3100 calorie keto meal plan
In just a few clicks, generate your own 3100 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 (3075cal, 263g protein, 32g net carbs, 199g fat, 24g fiber per day) cannot be customized.
Day 1
3075cal, 328g protein, 33g net carbs, 172g fat, 24g fiber
6 lettuce wrap(s) (337cal, 26p, 3c, 24f)
1/4 cup (183cal, 2p, 1c, 18f)
21 1/3 oz (847cal, 134p, 0c, 34f)
4 tomato(es) (238cal, 3p, 10c, 19f)
22 oz (814cal, 140p, 4c, 26f)
2 serving(s) (232cal, 7p, 12c, 14f)
Day 2
3075cal, 328g protein, 33g net carbs, 172g fat, 24g fiber
6 lettuce wrap(s) (337cal, 26p, 3c, 24f)
1/4 cup (183cal, 2p, 1c, 18f)
21 1/3 oz (847cal, 134p, 0c, 34f)
4 tomato(es) (238cal, 3p, 10c, 19f)
22 oz (814cal, 140p, 4c, 26f)
2 serving(s) (232cal, 7p, 12c, 14f)
Day 3
3050cal, 234g protein, 31g net carbs, 216g fat, 12g fiber
1 sandwich(es) (571cal, 42p, 2c, 44f)
12 oz (895cal, 97p, 7c, 52f)
1 1/3 serving(s) (170cal, 2p, 7c, 14f)
12 oz (858cal, 77p, 6c, 59f)
2 tomato(es) (119cal, 2p, 5c, 9f)
Day 4
3050cal, 230g protein, 28g net carbs, 215g fat, 20g fiber
1 sandwich(es) (571cal, 42p, 2c, 44f)
12 oz (895cal, 97p, 7c, 52f)
1 1/3 serving(s) (170cal, 2p, 7c, 14f)
2 serving(s) (366cal, 18p, 5c, 29f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
13 1/3 oz (778cal, 60p, 1c, 59f)
3 1/2 cup(s) (249cal, 11p, 4c, 16f)
Day 5
3050cal, 222g protein, 32g net carbs, 217g fat, 22g fiber
1 sandwich(es) (571cal, 42p, 2c, 44f)
2 1/4 serving(s) (685cal, 90p, 8c, 31f)
1/2 cup (366cal, 5p, 2c, 36f)
2 serving(s) (366cal, 18p, 5c, 29f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (722cal, 64p, 10c, 45f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
Day 6
3050cal, 221g protein, 35g net carbs, 211g fat, 34g fiber
12 oz (702cal, 60p, 0c, 51f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
1 1/2 serving(s) (722cal, 64p, 10c, 45f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
Day 7
3100cal, 282g protein, 31g net carbs, 189g fat, 35g fiber
12 oz (702cal, 60p, 0c, 51f)
2 1/4 serving(s) (358cal, 16p, 10c, 19f)
16 oz (789cal, 118p, 2c, 34f)
3 serving(s) (299cal, 11p, 7c, 22f)
Grocery List (46 items)
Nut and Seed Products
Pecans
1 1/2 cup, halves (149g)
Walnuts
3/4 cup, shelled (75g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Macadamia nuts, shelled, roasted
3 oz (85g)
Vegetables and Vegetable Products
Romaine lettuce
2/3 head (408g)
Brussels sprouts
1 lbs (454g)
Tomatoes
15 medium whole (2-3/5" dia) (1868g)
Garlic
13 clove(s) (39g)
Fresh spinach
19 3/4 cup(s) (593g)
Ketchup
3 tsp (17g)
Pickles
12 slices (84g)
Red onion
6 slice, thin (54g)
Cucumber
1 1/4 cucumber (8-1/4") (376g)
Collard greens
2 1/4 lbs (1021g)
Dairy and Egg Products
Feta cheese
3/4 cup (113g)
Cheese
1/2 lbs (224g)
Eggs
16 3/4 medium (736g)
Fresh mozzarella cheese
6 oz (170g)
Cheddar cheese
1/2 cup, shredded (64g)
String cheese
2 stick (56g)
Goat cheese
2 oz (57g)
Finfish and Shellfish Products
Smoked salmon
6 oz (170g)
Canned tuna
5 packet (370g)
Other
Guacamole, store-bought
1/2 cup (139g)
Roasted red peppers
1 pepper(s) (70g)
Italian seasoning
5/8 container (.75 oz) (13g)
Frozen riced cauliflower
3 1/2 cup, frozen (371g)
Chicken, drumsticks, with skin
2 1/3 lbs (1058g)
Pork rinds
3/4 oz (21g)
Spices and Herbs
Lemon pepper
2 3/4 tbsp (19g)
Salt
3/4 tbsp (14g)
Black pepper
1 tsp, ground (2g)
Paprika
1/2 tbsp (3g)
Fresh basil
6 tbsp, chopped (16g)
Cajun seasoning
1 tsp (2g)
Fats and Oils
Olive oil
7 tbsp (103mL)
Oil
6 oz (179mL)
Salad dressing
1/4 cup (51mL)
Mayonnaise
3 tbsp (45mL)
Poultry Products
Boneless skinless chicken breast, raw
8 3/4 lbs (3930g)
Boneless chicken thighs, with skin
3/4 lbs (341g)
Pork Products
Bacon
18 slice(s) (180g)
Soups, Sauces, and Gravies
Pesto sauce
10 tbsp (160g)
Frank's red hot sauce
2 1/4 tbsp (34mL)
Hot sauce
1 1/2 tbsp (23mL)
Beef Products
Ground beef (93% lean)
18 oz (510g)
breakfast prep - 2 days
1. Smoked salmon & feta lettuce wraps
335 cals, 26p, 3c, 24f (per meal)
1
On top each leaf of lettuce, place some smoked salmon and feta. Season with a dash of salt/pepper. Serve.
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.
dinner prep - 2 days
1. Lemon pepper chicken breast
815 cals, 140p, 4c, 26f (per meal)
2 3/4 tbsp (19g)
4 tsp (21mL)
2 3/4 lbs (1232g)
Recipe has been scaled from original by 2.75x. 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. Roasted brussels sprouts
230 cals, 7p, 12c, 14f (per meal)
1 lbs (454g)
2 tbsp (30mL)
4 dash (3g)
1/3 tsp, ground (1g)
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
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.
lunch prep - 2 days
1. Basic chicken breast
845 cals, 134p, 0c, 34f (per meal)
Recipe has been scaled from original by 2.67x. 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. Roasted tomatoes
240 cals, 3p, 10c, 19f (per meal)
Recipe has been scaled from original by 2x. 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.
dinner prep - 1 days
1. Roasted pepper stuffed chicken
860 cals, 77p, 6c, 59f (per meal)
1/2 tbsp (8mL)
4 dash (1g)
3/4 lbs (341g)
1 pepper(s) (70g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Roasted tomatoes
120 cals, 2p, 5c, 9f (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.
breakfast prep - 3 days
1. Bacon, egg, cheese 'sandwich'
570 cals, 42p, 2c, 44f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C).
2
Take the strips of bacon and cut in half lengthwise so that you effectively double the number of strips (12 for each sandwich).
3
For each side of a 'bun', use 6 strips, with 3 going vertically, and 3 going horizontally. Intertwine the pieces to make a weave.
4
When both sides of the 'bun' are created, place them on a baking sheet and cook in oven for 20-30 minutes, flipping half way through.
5
Cook eggs according to your preference.
6
Remove bacon from oven, and once it has cooled a bit, top the eggs with cheese and place in between the 'buns' to form the sandwich.
7
Serve.
lunch prep - 2 days
1. Caprese chicken
895 cals, 97p, 7c, 52f (per meal)
1/2 tbsp (5g)
6 tbsp (96g)
1 tbsp (15mL)
9 cherry tomatoes (153g)
6 tbsp, chopped (16g)
6 oz (170g)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. 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. Sauteed garlic & herb tomatoes
170 cals, 2p, 7c, 14f (per meal)
1 1/3 dash, ground (0g)
2 tbsp (30mL)
1 1/3 clove(s) (4g)
1 1/3 pint, cherry tomatoes (397g)
2 tsp (7g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3
Serve.
snack prep - 2 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Buffalo drumsticks
780 cals, 60p, 1c, 59f (per meal)
2 1/4 tbsp (33mL)
1 1/4 tsp (6mL)
1/4 tsp (1g)
1/4 tsp, ground (0g)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
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. Spinach cauliflower mince
250 cals, 11p, 4c, 17f (per meal)
3 1/2 tsp (18mL)
3 1/2 cup, frozen (371g)
1 3/4 cup(s) (52g)
3 1/2 clove(s) (10g)
Recipe has been scaled from original by 1.17x. 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 - 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. Burger salad bowl
720 cals, 64p, 10c, 45f (per meal)
3 tsp (17g)
3 tbsp (45mL)
12 slices (84g)
1/2 cup, shredded (64g)
12 cherry tomatoes (204g)
6 slice, thin (54g)
12 leaf outer (336g)
18 oz (510g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Make burger sauce by mixing mayonnaise, ketchup, and some salt and pepper in a small bowl. Stir in a small splash of water to thin it out slightly. Set aside.
2
Heat a skillet over medium heat. Add beef to the skillet and break apart the beef. Season with some salt and pepper and cook until browned and no longer pink inside.
3
Arrange lettuce, tomato, onion, cheese, pickles, and beef in a bowl. Drizzle with burger sauce and serve.
snack prep - 2 days
1. Tuna cucumber bites
290 cals, 42p, 7c, 10f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 2 days
1. Pesto scrambled eggs
395 cals, 26p, 3c, 31f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
lunch prep - 2 days
1. Low carb fried chicken
700 cals, 60p, 1c, 51f (per meal)
1 1/2 lbs (680g)
3/4 oz (21g)
1 tsp (2g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Garlic collard greens
360 cals, 16p, 10c, 19f (per meal)
2 1/4 lbs (1021g)
2 1/4 tbsp (34mL)
6 3/4 clove(s) (20g)
1/2 tsp (3g)
Recipe has been scaled from original by 2.25x. 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.
dinner prep - 1 days
1. Goat cheese & spinach hasselback chicken
790 cals, 118p, 2c, 34f (per meal)
1 lbs (448g)
1 1/2 cup(s) (45g)
2 tbsp, shredded (14g)
1 tsp (2g)
2 oz (57g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C) and line walled baking sheet with foil.
2
In a small saucepan over low heat, add the goat cheese and spinach and mix until spinach has wilted, about a minute. Set aside.
3
Place chicken on baking sheet and cut slits all down the breast, cutting deep but not all the way through.
4
Stuff slits with spinach mixture.
5
Sprinkle paprika, a pinch of salt and pepper, and shredded cheese on top and bake for 20-25 minutes or until done.
6
Optional: Broil for a minute or two to brown the cheese.
7
Serve.
2. Simple sauteed spinach
300 cals, 11p, 7c, 22f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.