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 (1375cal, 121g protein, 12g net carbs, 89g fat, 12g fiber per day) cannot be customized.
Day 1
1375cal, 111g protein, 11g net carbs, 93g fat, 15g fiber
1/2 serving(s) (236cal, 30p, 0c, 13f)
4 oz steak (238cal, 23p, 0c, 16f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
1 serving(s) (183cal, 9p, 2c, 15f)
8 oz (468cal, 40p, 0c, 34f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 2
1375cal, 111g protein, 11g net carbs, 93g fat, 15g fiber
1/2 serving(s) (236cal, 30p, 0c, 13f)
4 oz steak (238cal, 23p, 0c, 16f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
1 serving(s) (183cal, 9p, 2c, 15f)
8 oz (468cal, 40p, 0c, 34f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 3
1400cal, 160g protein, 13g net carbs, 74g fat, 7g fiber
1/2 serving(s) (236cal, 30p, 0c, 13f)
10 oz (353cal, 63p, 2c, 11f)
1 cup(s) (134cal, 3p, 2c, 12f)
8 oz (320cal, 51p, 1c, 13f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 4
1400cal, 138g protein, 15g net carbs, 81g fat, 14g fiber
10 oz (353cal, 63p, 2c, 11f)
1 cup(s) (134cal, 3p, 2c, 12f)
8 oz (320cal, 51p, 1c, 13f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 5
1425cal, 118g protein, 13g net carbs, 93g fat, 19g fiber
8 oz (296cal, 51p, 1c, 9f)
1 2/3 cup(s) (223cal, 5p, 3c, 19f)
6 oz (357cal, 38p, 0c, 23f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 6
1350cal, 105g protein, 12g net carbs, 96g fat, 6g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 slice(s) (152cal, 11p, 0c, 12f)
8 oz (461cal, 51p, 5c, 26f)
Day 7
1350cal, 105g protein, 12g net carbs, 96g fat, 6g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 slice(s) (152cal, 11p, 0c, 12f)
8 oz (461cal, 51p, 5c, 26f)
Grocery List (32 items)
Beef Products
Ground beef (93% lean)
3/4 lbs (341g)
Sirloin steak, raw
1 lbs (453g)
Dairy and Egg Products
Eggs
9 large (450g)
Butter
1 stick (104g)
Whole milk
2 tbsp (31mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Walnuts
6 tbsp shelled (50 halves) (38g)
Almonds
4 tbsp, whole (36g)
Other
Chicken, drumsticks, with skin
1 lbs (454g)
Pork rinds
2 oz (57g)
Rotisserie chicken, cooked
6 oz (170g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Spices and Herbs
Cajun seasoning
1/4 tbsp (1g)
Salt
11 g (11g)
Black pepper
3 1/2 g (3g)
Garlic powder
2 dash (1g)
Lemon pepper
1/2 tbsp (3g)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Salsa
6 tbsp (108g)
Vegetables and Vegetable Products
Tomatoes
5 small whole (2-2/5" dia) (455g)
Collard greens
1 1/4 lbs (567g)
Garlic
5 1/4 clove(s) (16g)
Zucchini
1 medium (196g)
Frozen broccoli
8 cup (743g)
Fats and Oils
Oil
2 1/4 oz (69mL)
Olive oil
1 1/2 oz (44mL)
Marinade sauce
10 tbsp (151mL)
Ranch dressing
4 tbsp (60mL)
Poultry Products
Boneless skinless chicken breast, raw
3 3/4 lbs (1680g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (201g)
Lemon juice
1 tsp (5mL)
Pork Products
Bacon
6 slice(s) (60g)
breakfast prep - 3 days
1. Paleo beef & egg bowl
235 cals, 30p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat a non-stick skillet over medium heat. Add the ground beef and break apart. Season with some salt and pepper. Cook, stirring occasionally, until beef is fully cooked and no longer pink. Transfer beef to a plate and set aside.
2
Crack the egg into the skillet and cook until the whites are firm.
3
Add beef to a bowl and top the egg. Season with more salt/pepper and serve.
snack prep - 2 days
dinner prep - 2 days
1. Low carb fried chicken
470 cals, 40p, 0c, 34f (per meal)
1 lbs (454g)
1/2 oz (14g)
1/4 tbsp (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Roasted tomatoes
60 cals, 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.
lunch prep - 2 days
1. Classic steak
240 cals, 23p, 0c, 16f (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: 140F/60C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
2. Garlic collard greens
200 cals, 9p, 6c, 11f (per meal)
1 1/4 lbs (567g)
1 1/4 tbsp (19mL)
3 3/4 clove(s) (11g)
1/3 tsp (2g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 2 days
1. Simple chicken breast
320 cals, 51p, 1c, 13f (per meal)
1 lbs (448g)
1 tsp (6g)
1 tsp, ground (2g)
1 tbsp (15mL)
2 dash (1g)
1
First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Roasted tomatoes
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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. Garlic zucchini noodles
80 cals, 1p, 2c, 7f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
snack prep - 3 days
1. Pork rinds and salsa
85 cals, 9p, 2c, 5f (per meal)
lunch prep - 2 days
1. Marinaded chicken breast
355 cals, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
breakfast prep - 2 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
lunch prep - 1 days
1. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Buttered broccoli
225 cals, 5p, 3c, 19f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 1 days
1. Rotisserie chicken
355 cals, 38p, 0c, 23f (per meal)
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Pull chicken off of bones.
2
Serve.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
1. Bacon
150 cals, 11p, 1c, 12f (per meal)
3 slice(s) (30g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook as desired or according to instructions on package.
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
dinner prep - 2 days
1. Ranch chicken
460 cals, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
lunch prep - 2 days
1. Steak Bites
280 cals, 23p, 1c, 21f (per meal)
1/2 tbsp (7g)
1/2 tbsp (8mL)
1 clove(s) (3g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Buttered broccoli
165 cals, 4p, 2c, 14f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 1/2 cup (228g)
2 1/2 tbsp (36g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.