2100 calorie keto meal plan
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.
Table of Contents
Overview
This 2100-calorie keto meal plan is designed to simplify low-carb living with a clear weekly plan, complete grocery list, and easy recipes. Use this nutrition plan whether you want a structured 7-day sample that outlines breakfasts, lunches, snacks and dinners, or prefer to build a custom weekly plan from the recipe library. The layout emphasizes high protein, moderate fat, and very low net carbs so you can stay in ketosis while still meeting appetite and training needs.
There are two ways to use the plan: option 1 generates a customizable diet plan so you can pick, swap, or randomize meals to match preferences and schedule; option 2 gives you a ready-made PDF (about 2075 calories, 182 g protein, 23 g net carbs, 130 g fat and 20 g fiber per day) that is downloadable and not editable. Both approaches include a complete grocery list and step-by-step recipes and prep instructions so you can meal prep efficiently and stick to your macronutrient targets across the week.
Following this keto meal plan may help you see positive body changes such as reduced hunger and steadier energy between meals, improved insulin response, and progress toward body-composition goals when combined with appropriate calorie control. The plan's higher protein content also supports preservation of lean mass during weight loss and can aid recovery for strength training. Individual results vary, so track your progress, adjust total calories to your goals, and consult a registered dietitian or clinician if you have medical conditions or special dietary needs.
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
Fresh spinach
15 1/2 cup(s) (465g)
Garlic
8 clove(s) (24g)
Frozen sugar snap peas
2 2/3 cup (384g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (194g)
Onion
1/4 medium (2-1/2" dia) (28g)
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)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
1 clove (3g)
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 tbsp (45mL)
2 tsp (10mL)
3/4 lbs (340g)
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 tsp (5mL)
1 cup, frozen (106g)
1/2 cup(s) (15g)
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)
4 tbsp, chopped (45g)
1 can (172g)
1/4 small (18g)
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 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.
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.