2600 calorie keto meal plan
In just a few clicks, generate your own 2600 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 (2575cal, 222g protein, 25g net carbs, 171g fat, 12g fiber per day) cannot be customized.
Day 1
2600cal, 226g protein, 25g net carbs, 173g fat, 10g fiber
16 oz (820cal, 79p, 0c, 56f)
6 oz mushrooms (143cal, 5p, 4c, 11f)
13 1/3 oz (529cal, 84p, 0c, 22f)
2 serving(s) (326cal, 5p, 9c, 28f)
Day 2
2625cal, 296g protein, 24g net carbs, 144g fat, 9g fiber
24 oz (947cal, 153p, 2c, 36f)
1/4 zucchini (36cal, 1p, 2c, 3f)
13 1/3 oz (529cal, 84p, 0c, 22f)
2 serving(s) (326cal, 5p, 9c, 28f)
Day 3
2600cal, 232g protein, 27g net carbs, 171g fat, 8g fiber
3 container(s) (234cal, 36p, 9c, 6f)
1 serving(s) (183cal, 9p, 3c, 15f)
12 oz (770cal, 77p, 1c, 51f)
2/3 serving(s) (217cal, 15p, 3c, 16f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
14 ounces (752cal, 84p, 0c, 46f)
1 1/2 cup(s) (129cal, 2p, 5c, 11f)
Day 4
2550cal, 182g protein, 29g net carbs, 180g fat, 21g fiber
3 container(s) (234cal, 36p, 9c, 6f)
1 serving(s) (183cal, 9p, 3c, 15f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
16 oz (936cal, 80p, 1c, 68f)
Day 5
2575cal, 153g protein, 25g net carbs, 198g fat, 20g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
1/2 serving(s) (161cal, 1p, 6c, 14f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
16 oz (934cal, 72p, 1c, 71f)
Day 6
2550cal, 233g protein, 21g net carbs, 166g fat, 10g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
1/2 serving(s) (161cal, 1p, 6c, 14f)
4 burger(s) (750cal, 89p, 0c, 44f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
2 container(s) (250cal, 34p, 8c, 8f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
Day 7
2550cal, 233g protein, 21g net carbs, 166g fat, 10g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
1/2 serving(s) (161cal, 1p, 6c, 14f)
4 burger(s) (750cal, 89p, 0c, 44f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
2 container(s) (250cal, 34p, 8c, 8f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
Grocery List (44 items)
Spices and Herbs
Salt
3 g (3g)
Thyme, dried
1 dash, ground (0g)
Cajun seasoning
1/4 tbsp (1g)
Black pepper
2 dash, ground (1g)
Dairy and Egg Products
Eggs
19 medium (828g)
Butter
1 tbsp (14g)
Heavy cream
1/2 cup (120mL)
Vegetables and Vegetable Products
Kale leaves
7 1/2 cup, chopped (300g)
Mushrooms
6 oz (170g)
Zucchini
3 2/3 large (1191g)
Garlic
2 clove (6g)
Onion
2 tbsp chopped (20g)
Brussels sprouts
10 sprouts (190g)
Frozen broccoli
2 cup (182g)
Fats and Oils
Oil
5 oz (157mL)
Olive oil
4 tbsp (60mL)
Balsamic vinaigrette
6 tbsp (91mL)
Mayonnaise
1/4 cup (53mL)
Pork Products
Pork shoulder
1 lbs (453g)
Bacon, raw
3 1/3 slice(s) (94g)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1767g)
Chicken thighs, with bone and skin, raw
3/4 lbs (340g)
Ground turkey, raw
2 lbs (907g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Mixed nuts
1 cup (151g)
Pecans
1 cup, halves (99g)
Macadamia nuts, shelled, roasted
1 oz (28g)
Other
Pork rinds
1/4 lbs (124g)
Italian seasoning
1/4 tbsp (3g)
Frozen cauliflower
1 1/2 cup (170g)
Low-sugar greek yogurt, flavored
10 container(s) (1500g)
Chicken, drumsticks, with skin
2 lbs (907g)
Cacao nibs
4 tsp (13g)
Finfish and Shellfish Products
Cod, raw
3 1/2 4oz fillet(s) (397g)
Salmon
4 fillet/s (6 oz each) (680g)
Fruits and Fruit Juices
Lime juice
4 tsp (20mL)
Avocados
1 avocado(s) (201g)
Blueberries
3/4 cup (111g)
Raspberries
20 raspberries (38g)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Frank's red hot sauce
2 3/4 tbsp (41mL)
Pesto sauce
4 tbsp (64g)
Beverages
Protein powder
4 tbsp (23g)
breakfast prep - 2 days
1. Kale & eggs
285 cals, 20p, 3c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Sauteed Kale
180 cals, 3p, 8c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
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. Sauteed mushrooms
145 cals, 5p, 4c, 11f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
dinner prep - 2 days
1. Basic chicken breast
530 cals, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 1.67x. 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
325 cals, 5p, 9c, 28f (per meal)
Recipe has been scaled from original by 4x. 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
1. Pork rinds
225 cals, 26p, 0c, 14f (per meal)
1 1/2 oz (43g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Balsamic chicken breast
945 cals, 153p, 2c, 36f (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. Basic zoodles
35 cals, 1p, 2c, 3f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
Heat oil in a skillet over medium heat. Add spiralized zucchini and saute until zucchini is soft, about 5 minutes. Season with salt, pepper, and a dash of any other herbs or spices you have on hand, and serve.
dinner prep - 1 days
1. Pork rind crusted cod
750 cals, 84p, 0c, 46f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Coat all sides of the fish with mayonnaise.
3
Pat on the crushed pork rinds into the mayonnaise.
4
Place fillets on a wire rack on a baking sheet (for optimal crispness).
5
Bake for 12-15 minutes until fish is flaky and done.
6
Serve!
2. Buttery cauliflower rice
130 cals, 2p, 5c, 11f (per meal)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Baked chicken thighs
770 cals, 77p, 1c, 51f (per meal)
Recipe has been scaled from original by 0.25x. 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. Bacon zucchini noodles
215 cals, 15p, 3c, 16f (per meal)
Recipe has been scaled from original by 0.67x. 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.
breakfast prep - 2 days
1. Low-sugar Greek Yogurt
235 cals, 36p, 9c, 6f (per meal)
3 container(s) (450g)
snack prep - 3 days
lunch prep - 2 days
1. Chicken avocado salad
500 cals, 43p, 8c, 28f (per meal)
4 tsp (20mL)
4 tsp (20mL)
2 tbsp chopped (20g)
1 avocado(s) (201g)
3/4 lbs (340g)
10 sprouts (190g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
dinner prep - 1 days
1. Low carb fried chicken
935 cals, 80p, 1c, 68f (per meal)
1 lbs (454g)
1/2 oz (14g)
1/4 tbsp (1g)
1 tbsp (15mL)
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
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
breakfast prep - 3 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. Blueberries and cream
160 cals, 1p, 6c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the blueberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
dinner prep - 1 days
1. Buffalo drumsticks
935 cals, 72p, 1c, 71f (per meal)
2 2/3 tbsp (40mL)
1/2 tbsp (8mL)
2 dash (2g)
2 dash, ground (1g)
1 lbs (454g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Simple plain turkey burger
750 cals, 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. Bacon zucchini noodles
165 cals, 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.
dinner prep - 2 days
1. Baked pesto salmon
805 cals, 71p, 2c, 57f (per meal)
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
snack prep - 2 days
1. Pumped up low-sugar greek yogurt
250 cals, 34p, 8c, 8f (per meal)
10 raspberries (19g)
2 container(s) (300g)
2 tbsp (12g)
2 tsp (7g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
