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 (2975cal, 244g protein, 30g net carbs, 199g fat, 19g fiber per day) cannot be customized.
Day 1
2950cal, 311g protein, 32g net carbs, 165g fat, 22g fiber
22 oz (814cal, 140p, 4c, 26f)
3 cup(s) (182cal, 3p, 9c, 14f)
20 oz (789cal, 128p, 2c, 30f)
2 cup(s) (267cal, 6p, 4c, 23f)
Day 2
2950cal, 119g protein, 32g net carbs, 247g fat, 34g fiber
4 sandwich(es) (1037cal, 45p, 5c, 90f)
Day 3
2950cal, 129g protein, 32g net carbs, 243g fat, 28g fiber
4 sandwich(es) (1037cal, 45p, 5c, 90f)
Day 4
2975cal, 355g protein, 32g net carbs, 154g fat, 13g fiber
2 2/3 serving(s) (812cal, 107p, 10c, 37f)
1 1/2 serving(s) (260cal, 27p, 5c, 14f)
26 oz (918cal, 164p, 5c, 27f)
1 serving(s) (116cal, 3p, 6c, 7f)
Day 5
3025cal, 299g protein, 26g net carbs, 187g fat, 11g fiber
2 2/3 serving(s) (812cal, 107p, 10c, 37f)
1 1/2 serving(s) (260cal, 27p, 5c, 14f)
4 burger(s) (750cal, 89p, 0c, 44f)
1 serving(s) (325cal, 22p, 5c, 23f)
Day 6
2950cal, 248g protein, 27g net carbs, 200g fat, 14g fiber
2 container(s) (156cal, 24p, 6c, 4f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
16 oz (820cal, 79p, 0c, 56f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
1 1/3 serving(s) (356cal, 25p, 5c, 26f)
13 1/3 oz (995cal, 108p, 8c, 58f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 7
2950cal, 248g protein, 27g net carbs, 200g fat, 14g fiber
2 container(s) (156cal, 24p, 6c, 4f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
16 oz (820cal, 79p, 0c, 56f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
1 1/3 serving(s) (356cal, 25p, 5c, 26f)
13 1/3 oz (995cal, 108p, 8c, 58f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Grocery List (41 items)
Fats and Oils
Oil
9 1/2 tbsp (141mL)
Olive oil
1 1/2 oz (48mL)
Balsamic vinaigrette
5 tbsp (74mL)
Mayonnaise
1/2 cup (120mL)
Salad dressing
1/2 cup (120mL)
Marinade sauce
13 tbsp (194mL)
Vegetables and Vegetable Products
Kale leaves
9 cup, chopped (360g)
Frozen broccoli
8 cup (728g)
Pickles
8 spear (280g)
Tomatoes
4 medium whole (2-3/5" dia) (490g)
Iceberg lettuce
16 slice(s) (560g)
Fresh spinach
10 2/3 cup(s) (320g)
Brussels sprouts
4 oz (113g)
Zucchini
1 medium (196g)
Spices and Herbs
Salt
5 g (5g)
Lemon pepper
4 tsp (9g)
Black pepper
1/2 g (1g)
Fresh basil
6 2/3 tbsp, chopped (18g)
Dairy and Egg Products
Eggs
18 large (900g)
Butter
5 tbsp (71g)
Cheese
10 oz (281g)
String cheese
2 stick (56g)
Fresh mozzarella cheese
6 2/3 oz (189g)
Other
Frozen cauliflower
3 cup (340g)
Italian seasoning
3/4 tbsp (8g)
Guacamole, store-bought
2 cup (448g)
Pork rinds
5 2/3 oz (161g)
Low-sugar greek yogurt, flavored
4 container(s) (600g)
French onion dip
2/3 cup (157g)
Poultry Products
Boneless skinless chicken breast, raw
8 lbs (3565g)
Ground turkey, raw
1 lbs (454g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (201g)
Lemon juice
1 tsp (5mL)
Nut and Seed Products
Walnuts
10 tbsp, shelled (63g)
Macadamia nuts, shelled, roasted
1/2 lbs (198g)
Sausages and Luncheon Meats
Ham cold cuts
10 slice (230g)
Soups, Sauces, and Gravies
Salsa
1 1/2 cup (396g)
Pesto sauce
6 2/3 tbsp (107g)
Pork Products
Bacon
30 slice(s) (300g)
Bacon, raw
2 slice(s) (57g)
Pork shoulder
2 lbs (907g)
breakfast prep - 3 days
1. Kale & eggs
380 cals, 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.
2. Sauteed Kale
120 cals, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
lunch prep - 1 days
1. Lemon pepper chicken breast
815 cals, 140p, 4c, 26f (per meal)
Recipe has been scaled from original by 1.38x. 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. Cauliflower rice
180 cals, 3p, 9c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
dinner prep - 1 days
1. Balsamic chicken breast
790 cals, 128p, 2c, 30f (per meal)
5 dash (2g)
2 1/2 tsp (13mL)
5 tbsp (75mL)
1 1/4 lbs (567g)
Recipe has been scaled from original by 1.25x. 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. Buttered broccoli
265 cals, 6p, 4c, 23f (per meal)
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
1. 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.
dinner prep - 2 days
1. Ham tacos
595 cals, 34p, 11c, 41f (per meal)
5 slice (115g)
10 tbsp (155g)
5 tbsp (90g)
5 tbsp, shredded (35g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Use tin foil to prop up the ham into a taco shell shape.
2
Broil in the oven for a few minutes until crispy. They might seem a little bit floppy, but once they cool for a few minutes, they will stiffen up.
3
Add in the guacamole, salsa, and cheese to the shells.
4
Serve
lunch prep - 2 days
1. Lettuce bun BLT
1035 cals, 45p, 5c, 90f (per meal)
4 spear (140g)
8 slice, medium (1/4" thick) (160g)
4 tbsp (60mL)
12 slice(s) (120g)
8 slice(s) (280g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Meanwhile, cut off two rounded edges of the iceberg lettuce to make two parts of the bun.
3
Spread mayo to the top iceberg slice.
4
Add cooked bacon, tomatoes, and pickles to the bottom iceberg slice and top with the other slice.
snack prep - 3 days
1. Cheesy crisps and guac
260 cals, 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.
breakfast prep - 2 days
1. Bacon omelet
420 cals, 29p, 2c, 33f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
lunch prep - 2 days
1. Basic chicken & spinach salad
810 cals, 107p, 10c, 37f (per meal)
1/2 cup (120mL)
1 3/4 tbsp (27mL)
2 lbs (907g)
10 2/3 cup(s) (320g)
Recipe has been scaled from original by 2.67x. 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.
2. Pork rinds and salsa
260 cals, 27p, 5c, 14f (per meal)
dinner prep - 1 days
1. Marinaded chicken breast
920 cals, 164p, 5c, 27f (per meal)
Recipe has been scaled from original by 1.63x. 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. Roasted brussels sprouts
115 cals, 3p, 6c, 7f (per meal)
4 oz (113g)
1/2 tbsp (8mL)
1 dash (1g)
2/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
dinner prep - 1 days
1. Simple plain turkey burger
750 cals, 89p, 0c, 44f (per meal)
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. Bacon zucchini noodles
325 cals, 22p, 5c, 23f (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.
lunch prep - 2 days
1. Slow cooker carnitas
820 cals, 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. Buttered broccoli
200 cals, 4p, 3c, 17f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
3 tbsp (43g)
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
Mix in butter until melted and season with salt and pepper to taste.
breakfast prep - 2 days
1. Low-sugar Greek Yogurt
155 cals, 24p, 6c, 4f (per meal)
2 container(s) (300g)
dinner prep - 2 days
1. Caprese chicken
995 cals, 108p, 8c, 58f (per meal)
1/2 tbsp (6g)
6 2/3 tbsp (107g)
1 tbsp (17mL)
10 cherry tomatoes (170g)
6 2/3 tbsp, chopped (18g)
6 2/3 oz (189g)
1 2/3 lbs (747g)
Recipe has been scaled from original by 1.67x. 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. 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.
snack prep - 2 days
1. Pork rinds with french onion dip
355 cals, 26p, 6c, 26f (per meal)