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
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 (1575cals, 133g protein, 16g net carbs, 103g fat 13g fiber per day) cannot be customized.
Day 1
1625cals, 138g protein, 15g net carbs, 107g fat 11g fiber per day
1 serving(s) (280cal, 20p, 1c, 22f)
3 taco(s) (525cal, 23p, 6c, 43f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
14 oz (478cal, 79p, 2c, 17f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 2
1575cals, 131g protein, 19g net carbs, 103g fat 13g fiber per day
1 serving(s) (280cal, 20p, 1c, 22f)
1 chop(s) (345cal, 40p, 2c, 20f)
3 tomato(es) (179cal, 2p, 7c, 14f)
2 wrap(s) (439cal, 54p, 3c, 21f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
Day 3
1550cals, 140g protein, 20g net carbs, 96g fat 15g fiber per day
6 oz (344cal, 41p, 2c, 19f)
3 cup(s) (209cal, 8p, 6c, 14f)
Day 4
1550cals, 130g protein, 14g net carbs, 105g fat 10g fiber per day
6 oz (385cal, 38p, 0c, 26f)
1 1/3 cup(s) (178cal, 4p, 3c, 15f)
1 serving(s) (183cal, 9p, 3c, 15f)
Day 5
1575cals, 134g protein, 20g net carbs, 97g fat 21g fiber per day
1/2 serving(s) (287cal, 20p, 2c, 22f)
1 serving(s) (368cal, 43p, 1c, 21f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 serving(s) (183cal, 9p, 3c, 15f)
Day 6
1525cals, 139g protein, 12g net carbs, 98g fat 14g fiber per day
1/2 serving(s) (287cal, 20p, 2c, 22f)
1 oz (149cal, 17p, 0c, 9f)
Day 7
1600cals, 120g protein, 11g net carbs, 115g fat 9g fiber per day
1/2 serving(s) (287cal, 20p, 2c, 22f)
1 oz (149cal, 17p, 0c, 9f)
6 oz (438cal, 39p, 3c, 29f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Grocery List (43 items)
Pork Products
Bacon
10 slice(s) (100g)
Pork loin chops, boneless, raw
1 chop (185g)
Fats and Oils
Olive oil
2 1/3 oz (72mL)
Oil
2 1/4 oz (67mL)
Caesar salad dressing
1 1/2 tbsp (22g)
Dairy and Egg Products
Eggs
14 large (700g)
Butter
1/4 cup (60g)
Cheddar cheese
3/4 cup, shredded (85g)
Parmesan cheese
1 1/2 tbsp (8g)
Other
Pork rinds
4 oz (113g)
Guacamole, store-bought
6 tbsp (93g)
Ranch dressing mix
1/8 packet (1 oz) (4g)
Chicken, drumsticks, with skin
1 lbs (454g)
Soups, Sauces, and Gravies
Salsa
6 tbsp (108g)
Frank's red hot sauce
2 3/4 tbsp (41mL)
Hot sauce
1 tbsp (15mL)
Chicken broth
1/8 cup(s) (mL)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Almonds
2 tbsp, whole (18g)
Walnuts
3 tbsp, shelled (19g)
Sunflower kernels
2 oz (57g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Spices and Herbs
Fresh tarragon
1 3/4 tsp, chopped (1g)
Black pepper
4 g (4g)
Salt
10 1/4 g (10g)
Thyme, dried
1/4 g (0g)
Garlic powder
3 dash (1g)
Cajun seasoning
1/4 tbsp (1g)
Rosemary, dried
3 dash (0g)
Vegetables and Vegetable Products
Garlic
2 1/2 clove(s) (8g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (800g)
Romaine lettuce
2 leaf outer (56g)
Frozen broccoli
14 1/3 cup (1304g)
Onion
1/2 medium (2-1/2" dia) (53g)
Bell pepper
3 tbsp, diced (28g)
Finfish and Shellfish Products
Tilapia, raw
2 lbs (952g)
Poultry Products
Boneless skinless chicken breast, raw
14 1/4 oz (397g)
Chicken thighs, with bone and skin, raw
3/4 lbs (340g)
Boneless skinless chicken thighs
26 oz (737g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (218g)
Lime juice
2 1/2 tbsp (38mL)
Green olives
1/4 small can (~2 oz) (16g)
Lemon
1/4 large (21g)
breakfast prep - 2 days
1. Bacon omelet
280cal, 20p, 1c, 22f (per meal)
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
snack prep - 3 days
dinner prep - 1 days
1. Buttery tarragon tilapia
478cal, 80p, 2c, 17f (per meal)
2 1/2 tsp (12g)
1 3/4 tsp, chopped (1g)
1 3/4 clove (5g)
14 oz (392g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2
In a small bowl, microwave the butter for a few seconds until melted. Stir in the garlic, tarragon, and a pinch of salt.
3
Place the tilapia fillets on the prepared baking sheet and spoon the buttery sauce evenly over the top.
4
Bake for 12-15 minutes, or until the tilapia is opaque and flakes easily with a fork. Serve.
2. Roasted tomatoes
30cal, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Cheese and guac tacos
525cal, 23p, 6c, 43f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
lunch prep - 1 days
1. Ranch pork chops
345cal, 40p, 2c, 20f (per meal)
1/8 packet (1 oz) (4g)
1/2 tbsp (8mL)
1 chop (185g)
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
Spread oil evenly over all pork chops.
3
Sprinkle ranch mix powder over all sides of the pork chops and rub in until chops are fully coated.
4
Place chops in a baking dish and cook for 10-15 minutes or until pork is fully cooked.
5
Serve!
2. Roasted tomatoes
179cal, 2p, 7c, 14f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 1 days
1. Buffalo chicken lettuce wrap
439cal, 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.
dinner prep - 2 days
1. Pan fried tilapia
372cal, 56p, 1c, 16f (per meal)
1 1/4 lbs (560g)
1 tsp (5g)
1 tsp, ground (2g)
5 tsp (25mL)
Recipe has been scaled from original by 0.83x. 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. Roasted tomatoes
119cal, 2p, 5c, 9f (per meal)
breakfast prep - 2 days
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
lunch prep - 1 days
1. Caesar chicken breasts
344cal, 41p, 2c, 19f (per meal)
1 1/2 tbsp (8g)
1 1/2 tbsp (22g)
6 oz (170g)
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
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Olive oil drizzled broccoli
209cal, 8p, 6c, 14f (per meal)
1 tbsp (15mL)
3 cup (273g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
lunch prep - 1 days
1. Baked chicken thighs
385cal, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Buttered broccoli
178cal, 4p, 3c, 15f (per meal)
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.
breakfast prep - 3 days
1. Southwest bacon omelet
287cal, 20p, 2c, 22f (per meal)
2 large (100g)
1 tbsp chopped (10g)
1 tbsp, diced (9g)
1 tsp (5mL)
2 slice(s) (20g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in a skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the bell pepper, onion, and bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
lunch prep - 1 days
1. Thyme & lime chicken thighs
368cal, 43p, 1c, 21f (per meal)
1/2 tbsp (8mL)
1 tbsp (15mL)
2 dash, leaves (0g)
1/2 lb (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Basic chicken thighs
383cal, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Broccoli
116cal, 11p, 8c, 0f (per meal)
8 cup (728g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Pork rinds
149cal, 17p, 0c, 9f (per meal)
1 oz (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 2 days
1. Low carb fried chicken
468cal, 40p, 0c, 34f (per meal)
1 lbs (454g)
1/2 oz (14g)
1/4 tbsp (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Buttered broccoli
134cal, 3p, 2c, 12f (per meal)
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. Chicken thighs with lemon & olives
438cal, 39p, 3c, 29f (per meal)
1/8 cup(s) (mL)
1/4 small can (~2 oz) (16g)
1/4 large (21g)
3/8 tsp (2mL)
3 dash (0g)
3/4 clove(s) (2g)
2 dash, ground (1g)
1 dash (1g)
1 thigh (6 oz ea) (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pat chicken thighs dry with paper towels. Season with salt and pepper and place in a baking dish, skin side up.
2
Sprinkle with garlic and rosemary and drizzle with olive oil. Rub seasoning on all sides of the thighs. Tuck lemon wedges here and there. Let marinate for 15 minutes.
3
Heat oven to 375 F (190 C).
4
Put baking dish in oven, uncovered, and roast until skin lightly brown, about 20 minutes. Scatter olives over chicken and add broth. Cover tightly and bake for 1 hour, until meat is very tender.
5
Remove thighs and lemon wedges and arrange on a platter.
6
Pour pan juices into a saucepan and quickly skim fat from surface. Over high heat, simmer rapidly until reduced by half. Spoon juices over chicken and serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
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.