1800 calorie keto meal plan
In just a few clicks, generate your own 1800 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 (1800cal, 149g protein, 17g net carbs, 124g fat, 8g fiber per day) cannot be customized.
Day 1
1750cal, 129g protein, 17g net carbs, 126g fat, 11g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
9 oz (383cal, 48p, 0c, 21f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container(s) (78cal, 12p, 3c, 2f)
1 serving(s) (531cal, 25p, 1c, 47f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
Day 2
1825cal, 131g protein, 19g net carbs, 134g fat, 8g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
10 2/3 oz (450cal, 38p, 1c, 33f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container(s) (78cal, 12p, 3c, 2f)
2 wrap(s) (4 oz pork each) (439cal, 40p, 4c, 28f)
1 serving(s) (218cal, 2p, 1c, 22f)
Day 3
1825cal, 144g protein, 17g net carbs, 126g fat, 8g fiber
4 egg(s) (277cal, 25p, 1c, 19f)
9 1/3 oz (438cal, 52p, 0c, 25f)
1 serving(s) (182cal, 4p, 5c, 16f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container(s) (78cal, 12p, 3c, 2f)
2 wrap(s) (4 oz pork each) (439cal, 40p, 4c, 28f)
1 serving(s) (218cal, 2p, 1c, 22f)
Day 4
1800cal, 177g protein, 11g net carbs, 115g fat, 6g fiber
4 egg(s) (277cal, 25p, 1c, 19f)
12 oz (473cal, 77p, 1c, 18f)
2/3 serving(s) (121cal, 3p, 3c, 10f)
1 bomb(s) (106cal, 2p, 1c, 10f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
3 burger(s) (563cal, 67p, 0c, 33f)
1 serving(s) (163cal, 3p, 4c, 14f)
Day 5
1825cal, 186g protein, 19g net carbs, 110g fat, 4g fiber
4 serving(s) (243cal, 26p, 2c, 14f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
12 oz (473cal, 77p, 1c, 18f)
2/3 serving(s) (121cal, 3p, 3c, 10f)
1 bomb(s) (106cal, 2p, 1c, 10f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
12 oz (691cal, 76p, 8c, 39f)
Day 6
1825cal, 145g protein, 18g net carbs, 127g fat, 4g fiber
4 serving(s) (243cal, 26p, 2c, 14f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
6 ounce(s) (528cal, 30p, 1c, 44f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
12 oz (691cal, 76p, 8c, 39f)
Day 7
1800cal, 127g protein, 17g net carbs, 131g fat, 13g fiber
4 serving(s) (243cal, 26p, 2c, 14f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
6 ounce(s) (528cal, 30p, 1c, 44f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
4 lettuce wrap(s) (502cal, 56p, 5c, 28f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Grocery List (50 items)
Fats and Oils
Oil
1/3 lbs (163mL)
Olive oil
1/4 cup (65mL)
Balsamic vinaigrette
6 tbsp (91mL)
Ranch dressing
6 tbsp (90mL)
Vegetables and Vegetable Products
Kale leaves
7 1/2 cup, chopped (300g)
Collard greens
6 oz (170g)
Garlic
3 1/4 clove(s) (10g)
Fresh parsley
1/2 tbsp (2g)
Zucchini
5 1/3 medium (1045g)
Iceberg lettuce
4 leaf, medium (32g)
Romaine lettuce
4 leaf inner (24g)
Serrano pepper
2/3 pepper(s) (4g)
Fresh ginger
2/3 inch (2.5cm) cube (3g)
Onion
1/3 small (23g)
Dairy and Egg Products
Eggs
15 medium (664g)
Butter
1/4 cup (50g)
Parmesan cheese
2 1/3 tbsp (12g)
Egg whites
3 cup (729g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Macadamia nuts, shelled, roasted
4 oz (113g)
Almond butter
1 tbsp (16g)
Other
Low-sugar greek yogurt, flavored
3 container(s) (450g)
Sugar-free barbecue sauce
4 tbsp (60g)
Italian seasoning
1/4 tbsp (3g)
Ranch dressing mix
3/4 packet (1 oz) (21g)
Pork rinds
1 oz (28g)
Spices and Herbs
Salt
1/3 oz (9g)
Dijon mustard
4 dash (3g)
Black pepper
1/3 oz (9g)
Ground cumin
1/4 tbsp (2g)
Paprika
1/4 tbsp (2g)
Garlic powder
1/4 tbsp (2g)
Onion powder
1/4 tbsp (2g)
Vanilla extract
1/6 tsp (1mL)
Rosemary, dried
4 dash (1g)
Ground coriander
1 1/2 dash (0g)
Beef Products
Ribeye, raw
1 lbs (482g)
Poultry Products
Boneless skinless chicken thighs
1/2 lbs (255g)
Chicken wings, with skin, raw
2/3 lbs (303g)
Ground turkey, raw
1 1/3 lbs (605g)
Boneless skinless chicken breast, raw
3 lbs (1352g)
Ground chicken, raw
2/3 lbs (302g)
Pork Products
Bacon, raw
2 slice(s) (57g)
Pork shoulder
1 lbs (454g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 3/4 tbsp (26mL)
Vegetable broth
1/6 cup(s) (mL)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Lemon juice
1/2 tsp (3mL)
Lime juice
2 tsp (10mL)
Legumes and Legume Products
Soy sauce
4 tsp (20mL)
breakfast prep - 2 days
1. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Sauteed Kale
90 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
snack prep - 3 days
2. Low-sugar Greek Yogurt
80 cals, 12p, 3c, 2f (per meal)
1 container(s) (150g)
dinner prep - 1 days
1. Steak with herb butter
530 cals, 25p, 1c, 47f (per meal)
1 tsp (5mL)
1 tbsp (14g)
4 dash (3g)
1/2 clove (2g)
1/2 tbsp (2g)
5 oz (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Garlic collard greens
120 cals, 5p, 4c, 6f (per meal)
Recipe has been scaled from original by 0.38x. 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.
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. Bacon zucchini noodles
165 cals, 11p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Buffalo chicken wings
450 cals, 38p, 1c, 33f (per meal)
1 3/4 tbsp (27mL)
2/3 lbs (303g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (5mL)
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
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Bacon zucchini noodles
165 cals, 11p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Pulled pork lettuce wrap
440 cals, 40p, 4c, 28f (per meal)
4 tbsp (60g)
4 leaf, medium (32g)
1/6 cup(s) (mL)
1/4 tbsp (2g)
1/4 tbsp (2g)
1/4 tbsp (2g)
1/4 tbsp (2g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1 lbs (454g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Rub the seasonings on all sides of the meat.
2
Place pork in a slow cooker and pour the broth around it.
3
Cook in the slow cooker for 4 hours on high or 8 hours on low. When done, pork should shred relatively easily with two forks. If it doesn't, it needs more time.
4
When pork is done, transfer to a bowl and shred with two forks. Add in the broth and mix well.
5
Serve pork inside lettuce leaves and top with bbq sauce (1 tbsp per wrap).
breakfast prep - 2 days
1. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
8 large (400g)
Recipe has been scaled from original by 4x. 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. Basic ground turkey
440 cals, 52p, 0c, 25f (per meal)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
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. Parmesan zucchini noodles
180 cals, 4p, 5c, 16f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
snack prep - 2 days
1. Almond butter keto fat bomb
105 cals, 2p, 1c, 10f (per meal)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
Line a mini muffin tin with one liner per serving listed above.
2
Add butter and almond butter into a microwave safe bowl and heat in the microwave for 1 minute, until mostly melted.
3
Add in the vanilla and salt, and stir.
4
Evenly spoon the mixture into the liners.
5
Freeze for 10+ minutes or refrigerate for 45+ until they are chewy.
6
You can store these in the fridge or freezer based on your preference.
dinner prep - 1 days
1. Simple plain turkey burger
565 cals, 67p, 0c, 33f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Garlic zucchini noodles
165 cals, 3p, 4c, 14f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
lunch prep - 2 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Parmesan zucchini noodles
120 cals, 3p, 3c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
breakfast prep - 3 days
1. Scrambled egg whites
245 cals, 26p, 2c, 14f (per meal)
Recipe has been scaled from original by 3x. 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.
2. Sauteed Kale
90 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 2 days
1. Ranch chicken
690 cals, 76p, 8c, 39f (per meal)
3/4 packet (1 oz) (21g)
1 1/2 tbsp (23mL)
1 1/2 lbs (672g)
6 tbsp (90mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
snack prep - 2 days
lunch prep - 2 days
1. Pepper steak
530 cals, 30p, 1c, 44f (per meal)
3/4 lbs (340g)
4 dash (3g)
1 1/2 tbsp (21g)
4 dash (1g)
1 tbsp, ground (7g)
1
Coat both sides of steaks with pepper and rosemary.
2
Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
3
Remove steaks from skillet and sprinkle with salt. Serve.
2. Garlic zucchini noodles
80 cals, 1p, 2c, 7f (per meal)
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
dinner prep - 1 days
1. Thai chicken lettuce wraps
500 cals, 56p, 5c, 28f (per meal)
4 leaf inner (24g)
1 1/3 dash (0g)
4 tsp (20mL)
2 tsp (10mL)
2/3 pepper(s) (4g)
2/3 inch (2.5cm) cube (3g)
2/3 clove (2g)
1/3 small (23g)
1/4 tbsp (3mL)
2/3 lbs (302g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium heat. Add garlic, onion, ginger, serrano pepper, and coriander. Stir and cook until onion has softened, about 5 minutes.
2
Mix in ground chicken and a pinch of salt. Cook until chicken is browned and fully cooked.
3
Add in soy sauce and lime juice and stir. Spread chicken mixture evenly over lettuce leaves and serve.
4
Meal Prep Tip: Store lettuce and chicken mixture separately in the fridge. When ready to eat, reheat the chicken and serve over the fresh lettuce.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.