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 (2075cal, 176g protein, 21g net carbs, 139g fat, 11g fiber per day) cannot be customized.
Day 1
2050cal, 185g protein, 23g net carbs, 131g fat, 7g fiber
2 container(s) (156cal, 24p, 6c, 4f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 patties (4oz each) (666cal, 46p, 0c, 53f)
1/2 serving(s) (34cal, 1p, 2c, 2f)
2/3 serving(s) (178cal, 13p, 3c, 13f)
1/2 serving(s) (87cal, 9p, 2c, 5f)
Day 2
2125cal, 195g protein, 21g net carbs, 135g fat, 10g fiber
2 container(s) (156cal, 24p, 6c, 4f)
1 serving(s) (183cal, 9p, 3c, 15f)
18 2/3 oz (740cal, 118p, 0c, 30f)
1 serving(s) (68cal, 1p, 4c, 5f)
2/3 serving(s) (178cal, 13p, 3c, 13f)
1/2 serving(s) (87cal, 9p, 2c, 5f)
1 1/2 serving(s) (341cal, 17p, 2c, 29f)
1/2 cup (366cal, 5p, 2c, 36f)
Day 3
2125cal, 201g protein, 21g net carbs, 134g fat, 7g fiber
2 container(s) (156cal, 24p, 6c, 4f)
1 serving(s) (183cal, 9p, 3c, 15f)
18 2/3 oz (740cal, 118p, 0c, 30f)
1 serving(s) (68cal, 1p, 4c, 5f)
3 stick(s) (248cal, 20p, 5c, 17f)
1 serving(s) (531cal, 25p, 1c, 47f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
Day 4
2075cal, 201g protein, 20g net carbs, 126g fat, 15g fiber
1/2 serving(s) (140cal, 10p, 1c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 oz (229cal, 13p, 2c, 19f)
12 oz (592cal, 88p, 1c, 25f)
1 cup(s) (134cal, 3p, 2c, 12f)
3 stick(s) (248cal, 20p, 5c, 17f)
2 wrap(s) (439cal, 54p, 3c, 21f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
Day 5
2100cal, 161g protein, 23g net carbs, 147g fat, 11g fiber
1/2 serving(s) (140cal, 10p, 1c, 11f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 oz (229cal, 13p, 2c, 19f)
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
3 stick(s) (248cal, 20p, 5c, 17f)
Day 6
2050cal, 144g protein, 21g net carbs, 146g fat, 16g fiber
4 slice(s) (202cal, 14p, 1c, 16f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
Day 7
2075cal, 142g protein, 17g net carbs, 153g fat, 13g fiber
4 slice(s) (202cal, 14p, 1c, 16f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
1 wrap(s) (399cal, 31p, 3c, 29f)
1/2 cup (366cal, 5p, 2c, 36f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
14 oz (657cal, 78p, 0c, 38f)
1 serving(s) (68cal, 1p, 4c, 5f)
Grocery List (51 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Sunflower kernels
1 3/4 oz (49g)
Pecans
1 cup, halves (99g)
Walnuts
3/4 cup, shelled (75g)
Macadamia nuts, shelled, roasted
1 oz (28g)
Other
Low-sugar greek yogurt, flavored
6 container(s) (900g)
Mixed greens
6 3/4 cup (203g)
Ground beef (20% fat)
1/2 lbs (227g)
Snow peas
2 cup (170g)
Ranch dressing mix
1/4 packet (1 oz) (7g)
Pork rinds
2 1/3 oz (66g)
French onion dip
1/3 cup (78g)
Fats and Oils
Salad dressing
1/3 cup (79mL)
Oil
3 oz (91mL)
Olive oil
1 oz (35mL)
Mayonnaise
3 tbsp (45mL)
Pork Products
Bacon
13 1/2 slice(s) (135g)
Pork loin chops, boneless, raw
2 chop (370g)
Vegetables and Vegetable Products
Romaine lettuce
1/2 head (320g)
Garlic
2 clove (6g)
Fresh parsley
1/2 tbsp (2g)
Frozen broccoli
5 cup (455g)
Tomatoes
3 1/4 medium whole (2-3/5" dia) (405g)
Fresh spinach
13 cup(s) (394g)
Ketchup
2 tsp (11g)
Pickles
8 slices (56g)
Red onion
4 slice, thin (36g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Soups, Sauces, and Gravies
Salsa
4 tbsp (72g)
Frank's red hot sauce
2 3/4 tbsp (41mL)
Dairy and Egg Products
Goat cheese
5 oz (142g)
Butter
6 tbsp (85g)
String cheese
9 stick (252g)
Eggs
2 large (100g)
Cheese
1/4 lbs (124g)
Cheddar cheese
6 tbsp, shredded (42g)
Sliced cheese
2 slice (3/4 oz ea) (42g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1608g)
Boneless skinless chicken thighs
1 1/2 lb (680g)
Ground turkey, raw
14 oz (397g)
Spices and Herbs
Dijon mustard
1/3 oz (10g)
Black pepper
1 1/2 g (1g)
Salt
4 1/4 g (4g)
Paprika
1/4 tbsp (2g)
Thyme, dried
1/4 tbsp, leaves (1g)
Dried dill weed
1 tsp (1g)
Beef Products
Ribeye, raw
5 oz (142g)
Ground beef (93% lean)
3/4 lbs (340g)
Fruits and Fruit Juices
Avocados
1/3 avocado(s) (67g)
Lime juice
3 tbsp (45mL)
Sausages and Luncheon Meats
Ham cold cuts
4 oz (113g)
breakfast prep - 3 days
1. Low-sugar Greek Yogurt
155 cals, 24p, 6c, 4f (per meal)
2 container(s) (300g)
lunch prep - 1 days
1. Bacon hamburger lettuce wrap
665 cals, 46p, 0c, 53f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat and cook bacon until done.
2
Meanwhile, form the beef into patties and season all sides with salt/pepper to taste.
3
Remove cooked bacon and place the patties in the skillet. Cook on each side for about 4 minutes (or until internal temperature reaches about 160 F (70 C)).
4
When patties are done, place on romaine lettuce and top with bacon.
5
Serve.
2. Simple mixed greens salad
35 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Ranch pork chops
690 cals, 80p, 4c, 40f (per meal)
1/4 packet (1 oz) (7g)
1 tbsp (15mL)
2 chop (370g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spread oil evenly over all pork chops.
3
Sprinkle ranch mix powder over all sides of the pork chops and rub in until chops are fully coated.
4
Place chops in a baking dish and cook for 10-15 minutes or until pork is fully cooked.
5
Serve!
2. Snow peas
50 cals, 4p, 4c, 0f (per meal)
2 cup (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Eat raw or bring a medium saucepan of water to boil. Add snow peas and cook for 30-60 seconds. Drain, season with some salt, and serve.
snack prep - 2 days
1. Pork rinds with french onion dip
180 cals, 13p, 3c, 13f (per meal)
dinner prep - 1 days
1. Bacon & goat cheese salad
340 cals, 17p, 2c, 29f (per meal)
1/2 tbsp (6g)
1 1/2 slice(s) (15g)
1/2 tbsp (8mL)
1 1/2 oz (43g)
1 1/2 cup (45g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package. Set aside.
2
Meanwhile toss together greens, sunflower kernels, goat cheese, and olive oil.
3
When bacon has cooled, crumble it on top of the greens and serve.
lunch prep - 2 days
1. Basic chicken breast
740 cals, 118p, 0c, 30f (per meal)
Recipe has been scaled from original by 2.33x. 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. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Steak with herb butter
530 cals, 25p, 1c, 47f (per meal)
1 tsp (5mL)
1 tbsp (14g)
4 dash (3g)
1/2 clove (2g)
1/2 tbsp (2g)
5 oz (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
If butter is not softened, place it in a small microwave-safe bowl and microwave for 3-8 seconds until it has softened somewhat. Add garlic, dijon, just half of the parsley, and some salt and pepper to the butter. Mix until combined.
2
Pat steak dry and season with some salt and pepper.
3
Heat oil in a skillet over medium-high heat. Cook steak until it reaches desired doneness, about 3-5 minutes per side. Transfer steak to a cutting board to rest.
4
Slice steak and serve topped with herb butter and remaining parsley.
2. Buttered broccoli
200 cals, 4p, 3c, 17f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1 1/2 tbsp (21g)
Recipe has been scaled from original by 0.75x. 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 - 3 days
breakfast prep - 2 days
1. Bacon omelet
140 cals, 10p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Goat cheese & spinach hasselback chicken
590 cals, 88p, 1c, 25f (per meal)
3/4 lbs (336g)
1 cup(s) (34g)
1 1/2 tbsp, shredded (11g)
1/4 tbsp (2g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C) and line walled baking sheet with foil.
2
In a small saucepan over low heat, add the goat cheese and spinach and mix until spinach has wilted, about a minute. Set aside.
3
Place chicken on baking sheet and cut slits all down the breast, cutting deep but not all the way through.
4
Stuff slits with spinach mixture.
5
Sprinkle paprika, a pinch of salt and pepper, and shredded cheese on top and bake for 20-25 minutes or until done.
6
Optional: Broil for a minute or two to brown the cheese.
7
Serve.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Buffalo chicken lettuce wrap
440 cals, 54p, 3c, 21f (per meal)
1 tsp (5mL)
2 leaf outer (56g)
1/2 lbs (227g)
2 2/3 tbsp (40mL)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1/3 avocado(s) (67g)
2 2/3 tbsp cherry tomatoes (25g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
Serve.
lunch prep - 2 days
1. Thyme & lime chicken thighs
550 cals, 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. Buttered broccoli
165 cals, 4p, 2c, 14f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 1/2 cup (228g)
2 1/2 tbsp (36g)
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
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 2 days
1. Burger salad bowl
480 cals, 43p, 7c, 30f (per meal)
2 tsp (11g)
2 tbsp (30mL)
8 slices (56g)
6 tbsp, shredded (42g)
8 cherry tomatoes (136g)
4 slice, thin (36g)
8 leaf outer (224g)
3/4 lbs (340g)
1
Make burger sauce by mixing mayonnaise, ketchup, and some salt and pepper in a small bowl. Stir in a small splash of water to thin it out slightly. Set aside.
2
Heat a skillet over medium heat. Add beef to the skillet and break apart the beef. Season with some salt and pepper and cook until browned and no longer pink inside.
3
Arrange lettuce, tomato, onion, cheese, pickles, and beef in a bowl. Drizzle with burger sauce and serve.
breakfast prep - 2 days
1. Bacon
200 cals, 14p, 1c, 16f (per meal)
4 slice(s) (40g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
2. Simple sauteed spinach
150 cals, 5p, 4c, 11f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
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.
snack prep - 2 days
1. Cucumber goat cheese bites
120 cals, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
dinner prep - 1 days
1. Basic ground turkey
655 cals, 78p, 0c, 38f (per meal)
Recipe has been scaled from original by 0.88x. 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 mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Ham and cheese club lettuce wrap
400 cals, 31p, 3c, 29f (per meal)
4 oz (113g)
1 leaf outer (28g)
2 slice (3/4 oz ea) (42g)
1/2 tbsp (8g)
2 slice, medium (1/4" thick) (40g)
1 tbsp (15mL)
1
Spread the dijon and mayo on the inside of the lettuce leaf.
2
Place the ham, tomato, and cheese on the mayo/mustard.
3
Wrap up the leaf. Serve.