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 (1600cal, 137g protein, 15g net carbs, 105g fat, 14g fiber per day) cannot be customized.
Day 1
1625cal, 144g protein, 17g net carbs, 102g fat, 17g fiber
10 2/3 oz (427cal, 67p, 1c, 17f)
3/4 zucchini(s) (96cal, 3p, 5c, 6f)
2 egg(s) (257cal, 14p, 2c, 19f)
4 oz (148cal, 25p, 1c, 5f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
Day 2
1625cal, 144g protein, 17g net carbs, 102g fat, 17g fiber
10 2/3 oz (427cal, 67p, 1c, 17f)
3/4 zucchini(s) (96cal, 3p, 5c, 6f)
2 egg(s) (257cal, 14p, 2c, 19f)
4 oz (148cal, 25p, 1c, 5f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
Day 3
1550cal, 145g protein, 12g net carbs, 98g fat, 13g fiber
1 thigh (452cal, 41p, 1c, 32f)
3/4 cup(s) (100cal, 2p, 1c, 9f)
2 egg(s) (257cal, 14p, 2c, 19f)
10 1/2 oz chicken (415cal, 67p, 2c, 15f)
1 cup(s) (29cal, 3p, 2c, 0f)
Day 4
1550cal, 120g protein, 12g net carbs, 109g fat, 12g fiber
1 serving(s) (280cal, 20p, 1c, 22f)
1 thigh (452cal, 41p, 1c, 32f)
3/4 cup(s) (100cal, 2p, 1c, 9f)
Day 5
1625cal, 126g protein, 12g net carbs, 115g fat, 10g fiber
1 serving(s) (280cal, 20p, 1c, 22f)
2/3 lbs (465cal, 41p, 3c, 32f)
1 serving(s) (100cal, 4p, 2c, 7f)
6 oz (386cal, 38p, 0c, 26f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 6
1600cal, 127g protein, 17g net carbs, 108g fat, 17g fiber
1 chop(s) (428cal, 41p, 3c, 28f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
1 container(s) (78cal, 12p, 3c, 2f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
6 oz (386cal, 38p, 0c, 26f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 7
1625cal, 154g protein, 16g net carbs, 99g fat, 16g fiber
1 chop(s) (428cal, 41p, 3c, 28f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
1 container(s) (78cal, 12p, 3c, 2f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
12 oz (447cal, 68p, 1c, 19f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Grocery List (35 items)
Vegetables and Vegetable Products
Garlic
10 1/4 clove(s) (31g)
Fresh spinach
16 cup(s) (480g)
Fresh cilantro
1/2 bunch (14g)
Zucchini
2 large (681g)
Frozen broccoli
14 1/2 cup (1320g)
Collard greens
3/4 lbs (340g)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
2/3 oz (23g)
Lemon pepper
1/2 tbsp (3g)
Garlic powder
1/3 tsp (1g)
Paprika
2 dash (1g)
Thyme, dried
4 dash, ground (1g)
Ground cumin
1 tbsp (6g)
Ground coriander
1 tbsp (5g)
Fats and Oils
Olive oil
1/4 lbs (140mL)
Oil
2 1/3 tbsp (35mL)
Pork Products
Bacon
20 slice(s) (200g)
Bacon, raw
2 slice(s) (57g)
Pork loin chops, boneless, raw
2 chop (370g)
Fruits and Fruit Juices
Lime juice
1 fl oz (29mL)
Avocados
1 avocado(s) (201g)
Dairy and Egg Products
Eggs
18 large (900g)
Butter
1/3 cup (78g)
Blue cheese
1 oz (28g)
Parmesan cheese
4 tsp (8g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1119g)
Chicken thighs, with bone and skin, raw
4 thigh (6 oz ea) (680g)
Chicken wings, with skin, raw
2/3 lbs (303g)
Nut and Seed Products
Sunflower kernels
1 1/3 oz (38g)
Macadamia nuts, shelled, roasted
1 oz (10-12 kernels) (28g)
Almonds
4 tbsp, whole (36g)
Beef Products
Sirloin steak, raw
1/3 lbs (151g)
Baked Products
Baking powder
1 tsp (5g)
Other
Low-sugar greek yogurt, flavored
2 container(s) (300g)
Finfish and Shellfish Products
Tilapia, raw
3/4 lbs (336g)
breakfast prep - 3 days
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.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 3 days
1. Avocado deviled eggs
255 cals, 14p, 2c, 19f (per meal)
2 tbsp, chopped (6g)
2 tsp (10mL)
1 avocado(s) (201g)
6 large (300g)
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
dinner prep - 2 days
1. Lemon pepper chicken breast
150 cals, 25p, 1c, 5f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. 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.
2. Buttered broccoli
235 cals, 5p, 3c, 20f (per meal)
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.
3. Bacon zucchini noodles
165 cals, 11p, 2c, 12f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
lunch prep - 2 days
1. Simple chicken breast
425 cals, 67p, 1c, 17f (per meal)
1 1/3 lbs (597g)
1/2 tbsp (8g)
1/2 tbsp, ground (3g)
4 tsp (20mL)
1/3 tsp (1g)
Recipe has been scaled from original by 1.33x. 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. Sauteed zucchini
95 cals, 3p, 5c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large non-stick skillet over medium heat. Add slices of zucchini and cook, stirring occasionally, until zucchini is soft and lightly browned, about 5-10 minutes. Sprinkle a pinch of salt over them and serve.
dinner prep - 1 days
1. Cilantro lime chicken breast
415 cals, 67p, 2c, 15f (per meal)
1 clove(s) (3g)
1/4 bunch (8g)
1/2 tbsp (8mL)
1 1/4 tbsp (19mL)
2/3 lbs (298g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine the oil, garlic, some salt, half of the lime juice, and half of the cilantro into a large bowl and mix. Add in the chicken and toss to coat (optional: cover bowl and allow chicken to marinate for 1 hour to overnight).
2
Heat a grill pan or skillet over medium high heat and cook the chicken about 5 minutes on each side or until fully cooked and no longer pink on the inside.
3
Remove chicken from the pan and sprinkle on remaining lime juice and cilantro. Serve.
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
1 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Blue cheese stuffed chicken thighs
450 cals, 41p, 1c, 32f (per meal)
2 dash (1g)
1/4 tbsp (4mL)
3 dash, ground (1g)
1 oz (28g)
2 thigh (6 oz ea) (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Buttered broccoli
100 cals, 2p, 1c, 9f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1 1/2 tbsp (21g)
Recipe has been scaled from original by 0.75x. 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.
breakfast prep - 2 days
1. Bacon omelet
280 cals, 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 - 2 days
2. Boiled eggs
140 cals, 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.
dinner prep - 1 days
1. Steak Bites
375 cals, 31p, 1c, 28f (per meal)
1 tsp (5g)
1 tsp (5mL)
2/3 clove(s) (2g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Broccoli
85 cals, 8p, 6c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Garlic parmesan wings
465 cals, 41p, 3c, 32f (per meal)
4 tsp (8g)
4 dash (2g)
1 1/3 clove(s) (4g)
1 tsp (5g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
2
FAST VERSION
3
Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
4
Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
5
Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
6
Serve.
7
CRISPY SKIN VERSION
8
Preheat oven to 250 F (120 C).
9
Pat wings dry with paper towels.
10
Put wings and baking powder in a plastic bag and shake to coat.
11
Place wings on a lightly greased baking sheet and bake for 30 minutes.
12
When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
13
When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
14
Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
4 dash (3g)
2 dash, ground (1g)
2 thigh (6 oz ea) (340g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees.
2
Using cooking spray or a little bit of oil, lightly grease a baking sheet and arrange the chicken thighs on it.
3
Mix seasonings together in a bowl or other container and sprinkle liberally over the thighs. If you feel inclined, you can flip the thighs and sprinkle seasonings on the bottom as well (be sure to flip them back before baking).
4
Bake in the preheated oven until skin is crispy, juices run clear and thighs are no longer pink at the bone, about 1 hour.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. 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
1. Low-sugar Greek Yogurt
80 cals, 12p, 3c, 2f (per meal)
1 container(s) (150g)
2. Macadamia nuts
110 cals, 1p, 1c, 11f (per meal)
1/2 oz (10-12 kernels) (14g)
breakfast prep - 2 days
1. Bacon & egg cups
240 cals, 20p, 1c, 18f (per meal)
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
Cook bacon on a sheet pan for about 10 minutes until it is mostly cooked but still flexible. Set aside on paper towels.
3
Grease muffin tin and place one slice of bacon in each hole, wrapping it around the sides. Crack an egg into each hole.
4
Cook for 12-15 minutes until eggs are cooked. Remove from tin and let cool slightly. Serve.
5
Meal prep note: store extra in airtight container in fridge or individually wrap and freeze. Reheat in microwave.
lunch prep - 2 days
1. Coriander and cumin rubbed pork chops
430 cals, 41p, 3c, 28f (per meal)
4 dash (3g)
1 tbsp (6g)
1 tbsp (5g)
3 clove(s) (9g)
2 tbsp (30mL)
2 chop (370g)
2 dash (0g)
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145 F (63 C).
4
Serve.
2. Garlic collard greens
120 cals, 5p, 4c, 6f (per meal)
3/4 lbs (340g)
3/4 tbsp (11mL)
2 1/4 clove(s) (7g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Pan fried tilapia
445 cals, 68p, 1c, 19f (per meal)
3/4 lbs (336g)
1 tbsp (15mL)
4 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. 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. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. 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.