1500 calorie keto meal plan
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 (1475cal, 130g protein, 14g net carbs, 96g fat, 9g fiber per day) cannot be customized.
Day 1
1500cal, 135g protein, 14g net carbs, 97g fat, 8g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz steak (562cal, 50p, 3c, 39f)
8 oz (270cal, 45p, 1c, 10f)
2 cup(s) (267cal, 6p, 4c, 23f)
Day 2
1500cal, 135g protein, 14g net carbs, 97g fat, 8g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz steak (562cal, 50p, 3c, 39f)
8 oz (270cal, 45p, 1c, 10f)
2 cup(s) (267cal, 6p, 4c, 23f)
Day 3
1425cal, 121g protein, 16g net carbs, 94g fat, 9g fiber
1 serving(s) (280cal, 20p, 1c, 22f)
2 serving(s) (498cal, 44p, 6c, 33f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 container(s) (78cal, 12p, 3c, 2f)
Day 4
1500cal, 124g protein, 13g net carbs, 102g fat, 8g fiber
1 serving(s) (280cal, 20p, 1c, 22f)
2 serving(s) (498cal, 44p, 6c, 33f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 container(s) (78cal, 12p, 3c, 2f)
12 oz (495cal, 44p, 0c, 34f)
3/4 cup(s) (54cal, 1p, 2c, 4f)
Day 5
1450cal, 157g protein, 12g net carbs, 82g fat, 9g fiber
1 serving(s) (280cal, 20p, 1c, 22f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 container(s) (78cal, 12p, 3c, 2f)
10 2/3 oz (450cal, 38p, 1c, 33f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 6
1475cal, 120g protein, 13g net carbs, 101g fat, 11g fiber
1 serving(s) (307cal, 21p, 3c, 23f)
8 oz (467cal, 36p, 0c, 36f)
1 cup(s) (70cal, 3p, 2c, 5f)
1 serving(s) (188cal, 7p, 6c, 14f)
Day 7
1475cal, 120g protein, 13g net carbs, 101g fat, 11g fiber
1 serving(s) (307cal, 21p, 3c, 23f)
8 oz (467cal, 36p, 0c, 36f)
1 cup(s) (70cal, 3p, 2c, 5f)
1 serving(s) (188cal, 7p, 6c, 14f)
Grocery List (38 items)
Vegetables and Vegetable Products
Tomatoes
12 cherry tomatoes (204g)
Garlic
1 clove (3g)
Frozen broccoli
13 cup (1183g)
Mushrooms
1/2 lbs (227g)
Onion
1/2 large (75g)
Radishes
4 oz (113g)
Cabbage
2 cup, shredded (140g)
Fats and Oils
Oil
1 1/4 oz (39mL)
Olive oil
1 1/2 oz (51mL)
Dairy and Egg Products
Lowfat cottage cheese
1/2 cup (113g)
Eggs
12 large (600g)
String cheese
2 stick (56g)
Butter
1/2 cup (121g)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Frank's red hot sauce
1/4 cup (67mL)
Finfish and Shellfish Products
Tilapia, raw
1 lbs (448g)
Salmon
6 oz (170g)
Spices and Herbs
Fresh tarragon
1 tsp, chopped (1g)
Black pepper
4 1/4 g (4g)
Salt
1/2 oz (16g)
Rosemary
1 tsp (1g)
Dijon mustard
1 tsp (5g)
Balsamic vinegar
2 tbsp (31mL)
Curry powder
1 tbsp (7g)
Lemon pepper
3/4 tbsp (5g)
Garlic powder
2 dash (1g)
Beef Products
Sirloin steak, raw
1 lbs (454g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (43g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Other
Low-sugar greek yogurt, flavored
3 container(s) (450g)
Chuck roast, boneless, beef, raw
1 lbs (454g)
Chicken, drumsticks, with skin
1 lbs (454g)
Pork Products
Bacon
6 slice(s) (60g)
Bacon, raw
4 slice(s) (113g)
Beverages
Water
1 cup(s) (237mL)
Fruits and Fruit Juices
Lemon juice
1/4 tsp (1mL)
Poultry Products
Chicken wings, with skin, raw
1 1/2 lbs (643g)
Boneless skinless chicken breast, raw
1 3/4 lbs (784g)
breakfast prep - 2 days
1. High protein scrambled eggs
200 cals, 20p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Pesto scrambled eggs
100 cals, 7p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Buttery tarragon tilapia fillets
270 cals, 45p, 1c, 10f (per meal)
1 lbs (448g)
1 tbsp (14g)
1 clove (3g)
1 tsp, chopped (1g)
1
In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
2
Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
2. Buttered broccoli
265 cals, 6p, 4c, 23f (per meal)
Recipe has been scaled from original by 2x. 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 - 2 days
1. Steak & mushroom skillet
560 cals, 50p, 3c, 39f (per meal)
4 dash (1g)
1 tsp (5g)
1/2 lbs (227g)
1 tbsp (14g)
1/2 tbsp (8mL)
1 lbs (454g)
1
Season steak with some salt/pepper.
2
Heat oil in a skillet over medium-high heat.
3
Once oil is hot, add steak and cook 5-7 minutes on each side or until it's done to your liking.
4
Remove steak from pan and set aside to rest.
5
Add butter, mushrooms, dijon, rosemary and some salt/pepper to the skillet and stir. Cook mushrooms until tender, about 5 minutes.
6
Serve steak with mushroom mixture.
dinner prep - 1 days
1. Pan-fried salmon
410 cals, 35p, 0c, 30f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Bring the salmon to room temperature 10 minutes before cooking.
2
Warm a large nonstick skillet with oil over medium-low heat.
3
Season the fish with salt and pepper.
4
Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
2. Broccoli
75 cals, 7p, 5c, 0f (per meal)
2 1/2 cup (228g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
2. Low-sugar Greek Yogurt
80 cals, 12p, 3c, 2f (per meal)
1 container(s) (150g)
breakfast prep - 3 days
1. Bacon omelet
280 cals, 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. Balsamic pot roast
500 cals, 44p, 6c, 33f (per meal)
1 lbs (454g)
1/2 tbsp (7g)
1 cup(s) (237mL)
2 tbsp (30mL)
1/2 large (75g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Note: Time estimates may vary depending on the size of your roast. Monitor accordingly.
2
Season chuck roast with salt/pepper to taste.
3
Heat a skillet over high heat and add half of the butter.
4
Once butter has melted, add the chuck roast and cook for about 4 minutes on each side until nicely browned, adding the remaining butter to the pan while flipping.
5
Lower the heat and deglaze the pan with the balsamic vinegar for about a minute.
6
Optional: If using a slow cooker or instant pot, transfer the meat and vinegar over.
7
Add in the water and onion; mix.
8
Cover and cook for the appropriate time or until roast is done. SKILLET (low heat): 2-3 hrs; SLOW COOKER (low): 7-9 hrs; SLOW COOKER (high): 4-5 hours; INSTANT POT: 35 min.
9
If using skillet or instant pot, remove meat, increase temperature and cook onions uncovered for about 10 minutes to thicken.
10
Serve meat with onion sauce.
dinner prep - 1 days
1. Indian chicken wings
495 cals, 44p, 0c, 34f (per meal)
1 tbsp (7g)
1/4 tbsp (5g)
3/4 lbs (341g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
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.
2. Rosemary roasted radishes
55 cals, 1p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Quarter radishes and lay them on a sheet pan.
3
Pour oil, rosemary, and salt to taste over the radishes and use your hands to make sure they are fully coated.
4
Bake for about 35-40 minutes, stirring halfway through.
5
Remove and sprinkle lemon juice on top (optional).
6
Serve!
lunch prep - 1 days
1. Lemon pepper chicken breast
445 cals, 76p, 2c, 14f (per meal)
3/4 tbsp (5g)
1 tsp (6mL)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. 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. Broccoli
45 cals, 4p, 3c, 0f (per meal)
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.
dinner prep - 1 days
1. Buffalo chicken wings
450 cals, 38p, 1c, 33f (per meal)
1 3/4 tbsp (27mL)
2/3 lbs (303g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (5mL)
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
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Olive oil drizzled broccoli
70 cals, 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.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
breakfast prep - 2 days
1. Cabbage & bacon skillet
305 cals, 21p, 3c, 23f (per meal)
1
Cook bacon according to package. Once done, set aside to cool, but leave bacon fat in the skillet.
2
Add the shredded cabbage to the skillet with the fat and cook for about 5-7 minutes until the cabbage softens.
3
When done, transfer cabbage to a bowl and crumble bacon on top. Add pepper to taste if desired. 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. 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.
lunch prep - 2 days
1. Buffalo drumsticks
465 cals, 36p, 0c, 36f (per meal)
2 2/3 tbsp (40mL)
1/2 tbsp (8mL)
2 dash (2g)
2 dash, ground (1g)
1 lbs (454g)
Recipe has been scaled from original by 0.5x. 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
70 cals, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.