3200 calorie keto meal plan
In just a few clicks, generate your own 3200 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 (3150cal, 277g protein, 32g net carbs, 206g fat, 16g fiber per day) cannot be customized.
Day 1
3150cal, 227g protein, 37g net carbs, 224g fat, 21g fiber
6 flax jacks (545cal, 41p, 6c, 37f)
2 serving(s) (630cal, 46p, 5c, 46f)
2 serving(s) (435cal, 4p, 3c, 43f)
1 1/2 oz (224cal, 26p, 0c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (174cal, 18p, 3c, 9f)
13 1/3 oz (930cal, 86p, 16c, 58f)
1 1/2 cup(s) (200cal, 4p, 3c, 17f)
Day 2
3125cal, 306g protein, 34g net carbs, 189g fat, 19g fiber
6 flax jacks (545cal, 41p, 6c, 37f)
24 oz (947cal, 153p, 2c, 36f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 1/2 oz (224cal, 26p, 0c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (174cal, 18p, 3c, 9f)
Day 3
3150cal, 259g protein, 39g net carbs, 210g fat, 15g fiber
3 cup(s) (360cal, 29p, 2c, 26f)
1/2 serving(s) (153cal, 1p, 3c, 14f)
3 serving(s) (913cal, 120p, 11c, 41f)
1 serving(s) (218cal, 2p, 1c, 22f)
1 1/2 oz (224cal, 26p, 0c, 14f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (174cal, 18p, 3c, 9f)
Day 4
3175cal, 286g protein, 37g net carbs, 201g fat, 15g fiber
3 cup(s) (360cal, 29p, 2c, 26f)
1/2 serving(s) (153cal, 1p, 3c, 14f)
3 serving(s) (913cal, 120p, 11c, 41f)
1 serving(s) (218cal, 2p, 1c, 22f)
5 slices (131cal, 20p, 3c, 4f)
1/4 cup (183cal, 2p, 1c, 18f)
2 container(s) (156cal, 24p, 6c, 4f)
2 thigh (904cal, 83p, 1c, 63f)
1 1/2 serving(s) (147cal, 3p, 8c, 9f)
Day 5
3125cal, 326g protein, 29g net carbs, 183g fat, 16g fiber
3 cup(s) (360cal, 29p, 2c, 26f)
1/2 serving(s) (153cal, 1p, 3c, 14f)
4 chop(s) (957cal, 157p, 1c, 36f)
2 cup(s) (140cal, 5p, 4c, 9f)
5 slices (131cal, 20p, 3c, 4f)
1/4 cup (183cal, 2p, 1c, 18f)
2 container(s) (156cal, 24p, 6c, 4f)
2 thigh (904cal, 83p, 1c, 63f)
1 1/2 serving(s) (147cal, 3p, 8c, 9f)
Day 6
3150cal, 301g protein, 19g net carbs, 202g fat, 14g fiber
1 sandwich(es) (442cal, 34p, 2c, 34f)
1 serving(s) (100cal, 4p, 2c, 7f)
4 chop(s) (957cal, 157p, 1c, 36f)
2 cup(s) (140cal, 5p, 4c, 9f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
2 stick(s) (165cal, 13p, 3c, 11f)
18 2/3 oz (1089cal, 84p, 1c, 83f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 7
3200cal, 233g protein, 28g net carbs, 234g fat, 15g fiber
1 sandwich(es) (442cal, 34p, 2c, 34f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 1/2 serving(s) (712cal, 90p, 11c, 33f)
2 serving(s) (435cal, 4p, 3c, 43f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/4 cup (183cal, 2p, 1c, 18f)
2 stick(s) (165cal, 13p, 3c, 11f)
18 2/3 oz (1089cal, 84p, 1c, 83f)
1 serving(s) (68cal, 1p, 4c, 5f)
Grocery List (45 items)
Other
Low-sugar greek yogurt, flavored
6 container(s) (900g)
Pork rinds
1/2 lbs (213g)
Italian seasoning
1/4 tbsp (3g)
Italian pork sausage, raw
8 link (861g)
Chicken, drumsticks, with skin
2 1/3 lbs (1058g)
Mixed greens
4 1/2 cup (135g)
Nut and Seed Products
Flax seeds
4 tbsp (40g)
Macadamia nuts, shelled, roasted
6 oz (170g)
Pecans
1 cup, halves (99g)
Dairy and Egg Products
Eggs
21 large (1050g)
Butter
3 tbsp (43g)
Heavy cream
1/2 cup (120mL)
Blue cheese
2 oz (57g)
String cheese
4 stick (112g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Fats and Oils
Oil
2 1/2 oz (80mL)
Mayonnaise
6 1/4 tbsp (94mL)
Balsamic vinaigrette
6 tbsp (91mL)
Olive oil
2 1/3 oz (72mL)
Salad dressing
3/4 cup (180mL)
Vegetables and Vegetable Products
Tomatoes
18 cherry tomatoes (306g)
Frozen broccoli
11 1/2 cup (1047g)
Romaine lettuce
4 leaf outer (112g)
Raw celery
3/8 bunch (220g)
Onion
5/6 medium (2-1/2" dia) (90g)
Fresh spinach
20 cup(s) (600g)
Garlic
3 1/4 clove(s) (10g)
Fresh green beans
3/4 lbs (340g)
Soups, Sauces, and Gravies
Salsa
1 cup (306g)
Frank's red hot sauce
5 1/2 fl oz (161mL)
Spices and Herbs
Black pepper
5 g (5g)
Salt
1/2 oz (17g)
Brown deli mustard
1 1/4 tbsp (19g)
Thyme, dried
1/2 tbsp, ground (2g)
Paprika
4 dash (1g)
Lemon pepper
1/4 tsp (0g)
Curry powder
2 tsp (4g)
Sweets
Honey
2 1/2 tsp (18g)
Poultry Products
Chicken thighs, with bone and skin, raw
2 1/3 lbs (1058g)
Boneless skinless chicken breast, raw
4 1/2 lbs (2041g)
Finfish and Shellfish Products
Canned salmon
2 5oz can(s) (undrained) (284g)
Pork Products
Bacon
21 slice(s) (210g)
Pork chop, bone-in
8 chop (1424g)
Fruits and Fruit Juices
Strawberries
3/4 cup, sliced (125g)
Sausages and Luncheon Meats
Ham cold cuts
10 slice (230g)
breakfast prep - 2 days
1. Keto flax jacks
545 cals, 41p, 6c, 37f (per meal)
2 container(s) (300g)
4 tbsp (40g)
8 large (400g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add flaxseed to a food processor or blender and grind until it forms a flour-like consistency.
2
Then, in a small bowl, scramble the eggs and ground flax together with a fork. Add some salt.
3
Heat oil in a skillet over medium-low heat. Pour in some of the batter and cook for a couple minutes until bottom has browned and the center is starting to solidify. Flip and cook another couple minutes to brown and cook the other side. Remove the flax jack from the skillet and repeat with the remaining batter (if making in bulk, make the number of flax jacks listed in the recipes serving details for serving size accuracy).
4
Top with flavored greek yogurt and serve.
5
Meal prep note: flax jacks can be stored in a ziplock bag in the fridge and reheated in the microwave.
snack prep - 3 days
1. Pork rinds
225 cals, 26p, 0c, 14f (per meal)
1 1/2 oz (43g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Honey mustard chicken thighs w/ skin
930 cals, 86p, 16c, 58f (per meal)
1 1/4 tbsp (19g)
2 1/2 tsp (18g)
1 tsp, ground (1g)
1/4 tsp (1g)
13 1/3 oz (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).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Buttered broccoli
200 cals, 4p, 3c, 17f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1 1/2 tbsp (21g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Salmon salad lettuce wrap
630 cals, 46p, 5c, 46f (per meal)
4 leaf outer (112g)
2 dash (0g)
2 dash (1g)
2 5oz can(s) (undrained) (284g)
4 tbsp (60mL)
2 stalk, small (5" long) (34g)
2 tbsp minced (30g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
lunch prep - 1 days
1. Balsamic chicken breast
945 cals, 153p, 2c, 36f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. 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. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 2 days
1. Italian sausage
1030 cals, 56p, 12c, 84f (per meal)
8 link (861g)
Recipe has been scaled from original by 8x. 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. Broccoli
60 cals, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Bacon & egg cups
360 cals, 29p, 2c, 26f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cook bacon on a sheet pan for about 10 minutes until it is mostly cooked but still flexible. Set aside on paper towels.
3
Grease muffin tin and place one slice of bacon in each hole, wrapping it around the sides. Crack an egg into each hole.
4
Cook for 12-15 minutes until eggs are cooked. Remove from tin and let cool slightly. Serve.
5
Meal prep note: store extra in airtight container in fridge or individually wrap and freeze. Reheat in microwave.
2. Strawberries and cream
155 cals, 1p, 3c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the strawberries in a bowl and pour the cream over. You can also whip the cream beforehand if you like.
lunch prep - 2 days
1. Basic chicken & spinach salad
915 cals, 120p, 11c, 41f (per meal)
1/2 cup (135mL)
2 tbsp (30mL)
2 1/4 lbs (1021g)
12 cup(s) (360g)
Recipe has been scaled from original by 3x. 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.
snack prep - 2 days
1. Ham chips with salsa
130 cals, 20p, 3c, 4f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut ham into bite-sized shapes.
2
Cook in toaster oven set to 400 F (200 C) or you can fry in a pan with non-stick spray.
3
Cook until edges are starting to brown and ham is getting more firm, about 6 minutes.
4
Remove from oven and let cool. They will firm up more when cool.
5
Serve with salsa.
2. Low-sugar Greek Yogurt
155 cals, 24p, 6c, 4f (per meal)
2 container(s) (300g)
dinner prep - 2 days
1. Blue cheese stuffed chicken thighs
905 cals, 83p, 1c, 63f (per meal)
4 dash (1g)
1/2 tbsp (8mL)
1/4 tbsp, ground (1g)
2 oz (57g)
4 thigh (6 oz ea) (680g)
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. Buttery garlic green beans
145 cals, 4p, 8c, 9f (per meal)
1 1/2 tbsp (21g)
2 1/4 clove(s) (7g)
3 dash (2g)
3/4 lbs (340g)
1/4 tsp (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.
lunch prep - 2 days
1. Curried pork chops
955 cals, 157p, 1c, 36f (per meal)
8 chop (1424g)
2 tsp (4g)
4 tsp (20mL)
1 tsp (6g)
1 tsp, ground (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt and pepper.
2
In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
3
Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
4
Serve.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. 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. Celery sticks
15 cals, 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.
breakfast prep - 2 days
1. Bacon & egg sandwich
440 cals, 34p, 2c, 34f (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
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, put the eggs in between the 'buns' to form the sandwich.
7
Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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 - 2 days
1. Buffalo drumsticks
1090 cals, 84p, 1c, 83f (per meal)
6 1/4 tbsp (93mL)
3 1/2 tsp (17mL)
1/2 tsp (3g)
1/2 tsp, ground (1g)
2 1/3 lbs (1058g)
Recipe has been scaled from original by 1.17x. 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. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Buffalo chicken salad
710 cals, 90p, 11c, 33f (per meal)
2 1/4 tbsp (34mL)
6 tbsp, chopped (60g)
1/4 cup (68mL)
6 tbsp (105g)
1 1/2 stalk, small (5" long) (26g)
3/4 lbs (340g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.