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 1 inch 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
1 lbs (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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/1045/medium_thumb_a4c9bd354fc687079cc13771d6937f85-1558498440.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2160/medium_thumb_5805d5aaf4d6020347ddb7c07d4b7a25-1558498680.jpg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/228/medium_thumb_87a2997ea069fd541a046c3f1f189cc7-1558498080.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/80/medium_thumb_5e8210af5f1204638403db00663eb763-1558498020.jpg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/388/medium_thumb_2709c50c14bddfe4043be93d05a6b730-1558498200.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/27834/medium_thumb_556897c9ae7c677c5394fbfc88297869-1663107720.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/118602/medium_thumb_b583bfa4bad883fddfb90d688b064467-1704657120.jpeg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/126/medium_thumb_e8ad32eb079bc1208c6668eb22e96ec5-1558498020.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/4054/medium_thumb_ec82167ae534c64ccf4b1e6e15e3dadf-1571842260.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/3121/medium_thumb_45c92cf13cb43a90dd7a6811d3eb192b-1564666560.jpg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/326/medium_thumb_1ca72e6e909d530ea9bdc8dcd4664ba4-1558498200.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/515/medium_thumb_3715716f85e39fe6a0abf1bb43eee944-1558498260.jpg)
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
Cook as desired or according to instructions on package.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/59889/medium_thumb_9bc544a7cb764861c05be94207ef82f6-1686764760.jpeg)
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
snack prep - 2 days
dinner prep - 1 days
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/422/medium_thumb_ee7c043dd3bad3f999b324573d3129d0-1558498260.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/438/medium_thumb_8085bc95923a5e1ee7cf56d6d428df6e-1563224520.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/1210/medium_thumb_f86c8fcf1d8d582fa1c3399e86445edc-1558498440.jpg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/388/medium_thumb_2709c50c14bddfe4043be93d05a6b730-1558498200.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/23562/medium_thumb_30ed7997b911978396c659eeaee7b7f3-1649101920.jpg)
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 1 inch 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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/58106/medium_thumb_3d89dca1bfd8284c6e14036de4e7e815-1686258540.jpeg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/2310/medium_thumb_eb820069d305a41b848045ac461959eb-1558498740.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/57/medium_thumb_4c4419fca67dd85bdd355e19280d33e9-1558497960.jpg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/240/medium_thumb_b1a987fcd135e8c22ce509c4a3512c5a-1558498080.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/117518/medium_thumb_c808f41436f4704db784fb92462154e1-1704400440.jpeg)
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.
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/367/medium_thumb_73aebfe129da6a2c96355ebd5f6f0c06-1558498200.jpg)
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
![](https://d2jbk7d41q2u2w.cloudfront.net/uploads/recipe/image/579/medium_thumb_6998f348cbd8133b894e111e5a257887-1558498320.jpg)
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.