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 (2275cal, 192g protein, 22g net carbs, 153g fat, 13g fiber per day) cannot be customized.
Day 1
2300cal, 244g protein, 21g net carbs, 133g fat, 10g fiber
2 1/2 chop(s) (863cal, 100p, 5c, 50f)
1 serving(s) (305cal, 3p, 7c, 29f)
18 2/3 oz (740cal, 118p, 0c, 30f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 2
2275cal, 237g protein, 18g net carbs, 134g fat, 13g fiber
16 oz (750cal, 89p, 0c, 44f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (305cal, 3p, 7c, 29f)
18 2/3 oz (740cal, 118p, 0c, 30f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 3
2300cal, 180g protein, 24g net carbs, 161g fat, 6g fiber
4 serving(s) (243cal, 26p, 2c, 14f)
1 serving(s) (100cal, 4p, 2c, 7f)
16 oz (820cal, 79p, 0c, 56f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
1 serving(s) (305cal, 3p, 7c, 29f)
4 link (508cal, 56p, 8c, 28f)
2/3 serving(s) (289cal, 12p, 4c, 24f)
Day 4
2250cal, 238g protein, 23g net carbs, 130g fat, 8g fiber
4 serving(s) (243cal, 26p, 2c, 14f)
1 serving(s) (100cal, 4p, 2c, 7f)
20 oz (789cal, 128p, 2c, 30f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
1 taco(s) (175cal, 8p, 2c, 14f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
4 link (508cal, 56p, 8c, 28f)
2/3 serving(s) (289cal, 12p, 4c, 24f)
Day 5
2325cal, 161g protein, 22g net carbs, 172g fat, 11g fiber
4 serving(s) (243cal, 26p, 2c, 14f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (514cal, 40p, 5c, 37f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
1 taco(s) (175cal, 8p, 2c, 14f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
Day 6
2300cal, 143g protein, 27g net carbs, 170g fat, 20g fiber
1 wrap(s) (190cal, 18p, 1c, 13f)
1 slice(s) (164cal, 4p, 1c, 15f)
1 serving(s) (514cal, 40p, 5c, 37f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
4 egg(s) (277cal, 25p, 1c, 19f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1/2 cup (366cal, 5p, 2c, 36f)
Day 7
2250cal, 141g protein, 18g net carbs, 171g fat, 20g fiber
1 wrap(s) (190cal, 18p, 1c, 13f)
1 slice(s) (164cal, 4p, 1c, 15f)
1 1/2 serving(s) (805cal, 47p, 4c, 65f)
4 egg(s) (277cal, 25p, 1c, 19f)
1 serving(s) (436cal, 41p, 6c, 24f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1/2 cup (366cal, 5p, 2c, 36f)
Grocery List (45 items)
Fats and Oils
Oil
1/3 lbs (170mL)
Olive oil
1/4 cup (66mL)
Balsamic vinaigrette
5 tbsp (74mL)
Dairy and Egg Products
Eggs
22 medium (977g)
Heavy cream
1 cup (266mL)
Butter
2 tbsp (30g)
Egg whites
3 cup (729g)
Cheddar cheese
1/2 cup, shredded (57g)
Cheese
2 tbsp, shredded (14g)
Fruits and Fruit Juices
Raspberries
2 cup (246g)
Strawberries
1 1/2 cup, sliced (249g)
Lemon juice
2 tsp (10mL)
Avocados
1 avocado(s) (201g)
Lime juice
2 tsp (10mL)
Other
Ranch dressing mix
1/3 packet (1 oz) (9g)
Italian seasoning
1/6 container (.75 oz) (4g)
Guacamole, store-bought
4 tbsp (62g)
Rotisserie chicken, cooked
3/4 lbs (340g)
Almond flour
1/6 cup(s) (18g)
Mixed greens
2 cup (60g)
Ground beef (20% fat)
1/2 lbs (227g)
Pork Products
Pork loin chops, boneless, raw
2 1/2 chop (463g)
Bacon, raw
2 slice(s) (57g)
Pork shoulder
1 lbs (453g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1612g)
Ground turkey, raw
1 lbs (454g)
Vegetables and Vegetable Products
Tomatoes
4 1/3 medium whole (2-3/5" dia) (529g)
Garlic
4 1/2 clove(s) (13g)
Fresh spinach
2 10oz package (523g)
Cauliflower
1 1/3 cup chopped (143g)
Cucumber
1 cucumber (8-1/4") (301g)
Onion
1/2 small (35g)
Mushrooms
1/2 cup, chopped (35g)
Spices and Herbs
Black pepper
1/8 oz (2g)
Salt
1/4 oz (8g)
Sausages and Luncheon Meats
Chicken sausage, cooked
8 link (672g)
Ham cold cuts
2 slice (46g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Mixed nuts
3/4 cup (101g)
Almond butter
1 1/2 tbsp (24g)
Pecans
1 cup, halves (99g)
Almonds
2 tbsp, slivered (14g)
Beef Products
Sirloin steak, raw
3/4 lbs (340g)
Baked Products
Baking powder
2 dash (1g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
breakfast prep - 2 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)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Ranch pork chops
865 cals, 100p, 5c, 50f (per meal)
1/3 packet (1 oz) (9g)
1 1/4 tbsp (19mL)
2 1/2 chop (463g)
Recipe has been scaled from original by 0.63x. 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!
dinner 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. 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 - 3 days
1. Strawberries and cream
305 cals, 3p, 7c, 29f (per meal)
1
Place the strawberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
lunch prep - 1 days
1. Basic ground turkey
750 cals, 89p, 0c, 44f (per meal)
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 sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
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.
dinner prep - 2 days
1. Chicken sausage
510 cals, 56p, 8c, 28f (per meal)
8 link (672g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Bacon cauliflower mashed 'potatoes'
290 cals, 12p, 4c, 24f (per meal)
2 slice(s) (57g)
2/3 clove (2g)
1 1/3 dash, ground (0g)
1 3/4 tbsp (27mL)
4 tsp (19g)
1/3 tsp (2g)
1 1/3 cup chopped (143g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients except bacon in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
Meanwhile cook the bacon in a skillet, chop it up, and set the grease aside.
4
Once the cauliflower mixture is soft, pour the bacon grease and chopped up bacon over it, and mash and mix with a fork.
5
Serve.
lunch prep - 1 days
1. Slow cooker carnitas
820 cals, 79p, 0c, 56f (per meal)
1 lbs (453g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season pork shoulder with some salt and pepper.
2
Place pork in a slower cooker, cover, and cook on low for 6-8 hours. Time may vary, so be sure to check throughout. Pork should easily shred when done.
3
Take two forks and shred the pork. Serve.
2. Roasted tomatoes
30 cals, 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.
breakfast prep - 3 days
1. Scrambled egg whites
245 cals, 26p, 2c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (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.
lunch prep - 1 days
1. Balsamic chicken breast
790 cals, 128p, 2c, 30f (per meal)
5 dash (2g)
2 1/2 tsp (13mL)
5 tbsp (75mL)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. 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. Sauteed garlic & herb tomatoes
65 cals, 1p, 3c, 5f (per meal)
1/4 dash, ground (0g)
1 tsp (6mL)
1/4 clove(s) (1g)
1/4 pint, cherry tomatoes (75g)
3 dash (1g)
1 dash (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
snack prep - 2 days
1. Cheese and guac tacos
175 cals, 8p, 2c, 14f (per meal)
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.
lunch prep - 2 days
1. Rotisserie chicken & tomato salad
515 cals, 40p, 5c, 37f (per meal)
2 tsp (10mL)
2 tbsp (30mL)
1/2 cucumber (8-1/4") (151g)
1 large whole (3" dia) (182g)
3/4 lbs (340g)
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.
dinner prep - 1 days
1. Steak Bites
845 cals, 69p, 2c, 62f (per meal)
3/4 tbsp (11g)
3/4 tbsp (11mL)
1 1/2 clove(s) (5g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. 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. Roasted tomatoes
30 cals, 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.
breakfast prep - 2 days
1. Egg wrap with ham and cheese
190 cals, 18p, 1c, 13f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Crack eggs and separate out whites and yolks in separate bowls.
2
Lightly mix the egg whites with a fork and pour them into a small, greased, non-stick skillet over low heat, making sure mixture lays evenly in the bottom in the shape of a circle.
3
While egg white is cooking, mix in the ham, cheese, and salt/pepper to taste to the egg yolk bowl. Mix well.
4
Once egg white has firmed a bit, flip it over and finish cooking the other side.
5
Remove egg white wrap and pour in egg yolk mixture to the skillet. Cook until done.
6
While egg white wrap is still warm, use it as a tortilla and add in the egg-yolk mixture.
7
Wrap up and serve.
8
To store: you can make these in bulk by wrapping them up in plastic and storing in the fridge. Reheat gently in microwave when ready to eat.
2. Low carb bread with almond butter
165 cals, 4p, 2c, 15f (per meal)
1/2 tbsp (8g)
1/2 large (25g)
1 1/3 dash (1g)
2 dash (1g)
1 tbsp (15mL)
1/6 cup(s) (18g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a greased, microwave-safe mug, mix the almond flour, oil, baking powder, salt, and egg until fully combined.
2
Microwave for 90 seconds.
3
Remove bread from mug, slice, and serve with almond butter.
4
For leftovers: immediately wrap any leftovers in plastic wrap or parchment paper. Store on the counter or in your fridge/freezer. Reheat by toasting or microwaving.
dinner prep - 2 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 cup (60g)
1/2 small (35g)
2 can (344g)
1/2 cup, chopped (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
3. Cucumber slices
15 cals, 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.
snack 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. 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.