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 (2375cals, 242g protein, 21g net carbs, 141g fat 12g fiber per day) cannot be customized.
Day 1
2375cals, 291g protein, 20g net carbs, 119g fat 14g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 serving(s) (100cal, 4p, 2c, 7f)
20 oz (740cal, 127p, 3c, 24f)
1 tomato(es) (60cal, 1p, 2c, 5f)
18 oz (636cal, 113p, 3c, 19f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
Day 2
2375cals, 291g protein, 20g net carbs, 119g fat 14g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 serving(s) (100cal, 4p, 2c, 7f)
20 oz (740cal, 127p, 3c, 24f)
1 tomato(es) (60cal, 1p, 2c, 5f)
18 oz (636cal, 113p, 3c, 19f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
Day 3
2325cals, 183g protein, 21g net carbs, 160g fat 16g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 serving(s) (100cal, 4p, 2c, 7f)
8 oz (597cal, 65p, 5c, 35f)
2 1/2 cup(s) (178cal, 8p, 3c, 12f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
1 1/2 thigh (678cal, 62p, 1c, 47f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
Day 4
2400cals, 165g protein, 22g net carbs, 179g fat 8g fiber per day
1 sandwich(es) (442cal, 34p, 2c, 34f)
1 1/2 serving(s) (818cal, 50p, 11c, 62f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
1 1/2 thigh (678cal, 62p, 1c, 47f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
Day 5
2375cals, 221g protein, 20g net carbs, 155g fat 6g fiber per day
1 sandwich(es) (442cal, 34p, 2c, 34f)
1 1/2 serving(s) (818cal, 50p, 11c, 62f)
16 oz (705cal, 111p, 0c, 29f)
1 serving(s) (127cal, 1p, 5c, 10f)
Day 6
2350cals, 270g protein, 21g net carbs, 126g fat 14g fiber per day
7 slice(s) (354cal, 25p, 1c, 28f)
20 oz (789cal, 128p, 2c, 30f)
1 cup(s) (70cal, 3p, 2c, 5f)
14 oz (479cal, 80p, 0c, 18f)
3 1/2 serving(s) (375cal, 10p, 14c, 27f)
Day 7
2350cals, 270g protein, 21g net carbs, 126g fat 14g fiber per day
7 slice(s) (354cal, 25p, 1c, 28f)
20 oz (789cal, 128p, 2c, 30f)
1 cup(s) (70cal, 3p, 2c, 5f)
14 oz (479cal, 80p, 0c, 18f)
3 1/2 serving(s) (375cal, 10p, 14c, 27f)
Grocery List (34 items)
Vegetables and Vegetable Products
Fresh spinach
13 1/4 cup(s) (397g)
Garlic
4 1/2 clove(s) (13g)
Frozen broccoli
7 cup (637g)
Tomatoes
3 medium whole (2-3/5" dia) (382g)
Zucchini
4 medium (784g)
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Frozen sugar snap peas
4 2/3 cup (672g)
Fats and Oils
Olive oil
4 oz (123mL)
Oil
3 1/4 oz (99mL)
Marinade sauce
1 cup (271mL)
Balsamic vinaigrette
10 tbsp (151mL)
Spices and Herbs
Salt
1/4 oz (7g)
Black pepper
1/8 oz (2g)
Lemon pepper
2 1/2 tbsp (17g)
Paprika
3 dash (1g)
Thyme, dried
1/2 tsp, ground (1g)
Fresh basil
2 tbsp, chopped (5g)
Dairy and Egg Products
Eggs
28 large (1400g)
Cheese
13 oz (368g)
Blue cheese
1 1/2 oz (43g)
Fresh mozzarella cheese
2 oz (57g)
Parmesan cheese
3 tbsp (15g)
Butter
1/3 cup (63g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
1 oz (28g)
Mixed nuts
2/3 cup (89g)
Poultry Products
Boneless skinless chicken breast, raw
7 3/4 lbs (3486g)
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Pork Products
Bacon, raw
5 slice(s) (142g)
Bacon
26 slice(s) (260g)
Other
Frozen riced cauliflower
2 1/2 cup, frozen (265g)
Italian seasoning
3/8 container (.75 oz) (9g)
Soups, Sauces, and Gravies
Pesto sauce
2 tbsp (32g)
Finfish and Shellfish Products
Yellowfin tuna steaks, raw
1 lbs (453g)
Shrimp, raw
1 3/4 lbs (794g)
breakfast prep - 3 days
1. Basic scrambled eggs
318cal, 25p, 1c, 24f (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. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
12 cup(s) (360g)
1 1/2 tbsp (23mL)
3 dash (2g)
3 dash, ground (1g)
1 1/2 clove (5g)
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.
snack prep - 2 days
dinner prep - 2 days
1. Marinaded chicken breast
636cal, 113p, 3c, 19f (per meal)
Recipe has been scaled from original by 2.25x. 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. Olive oil drizzled broccoli
175cal, 7p, 5c, 11f (per meal)
Recipe has been scaled from original by 2.5x. 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.
lunch prep - 2 days
1. Lemon pepper chicken breast
740cal, 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
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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. Blue cheese stuffed chicken thighs
678cal, 62p, 1c, 47f (per meal)
3 dash (1g)
1 tsp (6mL)
1/2 tsp, ground (1g)
1 1/2 oz (43g)
3 thigh (6 oz ea) (510g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Bacon zucchini noodles
163cal, 11p, 2c, 12f (per meal)
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.
snack prep - 2 days
lunch prep - 1 days
1. Caprese chicken
597cal, 65p, 5c, 35f (per meal)
4 dash (2g)
2 tbsp (32g)
1 tsp (5mL)
3 cherry tomatoes (51g)
2 tbsp, chopped (5g)
2 oz (57g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. 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. Spinach cauliflower mince
178cal, 8p, 3c, 12f (per meal)
2 1/2 tsp (13mL)
2 1/2 cup, frozen (265g)
1 1/4 cup(s) (38g)
2 1/2 clove(s) (8g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
breakfast prep - 2 days
1. Bacon & egg sandwich
442cal, 34p, 2c, 34f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C).
2
Take the strips of bacon and cut in half lengthwise so that you effectively double the number of strips (12 for each sandwich).
3
For each side of a 'bun', use 6 strips, with 3 going vertically, and 3 going horizontally. Intertwine the pieces to make a weave.
4
When both sides of the 'bun' are created, place them on a baking sheet and cook in oven for 20-30 minutes, flipping half way through.
5
Cook eggs according to your preference.
6
Remove bacon from oven, and once it has cooled a bit, put the eggs in between the 'buns' to form the sandwich.
7
Serve.
lunch prep - 2 days
1. Cheesy zucchini noodles w/ bacon
818cal, 50p, 11c, 62f (per meal)
3 slice(s) (85g)
3 medium (588g)
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
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 cheese and bacon bits and heat through until the cheese is melted.
4
Remove from heat, top with parmesan, and serve.
snack prep - 3 days
1. Boiled eggs
277cal, 25p, 1c, 19f (per meal)
12 large (600g)
Recipe has been scaled from original by 6x. 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. Celery sticks
13cal, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 1 days
1. Simple seared tuna steak
705cal, 111p, 0c, 29f (per meal)
Recipe has been scaled from original by 0.5x. 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. Sauteed garlic & herb tomatoes
127cal, 1p, 5c, 10f (per meal)
2 dash (2g)
1/4 tbsp (3g)
1/2 pint, cherry tomatoes (149g)
1/2 clove(s) (2g)
3/4 tbsp (11mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 2 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.
dinner prep - 2 days
1. Basic shrimp
479cal, 80p, 0c, 18f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add the shrimp and cook for 2-3 minutes on each side until they turn pink and opaque. Season with salt, pepper or seasoning blend of choice.
2. Buttered sugar snap peas
375cal, 10p, 14c, 27f (per meal)
4 2/3 cup (672g)
1/3 cup (63g)
1/2 tsp (1g)
1/2 tsp (0g)
Recipe has been scaled from original by 3.5x. 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.
lunch prep - 2 days
1. Balsamic chicken breast
789cal, 128p, 2c, 30f (per meal)
1 1/4 tsp (5g)
5 tsp (25mL)
10 tbsp (150mL)
2 1/2 lbs (1134g)
Recipe has been scaled from original by 2.5x. 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. Olive oil drizzled broccoli
70cal, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.