2300 calorie keto meal plan
In just a few clicks, generate your own 2300 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 (2275cals, 202g protein, 25g net carbs, 145g fat 16g fiber per day) cannot be customized.
Day 1
2300cals, 200g protein, 26g net carbs, 149g fat 12g fiber per day
2 1/2 serving(s) (761cal, 100p, 9c, 35f)
2 serving(s) (531cal, 48p, 8c, 33f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
Day 2
2275cals, 192g protein, 23g net carbs, 152g fat 12g fiber per day
2 1/2 serving(s) (761cal, 100p, 9c, 35f)
1 serving(s) (514cal, 40p, 5c, 37f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
Day 3
2300cals, 234g protein, 23g net carbs, 133g fat 18g fiber per day
10 2/3 oz (470cal, 74p, 0c, 19f)
3 1/2 cup(s) (301cal, 4p, 11c, 26f)
20 oz (707cal, 126p, 4c, 21f)
1 cup(s) (61cal, 1p, 3c, 5f)
Day 4
2250cals, 213g protein, 27g net carbs, 134g fat 22g fiber per day
10 2/3 oz (470cal, 74p, 0c, 19f)
3 1/2 cup(s) (301cal, 4p, 11c, 26f)
16 oz (724cal, 106p, 11c, 26f)
Day 5
2300cals, 202g protein, 19g net carbs, 150g fat 15g fiber per day
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 stick(s) (83cal, 7p, 2c, 6f)
10 oz (673cal, 59p, 1c, 48f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
4 pocket(s) (211cal, 22p, 2c, 12f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
3 burger(s) (563cal, 67p, 0c, 33f)
3 cup(s) (209cal, 8p, 6c, 14f)
Day 6
2250cals, 196g protein, 26g net carbs, 143g fat 17g fiber per day
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 serving(s) (397cal, 53p, 9c, 15f)
1/2 cup (366cal, 5p, 2c, 36f)
4 pocket(s) (211cal, 22p, 2c, 12f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
3 burger(s) (563cal, 67p, 0c, 33f)
3 cup(s) (209cal, 8p, 6c, 14f)
Day 7
2250cals, 177g protein, 28g net carbs, 151g fat 17g fiber per day
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 serving(s) (397cal, 53p, 9c, 15f)
1/2 cup (366cal, 5p, 2c, 36f)
4 pocket(s) (211cal, 22p, 2c, 12f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
Grocery List (41 items)
Poultry Products
Boneless skinless chicken breast, raw
5 1/2 lbs (2473g)
Ground turkey, raw
1 1/2 lbs (680g)
Fats and Oils
Salad dressing
1/2 cup (135mL)
Oil
1/4 lbs (111mL)
Olive oil
3 oz (96mL)
Marinade sauce
10 tbsp (151mL)
Vegetables and Vegetable Products
Fresh spinach
2 10oz package (540g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Tomatoes
1 medium whole (2-3/5" dia) (129g)
Cucumber
1 cucumber (8-1/4") (301g)
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Bell pepper
2 medium (238g)
Garlic
3/4 clove (2g)
Frozen broccoli
8 1/2 cup (774g)
Soups, Sauces, and Gravies
Pesto sauce
1/2 cup (115g)
Dairy and Egg Products
Eggs
23 large (1150g)
Cheese
1/3 lbs (155g)
Butter
7/8 stick (99g)
Low fat cottage cheese (1% milkfat)
1 cup (254g)
String cheese
3 stick (84g)
Fresh mozzarella cheese
1 1/2 oz (43g)
Other
Pork rinds
2 oz (57g)
Vinaigrette, store-bought, any flavor
3 tbsp (45mL)
Mixed greens
7 1/2 cup (225g)
Rotisserie chicken, cooked
6 oz (170g)
Frozen cauliflower
8 cup (907g)
Italian seasoning
3 dash (1g)
Legumes and Legume Products
Roasted peanuts
10 tbsp (91g)
Finfish and Shellfish Products
Sardines, canned in oil
2 can (184g)
Yellowfin tuna steaks, raw
1 1/3 lbs (604g)
Salmon
1 2/3 fillet/s (6 oz each) (283g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
4 oz (113g)
Pecans
1 cup, halves (99g)
Fruits and Fruit Juices
Lemon juice
2 fl oz (55mL)
Avocados
1 avocado(s) (201g)
Spices and Herbs
Taco seasoning mix
1 tbsp (9g)
Salt
3 g (3g)
Black pepper
1/8 oz (1g)
Dried dill weed
1 tsp (1g)
Fresh basil
1 1/2 tbsp, chopped (4g)
Sausages and Luncheon Meats
Ham cold cuts
12 slice (276g)
lunch prep - 2 days
1. Basic chicken & spinach salad
761cal, 100p, 9c, 35f (per meal)
30 oz (851g)
1/2 cup (113mL)
5 tsp (25mL)
10 cup(s) (300g)
Recipe has been scaled from original by 2.5x. 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.
breakfast prep - 2 days
1. Pesto scrambled eggs
396cal, 26p, 3c, 31f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
snack prep - 2 days
1. Pork rinds
149cal, 17p, 0c, 9f (per meal)
1 oz (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Simple sardine salad
531cal, 48p, 8c, 33f (per meal)
3 tbsp (45mL)
2 can (184g)
3 cup (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
dinner prep - 1 days
1. Rotisserie chicken & tomato salad
514cal, 40p, 5c, 37f (per meal)
1/2 large whole (3" dia) (91g)
1 tsp (5mL)
1 tbsp (15mL)
1/4 cucumber (8-1/4") (75g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
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.
breakfast prep - 2 days
1. Egg in an eggplant
361cal, 20p, 2c, 28f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
lunch prep - 2 days
1. Simple seared tuna steak
470cal, 74p, 0c, 20f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rub both sides of the steaks with olive oil.
2
Season both sides generously with salt, pepper, and any other preferred seasonings.
3
Place a skillet over high heat. Once the pan is hot, add the tuna steaks. Sear for about 1-2 minutes on each side for rare to medium-rare doneness. If you prefer your tuna more well-done, cook for an additional 1-2 minutes per side. Be careful not to overcook, as tuna can become dry.
4
Remove the tuna from the pan and let it rest for a minute or two.
5
Slice the tuna against the grain for serving.
2. Buttery cauliflower rice
301cal, 4p, 11c, 26f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare cauliflower rice according to package instructions.
2
While still hot, mix the butter in with the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
dinner prep - 1 days
1. Marinaded chicken breast
707cal, 126p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.25x. 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. Cauliflower rice
61cal, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
dinner prep - 1 days
1. Southwest chicken
724cal, 106p, 11c, 26f (per meal)
1 lbs (448g)
2 tbsp, shredded (14g)
1 tbsp (9g)
2 medium (238g)
2 tsp (10mL)
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top and serve.
lunch prep - 1 days
1. Baked pesto salmon
673cal, 59p, 1c, 48f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Simple sauteed spinach
149cal, 5p, 4c, 11f (per meal)
3/4 clove (2g)
6 cup(s) (180g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Simple plain turkey burger
563cal, 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. Olive oil drizzled broccoli
209cal, 8p, 6c, 14f (per meal)
Recipe has been scaled from original by 3x. 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. High protein scrambled eggs
297cal, 29p, 3c, 19f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
snack prep - 3 days
1. Ham, cheese, and spinach pockets
211cal, 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 - 2 days
1. Lemon & dill chicken salad
397cal, 53p, 9c, 15f (per meal)
3 tbsp (45mL)
1 1/2 tbsp (23mL)
16 oz (447g)
1 tsp (1g)
1 tbsp (15mL)
4 1/2 cup (135g)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to lightly cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Add shredded chicken to a bowl and add the oil, dill, lemon juice, and a pinch of salt. Mix until chicken is evenly coated.
4
Add the greens to bowl and top with chicken and cucumber. Drizzle dressing on top and serve.
5
Meal Prep Tip: Store shredded chicken mixture in fridge in an airtight container. Assemble the salad the day of for peak freshness.
dinner prep - 1 days
1. Caprese chicken
448cal, 49p, 3c, 26f (per meal)
2 1/4 cherry tomatoes (38g)
1 1/2 oz (43g)
3 dash (1g)
1 1/2 tbsp (24g)
1/4 tbsp (4mL)
1 1/2 tbsp, chopped (4g)
6 oz (168g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Buttered broccoli
334cal, 7p, 5c, 29f (per meal)
2 1/2 tbsp (36g)
1 1/4 dash (0g)
2 1/2 cup (228g)
1 1/4 dash (1g)
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.