1400 calorie keto meal plan
In just a few clicks, generate your own 1400 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 (1400cals, 111g protein, 16g net carbs, 94g fat 9g fiber per day) cannot be customized.
Day 1
1375cals, 117g protein, 17g net carbs, 91g fat 5g fiber per day
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1 oz (114cal, 7p, 1c, 9f)
1 serving(s) (368cal, 43p, 1c, 21f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
6 oz (385cal, 38p, 0c, 26f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
Day 2
1375cals, 113g protein, 16g net carbs, 93g fat 5g fiber per day
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1 oz (114cal, 7p, 1c, 9f)
1 serving(s) (368cal, 43p, 1c, 21f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
1 serving(s) (220cal, 11p, 5c, 17f)
4 egg(s) (277cal, 25p, 1c, 19f)
Day 3
1400cals, 105g protein, 16g net carbs, 97g fat 13g fiber per day
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1 oz (114cal, 7p, 1c, 9f)
1 wrap(s) (365cal, 31p, 3c, 24f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 roll up(s) (108cal, 9p, 1c, 8f)
1 container(s) (78cal, 12p, 3c, 2f)
6 oz (255cal, 32p, 0c, 14f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 4
1450cals, 109g protein, 15g net carbs, 100g fat 13g fiber per day
1 serving(s) (280cal, 20p, 1c, 22f)
1 wrap(s) (365cal, 31p, 3c, 24f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 roll up(s) (108cal, 9p, 1c, 8f)
1 container(s) (78cal, 12p, 3c, 2f)
6 oz (255cal, 32p, 0c, 14f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 5
1375cals, 120g protein, 15g net carbs, 92g fat 3g fiber per day
1 serving(s) (280cal, 20p, 1c, 22f)
3 link (381cal, 42p, 6c, 21f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
3 pocket(s) (158cal, 17p, 1c, 9f)
1 serving(s) (514cal, 40p, 5c, 37f)
Day 6
1375cals, 109g protein, 16g net carbs, 93g fat 10g fiber per day
2 slices (276cal, 9p, 2c, 23f)
3 link (381cal, 42p, 6c, 21f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
3 pocket(s) (158cal, 17p, 1c, 9f)
1 serving(s) (514cal, 40p, 5c, 37f)
Day 7
1375cals, 106g protein, 15g net carbs, 93g fat 14g fiber per day
2 slices (276cal, 9p, 2c, 23f)
4 oz (279cal, 26p, 5c, 17f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
3 pocket(s) (158cal, 17p, 1c, 9f)
Grocery List (39 items)
Dairy and Egg Products
Cheese
1/2 lbs (218g)
Goat cheese
3 tbsp (42g)
Eggs
11 large (550g)
String cheese
4 stick (112g)
Blue cheese
1/2 oz (14g)
Vegetables and Vegetable Products
Tomatoes
3 1/4 medium whole (2-3/5" dia) (396g)
Sugar snap peas
1 cup, whole (63g)
Frozen green beans
1 cup (121g)
Mushrooms
1/2 lbs (227g)
Onion
2 tbsp minced (30g)
Romaine lettuce
2 leaf outer (56g)
Fresh spinach
1 1/4 10oz package (345g)
Garlic
1 1/4 clove (4g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Frozen sugar snap peas
2/3 cup (96g)
Beverages
Water
1 tbsp (15mL)
Spices and Herbs
Thyme, dried
1/8 oz (1g)
Salt
1/6 oz (6g)
Black pepper
2 g (2g)
Garlic powder
4 dash (2g)
Brown deli mustard
1 tsp (6g)
Poultry Products
Chicken thighs, with bone and skin, raw
10 oz (284g)
Boneless skinless chicken thighs
1 3/4 lbs (794g)
Fats and Oils
Olive oil
2 1/3 oz (74mL)
Oil
2 3/4 tbsp (41mL)
Caesar salad dressing
4 tsp (20g)
Fruits and Fruit Juices
Lime juice
4 tbsp (60mL)
Avocados
2 1/2 avocado(s) (503g)
Lemon juice
2 tsp (10mL)
Sausages and Luncheon Meats
Roast beef cold cuts
1 oz (28g)
Ham cold cuts
17 oz (480g)
Chicken sausage, cooked
6 link (504g)
Other
Mixed greens
2 1/2 oz (71g)
Low-sugar greek yogurt, flavored
2 container(s) (300g)
Rotisserie chicken, cooked
3/4 lbs (340g)
Pork Products
Bacon
12 slice(s) (120g)
Nut and Seed Products
Walnuts
6 tbsp, shelled (38g)
Beef Products
Sirloin steak, raw
1/2 lbs (227g)
Sweets
Honey
1/4 tbsp (5g)
breakfast prep - 3 days
1. Goat cheese & tomato mini egg muffin
122cal, 9p, 1c, 9f (per meal)
3 slice(s), thin/small (45g)
3 tbsp (42g)
3 large (150g)
1 tbsp (15mL)
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
snack prep - 2 days
1. Sugar snap peas
14cal, 1p, 2c, 0f (per meal)
1 cup, whole (63g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
dinner prep - 1 days
1. Baked chicken thighs
385cal, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Olive oil drizzled green beans
109cal, 2p, 6c, 7f (per meal)
1/2 tbsp (8mL)
1 cup (121g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Thyme & lime chicken thighs
368cal, 43p, 1c, 21f (per meal)
1 tbsp (15mL)
2 tbsp (30mL)
4 dash, leaves (1g)
1 lb (454g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Sauteed mushrooms
95cal, 4p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
dinner prep - 1 days
1. Roast beef & blue cheese salad
220cal, 11p, 5c, 17f (per meal)
1 oz (28g)
4 tsp (20g)
1/2 oz (14g)
1/4 large whole (3" dia) (46g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine greens, roast beef, tomato, and cheese into a large bowl.
2
Drizzle with dressing when serving.
2. Boiled eggs
277cal, 25p, 1c, 19f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
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. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 2 days
1. Cheesy ham roll ups
108cal, 9p, 1c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Lay slice of ham flat and sprinkle cheese evenly over the surface.
2
Roll up the ham.
3
Microwave for 30 seconds until warm and cheese has begun to melt.
4
Serve.
5
Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. When ready to eat, remove from plastic and cook in microwave.
2. Low-sugar Greek Yogurt
78cal, 12p, 3c, 2f (per meal)
1 container(s) (150g)
lunch prep - 2 days
1. Ham, bacon, avocado lettuce wrap
365cal, 31p, 3c, 24f (per meal)
2 tbsp, shredded (14g)
1/4 avocado(s) (50g)
1 leaf outer (28g)
2 slice(s) (20g)
4 oz (113g)
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, avocado, and cheese in the center of the lettuce leaf. Wrap it up. Serve.
breakfast prep - 2 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 - 2 days
1. Chicken sausage
381cal, 42p, 6c, 21f (per meal)
6 link (504g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Simple sauteed spinach
50cal, 2p, 1c, 4f (per meal)
4 cup(s) (120g)
1/2 tbsp (8mL)
1 dash (1g)
1 dash, ground (0g)
1/2 clove (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
snack prep - 3 days
1. Ham, cheese, and spinach pockets
158cal, 17p, 1c, 9f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Lay a slice of ham down flat.
2
Put a tbsp of cheese and about 5 leaves of spinach on one half of the slice.
3
Fold the other half over.
4
You can eat as is, or heat up a skillet and fry each side of the pocket for a minute or two until warmed and lightly browned.
dinner prep - 2 days
1. Rotisserie chicken & tomato salad
514cal, 40p, 5c, 37f (per meal)
2 tsp (10mL)
2 tbsp (30mL)
1/2 cucumber (8-1/4") (151g)
1 large whole (3" dia) (182g)
3/4 lbs (340g)
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
breakfast prep - 2 days
1. Bacon avocado "toast"
276cal, 9p, 2c, 23f (per meal)
dinner prep - 1 days
1. Classic steak
475cal, 46p, 0c, 32f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Sprinkle some salt and pepper (to taste) on the steak.
2
Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
3
Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4
Use tongs to flip the steak, and let cook 2 more minutes.
5
At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
6
When internal temperature reaches desired level (medium rare: 140°F/60°C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
2. Sugar snap peas
41cal, 3p, 4c, 0f (per meal)
2/3 cup (96g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Honey mustard chicken thighs w/ skin
279cal, 26p, 5c, 17f (per meal)
4 oz (113g)
1/2 dash (0g)
2 dash, ground (0g)
1/4 tbsp (5g)
1 tsp (6g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Simple sauteed spinach
149cal, 5p, 4c, 11f (per meal)
6 cup(s) (180g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
3/4 clove (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.