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 (3175cals, 283g protein, 31g net carbs, 203g fat 22g fiber per day) cannot be customized.
Day 1
3175cals, 235g protein, 34g net carbs, 222g fat 24g fiber per day
3 taco(s) (525cal, 23p, 6c, 43f)
1 1/2 oz (172cal, 10p, 1c, 14f)
1/2 cup(s) (435cal, 13p, 10c, 36f)
3 serving(s) (989cal, 133p, 0c, 51f)
1 serving(s) (110cal, 5p, 10c, 4f)
Day 2
3175cals, 235g protein, 34g net carbs, 222g fat 24g fiber per day
3 taco(s) (525cal, 23p, 6c, 43f)
1 1/2 oz (172cal, 10p, 1c, 14f)
1/2 cup(s) (435cal, 13p, 10c, 36f)
3 serving(s) (989cal, 133p, 0c, 51f)
1 serving(s) (110cal, 5p, 10c, 4f)
Day 3
3175cals, 296g protein, 27g net carbs, 199g fat 25g fiber per day
2 wrap(s) (380cal, 36p, 2c, 25f)
1 slice(s) (164cal, 4p, 1c, 15f)
24 oz (952cal, 151p, 0c, 39f)
8 oz mushrooms (191cal, 7p, 5c, 15f)
3 roll up(s) (324cal, 26p, 2c, 23f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/2 cup (366cal, 5p, 2c, 36f)
Day 4
3175cals, 296g protein, 27g net carbs, 199g fat 25g fiber per day
2 wrap(s) (380cal, 36p, 2c, 25f)
1 slice(s) (164cal, 4p, 1c, 15f)
24 oz (952cal, 151p, 0c, 39f)
8 oz mushrooms (191cal, 7p, 5c, 15f)
3 roll up(s) (324cal, 26p, 2c, 23f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
1/2 cup (366cal, 5p, 2c, 36f)
Day 5
3200cals, 324g protein, 26g net carbs, 192g fat 15g fiber per day
2 wrap(s) (380cal, 36p, 2c, 25f)
1 slice(s) (164cal, 4p, 1c, 15f)
12 oz (510cal, 65p, 0c, 28f)
1 serving(s) (325cal, 22p, 5c, 23f)
3 serving(s) (299cal, 11p, 7c, 22f)
3 roll up(s) (324cal, 26p, 2c, 23f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
24 oz (947cal, 153p, 2c, 36f)
1 serving(s) (127cal, 1p, 5c, 10f)
Day 6
3125cals, 302g protein, 31g net carbs, 189g fat 21g fiber per day
2/3 serving(s) (382cal, 26p, 3c, 29f)
2 1/2 serving(s) (151cal, 3p, 7c, 12f)
12 oz (510cal, 65p, 0c, 28f)
1 serving(s) (325cal, 22p, 5c, 23f)
3 serving(s) (299cal, 11p, 7c, 22f)
3 egg(s) (386cal, 21p, 3c, 29f)
24 oz (947cal, 153p, 2c, 36f)
1 serving(s) (127cal, 1p, 5c, 10f)
Day 7
3175cals, 294g protein, 37g net carbs, 196g fat 19g fiber per day
2/3 serving(s) (382cal, 26p, 3c, 29f)
2 1/2 serving(s) (151cal, 3p, 7c, 12f)
24 oz (888cal, 152p, 4c, 28f)
1 1/4 serving(s) (204cal, 3p, 5c, 18f)
3 egg(s) (386cal, 21p, 3c, 29f)
12 oz steak (907cal, 71p, 12c, 63f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
Grocery List (42 items)
Other
Guacamole, store-bought
3/4 cup (185g)
Almond flour
1/4 cup(s) (28g)
Italian seasoning
1/2 container (.75 oz) (11g)
Dairy and Egg Products
Cheddar cheese
1 1/2 cup, shredded (170g)
Cheese
2/3 lbs (316g)
Eggs
38 large (1904g)
Butter
1/6 stick (20g)
Nut and Seed Products
Mixed nuts
1 cup (134g)
Walnuts
2/3 cup, shelled (67g)
Sunflower kernels
2 oz (57g)
Almond butter
3/4 tbsp (12g)
Pecans
1 cup, halves (99g)
Fats and Oils
Oil
7 oz (209mL)
Olive oil
1/4 lbs (111mL)
Balsamic vinaigrette
3/4 cup (180mL)
Fruits and Fruit Juices
Lemon juice
1 tsp (5mL)
Avocados
3 1/2 avocado(s) (704g)
Lime juice
5 tsp (25mL)
Spices and Herbs
Black pepper
2 1/2 g (3g)
Salt
11 3/4 g (12g)
Lemon pepper
1 1/2 tbsp (10g)
Vegetables and Vegetable Products
Lima beans, frozen
1/2 package (10 oz) (142g)
Mushrooms
1 lbs (454g)
Onion
3/4 medium (2-1/2" dia) (79g)
Bell pepper
3 large (517g)
Zucchini
4 medium (784g)
Garlic
4 1/2 clove(s) (14g)
Fresh spinach
24 cup(s) (720g)
Tomatoes
1 pint, cherry tomatoes (298g)
Kale leaves
5 cup, chopped (200g)
Fresh cilantro
2 tbsp, chopped (6g)
Shallots
3/4 shallot (85g)
Beef Products
Top round roast beef
1 1/2 roast (1137g)
Sirloin steak, raw
3/4 lbs (340g)
Sausages and Luncheon Meats
Ham cold cuts
15 slice (345g)
Baked Products
Baking powder
3 dash (2g)
Poultry Products
Boneless skinless chicken breast, raw
7 1/2 lbs (3377g)
Boneless skinless chicken thighs
1 1/2 lbs (680g)
Finfish and Shellfish Products
Canned tuna
3 can (516g)
Pork Products
Bacon, raw
5 1/2 slice(s) (156g)
Bacon
5 1/3 slice(s) (53g)
Soups, Sauces, and Gravies
Vegetable broth
1/4 cup(s) (mL)
lunch prep - 2 days
1. Cheese and guac tacos
525cal, 23p, 6c, 43f (per meal)
Recipe has been scaled from original by 3x. 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.
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.
snack prep - 2 days
1. Avocado
176cal, 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.
2. Boiled eggs
208cal, 19p, 1c, 14f (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.
dinner prep - 2 days
1. Roast beef
989cal, 133p, 0c, 51f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Coat beef in the oil and season with some salt and pepper. Place on a roasting tray and bake for about 30-40 minutes until cooked until your desired doneness (medium rare = 130-135°F (54-57°C)).
3
Slice and serve.
2. Buttered lima beans
110cal, 5p, 10c, 4f (per meal)
1 dash, ground (0g)
2 tsp (9g)
1/2 package (10 oz) (142g)
2 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
snack prep - 3 days
1. Cheesy ham roll ups
324cal, 26p, 2c, 23f (per meal)
Recipe has been scaled from original by 9x. 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.
breakfast prep - 3 days
1. Egg wrap with ham and cheese
380cal, 36p, 2c, 25f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Crack eggs and separate out whites and yolks in separate bowls.
2
Lightly mix the egg whites with a fork and pour them into a small, greased, non-stick skillet over low heat, making sure mixture lays evenly in the bottom in the shape of a circle.
3
While egg white is cooking, mix in the ham, cheese, and salt/pepper to taste to the egg yolk bowl. Mix well.
4
Once egg white has firmed a bit, flip it over and finish cooking the other side.
5
Remove egg white wrap and pour in egg yolk mixture to the skillet. Cook until done.
6
While egg white wrap is still warm, use it as a tortilla and add in the egg-yolk mixture.
7
Wrap up and serve.
8
To store: you can make these in bulk by wrapping them up in plastic and storing in the fridge. Reheat gently in microwave when ready to eat.
2. Low carb bread with almond butter
164cal, 4p, 2c, 15f (per meal)
3/4 tbsp (12g)
3/4 large (38g)
2 dash (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
1/4 cup(s) (28g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 2 days
1. Basic chicken breast
952cal, 151p, 0c, 39f (per meal)
Recipe has been scaled from original by 3x. 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. Sauteed mushrooms
191cal, 7p, 5c, 15f (per meal)
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
lunch prep - 2 days
1. Basic chicken thighs
510cal, 65p, 0c, 28f (per meal)
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Simple sauteed spinach
299cal, 11p, 7c, 22f (per meal)
3 clove (9g)
24 cup(s) (720g)
3 tbsp (45mL)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 3x. 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.
3. Bacon zucchini noodles
325cal, 22p, 5c, 23f (per meal)
Recipe has been scaled from original by 2x. 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.
dinner prep - 2 days
1. Balsamic chicken breast
947cal, 153p, 2c, 36f (per meal)
1/2 tbsp (5g)
2 tbsp (30mL)
3/4 cup (180mL)
3 lbs (1361g)
Recipe has been scaled from original by 3x. 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. Sauteed garlic & herb tomatoes
127cal, 1p, 5c, 10f (per meal)
4 dash (3g)
1/2 tbsp (5g)
1 pint, cherry tomatoes (298g)
1 clove(s) (3g)
1 1/2 tbsp (23mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Southwest bacon omelet
383cal, 26p, 3c, 29f (per meal)
2 2/3 large (133g)
4 tsp chopped (13g)
4 tsp, diced (12g)
1/2 tbsp (7mL)
2 2/3 slice(s) (27g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in a 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 bell pepper, onion, and 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.
2. Sauteed Kale
151cal, 3p, 7c, 12f (per meal)
Recipe has been scaled from original by 1.25x. 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.
snack prep - 2 days
1. Avocado deviled eggs
386cal, 21p, 3c, 29f (per meal)
2 tbsp, chopped (6g)
2 tsp (10mL)
1 avocado(s) (201g)
6 large (300g)
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 - 1 days
1. Lemon pepper chicken breast
888cal, 152p, 4c, 28f (per meal)
1 1/2 tbsp (10g)
3/4 tbsp (11mL)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. 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. Garlic zucchini noodles
204cal, 3p, 5c, 18f (per meal)
Recipe has been scaled from original by 1.25x. 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. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
dinner prep - 1 days
1. Steak with shallot sauce
907cal, 71p, 12c, 63f (per meal)
3/4 tbsp (11mL)
3/4 tbsp (11g)
1/4 cup(s) (mL)
3/4 shallot (85g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Season steak on all sides with some salt and pepper.
2
Heat half of the oil in a skillet over medium-high heat. Add steak and cook to desired doneness, 4-8 minutes per side. Remove steak and set aside to rest.
3
Lower heat to medium and add in remaining oil and the shallots to the pan. Stir and cook for about 2 minutes until lightly softened. Stir in vegetable broth and cook for about 2-4 minutes until the broth is reduced by about half. Turn off the heat and stir in butter until fully melted.
4
Pour shallot sauce over steak and serve.
2. Bacon zucchini noodles
244cal, 17p, 3c, 18f (per meal)
Recipe has been scaled from original by 0.75x. 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.