3000 calorie keto meal plan
In just a few clicks, generate your own 3000 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 (2975cals, 224g protein, 25g net carbs, 213g fat 17g fiber per day) cannot be customized.
Day 1
2975cals, 271g protein, 14g net carbs, 198g fat 9g fiber per day
2 slice(s) (329cal, 9p, 3c, 30f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 2/3 serving(s) (884cal, 42p, 1c, 79f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
26 2/3 oz (942cal, 168p, 5c, 28f)
1 cup(s) (71cal, 3p, 1c, 5f)
Day 2
2975cals, 271g protein, 14g net carbs, 198g fat 9g fiber per day
2 slice(s) (329cal, 9p, 3c, 30f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 2/3 serving(s) (884cal, 42p, 1c, 79f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
26 2/3 oz (942cal, 168p, 5c, 28f)
1 cup(s) (71cal, 3p, 1c, 5f)
Day 3
2950cals, 181g protein, 25g net carbs, 230g fat 17g fiber per day
2 slice(s) (329cal, 9p, 3c, 30f)
3 egg(s) (208cal, 19p, 1c, 14f)
2 link (514cal, 28p, 6c, 42f)
1 2/3 serving(s) (542cal, 37p, 8c, 39f)
1 ball(s) (135cal, 6p, 2c, 10f)
1 serving(s) (218cal, 2p, 1c, 22f)
1 stick(s) (83cal, 7p, 2c, 6f)
18 2/3 oz (788cal, 67p, 1c, 57f)
2 cup(s) (142cal, 6p, 2c, 9f)
Day 4
3050cals, 205g protein, 31g net carbs, 229g fat 12g fiber per day
2 serving(s) (531cal, 34p, 5c, 42f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 link (514cal, 28p, 6c, 42f)
1 2/3 serving(s) (542cal, 37p, 8c, 39f)
1 ball(s) (135cal, 6p, 2c, 10f)
1 serving(s) (218cal, 2p, 1c, 22f)
1 stick(s) (83cal, 7p, 2c, 6f)
13 1/3 oz (495cal, 67p, 0c, 25f)
1 serving(s) (524cal, 23p, 7c, 44f)
Day 5
2950cals, 247g protein, 23g net carbs, 202g fat 11g fiber per day
2 serving(s) (531cal, 34p, 5c, 42f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 roll up(s) (216cal, 17p, 2c, 16f)
1 serving(s) (218cal, 2p, 1c, 22f)
18 oz (666cal, 114p, 3c, 21f)
1 2/3 serving(s) (303cal, 6p, 8c, 26f)
Day 6
2975cals, 216g protein, 31g net carbs, 210g fat 24g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 serving(s) (218cal, 8p, 7c, 17f)
2 roll up(s) (216cal, 17p, 2c, 16f)
1 serving(s) (218cal, 2p, 1c, 22f)
9 oz (281cal, 46p, 3c, 9f)
1 1/2 serving(s) (488cal, 33p, 7c, 35f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
Day 7
3050cals, 177g protein, 37g net carbs, 227g fat 36g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 serving(s) (218cal, 8p, 7c, 17f)
2 roll up(s) (216cal, 17p, 2c, 16f)
1 serving(s) (218cal, 2p, 1c, 22f)
9 oz (281cal, 46p, 3c, 9f)
1 1/2 serving(s) (488cal, 33p, 7c, 35f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
Grocery List (42 items)
Nut and Seed Products
Almond butter
2 oz (55g)
Macadamia nuts, shelled, roasted
1/2 lbs (198g)
Pecans
1/2 cup, halves (50g)
Dairy and Egg Products
Eggs
31 medium (1373g)
Butter
3 1/3 tbsp (47g)
String cheese
2 stick (56g)
Cheese
1/2 lbs (211g)
Parmesan cheese
2 2/3 tbsp (13g)
Cheddar cheese
1 cup, shredded (113g)
Spices and Herbs
Salt
1/2 tbsp (10g)
Dijon mustard
1/2 tbsp (8g)
Black pepper
1/4 tbsp, ground (2g)
Lemon pepper
1 tbsp (8g)
Cajun seasoning
2 tbsp (14g)
Baked Products
Baking powder
1/4 tbsp (4g)
Fats and Oils
Oil
6 oz (180mL)
Marinade sauce
1 2/3 cup (401mL)
Olive oil
2 1/3 oz (73mL)
Other
Almond flour
2 oz (62g)
Pork rinds
2 oz (57g)
Frozen riced cauliflower
4 cup, frozen (424g)
Italian pork sausage, raw
4 link (430g)
Italian seasoning
1 tsp (4g)
Chicken, drumsticks, with skin
2 lbs (907g)
Guacamole, store-bought
1/2 cup (124g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (1997g)
Chicken wings, with skin, raw
18 3/4 oz (530g)
Vegetables and Vegetable Products
Fresh spinach
2 cup(s) (60g)
Garlic
10 clove(s) (31g)
Zucchini
10 medium (1960g)
Fresh parsley
5 tsp (6g)
Raw celery
8 stalk, medium (7-1/2" - 8" long) (320g)
Tomatoes
3 medium whole (2-3/5" dia) (362g)
Collard greens
1 1/2 lbs (680g)
Pork Products
Bacon, raw
14 2/3 slice(s) (416g)
Beef Products
Ribeye, raw
16 2/3 oz (473g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (127mL)
Beverages
Protein powder
1 tbsp (6g)
Sausages and Luncheon Meats
Pepperoni
24 slices (48g)
Ham cold cuts
6 slice (138g)
Finfish and Shellfish Products
Cod, raw
2 lbs (888g)
Legumes and Legume Products
Peanut butter
4 tbsp (64g)
breakfast prep - 3 days
1. Low carb bread with almond butter
329cal, 9p, 3c, 30f (per meal)
1 1/2 tbsp (24g)
1 1/2 large (75g)
4 dash (3g)
1/4 tbsp (4g)
3 tbsp (45mL)
1/2 cup(s) (55g)
Recipe has been scaled from original by 1.5x. 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.
2. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. 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.
snack prep - 2 days
1. Pork rinds
149cal, 17p, 0c, 9f (per meal)
1 oz (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 2 days
1. Marinaded chicken breast
942cal, 168p, 5c, 28f (per meal)
Recipe has been scaled from original by 3.33x. 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. Spinach cauliflower mince
71cal, 3p, 1c, 5f (per meal)
1 cup(s) (30g)
2 tsp (10mL)
2 cup, frozen (212g)
2 clove(s) (6g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
lunch prep - 2 days
1. Steak with herb butter
884cal, 42p, 1c, 79f (per meal)
1 tbsp (17mL)
1/4 cup (47g)
1/2 tbsp (8g)
1 2/3 clove (5g)
5 tsp (6g)
16 2/3 oz (473g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
If butter is not softened, place it in a small microwave-safe bowl and microwave for 3-8 seconds until it has softened somewhat. Add garlic, dijon, just half of the parsley, and some salt and pepper to the butter. Mix until combined.
2
Pat steak dry and season with some salt and pepper.
3
Heat oil in a skillet over medium-high heat. Cook steak until it reaches desired doneness, about 3-5 minutes per side. Transfer steak to a cutting board to rest.
4
Slice steak and serve topped with herb butter and remaining parsley.
2. Bacon zucchini noodles
163cal, 11p, 2c, 12f (per meal)
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.
dinner prep - 1 days
1. Buffalo chicken wings
788cal, 67p, 1c, 57f (per meal)
3 tbsp (47mL)
18 2/3 oz (530g)
1/4 tsp, ground (1g)
1/4 tsp (2g)
1 3/4 tsp (9mL)
Recipe has been scaled from original by 0.58x. 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.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Spinach cauliflower mince
142cal, 6p, 2c, 9f (per meal)
1 cup(s) (30g)
2 tsp (10mL)
2 cup, frozen (212g)
2 clove(s) (6g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
snack prep - 2 days
1. Almond protein balls
135cal, 6p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together until well incorporated.
2
Form into balls.
3
Store any leftovers in an airtight container in the fridge.
lunch prep - 2 days
1. Italian sausage
514cal, 28p, 6c, 42f (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. 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.
breakfast prep - 2 days
1. Egg-crust breakfast pizza
531cal, 34p, 5c, 42f (per meal)
1 tsp (4g)
4 tsp (20mL)
24 slices (48g)
1 cup, chopped (180g)
8 extra large (448g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Beat eggs and seasonings in a small bowl.
2
Heat oil of choice in a skillet (make sure the size of your skillet will fit the amount of eggs nicely) over medium-high heat.
3
Pour eggs into skillet and spread them in an even layer on the bottom of the skillet.
4
Cook eggs a couple minutes, just until the bottom starts to set.
5
Put toppings (tomato, pepperoni, any other vegetables you have on hand) onto egg mixture and continue cooking until eggs are done and toppings are warmed.
6
Serve.
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 - 1 days
1. Simple roasted cod
495cal, 67p, 0c, 25f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Cheesy zucchini noodles
524cal, 23p, 7c, 44f (per meal)
3/4 cup, shredded (85g)
1 tbsp (5g)
1 tbsp (15mL)
1 medium (196g)
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.
lunch prep - 2 days
1. Buffalo drumsticks
934cal, 72p, 1c, 71f (per meal)
2 lbs (907g)
4 dash, ground (1g)
4 dash (3g)
1 tbsp (15mL)
1/3 cup (80mL)
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. 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.
snack prep - 3 days
1. Cheesy ham roll ups
216cal, 17p, 2c, 16f (per meal)
Recipe has been scaled from original by 6x. 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.
dinner prep - 1 days
1. Lemon pepper chicken breast
666cal, 114p, 3c, 21f (per meal)
1 tbsp (8g)
1/2 tbsp (8mL)
18 oz (504g)
Recipe has been scaled from original by 1.13x. 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. Parmesan zucchini noodles
303cal, 6p, 8c, 26f (per meal)
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
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.
breakfast prep - 2 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. Celery and peanut butter
218cal, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 2 days
1. Cajun cod
281cal, 46p, 3c, 9f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Garlic collard greens
239cal, 11p, 7c, 13f (per meal)
4 1/2 clove(s) (14g)
3 dash (2g)
1 1/2 tbsp (23mL)
1 1/2 lbs (680g)
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.
3. Bacon zucchini noodles
488cal, 33p, 7c, 35f (per meal)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Cheese and guac tacos
700cal, 30p, 8c, 58f (per meal)
Recipe has been scaled from original by 4x. 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 (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
