1200 calorie keto meal plan
Table of Contents
Overview
In just a few clicks, generate your own 1200 calorie keto meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1200cals, 103g protein, 12g net carbs, 78g fat 8g fiber per day) cannot be customized.
Day 1
1175cals, 78g protein, 9g net carbs, 88g fat 7g fiber per day
1 serving(s) (280cal, 20p, 1c, 22f)
1 serving(s) (333cal, 19p, 4c, 25f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
Day 2
1175cals, 78g protein, 9g net carbs, 88g fat 7g fiber per day
1 serving(s) (280cal, 20p, 1c, 22f)
1 serving(s) (333cal, 19p, 4c, 25f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
Day 3
1200cals, 113g protein, 11g net carbs, 74g fat 8g fiber per day
1 serving(s) (280cal, 20p, 1c, 22f)
1 wrap(s) (220cal, 27p, 2c, 10f)
1 container(s) (78cal, 12p, 3c, 2f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
6 oz (448cal, 49p, 3c, 26f)
Day 4
1250cals, 112g protein, 14g net carbs, 77g fat 12g fiber per day
3 eggs (297cal, 20p, 2c, 23f)
1 serving(s) (500cal, 43p, 8c, 28f)
6 oz (448cal, 49p, 3c, 26f)
Day 5
1250cals, 98g protein, 11g net carbs, 89g fat 4g fiber per day
3 eggs (297cal, 20p, 2c, 23f)
5 1/3 oz (250cal, 30p, 0c, 15f)
2/3 serving(s) (202cal, 6p, 4c, 17f)
6 oz (255cal, 32p, 0c, 14f)
1/2 serving(s) (216cal, 9p, 3c, 18f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 6
1150cals, 104g protein, 14g net carbs, 72g fat 9g fiber per day
1/2 serving(s) (133cal, 7p, 2c, 10f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
8 oz (316cal, 51p, 1c, 12f)
2/3 serving(s) (168cal, 2p, 4c, 15f)
6 oz (255cal, 32p, 0c, 14f)
1/2 serving(s) (216cal, 9p, 3c, 18f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 7
1175cals, 139g protein, 13g net carbs, 60g fat 9g fiber per day
1/2 serving(s) (133cal, 7p, 2c, 10f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
8 oz (316cal, 51p, 1c, 12f)
2/3 serving(s) (168cal, 2p, 4c, 15f)
12 oz (476cal, 76p, 0c, 19f)
1/2 serving(s) (58cal, 2p, 3c, 4f)
Grocery List (35 items)
Fruits and Fruit Juices
Avocados
1 2/3 avocado(s) (335g)
Lime juice
2 tsp (10mL)
Blackberries
1 cup (144g)
Dairy and Egg Products
Eggs
18 large (900g)
Fresh mozzarella cheese
3 oz (85g)
Butter
3 tbsp (40g)
Heavy cream
5 tbsp (74mL)
Cheese
2/3 slice (1 oz each) (19g)
Pork Products
Bacon
8 2/3 slice(s) (87g)
Bacon, raw
1 1/2 slice(s) (43g)
Spices and Herbs
Garlic powder
1 tsp (3g)
Black pepper
1/2 tsp, ground (1g)
Salt
1/4 tbsp (5g)
Fresh basil
3 tbsp, chopped (8g)
Thyme, dried
1 dash, leaves (0g)
Other
Mixed greens
2 cup (60g)
Low-sugar greek yogurt, flavored
1 container(s) (150g)
Italian seasoning
1 1/4 tsp (5g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Almonds
3 tbsp, whole (27g)
Fats and Oils
Oil
2 1/2 oz (79mL)
Olive oil
1 tbsp (15mL)
Balsamic vinaigrette
4 tbsp (60mL)
Finfish and Shellfish Products
Salmon
3/4 lbs (340g)
Vegetables and Vegetable Products
Tomatoes
3 medium whole (2-3/5" dia) (362g)
Romaine lettuce
1 leaf outer (28g)
Brussels sprouts
5 sprouts (95g)
Onion
1 tbsp chopped (10g)
Garlic
1 1/6 clove (4g)
Cauliflower
2/3 head medium (5-6" dia.) (387g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1409g)
Boneless skinless chicken thighs
3/4 lbs (340g)
Ground turkey, raw
1/3 lbs (151g)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tsp (19mL)
Pesto sauce
6 tbsp (96g)
lunch prep - 2 days
1. Avocado and bacon egg salad
333cal, 19p, 4c, 25f (per meal)
2/3 avocado(s) (134g)
4 large (200g)
2 2/3 slice(s) (27g)
1/4 tbsp (2g)
1 1/3 cup (40g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, garlic, and some salt in a bowl. Mash with a fork until fully combined.
4
Crumble the bacon and add in. Mix.
5
Serve on top of bed of greens.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
dinner prep - 2 days
1. Simple salmon
385cal, 35p, 0c, 27f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
breakfast prep - 3 days
1. Bacon omelet
280cal, 20p, 1c, 22f (per meal)
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
lunch prep - 1 days
1. Buffalo chicken lettuce wrap
220cal, 27p, 2c, 10f (per meal)
1/2 tsp (3mL)
1 leaf outer (28g)
4 oz (113g)
4 tsp (20mL)
2/3 dash, ground (0g)
2/3 dash (0g)
1/6 avocado(s) (33g)
4 tsp cherry tomatoes (12g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
Serve.
3. Low-sugar Greek Yogurt
78cal, 12p, 3c, 2f (per meal)
1 container(s) (150g)
dinner prep - 2 days
1. Caprese chicken
448cal, 49p, 3c, 26f (per meal)
1/4 tbsp (3g)
3 tbsp (48g)
1/2 tbsp (8mL)
4 1/2 cherry tomatoes (77g)
3 tbsp, chopped (8g)
3 oz (85g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
breakfast prep - 2 days
1. Pesto scrambled eggs
297cal, 20p, 2c, 23f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
lunch prep - 1 days
1. Chicken avocado salad
500cal, 43p, 8c, 28f (per meal)
5 sprouts (95g)
2 tsp (10mL)
2 tsp (10mL)
1/2 avocado(s) (101g)
1 tbsp chopped (10g)
6 oz (170g)
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
dinner prep - 2 days
1. Basic chicken thighs
255cal, 32p, 0c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Roasted tomatoes
30cal, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Bacon cauliflower mashed 'potatoes'
216cal, 9p, 3c, 18f (per meal)
1 1/2 slice(s) (43g)
1/2 clove (2g)
1 cup chopped (107g)
2 dash (2g)
1 tbsp (14g)
4 tsp (20mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except bacon in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
Meanwhile cook the bacon in a skillet, chop it up, and set the grease aside.
4
Once the cauliflower mixture is soft, pour the bacon grease and chopped up bacon over it, and mash and mix with a fork.
5
Serve.
lunch prep - 1 days
1. Basic ground turkey
250cal, 30p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Cheesy cauliflower mashed 'potatoes'
202cal, 7p, 4c, 17f (per meal)
2/3 dash, ground (0g)
1 1/3 dash (1g)
2/3 slice (1 oz each) (19g)
2 2/3 tsp (13mL)
1/2 tbsp (7g)
2/3 cup chopped (71g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients (besides the cheese) in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
When it's soft, mash with a fork.
4
Lay cheese slices on top and microwave a couple more minutes until melted.
5
Serve.
breakfast prep - 2 days
1. Egg & avocado salad
133cal, 7p, 2c, 10f (per meal)
2/3 cup (20g)
1/3 avocado(s) (67g)
2 large (100g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Blackberries
35cal, 1p, 3c, 0f (per meal)
1 cup (144g)
1
Rinse blackberries and serve.
lunch prep - 2 days
1. Balsamic chicken breast
316cal, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Buttery garlic cauliflower mashed 'potatoes'
169cal, 3p, 4c, 15f (per meal)
1 1/3 dash, ground (0g)
2 2/3 tbsp (40mL)
1 1/3 cup chopped (143g)
4 tsp (19g)
1/3 tsp (2g)
2/3 clove (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
When it's soft, mash and mix with a fork.
4
Serve.
dinner prep - 1 days
1. Basic chicken breast
476cal, 76p, 0c, 19f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Roasted cauliflower
58cal, 2p, 3c, 4f (per meal)
1 dash, leaves (0g)
1/4 head small (4" dia.) (66g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.