3400 calorie keto meal plan
In just a few clicks, generate your own 3400 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 (3400cal, 302g protein, 35g net carbs, 218g fat, 22g fiber per day) cannot be customized.
Day 1
3425cal, 270g protein, 33g net carbs, 242g fat, 11g fiber
3 egg(s) (238cal, 19p, 1c, 18f)
1 1/2 oz (172cal, 10p, 1c, 14f)
1 serving(s) (218cal, 8p, 7c, 17f)
16 oz (820cal, 79p, 0c, 56f)
1 1/2 serving(s) (191cal, 2p, 8c, 16f)
1 serving(s) (163cal, 3p, 4c, 14f)
3 1/2 serving(s) (403cal, 59p, 9c, 14f)
Day 2
3425cal, 259g protein, 37g net carbs, 244g fat, 14g fiber
3 egg(s) (238cal, 19p, 1c, 18f)
1 1/2 oz (172cal, 10p, 1c, 14f)
1 serving(s) (218cal, 8p, 7c, 17f)
2 link (514cal, 28p, 6c, 42f)
1 1/2 serving(s) (488cal, 33p, 7c, 35f)
1 1/3 cup(s) (178cal, 4p, 3c, 15f)
3 1/2 serving(s) (403cal, 59p, 9c, 14f)
26 2/3 oz (1126cal, 95p, 1c, 82f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 3
3350cal, 243g protein, 37g net carbs, 240g fat, 17g fiber
1 serving(s) (471cal, 60p, 1c, 25f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 link (514cal, 28p, 6c, 42f)
1 1/2 serving(s) (488cal, 33p, 7c, 35f)
1 1/3 cup(s) (178cal, 4p, 3c, 15f)
2 serving(s) (235cal, 14p, 6c, 17f)
1 serving(s) (183cal, 9p, 3c, 15f)
12 oz (563cal, 67p, 0c, 33f)
3/4 bell pepper(s) (90cal, 1p, 4c, 7f)
1 serving(s) (524cal, 23p, 7c, 44f)
Day 4
3425cal, 272g protein, 34g net carbs, 230g fat, 32g fiber
1 serving(s) (471cal, 60p, 1c, 25f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 serving(s) (873cal, 81p, 12c, 48f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
2 serving(s) (235cal, 14p, 6c, 17f)
1 serving(s) (183cal, 9p, 3c, 15f)
15 oz (962cal, 87p, 0c, 68f)
1 1/4 serving(s) (227cal, 5p, 6c, 19f)
Day 5
3425cal, 327g protein, 36g net carbs, 201g fat, 39g fiber
1 serving(s) (471cal, 60p, 1c, 25f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 serving(s) (873cal, 81p, 12c, 48f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
6 crisps (261cal, 11p, 3c, 22f)
1 serving(s) (150cal, 3p, 6c, 10f)
20 oz (789cal, 128p, 2c, 30f)
1 1/4 serving(s) (407cal, 28p, 6c, 29f)
Day 6
3375cal, 391g protein, 33g net carbs, 177g fat, 20g fiber
2 slices (276cal, 9p, 2c, 23f)
4 egg(s) (318cal, 25p, 1c, 24f)
29 1/3 oz (1036cal, 185p, 5c, 31f)
2 serving(s) (136cal, 3p, 8c, 9f)
6 crisps (261cal, 11p, 3c, 22f)
1 serving(s) (150cal, 3p, 6c, 10f)
20 oz (789cal, 128p, 2c, 30f)
1 1/4 serving(s) (407cal, 28p, 6c, 29f)
Day 7
3400cal, 354g protein, 36g net carbs, 195g fat, 21g fiber
2 slices (276cal, 9p, 2c, 23f)
4 egg(s) (318cal, 25p, 1c, 24f)
29 1/3 oz (1036cal, 185p, 5c, 31f)
2 serving(s) (136cal, 3p, 8c, 9f)
6 crisps (261cal, 11p, 3c, 22f)
1 serving(s) (150cal, 3p, 6c, 10f)
21 1/3 oz (819cal, 76p, 3c, 56f)
2 1/3 serving(s) (405cal, 42p, 8c, 21f)
Grocery List (45 items)
Dairy and Egg Products
Cheese
2/3 lbs (296g)
Eggs
20 large (1000g)
Butter
2 2/3 tbsp (38g)
Parmesan cheese
2 1/4 tbsp (11g)
Goat cheese
4 oz (113g)
Fats and Oils
Oil
3 oz (94mL)
Olive oil
6 1/2 tbsp (96mL)
Balsamic vinaigrette
10 tbsp (151mL)
Salad dressing
6 tbsp (90mL)
Marinade sauce
2 cup (439mL)
Vegetables and Vegetable Products
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Cucumber
2 3/4 cucumber (8-1/4") (828g)
Tomatoes
4 medium whole (2-3/5" dia) (495g)
Garlic
3 1/4 clove(s) (10g)
Zucchini
8 3/4 medium (1715g)
Frozen broccoli
2 2/3 cup (243g)
Fresh spinach
16 cup(s) (480g)
Bell pepper
3 large (480g)
Onion
1 small (70g)
Legumes and Legume Products
Peanut butter
4 tbsp (64g)
Finfish and Shellfish Products
Canned tuna
7 can (1206g)
Salmon
15 oz (425g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (118mL)
Salsa
9 1/3 tbsp (168g)
Spices and Herbs
Salt
11 3/4 g (12g)
Black pepper
1/8 oz (4g)
Dried dill weed
2 tsp (2g)
Other
Chicken, drumsticks, with skin
1 1/4 lbs (567g)
Italian seasoning
3/8 container (.75 oz) (9g)
Italian pork sausage, raw
4 link (430g)
Mixed greens
10 cup (300g)
Guacamole, store-bought
3/4 lbs (325g)
Pork rinds
2 1/3 oz (66g)
Sugar-free barbecue sauce
2 3/4 tbsp (40g)
Pork Products
Pork shoulder
1 lbs (453g)
Bacon, raw
11 slice(s) (312g)
Bacon
4 slice(s) (40g)
Poultry Products
Chicken wings, with skin, raw
3 lbs (1362g)
Ground turkey, raw
3/4 lbs (340g)
Boneless skinless chicken breast, raw
6 lbs (2777g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almonds
13 1/4 tbsp, whole (119g)
Beef Products
Ground beef (93% lean)
1 1/2 lbs (681g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (603g)
Lime juice
4 tsp (20mL)
breakfast prep - 2 days
1. Basic scrambled eggs
240 cals, 19p, 1c, 18f (per meal)
Recipe has been scaled from original by 0.75x. 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.
2. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
snack prep - 2 days
1. Tuna cucumber bites
405 cals, 59p, 9c, 14f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
dinner prep - 1 days
1. Buffalo drumsticks
1165 cals, 90p, 1c, 89f (per meal)
3 1/3 tbsp (50mL)
2 tsp (9mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 0.63x. 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. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 1 days
1. Slow cooker carnitas
820 cals, 79p, 0c, 56f (per meal)
1 lbs (453g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season pork shoulder with some salt and pepper.
2
Place pork in a slower cooker, cover, and cook on low for 6-8 hours. Time may vary, so be sure to check throughout. Pork should easily shred when done.
3
Take two forks and shred the pork. Serve.
2. Garlic zucchini noodles
165 cals, 3p, 4c, 14f (per meal)
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.
3. Sauteed garlic & herb tomatoes
190 cals, 2p, 8c, 16f (per meal)
3/4 dash, ground (0g)
1 tbsp (17mL)
3/4 clove(s) (2g)
3/4 pint, cherry tomatoes (224g)
1 tsp (4g)
3 dash (2g)
Recipe has been scaled from original by 0.38x. 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.
lunch prep - 2 days
1. Italian sausage
515 cals, 28p, 6c, 42f (per meal)
4 link (430g)
Recipe has been scaled from original by 4x. 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. Buttered broccoli
180 cals, 4p, 3c, 15f (per meal)
1 1/3 dash (0g)
1 1/3 dash (1g)
2 2/3 cup (243g)
2 2/3 tbsp (38g)
Recipe has been scaled from original by 1.33x. 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.
3. Bacon zucchini noodles
490 cals, 33p, 7c, 35f (per meal)
Recipe has been scaled from original by 3x. 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 - 1 days
1. Buffalo chicken wings
1125 cals, 95p, 1c, 82f (per meal)
1/4 cup (67mL)
1 2/3 lbs (757g)
3 1/3 dash, ground (1g)
3 1/3 dash (2g)
2 1/2 tsp (12mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
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. Basic ground turkey
565 cals, 67p, 0c, 33f (per meal)
Recipe has been scaled from original by 0.75x. 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. Cheesy zucchini noodles
525 cals, 23p, 7c, 44f (per meal)
1 medium (196g)
1 tbsp (15mL)
1 tbsp (5g)
3/4 cup, shredded (85g)
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 zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the cheese and heat through until melted.
3
Remove from heat, top with parmesan, and serve.
3. Cooked peppers
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
snack prep - 2 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 - 3 days
1. Paleo beef & egg bowl
470 cals, 60p, 1c, 25f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a non-stick skillet over medium heat. Add the ground beef and break apart. Season with some salt and pepper. Cook, stirring occasionally, until beef is fully cooked and no longer pink. Transfer beef to a plate and set aside.
2
Crack the egg into the skillet and cook until the whites are firm.
3
Add beef to a bowl and top the egg. Season with more salt/pepper and serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. 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. Simple salmon
960 cals, 87p, 0c, 68f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Parmesan zucchini noodles
225 cals, 5p, 6c, 19f (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 and saute the zucchini noodles, turning them continuously, until they are soft but not soggy, about 5 minutes.
3
Top with parmesan cheese and serve.
lunch prep - 2 days
1. Avocado tuna salad
875 cals, 81p, 12c, 48f (per meal)
2 avocado(s) (402g)
4 tsp (20mL)
4 dash (2g)
4 dash (0g)
4 cup (120g)
1 small (70g)
4 can (688g)
1 cup, chopped (180g)
Recipe has been scaled from original by 4x. 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.
snack prep - 3 days
1. Cheesy crisps and guac
260 cals, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
2. Pepper strips and guacamole (keto)
150 cals, 3p, 6c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers and remove the seeds.
2
Spread the guacamole over the sliced peppers or just use them to dip into it.
dinner prep - 2 days
1. Balsamic chicken breast
790 cals, 128p, 2c, 30f (per meal)
1 1/4 tsp (5g)
5 tsp (25mL)
10 tbsp (150mL)
2 1/2 lbs (1134g)
Recipe has been scaled from original by 2.5x. 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. Bacon zucchini noodles
405 cals, 28p, 6c, 29f (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
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.
breakfast prep - 2 days
1. Bacon avocado "toast"
275 cals, 9p, 2c, 23f (per meal)
2. Basic fried eggs
320 cals, 25p, 1c, 24f (per meal)
lunch prep - 2 days
1. Marinaded chicken breast
1035 cals, 185p, 5c, 31f (per meal)
Recipe has been scaled from original by 3.67x. 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 mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Sugar-free bbq chicken wings
820 cals, 76p, 3c, 56f (per meal)
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
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of its juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbecue sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbecue sauce to coat.
6
Serve.
2. Pork rinds and salsa
405 cals, 42p, 8c, 21f (per meal)