1700 calorie keto meal plan
In just a few clicks, generate your own 1700 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 (1675cal, 146g protein, 13g net carbs, 111g fat, 12g fiber per day) cannot be customized.
Day 1
1700cal, 123g protein, 16g net carbs, 121g fat, 13g fiber
4 serving(s) (243cal, 26p, 2c, 14f)
1 stick(s) (83cal, 7p, 2c, 6f)
4 oz(s) (282cal, 23p, 1c, 21f)
4 cup(s) (279cal, 11p, 8c, 18f)
Day 2
1700cal, 123g protein, 16g net carbs, 121g fat, 13g fiber
4 serving(s) (243cal, 26p, 2c, 14f)
1 stick(s) (83cal, 7p, 2c, 6f)
4 oz(s) (282cal, 23p, 1c, 21f)
4 cup(s) (279cal, 11p, 8c, 18f)
Day 3
1650cal, 167g protein, 12g net carbs, 101g fat, 11g fiber
4 egg(s) (277cal, 25p, 1c, 19f)
6 crisps (261cal, 11p, 3c, 22f)
12 oz (476cal, 76p, 0c, 19f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 4
1675cal, 167g protein, 9g net carbs, 103g fat, 10g fiber
4 egg(s) (277cal, 25p, 1c, 19f)
9 oz (383cal, 48p, 0c, 21f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
6 crisps (261cal, 11p, 3c, 22f)
12 oz (476cal, 76p, 0c, 19f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 5
1750cal, 141g protein, 9g net carbs, 122g fat, 10g fiber
4 egg(s) (277cal, 25p, 1c, 19f)
10 2/3 oz (622cal, 48p, 1c, 47f)
Day 6
1650cal, 151g protein, 16g net carbs, 104g fat, 13g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 serving(s) (100cal, 4p, 2c, 7f)
4 oz (323cal, 24p, 1c, 24f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
13 1/3 oz (471cal, 84p, 2c, 14f)
1 cup(s) (134cal, 3p, 2c, 12f)
Day 7
1650cal, 151g protein, 16g net carbs, 104g fat, 13g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 serving(s) (100cal, 4p, 2c, 7f)
4 oz (323cal, 24p, 1c, 24f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
13 1/3 oz (471cal, 84p, 2c, 14f)
1 cup(s) (134cal, 3p, 2c, 12f)
Grocery List (33 items)
Fats and Oils
Oil
3 1/4 oz (98mL)
Olive oil
2 oz (65mL)
Marinade sauce
13 1/4 tbsp (199mL)
Dairy and Egg Products
Egg whites
2 cup (486g)
String cheese
2 stick (56g)
Butter
4 tbsp (57g)
Cheese
1/2 lbs (232g)
Eggs
14 large (700g)
Finfish and Shellfish Products
Salmon
1 1/2 lbs (680g)
Vegetables and Vegetable Products
Tomatoes
2 1/2 medium whole (2-3/5" dia) (323g)
Frozen broccoli
13 1/2 cup (1229g)
Garlic
2 clove(s) (6g)
Romaine lettuce
4 leaf outer (112g)
Zucchini
1 1/2 medium (294g)
Fresh spinach
8 cup(s) (240g)
Spices and Herbs
Black pepper
2 1/4 g (2g)
Salt
1/4 oz (7g)
Mustard
2 tsp (10g)
Fresh basil
2 leaves (1g)
Beef Products
Sirloin steak, raw
1/2 lbs (227g)
Nut and Seed Products
Walnuts
6 tbsp, shelled (38g)
Pecans
2 oz (59g)
Mixed nuts
6 tbsp (50g)
Poultry Products
Boneless skinless chicken breast, raw
3 2/3 lbs (1646g)
Boneless skinless chicken thighs
1/2 lbs (255g)
Sausages and Luncheon Meats
Roast beef cold cuts
1/2 lbs (227g)
Ham cold cuts
3 slice (69g)
Other
Guacamole, store-bought
6 tbsp (93g)
Chicken, drumsticks, with skin
2/3 lbs (302g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (67mL)
Pesto sauce
2 tbsp (32g)
Fruits and Fruit Juices
Avocados
5/6 avocado(s) (167g)
Pork Products
Bacon, raw
3 slice(s) (85g)
breakfast prep - 2 days
1. Scrambled egg whites
245 cals, 26p, 2c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
lunch prep - 2 days
1. Simple salmon
515 cals, 46p, 0c, 36f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Steak Bites
280 cals, 23p, 1c, 21f (per meal)
1/2 tbsp (7g)
1/2 tbsp (8mL)
1 clove(s) (3g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. 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. Olive oil drizzled broccoli
280 cals, 11p, 8c, 18f (per meal)
4 dash (0g)
4 dash (2g)
8 cup (728g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 4x. 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
dinner prep - 2 days
1. Basic chicken breast
475 cals, 76p, 0c, 19f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of 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.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: 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.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 1 days
1. Roast beef lettuce wrap
395 cals, 50p, 5c, 18f (per meal)
1/2 lbs (227g)
2 tsp (10g)
4 tbsp, shredded (28g)
1 plum tomato (62g)
2 leaf outer (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
breakfast prep - 3 days
1. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
12 large (600g)
Recipe has been scaled from original by 6x. 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.
snack prep - 2 days
1. Cheesy crisps and guac
260 cals, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
lunch prep - 1 days
1. Basic chicken thighs
385 cals, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.38x. 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. Buttered broccoli
200 cals, 4p, 3c, 17f (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.
snack prep - 3 days
1. Cheesy ham roll ups
110 cals, 9p, 1c, 8f (per meal)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Buffalo chicken lettuce wrap
440 cals, 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 - 1 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1 3/4 tbsp (27mL)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
lunch prep - 2 days
1. Baked salmon with pecans and pesto
325 cals, 24p, 1c, 24f (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). Prepare a parchment paper-lined baking sheet.
2
Spread the pesto on top of the salmon. Then coat the fillet with the chopped pecans.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Bacon zucchini noodles
245 cals, 17p, 3c, 18f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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. Marinaded chicken breast
470 cals, 84p, 2c, 14f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Buttered broccoli
135 cals, 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.