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 (2575cals, 216g protein, 24g net carbs, 170g fat 23g fiber per day) cannot be customized.
Day 1
2625cals, 152g protein, 27g net carbs, 206g fat 13g fiber per day
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 oz (114cal, 7p, 1c, 9f)
2 sausage link(s) (936cal, 35p, 11c, 82f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
Day 2
2600cals, 252g protein, 20g net carbs, 161g fat 13g fiber per day
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 oz (114cal, 7p, 1c, 9f)
3 1/2 chop(s) (837cal, 137p, 1c, 31f)
1 cup(s) (61cal, 1p, 3c, 5f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
2 serving(s) (435cal, 4p, 3c, 43f)
2 stick(s) (165cal, 13p, 3c, 11f)
Day 3
2550cals, 206g protein, 27g net carbs, 164g fat 34g fiber per day
3 1/2 chop(s) (837cal, 137p, 1c, 31f)
1 cup(s) (61cal, 1p, 3c, 5f)
1 bite(s) (95cal, 8p, 3c, 5f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
2 serving(s) (435cal, 4p, 3c, 43f)
2 stick(s) (165cal, 13p, 3c, 11f)
Day 4
2625cals, 223g protein, 25g net carbs, 166g fat 34g fiber per day
20 oz (740cal, 127p, 3c, 24f)
1 2/3 cup(s) (223cal, 5p, 3c, 19f)
1 bite(s) (95cal, 8p, 3c, 5f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
18 2/3 oz (788cal, 67p, 1c, 57f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 5
2550cals, 167g protein, 27g net carbs, 184g fat 27g fiber per day
1 serving(s) (115cal, 17p, 3c, 4f)
1 serving(s) (218cal, 2p, 1c, 22f)
3 link (771cal, 42p, 9c, 63f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 6
2575cals, 286g protein, 19g net carbs, 143g fat 18g fiber per day
1 serving(s) (471cal, 60p, 1c, 25f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 serving(s) (218cal, 2p, 1c, 22f)
16 oz (631cal, 102p, 1c, 24f)
4 cup(s) (279cal, 11p, 8c, 18f)
Day 7
2575cals, 225g protein, 21g net carbs, 166g fat 26g fiber per day
1 serving(s) (471cal, 60p, 1c, 25f)
1 1/2 serving(s) (500cal, 29p, 5c, 37f)
1/2 cup (366cal, 5p, 2c, 36f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 serving(s) (218cal, 2p, 1c, 22f)
16 oz (631cal, 102p, 1c, 24f)
4 cup(s) (279cal, 11p, 8c, 18f)
Grocery List (41 items)
Other
Frozen cauliflower
3 1/2 cup (397g)
Chicken, drumsticks, with skin
2/3 lbs (302g)
Mixed greens
2 1/2 cup (75g)
Italian pork sausage, raw
3 link (323g)
Italian seasoning
1 tsp (4g)
Dairy and Egg Products
Butter
2 2/3 tbsp (38g)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Eggs
17 large (850g)
Cheese
6 oz (169g)
String cheese
4 stick (112g)
Vegetables and Vegetable Products
Onion
1 medium (2-1/2" dia) (115g)
Tomatoes
1 1/6 medium whole (2-3/5" dia) (144g)
Cucumber
1 1/4 cucumber (8-1/4") (376g)
Frozen broccoli
13 cup (1198g)
Asparagus
3/4 lbs (340g)
Sausages and Luncheon Meats
Pork sausage, raw
2 link (4oz ea) (226g)
Ham cold cuts
6 slice (138g)
Fats and Oils
Oil
1 1/2 oz (50mL)
Olive oil
6 oz (183mL)
Balsamic vinaigrette
1/2 cup (120mL)
Spices and Herbs
Black pepper
1/3 oz (9g)
Salt
2/3 oz (24g)
Garlic powder
1/4 tbsp (3g)
Curry powder
1 3/4 tsp (4g)
Lemon pepper
1 1/4 tbsp (9g)
Fruits and Fruit Juices
Avocados
5 avocado(s) (980g)
Lime juice
5/6 fl oz (26mL)
Raspberries
1 cup (123g)
Lemon juice
2 1/2 fl oz (79mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
5 tbsp (74mL)
Finfish and Shellfish Products
Canned tuna
2 3/4 can (480g)
Tilapia, raw
2 lbs (896g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
1/2 lbs (198g)
Walnuts
6 tbsp, shelled (38g)
Almonds
6 tbsp, whole (54g)
Pecans
1/2 cup, halves (50g)
Pork Products
Pork chop, bone-in
7 chop (1246g)
Bacon
2 slice(s) (20g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/4 lbs (1467g)
Chicken wings, with skin, raw
18 3/4 oz (530g)
Beef Products
Ground beef (93% lean)
1 lbs (454g)
lunch prep - 1 days
1. Bangers and cauliflower mash
936cal, 35p, 11c, 82f (per meal)
1 1/2 cup (170g)
1 tbsp (14g)
1 small (70g)
2 link (4oz ea) (226g)
1
Heat a skillet over medium low heat. Add the onion and half of the butter. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining butter. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
breakfast prep - 2 days
1. High protein scrambled eggs
297cal, 29p, 3c, 19f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
snack prep - 2 days
1. Cheesy ham roll ups
216cal, 17p, 2c, 16f (per meal)
Recipe has been scaled from original by 4x. 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. Boiled eggs
139cal, 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.
dinner prep - 1 days
1. Buffalo drumsticks
622cal, 48p, 1c, 48f (per meal)
2/3 lbs (302g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (5mL)
1 3/4 tbsp (27mL)
Recipe has been scaled from original by 0.33x. 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. 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.
dinner prep - 2 days
1. Avocado tuna salad
327cal, 31p, 4c, 18f (per meal)
3/8 small (26g)
6 tbsp, chopped (68g)
1 1/2 can (258g)
1 1/2 cup (45g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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 - 2 days
1. Curried pork chops
837cal, 137p, 1c, 31f (per meal)
1 tsp, ground (2g)
1 tsp (5g)
3 1/2 tsp (18mL)
1 3/4 tsp (4g)
7 chop (1246g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
Serve.
2. Cauliflower rice
61cal, 1p, 3c, 5f (per meal)
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
snack prep - 2 days
1. Cucumber sandwich bites
95cal, 8p, 3c, 6f (per meal)
2 slice (46g)
1 slice (1 oz each) (28g)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber into 1 inch slices.
2
Cut cheese into even squares (4 squares per slice).
3
Assemble bites by putting ham and cheese in between cucumber slices and secure with a toothpick.
3. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
breakfast prep - 3 days
1. Avocado
351cal, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. Lemon pepper chicken breast
740cal, 127p, 3c, 24f (per meal)
1 1/4 tbsp (9g)
2 tsp (9mL)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. 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. Buttered broccoli
223cal, 5p, 3c, 19f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 1 days
1. Buffalo chicken wings
788cal, 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 broccoli
140cal, 5p, 4c, 9f (per meal)
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. Broiled tilapia
680cal, 90p, 1c, 35f (per meal)
1 tsp (6g)
4 tbsp (60mL)
2 lbs (896g)
1 tsp, ground (2g)
2 tbsp (30mL)
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Asparagus
188cal, 4p, 4c, 16f (per meal)
2 1/4 tbsp (34mL)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
2 1/4 tbsp (34mL)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
dinner prep - 1 days
1. Italian sausage
771cal, 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. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup (137g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. 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.
snack prep - 3 days
1. Tuna cucumber bites
115cal, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 2 days
1. Paleo beef & egg bowl
471cal, 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.
dinner prep - 2 days
1. Balsamic chicken breast
631cal, 102p, 1c, 24f (per meal)
1 tsp (4g)
4 tsp (20mL)
1/2 cup (120mL)
2 lbs (907g)
Recipe has been scaled from original by 2x. 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
279cal, 11p, 8c, 18f (per meal)
2 2/3 tbsp (40mL)
8 cup (728g)
4 dash (2g)
4 dash (0g)
Recipe has been scaled from original by 4x. 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 - 1 days
1. Avocado and bacon egg salad
500cal, 29p, 5c, 37f (per meal)
3 large (150g)
1/2 avocado(s) (101g)
2 slice(s) (20g)
4 dash (2g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, garlic, and some salt in a bowl. Mash with a fork until fully combined.
4
Crumble the bacon and add in. Mix.
5
Serve on top of bed of greens.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
