3300 calorie keto meal plan
In just a few clicks, generate your own 3300 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 (3275cals, 268g protein, 32g net carbs, 220g fat 26g fiber per day) cannot be customized.
Day 1
3250cals, 288g protein, 40g net carbs, 206g fat 23g fiber per day
2 2/3 serving(s) (812cal, 107p, 10c, 37f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
2 1/4 serving(s) (406cal, 19p, 5c, 32f)
20 oz (775cal, 127p, 7c, 26f)
3 3/4 serving(s) (366cal, 2p, 13c, 31f)
Day 2
3300cals, 243g protein, 35g net carbs, 229g fat 32g fiber per day
2 2/3 serving(s) (812cal, 107p, 10c, 37f)
1 1/2 serving(s) (326cal, 3p, 2c, 32f)
2 1/4 serving(s) (406cal, 19p, 5c, 32f)
14 oz (657cal, 78p, 0c, 38f)
2 1/4 serving(s) (528cal, 7p, 15c, 41f)
Day 3
3300cals, 247g protein, 22g net carbs, 240g fat 16g fiber per day
16 oz (936cal, 80p, 1c, 68f)
1 serving(s) (98cal, 1p, 4c, 8f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
2 1/4 serving(s) (406cal, 19p, 5c, 32f)
16 oz (1143cal, 102p, 7c, 78f)
Day 4
3250cals, 216g protein, 36g net carbs, 231g fat 43g fiber per day
16 oz (936cal, 80p, 1c, 68f)
1 serving(s) (98cal, 1p, 4c, 8f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
1 1/4 serving(s) (217cal, 23p, 4c, 11f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 wrap(s) (439cal, 54p, 3c, 21f)
2 1/2 serving(s) (544cal, 6p, 3c, 54f)
2 cup(s) (144cal, 3p, 13c, 2f)
Day 5
3325cals, 315g protein, 32g net carbs, 205g fat 22g fiber per day
29 1/3 oz (1036cal, 185p, 5c, 31f)
1 zucchini (145cal, 4p, 6c, 10f)
1 1/4 serving(s) (217cal, 23p, 4c, 11f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/2 serving(s) (771cal, 59p, 8c, 55f)
2 serving(s) (435cal, 4p, 3c, 43f)
Day 6
3275cals, 284g protein, 29g net carbs, 215g fat 23g fiber per day
4 serving(s) (481cal, 26p, 3c, 37f)
1 slice(s) (164cal, 4p, 1c, 15f)
15 oz (558cal, 85p, 1c, 24f)
1 2/3 serving(s) (542cal, 37p, 8c, 39f)
Day 7
3275cals, 284g protein, 29g net carbs, 215g fat 23g fiber per day
4 serving(s) (481cal, 26p, 3c, 37f)
1 slice(s) (164cal, 4p, 1c, 15f)
15 oz (558cal, 85p, 1c, 24f)
1 2/3 serving(s) (542cal, 37p, 8c, 39f)
Grocery List (50 items)
Pork Products
Bacon
20 slice(s) (200g)
Bacon, raw
8 2/3 slice(s) (246g)
Nut and Seed Products
Walnuts
10 tbsp, shelled (63g)
Sunflower kernels
6 3/4 oz (191g)
Macadamia nuts, shelled, roasted
1/2 lbs (213g)
Almonds
14 tbsp, whole (125g)
Almond butter
1/2 tbsp (8g)
Spices and Herbs
Salt
1 1/4 tbsp (22g)
Ground cumin
1 tsp (2g)
Garlic powder
3/4 tbsp (7g)
Thyme, dried
1/4 tsp, ground (0g)
Paprika
1/4 tbsp (2g)
Cayenne pepper
1/4 tsp (0g)
Black pepper
2 tsp, ground (5g)
Cajun seasoning
1/2 tbsp (3g)
Fresh basil
6 tbsp, chopped (16g)
Vegetables and Vegetable Products
Garlic
2 clove (6g)
Fresh spinach
10 2/3 cup(s) (320g)
Tomatoes
3 2/3 medium whole (2-3/5" dia) (453g)
Onion
2 1/4 tbsp minced (34g)
Zucchini
3 1/2 large (1172g)
Romaine lettuce
2 leaf outer (56g)
Cucumber
3/8 cucumber (8-1/4") (113g)
Eggplant
8 1 inch (2.5 cm) slice(s) (480g)
Fruits and Fruit Juices
Lemon juice
3 fl oz (95mL)
Lime juice
1/3 cup (71mL)
Avocados
3 avocado(s) (595g)
Raspberries
2 cup (246g)
Fats and Oils
Olive oil
2/3 cup (169mL)
Salad dressing
1/2 cup (120mL)
Oil
4 oz (127mL)
Marinade sauce
1 cup (221mL)
Other
Coleslaw mix
2 package (14 oz) (774g)
Roasted red peppers
1 1/3 pepper(s) (93g)
Chicken, drumsticks, with skin
2 lbs (907g)
Pork rinds
6 1/2 oz (184g)
Rotisserie chicken, cooked
1/2 lbs (255g)
Almond flour
2 3/4 tbsp (18g)
Italian seasoning
1/2 tbsp (5g)
Poultry Products
Boneless skinless chicken breast, raw
7 lbs (3187g)
Ground turkey, raw
14 oz (397g)
Boneless chicken thighs, with skin
1 lbs (454g)
Dairy and Egg Products
Eggs
20 1/2 large (1025g)
Fresh mozzarella cheese
6 oz (170g)
Soups, Sauces, and Gravies
Hot sauce
2 tbsp (30mL)
Salsa
10 tbsp (180g)
Frank's red hot sauce
2 3/4 tbsp (41mL)
Pesto sauce
6 tbsp (96g)
Baked Products
Baking powder
2 dash (1g)
Finfish and Shellfish Products
Tilapia, raw
30 oz (840g)
breakfast prep - 2 days
1. Bacon
354cal, 25p, 1c, 28f (per meal)
7 slice(s) (70g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
snack prep - 3 days
dinner prep - 1 days
1. Spicy garlic lime chicken breast
775cal, 127p, 7c, 26f (per meal)
2 1/2 tsp (12mL)
1/2 tbsp (5g)
2 1/2 tbsp (37mL)
1 1/4 lbs (560g)
1 2/3 dash, ground (0g)
2/3 dash (0g)
1 2/3 dash (0g)
1 2/3 dash, ground (0g)
5 dash (4g)
Recipe has been scaled from original by 0.83x. 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. Coleslaw
366cal, 2p, 13c, 31f (per meal)
3 dash (2g)
3 dash (1g)
3/4 clove (2g)
2 1/4 tbsp (34mL)
2 1/4 tbsp (34mL)
3/4 package (14 oz) (298g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Create dressing by whisking together the oil, lemon juice, garlic, cumin, and salt in a small bowl.
2
When serving, toss coleslaw with dressing and serve.
lunch prep - 2 days
1. Basic chicken & spinach salad
812cal, 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.
dinner prep - 1 days
1. Basic ground turkey
657cal, 78p, 0c, 38f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Tomato and avocado salad
528cal, 7p, 15c, 41f (per meal)
1/2 tsp, ground (1g)
1/2 tsp (3g)
1/2 tsp (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (138g)
1 avocado(s) (226g)
2 1/4 tbsp (34mL)
2 1/4 tbsp minced (34g)
Recipe has been scaled from original by 1.13x. 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.
dinner prep - 1 days
1. Roasted pepper stuffed chicken
1143cal, 102p, 7c, 78f (per meal)
2 tsp (10mL)
1/4 tbsp (2g)
1 lbs (454g)
1 1/3 pepper(s) (93g)
Recipe has been scaled from original by 0.33x. 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.
breakfast prep - 3 days
1. Bacon avocado "toast"
276cal, 9p, 2c, 23f (per meal)
2. Boiled eggs
277cal, 25p, 1c, 19f (per meal)
12 large (600g)
Recipe has been scaled from original by 6x. 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.
lunch prep - 2 days
1. Low carb fried chicken
936cal, 80p, 1c, 68f (per meal)
2 lbs (907g)
1 oz (28g)
1/2 tbsp (3g)
2 tbsp (30mL)
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
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. Bacon zucchini noodles
163cal, 11p, 2c, 12f (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.
3. Coleslaw
98cal, 1p, 4c, 8f (per meal)
1 1/2 dash (1g)
1 1/2 dash (0g)
3/8 clove (1g)
1 1/3 tbsp (18mL)
1 1/3 tbsp (18mL)
3/8 package (14 oz) (159g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Create dressing by whisking together the oil, lemon juice, garlic, cumin, and salt in a small bowl.
2
When serving, toss coleslaw with dressing and serve.
snack prep - 2 days
1. Pork rinds and salsa
217cal, 23p, 4c, 11f (per meal)
dinner prep - 1 days
1. Buffalo chicken lettuce wrap
439cal, 54p, 3c, 21f (per meal)
1 tsp (5mL)
2 leaf outer (56g)
1/2 lbs (227g)
2 2/3 tbsp (40mL)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1/3 avocado(s) (67g)
2 2/3 tbsp cherry tomatoes (25g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Frank's Original Red Hot sauce is recommended for paleo eaters because it uses all natural ingredients. Any hot sauce will work though.)
2
Cube chicken and put in a bowl with the hot sauce, salt, and pepper. Toss to coat.
3
Add the oil to a skillet over medium heat.
4
Add chicken to skillet and cook 7-10 minutes until cooked through.
5
Assemble wrap by taking a leaf of lettuce and topping with chicken, tomatoes, and avocado.
6
Serve.
2. Raspberries
144cal, 3p, 13c, 2f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch 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. Basic zoodles
145cal, 4p, 6c, 10f (per meal)
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
Heat oil in a skillet over medium heat. Add spiralized zucchini and saute until zucchini is soft, about 5 minutes. Season with salt, pepper, and a dash of any other herbs or spices you have on hand, and serve.
dinner prep - 1 days
1. Rotisserie chicken & tomato salad
771cal, 59p, 8c, 55f (per meal)
1/2 tbsp (8mL)
1 1/2 tbsp (23mL)
3/8 cucumber (8-1/4") (113g)
3/4 large whole (3" dia) (137g)
1/2 lbs (255g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
snack prep - 2 days
1. Pork rinds
224cal, 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.
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 carb bread with almond butter
164cal, 4p, 2c, 15f (per meal)
1/2 tbsp (8g)
1/2 large (25g)
1 1/3 dash (1g)
2 dash (1g)
1 tbsp (15mL)
2 1/2 tbsp (18g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Caprese chicken
895cal, 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. Coleslaw
195cal, 1p, 7c, 16f (per meal)
3 dash (2g)
3 dash (1g)
5/6 clove (2g)
2 1/2 tbsp (36mL)
2 1/2 tbsp (36mL)
5/6 package (14 oz) (318g)
Recipe has been scaled from original by 0.8x. Adjust cook times and pan sizes accordingly.
1
Create dressing by whisking together the oil, lemon juice, garlic, cumin, and salt in a small bowl.
2
When serving, toss coleslaw with dressing and serve.
lunch prep - 2 days
1. Pan fried tilapia
558cal, 85p, 1c, 24f (per meal)
30 oz (840g)
1 1/4 tsp (8g)
1 1/4 tsp, ground (3g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Bacon zucchini noodles
542cal, 37p, 8c, 39f (per meal)
Recipe has been scaled from original by 3.33x. 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.