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 (2475cals, 201g protein, 23g net carbs, 169g fat 12g fiber per day) cannot be customized.
Day 1
2500cals, 171g protein, 21g net carbs, 185g fat 14g fiber per day
13 1/3 oz (529cal, 84p, 0c, 22f)
2 serving(s) (326cal, 5p, 9c, 28f)
3 serving(s) (681cal, 35p, 5c, 57f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
Day 2
2450cals, 168g protein, 16g net carbs, 187g fat 10g fiber per day
1 1/2 thigh (678cal, 62p, 1c, 47f)
2 serving(s) (214cal, 6p, 8c, 15f)
13 1/3 oz (778cal, 60p, 1c, 59f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 3
2500cals, 179g protein, 17g net carbs, 188g fat 9g fiber per day
1 1/2 thigh (678cal, 62p, 1c, 47f)
2 serving(s) (214cal, 6p, 8c, 15f)
13 1/3 oz (778cal, 60p, 1c, 59f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 4
2475cals, 243g protein, 30g net carbs, 147g fat 13g fiber per day
12 oz (445cal, 61p, 0c, 23f)
2 serving(s) (326cal, 5p, 9c, 28f)
1 serving(s) (82cal, 3p, 4c, 5f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 container(s) (156cal, 24p, 6c, 4f)
14 oz (518cal, 89p, 2c, 16f)
1 serving(s) (325cal, 22p, 5c, 23f)
Day 5
2450cals, 215g protein, 26g net carbs, 159g fat 17g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
8 oz(s) (563cal, 46p, 1c, 42f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 container(s) (156cal, 24p, 6c, 4f)
14 oz (518cal, 89p, 2c, 16f)
1 serving(s) (325cal, 22p, 5c, 23f)
Day 6
2450cals, 217g protein, 25g net carbs, 159g fat 12g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
4 burger(s) (750cal, 89p, 0c, 44f)
2 serving(s) (82cal, 5p, 8c, 1f)
3 roll up(s) (324cal, 26p, 2c, 23f)
2 celery stalk (13cal, 1p, 1c, 0f)
12 oz (510cal, 65p, 0c, 28f)
4 cup(s) (344cal, 4p, 12c, 29f)
Day 7
2450cals, 217g protein, 25g net carbs, 159g fat 12g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
4 burger(s) (750cal, 89p, 0c, 44f)
2 serving(s) (82cal, 5p, 8c, 1f)
3 roll up(s) (324cal, 26p, 2c, 23f)
2 celery stalk (13cal, 1p, 1c, 0f)
12 oz (510cal, 65p, 0c, 28f)
4 cup(s) (344cal, 4p, 12c, 29f)
Grocery List (40 items)
Vegetables and Vegetable Products
Zucchini
6 medium (1176g)
Garlic
3 clove(s) (9g)
Tomatoes
2 medium whole (2-3/5" dia) (259g)
Frozen sugar snap peas
6 cup (864g)
Onion
1 1/4 tbsp minced (19g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Fats and Oils
Olive oil
4 oz (126mL)
Oil
3 oz (91mL)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1157g)
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Ground turkey, raw
2 lbs (907g)
Boneless skinless chicken thighs
1 1/2 lbs (680g)
Pork Products
Bacon
21 slice(s) (210g)
Bacon, raw
4 slice(s) (113g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (40g)
Macadamia nuts, shelled, roasted
3 oz (85g)
Almonds
4 tbsp, whole (36g)
Walnuts
1/2 cup, shelled (50g)
Dairy and Egg Products
Cheese
2/3 lbs (296g)
Goat cheese
3 oz (85g)
Butter
1 stick (115g)
Blue cheese
1 1/2 oz (43g)
Eggs
18 large (900g)
String cheese
2 stick (56g)
Other
Mixed greens
3 cup (90g)
Chicken, drumsticks, with skin
1 2/3 lbs (756g)
Low-sugar greek yogurt, flavored
4 container(s) (600g)
Frozen cauliflower
8 cup (907g)
Spices and Herbs
Black pepper
2 g (2g)
Salt
5 1/2 g (5g)
Paprika
3 dash (1g)
Thyme, dried
1/2 tsp, ground (1g)
Lemon pepper
1 3/4 tbsp (12g)
Garlic powder
1/3 tsp (1g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (67mL)
Finfish and Shellfish Products
Cod, raw
3/4 lbs (340g)
Beef Products
Sirloin steak, raw
1/2 lbs (227g)
Fruits and Fruit Juices
Avocados
5/8 avocado(s) (126g)
Lime juice
1 1/4 tbsp (19mL)
Sausages and Luncheon Meats
Ham cold cuts
6 slice (138g)
lunch prep - 1 days
1. Basic chicken breast
529cal, 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. Garlic zucchini noodles
326cal, 5p, 9c, 28f (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.
breakfast prep - 2 days
1. Bacon
303cal, 21p, 1c, 24f (per meal)
6 slice(s) (60g)
Recipe has been scaled from original by 3x. 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.
snack prep - 3 days
dinner prep - 1 days
1. Bacon & goat cheese salad
681cal, 35p, 5c, 57f (per meal)
1 tbsp (12g)
3 slice(s) (30g)
1 tbsp (15mL)
3 oz (85g)
3 cup (90g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package. Set aside.
2
Meanwhile toss together greens, sunflower kernels, goat cheese, and olive oil.
3
When bacon has cooled, crumble it on top of the greens and serve.
dinner prep - 2 days
1. Buffalo drumsticks
778cal, 60p, 1c, 59f (per meal)
1 2/3 lbs (756g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
2 1/2 tsp (13mL)
1/4 cup (67mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
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.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
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.
lunch 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. Buttered sugar snap peas
214cal, 6p, 8c, 15f (per meal)
2 2/3 cup (384g)
2 2/3 tbsp (36g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 2 days
1. Bacon & egg cups
360cal, 29p, 2c, 26f (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
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.
lunch prep - 1 days
1. Simple roasted cod
445cal, 61p, 0c, 23f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Olive oil drizzled sugar snap peas
82cal, 3p, 4c, 5f (per meal)
1 tsp (5mL)
2/3 cup (96g)
1/2 dash (0g)
1/2 dash (0g)
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.
3. Garlic zucchini noodles
326cal, 5p, 9c, 28f (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.
snack prep - 2 days
2. Low-sugar Greek Yogurt
156cal, 24p, 6c, 4f (per meal)
2 container(s) (300g)
dinner prep - 2 days
1. Lemon pepper chicken breast
518cal, 89p, 2c, 17f (per meal)
1 3/4 tbsp (12g)
2 1/2 tsp (13mL)
1 3/4 lbs (784g)
Recipe has been scaled from original by 1.75x. 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. Bacon zucchini noodles
325cal, 22p, 5c, 23f (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
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.
lunch prep - 1 days
1. Steak Bites
563cal, 46p, 1c, 42f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (7g)
1 clove(s) (3g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. 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. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
5/8 medium whole (2-3/5" dia) (77g)
5/8 avocado(s) (126g)
1 1/4 tbsp (19mL)
1 1/4 tbsp minced (19g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
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.
lunch prep - 2 days
1. Simple plain turkey burger
750cal, 89p, 0c, 44f (per meal)
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. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Cheesy ham roll ups
324cal, 26p, 2c, 23f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Lay slice of ham flat and sprinkle cheese evenly over the surface.
2
Roll up the ham.
3
Microwave for 30 seconds until warm and cheese has begun to melt.
4
Serve.
5
Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. When ready to eat, remove from plastic and cook in microwave.
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.
dinner prep - 2 days
1. Basic chicken thighs
510cal, 65p, 0c, 28f (per meal)
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Buttery cauliflower rice
344cal, 4p, 12c, 29f (per meal)
Recipe has been scaled from original by 4x. 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.