2200 calorie keto meal plan
In just a few clicks, generate your own 2200 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 (2175cal, 184g protein, 21g net carbs, 145g fat, 14g fiber per day) cannot be customized.
Day 1
2200cal, 287g protein, 21g net carbs, 102g fat, 12g fiber
16 oz (565cal, 101p, 3c, 17f)
2 cup(s) (140cal, 5p, 4c, 9f)
1/2 oz (75cal, 9p, 0c, 5f)
1 square(s) (60cal, 1p, 4c, 4f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
20 oz (740cal, 127p, 3c, 24f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 2
2175cal, 225g protein, 20g net carbs, 126g fat, 13g fiber
1 serving(s) (304cal, 40p, 4c, 14f)
1/2 cup (366cal, 5p, 2c, 36f)
1/2 oz (75cal, 9p, 0c, 5f)
1 square(s) (60cal, 1p, 4c, 4f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
20 oz (740cal, 127p, 3c, 24f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 3
2150cal, 148g protein, 23g net carbs, 159g fat, 10g fiber
1 1/2 serving(s) (284cal, 20p, 3c, 21f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 1/2 serving(s) (785cal, 35p, 11c, 66f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
13 1/3 oz (625cal, 74p, 0c, 36f)
2/3 serving(s) (121cal, 3p, 3c, 10f)
Day 4
2175cal, 128g protein, 22g net carbs, 170g fat, 12g fiber
1 1/2 serving(s) (284cal, 20p, 3c, 21f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 1/2 serving(s) (785cal, 35p, 11c, 66f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
12 oz (700cal, 54p, 1c, 53f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 5
2175cal, 142g protein, 20g net carbs, 161g fat, 19g fiber
9 1/3 oz(s) (657cal, 54p, 1c, 49f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (805cal, 47p, 4c, 65f)
Day 6
2175cal, 178g protein, 18g net carbs, 146g fat, 18g fiber
9 1/3 oz(s) (657cal, 54p, 1c, 49f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
4 pocket(s) (211cal, 22p, 2c, 12f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 burger(s) (563cal, 67p, 0c, 33f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
Day 7
2200cal, 181g protein, 20g net carbs, 148g fat, 17g fiber
2 wrap(s) (798cal, 61p, 6c, 58f)
4 pocket(s) (211cal, 22p, 2c, 12f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 burger(s) (563cal, 67p, 0c, 33f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
Grocery List (37 items)
Dairy and Egg Products
String cheese
4 stick (112g)
Eggs
28 medium (1228g)
Parmesan cheese
1/4 cup (18g)
Cheese
2/3 lbs (310g)
Butter
1/4 cup (52g)
Sliced cheese
4 slice (3/4 oz ea) (84g)
Spices and Herbs
Black pepper
1 1/2 g (1g)
Salt
5 1/2 g (6g)
Lemon pepper
2 1/2 tbsp (17g)
Dijon mustard
1 tbsp (15g)
Vegetables and Vegetable Products
Frozen broccoli
8 1/2 cup (774g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (171g)
Fresh spinach
1 1/3 10oz package (383g)
Zucchini
3 2/3 medium (719g)
Kale leaves
1 1/2 cup, chopped (60g)
Garlic
3 1/3 clove(s) (10g)
Mushrooms
1/2 cup, chopped (35g)
Romaine lettuce
2 leaf outer (56g)
Fats and Oils
Olive oil
1/4 lbs (119mL)
Marinade sauce
1/2 cup (120mL)
Oil
3 oz (88mL)
Salad dressing
1 1/2 tbsp (23mL)
Mayonnaise
2 tbsp (30mL)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1738g)
Ground turkey, raw
2 1/3 lbs (1058g)
Other
Pork rinds
2 1/2 oz (71g)
French onion dip
6 tbsp (88g)
Chicken, drumsticks, with skin
3/4 lbs (340g)
Ground beef (20% fat)
1/2 lbs (227g)
Sweets
Chocolate, dark, 70-85%
2 square(s) (20g)
Nut and Seed Products
Almonds
1/3 lbs (151g)
Pecans
1/2 cup, halves (50g)
Almond butter
1 tbsp (16g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 tbsp (29mL)
Fruits and Fruit Juices
Raspberries
3 cup (369g)
Beef Products
Sirloin steak, raw
18 3/4 oz (529g)
Sausages and Luncheon Meats
Ham cold cuts
14 1/2 oz (411g)
breakfast prep - 2 days
1. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
8 large (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
1. Marinaded chicken breast
565 cals, 101p, 3c, 17f (per meal)
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. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
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. Lemon pepper chicken breast
740 cals, 127p, 3c, 24f (per meal)
2 1/2 tbsp (17g)
1 1/4 tbsp (19mL)
2 1/2 lbs (1120g)
Recipe has been scaled from original by 2.5x. 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. Roasted tomatoes
30 cals, 0p, 1c, 2f (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.
snack prep - 2 days
lunch prep - 1 days
1. Basic chicken & spinach salad
305 cals, 40p, 4c, 14f (per meal)
1 1/2 tbsp (23mL)
1 tsp (5mL)
6 oz (170g)
2 cup(s) (60g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Basic ground turkey
625 cals, 74p, 0c, 36f (per meal)
Recipe has been scaled from original by 0.83x. 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. Parmesan zucchini noodles
120 cals, 3p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.67x. 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 and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
lunch prep - 2 days
1. Cheesy zucchini noodles
785 cals, 35p, 11c, 66f (per meal)
3 medium (588g)
3 tbsp (45mL)
3 tbsp (15g)
2 1/4 cup, shredded (254g)
Recipe has been scaled from original by 3x. 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 zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the cheese and heat through until melted.
3
Remove from heat, top with parmesan, and serve.
breakfast prep - 2 days
1. Kale & eggs
285 cals, 20p, 3c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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 - 3 days
1. Pork rinds with french onion dip
135 cals, 10p, 2c, 10f (per meal)
dinner prep - 1 days
1. Buffalo drumsticks
700 cals, 54p, 1c, 53f (per meal)
2 tbsp (30mL)
1 tsp (6mL)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.38x. 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)
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
Drizzle with olive oil and season with salt and pepper to taste.
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. Raspberries
70 cals, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Steak Bites
655 cals, 54p, 1c, 49f (per meal)
3 1/2 tsp (17g)
3 1/2 tsp (17mL)
2 1/3 clove(s) (7g)
18 2/3 oz (529g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
1 tbsp (15mL)
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
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 1 days
1. Almond beef and spinach skillet
805 cals, 47p, 4c, 65f (per meal)
1/2 lbs (227g)
1/4 tbsp (4mL)
1/2 cup, chopped (35g)
1 1/2 oz (43g)
2 tbsp, slivered (14g)
1 tbsp (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil and mushrooms.
2
Cook for a few minutes until mushrooms are soft, then add in the slivered almonds and cook for another minute or so until toasted.
3
Add in the ground beef and cook fully until there is no more pink.
4
Add in the almond butter and spinach and cook a couple more minutes, stirring frequently, until spinach has melted and almond butter has fully incorporated with the meat.
5
Serve.
dinner prep - 2 days
1. Simple plain turkey burger
565 cals, 67p, 0c, 33f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. 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.
snack prep - 2 days
1. Ham, cheese, and spinach pockets
210 cals, 22p, 2c, 12f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Lay a slice of ham down flat.
2
Put a tbsp of cheese and about 5 leaves of spinach on one half of the slice.
3
Fold the other half over.
4
You can eat as is, or heat up a skillet and fry each side of the pocket for a minute or two until warmed and lightly browned.
lunch prep - 1 days
1. Ham and cheese club lettuce wrap
800 cals, 61p, 6c, 58f (per meal)
1/2 lbs (227g)
2 leaf outer (56g)
4 slice (3/4 oz ea) (84g)
1 tbsp (15g)
4 slice, medium (1/4" thick) (80g)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.