2100 calorie keto meal plan
In just a few clicks, generate your own 2100 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 (2075cals, 182g protein, 23g net carbs, 130g fat 20g fiber per day) cannot be customized.
Day 1
2125cals, 203g protein, 24g net carbs, 133g fat 8g fiber per day
3 egg(s) (238cal, 19p, 1c, 18f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 serving(s) (609cal, 80p, 7c, 28f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
12 oz (691cal, 76p, 8c, 39f)
Day 2
2050cals, 152g protein, 23g net carbs, 142g fat 18g fiber per day
3 egg(s) (238cal, 19p, 1c, 18f)
1 serving(s) (100cal, 4p, 2c, 7f)
14 oz (521cal, 79p, 1c, 22f)
2 serving(s) (163cal, 5p, 8c, 10f)
Day 3
2100cals, 183g protein, 16g net carbs, 135g fat 19g fiber per day
12 oz steak (713cal, 69p, 0c, 49f)
1 cup(s) (71cal, 3p, 1c, 5f)
6 crisps (261cal, 11p, 3c, 22f)
14 oz (521cal, 79p, 1c, 22f)
2 serving(s) (163cal, 5p, 8c, 10f)
Day 4
2050cals, 180g protein, 25g net carbs, 124g fat 27g fiber per day
16 oz (565cal, 101p, 3c, 17f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
6 crisps (261cal, 11p, 3c, 22f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
Day 5
2075cals, 227g protein, 25g net carbs, 109g fat 19g fiber per day
16 oz (565cal, 101p, 3c, 17f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
6 crisps (261cal, 11p, 3c, 22f)
15 oz (581cal, 96p, 5c, 20f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
Day 6
2050cals, 165g protein, 23g net carbs, 133g fat 26g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
16 oz (631cal, 102p, 1c, 24f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
2 link (514cal, 28p, 6c, 42f)
3 cup(s) (192cal, 10p, 3c, 12f)
Day 7
2050cals, 165g protein, 23g net carbs, 133g fat 26g fiber per day
1 serving(s) (326cal, 15p, 4c, 24f)
16 oz (631cal, 102p, 1c, 24f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
2 link (514cal, 28p, 6c, 42f)
3 cup(s) (192cal, 10p, 3c, 12f)
Grocery List (43 items)
Vegetables and Vegetable Products
Garlic
8 clove(s) (24g)
Fresh spinach
15 1/2 cup(s) (465g)
Frozen sugar snap peas
2 2/3 cup (384g)
Onion
1/4 medium (2-1/2" dia) (28g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (194g)
Frozen green beans
4 cup (484g)
Fats and Oils
Olive oil
2 1/2 oz (82mL)
Oil
2 oz (58mL)
Ranch dressing
3 tbsp (45mL)
Salad dressing
3 tbsp (45mL)
Marinade sauce
1 cup (240mL)
Balsamic vinaigrette
1/2 cup (120mL)
Spices and Herbs
Salt
1/2 oz (16g)
Black pepper
5 g (5g)
Garlic powder
1/2 tbsp (4g)
Thyme, dried
1 1/4 dash, ground (0g)
Paprika
3/4 dash (0g)
Cayenne pepper
1 1/4 dash (0g)
Fresh basil
4 leaves (2g)
Dairy and Egg Products
Eggs
12 large (600g)
Cheese
2 cup, shredded (210g)
Cheddar cheese
3/4 cup, shredded (85g)
String cheese
3 stick (84g)
Butter
3/4 stick (82g)
Sausages and Luncheon Meats
Ham cold cuts
4 slice (92g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Walnuts
4 tbsp, shelled (25g)
Pecans
4 tbsp, halves (25g)
Almonds
5 tbsp, whole (45g)
Other
Ranch dressing mix
3/8 packet (1 oz) (11g)
Guacamole, store-bought
1 cup (232g)
Frozen riced cauliflower
7 cup, frozen (742g)
Mixed greens
1 cup (30g)
Italian pork sausage, raw
4 link (430g)
Italian seasoning
1 tsp (4g)
Poultry Products
Boneless skinless chicken breast, raw
6 1/2 lbs (2899g)
Finfish and Shellfish Products
Tilapia, raw
1 3/4 lbs (784g)
Canned tuna
1 can (172g)
Fruits and Fruit Juices
Avocados
4 1/3 avocado(s) (871g)
Lime juice
1 1/2 fl oz (43mL)
Lemon juice
1 tsp (5mL)
Pork Products
Bacon
6 slice(s) (60g)
Beef Products
Sirloin steak, raw
3/4 lbs (340g)
breakfast prep - 2 days
1. Basic scrambled eggs
238cal, 19p, 1c, 18f (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.
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.
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.
dinner prep - 1 days
1. Ranch chicken
691cal, 76p, 8c, 39f (per meal)
3/8 packet (1 oz) (11g)
3/4 tbsp (11mL)
3/4 lbs (336g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Basic chicken & spinach salad
609cal, 80p, 7c, 28f (per meal)
3/4 lbs (340g)
3 tbsp (45mL)
2 tsp (10mL)
4 cup(s) (120g)
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
lunch prep - 1 days
1. Cheese and guac tacos
525cal, 23p, 6c, 43f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
dinner prep - 2 days
1. Pan fried tilapia
521cal, 79p, 1c, 22f (per meal)
1 3/4 lbs (784g)
1 tsp (7g)
1 tsp, ground (3g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 1.17x. 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. Olive oil drizzled sugar snap peas
163cal, 5p, 8c, 10f (per meal)
4 tsp (20mL)
2 2/3 cup (384g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
snack prep - 3 days
1. Cheesy crisps and guac
261cal, 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.
breakfast prep - 3 days
1. Bacon avocado "toast"
276cal, 9p, 2c, 23f (per meal)
lunch prep - 1 days
1. Classic steak
713cal, 69p, 0c, 49f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Sprinkle some salt and pepper (to taste) on the steak.
2
Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
3
Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4
Use tongs to flip the steak, and let cook 2 more minutes.
5
At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
6
When internal temperature reaches desired level (medium rare: 140°F/60°C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
2. Spinach cauliflower mince
71cal, 3p, 1c, 5f (per meal)
1/2 cup(s) (15g)
1 tsp (5mL)
1 cup, frozen (106g)
1 clove(s) (3g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
dinner prep - 1 days
1. Avocado tuna salad
436cal, 41p, 6c, 24f (per meal)
1/4 small (18g)
4 tbsp, chopped (45g)
1 can (172g)
1 cup (30g)
1 dash (0g)
1 dash (0g)
1 tsp (5mL)
1/2 avocado(s) (101g)
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 - 2 days
1. Marinaded chicken breast
565cal, 101p, 3c, 17f (per meal)
Recipe has been scaled from original by 2x. 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
147cal, 2p, 6c, 11f (per meal)
2 cup (242g)
1 1/2 dash (1g)
1 1/2 dash (0g)
2 tbsp (27g)
Recipe has been scaled from original by 1.5x. 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. Spicy garlic lime chicken breast
581cal, 96p, 5c, 20f (per meal)
2 tsp (9mL)
1 1/4 tsp (4g)
2 tbsp (28mL)
15 oz (420g)
1 1/4 dash, ground (0g)
5/8 dash (0g)
1 1/4 dash (0g)
1 1/4 dash, ground (0g)
1/2 tsp (3g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together salt, black pepper, cayenne, paprika, and thyme.
2
Sprinkle spice mixture generously on both sides of chicken breasts.
3
Heat olive oil in a skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side.
4
Sprinkle with the garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.
2. Tomato and avocado salad
157cal, 2p, 4c, 12f (per meal)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 1/3 dash (1g)
1/2 tsp (3mL)
1/3 medium whole (2-3/5" dia) (41g)
1/3 avocado(s) (67g)
2 tsp (10mL)
2 tsp minced (10g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 2 days
1. Avocado
176cal, 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.
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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.
breakfast prep - 2 days
1. Eggs with tomato and avocado
326cal, 15p, 4c, 24f (per meal)
2 leaves (1g)
1/2 avocado(s) (101g)
2 slice(s), thick/large (1/2" thick) (54g)
2 dash (0g)
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.
dinner prep - 2 days
1. Italian sausage
514cal, 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. Buttery spinach cauliflower mince
192cal, 10p, 3c, 12f (per meal)
6 clove (18g)
3 cup(s) (90g)
6 cup, frozen (636g)
2 tbsp (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, garlic, butter, and some salt and pepper. Mix well until butter has melted.
4
Serve.
lunch prep - 2 days
1. Balsamic chicken breast
631cal, 102p, 1c, 24f (per meal)
1 tsp (4g)
4 tsp (20mL)
1/2 cup (120mL)
2 lbs (907g)
Recipe has been scaled from original by 2x. 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. Buttered green beans
147cal, 2p, 6c, 11f (per meal)
2 cup (242g)
1 1/2 dash (1g)
1 1/2 dash (0g)
2 tbsp (27g)
Recipe has been scaled from original by 1.5x. 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.