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 (2675cals, 184g protein, 25g net carbs, 198g fat 16g fiber per day) cannot be customized.
Day 1
2675cals, 159g protein, 19g net carbs, 209g fat 22g fiber per day
3 eggs (297cal, 20p, 2c, 23f)
2 serving(s) (199cal, 7p, 5c, 14f)
1 serving(s) (333cal, 19p, 4c, 25f)
2 serving(s) (435cal, 4p, 3c, 43f)
2 stick(s) (165cal, 13p, 3c, 11f)
16 oz (936cal, 80p, 1c, 68f)
Day 2
2700cals, 166g protein, 29g net carbs, 204g fat 20g fiber per day
3 eggs (297cal, 20p, 2c, 23f)
2 serving(s) (199cal, 7p, 5c, 14f)
1 1/3 lbs (928cal, 81p, 5c, 65f)
1 tomato(es) (60cal, 1p, 2c, 5f)
8 oz (467cal, 36p, 0c, 36f)
2 2/3 serving(s) (435cal, 7p, 11c, 38f)
Day 3
2700cals, 180g protein, 30g net carbs, 203g fat 8g fiber per day
1 serving(s) (189cal, 13p, 2c, 14f)
1 slice(s) (164cal, 4p, 1c, 15f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
1 1/3 lbs (928cal, 81p, 5c, 65f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 1/4 serving(s) (334cal, 24p, 5c, 24f)
1 2/3 serving(s) (909cal, 55p, 13c, 69f)
Day 4
2650cals, 167g protein, 28g net carbs, 206g fat 7g fiber per day
1 serving(s) (189cal, 13p, 2c, 14f)
1 slice(s) (164cal, 4p, 1c, 15f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
16 oz (820cal, 79p, 0c, 56f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
1 1/4 serving(s) (334cal, 24p, 5c, 24f)
3 link (771cal, 42p, 9c, 63f)
3/4 serving(s) (122cal, 2p, 3c, 11f)
Day 5
2675cals, 226g protein, 23g net carbs, 179g fat 15g fiber per day
1 serving(s) (189cal, 13p, 2c, 14f)
1 slice(s) (164cal, 4p, 1c, 15f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
6 oz (404cal, 35p, 1c, 29f)
1 2/3 serving(s) (542cal, 37p, 8c, 39f)
4 chicken thigh(s) (815cal, 114p, 2c, 38f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 6
2725cals, 231g protein, 24g net carbs, 184g fat 16g fiber per day
1 serving(s) (312cal, 21p, 4c, 23f)
1 serving(s) (218cal, 2p, 1c, 22f)
6 oz (404cal, 35p, 1c, 29f)
1 2/3 serving(s) (542cal, 37p, 8c, 39f)
4 chicken thigh(s) (815cal, 114p, 2c, 38f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 7
2650cals, 162g protein, 25g net carbs, 201g fat 26g fiber per day
1 serving(s) (312cal, 21p, 4c, 23f)
1 serving(s) (218cal, 2p, 1c, 22f)
1 2/3 serving(s) (727cal, 68p, 10c, 40f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
9 ounce(s) (792cal, 45p, 2c, 66f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
Grocery List (49 items)
Soups, Sauces, and Gravies
Pesto sauce
5 tbsp (80g)
Hot sauce
1 tbsp (15mL)
Frank's red hot sauce
4 tsp (19mL)
Salsa
3/4 cup (216g)
Dairy and Egg Products
Eggs
18 3/4 large (937g)
String cheese
2 stick (56g)
Parmesan cheese
1 1/2 oz (42g)
Butter
1 3/4 tbsp (25g)
Cheese
1 1/4 cup, shredded (141g)
Vegetables and Vegetable Products
Fresh spinach
16 cup(s) (480g)
Garlic
9 1/4 clove(s) (28g)
Tomatoes
6 medium whole (2-3/5" dia) (758g)
Zucchini
9 medium (1748g)
Kale leaves
1 1/2 cup, chopped (60g)
Cabbage
2 cup, chopped (178g)
Onion
3/8 small (29g)
Fats and Oils
Olive oil
6 tbsp (89mL)
Oil
2 1/2 oz (77mL)
Spices and Herbs
Salt
1/3 oz (9g)
Black pepper
1/4 oz (7g)
Cajun seasoning
1/4 tbsp (1g)
Garlic powder
1/3 tsp (1g)
Oregano, dried
1 tbsp, leaves (3g)
Cayenne pepper
1/2 tbsp (2g)
Chili powder
1 tbsp (7g)
Ground cumin
1 tbsp (6g)
Rosemary, dried
3 dash (0g)
Fruits and Fruit Juices
Lemon juice
1 tsp (5mL)
Avocados
2 avocado(s) (436g)
Lime juice
1/2 tbsp (8mL)
Other
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Pork rinds
6 oz (170g)
Mixed greens
2 1/3 cup (70g)
French onion dip
10 tbsp (147g)
Almond flour
4 tbsp (28g)
Italian pork sausage, raw
3 link (323g)
Pork Products
Bacon
1 1/3 slice(s) (13g)
Bacon, raw
12 1/3 slice(s) (350g)
Pork shoulder
1 lbs (453g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
1/3 lbs (156g)
Almond butter
3/4 tbsp (12g)
Pecans
3/4 cup, halves (74g)
Walnuts
4 tbsp, shelled (25g)
Baked Products
Baking powder
3/4 oz (22g)
Poultry Products
Chicken wings, with skin, raw
2 2/3 lbs (1210g)
Boneless skinless chicken thighs
8 thigh(s) (1184g)
Finfish and Shellfish Products
Salmon
2 fillet/s (6 oz each) (340g)
Canned tuna
1 2/3 can (287g)
Beef Products
Ribeye, raw
1/2 lbs (255g)
breakfast prep - 2 days
1. Pesto scrambled eggs
297cal, 20p, 2c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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
199cal, 7p, 5c, 14f (per meal)
16 cup(s) (480g)
2 tbsp (30mL)
4 dash (3g)
4 dash, ground (1g)
2 clove (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
1. Avocado
176cal, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
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. Low carb fried chicken
936cal, 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.
lunch prep - 1 days
1. Avocado and bacon egg salad
333cal, 19p, 4c, 25f (per meal)
1/3 avocado(s) (67g)
2 large (100g)
1 1/3 slice(s) (13g)
1/3 tsp (1g)
2/3 cup (20g)
Recipe has been scaled from original by 0.33x. 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)
lunch prep - 2 days
1. Garlic parmesan wings
928cal, 81p, 5c, 65f (per meal)
1/3 cup (33g)
2 tsp (9g)
5 1/3 clove(s) (16g)
4 tsp (20g)
2 2/3 lbs (1210g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
There are two versions of this recipe. One is very fast/easy, but skin doesn't get very crispy. The other takes a bit longer, but has super crispy skin and requires baking powder.
2
FAST VERSION
3
Heat a large frying pan over high heat. Add the wings and sear each side, a couple minutes per side.
4
Reduce heat to low and cover, stirring occasionally. Cook for about 20 minutes or until done.
5
Add in the butter, garlic, and parmesan (no baking powder is used in fast version). Coat the wings thoroughly.
6
Serve.
7
CRISPY SKIN VERSION
8
Preheat oven to 250 F (120 C).
9
Pat wings dry with paper towels.
10
Put wings and baking powder in a plastic bag and shake to coat.
11
Place wings on a lightly greased baking sheet and bake for 30 minutes.
12
When the time is up, increase the temperature to 425 F (220 C) and bake for an additional 30-40 minutes.
13
When done, melt the butter and pour over wings and add the garlic and parmesan. Toss the wings until fully coated.
14
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.
dinner prep - 1 days
1. Buffalo drumsticks
467cal, 36p, 0c, 36f (per meal)
1/2 lbs (227g)
1 dash, ground (0g)
1 dash (1g)
1/4 tbsp (4mL)
4 tsp (20mL)
Recipe has been scaled from original by 0.25x. 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. Garlic zucchini noodles
435cal, 7p, 12c, 38f (per meal)
Recipe has been scaled from original by 2.67x. 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.
dinner prep - 1 days
1. Cheesy zucchini noodles w/ bacon
909cal, 55p, 13c, 69f (per meal)
1 2/3 slice(s) (47g)
1 2/3 medium (327g)
5 tsp (8g)
1 1/4 cup, shredded (141g)
Recipe has been scaled from original by 1.67x. 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 cheese and bacon bits and heat through until the cheese is melted.
4
Remove from heat, top with parmesan, and serve.
snack prep - 2 days
1. Pork rinds with french onion dip
334cal, 24p, 5c, 24f (per meal)
breakfast prep - 3 days
1. Kale & eggs
189cal, 13p, 2c, 14f (per meal)
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.
3. Low carb bread with almond butter
164cal, 4p, 2c, 15f (per meal)
3/4 tbsp (12g)
3/4 large (38g)
2 dash (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
4 tbsp (28g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a greased, microwave-safe mug, mix the almond flour, oil, baking powder, salt, and egg until fully combined.
2
Microwave for 90 seconds.
3
Remove bread from mug, slice, and serve with almond butter.
4
For leftovers: immediately wrap any leftovers in plastic wrap or parchment paper. Store on the counter or in your fridge/freezer. Reheat by toasting or microwaving.
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. Garlic zucchini noodles
122cal, 2p, 3c, 11f (per meal)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Slow cooker carnitas
820cal, 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. Roasted tomatoes
149cal, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 0.63x. 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. Baked pesto salmon
404cal, 35p, 1c, 29f (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). 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. Bacon zucchini noodles
542cal, 37p, 8c, 39f (per meal)
Recipe has been scaled from original by 3.33x. 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.
snack prep - 3 days
dinner prep - 2 days
1. Spicy dry rub chicken thighs
815cal, 114p, 2c, 38f (per meal)
2 2/3 tsp, leaves (3g)
1/2 tbsp (2g)
2 2/3 tsp (7g)
2 2/3 tsp (6g)
8 thigh(s) (1184g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 375°F (190°C).
2
In a mixing bowl, combine the spices and a pinch of salt. Feel free to adjust the cayenne to your preferred spice level. Add the chicken and toss until evenly coated.
3
Place the chicken thighs on a sheet pan and bake for 20-30 minutes, until cooked through and no longer pink inside. Serve.
2. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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.
breakfast prep - 2 days
1. Cabbage & bacon skillet
312cal, 21p, 4c, 23f (per meal)
1
Add the bacon to a skillet over medium heat. Cook for 4–5 minutes, flip, and cook for another 3–4 minutes until crispy. Transfer the bacon to a plate lined with paper towels to drain, leaving the bacon fat in the skillet.
2
Add cabbage to the skillet and cook in the bacon fat for 5–7 minutes, stirring occasionally, until softened. Transfer the cooked cabbage to a bowl, crumble the bacon on top, and season with pepper to taste, if desired. Serve.
dinner prep - 1 days
1. Pepper steak
792cal, 45p, 2c, 66f (per meal)
3/4 tbsp, ground (5g)
3 dash (0g)
1/2 lbs (255g)
3 dash (2g)
1 tbsp (16g)
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. Garlic zucchini noodles
82cal, 1p, 2c, 7f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 1 days
1. Avocado tuna salad
727cal, 68p, 10c, 40f (per meal)
6 2/3 tbsp, chopped (75g)
1 2/3 can (287g)
3/8 small (29g)
1 2/3 cup (50g)
1/4 tsp (0g)
1/4 tsp (1g)
1/2 tbsp (8mL)
5/6 avocado(s) (168g)
Recipe has been scaled from original by 1.67x. 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.
