1600 calorie keto meal plan

	Breakfast	Lunch	Dinner	Snack
Mon	Avocado, boiled eggs, coffee with cream Pick days Swap	Rotisserie chicken, roasted brussels sprouts Pick days Swap	Simple chicken breast, buttery garlic green beans Pick days Swap	Edamame Pick days Swap
Tue
Wed
Thu	Ham chips with salsa, sunflower seeds, coffee with cream Pick days Swap	Indian chicken wings Pick days Swap	Ham club lettuce wrap, walnuts, pork rinds and salsa Pick days Swap	Mixed nuts, cheese Pick days Swap
Fri
Sat	Curried pork chops, keto cucumbers and ranch Pick days Swap	Ham, bacon, avocado lettuce wrap Pick days Swap

snack prep - 3 days

1. Edamame

210 cals, 20p, 5c, 8f (per meal)

Scale to:

Edamame, frozen, shelled

4 1/2 cup (531g)

Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.

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)

Scale to: , 40 oz

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.

First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.

STOVETOP

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.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

Set oven to broil and preheat on high.

Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.

ALL

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)

Scale to:

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.

Place green beans in a large skillet and cover with water; bring to a boil.

Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.

Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.

Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.

Serve.

lunch prep - 3 days

1. Rotisserie chicken

475 cals, 51p, 0c, 30f (per meal)

Scale to: , 8 oz

Rotisserie chicken, cooked

8 oz (227g)

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

Pull chicken off of bones.

Serve.

2. Roasted brussels sprouts

60 cals, 2p, 3c, 4f (per meal)

Scale to:

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.

Preheat oven to 400 F (200 C).

To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.

In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.

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.

Remove from oven and serve.

breakfast prep - 3 days

1. Avocado

175 cals, 2p, 2c, 15f (per meal)

Scale to:

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.

Open the avocado and scoop out the flesh.

Sprinkle with lemon or lime juice as desired.

Serve and eat.

2. Boiled eggs

60 cals, 6p, 0c, 4f (per meal)

Scale to: , 3 egg(s)

Eggs

3 medium (132g)

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

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

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.

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)

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.

snack prep - 3 days

1. Mixed nuts

110 cals, 3p, 2c, 9f (per meal)

Scale to: , 1/8 cup(s)

Mixed nuts

2 tbsp (17g)

2. Cheese

115 cals, 7p, 1c, 10f (per meal)

Scale to: , 1 oz

Cheese

1 oz (28g)

breakfast 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. Sunflower seeds

120 cals, 6p, 2c, 10f (per meal)

Scale to:

Sunflower kernels

2 oz (57g)

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.

dinner prep - 2 days

1. Ham club lettuce wrap

235 cals, 22p, 6c, 12f (per meal)

Scale to: , 1 wrap(s)

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)

Spread the dijon on the inside of the lettuce leaf.

Place the ham, tomato, onion, and avocado on the mustard.

Wrap up the leaf. Serve.

2. Walnuts

235 cals, 5p, 2c, 22f (per meal)

Scale to: , 1/3 cup(s)

Walnuts

1/3 cup shelled (50 halves) (33g)

3. Pork rinds and salsa

130 cals, 14p, 3c, 7f (per meal)

Scale to:

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)

Scale to: , 26 2/3 oz

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.

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.

dinner prep - 1 days

1. Ham, bacon, avocado lettuce wrap

545 cals, 46p, 4c, 36f (per meal)

For 1 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.

Cook the bacon according to the directions on the package.

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)

For 1 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.

Season pork chops with salt and pepper.

In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.

Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.

Serve.

2. Keto cucumbers and ranch

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

For 1 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.

Slice the cucumber and serve with a keto-friendly ranch to dip into.

1600 calorie keto meal plan

Option 1: Generate your own plan

Option 2: Sample plan