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 (1700cals, 135g protein, 14g net carbs, 118g fat 7g fiber per day) cannot be customized.
Day 1
1725cals, 168g protein, 12g net carbs, 108g fat 6g fiber per day
5 mini muffin(s) (280cal, 22p, 2c, 21f)
1 serving(s) (174cal, 18p, 3c, 9f)
8 oz (375cal, 45p, 0c, 22f)
1 1/2 cup(s) (245cal, 16p, 5c, 17f)
Day 2
1700cals, 161g protein, 14g net carbs, 108g fat 6g fiber per day
5 mini muffin(s) (280cal, 22p, 2c, 21f)
1 1/3 serving(s) (490cal, 58p, 2c, 28f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 serving(s) (174cal, 18p, 3c, 9f)
8 oz (375cal, 45p, 0c, 22f)
1 1/2 cup(s) (245cal, 16p, 5c, 17f)
Day 3
1675cals, 145g protein, 15g net carbs, 113g fat 6g fiber per day
2 cup(s) (240cal, 20p, 1c, 18f)
1 1/3 serving(s) (490cal, 58p, 2c, 28f)
1 cup(s) (134cal, 3p, 2c, 12f)
2 roll up(s) (216cal, 17p, 2c, 16f)
4 oz (279cal, 26p, 5c, 17f)
1 serving(s) (325cal, 22p, 5c, 23f)
Day 4
1625cals, 128g protein, 16g net carbs, 115g fat 6g fiber per day
2 cup(s) (240cal, 20p, 1c, 18f)
8 oz (468cal, 40p, 0c, 34f)
1 serving(s) (107cal, 3p, 4c, 8f)
2 roll up(s) (216cal, 17p, 2c, 16f)
4 oz (279cal, 26p, 5c, 17f)
1 serving(s) (325cal, 22p, 5c, 23f)
Day 5
1725cals, 109g protein, 14g net carbs, 134g fat 8g fiber per day
1/2 serving(s) (287cal, 20p, 2c, 22f)
8 oz (468cal, 40p, 0c, 34f)
1 serving(s) (107cal, 3p, 4c, 8f)
2 roll up(s) (216cal, 17p, 2c, 16f)
1 serving(s) (531cal, 25p, 1c, 47f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
Day 6
1700cals, 109g protein, 13g net carbs, 130g fat 10g fiber per day
1/2 serving(s) (287cal, 20p, 2c, 22f)
4 slices (105cal, 16p, 2c, 3f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
1 serving(s) (531cal, 25p, 1c, 47f)
1 1/2 serving(s) (122cal, 4p, 6c, 7f)
Day 7
1675cals, 126g protein, 14g net carbs, 120g fat 8g fiber per day
1/2 serving(s) (287cal, 20p, 2c, 22f)
4 slices (105cal, 16p, 2c, 3f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
6 oz (385cal, 38p, 0c, 26f)
10 oz mushrooms (238cal, 9p, 7c, 19f)
Grocery List (37 items)
Dairy and Egg Products
Cheddar cheese
1/2 cup, shredded (53g)
Eggs
15 large (750g)
Butter
1 stick (117g)
Cheese
1 cup, shredded (126g)
Beverages
Water
5 tsp (25mL)
Other
Pork rinds
2 1/2 oz (71g)
Frozen cauliflower
3 cup (340g)
Chicken, drumsticks, with skin
1 lbs (454g)
Soups, Sauces, and Gravies
Salsa
3/4 cup (216g)
Hot sauce
1 tbsp (15mL)
Pork Products
Bacon, raw
7 slice(s) (198g)
Bacon
10 slice(s) (100g)
Pork shoulder
1 lbs (453g)
Fats and Oils
Oil
2 oz (66mL)
Olive oil
2 tbsp (30mL)
Poultry Products
Ground turkey, raw
1 lbs (454g)
Boneless skinless chicken thighs
2 lbs (945g)
Chicken thighs, with bone and skin, raw
14 oz (397g)
Spices and Herbs
Black pepper
5 dash (1g)
Salt
3 g (3g)
Thyme, dried
1 1/2 g (1g)
Brown deli mustard
3/4 tbsp (11g)
Cajun seasoning
1/4 tbsp (1g)
Dijon mustard
1 tsp (5g)
Vegetables and Vegetable Products
Frozen broccoli
5 cup (455g)
Zucchini
2 medium (392g)
Frozen sugar snap peas
3 1/3 cup (480g)
Onion
3 tbsp chopped (30g)
Bell pepper
3 tbsp, diced (28g)
Garlic
1 clove (3g)
Fresh parsley
1 tbsp (4g)
Mushrooms
10 oz (284g)
Fruits and Fruit Juices
Lime juice
2 2/3 tbsp (40mL)
Sweets
Honey
1/2 tbsp (11g)
Sausages and Luncheon Meats
Ham cold cuts
14 slice (322g)
Beef Products
Ribeye, raw
10 oz (284g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
1 oz (28g)
breakfast prep - 2 days
1. Egg & cheese mini muffin
280cal, 22p, 2c, 21f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
snack prep - 2 days
dinner prep - 2 days
1. Basic ground turkey
375cal, 45p, 0c, 22f (per meal)
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Bacon cauliflower rice
245cal, 16p, 5c, 17f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
lunch prep - 1 days
1. Basic chicken thighs
510cal, 65p, 0c, 28f (per meal)
Recipe has been scaled from original by 0.5x. 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
134cal, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Thyme & lime chicken thighs
490cal, 58p, 2c, 28f (per meal)
4 tsp (20mL)
2 2/3 tbsp (40mL)
1/4 tbsp, leaves (1g)
1 1/3 lb (605g)
Recipe has been scaled from original by 0.67x. 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. 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 - 2 days
1. Honey mustard chicken thighs w/ skin
279cal, 26p, 5c, 17f (per meal)
1/2 lbs (227g)
1 dash (1g)
4 dash, ground (1g)
1/2 tbsp (11g)
3/4 tbsp (11g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Bacon zucchini noodles
325cal, 22p, 5c, 23f (per meal)
Recipe has been scaled from original by 2x. 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.
snack prep - 3 days
1. Cheesy ham roll ups
216cal, 17p, 2c, 16f (per meal)
Recipe has been scaled from original by 6x. 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.
breakfast prep - 2 days
1. Bacon & egg cups
240cal, 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. Low carb fried chicken
468cal, 40p, 0c, 34f (per meal)
1/2 oz (14g)
1 lbs (454g)
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 sugar snap peas
107cal, 3p, 4c, 8f (per meal)
1 1/3 cup (192g)
4 tsp (18g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
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.
dinner prep - 2 days
1. Steak with herb butter
531cal, 25p, 1c, 47f (per meal)
2 tsp (10mL)
2 tbsp (28g)
1 tsp (5g)
1 clove (3g)
1 tbsp (4g)
10 oz (284g)
1
If butter is not softened, place it in a small microwave-safe bowl and microwave for 3-8 seconds until it has softened somewhat. Add garlic, dijon, just half of the parsley, and some salt and pepper to the butter. Mix until combined.
2
Pat steak dry and season with some salt and pepper.
3
Heat oil in a skillet over medium-high heat. Cook steak until it reaches desired doneness, about 3-5 minutes per side. Transfer steak to a cutting board to rest.
4
Slice steak and serve topped with herb butter and remaining parsley.
2. Olive oil drizzled sugar snap peas
122cal, 4p, 6c, 7f (per meal)
1 tbsp (15mL)
2 cup (288g)
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 sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
snack prep - 2 days
1. Ham chips with salsa
105cal, 16p, 2c, 3f (per meal)
Recipe has been scaled from original by 4x. 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.
lunch prep - 2 days
1. Slow cooker carnitas
410cal, 40p, 0c, 28f (per meal)
1 lbs (453g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season pork shoulder with some salt and pepper.
2
Place pork in a slower cooker, cover, and cook on low for 6-8 hours. Time may vary, so be sure to check throughout. Pork should easily shred when done.
3
Take two forks and shred the pork. Serve.
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. 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. Sauteed mushrooms
238cal, 9p, 7c, 19f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.