2700 calorie keto meal plan
In just a few clicks, generate your own 2700 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 (2700cal, 224g protein, 29g net carbs, 180g fat, 19g fiber per day) cannot be customized.
Day 1
2675cal, 233g protein, 32g net carbs, 175g fat, 11g fiber
16 oz (921cal, 102p, 11c, 52f)
6 crisps (261cal, 11p, 3c, 22f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
7 lettuce wrap(s) (879cal, 98p, 9c, 49f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 2
2700cal, 192g protein, 29g net carbs, 196g fat, 15g fiber
16 oz (921cal, 102p, 11c, 52f)
6 crisps (261cal, 11p, 3c, 22f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
8 lettuce wrap(s) (449cal, 35p, 4c, 32f)
2 2/3 serving(s) (481cal, 23p, 6c, 38f)
Day 3
2750cal, 181g protein, 24g net carbs, 204g fat, 24g fiber
16 oz (676cal, 57p, 1c, 49f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
6 crisps (261cal, 11p, 3c, 22f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
8 lettuce wrap(s) (449cal, 35p, 4c, 32f)
2 2/3 serving(s) (481cal, 23p, 6c, 38f)
Day 4
2675cal, 185g protein, 26g net carbs, 190g fat, 30g fiber
16 oz (676cal, 57p, 1c, 49f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
3 square(s) (180cal, 2p, 11c, 13f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
18 2/3 oz (770cal, 68p, 0c, 52f)
3 cup(s) (209cal, 8p, 6c, 14f)
Day 5
2700cal, 258g protein, 33g net carbs, 160g fat, 23g fiber
1 sandwich(es) (442cal, 34p, 2c, 34f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
14 2/3 oz (688cal, 82p, 0c, 40f)
2 1/2 cup(s) (334cal, 7p, 5c, 29f)
3 square(s) (180cal, 2p, 11c, 13f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
20 oz pork (799cal, 121p, 3c, 34f)
3 1/2 cup(s) (102cal, 9p, 7c, 0f)
Day 6
2725cal, 258g protein, 30g net carbs, 166g fat, 21g fiber
1 sandwich(es) (442cal, 34p, 2c, 34f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
14 2/3 oz (688cal, 82p, 0c, 40f)
2 1/2 cup(s) (334cal, 7p, 5c, 29f)
2/3 serving(s) (215cal, 2p, 7c, 19f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
20 oz pork (799cal, 121p, 3c, 34f)
3 1/2 cup(s) (102cal, 9p, 7c, 0f)
Day 7
2700cal, 258g protein, 28g net carbs, 169g fat, 10g fiber
1 sandwich(es) (442cal, 34p, 2c, 34f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2/3 serving(s) (215cal, 2p, 7c, 19f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
3 medallion(s) (923cal, 64p, 9c, 69f)
Grocery List (45 items)
Nut and Seed Products
Macadamia nuts, shelled, roasted
4 oz (113g)
Sunflower kernels
1/3 lbs (151g)
Dairy and Egg Products
Cheese
1/2 lbs (239g)
Feta cheese
1 cup (150g)
Eggs
15 medium (652g)
Butter
1/2 cup (99g)
Sour cream
1/2 lbs (211g)
Heavy cream
13 tbsp (197mL)
Other
Ranch dressing mix
1 packet (1 oz) (28g)
Guacamole, store-bought
1/2 cup (139g)
Italian seasoning
1/4 tbsp (3g)
Fats and Oils
Oil
4 oz (115mL)
Ranch dressing
1/2 cup (120mL)
Olive oil
1 tbsp (15mL)
Balsamic vinaigrette
6 tbsp (91mL)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1576g)
Ground chicken, raw
18 2/3 oz (529g)
Chicken wings, with skin, raw
3 lbs (1438g)
Ground turkey, raw
29 1/3 oz (832g)
Vegetables and Vegetable Products
Tomatoes
42 cherry tomatoes (714g)
Romaine lettuce
23 leaf inner (138g)
Serrano pepper
1 1/6 pepper(s) (7g)
Fresh ginger
1 1/6 inch (2.5cm) cube (6g)
Garlic
5 clove(s) (15g)
Onion
5/8 small (41g)
Collard greens
1 1/4 lbs (567g)
Frozen broccoli
16 cup (1456g)
Tomato paste
1/2 tbsp (8g)
Spices and Herbs
Ground coriander
1/4 tsp (1g)
Salt
1/2 oz (13g)
Black pepper
1 1/2 g (2g)
Curry powder
2 1/4 tbsp (14g)
Dill weed, fresh
4 tbsp, chopped (6g)
Dijon mustard
4 tsp (20g)
Yellow mustard
1 tbsp (15g)
Legumes and Legume Products
Soy sauce
2 1/3 tbsp (35mL)
Roasted peanuts
1/2 cup (73g)
Fruits and Fruit Juices
Lime juice
3 1/2 tsp (18mL)
Blueberries
2/3 cup (99g)
Finfish and Shellfish Products
Smoked salmon
1/2 lbs (227g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/3 cup (79mL)
Vegetable broth
2/3 cup(s) (mL)
Pork Products
Bacon
31 slice(s) (310g)
Pork tenderloin, raw
3 lbs (1360g)
Sweets
Chocolate, dark, 70-85%
6 square(s) (60g)
breakfast prep - 2 days
lunch prep - 2 days
1. Ranch chicken
920 cals, 102p, 11c, 52f (per meal)
1 packet (1 oz) (28g)
2 tbsp (30mL)
2 lbs (896g)
1/2 cup (120mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
dinner prep - 1 days
1. Thai chicken lettuce wraps
880 cals, 98p, 10c, 49f (per meal)
7 leaf inner (42g)
1/3 tsp (1g)
2 1/3 tbsp (35mL)
3 1/2 tsp (18mL)
1 1/6 pepper(s) (7g)
1 1/6 inch (2.5cm) cube (6g)
1 1/6 clove (3g)
5/8 small (41g)
1 tsp (6mL)
18 2/3 oz (529g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium heat. Add garlic, onion, ginger, serrano pepper, and coriander. Stir and cook until onion has softened, about 5 minutes.
2
Mix in ground chicken and a pinch of salt. Cook until chicken is browned and fully cooked.
3
Add in soy sauce and lime juice and stir. Spread chicken mixture evenly over lettuce leaves and serve.
4
Meal Prep Tip: Store lettuce and chicken mixture separately in the fridge. When ready to eat, reheat the chicken and serve over the fresh lettuce.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 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. Smoked salmon & feta lettuce wraps
450 cals, 35p, 4c, 32f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
On top each leaf of lettuce, place some smoked salmon and feta. Season with a dash of salt/pepper. Serve.
lunch prep - 2 days
1. Buffalo chicken wings
675 cals, 57p, 1c, 49f (per meal)
1/3 cup (80mL)
2 lbs (908g)
4 dash, ground (1g)
4 dash (3g)
1 tbsp (15mL)
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. Garlic collard greens
200 cals, 9p, 6c, 11f (per meal)
1 1/4 lbs (567g)
1 1/4 tbsp (19mL)
3 3/4 clove(s) (11g)
1/3 tsp (2g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
breakfast prep - 2 days
1. Bacon
255 cals, 18p, 1c, 20f (per meal)
5 slice(s) (50g)
Recipe has been scaled from original by 2.5x. 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.
2. 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.
dinner prep - 1 days
1. Indian chicken wings
770 cals, 68p, 0c, 53f (per meal)
1 3/4 tbsp (11g)
1 tsp (7g)
18 2/3 oz (530g)
1 tsp (4mL)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Olive oil drizzled broccoli
210 cals, 8p, 6c, 14f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 2 days
breakfast prep - 3 days
1. Bacon & egg sandwich
440 cals, 34p, 2c, 34f (per meal)
Recipe has been scaled from original by 3x. 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.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Basic ground turkey
690 cals, 82p, 0c, 40f (per meal)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Buttered broccoli
335 cals, 7p, 5c, 29f (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
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 2 days
1. Pork tenderloin with creamy dill sauce
800 cals, 121p, 3c, 34f (per meal)
2 tbsp (28g)
4 tbsp, chopped (6g)
4 tsp (20g)
1/2 cup (96g)
2/3 cup(s) (mL)
2 1/2 lbs (1133g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Place tenderloin on a baking sheet and bake for about 18-25 minutes or until the internal temperature reaches 160°F (72°C). Set aside to rest.
2
To make the sauce: In a small saucepan or skillet, heat the broth over medium-high heat. Bring it to a simmer and cook for about 2 minutes until it reduces a little.
3
Reduce heat to low and stir in sour cream, mustard, and half of the dill. Continue cooking another 2 minutes.
4
Turn off heat and add butter with a pinch of salt/pepper. Stir until butter has melted into the sauce.
5
Slice pork and spoon sauce over top. Garnish with remaining dill and serve.
2. Broccoli
100 cals, 10p, 7c, 0f (per meal)
7 cup (637g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Blueberries and cream
215 cals, 2p, 7c, 19f (per meal)
Recipe has been scaled from original by 0.67x. 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. Pork & bacon with curry cream
925 cals, 64p, 9c, 69f (per meal)
3 slice(s) (30g)
1/2 lbs (227g)
1/2 cup (115g)
6 tbsp (90mL)
1 tbsp (15g)
1/2 tbsp (3g)
1/2 tbsp (8g)
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
Cut pork into about 1inch (3cm) slices.
3
Season one side of the pork with mustard and salt/pepper to taste.
4
Wrap each pork medallion with a slice of bacon and place it seam-side down in a walled baking dish.
5
In a small bowl, mix the cream, sour cream, tomato paste, curry powder, salt/pepper to taste. Taste the mixture and adjust your spices accordingly. Depending on the robustness of your curry powder, you may want to add more.
6
Pour the cream mixture over the pork.
7
Bake for about 20-25 minutes until pork is fully cooked.
8
Serve.
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. Broccoli
30 cals, 3p, 2c, 0f (per meal)
1 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.