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

Generate 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: Sample plan

This sample plan (1525cal, 128g protein, 13g net carbs, 101g fat, 12g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Cheesy ham roll ups , sunflower seeds
Pan fried tilapia, sauteed garlic & herb tomatoes
Roast beef lettuce wrap with avocado, cheese
Ham chips with salsa, walnuts
Tue
Wed
Indian chicken wings
Thu
Mixed nuts, string cheese, coffee with cream
Rotisserie chicken, buttered broccoli
Tuna pickle boats, pepper strips and guacamole (keto)
Fri
Sat
Pan-fried salmon, buttered broccoli
Sugar-free bbq chicken wings
Soups, Sauces, and Gravies
Salsa
3 tbsp (54g)
Sausages and Luncheon Meats
Ham cold cuts
12 slice (276g)
Roast beef cold cuts
8 oz (227g)
Nut and Seed Products
Walnuts
6 tbsp shelled (50 halves) (38g)
Sunflower kernels
1 1/2 oz (43g)
Mixed nuts
1/2 cup (67g)
Vegetables and Vegetable Products
Romaine lettuce
2 leaf outer (56g)
Tomatoes
3 medium whole (2-3/5" dia) (360g)
Garlic
1 clove(s) (3g)
Pickles
13 1/2 medium (3" long) (378g)
Bell pepper
1 1/2 medium (179g)
Frozen broccoli
5 cup (440g)
Spices and Herbs
Mustard
2 tsp (10g)
Black pepper
1/6 oz (4g)
Salt
1 oz (29g)
Curry powder
1/4 cup (24g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (201g)
Dairy and Egg Products
Cheese
8 1/2 oz (239g)
Heavy cream
3 tbsp (45mL)
String cheese
3 stick (84g)
Butter
5 tbsp (69g)
Finfish and Shellfish Products
Tilapia, raw
2 1/4 lb (1008g)
Canned tuna
4 1/2 packet (2.6oz) (333g)
Salmon
4 oz (113g)
Fats and Oils
Olive oil
1/4 cup (68mL)
Oil
1 tbsp (14mL)
Other
Italian seasoning
1/2 tbsp (5g)
Guacamole
6 tbsp (93g)
Rotisserie chicken, cooked
8 oz (227g)
Sugar-free barbecue sauce
5 tsp (25g)
Poultry Products
Chicken wings, with skin, raw
3 1/3 lb (1514g)
Beverages
Coffee, brewed
6 cup (1422g)
snack prep - 3 days
1. Ham chips with salsa
50 cals, 8p, 1c, 2f (per meal)
  • ,
  • 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.
    1
    Cut ham into bite-sized shapes.
    2
    Cook in toaster oven set to 400 F (200 C) or you can fry in a pan with non-stick spray.
    3
    Cook until edges are starting to brown and ham is getting more firm, about 6 minutes.
    4
    Remove from oven and let cool. They will firm up more when cool.
    5
    Serve with salsa.
    2. Walnuts
    85 cals, 2p, 1c, 8f (per meal)
  • ,
  • 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)
  • ,
  • 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)
  • 1
    Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
    2. Cheese
    230 cals, 13p, 2c, 19f (per meal)
  • ,
  • Cheese
    2 oz (57g)
  • lunch prep - 3 days
    1. Pan fried tilapia
    445 cals, 68p, 1c, 19f (per meal)
  • ,
  • 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.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    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)
  • 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.
    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.
    breakfast prep - 3 days
    1. Cheesy ham roll ups
    215 cals, 17p, 2c, 16f (per meal)
  • ,
  • 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.
    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. Sunflower seeds
    90 cals, 4p, 1c, 7f (per meal)
  • Sunflower kernels
    1 1/2 oz (43g)
  • dinner prep - 3 days
    1. Indian chicken wings
    550 cals, 49p, 0c, 38f (per meal)
  • ,
  • 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.
    1
    Preheat oven to 450F (230C).
    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.
    snack prep - 3 days
    1. Tuna pickle boats
    155 cals, 24p, 1c, 6f (per meal)
  • ,
  • 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.
    1
    Slice pickles from base to tip and using a spoon, scrape out some of the seeds inside.
    2
    Liberally pack the tuna into the center.
    3
    Season with salt/pepper to taste.
    4
    Serve.
    2. Pepper strips and guacamole (keto)
    75 cals, 2p, 3c, 5f (per meal)
  • 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.
    1
    Slice the peppers and remove the seeds.
    2
    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)
  • ,
  • Mixed nuts
    2 2/3 tbsp (22g)
  • 2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • 3. Coffee with cream
    55 cals, 1p, 0c, 6f (per meal)
  • ,
  • Heavy cream
    1 tbsp (15mL)
  • Coffee, brewed
    2 cup (474g)
  • 1
    Brew coffee according to package.
    2
    Mix in heavy cream.
    3
    Serve hot or over ice.
    lunch prep - 2 days
    1. Rotisserie chicken
    240 cals, 25p, 0c, 15f (per meal)
  • ,
  • Rotisserie chicken, cooked
    4 oz (113g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Pull chicken off of bones.
    2
    Serve.
    2. Buttered broccoli
    235 cals, 5p, 3c, 20f (per meal)
  • ,
  • 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.
    1
    Prepare broccoli according to instructions on package.
    2
    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)
  • 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.
    1
    Preheat oven to 400 F (200 C).
    2
    Place wings on large baking sheet, and season with salt and pepper to taste.
    3
    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.
    4
    Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
    5
    Take wings out of the oven when done and toss with the barbecue sauce to coat.
    6
    Serve.
    lunch prep - 1 days
    1. Pan-fried salmon
    275 cals, 23p, 0c, 20f (per 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.
    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. Buttered broccoli
    180 cals, 4p, 3c, 15f (per 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.
    1
    Prepare broccoli according to instructions on package.
    2
    Mix in butter until melted and season with salt and pepper to taste.
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