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 (3250cal, 323g protein, 33g net carbs, 197g fat, 17g fiber per day) cannot be customized.
Day 1
3250cal, 394g protein, 32g net carbs, 163g fat, 20g fiber
1 sandwich(es) (368cal, 21p, 9c, 24f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
24 oz (952cal, 151p, 0c, 39f)
3 tomato(es) (179cal, 2p, 7c, 14f)
3 1/3 oz (382cal, 22p, 3c, 32f)
28 oz (1036cal, 178p, 5c, 33f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 2
3275cal, 394g protein, 29g net carbs, 170g fat, 15g fiber
1 sandwich(es) (368cal, 21p, 9c, 24f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
24 oz (952cal, 151p, 0c, 39f)
3 tomato(es) (179cal, 2p, 7c, 14f)
3 1/3 oz (382cal, 22p, 3c, 32f)
28 oz (1105cal, 179p, 2c, 42f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 3
3300cal, 238g protein, 29g net carbs, 241g fat, 16g fiber
1 sandwich(es) (442cal, 34p, 2c, 34f)
2 stick(s) (165cal, 13p, 3c, 11f)
3 1/2 wrap(s) (690cal, 88p, 8c, 32f)
2 serving(s) (435cal, 4p, 3c, 43f)
2 serving(s) (235cal, 14p, 6c, 17f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
16 oz (934cal, 72p, 1c, 71f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
Day 4
3275cal, 211g protein, 34g net carbs, 249g fat, 15g fiber
1 sandwich(es) (442cal, 34p, 2c, 34f)
2 stick(s) (165cal, 13p, 3c, 11f)
4 lettuce wrap(s) (890cal, 63p, 15c, 62f)
1 serving(s) (218cal, 2p, 1c, 22f)
2 serving(s) (235cal, 14p, 6c, 17f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
16 oz (934cal, 72p, 1c, 71f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
Day 5
3250cal, 337g protein, 39g net carbs, 187g fat, 20g fiber
1 serving(s) (229cal, 36p, 6c, 6f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
24 oz (848cal, 151p, 4c, 25f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
2 serving(s) (235cal, 14p, 6c, 17f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 1/2 chop(s) (1071cal, 103p, 7c, 69f)
1/2 cup(s) (82cal, 5p, 2c, 6f)
Day 6
3225cal, 356g protein, 31g net carbs, 178g fat, 16g fiber
1 serving(s) (229cal, 36p, 6c, 6f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
24 oz (848cal, 151p, 4c, 25f)
1 3/4 cup(s) (234cal, 5p, 3c, 20f)
4 pocket(s) (211cal, 22p, 2c, 12f)
3 egg(s) (208cal, 19p, 1c, 14f)
2 1/2 chop(s) (1071cal, 103p, 7c, 69f)
1/2 cup(s) (82cal, 5p, 2c, 6f)
Day 7
3250cal, 329g protein, 35g net carbs, 191g fat, 19g fiber
1 serving(s) (229cal, 36p, 6c, 6f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
10 oz (746cal, 81p, 6c, 44f)
2 1/2 serving(s) (408cal, 6p, 11c, 35f)
4 pocket(s) (211cal, 22p, 2c, 12f)
3 egg(s) (208cal, 19p, 1c, 14f)
20 oz (986cal, 147p, 2c, 42f)
1 cup(s) (134cal, 3p, 2c, 12f)
Grocery List (50 items)
Vegetables and Vegetable Products
Tomatoes
9 1/2 medium whole (2-3/5" dia) (1161g)
Portabella cap
4 piece whole (564g)
Frozen broccoli
9 1/2 cup (865g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Romaine lettuce
1/6 head (122g)
Onion
1 medium (2-1/2" dia) (110g)
Bell pepper
2 small (148g)
Garlic
11 clove(s) (33g)
Fresh spinach
2 1/4 10oz package (636g)
Mushrooms
1 cup, pieces or slices (70g)
Zucchini
2 1/2 medium (490g)
Fats and Oils
Oil
1/4 lbs (138mL)
Olive oil
1/3 lbs (172mL)
Balsamic vinaigrette
1/2 cup (106mL)
Marinade sauce
1 1/2 cup (360mL)
Dairy and Egg Products
Eggs
20 medium (885g)
Cheese
2/3 lbs (312g)
Butter
1/2 cup (99g)
Goat cheese
1/2 lbs (241g)
String cheese
4 stick (112g)
Provolone cheese
2 slice(s) (56g)
Egg whites
12 large (396g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Fresh mozzarella cheese
2 1/2 oz (71g)
Pork Products
Bacon
20 slice(s) (200g)
Pork loin chops, boneless, raw
5 chop (925g)
Bacon, raw
1 slice(s) (28g)
Fruits and Fruit Juices
Avocados
4 slices (100g)
Other
Mixed greens
1/2 cup (15g)
Italian seasoning
2 tsp (7g)
Chicken, drumsticks, with skin
2 lbs (907g)
Frozen cauliflower
1 cup (113g)
Spices and Herbs
Black pepper
5 g (5g)
Salt
1/2 oz (16g)
Lemon pepper
1 3/4 tbsp (12g)
Dried dill weed
1 tbsp (3g)
Mustard
3 1/2 tsp (18g)
Ground coriander
2 1/2 tbsp (13g)
Ground cumin
2 1/2 tbsp (15g)
Paprika
1 1/4 tsp (3g)
Fresh basil
2 1/2 tbsp, chopped (7g)
Poultry Products
Boneless skinless chicken breast, raw
11 1/2 lbs (5106g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/3 cup (79mL)
Pesto sauce
2 1/2 tbsp (40g)
Legumes and Legume Products
Roasted peanuts
3/4 cup (110g)
Sausages and Luncheon Meats
Roast beef cold cuts
14 oz (397g)
Ham cold cuts
8 slice (184g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
3 oz (85g)
Roasted pumpkin seeds, unsalted
3/4 cup (89g)
Beef Products
Sirloin steak, raw
1/2 lbs (227g)
breakfast prep - 2 days
1. Portabella breakfast sandwich
370 cals, 21p, 9c, 24f (per meal)
2 piece whole (282g)
4 slice(s) (40g)
2 slices (50g)
4 tbsp (8g)
1
Cook bacon according to package.
2
Remove grease from pan, and put mushroom caps, flat-side down, into pan and cook for a couple minutes.
3
Remove caps from pan and build the sandwich, using the caps as buns, and layering the avocado, greens, and bacon inside.
4
Serve.
2. Basic scrambled eggs
190 cals, 15p, 1c, 14f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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.
3. Cherry tomatoes
30 cals, 1p, 4c, 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.
snack prep - 2 days
dinner prep - 1 days
1. Lemon pepper chicken breast
1035 cals, 178p, 5c, 33f (per meal)
1 3/4 tbsp (12g)
2 1/2 tsp (13mL)
1 3/4 lbs (784g)
Recipe has been scaled from original by 1.75x. 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. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1/2 tbsp (8mL)
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
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Basic chicken breast
950 cals, 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. Roasted tomatoes
180 cals, 2p, 7c, 14f (per meal)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Balsamic chicken breast
1105 cals, 179p, 2c, 42f (per meal)
1 tsp (3g)
3 1/2 tsp (18mL)
1/2 cup (105mL)
1 3/4 lbs (794g)
Recipe has been scaled from original by 1.75x. 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
70 cals, 3p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Buffalo drumsticks
935 cals, 72p, 1c, 71f (per meal)
1/3 cup (80mL)
1 tbsp (15mL)
4 dash (3g)
4 dash, ground (1g)
2 lbs (907g)
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. Buttered broccoli
165 cals, 4p, 2c, 14f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 1/2 cup (228g)
2 1/2 tbsp (36g)
Recipe has been scaled from original by 1.25x. 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.
snack prep - 3 days
1. Cucumber goat cheese bites
235 cals, 14p, 6c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top sliced cucumber with goat cheese and dill.
2
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.
lunch prep - 1 days
1. Roast beef lettuce wrap
690 cals, 88p, 8c, 32f (per meal)
14 oz (397g)
3 1/2 tsp (18g)
1/2 cup, shredded (49g)
1 3/4 plum tomato (109g)
3 1/2 leaf outer (98g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
lunch prep - 1 days
1. Philly cheesesteak lettuce wrap
890 cals, 63p, 15c, 62f (per meal)
4 tsp (20mL)
4 dash (2g)
2 slice(s) (56g)
1 medium (2-1/2" dia) (110g)
2 small (148g)
1/2 lbs (227g)
4 leaf inner (24g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
breakfast prep - 3 days
1. Tomato mushroom egg white omelet
230 cals, 36p, 6c, 6f (per meal)
1/2 small whole (2-2/5" dia) (46g)
1/3 cup, pieces or slices (23g)
1 large (50g)
4 large (132g)
1/2 cup (113g)
2 dash, ground (1g)
1
Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.
4
Cook until eggs are opaque and set. Fold one-half of the omelet over the other.
5
Serve.
2. Simple sauteed spinach
150 cals, 5p, 4c, 11f (per meal)
2 1/4 clove (7g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
2 1/4 tbsp (34mL)
18 cup(s) (540g)
Recipe has been scaled from original by 2.25x. 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 - 2 days
1. Marinaded chicken breast
850 cals, 151p, 4c, 25f (per meal)
Recipe has been scaled from original by 3x. 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. Buttered broccoli
235 cals, 5p, 3c, 20f (per meal)
Recipe has been scaled from original by 1.75x. 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.
dinner prep - 2 days
1. Coriander and cumin rubbed pork chops
1070 cals, 103p, 7c, 69f (per meal)
5 dash (1g)
5 chop (925g)
5 tbsp (75mL)
2 1/2 tbsp (13g)
2 1/2 tbsp (15g)
1 1/4 tsp (8g)
7 1/2 clove(s) (23g)
Recipe has been scaled from original by 2.5x. 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. Bacon cauliflower rice
80 cals, 6p, 2c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook frozen cauliflower rice and bacon according to package instructions.
2
Once completed, chop bacon and stir bacon and any rendered bacon fat into the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
snack prep - 2 days
1. Ham, cheese, and spinach pockets
210 cals, 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.
2. Boiled eggs
210 cals, 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 - 1 days
1. Goat cheese & spinach hasselback chicken
985 cals, 147p, 2c, 42f (per meal)
1 1/4 lbs (560g)
2 cup(s) (56g)
2 1/2 tbsp, shredded (18g)
1 1/4 tsp (3g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.63x. 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. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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. Caprese chicken
745 cals, 81p, 6c, 44f (per meal)
5 dash (2g)
2 1/2 tbsp (40g)
1 1/4 tsp (6mL)
3 3/4 cherry tomatoes (64g)
2 1/2 tbsp, chopped (7g)
2 1/2 oz (71g)
10 oz (280g)
Recipe has been scaled from original by 0.63x. 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. Garlic zucchini noodles
410 cals, 6p, 11c, 35f (per meal)
Recipe has been scaled from original by 2.5x. 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.