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 (1800cals, 170g protein, 19g net carbs, 109g fat 12g fiber per day) cannot be customized.
Day 1
1725cals, 178g protein, 17g net carbs, 103g fat 6g fiber per day
1/2 serving(s) (287cal, 20p, 2c, 22f)
14 oz (555cal, 88p, 0c, 23f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
2 roll up(s) (205cal, 15p, 1c, 15f)
Day 2
1825cals, 129g protein, 18g net carbs, 129g fat 16g fiber per day
1/2 serving(s) (287cal, 20p, 2c, 22f)
1 1/2 wrap(s) (466cal, 43p, 7c, 27f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
2 roll up(s) (205cal, 15p, 1c, 15f)
1 serving(s) (265cal, 24p, 4c, 17f)
2 cup(s) (81cal, 18p, 0c, 1f)
1/2 cup (366cal, 5p, 2c, 36f)
Day 3
1825cals, 183g protein, 19g net carbs, 109g fat 13g fiber per day
1/2 serving(s) (287cal, 20p, 2c, 22f)
1 1/2 wrap(s) (466cal, 43p, 7c, 27f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
2 oz (229cal, 13p, 2c, 19f)
16 oz (598cal, 100p, 0c, 22f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
Day 4
1775cals, 191g protein, 22g net carbs, 97g fat 11g fiber per day
1/2 serving(s) (101cal, 7p, 3c, 6f)
1/4 cup (183cal, 2p, 1c, 18f)
10 oz (353cal, 63p, 2c, 11f)
2 serving(s) (196cal, 3p, 8c, 15f)
2 oz (229cal, 13p, 2c, 19f)
16 oz (598cal, 100p, 0c, 22f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
Day 5
1775cals, 211g protein, 19g net carbs, 90g fat 11g fiber per day
1/2 serving(s) (101cal, 7p, 3c, 6f)
1/4 cup (183cal, 2p, 1c, 18f)
2 oz (229cal, 13p, 2c, 19f)
16 oz (592cal, 102p, 3c, 19f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
Day 6
1775cals, 174g protein, 21g net carbs, 104g fat 12g fiber per day
3 muffins (289cal, 20p, 3c, 21f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
3/4 serving(s) (130cal, 14p, 3c, 7f)
1 chop(s) (428cal, 41p, 3c, 28f)
1 1/3 cup(s) (178cal, 4p, 3c, 15f)
Day 7
1825cals, 127g protein, 20g net carbs, 130g fat 18g fiber per day
3 muffins (289cal, 20p, 3c, 21f)
2 serving(s) (666cal, 39p, 7c, 49f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
3/4 serving(s) (130cal, 14p, 3c, 7f)
1 chop(s) (428cal, 41p, 3c, 28f)
1 1/3 cup(s) (178cal, 4p, 3c, 15f)
Grocery List (46 items)
Fats and Oils
Oil
2 1/4 oz (69mL)
Olive oil
2 1/3 oz (72mL)
Ranch dressing
2 tbsp (30mL)
Marinade sauce
5 tbsp (74mL)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1344g)
Vegetables and Vegetable Products
Tomatoes
1 medium whole (2-3/5" dia) (136g)
Onion
3 tbsp chopped (30g)
Bell pepper
2/3 large (110g)
Pickles
4 spears (140g)
Frozen green beans
7 1/3 cup (887g)
Romaine lettuce
3 leaf outer (84g)
Kale leaves
1 cup, chopped (40g)
Frozen broccoli
3 2/3 cup (334g)
Garlic
3 clove(s) (9g)
Dairy and Egg Products
Eggs
16 large (800g)
Sliced cheese
4 slice (3/4 oz ea) (84g)
Butter
1 stick (110g)
Cheese
6 oz (170g)
Cheddar cheese
1/2 cup, shredded (57g)
Pork Products
Bacon
14 2/3 slice(s) (147g)
Pork tenderloin, raw
1 3/4 lbs (793g)
Pork loin chops, boneless, raw
2 chop (370g)
Sausages and Luncheon Meats
Roast beef cold cuts
4 slice rectangle (55g)
Chicken cold cuts
3/4 lbs (340g)
Spices and Herbs
Salt
1/3 oz (9g)
Black pepper
2 g (2g)
Dijon mustard
1 1/2 tbsp (23g)
Rosemary, dried
2 dash (0g)
Balsamic vinegar
1 tsp (5mL)
Lemon pepper
1 tbsp (7g)
Ground coriander
1 tbsp (5g)
Ground cumin
1 tbsp (6g)
Garlic powder
1/4 tbsp (2g)
Other
Ranch dressing mix
1/4 packet (1 oz) (7g)
Chicken bone broth
2 cup(s) (mL)
Vinaigrette, store-bought, any flavor
1 1/2 tbsp (23mL)
Mixed greens
3 cup (85g)
Chicken breast tenderloins, raw
2 lbs (907g)
Pork rinds
2 1/2 oz (71g)
French onion dip
4 tbsp (59g)
Nut and Seed Products
Pecans
1 cup, halves (99g)
Almonds
1/3 cup, whole (48g)
Finfish and Shellfish Products
Sardines, canned in oil
1 can (92g)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (285g)
Beverages
Water
3 tbsp (45mL)
Soups, Sauces, and Gravies
Salsa
6 tbsp (108g)
lunch prep - 1 days
1. Basic chicken breast
555cal, 88p, 0c, 23f (per meal)
Recipe has been scaled from original by 0.88x. 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. Roasted tomatoes
30cal, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. 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.
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.
snack prep - 2 days
1. Roast beef, cheese, and pickle roll up
205cal, 15p, 1c, 15f (per meal)
2 slice rectangle (28g)
2 slice (3/4 oz ea) (42g)
2 spears (70g)
1
Lay out a slice of roast beef.
2
Place the slice of cheese on top of the beef.
3
Place the pickle spear at one edge of the roast beef.
4
Roll the beef/cheese/pickle up to the other side.
dinner prep - 1 days
1. Ranch chicken
461cal, 51p, 5c, 26f (per meal)
1/4 packet (1 oz) (7g)
1/2 tbsp (8mL)
1/2 lbs (224g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. 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.
2. Buttered green beans
196cal, 3p, 8c, 15f (per meal)
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. Simple sardine salad
265cal, 24p, 4c, 17f (per meal)
1 1/2 tbsp (23mL)
1 can (92g)
1 1/2 cup (45g)
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
3. Bone broth
81cal, 18p, 0c, 1f (per meal)
2 cup(s) (mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat bone broth according to package instructions and sip.
lunch prep - 2 days
1. Chicken, bacon, avocado lettuce wrap
466cal, 43p, 7c, 27f (per meal)
6 oz (170g)
1 1/2 leaf outer (42g)
3/4 tbsp (11g)
3 slice(s) (30g)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to package.
2
Spread the mustard on the inside of the leaf of lettuce.
3
Place the avocado, bacon, and chicken on the mustard.
4
Wrap up the lettuce. Serve.
snack prep - 3 days
dinner prep - 2 days
1. Basic chicken breast tenderloins
598cal, 100p, 0c, 22f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season tenderloins with salt, pepper, or your favorite seasoning blend.
2
Stove: Heat oil in a skillet or grill pan over medium heat and cook tenderloins for 3-4 minutes per side until golden brown and cooked through. Oven: Preheat the oven to 400°F (200°C), place tenderloins on a baking sheet, and bake for 15-20 minutes or until internal temperature reaches 165°F (74°C).
2. Olive oil drizzled green beans
109cal, 2p, 6c, 7f (per meal)
1 tbsp (15mL)
2 cup (242g)
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 green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Marinaded chicken breast
353cal, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.63x. 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 green beans
196cal, 3p, 8c, 15f (per meal)
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
101cal, 7p, 3c, 6f (per meal)
1/2 cup, chopped (20g)
1 large (50g)
4 tbsp, chopped (45g)
1 dash (0g)
1/2 tsp (3mL)
1 1/2 tbsp (23mL)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
lunch prep - 2 days
1. Pork tenderloin
410cal, 83p, 0c, 9f (per meal)
1 3/4 lbs (793g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
If your pork tenderloin came unseasoned, season with salt/pepper and any herbs or spices you have on hand.
3
Place on a baking sheet and bake for about 20-25 minutes, or until the internal temperature reaches 160°F (72°C).
4
Remove from oven and let rest for about 5 minutes. Slice and serve.
2. Buttered green beans
196cal, 3p, 8c, 15f (per meal)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
2 2/3 tbsp (36g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. Lemon pepper chicken breast
592cal, 102p, 3c, 19f (per meal)
1 tbsp (7g)
1/2 tbsp (8mL)
1 lbs (448g)
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. Cooked peppers
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
breakfast prep - 2 days
1. Broccoli & cheddar egg muffins
289cal, 20p, 3c, 21f (per meal)
1 cup (91g)
1 tsp (5mL)
4 dash, ground (1g)
4 dash (3g)
1/2 cup, shredded (57g)
4 large (200g)
1
Preheat oven to 375 F (190 C).
2
Coat muffin tins with the olive oil, or use liners.
3
Steam the chopped broccoli by placing it mostly covered in a container in the microwave with a few teaspoons of water for a couple minutes.
4
In a bowl, whisk together the eggs, salt, pepper, and broccoli.
5
Pour mixture into muffin tins and top evenly with the cheese.
6
Bake for about 12-15 minutes until done.
snack prep - 2 days
1. Pork rinds with french onion dip
134cal, 10p, 2c, 10f (per meal)
2. Pork rinds and salsa
130cal, 14p, 3c, 7f (per meal)
dinner prep - 2 days
1. Coriander and cumin rubbed pork chops
428cal, 41p, 3c, 28f (per meal)
2 tbsp (30mL)
2 dash (0g)
2 chop (370g)
1 tbsp (5g)
1 tbsp (6g)
3 clove(s) (9g)
4 dash (3g)
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). Serve.
2. Buttered broccoli
178cal, 4p, 3c, 15f (per meal)
2 2/3 tbsp (38g)
1 1/3 dash (0g)
2 2/3 cup (243g)
1 1/3 dash (1g)
Recipe has been scaled from original by 1.33x. 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 - 1 days
1. Avocado and bacon egg salad
666cal, 39p, 7c, 49f (per meal)
4 large (200g)
2/3 avocado(s) (134g)
2 2/3 slice(s) (27g)
1/4 tbsp (2g)
1 1/3 cup (40g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, garlic, and some salt in a bowl. Mash with a fork until fully combined.
4
Crumble the bacon and add in. Mix.
5
Serve on top of bed of greens.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)