2400 calorie keto meal plan
In just a few clicks, generate your own 2400 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 (2400cal, 187g protein, 24g net carbs, 167g fat, 16g fiber per day) cannot be customized.
Day 1
2450cal, 307g protein, 22g net carbs, 121g fat, 9g fiber
1 serving(s) (471cal, 60p, 1c, 25f)
12 oz (473cal, 77p, 1c, 18f)
1 1/4 serving(s) (407cal, 28p, 6c, 29f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 container(s) (156cal, 24p, 6c, 4f)
16 oz (635cal, 101p, 0c, 26f)
2 serving(s) (163cal, 5p, 8c, 10f)
Day 2
2375cal, 278g protein, 18g net carbs, 130g fat, 6g fiber
1 serving(s) (471cal, 60p, 1c, 25f)
12 oz (473cal, 77p, 1c, 18f)
1 1/4 serving(s) (407cal, 28p, 6c, 29f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 container(s) (156cal, 24p, 6c, 4f)
13 1/3 oz (625cal, 74p, 0c, 36f)
1 serving(s) (107cal, 3p, 4c, 8f)
Day 3
2450cal, 130g protein, 27g net carbs, 192g fat, 24g fiber
1/4 cup(s) (175cal, 4p, 2c, 16f)
3 square(s) (180cal, 2p, 11c, 13f)
2 serving(s) (435cal, 4p, 3c, 43f)
3 egg(s) (386cal, 21p, 3c, 29f)
12 oz (858cal, 77p, 6c, 59f)
Day 4
2450cal, 130g protein, 27g net carbs, 192g fat, 24g fiber
1/4 cup(s) (175cal, 4p, 2c, 16f)
3 square(s) (180cal, 2p, 11c, 13f)
2 serving(s) (435cal, 4p, 3c, 43f)
3 egg(s) (386cal, 21p, 3c, 29f)
12 oz (858cal, 77p, 6c, 59f)
Day 5
2425cal, 202g protein, 26g net carbs, 161g fat, 13g fiber
2 slices (276cal, 9p, 2c, 23f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 serving(s) (222cal, 2p, 5c, 20f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
21 1/3 oz (754cal, 134p, 4c, 22f)
1/2 serving(s) (64cal, 1p, 3c, 5f)
Day 6
2350cal, 132g protein, 23g net carbs, 185g fat, 17g fiber
2 slices (276cal, 9p, 2c, 23f)
2 egg(s) (159cal, 13p, 1c, 12f)
2/3 lbs (465cal, 41p, 3c, 32f)
1 3/4 serving(s) (318cal, 7p, 8c, 27f)
1 1/2 serving(s) (222cal, 2p, 5c, 20f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
10 oz (642cal, 58p, 0c, 46f)
1 serving(s) (163cal, 3p, 4c, 14f)
Day 7
2350cal, 132g protein, 23g net carbs, 185g fat, 17g fiber
2 slices (276cal, 9p, 2c, 23f)
2 egg(s) (159cal, 13p, 1c, 12f)
2/3 lbs (465cal, 41p, 3c, 32f)
1 3/4 serving(s) (318cal, 7p, 8c, 27f)
1 1/2 serving(s) (222cal, 2p, 5c, 20f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
10 oz (642cal, 58p, 0c, 46f)
1 serving(s) (163cal, 3p, 4c, 14f)
Grocery List (36 items)
Beef Products
Ground beef (93% lean)
1 lbs (454g)
Dairy and Egg Products
Eggs
24 large (1200g)
Butter
1/8 stick (14g)
Parmesan cheese
1 1/4 oz (34g)
Vegetables and Vegetable Products
Zucchini
8 medium (1568g)
Frozen sugar snap peas
2 cup (288g)
Fresh cilantro
2 tbsp, chopped (6g)
Raw celery
13 1/2 stalk, medium (7-1/2" - 8" long) (540g)
Tomatoes
1 1/3 medium whole (2-3/5" dia) (166g)
Garlic
4 clove(s) (12g)
Pork Products
Bacon, raw
5 slice(s) (142g)
Bacon
10 slice(s) (100g)
Other
Italian seasoning
1/6 container (.75 oz) (4g)
Low-sugar greek yogurt, flavored
4 container(s) (600g)
Roasted red peppers
2 pepper(s) (140g)
Italian pork sausage, raw
3 link (323g)
Fats and Oils
Oil
2 2/3 oz (80mL)
Balsamic vinaigrette
6 tbsp (91mL)
Olive oil
3 oz (98mL)
Ranch dressing
1/2 cup (135mL)
Marinade sauce
2/3 cup (161mL)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1726g)
Ground turkey, raw
13 1/3 oz (378g)
Boneless chicken thighs, with skin
1 1/2 lbs (681g)
Chicken wings, with skin, raw
1 1/3 lbs (606g)
Spices and Herbs
Black pepper
1/4 g (0g)
Salt
1 1/2 g (1g)
Paprika
1 tsp (2g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
1/3 lbs (156g)
Walnuts
1/2 cup, shelled (50g)
Fruits and Fruit Juices
Avocados
3 1/2 avocado(s) (704g)
Lemon juice
1 tsp (5mL)
Lime juice
2 tsp (10mL)
Baked Products
Baking powder
2 tsp (10g)
Finfish and Shellfish Products
Salmon
1 1/4 lbs (567g)
breakfast prep - 2 days
1. Paleo beef & egg bowl
470 cals, 60p, 1c, 25f (per meal)
1
Heat a non-stick skillet over medium heat. Add the ground beef and break apart. Season with some salt and pepper. Cook, stirring occasionally, until beef is fully cooked and no longer pink. Transfer beef to a plate and set aside.
2
Crack the egg into the skillet and cook until the whites are firm.
3
Add beef to a bowl and top the egg. Season with more salt/pepper and serve.
lunch prep - 2 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. 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. Bacon zucchini noodles
405 cals, 28p, 6c, 29f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Cook the bacon in a skillet over medium heat.
3
Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.
4
Remove from heat and serve.
dinner prep - 1 days
1. Basic chicken breast
635 cals, 101p, 0c, 26f (per meal)
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. Olive oil drizzled sugar snap peas
165 cals, 5p, 8c, 10f (per meal)
1 dash (0g)
1 dash (0g)
1 1/3 cup (192g)
2 tsp (10mL)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
snack prep - 2 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
2. Low-sugar Greek Yogurt
155 cals, 24p, 6c, 4f (per meal)
2 container(s) (300g)
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. Buttered sugar snap peas
105 cals, 3p, 4c, 8f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2 tsp (9g)
2/3 cup (96g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Roasted pepper stuffed chicken
860 cals, 77p, 6c, 59f (per meal)
1 tbsp (15mL)
1 tsp (2g)
1 1/2 lbs (681g)
2 pepper(s) (140g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
lunch prep - 2 days
breakfast prep - 2 days
1. Bacon & egg cups
240 cals, 20p, 1c, 18f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cook bacon on a sheet pan for about 10 minutes until it is mostly cooked but still flexible. Set aside on paper towels.
3
Grease muffin tin and place one slice of bacon in each hole, wrapping it around the sides. Crack an egg into each hole.
4
Cook for 12-15 minutes until eggs are cooked. Remove from tin and let cool slightly. Serve.
5
Meal prep note: store extra in airtight container in fridge or individually wrap and freeze. Reheat in microwave.
2. Avocado
175 cals, 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.
snack prep - 2 days
1. Avocado deviled eggs
385 cals, 21p, 3c, 29f (per meal)
2 tbsp, chopped (6g)
2 tsp (10mL)
1 avocado(s) (201g)
6 large (300g)
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
breakfast prep - 3 days
1. Bacon avocado "toast"
275 cals, 9p, 2c, 23f (per meal)
2. Basic fried eggs
160 cals, 13p, 1c, 12f (per meal)
snack prep - 3 days
1. Keto celery and ranch
225 cals, 2p, 5c, 20f (per meal)
1/2 cup (135mL)
13 1/2 stalk, medium (7-1/2" - 8" long) (540g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with a keto-friendly ranch to dip into.
lunch prep - 1 days
1. Italian sausage
770 cals, 42p, 9c, 63f (per meal)
3 link (323g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (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.
dinner prep - 1 days
1. Marinaded chicken breast
755 cals, 134p, 4c, 22f (per meal)
Recipe has been scaled from original by 1.33x. 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. 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.
lunch prep - 2 days
1. Garlic parmesan wings
465 cals, 41p, 3c, 32f (per meal)
2 2/3 tbsp (17g)
1 tsp (5g)
2 2/3 clove(s) (8g)
2 tsp (10g)
1 1/3 lbs (606g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
2
FAST VERSION
3
Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
4
Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
5
Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
6
Serve.
7
CRISPY SKIN VERSION
8
Preheat oven to 250 F (120 C).
9
Pat wings dry with paper towels.
10
Put wings and baking powder in a plastic bag and shake to coat.
11
Place wings on a lightly greased baking sheet and bake for 30 minutes.
12
When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
13
When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
14
Serve.
2. Parmesan zucchini noodles
320 cals, 7p, 8c, 27f (per meal)
Recipe has been scaled from original by 3.5x. 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.
dinner prep - 2 days
1. Simple salmon
640 cals, 58p, 0c, 46f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Garlic zucchini noodles
165 cals, 3p, 4c, 14f (per meal)
Recipe has been scaled from original by 2x. 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 garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.