1500 calorie keto meal plan
Table of Contents
Overview
In just a few clicks, generate your own 1500 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 (1475cals, 141g protein, 15g net carbs, 92g fat 7g fiber per day) cannot be customized.
Day 1
1450cals, 148g protein, 13g net carbs, 88g fat 7g fiber per day
4 mini muffin(s) (224cal, 17p, 1c, 17f)
1 serving(s) (330cal, 44p, 0c, 17f)
1 1/2 serving(s) (191cal, 2p, 8c, 16f)
2 roll up(s) (216cal, 17p, 2c, 16f)
10 oz (397cal, 63p, 0c, 16f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 2
1475cals, 166g protein, 14g net carbs, 83g fat 5g fiber per day
4 mini muffin(s) (224cal, 17p, 1c, 17f)
1 serving(s) (330cal, 44p, 0c, 17f)
1 1/2 serving(s) (191cal, 2p, 8c, 16f)
2 roll up(s) (216cal, 17p, 2c, 16f)
13 1/3 oz (494cal, 85p, 2c, 16f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 3
1500cals, 153g protein, 15g net carbs, 90g fat 3g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1 container(s) (78cal, 12p, 3c, 2f)
1 link (257cal, 14p, 3c, 21f)
1/2 serving(s) (262cal, 12p, 4c, 22f)
2 roll up(s) (216cal, 17p, 2c, 16f)
13 1/3 oz (494cal, 85p, 2c, 16f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 4
1450cals, 103g protein, 19g net carbs, 104g fat 7g fiber per day
2 egg(s) (159cal, 13p, 1c, 12f)
1 container(s) (78cal, 12p, 3c, 2f)
1 link (257cal, 14p, 3c, 21f)
1/2 serving(s) (262cal, 12p, 4c, 22f)
1/2 serving(s) (87cal, 9p, 2c, 5f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
Day 5
1475cals, 107g protein, 14g net carbs, 105g fat 9g fiber per day
3 muffins (289cal, 20p, 3c, 21f)
8 oz (467cal, 36p, 0c, 36f)
1 cup(s) (70cal, 3p, 2c, 5f)
1/2 serving(s) (87cal, 9p, 2c, 5f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
6 oz (205cal, 34p, 0c, 8f)
1 1/2 serving(s) (245cal, 4p, 6c, 21f)
Day 6
1450cals, 143g protein, 15g net carbs, 89g fat 7g fiber per day
3 muffins (289cal, 20p, 3c, 21f)
12 oz (473cal, 77p, 1c, 18f)
2/3 serving(s) (85cal, 1p, 3c, 7f)
1 pocket(s) (53cal, 6p, 0c, 3f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
6 oz (205cal, 34p, 0c, 8f)
1 1/2 serving(s) (245cal, 4p, 6c, 21f)
Day 7
1525cals, 168g protein, 17g net carbs, 82g fat 11g fiber per day
3 muffins (289cal, 20p, 3c, 21f)
12 oz (473cal, 77p, 1c, 18f)
2/3 serving(s) (85cal, 1p, 3c, 7f)
1 pocket(s) (53cal, 6p, 0c, 3f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
3/4 serving(s) (447cal, 60p, 7c, 18f)
1 cup(s) (64cal, 3p, 1c, 4f)
Grocery List (39 items)
Dairy and Egg Products
Cheddar cheese
1/4 lbs (127g)
Eggs
14 large (700g)
Cheese
1/2 lbs (225g)
Parmesan cheese
1 tbsp (5g)
Nonfat greek yogurt, plain
2 3/4 tbsp (47g)
Butter
1 tsp (5g)
Beverages
Water
4 tsp (20mL)
Sausages and Luncheon Meats
Ham cold cuts
8 slice (184g)
Fats and Oils
Olive oil
1/4 lbs (141mL)
Oil
2 1/3 oz (70mL)
Mayonnaise
1 tbsp (15mL)
Balsamic vinaigrette
6 tbsp (91mL)
Vegetables and Vegetable Products
Frozen broccoli
4 cup (364g)
Tomatoes
6 1/4 medium whole (2-3/5" dia) (765g)
Garlic
4 2/3 clove(s) (14g)
Zucchini
4 1/2 medium (858g)
Onion
3/8 medium (2-1/2" dia) (47g)
Raw celery
2/3 stalk, small (5" long) (11g)
Fresh spinach
1/8 10oz package (25g)
Broccoli
6 tbsp chopped (34g)
Red bell pepper
3/8 medium (approx 2-3/4" long, 2-1/2 dia.) (45g)
Spices and Herbs
Salt
1/2 oz (14g)
Black pepper
3 1/2 g (3g)
Lemon pepper
5 tsp (12g)
Oregano, dried
1/2 tsp, ground (1g)
Poultry Products
Boneless skinless chicken breast, raw
4 3/4 lbs (2114g)
Other
Italian seasoning
2/3 container (.75 oz) (14g)
Low-sugar greek yogurt, flavored
2 container(s) (300g)
Italian pork sausage, raw
2 link (215g)
Pork rinds
1 oz (28g)
Mixed greens
2/3 cup (20g)
Chicken, drumsticks, with skin
1/2 lbs (227g)
Frozen riced cauliflower
1 cup, frozen (106g)
Beef Products
Top round roast beef
1/2 roast (379g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
2 oz (57g)
Pecans
4 tbsp, halves (25g)
Soups, Sauces, and Gravies
Salsa
4 tbsp (72g)
Frank's red hot sauce
1 2/3 fl oz (50mL)
Finfish and Shellfish Products
Shrimp, raw
3/4 lbs (340g)
breakfast prep - 2 days
1. Egg & cheese mini muffin
224cal, 17p, 1c, 17f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
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 - 3 days
1. Cheesy ham roll ups
216cal, 17p, 2c, 16f (per meal)
Recipe has been scaled from original by 6x. 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.
dinner prep - 1 days
1. Basic chicken breast
397cal, 63p, 0c, 16f (per meal)
Recipe has been scaled from original by 0.63x. 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. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup (137g)
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 broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Roast beef
330cal, 44p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Coat beef in the oil and season with some salt and pepper. Place on a roasting tray and bake for about 30-40 minutes until cooked until your desired doneness (medium rare = 130-135°F (54-57°C)).
3
Slice and serve.
2. Sauteed garlic & herb tomatoes
191cal, 2p, 8c, 16f (per meal)
1/4 tbsp (5g)
3/4 tbsp (8g)
1 1/2 pint, cherry tomatoes (447g)
1 1/2 clove(s) (5g)
2 1/4 tbsp (34mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Lemon pepper chicken breast
494cal, 85p, 2c, 16f (per meal)
5 tsp (12g)
2 1/2 tsp (13mL)
1 2/3 lbs (747g)
Recipe has been scaled from original by 1.67x. 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. 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.
breakfast prep - 2 days
1. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
2. Low-sugar Greek Yogurt
78cal, 12p, 3c, 2f (per meal)
1 container(s) (150g)
lunch prep - 2 days
1. Italian sausage
257cal, 14p, 3c, 21f (per meal)
2 link (215g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Cheesy zucchini noodles
262cal, 12p, 4c, 22f (per meal)
3/4 cup, shredded (85g)
1 tbsp (5g)
1 tbsp (15mL)
1 medium (196g)
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 zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the cheese and heat through until melted.
3
Remove from heat, top with parmesan, and serve.
snack prep - 2 days
dinner prep - 1 days
1. Buffalo chicken salad
316cal, 40p, 5c, 15f (per meal)
1 tbsp (15mL)
2 2/3 tbsp, chopped (27g)
2 tbsp (30mL)
2 2/3 tbsp (47g)
2/3 stalk, small (5" long) (11g)
1/3 lbs (151g)
2/3 cup (20g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
breakfast prep - 3 days
1. Broccoli & cheddar egg muffins
289cal, 20p, 3c, 21f (per meal)
1 1/2 cup (137g)
1/2 tbsp (8mL)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
3/4 cup, shredded (85g)
6 large (300g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Coat muffin tins with the olive oil, or use liners.
3
Steam the chopped broccoli by placing it mostly covered in a container in the microwave with a few teaspoons of water for a couple minutes.
4
In a bowl, whisk together the eggs, salt, pepper, and broccoli.
5
Pour mixture into muffin tins and top evenly with the cheese.
6
Bake for about 12-15 minutes until done.
lunch prep - 1 days
1. Buffalo drumsticks
467cal, 36p, 0c, 36f (per meal)
1/2 lbs (227g)
1 dash, ground (0g)
1 dash (1g)
1/4 tbsp (4mL)
4 tsp (20mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Olive oil drizzled broccoli
70cal, 3p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 2 days
1. Basic shrimp
205cal, 34p, 0c, 8f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add the shrimp and cook for 2-3 minutes on each side until they turn pink and opaque. Season with salt, pepper or seasoning blend of choice.
2. Garlic zucchini noodles
245cal, 4p, 7c, 21f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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 - 2 days
1. Ham, cheese, and spinach pockets
53cal, 6p, 0c, 3f (per meal)
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.
lunch prep - 2 days
1. Balsamic chicken breast
473cal, 77p, 1c, 18f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Sauteed garlic & herb tomatoes
85cal, 1p, 3c, 7f (per meal)
1/3 tsp (2g)
1 tsp (4g)
2/3 pint, cherry tomatoes (199g)
2/3 clove(s) (2g)
1 tbsp (15mL)
2/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. 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.
dinner prep - 1 days
1. One pan roasted chicken & veggies
447cal, 60p, 7c, 18f (per meal)
1/2 lbs (255g)
1/2 tsp, ground (1g)
6 tbsp chopped (34g)
1/4 tsp, ground (1g)
1/4 tsp (2g)
3/8 medium (74g)
1/6 medium (2-1/2" dia) (21g)
3/4 tbsp (11mL)
3 tbsp cherry tomatoes (28g)
3/8 medium (approx 2-3/4" long, 2-1/2 dia.) (45g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Buttery spinach cauliflower mince
64cal, 3p, 1c, 4f (per meal)
1 clove (3g)
1/2 cup(s) (15g)
1 cup, frozen (106g)
1 tsp (5g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, garlic, butter, and some salt and pepper. Mix well until butter has melted.
4
Serve.