2500 calorie keto meal plan
In just a few clicks, generate your own 2500 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 (2475cal, 192g protein, 27g net carbs, 170g fat, 18g fiber per day) cannot be customized.
Day 1
2525cal, 192g protein, 26g net carbs, 177g fat, 17g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
2/3 serving(s) (203cal, 2p, 5c, 19f)
3 patties (4oz each) (998cal, 69p, 1c, 80f)
6 crisps (261cal, 11p, 3c, 22f)
13 1/3 oz (529cal, 84p, 0c, 22f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
Day 2
2450cal, 240g protein, 26g net carbs, 148g fat, 13g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
2/3 serving(s) (203cal, 2p, 5c, 19f)
20 oz (789cal, 128p, 2c, 30f)
1 serving(s) (107cal, 3p, 4c, 8f)
6 crisps (261cal, 11p, 3c, 22f)
Day 3
2450cal, 159g protein, 32g net carbs, 179g fat, 17g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
2/3 serving(s) (203cal, 2p, 5c, 19f)
1 serving(s) (389cal, 37p, 6c, 23f)
2 serving(s) (435cal, 4p, 3c, 43f)
Day 4
2450cal, 174g protein, 26g net carbs, 178g fat, 13g fiber
1 serving(s) (280cal, 20p, 1c, 22f)
2 container(s) (156cal, 24p, 6c, 4f)
1 serving(s) (389cal, 37p, 6c, 23f)
2 serving(s) (435cal, 4p, 3c, 43f)
18 2/3 oz (788cal, 67p, 1c, 57f)
1 serving(s) (82cal, 3p, 4c, 5f)
Day 5
2450cal, 227g protein, 28g net carbs, 151g fat, 19g fiber
1 serving(s) (280cal, 20p, 1c, 22f)
2 container(s) (156cal, 24p, 6c, 4f)
4 wrap(s) (878cal, 107p, 6c, 42f)
3 wedge(s) (210cal, 11p, 7c, 15f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
1 1/2 thigh (678cal, 62p, 1c, 47f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
Day 6
2525cal, 214g protein, 26g net carbs, 163g fat, 22g fiber
4 eggs (396cal, 26p, 3c, 31f)
1 serving(s) (100cal, 4p, 2c, 7f)
4 wrap(s) (878cal, 107p, 6c, 42f)
3 wedge(s) (210cal, 11p, 7c, 15f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
1 1/2 thigh (678cal, 62p, 1c, 47f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
Day 7
2475cal, 136g protein, 24g net carbs, 193g fat, 24g fiber
4 eggs (396cal, 26p, 3c, 31f)
1 serving(s) (100cal, 4p, 2c, 7f)
9 ounce(s) (792cal, 45p, 2c, 66f)
1 cup(s) (64cal, 3p, 1c, 4f)
3 wedge(s) (210cal, 11p, 7c, 15f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
Grocery List (44 items)
Vegetables and Vegetable Products
Bell pepper
3 large (491g)
Onion
2/3 medium (2-1/2" dia) (78g)
Romaine lettuce
3/4 head (451g)
Frozen sugar snap peas
3 2/3 cup (528g)
Frozen green beans
4 2/3 cup (565g)
Tomatoes
1 1/6 medium whole (2-3/5" dia) (144g)
Garlic
2 clove (6g)
Fresh spinach
8 1/2 cup(s) (255g)
Dairy and Egg Products
Eggs
22 large (1100g)
Heavy cream
2/3 cup (161mL)
Cheese
3/4 cup, shredded (84g)
Butter
1/2 stick (57g)
Parmesan cheese
4 tsp (8g)
Mozzarella cheese, shredded
1/2 lbs (203g)
Blue cheese
1 1/2 oz (43g)
Pork Products
Bacon
10 slice(s) (100g)
Fats and Oils
Olive oil
2 oz (68mL)
Oil
2 oz (59mL)
Balsamic vinaigrette
5 tbsp (74mL)
Caesar salad dressing
2 3/4 tbsp (39g)
Fruits and Fruit Juices
Strawberries
1 cup, sliced (166g)
Avocados
2 avocado(s) (368g)
Lime juice
1 tsp (5mL)
Other
Ground beef (20% fat)
3/4 lbs (340g)
Guacamole, store-bought
6 tbsp (93g)
Italian seasoning
5 dash (2g)
Low-sugar greek yogurt, flavored
4 container(s) (600g)
Mixed greens
1 cup (30g)
Frozen riced cauliflower
1 cup, frozen (106g)
Spices and Herbs
Black pepper
1/3 oz (9g)
Salt
1/2 oz (12g)
Thyme, dried
1/4 tbsp, ground (1g)
Paprika
3 dash (1g)
Rosemary, dried
3 dash (0g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2074g)
Chicken thighs, with bone and skin, raw
2 1/2 lbs (1190g)
Chicken wings, with skin, raw
18 3/4 oz (530g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
1/3 lbs (156g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Pecans
1/2 cup, halves (50g)
Soups, Sauces, and Gravies
Frank's red hot sauce
13 3/4 tbsp (206mL)
Pesto sauce
6 1/4 tbsp (100g)
Finfish and Shellfish Products
Canned tuna
1 can (172g)
Beef Products
Ribeye, raw
1/2 lbs (255g)
breakfast prep - 3 days
1. Scrambled eggs with veggies and bacon
255 cals, 17p, 5c, 18f (per meal)
1/2 cup, chopped (75g)
2 large (100g)
2 tbsp, chopped (20g)
1 slice(s) (10g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper 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.
2. Strawberries and cream
205 cals, 2p, 5c, 19f (per meal)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 1 days
1. Bacon hamburger lettuce wrap
1000 cals, 69p, 1c, 80f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat and cook bacon until done.
2
Meanwhile, form the beef into patties and season all sides with salt/pepper to taste.
3
Remove cooked bacon and place the patties in the skillet. Cook on each side for about 4 minutes (or until internal temperature reaches about 160 F (70 C)).
4
When patties are done, place on romaine lettuce and top with bacon.
5
Serve.
dinner prep - 1 days
1. Basic chicken breast
530 cals, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.83x. 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. Olive oil drizzled sugar snap peas
285 cals, 10p, 14c, 17f (per meal)
1/4 tsp (0g)
1/4 tsp (1g)
2 1/3 cup (336g)
3 1/2 tsp (18mL)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
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. Cheesy crisps and guac
260 cals, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
dinner prep - 2 days
1. Baked chicken thighs
770 cals, 77p, 1c, 51f (per meal)
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
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Green beans
65 cals, 3p, 8c, 0f (per meal)
2 2/3 cup (323g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
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. 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.
lunch prep - 2 days
1. Chicken caesar salad
390 cals, 37p, 6c, 23f (per meal)
1/3 head (209g)
4 tsp (8g)
2 2/3 oz (76g)
1 dash (0g)
1 dash (0g)
2 2/3 tbsp (39g)
1 1/3 piece (227g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cut chicken into bite-sized pieces and cook to taste.
2
Wash and lay out lettuce leaves on paper towels and pat dry.
3
Cut lettuce into 1 inch strips and place in a large mixing bowl.
4
Add chicken and mozzarella cheese and toss.
5
Sprinkle Parmesan cheese and salt and pepper onto lettuce and toss again.
6
Add dressing to individual salad bowls when serving so they won't get soggy.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
2. 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.
breakfast prep - 2 days
1. Bacon omelet
280 cals, 20p, 1c, 22f (per meal)
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
2. Low-sugar Greek Yogurt
155 cals, 24p, 6c, 4f (per meal)
2 container(s) (300g)
dinner prep - 1 days
1. Buffalo chicken wings
790 cals, 67p, 1c, 57f (per meal)
3 tbsp (47mL)
18 2/3 oz (530g)
1/4 tsp, ground (1g)
1/4 tsp (2g)
1 3/4 tsp (9mL)
Recipe has been scaled from original by 0.58x. 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. Olive oil drizzled sugar snap peas
80 cals, 3p, 4c, 5f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2/3 cup (96g)
1 tsp (5mL)
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
Drizzle with olive oil and season with salt and pepper.
snack prep - 3 days
1. Roasted pepper wedges with cheese & pesto
210 cals, 11p, 7c, 15f (per meal)
3/4 tbsp (12g)
3/8 tsp (2mL)
1 1/2 oz (43g)
3/4 medium (89g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven or toaster oven to 400°F (200°C).
2
Slice the sides off the bell pepper to make wedges, 4 per pepper.
3
Rub wedges with oil and season with a sprinkle of salt and pepper. Place pepper wedges on a lined baking sheet and bake for 15 minutes.
4
Remove sheet from oven and add the cheese into the wedges. Bake another 7 minutes until cheese is bubbly.
5
Serve with pesto and enjoy.
lunch prep - 2 days
1. Buffalo chicken lettuce wrap
880 cals, 107p, 6c, 42f (per meal)
4 tsp (20mL)
8 leaf outer (224g)
2 lbs (907g)
2/3 cup (160mL)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
1 1/3 avocado(s) (268g)
2/3 cup cherry tomatoes (99g)
Recipe has been scaled from original by 1.33x. 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.
dinner prep - 2 days
1. Blue cheese stuffed chicken thighs
680 cals, 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. Buttered green beans
145 cals, 2p, 6c, 11f (per meal)
2 cup (242g)
1 1/2 dash (1g)
1 1/2 dash (0g)
2 tbsp (27g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 2 days
1. Pesto scrambled eggs
395 cals, 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. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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 - 1 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1/4 small (18g)
1 can (172g)
4 tbsp, chopped (45g)
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.
lunch prep - 1 days
1. Pepper steak
790 cals, 45p, 2c, 66f (per meal)
1/2 lbs (255g)
3 dash (2g)
1 tbsp (16g)
3 dash (0g)
3/4 tbsp, ground (5g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Coat both sides of steaks with pepper and rosemary.
2
Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
3
Remove steaks from skillet and sprinkle with salt. Serve.
2. Buttery spinach cauliflower mince
65 cals, 3p, 1c, 4f (per meal)
1 clove (3g)
1/2 cup(s) (15g)
1 cup, frozen (106g)
1 tsp (5g)
Recipe has been scaled from original by 0.33x. 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, garlic, butter, and some salt and pepper. Mix well until butter has melted.
4
Serve.