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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (2775cals, 220g protein, 28g net carbs, 189g fat 19g fiber per day) cannot be customized.
Day 1
2775cals, 192g protein, 32g net carbs, 199g fat 22g fiber per day
8 mini muffin(s) (489cal, 38p, 3c, 36f)
9 crisps (392cal, 17p, 4c, 32f)
9 oz (886cal, 63p, 4c, 68f)
1/2 zucchini (73cal, 2p, 3c, 5f)
Day 2
2775cals, 205g protein, 18g net carbs, 206g fat 10g fiber per day
8 mini muffin(s) (489cal, 38p, 3c, 36f)
16 oz (820cal, 79p, 0c, 56f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
9 crisps (392cal, 17p, 4c, 32f)
9 oz (886cal, 63p, 4c, 68f)
1/2 zucchini (73cal, 2p, 3c, 5f)
Day 3
2750cals, 217g protein, 26g net carbs, 190g fat 16g fiber per day
3 egg(s) (238cal, 19p, 1c, 18f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
16 oz (820cal, 79p, 0c, 56f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
9 crisps (392cal, 17p, 4c, 32f)
12 oz (473cal, 77p, 1c, 18f)
1 3/4 serving(s) (285cal, 4p, 8c, 25f)
8 oz mushrooms (191cal, 7p, 5c, 15f)
Day 4
2775cals, 213g protein, 29g net carbs, 193g fat 19g fiber per day
3 egg(s) (238cal, 19p, 1c, 18f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
21 1/3 oz (819cal, 76p, 3c, 56f)
1 serving(s) (150cal, 3p, 6c, 10f)
12 oz (473cal, 77p, 1c, 18f)
1 3/4 serving(s) (285cal, 4p, 8c, 25f)
8 oz mushrooms (191cal, 7p, 5c, 15f)
Day 5
2775cals, 251g protein, 34g net carbs, 170g fat 26g fiber per day
3 egg(s) (238cal, 19p, 1c, 18f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
13 1/3 oz (390cal, 79p, 0c, 8f)
1 serving(s) (163cal, 3p, 4c, 14f)
16 oz mushrooms (381cal, 14p, 10c, 30f)
2 serving(s) (902cal, 91p, 13c, 49f)
2 cup(s) (81cal, 18p, 0c, 1f)
Day 6
2750cals, 232g protein, 33g net carbs, 177g fat 26g fiber per day
3 serving(s) (361cal, 20p, 2c, 28f)
1 slice(s) (164cal, 4p, 1c, 15f)
10 2/3 oz (796cal, 87p, 6c, 46f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 serving(s) (153cal, 1p, 3c, 14f)
2 serving(s) (902cal, 91p, 13c, 49f)
2 cup(s) (81cal, 18p, 0c, 1f)
Day 7
2775cals, 233g protein, 27g net carbs, 187g fat 16g fiber per day
3 serving(s) (361cal, 20p, 2c, 28f)
1 slice(s) (164cal, 4p, 1c, 15f)
10 2/3 oz (796cal, 87p, 6c, 46f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 serving(s) (153cal, 1p, 3c, 14f)
16 oz (918cal, 109p, 4c, 52f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
Grocery List (46 items)
Vegetables and Vegetable Products
Tomatoes
5 medium whole (2-3/5" dia) (627g)
Onion
10 slices, thin (90g)
Romaine lettuce
2 1/2 leaf outer (70g)
Zucchini
4 large (1303g)
Mushrooms
2 3/4 lbs (1247g)
Garlic
2 1/4 clove (7g)
Bell pepper
2 3/4 large (447g)
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Fruits and Fruit Juices
Avocados
1 1/2 avocado(s) (326g)
Strawberries
1/2 cup, sliced (83g)
Sausages and Luncheon Meats
Ham cold cuts
13 1/4 oz (376g)
Spices and Herbs
Dijon mustard
1 1/4 tbsp (19g)
Black pepper
3 dash (0g)
Salt
2 1/4 g (2g)
Fresh basil
6 1/3 tbsp, chopped (17g)
Ground cumin
4 tsp (8g)
Dairy and Egg Products
Cheese
3/4 lbs (358g)
Goat cheese
1/2 cup (112g)
Eggs
23 1/2 large (1175g)
Butter
1 1/2 tbsp (21g)
Fresh mozzarella cheese
1/2 lbs (208g)
Heavy cream
1/3 cup (79mL)
Parmesan cheese
1/4 cup (23g)
Beverages
Water
1 cup (230mL)
Other
Guacamole, store-bought
9 1/2 oz (270g)
Italian seasoning
2 tsp (7g)
Sugar-free barbecue sauce
2 3/4 tbsp (40g)
Chicken bone broth
4 cup(s) (mL)
Mixed greens
6 cup (180g)
Almond flour
1/6 cup(s) (18g)
Fats and Oils
Oil
6 1/4 oz (190mL)
Olive oil
1/2 cup (120mL)
Balsamic vinaigrette
1/2 cup (106mL)
Caesar salad dressing
4 tbsp (59g)
Poultry Products
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Boneless skinless chicken breast, raw
5 1/2 lbs (2412g)
Chicken wings, with skin, raw
1 1/3 lbs (605g)
Pork Products
Pork shoulder
2 lbs (907g)
Pork tenderloin, raw
13 1/3 oz (378g)
Nut and Seed Products
Almonds
3/4 cup, whole (107g)
Pecans
1/2 cup, halves (50g)
Roasted pumpkin seeds, unsalted
4 oz (118g)
Almond butter
1/2 tbsp (8g)
Soups, Sauces, and Gravies
Salsa verde
4 tbsp (64g)
Pesto sauce
1/3 cup (85g)
Baked Products
Baking powder
2 dash (1g)
lunch prep - 1 days
1. Ham club lettuce wrap
585cal, 54p, 14c, 29f (per meal)
5 slice(s), thin/small (75g)
5/8 avocado(s) (126g)
10 slices, thin (90g)
10 oz (284g)
2 1/2 leaf outer (70g)
1 1/4 tbsp (19g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Spread the dijon on the inside of the lettuce leaf.
2
Place the ham, tomato, onion, and avocado on the mustard.
3
Wrap up the leaf. Serve.
breakfast prep - 2 days
1. Goat cheese & tomato mini egg muffin
489cal, 38p, 3c, 36f (per meal)
8 slice(s), thin/small (120g)
1/2 cup (112g)
8 large (400g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
snack prep - 3 days
1. Cheesy crisps and guac
392cal, 17p, 4c, 32f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Chicken thighs and mushrooms
886cal, 63p, 4c, 68f (per meal)
3 thigh (6 oz ea) (510g)
3 dash (0g)
1 1/2 tbsp (21g)
3/4 cup(s) (178mL)
3 dash (1g)
3/4 lbs (340g)
3 tbsp (45mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Basic zoodles
73cal, 2p, 3c, 5f (per meal)
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.
lunch prep - 2 days
1. Slow cooker carnitas
820cal, 79p, 0c, 56f (per meal)
2 lbs (907g)
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. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
breakfast prep - 3 days
1. Basic scrambled eggs
238cal, 19p, 1c, 18f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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 - 2 days
1. Balsamic chicken breast
473cal, 77p, 1c, 18f (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. Sauteed mushrooms
191cal, 7p, 5c, 15f (per meal)
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.
3. Garlic zucchini noodles
285cal, 4p, 8c, 25f (per meal)
Recipe has been scaled from original by 3.5x. 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. Sugar-free bbq chicken wings
819cal, 76p, 3c, 56f (per meal)
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
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbecue sauce to coat.
6
Serve.
2. Pepper strips and guacamole (keto)
150cal, 3p, 6c, 10f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers and remove the seeds.
2
Spread the guacamole over the sliced peppers or just use them to dip into it.
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.
lunch prep - 1 days
1. Pork tenderloin
390cal, 79p, 0c, 8f (per meal)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
If your pork tenderloin came unseasoned, season with salt/pepper and any herbs or spices you have on hand.
3
Place on a baking sheet and bake for about 20-25 minutes, or until the internal temperature reaches 160°F (72°C).
4
Remove from oven and let rest for about 5 minutes. Slice and serve.
2. Sauteed mushrooms
381cal, 14p, 10c, 30f (per meal)
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.
3. Garlic zucchini noodles
163cal, 3p, 4c, 14f (per meal)
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 - 2 days
1. Paleo salsa verde chicken salad
902cal, 91p, 13c, 49f (per meal)
8 slices (200g)
2 roma tomato (160g)
4 tbsp (64g)
4 tsp (8g)
1/2 cup (59g)
6 cup (180g)
4 tsp (20mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
When chicken is cool enough to handle, chop it into bite-sized pieces.
3
Add mixed greens to a bowl and arrange the chicken, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
2. Bone broth
81cal, 18p, 0c, 1f (per meal)
4 cup(s) (mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat bone broth according to package instructions and sip.
breakfast prep - 2 days
1. Egg in an eggplant
361cal, 20p, 2c, 28f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Low carb bread with almond butter
164cal, 4p, 2c, 15f (per meal)
1/2 tbsp (8g)
1/2 large (25g)
1 1/3 dash (1g)
2 dash (1g)
1 tbsp (15mL)
1/6 cup(s) (18g)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Caprese chicken
796cal, 87p, 6c, 46f (per meal)
8 cherry tomatoes (136g)
1/3 lbs (151g)
1/2 tbsp (5g)
1/3 cup (85g)
2 2/3 tsp (13mL)
1/3 cup, chopped (14g)
1 1/3 lbs (597g)
Recipe has been scaled from original by 1.33x. 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. Cooked peppers
120cal, 1p, 5c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
snack prep - 2 days
2. Strawberries and cream
153cal, 1p, 3c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the strawberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
dinner prep - 1 days
1. Caesar chicken breasts
918cal, 109p, 4c, 52f (per meal)
4 tbsp (20g)
4 tbsp (59g)
1 lbs (454g)
1
Preheat oven to 400°F (200°C).
2
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Parmesan zucchini noodles
91cal, 2p, 2c, 8f (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 and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.