2900 calorie keto meal plan
In just a few clicks, generate your own 2900 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 (2875cal, 270g protein, 28g net carbs, 176g fat, 26g fiber per day) cannot be customized.
Day 1
2850cal, 213g protein, 31g net carbs, 198g fat, 23g fiber
1 1/2 serving(s) (468cal, 32p, 6c, 34f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
1 serving(s) (174cal, 18p, 3c, 9f)
16 oz (820cal, 79p, 0c, 56f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 2
2900cal, 219g protein, 34g net carbs, 198g fat, 25g fiber
1 1/2 serving(s) (468cal, 32p, 6c, 34f)
2 chop(s) (857cal, 82p, 6c, 55f)
2 cup(s) (58cal, 5p, 4c, 0f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
1 serving(s) (174cal, 18p, 3c, 9f)
1 1/2 serving(s) (771cal, 59p, 8c, 55f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
Day 3
2850cal, 285g protein, 27g net carbs, 167g fat, 28g fiber
5 mini muffin(s) (306cal, 24p, 2c, 23f)
6 slice(s) (215cal, 15p, 2c, 16f)
2 chop(s) (857cal, 82p, 6c, 55f)
2 cup(s) (58cal, 5p, 4c, 0f)
1 1/2 serving(s) (271cal, 13p, 3c, 21f)
1 serving(s) (174cal, 18p, 3c, 9f)
18 2/3 oz (740cal, 118p, 0c, 30f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
Day 4
2875cal, 354g protein, 26g net carbs, 140g fat, 26g fiber
5 mini muffin(s) (306cal, 24p, 2c, 23f)
6 slice(s) (215cal, 15p, 2c, 16f)
18 2/3 oz (740cal, 118p, 0c, 30f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
Day 5
2900cal, 350g protein, 27g net carbs, 146g fat, 17g fiber
5 mini muffin(s) (306cal, 24p, 2c, 23f)
6 slice(s) (215cal, 15p, 2c, 16f)
2 1/4 serving(s) (685cal, 90p, 8c, 31f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
26 oz (962cal, 165p, 4c, 31f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
Day 6
2925cal, 279g protein, 26g net carbs, 176g fat, 29g fiber
1 serving(s) (523cal, 42p, 9c, 34f)
1 1/2 wrap(s) (547cal, 46p, 4c, 36f)
2 serving(s) (435cal, 4p, 3c, 43f)
2 egg(s) (257cal, 14p, 2c, 19f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
26 oz (962cal, 165p, 4c, 31f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
Day 7
2850cal, 190g protein, 27g net carbs, 206g fat, 32g fiber
1 serving(s) (523cal, 42p, 9c, 34f)
1 1/2 wrap(s) (547cal, 46p, 4c, 36f)
2 serving(s) (435cal, 4p, 3c, 43f)
2 egg(s) (257cal, 14p, 2c, 19f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Grocery List (42 items)
Vegetables and Vegetable Products
Cabbage
3 cup, chopped (267g)
Frozen broccoli
17 cup (1547g)
Garlic
13 3/4 clove(s) (41g)
Cucumber
3/8 cucumber (8-1/4") (113g)
Tomatoes
2 medium whole (2-3/5" dia) (249g)
Collard greens
2 lbs (907g)
Fresh spinach
4 1/2 cup(s) (135g)
Fresh cilantro
4 tsp, chopped (4g)
Portabella cap
4 piece whole (564g)
Romaine lettuce
3 leaf outer (84g)
Pork Products
Bacon, raw
6 slice(s) (170g)
Pork shoulder
1 lbs (453g)
Pork loin chops, boneless, raw
4 chop (740g)
Bacon
14 slice(s) (140g)
Nut and Seed Products
Sunflower kernels
1/4 lbs (128g)
Almonds
1 cup, whole (128g)
Macadamia nuts, shelled, roasted
4 oz (113g)
Soups, Sauces, and Gravies
Salsa
1 cup (324g)
Other
Pork rinds
3 oz (85g)
Rotisserie chicken, cooked
1/2 lbs (255g)
Spices and Herbs
Black pepper
2 g (2g)
Salt
1/2 oz (15g)
Ground coriander
2 tbsp (10g)
Ground cumin
2 tbsp (12g)
Rosemary, dried
2 1/2 tsp (3g)
Lemon pepper
3 1/4 tbsp (22g)
Fats and Oils
Olive oil
5 oz (158mL)
Oil
2 1/2 oz (76mL)
Salad dressing
1/4 cup (51mL)
Dairy and Egg Products
Butter
1/2 cup (107g)
Goat cheese
1/2 cup (105g)
Eggs
28 medium (1227g)
Cheese
6 tbsp, shredded (42g)
Sausages and Luncheon Meats
Chicken sausage, cooked
4 link (336g)
Turkey bacon
18 slice(s) (288g)
Ham cold cuts
21 3/4 oz (616g)
Fruits and Fruit Juices
Lemon juice
1 fl oz (34mL)
Lime juice
1/2 tbsp (7mL)
Avocados
1 1/2 avocado(s) (285g)
Poultry Products
Boneless skinless chicken breast, raw
7 3/4 lbs (3479g)
Beverages
Water
2 1/2 tbsp (38mL)
Finfish and Shellfish Products
Tilapia, raw
3/4 lbs (336g)
breakfast prep - 2 days
1. Cabbage & bacon skillet
470 cals, 32p, 6c, 34f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 3 days
dinner prep - 1 days
1. Slow cooker carnitas
820 cals, 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. Olive oil drizzled broccoli
140 cals, 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 - 1 days
1. Chicken sausage
510 cals, 56p, 8c, 28f (per meal)
4 link (336g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Buttered broccoli
465 cals, 10p, 7c, 40f (per meal)
Recipe has been scaled from original by 1.75x. 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. Coriander and cumin rubbed pork chops
855 cals, 82p, 6c, 55f (per meal)
4 dash (0g)
4 chop (740g)
4 tbsp (60mL)
2 tbsp (10g)
2 tbsp (12g)
1 tsp (6g)
6 clove(s) (18g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Broccoli
60 cals, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Rotisserie chicken & tomato salad
770 cals, 59p, 8c, 55f (per meal)
1/2 tbsp (8mL)
1 1/2 tbsp (23mL)
3/8 cucumber (8-1/4") (113g)
3/4 large whole (3" dia) (137g)
1/2 lbs (255g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
dinner 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. Garlic collard greens
240 cals, 11p, 7c, 13f (per meal)
1 1/2 lbs (680g)
1 1/2 tbsp (23mL)
4 1/2 clove(s) (14g)
3 dash (2g)
Recipe has been scaled from original by 1.5x. 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 - 3 days
1. Goat cheese & tomato mini egg muffin
305 cals, 24p, 2c, 23f (per meal)
7 1/2 slice(s), thin/small (113g)
1/2 cup (105g)
7 1/2 large (375g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 2.5x. 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.
2. Turkey bacon
215 cals, 15p, 2c, 16f (per meal)
18 slice(s) (288g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cook turkey bacon according to package. Serve.
snack prep - 2 days
1. Ham chips with salsa
155 cals, 24p, 3c, 5f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut ham into bite-sized shapes.
2
Cook in toaster oven set to 400 F (200 C) or you can fry in a pan with non-stick spray.
3
Cook until edges are starting to brown and ham is getting more firm, about 6 minutes.
4
Remove from oven and let cool. They will firm up more when cool.
5
Serve with salsa.
2. Boiled eggs
210 cals, 19p, 1c, 14f (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.
lunch prep - 1 days
1. Rosemary chicken
915 cals, 134p, 4c, 40f (per meal)
1 1/3 lbs (595g)
1 3/4 clove(s) (5g)
1/4 tsp (1g)
1 3/4 tbsp (26mL)
1 3/4 tbsp (26mL)
2 1/2 tsp (3g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.
2
Put chicken in a ziplock bag and add in the oil mixture. Make sure marinade coats all sides of the chicken. Put it in the refrigerator for at least 15 minutes.
3
Grill chicken or cook in frying pan- about 5-7 minutes per side, or until internal temperature reaches 165 F (75 C). Serve.
2. Broccoli
100 cals, 10p, 7c, 0f (per meal)
3 1/2 cup (319g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Basic chicken & spinach salad
685 cals, 90p, 8c, 31f (per meal)
1/4 cup (51mL)
3/4 tbsp (11mL)
13 1/2 oz (383g)
4 1/2 cup(s) (135g)
Recipe has been scaled from original by 1.13x. 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 - 2 days
1. Lemon pepper chicken breast
960 cals, 165p, 4c, 31f (per meal)
3 1/4 tbsp (22g)
5 tsp (24mL)
3 1/4 lbs (1456g)
Recipe has been scaled from original by 3.25x. 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. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 2 days
1. Avocado deviled eggs
255 cals, 14p, 2c, 19f (per meal)
4 tsp, chopped (4g)
1/2 tbsp (7mL)
2/3 avocado(s) (134g)
4 large (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. Open-faced mushroom breakfast sliders
525 cals, 42p, 9c, 34f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package to your desired crispiness.
2
When cooked, remove bacon and discard most of the grease, leaving only a little in the pan.
3
Add the eggs, and cook sunny side up, about 5-7 minutes.
4
Remove the eggs, and add the portabella caps, face-down, and cook for about 4 minutes until heated through.
5
Plate by placing the portabella caps face-up and topping with the bacon and egg.
6
Serve.
lunch prep - 2 days
1. Ham, bacon, avocado lettuce wrap
545 cals, 46p, 4c, 36f (per meal)
6 oz (170g)
3 slice(s) (30g)
1 1/2 leaf outer (42g)
3/8 avocado(s) (75g)
3 tbsp, shredded (21g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, avocado, and cheese in the center of the lettuce leaf. Wrap it up. Serve.
dinner prep - 1 days
1. Pan fried tilapia
445 cals, 68p, 1c, 19f (per meal)
3/4 lbs (336g)
1 tbsp (15mL)
4 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Buttered broccoli
535 cals, 12p, 8c, 46f (per meal)
Recipe has been scaled from original by 2x. 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.