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 (2175cals, 182g protein, 23g net carbs, 144g fat 14g fiber per day) cannot be customized.
Day 1
2150cals, 219g protein, 22g net carbs, 128g fat 8g fiber per day
2 tomato(es) (259cal, 16p, 9c, 16f)
1 1/3 oz (153cal, 9p, 1c, 13f)
18 oz (714cal, 113p, 0c, 29f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 2
2200cals, 175g protein, 27g net carbs, 150g fat 13g fiber per day
2 tomato(es) (259cal, 16p, 9c, 16f)
1 1/3 oz (153cal, 9p, 1c, 13f)
9 1/3 oz (535cal, 64p, 3c, 30f)
2 cup(s) (267cal, 6p, 4c, 23f)
Day 3
2200cals, 145g protein, 22g net carbs, 167g fat 10g fiber per day
7 slice(s) (354cal, 25p, 1c, 28f)
3 1/2 serving(s) (795cal, 41p, 5c, 67f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
9 1/3 oz (535cal, 64p, 3c, 30f)
2 cup(s) (267cal, 6p, 4c, 23f)
Day 4
2150cals, 144g protein, 23g net carbs, 159g fat 15g fiber per day
7 slice(s) (354cal, 25p, 1c, 28f)
3 1/2 serving(s) (795cal, 41p, 5c, 67f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
2 wrap(s) (439cal, 54p, 3c, 21f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
Day 5
2150cals, 166g protein, 27g net carbs, 143g fat 22g fiber per day
7 slice(s) (354cal, 25p, 1c, 28f)
9 oz (383cal, 48p, 0c, 21f)
4 serving(s) (398cal, 14p, 9c, 29f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
2 wrap(s) (439cal, 54p, 3c, 21f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
Day 6
2175cals, 215g protein, 24g net carbs, 127g fat 19g fiber per day
9 oz (383cal, 48p, 0c, 21f)
4 serving(s) (398cal, 14p, 9c, 29f)
3 roll up(s) (324cal, 26p, 2c, 23f)
1/4 cucumber (15cal, 1p, 3c, 0f)
Day 7
2175cals, 213g protein, 17g net carbs, 134g fat 11g fiber per day
16 oz (676cal, 57p, 1c, 49f)
1 serving(s) (100cal, 4p, 2c, 7f)
3 roll up(s) (324cal, 26p, 2c, 23f)
1/4 cucumber (15cal, 1p, 3c, 0f)
Grocery List (39 items)
Other
Pork rinds
3/4 oz (21g)
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Mixed greens
7 cup (210g)
Spices and Herbs
Cajun seasoning
1 tsp (2g)
Black pepper
4 1/4 g (4g)
Salt
11 g (11g)
Dried dill weed
1/2 tbsp (2g)
Lemon pepper
2 1/3 tbsp (16g)
Soups, Sauces, and Gravies
Hot sauce
1 1/2 tbsp (23mL)
Pesto sauce
2 tbsp (32g)
Frank's red hot sauce
1/2 cup (120mL)
Vegetables and Vegetable Products
Frozen mixed veggies
1 cup (135g)
Tomatoes
6 2/3 medium whole (2-3/5" dia) (823g)
Frozen broccoli
6 cup (546g)
Cucumber
1 1/4 cucumber (8-1/4") (376g)
Romaine lettuce
4 leaf outer (112g)
Garlic
4 1/2 clove (14g)
Fresh spinach
36 cup(s) (1080g)
Dairy and Egg Products
Cheese
1/2 lbs (202g)
Eggs
4 large (200g)
Butter
4 tbsp (57g)
Parmesan cheese
1/3 cup (23g)
Goat cheese
10 oz (284g)
Heavy cream
1/3 cup (79mL)
Nut and Seed Products
Walnuts
1/3 cup, shelled (33g)
Roasted cashews
1/2 cup (69g)
Sunflower kernels
1/4 lbs (127g)
Pecans
1/2 cup, halves (50g)
Sausages and Luncheon Meats
Turkey pepperoni
60 slices (106g)
Ham cold cuts
6 slice (138g)
Fats and Oils
Oil
1 1/2 oz (48mL)
Caesar salad dressing
1/4 cup (69g)
Olive oil
4 oz (120mL)
Poultry Products
Boneless skinless chicken breast, raw
5 2/3 lbs (2532g)
Boneless skinless chicken thighs
18 oz (510g)
Chicken wings, with skin, raw
1 lbs (454g)
Pork Products
Bacon
28 slice(s) (280g)
Fruits and Fruit Juices
Avocados
2/3 avocado(s) (134g)
Strawberries
1/2 cup, sliced (83g)
lunch prep - 2 days
1. Low carb fried chicken
702cal, 60p, 1c, 51f (per meal)
3/4 oz (21g)
1 1/2 lbs (680g)
1 tsp (2g)
1 1/2 tbsp (23mL)
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
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. Mixed vegetables
49cal, 2p, 6c, 0f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Egg and pesto stuffed tomato
259cal, 16p, 9c, 16f (per meal)
1
Preheat oven to 400°F (200°C).
2
Slice tops of tomatoes off and spoon out insides to make bowls.
3
Place tomatoes in a baking dish.
4
Put pesto in the bottom of each tomato and then crack an egg into each.
5
Season with salt and pepper.
6
Bake for 20 minutes.
7
Serve.
snack prep - 2 days
1. Turkey pepperoni
129cal, 17p, 2c, 6f (per meal)
60 slices (106g)
Recipe has been scaled from original by 7.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Basic chicken breast
714cal, 113p, 0c, 29f (per meal)
Recipe has been scaled from original by 1.13x. 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. Roasted tomatoes
30cal, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. 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.
dinner prep - 2 days
1. Caesar chicken breasts
535cal, 64p, 3c, 30f (per meal)
1/4 cup (23g)
1/4 cup (69g)
18 2/3 oz (529g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Buttered broccoli
267cal, 6p, 4c, 23f (per meal)
Recipe has been scaled from original by 2x. 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
1. Cucumber goat cheese bites
118cal, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
breakfast prep - 3 days
1. Bacon
354cal, 25p, 1c, 28f (per meal)
7 slice(s) (70g)
Recipe has been scaled from original by 3.5x. 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.
lunch prep - 2 days
1. Bacon & goat cheese salad
795cal, 41p, 5c, 67f (per meal)
2 1/3 tbsp (28g)
7 slice(s) (70g)
2 1/3 tbsp (35mL)
1/2 lbs (198g)
7 cup (210g)
Recipe has been scaled from original by 7x. 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.
dinner prep - 2 days
1. Buffalo chicken lettuce wrap
439cal, 54p, 3c, 21f (per meal)
1/3 cup cherry tomatoes (50g)
1 lbs (454g)
2 tsp (10mL)
4 leaf outer (112g)
1/3 cup (80mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2/3 avocado(s) (134g)
Recipe has been scaled from original by 0.67x. 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. Basic chicken thighs
383cal, 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. Simple sauteed spinach
398cal, 14p, 9c, 29f (per meal)
4 clove (12g)
32 cup(s) (960g)
4 tbsp (60mL)
1 tsp (6g)
1 tsp, ground (2g)
Recipe has been scaled from original by 4x. 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.
breakfast prep - 2 days
1. Strawberries and cream
153cal, 1p, 3c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the strawberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
snack prep - 2 days
1. Cheesy ham roll ups
324cal, 26p, 2c, 23f (per meal)
Recipe has been scaled from original by 6x. 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.
2. Cucumber slices
15cal, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
691cal, 119p, 3c, 22f (per meal)
2 1/3 tbsp (16g)
3 1/2 tsp (17mL)
2 1/3 lbs (1045g)
Recipe has been scaled from original by 2.33x. 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. Broccoli
29cal, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Buffalo chicken wings
676cal, 57p, 1c, 49f (per meal)
2 2/3 tbsp (40mL)
1 lbs (454g)
2 dash, ground (1g)
2 dash (2g)
1/2 tbsp (8mL)
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
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
1/2 clove (2g)
4 cup(s) (120g)
1/2 tbsp (8mL)
1 dash (1g)
1 dash, ground (0g)
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.