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

Generate 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: Sample plan

This sample plan (1425cal, 110g protein, 13g net carbs, 97g fat, 13g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Bacon
Creamy chipotle pork chops, sauteed garlic & herb tomatoes
Simple chicken breast, buttered green beans
Sunflower seeds, string cheese
Tue
Wed
Avocado and bacon egg salad, roasted almonds
Indian chicken wings
Thu
Ham chips with salsa, avocado
Fri
Pork rinds with french onion dip
Sat
Classic steak, broccoli
Curried pork chops, buttered broccoli
Nut and Seed Products
Sunflower kernels
2 2/3 oz (76g)
Coconut milk, canned
1/4 can (113mL)
Almonds
1/2 cup, whole (80g)
Dairy and Egg Products
String cheese
4 stick (112g)
Butter
5/12 stick (46g)
Eggs
4 1/2 extra large (252g)
Vegetables and Vegetable Products
Frozen green beans
2 cup (242g)
Garlic
1/2 clove(s) (2g)
Tomatoes
1/2 pint, cherry tomatoes (149g)
Fresh cilantro
2 tbsp, chopped (6g)
Frozen broccoli
3 cup (258g)
Spices and Herbs
Salt
7/8 oz (25g)
Black pepper
1/10 oz (3g)
Garlic powder
1 3/4 tsp (5g)
Chipotle seasoning
1/4 tbsp (2g)
Curry powder
3/4 oz (22g)
Poultry Products
Boneless skinless chicken breast, raw
1 lb (448g)
Chicken wings, with skin, raw
2 1/4 lb (1022g)
Fats and Oils
Olive oil
1 oz (29mL)
Oil
1 3/4 tbsp (27mL)
Other
Italian seasoning
1/4 tbsp (3g)
Mixed greens
1 1/2 cup (45g)
French onion dip
6 tbsp (88g)
Pork rinds
1 1/2 oz (43g)
Pork Products
Pork loin chops, boneless, raw
2 chop (370g)
Bacon
18 slice(s) (180g)
Pork chop, bone-in
1 chop (178g)
Fruits and Fruit Juices
Avocados
2 1/4 avocado(s) (452g)
Lemon juice
1/2 tbsp (8mL)
Soups, Sauces, and Gravies
Salsa
6 tbsp (108g)
Sausages and Luncheon Meats
Ham cold cuts
12 slice (276g)
Beef Products
Sirloin steak, raw
8 oz (227g)
snack prep - 4 days
1. Sunflower seeds
120 cals, 6p, 2c, 10f (per meal)
  • Sunflower kernels
    2 2/3 oz (76g)
  • 2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • dinner prep - 2 days
    1. Simple chicken breast
    320 cals, 51p, 1c, 13f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 lb (448g)
  • Salt
    1 tsp (6g)
  • Black pepper
    1 tsp, ground (2g)
  • Olive oil
    1 tbsp (15mL)
  • Garlic powder
    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. Buttered green beans
    145 cals, 2p, 6c, 11f (per meal)
  • Frozen green beans
    2 cup (242g)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 1/2 dash (0g)
  • Butter
    2 tbsp (27g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare green beans according to instructions on package.
    2
    Top with butter and season with salt and pepper.
    lunch prep - 2 days
    1. Creamy chipotle pork chops
    455 cals, 41p, 2c, 31f (per meal)
  • ,
  • Oil
    1 tbsp (15mL)
  • Chipotle seasoning
    1/4 tbsp (2g)
  • Fresh cilantro
    2 tbsp, chopped (6g)
  • Coconut milk, canned
    1/4 can (113mL)
  • Pork loin chops, boneless, raw
    2 chop (370g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Rub pork chops with oil, about half of the chipotle seasoning, and salt/pepper to taste.
    2
    Heat a walled skillet over medium heat and put the pork chops in.
    3
    Cook on each side for about 4-5 minutes or until fully cooked.
    4
    Pour the coconut milk into skillet and add the rest of the chipotle seasoning and the chopped cilantro. Mix around pan until well-combined and warmed. Taste test to see if you should add any more seasoning.
    5
    Serve.
    2. Sauteed garlic & herb tomatoes
    65 cals, 1p, 3c, 5f (per meal)
  • Black pepper
    1/2 dash, ground (0g)
  • Olive oil
    3/4 tbsp (11mL)
  • Garlic, minced
    1/2 clove(s) (2g)
  • Tomatoes
    1/2 pint, cherry tomatoes (149g)
  • Italian seasoning
    1/4 tbsp (3g)
  • Salt
    2 dash (2g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
    2
    Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
    3
    Serve.
    breakfast prep - 3 days
    1. Bacon
    255 cals, 18p, 1c, 20f (per meal)
  • ,
  • Bacon
    5 slice(s) (50g)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook as desired or according to instructions on package.
    lunch prep - 3 days
    1. Avocado and bacon egg salad
    265 cals, 16p, 3c, 19f (per meal)
  • Avocados
    3/4 avocado(s) (151g)
  • Salt
    3 dash (2g)
  • Bacon
    3 slice(s) (30g)
  • Garlic powder
    1/2 tbsp (5g)
  • Mixed greens
    1 1/2 cup (45g)
  • Eggs, hard-boiled and chilled
    4 1/2 extra large (252g)
  • Recipe has been scaled from original by 0.75x. 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, salt, and garlic 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)
    2. Roasted almonds
    165 cals, 6p, 2c, 13f (per meal)
  • ,
  • Almonds
    3 tbsp, whole (27g)
  • dinner prep - 3 days
    1. Indian chicken wings
    495 cals, 44p, 0c, 34f (per meal)
  • ,
  • Oil
    1/2 tbsp (8mL)
  • Chicken wings, with skin, raw
    2 1/4 lb (1022g)
  • Salt
    3/4 tbsp (14g)
  • Curry powder
    3 1/2 tbsp (21g)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 450F (230C).
    2
    Grease a large baking tray with the oil of your choice.
    3
    Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
    4
    Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).
    5
    Serve.
    breakfast prep - 3 days
    1. Ham chips with salsa
    105 cals, 16p, 2c, 3f (per meal)
  • ,
  • Salsa
    6 tbsp (108g)
  • Ham cold cuts
    12 slice (276g)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Cut ham into bite-sized shapes.
    2
    Cook in toaster oven set to 400 F (200 C) or you can fry in a pan with non-stick spray.
    3
    Cook until edges are starting to brown and ham is getting more firm, about 6 minutes.
    4
    Remove from oven and let cool. They will firm up more when cool.
    5
    Serve with salsa.
    2. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • 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.
    snack prep - 2 days
    1. Pork rinds with french onion dip
    200 cals, 14p, 3c, 15f (per meal)
  • French onion dip
    6 tbsp (88g)
  • Pork rinds
    1 1/2 oz (43g)
  • dinner prep - 1 days
    1. Curried pork chops
    240 cals, 39p, 0c, 9f (per meal)
  • Pork chop, bone-in
    1 chop (178g)
  • Curry powder
    2 dash (1g)
  • Olive oil
    1/2 tsp (3mL)
  • Salt
    1 dash (1g)
  • Black pepper
    1 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    2. Buttered broccoli
    180 cals, 4p, 3c, 15f (per meal)
  • Black pepper
    2/3 dash (0g)
  • Salt
    2/3 dash (0g)
  • Frozen broccoli
    1 1/3 cup (121g)
  • Butter
    4 tsp (19g)
  • Recipe has been scaled from original by 0.67x. 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.
    lunch prep - 1 days
    1. Classic steak
    475 cals, 46p, 0c, 32f (per meal)
  • Sirloin steak, raw
    8 oz (227g)
  • Oil
    1/4 tbsp (4mL)
  • 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. Broccoli
    45 cals, 4p, 3c, 0f (per meal)
  • Frozen broccoli
    1 1/2 cup (137g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again