2000 calorie keto meal plan
In just a few clicks, generate your own 2000 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 (1975cals, 179g protein, 19g net carbs, 123g fat 16g fiber per day) cannot be customized.
Day 1
1975cals, 171g protein, 21g net carbs, 124g fat 20g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 1/2 oz (172cal, 10p, 1c, 14f)
13 1/3 oz (529cal, 84p, 0c, 22f)
2 tomato(es) (119cal, 2p, 5c, 9f)
Day 2
1975cals, 171g protein, 21g net carbs, 124g fat 20g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 1/2 oz (172cal, 10p, 1c, 14f)
13 1/3 oz (529cal, 84p, 0c, 22f)
2 tomato(es) (119cal, 2p, 5c, 9f)
Day 3
1925cals, 229g protein, 22g net carbs, 96g fat 13g fiber per day
14 oz (495cal, 88p, 2c, 15f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
14 oz (518cal, 89p, 2c, 16f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
Day 4
2000cals, 212g protein, 20g net carbs, 111g fat 16g fiber per day
10 oz (574cal, 68p, 3c, 32f)
2 cup(s) (140cal, 5p, 4c, 9f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
14 oz (518cal, 89p, 2c, 16f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
Day 5
2000cals, 172g protein, 16g net carbs, 133g fat 12g fiber per day
4 muffins (386cal, 27p, 4c, 28f)
10 oz (574cal, 68p, 3c, 32f)
2 cup(s) (140cal, 5p, 4c, 9f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
10 2/3 oz (547cal, 53p, 0c, 37f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 6
1975cals, 145g protein, 17g net carbs, 139g fat 16g fiber per day
4 muffins (386cal, 27p, 4c, 28f)
10 2/3 oz (450cal, 38p, 1c, 33f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
10 2/3 oz (547cal, 53p, 0c, 37f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 7
1950cals, 154g protein, 19g net carbs, 133g fat 15g fiber per day
4 muffins (386cal, 27p, 4c, 28f)
10 2/3 oz (450cal, 38p, 1c, 33f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
10 oz (469cal, 56p, 0c, 27f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
Grocery List (39 items)
Fats and Oils
Oil
2 1/2 oz (72mL)
Marinade sauce
1/2 cup (106mL)
Olive oil
2 1/2 oz (81mL)
Caesar salad dressing
5 tbsp (73g)
Balsamic vinaigrette
2 tsp (10mL)
Poultry Products
Boneless skinless chicken breast, raw
5 1/2 lbs (2490g)
Chicken wings, with skin, raw
1 1/3 lbs (605g)
Ground turkey, raw
10 oz (284g)
Vegetables and Vegetable Products
Tomatoes
7 medium whole (2-3/5" dia) (849g)
Onion
5/8 small (44g)
Fresh spinach
21 1/2 cup(s) (645g)
Garlic
2 1/2 clove (8g)
Frozen broccoli
9 cup (819g)
Spices and Herbs
Fresh basil
3 g (3g)
Black pepper
1/4 oz (6g)
Salt
1/2 oz (16g)
Lemon pepper
1 3/4 tbsp (12g)
Fruits and Fruit Juices
Avocados
1 3/4 avocado(s) (352g)
Lime juice
2 1/2 tsp (13mL)
Blackberries
2 cup (288g)
Dairy and Egg Products
Eggs
12 large (600g)
Cheese
6 oz (169g)
String cheese
4 stick (112g)
Egg whites
8 large (264g)
Low fat cottage cheese (1% milkfat)
6 tbsp (85g)
Parmesan cheese
5 tbsp (25g)
Cheddar cheese
1 cup, shredded (113g)
Butter
3 tbsp (43g)
Fresh mozzarella cheese
1 1/3 oz (38g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Pecans
1 cup, halves (99g)
Sunflower kernels
2 oz (57g)
Finfish and Shellfish Products
Canned tuna
2 1/2 can (430g)
Other
Mixed greens
2 1/2 cup (75g)
Pork rinds
1 1/2 oz (43g)
French onion dip
6 tbsp (88g)
Pork Products
Pork shoulder
1 1/3 lbs (604g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (53mL)
Sausages and Luncheon Meats
Ham cold cuts
4 slice (92g)
lunch prep - 2 days
1. Basic chicken breast
529cal, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 1.67x. 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
119cal, 2p, 5c, 9f (per meal)
breakfast prep - 2 days
1. Eggs with tomato and avocado
163cal, 8p, 2c, 12f (per meal)
1 leaves (1g)
1/4 avocado(s) (50g)
1 slice(s), thick/large (1/2" thick) (27g)
1 dash (0g)
1 large (50g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
dinner prep - 2 days
1. Avocado tuna salad
545cal, 51p, 7c, 30f (per meal)
5/8 small (44g)
10 tbsp, chopped (113g)
2 1/2 can (430g)
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.
snack prep - 3 days
1. Pork rinds with french onion dip
134cal, 10p, 2c, 10f (per meal)
breakfast prep - 2 days
1. Egg white spinach scramble
171cal, 27p, 3c, 6f (per meal)
1 dash (0g)
2 dash, ground (1g)
4 large (132g)
1 large (50g)
3 tbsp (42g)
3/4 cup(s) (23g)
1
Beat eggs, cottage cheese, and seasonings (include any others you prefer) together.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour in egg mixture and quickly add in the spinach.
4
Scramble the eggs and the spinach together, stirring frequently until the eggs are opaque and set.
5
Serve.
lunch prep - 1 days
1. Marinaded chicken breast
495cal, 88p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.88x. 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. Roasted tomatoes
149cal, 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.
dinner prep - 2 days
1. Lemon pepper chicken breast
518cal, 89p, 2c, 17f (per meal)
1 3/4 tbsp (12g)
2 1/2 tsp (13mL)
1 3/4 lbs (784g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
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. Simple sauteed spinach
149cal, 5p, 4c, 11f (per meal)
1 1/2 clove (5g)
12 cup(s) (360g)
1 1/2 tbsp (23mL)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 1.5x. 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 - 2 days
1. Caesar chicken breasts
574cal, 68p, 3c, 32f (per meal)
5 tbsp (25g)
5 tbsp (73g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 2 days
1. Slow cooker carnitas
547cal, 53p, 0c, 37f (per meal)
1 1/3 lbs (604g)
Recipe has been scaled from original by 0.67x. 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. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
1 clove (3g)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
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.
breakfast prep - 3 days
1. Broccoli & cheddar egg muffins
386cal, 27p, 4c, 28f (per meal)
2 cup (182g)
2 tsp (10mL)
1 tsp, ground (2g)
1 tsp (6g)
1 cup, shredded (113g)
8 large (400g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Buffalo chicken wings
450cal, 38p, 1c, 33f (per meal)
1/4 cup (53mL)
1 1/3 lbs (605g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. 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. Buttered broccoli
200cal, 4p, 3c, 17f (per meal)
3 tbsp (43g)
1 1/2 dash (0g)
3 cup (273g)
1 1/2 dash (1g)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 2 days
1. Cheesy ham roll ups
216cal, 17p, 2c, 16f (per meal)
Recipe has been scaled from original by 4x. 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.
2. Blackberries
70cal, 2p, 6c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
dinner prep - 1 days
1. Basic ground turkey
469cal, 56p, 0c, 27f (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-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. Simple mozzarella and tomato salad
161cal, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
2 tsp, chopped (2g)
2 tsp (10mL)
1 1/3 oz (38g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.