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 (2000cal, 151g protein, 21g net carbs, 139g fat, 12g fiber per day) cannot be customized.
Day 1
2000cal, 160g protein, 22g net carbs, 133g fat, 17g fiber
2 container(s) (156cal, 24p, 6c, 4f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
8 oz (468cal, 40p, 0c, 34f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
6 crisps (261cal, 11p, 3c, 22f)
9 oz (383cal, 48p, 0c, 21f)
1 serving(s) (325cal, 22p, 5c, 23f)
Day 2
2000cal, 144g protein, 24g net carbs, 141g fat, 12g fiber
2 container(s) (156cal, 24p, 6c, 4f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
6 crisps (261cal, 11p, 3c, 22f)
9 oz (383cal, 48p, 0c, 21f)
1 serving(s) (325cal, 22p, 5c, 23f)
Day 3
2025cal, 141g protein, 23g net carbs, 148g fat, 11g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
12 oz (700cal, 54p, 1c, 53f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 4
2000cal, 177g protein, 17g net carbs, 132g fat, 9g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
12 oz (700cal, 54p, 1c, 53f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 5
2000cal, 145g protein, 19g net carbs, 145g fat, 10g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
6 oz (385cal, 38p, 0c, 26f)
1 3/4 serving(s) (285cal, 4p, 8c, 25f)
10 oz (642cal, 58p, 0c, 46f)
1 serving(s) (107cal, 3p, 4c, 8f)
Day 6
1950cal, 146g protein, 20g net carbs, 138g fat, 13g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
8 oz (572cal, 51p, 4c, 39f)
1 serving(s) (107cal, 3p, 4c, 8f)
1 1/2 serving(s) (402cal, 48p, 6c, 20f)
1/2 cup (366cal, 5p, 2c, 36f)
Day 7
1950cal, 146g protein, 20g net carbs, 138g fat, 13g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
8 oz (572cal, 51p, 4c, 39f)
1 serving(s) (107cal, 3p, 4c, 8f)
1 1/2 serving(s) (402cal, 48p, 6c, 20f)
1/2 cup (366cal, 5p, 2c, 36f)
Grocery List (40 items)
Nut and Seed Products
Almonds
3/4 cup, whole (107g)
Macadamia nuts, shelled, roasted
1 1/2 oz (43g)
Pecans
1 cup, halves (99g)
Other
Low-sugar greek yogurt, flavored
4 container(s) (600g)
Guacamole, store-bought
6 tbsp (93g)
Chicken, drumsticks, with skin
2 lbs (907g)
Pork rinds
3 1/4 oz (92g)
Italian pork sausage, raw
4 link (430g)
Roasted red peppers
1 1/3 pepper(s) (93g)
Dairy and Egg Products
Cheese
3/4 cup, shredded (84g)
Butter
2/3 stick (77g)
Eggs
16 1/2 medium (728g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Vegetables and Vegetable Products
Zucchini
5 1/4 medium (1029g)
Frozen broccoli
6 1/2 cup (592g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Tomatoes
5 3/4 medium whole (2-3/5" dia) (703g)
Garlic
6 clove(s) (18g)
Frozen sugar snap peas
2 cup (288g)
Fresh spinach
4 cup(s) (120g)
Pork Products
Bacon, raw
4 slice(s) (113g)
Fats and Oils
Oil
2 3/4 oz (83mL)
Olive oil
1 3/4 oz (56mL)
Poultry Products
Boneless skinless chicken thighs
18 oz (510g)
Ground turkey, raw
3/4 lbs (340g)
Chicken thighs, with bone and skin, raw
6 oz (170g)
Boneless skinless chicken breast, raw
14 1/2 oz (403g)
Boneless chicken thighs, with skin
1 lbs (454g)
Spices and Herbs
Black pepper
1/8 oz (2g)
Salt
5 g (5g)
Cajun seasoning
1/3 tsp (1g)
Thyme, dried
1/2 dash, ground (0g)
Onion powder
3 dash (1g)
Garlic powder
3 dash (1g)
Paprika
1/4 tbsp (2g)
Soups, Sauces, and Gravies
Hot sauce
1/2 tbsp (8mL)
Frank's red hot sauce
4 tbsp (60mL)
Finfish and Shellfish Products
Canned tuna
3 packet (222g)
Salmon
10 oz (284g)
Fruits and Fruit Juices
Lemon juice
1 1/2 tbsp (23mL)
breakfast prep - 2 days
1. Low-sugar Greek Yogurt
155 cals, 24p, 6c, 4f (per meal)
2 container(s) (300g)
snack prep - 2 days
1. Cheesy crisps and guac
260 cals, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
dinner prep - 2 days
1. Basic chicken thighs
385 cals, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.75x. 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
325 cals, 22p, 5c, 23f (per meal)
Recipe has been scaled from original by 2x. 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. Low carb fried chicken
470 cals, 40p, 0c, 34f (per meal)
1/2 lbs (227g)
1/4 oz (7g)
1/3 tsp (1g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Olive oil drizzled broccoli
175 cals, 7p, 5c, 11f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 1/2 cup (228g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 2 days
1. Italian sausage
515 cals, 28p, 6c, 42f (per meal)
4 link (430g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 2 days
1. Buffalo drumsticks
700 cals, 54p, 1c, 53f (per meal)
4 tbsp (60mL)
3/4 tbsp (11mL)
3 dash (2g)
3 dash, ground (1g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 0.75x. 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. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
1. Tuna cucumber bites
175 cals, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 3 days
1. Basic scrambled eggs
285 cals, 22p, 1c, 21f (per meal)
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. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Basic ground turkey
565 cals, 67p, 0c, 33f (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-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
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.
lunch prep - 1 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Garlic zucchini noodles
285 cals, 4p, 8c, 25f (per meal)
Recipe has been scaled from original by 1.75x. 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. 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.
snack prep - 3 days
1. Pork rinds
150 cals, 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.
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. Buttered sugar snap peas
105 cals, 3p, 4c, 8f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2 tsp (9g)
2/3 cup (96g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 2 days
1. High protein scrambled eggs
200 cals, 20p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Simple sauteed spinach
50 cals, 2p, 1c, 4f (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.
dinner prep - 2 days
1. Lemon garlic chicken zoodles
400 cals, 48p, 6c, 20f (per meal)
1 1/2 medium (294g)
3/4 tbsp (11mL)
1 1/2 tbsp (23mL)
3 dash (1g)
3 dash (1g)
4 1/2 clove(s) (14g)
1 1/2 tbsp (21g)
14 1/2 oz (403g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
In a small saucepan, cook the butter and garlic for 1-2 minutes. Stir in the garlic powder, onion powder, lemon juice, and a dash of salt. Once incorporated, turn off the heat and set the sauce aside.
3
Heat oil in a skillet over medium heat and add the chicken. Stir occasionally and cook until it's golden brown and no longer pink in the middle.
4
Pour about half of the sauce into the skillet and stir to coat the chicken. Transfer the chicken to a plate and set aside.
5
Add the zucchini noodles to the skillet with the remaining sauce and saute for a couple of minutes until noodles are softened.
6
Add noodles and chicken to a bowl and serve.
lunch prep - 2 days
1. Roasted pepper stuffed chicken
570 cals, 51p, 4c, 39f (per meal)
2 tsp (10mL)
1/4 tbsp (2g)
1 lbs (454g)
1 1/3 pepper(s) (93g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Buttered sugar snap peas
105 cals, 3p, 4c, 8f (per meal)
1 dash (0g)
1 dash (0g)
4 tsp (18g)
1 1/3 cup (192g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.