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 (3100cals, 250g protein, 32g net carbs, 204g fat 31g fiber per day) cannot be customized.
Day 1
3075cals, 340g protein, 37g net carbs, 165g fat 20g fiber per day
2 1/2 serving(s) (761cal, 100p, 9c, 35f)
4 square(s) (239cal, 3p, 14c, 17f)
3 1/3 oz (382cal, 22p, 3c, 32f)
29 1/3 oz (1036cal, 185p, 5c, 31f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 2
3100cals, 210g protein, 26g net carbs, 226g fat 29g fiber per day
2 1/2 wrap(s) (777cal, 71p, 12c, 45f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
3 1/3 oz (382cal, 22p, 3c, 32f)
2 thigh (904cal, 83p, 1c, 63f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
Day 3
3125cals, 226g protein, 32g net carbs, 213g fat 42g fiber per day
2 chop(s) (857cal, 82p, 6c, 55f)
2 serving(s) (199cal, 7p, 5c, 14f)
2 egg(s) (257cal, 14p, 2c, 19f)
2 stick(s) (165cal, 13p, 3c, 11f)
2 serving(s) (873cal, 81p, 12c, 48f)
1 serving(s) (218cal, 2p, 1c, 22f)
Day 4
3075cals, 256g protein, 35g net carbs, 198g fat 35g fiber per day
4 serving(s) (481cal, 26p, 3c, 37f)
1 container(s) (78cal, 12p, 3c, 2f)
2 chop(s) (857cal, 82p, 6c, 55f)
2 serving(s) (199cal, 7p, 5c, 14f)
2 egg(s) (257cal, 14p, 2c, 19f)
2 stick(s) (165cal, 13p, 3c, 11f)
15 oz (655cal, 96p, 3c, 29f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
Day 5
3075cals, 283g protein, 37g net carbs, 185g fat 30g fiber per day
4 serving(s) (481cal, 26p, 3c, 37f)
1 container(s) (78cal, 12p, 3c, 2f)
22 oz (852cal, 140p, 7c, 29f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
4 pocket(s) (211cal, 22p, 2c, 12f)
1 serving(s) (218cal, 2p, 1c, 22f)
1 2/3 serving(s) (613cal, 72p, 2c, 35f)
2 serving(s) (469cal, 6p, 13c, 37f)
Day 6
3100cals, 218g protein, 27g net carbs, 220g fat 31g fiber per day
12 oz (770cal, 77p, 1c, 51f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
4 pocket(s) (211cal, 22p, 2c, 12f)
1 serving(s) (218cal, 2p, 1c, 22f)
18 2/3 oz (770cal, 68p, 0c, 52f)
1 1/3 serving(s) (337cal, 5p, 8c, 30f)
Day 7
3100cals, 218g protein, 27g net carbs, 220g fat 31g fiber per day
12 oz (770cal, 77p, 1c, 51f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
4 pocket(s) (211cal, 22p, 2c, 12f)
1 serving(s) (218cal, 2p, 1c, 22f)
18 2/3 oz (770cal, 68p, 0c, 52f)
1 1/3 serving(s) (337cal, 5p, 8c, 30f)
Grocery List (47 items)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2288g)
Chicken thighs, with bone and skin, raw
2 1/4 lbs (1020g)
Boneless skinless chicken thighs
5/6 lb (378g)
Chicken wings, with skin, raw
2 1/3 lbs (1059g)
Fats and Oils
Salad dressing
1/4 cup (56mL)
Oil
4 oz (120mL)
Olive oil
2/3 cup (159mL)
Marinade sauce
1 cup (221mL)
Vegetables and Vegetable Products
Fresh spinach
3 1/2 10oz package (990g)
Garlic
17 clove(s) (51g)
Romaine lettuce
2 1/2 leaf outer (70g)
Fresh cilantro
4 tsp, chopped (4g)
Onion
5/6 medium (2-1/2" dia) (90g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (543g)
Eggplant
8 1 inch (2.5 cm) slice(s) (480g)
Collard greens
1 3/4 lbs (794g)
Cauliflower
2 2/3 cup chopped (285g)
Fruits and Fruit Juices
Avocados
6 1/2 avocado(s) (1281g)
Lime juice
4 1/2 fl oz (138mL)
Lemon juice
1 1/4 tbsp (19mL)
Pork Products
Bacon
14 slice(s) (140g)
Pork loin chops, boneless, raw
4 chop (740g)
Dairy and Egg Products
Eggs
26 large (1300g)
Cheese
9 1/2 oz (273g)
Blue cheese
1 oz (28g)
String cheese
4 stick (112g)
Heavy cream
1/3 cup (79mL)
Butter
2 2/3 tbsp (38g)
Spices and Herbs
Salt
1 1/2 oz (43g)
Black pepper
1/4 oz (6g)
Paprika
3 dash (1g)
Thyme, dried
1/8 oz (2g)
Dijon mustard
1 1/4 tbsp (19g)
Ground coriander
2 tbsp (10g)
Ground cumin
2 tbsp (12g)
Garlic powder
1 tbsp (9g)
Rosemary, dried
2 tsp (2g)
Cayenne pepper
2 dash (0g)
Curry powder
1/4 cup (22g)
Sausages and Luncheon Meats
Chicken cold cuts
10 oz (284g)
Ham cold cuts
12 slice (276g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
1/3 lbs (156g)
Pistachios, shelled
1/2 cup (62g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Other
Mixed greens
2 cup (60g)
Low-sugar greek yogurt, flavored
2 container(s) (300g)
lunch prep - 1 days
1. Basic chicken & spinach salad
761cal, 100p, 9c, 35f (per meal)
15 oz (425g)
1/4 cup (56mL)
2 1/2 tsp (13mL)
5 cup(s) (150g)
Recipe has been scaled from original by 1.25x. 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.
breakfast prep - 3 days
1. Bacon avocado "toast"
414cal, 14p, 3c, 34f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Meanwhile, mash the avocado with a back of a fork.
3
When bacon is done, cut into bite-sized pieces and dollop a hefty amount of avocado on top.
4
Serve.
2. Boiled eggs
139cal, 13p, 1c, 10f (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.
snack prep - 2 days
dinner prep - 1 days
1. Marinaded chicken breast
1036cal, 185p, 5c, 31f (per meal)
Recipe has been scaled from original by 1.83x. 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. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
1/2 clove (2g)
4 cup(s) (120g)
1/2 tbsp (8mL)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Blue cheese stuffed chicken thighs
904cal, 83p, 1c, 63f (per meal)
2 dash (1g)
1/4 tbsp (4mL)
3 dash, ground (1g)
1 oz (28g)
2 thigh (6 oz ea) (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Simple sauteed spinach
149cal, 5p, 4c, 11f (per meal)
3/4 clove (2g)
6 cup(s) (180g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Chicken, bacon, avocado lettuce wrap
777cal, 71p, 12c, 45f (per meal)
10 oz (284g)
2 1/2 leaf outer (70g)
1 1/4 tbsp (19g)
5 slice(s) (50g)
5/8 avocado(s) (126g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to package.
2
Spread the mustard on the inside of the leaf of lettuce.
3
Place the avocado, bacon, and chicken on the mustard.
4
Wrap up the lettuce. Serve.
snack prep - 2 days
1. Avocado deviled eggs
257cal, 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.
lunch prep - 2 days
1. Coriander and cumin rubbed pork chops
857cal, 82p, 6c, 55f (per meal)
4 tbsp (60mL)
4 dash (0g)
4 chop (740g)
2 tbsp (10g)
2 tbsp (12g)
6 clove(s) (18g)
1 tsp (6g)
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. Simple sauteed spinach
199cal, 7p, 5c, 14f (per meal)
2 clove (6g)
16 cup(s) (480g)
2 tbsp (30mL)
4 dash (3g)
4 dash, ground (1g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 1 days
1. Avocado tuna salad
873cal, 81p, 12c, 48f (per meal)
1/2 small (35g)
1/2 cup, chopped (90g)
2 can (344g)
2 cup (60g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 2 days
1. Egg in an eggplant
481cal, 26p, 3c, 37f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Low-sugar Greek Yogurt
78cal, 12p, 3c, 2f (per meal)
1 container(s) (150g)
dinner prep - 1 days
1. Rosemary chicken
655cal, 96p, 3c, 29f (per meal)
2 tsp (2g)
1 1/4 tbsp (19mL)
15 oz (425g)
1 1/4 tbsp (19mL)
1 1/4 dash (1g)
1 1/4 clove(s) (4g)
Recipe has been scaled from original by 0.63x. 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. Tomato and avocado salad
391cal, 5p, 11c, 31f (per meal)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1/2 tsp (1g)
1 1/4 tsp (6mL)
5/6 medium whole (2-3/5" dia) (103g)
5/6 avocado(s) (168g)
5 tsp (25mL)
5 tsp minced (25g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Spicy garlic lime chicken breast
852cal, 140p, 7c, 29f (per meal)
1 tbsp (14mL)
2 tsp (6g)
2 3/4 tbsp (41mL)
22 oz (616g)
2 dash, ground (0g)
1 dash (0g)
2 dash (0g)
2 dash, ground (1g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together salt, black pepper, cayenne, paprika, and thyme.
2
Sprinkle spice mixture generously on both sides of chicken breasts.
3
Heat olive oil in a skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side.
4
Sprinkle with the garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.
2. Roasted tomatoes
149cal, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 0.63x. 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. Thyme & lime chicken thighs
613cal, 72p, 2c, 35f (per meal)
2 1/2 tsp (13mL)
5 tsp (25mL)
1/2 tsp, leaves (0g)
5/6 lb (378g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Tomato and avocado salad
469cal, 6p, 13c, 37f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 3 days
1. Ham, cheese, and spinach pockets
211cal, 22p, 2c, 12f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Lay a slice of ham down flat.
2
Put a tbsp of cheese and about 5 leaves of spinach on one half of the slice.
3
Fold the other half over.
4
You can eat as is, or heat up a skillet and fry each side of the pocket for a minute or two until warmed and lightly browned.
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.
lunch prep - 2 days
1. Baked chicken thighs
770cal, 77p, 1c, 51f (per meal)
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
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Garlic collard greens
279cal, 12p, 8c, 15f (per meal)
5 1/4 clove(s) (16g)
1/2 tsp (3g)
1 3/4 tbsp (26mL)
1 3/4 lbs (794g)
Recipe has been scaled from original by 1.75x. 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 - 2 days
1. Indian chicken wings
770cal, 68p, 0c, 53f (per meal)
1/4 cup (22g)
3/4 tbsp (14g)
2 1/3 lbs (1059g)
1 3/4 tsp (9mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Buttery garlic cauliflower mashed 'potatoes'
337cal, 5p, 8c, 30f (per meal)
1/3 tsp, ground (1g)
1/3 cup (80mL)
2 2/3 cup chopped (285g)
2 2/3 tbsp (38g)
1/4 tbsp (4g)
1 1/3 clove (4g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
When it's soft, mash and mix with a fork.
4
Serve.