1500 calorie keto meal plan

	Breakfast	Lunch	Dinner	Snack
Mon	Cheesy ham roll ups , sunflower seeds Pick days Swap	Pan fried tilapia, sauteed garlic & herb tomatoes Pick days Swap	Roast beef lettuce wrap with avocado, cheese Pick days Swap	Ham chips with salsa, walnuts Pick days Swap
Tue
Wed	Indian chicken wings Pick days Swap
Thu	Mixed nuts, string cheese, coffee with cream Pick days Swap	Rotisserie chicken, buttered broccoli Pick days Swap	Tuna pickle boats, pepper strips and guacamole (keto) Pick days Swap
Fri
Sat	Pan-fried salmon, buttered broccoli Pick days Swap	Sugar-free bbq chicken wings Pick days Swap

snack prep - 3 days

1. Ham chips with salsa

50 cals, 8p, 1c, 2f (per meal)

Scale to: , 6 slices

Salsa

3 tbsp (54g)

Ham cold cuts

6 slice (138g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Cut ham into bite-sized shapes.

Cook in toaster oven set to 400 F (200 C) or you can fry in a pan with non-stick spray.

Cook until edges are starting to brown and ham is getting more firm, about 6 minutes.

Remove from oven and let cool. They will firm up more when cool.

Serve with salsa.

2. Walnuts

85 cals, 2p, 1c, 8f (per meal)

Scale to: , 1/8 cup(s)

Walnuts

2 tbsp shelled (50 halves) (13g)

dinner prep - 2 days

1. Roast beef lettuce wrap with avocado

315 cals, 24p, 4c, 19f (per meal)

Scale to: , 1 wrap(s)

Romaine lettuce

1 leaf outer (28g)

Tomatoes, diced

1/2 plum tomato (31g)

Mustard

1 tsp (5g)

Roast beef cold cuts

4 oz (113g)

Avocados, sliced

1/2 avocado(s) (101g)

Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.

2. Cheese

230 cals, 13p, 2c, 19f (per meal)

Scale to: , 2 oz

Cheese

2 oz (57g)

lunch prep - 3 days

1. Pan fried tilapia

445 cals, 68p, 1c, 19f (per meal)

Scale to: , 36 oz

Tilapia, raw

2 1/4 lb (1008g)

Olive oil

3 tbsp (45mL)

Black pepper

1/2 tbsp, ground (3g)

Salt

1/2 tbsp (9g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.

Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.

2. Sauteed garlic & herb tomatoes

85 cals, 1p, 3c, 7f (per meal)

Scale to:

Black pepper

1 dash, ground (0g)

Olive oil

1 1/2 tbsp (23mL)

Garlic, minced

1 clove(s) (3g)

Tomatoes

1 pint, cherry tomatoes (298g)

Italian seasoning

1/2 tbsp (5g)

Salt

4 dash (3g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.

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.

Serve.

breakfast prep - 3 days

1. Cheesy ham roll ups

215 cals, 17p, 2c, 16f (per meal)

Scale to: , 6 roll up(s)

Ham cold cuts

6 slice (138g)

Cheese

1 cup, shredded (126g)

Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.

Lay slice of ham flat and sprinkle cheese evenly over the surface.

Roll up the ham.

Microwave for 30 seconds until warm and cheese has begun to melt.

Serve.

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. Sunflower seeds

90 cals, 4p, 1c, 7f (per meal)

Scale to:

Sunflower kernels

1 1/2 oz (43g)

dinner prep - 3 days

1. Indian chicken wings

550 cals, 49p, 0c, 38f (per meal)

Scale to: , 40 oz

Oil

2 tsp (9mL)

Chicken wings, with skin, raw

2 1/2 lb (1135g)

Salt

2 1/2 tsp (15g)

Curry powder

1/4 cup (24g)

Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.

Preheat oven to 450F (230C).

Grease a large baking tray with the oil of your choice.

Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.

Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).

Serve.

snack prep - 3 days

1. Tuna pickle boats

155 cals, 24p, 1c, 6f (per meal)

Scale to: , 27 pickle boat(s)

Canned tuna

4 1/2 packet (2.6oz) (333g)

Pickles

13 1/2 medium (3" long) (378g)

Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.

Slice pickles from base to tip and using a spoon, scrape out some of the seeds inside.

Liberally pack the tuna into the center.

Season with salt/pepper to taste.

Serve.

2. Pepper strips and guacamole (keto)

75 cals, 2p, 3c, 5f (per meal)

Scale to:

Bell pepper, sliced

1 1/2 medium (179g)

Guacamole

6 tbsp (93g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

Slice the peppers and remove the seeds.

Spread the guacamole over the sliced peppers or just use them to dip into it.

breakfast prep - 3 days

1. Mixed nuts

145 cals, 5p, 3c, 12f (per meal)

Scale to: , 1/6 cup(s)

Mixed nuts

2 2/3 tbsp (22g)

2. String cheese

85 cals, 7p, 2c, 6f (per meal)

Scale to: , 1 stick(s)

String cheese

1 stick (28g)

3. Coffee with cream

55 cals, 1p, 0c, 6f (per meal)

Scale to: , 1 cup(s)

Heavy cream

1 tbsp (15mL)

Coffee, brewed

2 cup (474g)

Brew coffee according to package.

Mix in heavy cream.

Serve hot or over ice.

lunch prep - 2 days

1. Rotisserie chicken

240 cals, 25p, 0c, 15f (per meal)

Scale to: , 4 oz

Rotisserie chicken, cooked

4 oz (113g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

Pull chicken off of bones.

Serve.

2. Buttered broccoli

235 cals, 5p, 3c, 20f (per meal)

Scale to: , 3 1/2 cup(s)

Black pepper

1/4 tsp (0g)

Salt

1/4 tsp (1g)

Frozen broccoli

3 1/2 cup (319g)

Butter

3 1/2 tbsp (50g)

Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.

Prepare broccoli according to instructions on package.

Mix in butter until melted and season with salt and pepper to taste.

dinner prep - 1 days

1. Sugar-free bbq chicken wings

510 cals, 48p, 2c, 35f (per meal)

For 1 Meal

Chicken wings, with skin, raw

5/6 lb (378g)

Sugar-free barbecue sauce

5 tsp (25g)

Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400 F (200 C).

Place wings on large baking sheet, and season with salt and pepper to taste.

Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.

Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.

Take wings out of the oven when done and toss with the barbecue sauce to coat.

Serve.

lunch prep - 1 days

1. Pan-fried salmon

275 cals, 23p, 0c, 20f (per meal)

For 1 Meal

Oil

1 tsp (5mL)

Salmon

4 oz (113g)

Salt

1 1/3 dash (1g)

Black pepper

1 1/3 dash, ground (0g)

Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.

Bring the salmon to room temperature 10 minutes before cooking.

Warm a large nonstick skillet with oil over medium-low heat.

Season the fish with salt and pepper.

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. Buttered broccoli

180 cals, 4p, 3c, 15f (per meal)

For 1 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.

Prepare broccoli according to instructions on package.

Mix in butter until melted and season with salt and pepper to taste.

1500 calorie keto meal plan

Option 1: Generate your own plan

Option 2: Sample plan