1900 calorie keto meal plan
In just a few clicks, generate your own 1900 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 (1900cal, 145g protein, 18g net carbs, 130g fat, 15g fiber per day) cannot be customized.
Day 1
1825cal, 133g protein, 19g net carbs, 125g fat, 26g fiber
2 wrap(s) (631cal, 48p, 8c, 38f)
1 roll up(s) (108cal, 9p, 1c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 lettuce wrap(s) (478cal, 48p, 5c, 29f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Day 2
1925cal, 133g protein, 16g net carbs, 140g fat, 18g fiber
1 1/2 wrap(s) (547cal, 46p, 4c, 36f)
1/4 cup (183cal, 2p, 1c, 18f)
1 roll up(s) (108cal, 9p, 1c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 lettuce wrap(s) (478cal, 48p, 5c, 29f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
Day 3
1875cal, 152g protein, 19g net carbs, 126g fat, 17g fiber
1 1/2 wrap(s) (547cal, 46p, 4c, 36f)
1/4 cup (183cal, 2p, 1c, 18f)
4 pocket(s) (211cal, 22p, 2c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (237cal, 30p, 4c, 11f)
2 cup(s) (81cal, 18p, 0c, 1f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
Day 4
1900cal, 140g protein, 18g net carbs, 136g fat, 9g fiber
2 eggs (198cal, 13p, 2c, 15f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
8 oz (467cal, 36p, 0c, 36f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
4 pocket(s) (211cal, 22p, 2c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 5
1925cal, 129g protein, 21g net carbs, 141g fat, 14g fiber
2 eggs (198cal, 13p, 2c, 15f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
2 serving(s) (630cal, 46p, 5c, 46f)
4 pocket(s) (211cal, 22p, 2c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 6
1900cal, 130g protein, 19g net carbs, 137g fat, 16g fiber
1 wrap(s) (190cal, 18p, 1c, 13f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 serving(s) (630cal, 46p, 5c, 46f)
Day 7
1875cal, 199g protein, 17g net carbs, 108g fat, 9g fiber
1 wrap(s) (190cal, 18p, 1c, 13f)
1 serving(s) (100cal, 4p, 2c, 7f)
16 oz (565cal, 101p, 3c, 17f)
1 tomato(es) (60cal, 1p, 2c, 5f)
9 oz (606cal, 53p, 1c, 43f)
3/4 serving(s) (136cal, 3p, 3c, 12f)
Grocery List (41 items)
Fats and Oils
Oil
1 1/3 oz (39mL)
Mayonnaise
1/3 lbs (161mL)
Olive oil
2 1/4 tbsp (34mL)
Caesar salad dressing
2 3/4 tbsp (39g)
Marinade sauce
1/2 cup (120mL)
Dairy and Egg Products
Eggs
18 medium (796g)
Cheese
9 1/2 oz (267g)
Cheddar cheese
4 tbsp, shredded (28g)
Cream cheese
2 oz (57g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Parmesan cheese
1/2 oz (12g)
Mozzarella cheese, shredded
2 2/3 oz (76g)
Sausages and Luncheon Meats
Ham cold cuts
2 lbs (892g)
Roast beef cold cuts
1/2 lbs (227g)
Nut and Seed Products
Almonds
13 tbsp, whole (116g)
Pecans
1 1/2 cup, halves (149g)
Fruits and Fruit Juices
Avocados
2 3/4 avocado(s) (553g)
Lemon juice
1 tsp (5mL)
Vegetables and Vegetable Products
Romaine lettuce
1 head (597g)
Jalapeno pepper
1/2 cup, chopped (47g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (687g)
Onion
3/4 medium (2-1/2" dia) (80g)
Raw celery
1/3 bunch (157g)
Fresh spinach
1 1/2 10oz package (420g)
Garlic
1 1/2 clove (5g)
Zucchini
3/4 medium (147g)
Spices and Herbs
Garlic powder
4 dash (2g)
Mustard
2 tsp (10g)
Black pepper
1/8 oz (2g)
Salt
5 g (5g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1128g)
Pork Products
Bacon
6 slice(s) (60g)
Other
Chicken bone broth
2 cup(s) (mL)
Mixed greens
1/2 cup (15g)
Chicken, drumsticks, with skin
1/2 lbs (227g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 1/2 fl oz (42mL)
Pesto sauce
1/4 cup (56g)
Salsa
4 tbsp (72g)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
Finfish and Shellfish Products
Salmon
19 oz (539g)
Canned salmon
4 5oz can(s) (undrained) (568g)
breakfast prep - 3 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.
snack prep - 2 days
1. Cheesy ham roll ups
110 cals, 9p, 1c, 8f (per meal)
Recipe has been scaled from original by 2x. 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.
dinner prep - 2 days
1. Jalapeno popper chicken lettuce wrap
480 cals, 48p, 5c, 29f (per meal)
4 tbsp, shredded (28g)
4 leaf inner (24g)
1/2 cup, chopped (47g)
4 dash (2g)
2 tbsp (30mL)
2 oz (57g)
4 tbsp (70g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt/pepper and cook in a non-stick skillet or bake at 350°F (180°C) for 25-30 minutes until chicken is fully cooked. Set aside to cool.
2
In a large bowl, mix together the cream cheese, greek yogurt, mayonnaise, garlic powder, and jalapenos (you can modulate the spice level by omitting or including the seeds. The more seeds, the more heat). Set aside.
3
When the chicken has cooled enough to handle, dice it and add it into the bowl. Stir to incorporate.
4
Gently stir in the shredded cheddar cheese and season with salt/pepper to taste.
5
Evenly spoon the mixture onto the lettuce leaves. Serve.
6
Meal prep tip: Store chicken salad mixture separately in a airtight container in the fridge. Assemble lettuce wraps right before serving.
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.
lunch prep - 1 days
1. Roast beef lettuce wrap with avocado
630 cals, 48p, 8c, 38f (per meal)
2 leaf outer (56g)
1 plum tomato (62g)
2 tsp (10g)
1/2 lbs (227g)
1 avocado(s) (201g)
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.
lunch prep - 2 days
1. Ham, bacon, avocado lettuce wrap
545 cals, 46p, 4c, 36f (per meal)
6 oz (170g)
3 slice(s) (30g)
1 1/2 leaf outer (42g)
3/8 avocado(s) (75g)
3 tbsp, shredded (21g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, avocado, and cheese in the center of the lettuce leaf. Wrap it up. Serve.
dinner prep - 1 days
1. Buffalo chicken salad
235 cals, 30p, 4c, 11f (per meal)
3/4 tbsp (11mL)
2 tbsp, chopped (20g)
1 1/2 tbsp (23mL)
2 tbsp (35g)
1/2 stalk, small (5" long) (9g)
4 oz (113g)
1/2 cup (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
3. Bone broth
80 cals, 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.
snack prep - 3 days
1. Ham, cheese, and spinach pockets
210 cals, 22p, 2c, 12f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Lay a slice of ham down flat.
2
Put a tbsp of cheese and about 5 leaves of spinach on one half of the slice.
3
Fold the other half over.
4
You can eat as is, or heat up a skillet and fry each side of the pocket for a minute or two until warmed and lightly browned.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Pesto scrambled eggs
200 cals, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 1 days
1. Simple salmon
640 cals, 58p, 0c, 46f (per meal)
Recipe has been scaled from original by 0.42x. 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. 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.
lunch prep - 1 days
1. Buffalo drumsticks
465 cals, 36p, 0c, 36f (per meal)
4 tsp (20mL)
1/4 tbsp (4mL)
1 dash (1g)
1 dash, ground (0g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. 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.
2. Roasted tomatoes
150 cals, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 0.63x. 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.
lunch prep - 2 days
1. Salmon salad lettuce wrap
630 cals, 46p, 5c, 46f (per meal)
8 leaf outer (224g)
4 dash (0g)
4 dash (2g)
4 5oz can(s) (undrained) (568g)
1/2 cup (120mL)
4 stalk, small (5" long) (68g)
4 tbsp minced (60g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
dinner prep - 2 days
1. Chicken caesar salad
390 cals, 37p, 6c, 23f (per meal)
1/3 head (209g)
4 tsp (8g)
2 2/3 oz (76g)
1 dash (0g)
1 dash (0g)
2 2/3 tbsp (39g)
1 1/3 piece (227g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cut chicken into bite-sized pieces and cook to taste.
2
Wash and lay out lettuce leaves on paper towels and pat dry.
3
Cut lettuce into 1 inch strips and place in a large mixing bowl.
4
Add chicken and mozzarella cheese and toss.
5
Sprinkle Parmesan cheese and salt and pepper onto lettuce and toss again.
6
Add dressing to individual salad bowls when serving so they won't get soggy.
snack prep - 2 days
1. Ham chips with salsa
105 cals, 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.
breakfast prep - 2 days
1. Egg wrap with ham and cheese
190 cals, 18p, 1c, 13f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Crack eggs and separate out whites and yolks in separate bowls.
2
Lightly mix the egg whites with a fork and pour them into a small, greased, non-stick skillet over low heat, making sure mixture lays evenly in the bottom in the shape of a circle.
3
While egg white is cooking, mix in the ham, cheese, and salt/pepper to taste to the egg yolk bowl. Mix well.
4
Once egg white has firmed a bit, flip it over and finish cooking the other side.
5
Remove egg white wrap and pour in egg yolk mixture to the skillet. Cook until done.
6
While egg white wrap is still warm, use it as a tortilla and add in the egg-yolk mixture.
7
Wrap up and serve.
8
To store: you can make these in bulk by wrapping them up in plastic and storing in the fridge. Reheat gently in microwave when ready to eat.
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 - 1 days
1. Baked pesto salmon
605 cals, 53p, 1c, 43f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
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. Parmesan zucchini noodles
135 cals, 3p, 3c, 12f (per meal)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Marinaded chicken breast
565 cals, 101p, 3c, 17f (per meal)
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. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. 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.