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 (1875cals, 151g protein, 20g net carbs, 127g fat 15g fiber per day) cannot be customized.
Day 1
1900cals, 123g protein, 22g net carbs, 135g fat 25g fiber per day
2 egg(s) (139cal, 13p, 1c, 10f)
1 slice(s) (164cal, 4p, 1c, 15f)
2 serving(s) (666cal, 39p, 7c, 49f)
Day 2
1875cals, 139g protein, 23g net carbs, 127g fat 19g fiber per day
2 egg(s) (139cal, 13p, 1c, 10f)
1 slice(s) (164cal, 4p, 1c, 15f)
9 1/3 oz (438cal, 52p, 0c, 25f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
Day 3
1925cals, 139g protein, 20g net carbs, 138g fat 10g fiber per day
1 serving(s) (312cal, 21p, 4c, 23f)
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 4
1925cals, 139g protein, 20g net carbs, 138g fat 10g fiber per day
1 serving(s) (312cal, 21p, 4c, 23f)
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 5
1850cals, 167g protein, 22g net carbs, 117g fat 7g fiber per day
1 serving(s) (312cal, 21p, 4c, 23f)
12 oz (473cal, 77p, 1c, 18f)
2 1/2 serving(s) (151cal, 3p, 7c, 12f)
Day 6
1875cals, 184g protein, 17g net carbs, 113g fat 15g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
12 oz (510cal, 65p, 0c, 28f)
1 cup(s) (163cal, 11p, 3c, 11f)
2 egg(s) (257cal, 14p, 2c, 19f)
12 oz (473cal, 77p, 1c, 18f)
2 1/2 serving(s) (151cal, 3p, 7c, 12f)
Day 7
1875cals, 164g protein, 19g net carbs, 121g fat 16g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
12 oz (510cal, 65p, 0c, 28f)
1 cup(s) (163cal, 11p, 3c, 11f)
2 egg(s) (257cal, 14p, 2c, 19f)
10 oz (372cal, 56p, 1c, 16f)
3 cup(s) (258cal, 3p, 9c, 22f)
Grocery List (38 items)
Dairy and Egg Products
Eggs
16 1/2 large (825g)
String cheese
8 stick (224g)
Butter
1/4 stick (31g)
Nut and Seed Products
Almond butter
1/2 tbsp (8g)
Walnuts
1/3 cup, shelled (33g)
Pecans
1 1/2 cup, halves (149g)
Mixed nuts
1/2 cup (67g)
Spices and Herbs
Salt
1/4 oz (6g)
Black pepper
1/8 oz (2g)
Garlic powder
1/4 tbsp (2g)
Thyme, dried
1/4 tbsp, leaves (1g)
Fresh basil
4 leaves (2g)
Baked Products
Baking powder
2 dash (1g)
Fats and Oils
Oil
4 oz (127mL)
Balsamic vinaigrette
6 tbsp (91mL)
Olive oil
2 1/2 tsp (12mL)
Other
Almond flour
2 3/4 tbsp (18g)
Low-sugar greek yogurt, flavored
2 container(s) (300g)
Mixed greens
4 cup (115g)
Pork rinds
3 oz (85g)
Frozen cauliflower
7 cup (794g)
Italian seasoning
1/4 tbsp (3g)
Vegetables and Vegetable Products
Tomatoes
6 medium whole (2-3/5" dia) (721g)
Onion
5/8 small (44g)
Cabbage
3 cup, chopped (267g)
Garlic
1/2 clove(s) (2g)
Kale leaves
5 cup, chopped (200g)
Fresh cilantro
4 tsp, chopped (4g)
Finfish and Shellfish Products
Canned tuna
2 1/2 can (430g)
Tilapia, raw
10 oz (280g)
Fruits and Fruit Juices
Lime juice
2 fl oz (64mL)
Avocados
3 1/2 avocado(s) (720g)
Pork Products
Bacon
2 2/3 slice(s) (27g)
Bacon, raw
10 slice(s) (283g)
Poultry Products
Ground turkey, raw
9 1/3 oz (265g)
Boneless skinless chicken thighs
3 lbs (1361g)
Boneless skinless chicken breast, raw
1 1/2 lbs (680g)
Beef Products
Sirloin steak, raw
4 oz (113g)
breakfast prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
2. Low carb bread with almond butter
164cal, 4p, 2c, 15f (per meal)
1/2 tbsp (8g)
1/2 large (25g)
1 1/3 dash (1g)
2 dash (1g)
1 tbsp (15mL)
2 1/2 tbsp (18g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a greased, microwave-safe mug, mix the almond flour, oil, baking powder, salt, and egg until fully combined.
2
Microwave for 90 seconds.
3
Remove bread from mug, slice, and serve with almond butter.
4
For leftovers: immediately wrap any leftovers in plastic wrap or parchment paper. Store on the counter or in your fridge/freezer. Reheat by toasting or microwaving.
snack prep - 2 days
2. Low-sugar Greek Yogurt
78cal, 12p, 3c, 2f (per meal)
1 container(s) (150g)
dinner prep - 2 days
1. Avocado tuna salad
545cal, 51p, 7c, 30f (per meal)
10 tbsp, chopped (113g)
2 1/2 can (430g)
5/8 small (44g)
2 1/2 cup (75g)
1/3 tsp (0g)
1/3 tsp (1g)
2 1/2 tsp (13mL)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 1 days
1. Avocado and bacon egg salad
666cal, 39p, 7c, 49f (per meal)
2/3 avocado(s) (134g)
4 large (200g)
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)
lunch prep - 1 days
1. Basic ground turkey
438cal, 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. Roasted tomatoes
208cal, 3p, 8c, 17f (per meal)
Recipe has been scaled from original by 0.88x. 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
snack prep - 3 days
1. Pork rinds
149cal, 17p, 0c, 9f (per meal)
1 oz (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 3 days
1. Cabbage & bacon skillet
312cal, 21p, 4c, 23f (per meal)
1
Add the bacon to a skillet over medium heat. Cook for 4–5 minutes, flip, and cook for another 3–4 minutes until crispy. Transfer the bacon to a plate lined with paper towels to drain, leaving the bacon fat in the skillet.
2
Add cabbage to the skillet and cook in the bacon fat for 5–7 minutes, stirring occasionally, until softened. Transfer the cooked cabbage to a bowl, crumble the bacon on top, and season with pepper to taste, if desired. Serve.
lunch prep - 2 days
1. Thyme & lime chicken thighs
551cal, 65p, 2c, 32f (per meal)
1 1/2 tbsp (23mL)
3 tbsp (45mL)
1/4 tbsp, leaves (1g)
1 1/2 lb (680g)
Recipe has been scaled from original by 0.75x. 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. Roasted tomatoes
60cal, 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.
lunch prep - 1 days
1. Steak Bites
282cal, 23p, 1c, 21f (per meal)
1/4 tbsp (4mL)
1/4 tbsp (4g)
1/2 clove(s) (2g)
4 oz (113g)
Recipe has been scaled from original by 0.25x. 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. Bacon cauliflower rice
326cal, 22p, 7c, 23f (per meal)
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.
dinner prep - 2 days
1. Balsamic chicken breast
473cal, 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. Sauteed Kale
151cal, 3p, 7c, 12f (per meal)
Recipe has been scaled from original by 1.25x. 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 - 2 days
1. Avocado deviled eggs
257cal, 14p, 2c, 19f (per meal)
1/2 tbsp (7mL)
4 tsp, chopped (4g)
2/3 avocado(s) (134g)
4 large (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
breakfast prep - 2 days
1. Eggs with tomato and avocado
326cal, 15p, 4c, 24f (per meal)
2 slice(s), thick/large (1/2" thick) (54g)
2 leaves (1g)
2 dash (0g)
1/2 avocado(s) (101g)
2 large (100g)
2 dash (1g)
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.
lunch prep - 2 days
1. Basic chicken thighs
510cal, 65p, 0c, 28f (per meal)
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 cauliflower rice
163cal, 11p, 3c, 11f (per meal)
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.
dinner prep - 1 days
1. Pan fried tilapia
372cal, 56p, 1c, 16f (per meal)
10 oz (280g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Buttery cauliflower rice
258cal, 3p, 9c, 22f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare cauliflower rice according to package instructions.
2
While still hot, mix the butter in with the cauliflower rice.
3
Season with salt and pepper to taste. Serve.