1600 calorie keto meal plan

In just a few clicks, generate your own 1600 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 (1600cal, 146g protein, 16g net carbs, 100g fat, 17g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Avocado, boiled eggs, coffee with cream
Rotisserie chicken, roasted brussels sprouts
Simple chicken breast, buttery garlic green beans
Edamame
Tue
Wed
Thu
Ham chips with salsa, sunflower seeds, coffee with cream
Indian chicken wings
Ham club lettuce wrap, walnuts, pork rinds and salsa
Mixed nuts, cheese
Fri
Sat
Curried pork chops, keto cucumbers and ranch
Ham, bacon, avocado lettuce wrap
Vegetables and Vegetable Products
Edamame, frozen, shelled
4 1/2 cup (531g)
Garlic
1 1/2 clove(s) (5g)
Fresh green beans
1/2 lb (227g)
Brussels sprouts
3/8 lb (170g)
Romaine lettuce
3 1/2 leaf outer (98g)
Onion
8 slices, thin (72g)
Tomatoes
4 slice(s), thin/small (60g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Dairy and Egg Products
Butter
1 tbsp (14g)
Heavy cream
6 tbsp (90mL)
Eggs
3 medium (132g)
Cheese
3 3/4 oz (106g)
Spices and Herbs
Salt
5 tsp (29g)
Lemon pepper
1 1/2 dash (0g)
Black pepper
1 tbsp, ground (7g)
Garlic powder
5 dash (2g)
Dijon mustard
1 tbsp (15g)
Curry powder
7/12 oz (17g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lb (1120g)
Chicken wings, with skin, raw
1 2/3 lb (757g)
Fats and Oils
Olive oil
1 2/3 oz (54mL)
Oil
1 1/4 tsp (6mL)
Ranch dressing
1 tbsp (15mL)
Other
Rotisserie chicken, cooked
24 oz (680g)
Pork rinds
1 1/2 oz (43g)
Beverages
Coffee, brewed
12 cup (2844g)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (477g)
Lemon juice
1/2 tbsp (8mL)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Sunflower kernels
2 oz (57g)
Walnuts
2/3 cup shelled (50 halves) (67g)
Soups, Sauces, and Gravies
Salsa
1/2 cup (162g)
Sausages and Luncheon Meats
Ham cold cuts
19 oz (535g)
Pork Products
Bacon
3 slice(s) (30g)
Pork chop, bone-in
2 chop (356g)
snack prep - 3 days
1. Edamame
210 cals, 20p, 5c, 8f (per meal)
  • Edamame, frozen, shelled
    4 1/2 cup (531g)
  • Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.
    1
    Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
    dinner prep - 3 days
    1. Simple chicken breast
    535 cals, 84p, 1c, 21f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    2 1/2 lb (1120g)
  • Salt
    2 1/2 tsp (15g)
  • Black pepper
    2 1/2 tsp, ground (6g)
  • Olive oil
    2 1/2 tbsp (38mL)
  • Garlic powder
    5 dash (2g)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    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. Buttery garlic green beans
    65 cals, 2p, 4c, 4f (per meal)
  • Butter
    1 tbsp (14g)
  • Garlic, minced
    1 1/2 clove(s) (5g)
  • Salt
    2 dash (2g)
  • Fresh green beans, trimmed, snapped in half
    1/2 lb (227g)
  • Lemon pepper
    1 1/2 dash (0g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Place green beans in a large skillet and cover with water; bring to a boil.
    2
    Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
    3
    Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
    4
    Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
    5
    Serve.
    lunch prep - 3 days
    1. Rotisserie chicken
    475 cals, 51p, 0c, 30f (per meal)
  • ,
  • Rotisserie chicken, cooked
    8 oz (227g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Pull chicken off of bones.
    2
    Serve.
    2. Roasted brussels sprouts
    60 cals, 2p, 3c, 4f (per meal)
  • Brussels sprouts
    3/8 lb (170g)
  • Olive oil
    3/4 tbsp (11mL)
  • Salt
    1 1/2 dash (1g)
  • Black pepper
    1 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
    breakfast prep - 3 days
    1. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Open the avocado and scoop out the flesh.
    2
    Sprinkle with lemon or lime juice as desired.
    3
    Serve and eat.
    2. Boiled eggs
    60 cals, 6p, 0c, 4f (per meal)
  • ,
  • Eggs
    3 medium (132g)
  • Recipe has been scaled from original by 1.5x. 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.
    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.
    snack prep - 3 days
    1. Mixed nuts
    110 cals, 3p, 2c, 9f (per meal)
  • ,
  • Mixed nuts
    2 tbsp (17g)
  • 2. Cheese
    115 cals, 7p, 1c, 10f (per meal)
  • ,
  • Cheese
    1 oz (28g)
  • breakfast 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. Sunflower seeds
    120 cals, 6p, 2c, 10f (per meal)
  • Sunflower kernels
    2 oz (57g)
  • 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.
    dinner prep - 2 days
    1. Ham club lettuce wrap
    235 cals, 22p, 6c, 12f (per meal)
  • ,
  • Dijon mustard
    1/2 tbsp (8g)
  • Romaine lettuce
    1 leaf outer (28g)
  • Ham cold cuts
    4 oz (113g)
  • Onion
    4 slices, thin (36g)
  • Avocados, sliced
    1/4 avocado(s) (50g)
  • Tomatoes
    2 slice(s), thin/small (30g)
  • 1
    Spread the dijon on the inside of the lettuce leaf.
    2
    Place the ham, tomato, onion, and avocado on the mustard.
    3
    Wrap up the leaf. Serve.
    2. Walnuts
    235 cals, 5p, 2c, 22f (per meal)
  • ,
  • Walnuts
    1/3 cup shelled (50 halves) (33g)
  • 3. Pork rinds and salsa
    130 cals, 14p, 3c, 7f (per meal)
  • Salsa
    6 tbsp (108g)
  • Pork rinds
    1 1/2 oz (43g)
  • lunch prep - 2 days
    1. Indian chicken wings
    550 cals, 49p, 0c, 38f (per meal)
  • ,
  • Oil
    1 1/4 tsp (6mL)
  • Chicken wings, with skin, raw
    1 2/3 lb (757g)
  • Salt
    1/2 tbsp (10g)
  • Curry powder
    2 1/2 tbsp (16g)
  • Recipe has been scaled from original by 0.83x. 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.
    dinner prep - 1 days
    1. Ham, bacon, avocado lettuce wrap
    545 cals, 46p, 4c, 36f (per meal)
  • Ham cold cuts
    6 oz (170g)
  • Bacon
    3 slice(s) (30g)
  • Romaine lettuce
    1 1/2 leaf outer (42g)
  • Avocados, sliced
    3/8 avocado(s) (75g)
  • Cheese
    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.
    lunch prep - 1 days
    1. Curried pork chops
    480 cals, 78p, 0c, 18f (per meal)
  • Pork chop, bone-in
    2 chop (356g)
  • Curry powder
    4 dash (1g)
  • Olive oil
    1 tsp (5mL)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    2. Keto cucumbers and ranch
    80 cals, 1p, 3c, 7f (per meal)
  • Ranch dressing
    1 tbsp (15mL)
  • Cucumber, sliced
    1/4 cucumber (8-1/4") (75g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice the cucumber and serve with a keto-friendly ranch to dip into.
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