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 (1500cal, 125g protein, 13g net carbs, 100g fat, 9g fiber per day) cannot be customized.
Day 1
1475cal, 137g protein, 14g net carbs, 91g fat, 10g fiber
1/2 serving(s) (237cal, 30p, 4c, 11f)
1 serving(s) (218cal, 2p, 1c, 22f)
10 oz (353cal, 63p, 2c, 11f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 2
1450cal, 125g protein, 11g net carbs, 97g fat, 9g fiber
1/2 serving(s) (237cal, 30p, 4c, 11f)
1 serving(s) (218cal, 2p, 1c, 22f)
Day 3
1550cal, 126g protein, 13g net carbs, 106g fat, 7g fiber
4 oz (298cal, 32p, 2c, 17f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
8 oz (572cal, 51p, 4c, 39f)
Day 4
1450cal, 127g protein, 8g net carbs, 97g fat, 9g fiber
2 wrap(s) (439cal, 54p, 3c, 21f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
12 oz (507cal, 43p, 1c, 37f)
Day 5
1550cal, 127g protein, 13g net carbs, 108g fat, 9g fiber
8 oz (467cal, 36p, 0c, 36f)
1 cup(s) (70cal, 3p, 2c, 5f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
4 lettuce wrap(s) (502cal, 56p, 5c, 28f)
2 celery stalk (13cal, 1p, 1c, 0f)
Day 6
1500cal, 119g protein, 17g net carbs, 102g fat, 8g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
8 oz (467cal, 36p, 0c, 36f)
1 cup(s) (70cal, 3p, 2c, 5f)
3 chips (3 pepperoni each) (147cal, 6p, 3c, 12f)
4 lettuce wrap(s) (502cal, 56p, 5c, 28f)
2 celery stalk (13cal, 1p, 1c, 0f)
Day 7
1475cal, 115g protein, 15g net carbs, 101g fat, 12g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 1/2 wrap(s) (547cal, 46p, 4c, 36f)
3 chips (3 pepperoni each) (147cal, 6p, 3c, 12f)
2 burger(s) (375cal, 45p, 0c, 22f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Grocery List (47 items)
Dairy and Egg Products
Cheese
1/2 lbs (218g)
Eggs
15 large (750g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Fresh mozzarella cheese
1 oz (28g)
Butter
2 tsp (9g)
Whole milk
2 tbsp (31mL)
Vegetables and Vegetable Products
Eggplant
3 1 inch (2.5 cm) slice(s) (180g)
Frozen broccoli
5 1/2 cup (501g)
Onion
7/8 medium (2-1/2" dia) (94g)
Raw celery
1/2 bunch (257g)
Garlic
2 clove (6g)
Fresh spinach
6 cup(s) (180g)
Tomatoes
2/3 medium whole (2-3/5" dia) (81g)
Romaine lettuce
1/4 head (146g)
Serrano pepper
1 1/3 pepper(s) (8g)
Fresh ginger
1 1/3 inch (2.5cm) cube (7g)
Fats and Oils
Oil
2 oz (59mL)
Marinade sauce
5 tbsp (74mL)
Olive oil
1 oz (33mL)
Mayonnaise
1 1/2 tbsp (23mL)
Sausages and Luncheon Meats
Ham cold cuts
1/2 lbs (239g)
Pepperoni
18 slices (36g)
Poultry Products
Boneless skinless chicken breast, raw
2 lbs (846g)
Ground turkey, raw
17 1/3 oz (491g)
Boneless chicken thighs, with skin
1/2 lbs (227g)
Chicken wings, with skin, raw
3/4 lbs (341g)
Ground chicken, raw
1 1/3 lbs (605g)
Spices and Herbs
Black pepper
3 g (3g)
Salt
1/4 oz (8g)
Paprika
1/3 tsp (1g)
Fresh basil
1 tbsp, chopped (3g)
Ground coriander
1/3 tsp (1g)
Garlic powder
1 dash (0g)
Soups, Sauces, and Gravies
Frank's red hot sauce
5 1/4 fl oz (155mL)
Pesto sauce
1 tbsp (16g)
Pasta sauce
3 tbsp (49g)
Other
Mixed greens
1 cup (30g)
Roasted red peppers
2/3 pepper(s) (47g)
Italian seasoning
1 tsp (4g)
Chicken, drumsticks, with skin
1 lbs (454g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
2 oz (57g)
Sunflower kernels
2 1/2 oz (71g)
Pork Products
Bacon
11 slice(s) (110g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (193g)
Lime juice
2 tbsp (27mL)
Legumes and Legume Products
Soy sauce
2 2/3 tbsp (40mL)
Peanut butter
2 tbsp (32g)
breakfast prep - 3 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
snack prep - 3 days
1. Cheesy ham roll ups
110 cals, 9p, 1c, 8f (per meal)
Recipe has been scaled from original by 3x. 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. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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 - 1 days
1. Marinaded chicken breast
355 cals, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.63x. 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. 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.
lunch prep - 2 days
1. Buffalo chicken salad
235 cals, 30p, 4c, 11f (per meal)
1 1/2 tbsp (23mL)
4 tbsp, chopped (40g)
3 tbsp (45mL)
4 tbsp (70g)
1 stalk, small (5" long) (17g)
1/2 lbs (227g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Basic ground turkey
440 cals, 52p, 0c, 25f (per meal)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
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. Roasted pepper stuffed chicken
570 cals, 51p, 4c, 39f (per meal)
1 tsp (5mL)
1/3 tsp (1g)
1/2 lbs (227g)
2/3 pepper(s) (47g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
lunch prep - 1 days
1. Caprese chicken
300 cals, 33p, 2c, 17f (per meal)
2 dash (1g)
1 tbsp (16g)
1/2 tsp (3mL)
1 1/2 cherry tomatoes (26g)
1 tbsp, chopped (3g)
1 oz (28g)
4 oz (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Simple sauteed spinach
150 cals, 5p, 4c, 11f (per meal)
3/4 clove (2g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
6 cup(s) (180g)
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.
breakfast prep - 2 days
1. Bacon
200 cals, 14p, 1c, 16f (per meal)
4 slice(s) (40g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
snack prep - 2 days
dinner prep - 1 days
1. Buffalo chicken wings
505 cals, 43p, 1c, 37f (per meal)
2 tbsp (30mL)
3/4 lbs (341g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
1 tsp (6mL)
Recipe has been scaled from original by 0.38x. 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.
lunch prep - 1 days
1. Buffalo chicken lettuce wrap
440 cals, 54p, 3c, 21f (per meal)
1 tsp (5mL)
2 leaf outer (56g)
1/2 lbs (227g)
2 2/3 tbsp (40mL)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1/3 avocado(s) (67g)
2 2/3 tbsp cherry tomatoes (25g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
Serve.
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.
dinner prep - 2 days
1. Thai chicken lettuce wraps
500 cals, 56p, 5c, 28f (per meal)
8 leaf inner (48g)
1/3 tsp (1g)
2 2/3 tbsp (40mL)
4 tsp (20mL)
1 1/3 pepper(s) (8g)
1 1/3 inch (2.5cm) cube (7g)
1 1/3 clove (4g)
2/3 small (47g)
1/2 tbsp (7mL)
1 1/3 lbs (605g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium heat. Add garlic, onion, ginger, serrano pepper, and coriander. Stir and cook until onion has softened, about 5 minutes.
2
Mix in ground chicken and a pinch of salt. Cook until chicken is browned and fully cooked.
3
Add in soy sauce and lime juice and stir. Spread chicken mixture evenly over lettuce leaves and serve.
4
Meal Prep Tip: Store lettuce and chicken mixture separately in the fridge. When ready to eat, reheat the chicken and serve over the fresh lettuce.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
snack prep - 2 days
1. Pizza chips
145 cals, 6p, 3c, 12f (per meal)
3 tbsp (49g)
1/4 tbsp (3g)
3 tbsp, shredded (21g)
18 slices (36g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat toaster oven to 400 F (200 C). [You can also use a skillet, but the cheese comes out crisper in a toaster oven]
2
On foil, place three pepperoni slices partially on top of eachother in the shape of a triangle for each chip.
3
Bake for about 4 minutes.
4
Remove and top with cheese.
5
Bake again for another 4 minutes or until cheese starts to brown.
6
Remove from oven, sprinkle with italian seasoning and serve with pasta sauce.
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.
2. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 1 days
1. Simple plain turkey burger
375 cals, 45p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
1. Ham, bacon, avocado lettuce wrap
545 cals, 46p, 4c, 36f (per meal)
6 oz (170g)
3 slice(s) (30g)
1 1/2 leaf outer (42g)
3/8 avocado(s) (75g)
3 tbsp, shredded (21g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.