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 (2900cals, 210g protein, 30g net carbs, 205g fat 20g fiber per day) cannot be customized.
Day 1
2850cals, 222g protein, 25g net carbs, 205g fat 7g fiber per day
10 oz (574cal, 68p, 3c, 32f)
3/4 serving(s) (393cal, 17p, 5c, 33f)
1 1/3 lbs (928cal, 81p, 5c, 65f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
Day 2
2850cals, 222g protein, 25g net carbs, 205g fat 7g fiber per day
10 oz (574cal, 68p, 3c, 32f)
3/4 serving(s) (393cal, 17p, 5c, 33f)
1 1/3 lbs (928cal, 81p, 5c, 65f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
Day 3
2925cals, 232g protein, 29g net carbs, 198g fat 23g fiber per day
1 serving(s) (333cal, 19p, 4c, 25f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
22 oz (777cal, 139p, 4c, 23f)
1 serving(s) (182cal, 4p, 5c, 16f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
1/2 serving(s) (75cal, 2p, 3c, 5f)
1 serving(s) (180cal, 9p, 2c, 14f)
3 1/2 serving(s) (795cal, 41p, 5c, 67f)
1 serving(s) (218cal, 2p, 1c, 22f)
Day 4
2925cals, 192g protein, 33g net carbs, 217g fat 22g fiber per day
1 serving(s) (333cal, 19p, 4c, 25f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
1/2 serving(s) (75cal, 2p, 3c, 5f)
1 serving(s) (180cal, 9p, 2c, 14f)
3 1/2 serving(s) (795cal, 41p, 5c, 67f)
1 serving(s) (218cal, 2p, 1c, 22f)
Day 5
2875cals, 214g protein, 33g net carbs, 195g fat 34g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 slice(s) (164cal, 4p, 1c, 15f)
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
1 serving(s) (218cal, 2p, 1c, 22f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
1/2 serving(s) (75cal, 2p, 3c, 5f)
1 serving(s) (180cal, 9p, 2c, 14f)
14 oz (478cal, 79p, 2c, 17f)
2 3/4 cup(s) (367cal, 8p, 5c, 32f)
1 serving(s) (182cal, 4p, 5c, 16f)
Day 6
2900cals, 201g protein, 34g net carbs, 204g fat 31g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 slice(s) (164cal, 4p, 1c, 15f)
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
1 serving(s) (218cal, 2p, 1c, 22f)
2 1/4 serving(s) (876cal, 84p, 12c, 52f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Day 7
2875cals, 190g protein, 32g net carbs, 212g fat 18g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 slice(s) (164cal, 4p, 1c, 15f)
2 patties (4oz each) (666cal, 46p, 0c, 53f)
2 serving(s) (284cal, 16p, 10c, 18f)
2 1/4 serving(s) (876cal, 84p, 12c, 52f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Grocery List (48 items)
Spices and Herbs
Salt
1/4 oz (6g)
Garlic powder
1/4 tbsp (2g)
Black pepper
1 tsp (1g)
Fresh tarragon
1 3/4 tsp, chopped (1g)
Fresh basil
1/3 cup leaves, whole (8g)
Vegetables and Vegetable Products
Kale leaves
2 cup, chopped (80g)
Zucchini
4 1/2 medium (882g)
Garlic
7 clove(s) (21g)
Bell pepper
1 1/2 large (261g)
Tomatoes
2 medium whole (2-3/5" dia) (257g)
Onion
7/8 small (61g)
Frozen broccoli
2 3/4 cup (250g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Romaine lettuce
3/4 head (482g)
Dairy and Egg Products
Eggs
24 3/4 large (1238g)
Cheese
10 oz (287g)
String cheese
2 stick (56g)
Parmesan cheese
1/4 lbs (100g)
Butter
1/4 cup (61g)
Goat cheese
1/2 lbs (198g)
Mozzarella cheese, shredded
6 oz (170g)
Fresh mozzarella cheese
2 oz (57g)
Fats and Oils
Oil
2 1/2 oz (76mL)
Olive oil
3 1/4 oz (102mL)
Caesar salad dressing
2/3 cup (162g)
Marinade sauce
2/3 cup (166mL)
Ranch dressing
4 tbsp (60mL)
Balsamic vinaigrette
4 tsp (20mL)
Other
Guacamole, store-bought
6 1/2 oz (185g)
Mixed greens
3 package (5.5 oz) (458g)
Pork rinds
1 1/2 oz (43g)
French onion dip
6 tbsp (88g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Almond flour
4 tbsp (28g)
Ground beef (20% fat)
1/2 lbs (227g)
Baked Products
Baking powder
3/4 oz (22g)
Poultry Products
Chicken wings, with skin, raw
2 2/3 lbs (1210g)
Boneless skinless chicken breast, raw
4 3/4 lbs (2141g)
Nut and Seed Products
Sunflower kernels
4 oz (113g)
Macadamia nuts, shelled, roasted
4 oz (113g)
Almonds
3/4 cup, whole (107g)
Almond butter
3/4 tbsp (12g)
Walnuts
1 1/4 cup, shelled (125g)
Pork Products
Bacon
11 2/3 slice(s) (117g)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (486g)
Lime juice
3 1/2 tsp (18mL)
Finfish and Shellfish Products
Canned tuna
3 1/2 can (602g)
Tilapia, raw
14 oz (392g)
breakfast prep - 2 days
1. Kale & eggs
378cal, 26p, 4c, 28f (per meal)
Recipe has been scaled from original by 2x. 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.
snack prep - 2 days
1. Cheesy crisps and guac
261cal, 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. 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. Parmesan zucchini noodles
91cal, 2p, 2c, 8f (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 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.
lunch prep - 2 days
1. Caesar chicken breasts
574cal, 68p, 3c, 32f (per meal)
5 tbsp (25g)
5 tbsp (73g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
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. Cheesy zucchini noodles
393cal, 17p, 5c, 33f (per meal)
1 cup, shredded (127g)
1 1/2 tbsp (8g)
1 1/2 tbsp (23mL)
1 1/2 medium (294g)
Recipe has been scaled from original by 1.5x. 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 zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the cheese and heat through until melted.
3
Remove from heat, top with parmesan, and serve.
dinner prep - 2 days
1. Bacon & goat cheese salad
795cal, 41p, 5c, 67f (per meal)
2 1/3 tbsp (28g)
7 slice(s) (70g)
2 1/3 tbsp (35mL)
1/2 lbs (198g)
7 cup (210g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package. Set aside.
2
Meanwhile toss together greens, sunflower kernels, goat cheese, and olive oil.
3
When bacon has cooled, crumble it on top of the greens and serve.
snack prep - 3 days
1. Pork rinds with french onion dip
134cal, 10p, 2c, 10f (per meal)
3. Pepper strips and guacamole (keto)
75cal, 2p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 2 days
1. Avocado and bacon egg salad
333cal, 19p, 4c, 25f (per meal)
2/3 avocado(s) (134g)
4 large (200g)
2 2/3 slice(s) (27g)
1/4 tbsp (2g)
1 1/3 cup (40g)
Recipe has been scaled from original by 0.67x. 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 - 1 days
1. Marinaded chicken breast
777cal, 139p, 4c, 23f (per meal)
Recipe has been scaled from original by 1.38x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Parmesan zucchini noodles
182cal, 4p, 5c, 16f (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 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.
lunch prep - 1 days
1. Ranch chicken
921cal, 102p, 11c, 52f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
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.
2. Cooked peppers
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 3 days
1. Basic scrambled eggs
318cal, 25p, 1c, 24f (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. 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.
lunch prep - 2 days
1. Avocado tuna salad
764cal, 71p, 10c, 42f (per meal)
14 tbsp, chopped (158g)
3 1/2 can (602g)
7/8 small (61g)
3 1/2 cup (105g)
1/2 tsp (0g)
1/2 tsp (1g)
3 1/2 tsp (18mL)
1 3/4 avocado(s) (352g)
Recipe has been scaled from original by 3.5x. 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.
dinner prep - 1 days
1. Buttery tarragon tilapia
478cal, 80p, 2c, 17f (per meal)
2 1/2 tsp (12g)
1 3/4 tsp, chopped (1g)
1 3/4 clove (5g)
14 oz (392g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2
In a small bowl, microwave the butter for a few seconds until melted. Stir in the garlic, tarragon, and a pinch of salt.
3
Place the tilapia fillets on the prepared baking sheet and spoon the buttery sauce evenly over the top.
4
Bake for 12-15 minutes, or until the tilapia is opaque and flakes easily with a fork. Serve.
2. Parmesan zucchini noodles
182cal, 4p, 5c, 16f (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 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.
3. Buttered broccoli
367cal, 8p, 5c, 32f (per meal)
2 3/4 tbsp (39g)
1 1/2 dash (0g)
2 3/4 cup (250g)
1 1/2 dash (1g)
Recipe has been scaled from original by 1.38x. 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.
snack prep - 2 days
2. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Chicken caesar salad
876cal, 84p, 12c, 52f (per meal)
3 piece (510g)
6 oz (170g)
6 tbsp (88g)
1/4 tsp (0g)
1/4 tsp (1g)
3 tbsp (19g)
3/4 head (470g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut chicken into bite-sized pieces and cook to taste.
2
Wash and lay out lettuce leaves on paper towels and pat dry.
3
Cut lettuce into 1 inch strips and place in a large mixing bowl.
4
Add chicken and mozzarella cheese and toss.
5
Sprinkle Parmesan cheese and salt and pepper onto lettuce and toss again.
6
Add dressing to individual salad bowls when serving so they won't get soggy.
lunch prep - 1 days
1. Bacon hamburger lettuce wrap
666cal, 46p, 0c, 53f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat and cook bacon until done.
2
Meanwhile, form the beef into patties and season all sides with salt/pepper to taste.
3
Remove cooked bacon and place the patties in the skillet. Cook on each side for about 4 minutes (or until internal temperature reaches about 160 F (70 C)).
4
When patties are done, place on romaine lettuce and top with bacon.
5
Serve.
2. Caprese salad
284cal, 16p, 10c, 18f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.