2800 calorie keto meal plan
In just a few clicks, generate your own 2800 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 (2800cal, 220g protein, 27g net carbs, 193g fat, 18g fiber per day) cannot be customized.
Day 1
2775cal, 184g protein, 30g net carbs, 202g fat, 25g fiber
16 oz (934cal, 72p, 1c, 71f)
2 serving(s) (138cal, 3p, 7c, 10f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
2 container(s) (156cal, 24p, 6c, 4f)
1/2 cup (366cal, 5p, 2c, 36f)
Day 2
2800cal, 195g protein, 21g net carbs, 208g fat, 13g fiber
16 oz (934cal, 72p, 1c, 71f)
2 serving(s) (138cal, 3p, 7c, 10f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
12 oz (858cal, 77p, 6c, 59f)
1 cup(s) (134cal, 3p, 2c, 12f)
Day 3
2775cal, 256g protein, 28g net carbs, 175g fat, 14g fiber
18 2/3 oz (740cal, 118p, 0c, 30f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
2 serving(s) (138cal, 3p, 7c, 10f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
12 oz (858cal, 77p, 6c, 59f)
1 cup(s) (134cal, 3p, 2c, 12f)
Day 4
2825cal, 238g protein, 29g net carbs, 186g fat, 18g fiber
18 2/3 oz (740cal, 118p, 0c, 30f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
3 egg(s) (386cal, 21p, 3c, 29f)
Day 5
2775cal, 237g protein, 30g net carbs, 182g fat, 21g fiber
2 1/2 serving(s) (761cal, 100p, 9c, 35f)
1/3 cup(s) (272cal, 8p, 6c, 23f)
3 egg(s) (386cal, 21p, 3c, 29f)
3 burger(s) (563cal, 67p, 0c, 33f)
2 2/3 cup(s) (356cal, 8p, 5c, 31f)
Day 6
2825cal, 216g protein, 27g net carbs, 199g fat, 18g fiber
3 cup(s) (360cal, 29p, 2c, 26f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
16 oz (936cal, 80p, 1c, 68f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
2 wedge(s) (140cal, 8p, 4c, 10f)
1 square(s) (60cal, 1p, 4c, 4f)
1/4 cup (183cal, 2p, 1c, 18f)
10 oz (746cal, 81p, 6c, 44f)
2 serving(s) (199cal, 7p, 5c, 14f)
Day 7
2825cal, 216g protein, 27g net carbs, 199g fat, 18g fiber
3 cup(s) (360cal, 29p, 2c, 26f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
16 oz (936cal, 80p, 1c, 68f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
2 wedge(s) (140cal, 8p, 4c, 10f)
1 square(s) (60cal, 1p, 4c, 4f)
1/4 cup (183cal, 2p, 1c, 18f)
10 oz (746cal, 81p, 6c, 44f)
2 serving(s) (199cal, 7p, 5c, 14f)
Grocery List (44 items)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (503g)
Lemon juice
1 tsp (5mL)
Lime juice
1 tbsp (15mL)
Fats and Oils
Oil
1/4 lbs (130mL)
Olive oil
3 oz (100mL)
Salad dressing
1/4 cup (56mL)
Dairy and Egg Products
Eggs
38 2/3 medium (1702g)
Butter
1/3 cup (66g)
String cheese
6 stick (168g)
Fresh mozzarella cheese
5 oz (142g)
Mozzarella cheese, shredded
2 oz (57g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/3 cup (79mL)
Hot sauce
2 tbsp (30mL)
Pesto sauce
6 tbsp (96g)
Spices and Herbs
Salt
2/3 oz (23g)
Black pepper
3 g (3g)
Paprika
1 tsp (2g)
Cajun seasoning
1/2 tbsp (3g)
Fresh basil
5 tbsp, chopped (13g)
Other
Chicken, drumsticks, with skin
4 lbs (1814g)
Low-sugar greek yogurt, flavored
2 container(s) (300g)
Roasted red peppers
2 pepper(s) (140g)
Italian pork sausage, raw
4 link (430g)
Pork rinds
1 oz (28g)
Italian seasoning
1 1/4 tsp (5g)
Finfish and Shellfish Products
Canned tuna
1 can (172g)
Vegetables and Vegetable Products
Bell pepper
1 3/4 large (283g)
Onion
1/4 small (18g)
Kale leaves
15 oz (430g)
Frozen broccoli
14 cup (1289g)
Fresh cilantro
2 tbsp, chopped (6g)
Fresh spinach
21 cup(s) (630g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Garlic
2 clove (6g)
Tomatoes
7 1/2 cherry tomatoes (128g)
Nut and Seed Products
Pecans
1 cup, halves (99g)
Walnuts
1/2 cup, shelled (56g)
Mixed nuts
5 tbsp (42g)
Poultry Products
Boneless chicken thighs, with skin
1 1/2 lbs (681g)
Boneless skinless chicken breast, raw
4 1/2 lbs (2030g)
Ground turkey, raw
3/4 lbs (340g)
Pork Products
Bacon
6 slice(s) (60g)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
Sweets
Chocolate, dark, 70-85%
2 square(s) (20g)
breakfast prep - 2 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. Avocado
175 cals, 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.
lunch prep - 2 days
1. Buffalo drumsticks
935 cals, 72p, 1c, 71f (per meal)
1/3 cup (80mL)
1 tbsp (15mL)
4 dash (3g)
4 dash, ground (1g)
2 lbs (907g)
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.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
3. Low-sugar Greek Yogurt
155 cals, 24p, 6c, 4f (per meal)
2 container(s) (300g)
snack prep - 3 days
1. Kale chips
140 cals, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
3. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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 - 2 days
1. Roasted pepper stuffed chicken
860 cals, 77p, 6c, 59f (per meal)
1 tbsp (15mL)
1 tsp (2g)
1 1/2 lbs (681g)
2 pepper(s) (140g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 2 days
1. Basic chicken breast
740 cals, 118p, 0c, 30f (per meal)
Recipe has been scaled from original by 2.33x. 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. Olive oil drizzled broccoli
175 cals, 7p, 5c, 11f (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
Drizzle with olive oil and season with salt and pepper to taste.
breakfast prep - 3 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.
dinner prep - 1 days
1. Italian sausage
1030 cals, 56p, 12c, 84f (per meal)
4 link (430g)
Recipe has been scaled from original by 4x. 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. Broccoli
45 cals, 4p, 3c, 0f (per meal)
1 1/2 cup (137g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Avocado deviled eggs
385 cals, 21p, 3c, 29f (per meal)
2 tbsp, chopped (6g)
2 tsp (10mL)
1 avocado(s) (201g)
6 large (300g)
1
Hard boil eggs by placing eggs in a pot covered in cold water.
2
Bring to a boil and let cook for 1 minute. Remove from heat, cover with a lid, and let sit 9 minutes.
3
Remove eggs, cool in a cold-water bath, and peel.
4
Slice eggs in half and spoon the yolk into a small bowl.
5
Add in the avocado, cilantro, lime juice, and salt/pepper to taste. Mash together thoroughly.
6
Spoon mixture into the holes of the egg whites.
7
Serve.
8
To store: sprinkle more lime juice on top and cover in plastic wrap. Store in refrigerator.
lunch prep - 1 days
1. Basic chicken & spinach salad
760 cals, 100p, 9c, 35f (per meal)
1/4 cup (56mL)
2 1/2 tsp (13mL)
15 oz (425g)
5 cup(s) (150g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
dinner prep - 1 days
1. Simple plain turkey burger
565 cals, 67p, 0c, 33f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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. Buttered broccoli
355 cals, 8p, 5c, 31f (per meal)
1 1/3 dash (0g)
1 1/3 dash (1g)
2 2/3 cup (243g)
2 2/3 tbsp (38g)
Recipe has been scaled from original by 1.33x. 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.
lunch prep - 2 days
1. Low carb fried chicken
935 cals, 80p, 1c, 68f (per meal)
2 lbs (907g)
1 oz (28g)
1/2 tbsp (3g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.67x. 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.
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (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.
breakfast prep - 2 days
1. Bacon & egg cups
360 cals, 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.
2. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 2 days
1. Caprese chicken
745 cals, 81p, 6c, 44f (per meal)
1 1/4 tsp (5g)
5 tbsp (80g)
2 1/2 tsp (13mL)
7 1/2 cherry tomatoes (128g)
5 tbsp, chopped (13g)
5 oz (142g)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Simple sauteed spinach
200 cals, 7p, 5c, 14f (per meal)
2 clove (6g)
4 dash, ground (1g)
4 dash (3g)
2 tbsp (30mL)
16 cup(s) (480g)
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. Roasted pepper wedges with cheese & pesto
140 cals, 8p, 4c, 10f (per meal)
1/2 tbsp (8g)
1/4 tsp (1mL)
1 oz (28g)
1/2 medium (60g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven or toaster oven to 400°F (200°C).
2
Slice the sides off the bell pepper to make wedges, 4 per pepper.
3
Rub wedges with oil and season with a sprinkle of salt and pepper. Place pepper wedges on a lined baking sheet and bake for 15 minutes.
4
Remove sheet from oven and add the cheese into the wedges. Bake another 7 minutes until cheese is bubbly.
5
Serve with pesto and enjoy.
