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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (3375cals, 291g protein, 32g net carbs, 224g fat 17g fiber per day) cannot be customized.
Day 1
3400cals, 269g protein, 38g net carbs, 235g fat 15g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
2 slice(s) (329cal, 9p, 3c, 30f)
16 oz (918cal, 109p, 4c, 52f)
3 serving(s) (293cal, 5p, 12c, 23f)
3 bomb(s) (317cal, 5p, 2c, 31f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
16 oz (921cal, 102p, 11c, 52f)
3/4 serving(s) (244cal, 17p, 3c, 17f)
Day 2
3400cals, 307g protein, 29g net carbs, 223g fat 16g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
2 slice(s) (329cal, 9p, 3c, 30f)
16 oz (918cal, 109p, 4c, 52f)
3 serving(s) (293cal, 5p, 12c, 23f)
3 bomb(s) (317cal, 5p, 2c, 31f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
21 1/3 oz (847cal, 134p, 0c, 34f)
1 serving(s) (325cal, 22p, 5c, 23f)
Day 3
3325cals, 261g protein, 31g net carbs, 233g fat 15g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
2 slice(s) (329cal, 9p, 3c, 30f)
8 ounce(s) (704cal, 40p, 2c, 59f)
2 2/3 serving(s) (484cal, 10p, 12c, 41f)
21 1/3 oz (847cal, 134p, 0c, 34f)
1 serving(s) (325cal, 22p, 5c, 23f)
Day 4
3375cals, 334g protein, 33g net carbs, 206g fat 11g fiber per day
29 1/3 oz (1036cal, 185p, 5c, 31f)
1 serving(s) (127cal, 1p, 5c, 10f)
2 serving(s) (1028cal, 79p, 11c, 73f)
1/4 cup (183cal, 2p, 1c, 18f)
Day 5
3350cals, 328g protein, 34g net carbs, 205g fat 15g fiber per day
28 oz (1036cal, 178p, 5c, 33f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
2 serving(s) (1028cal, 79p, 11c, 73f)
1/4 cup (183cal, 2p, 1c, 18f)
Day 6
3375cals, 269g protein, 28g net carbs, 233g fat 23g fiber per day
2 2/3 serving(s) (812cal, 107p, 10c, 37f)
1/2 cup (366cal, 5p, 2c, 36f)
1 1/3 serving(s) (356cal, 25p, 5c, 26f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
16 oz steak (950cal, 92p, 0c, 65f)
3 1/2 cup(s) (249cal, 11p, 4c, 16f)
Day 7
3375cals, 269g protein, 28g net carbs, 233g fat 23g fiber per day
2 2/3 serving(s) (812cal, 107p, 10c, 37f)
1/2 cup (366cal, 5p, 2c, 36f)
1 1/3 serving(s) (356cal, 25p, 5c, 26f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
16 oz steak (950cal, 92p, 0c, 65f)
3 1/2 cup(s) (249cal, 11p, 4c, 16f)
Grocery List (41 items)
Dairy and Egg Products
Eggs
18 1/2 large (925g)
Butter
1 stick (111g)
Parmesan cheese
2/3 cup (53g)
String cheese
9 stick (252g)
Nut and Seed Products
Almond butter
1/4 cup (72g)
Walnuts
1/2 cup, shelled (50g)
Pecans
1 1/2 cup, halves (149g)
Macadamia nuts, shelled, roasted
1 oz (28g)
Spices and Herbs
Salt
1/4 oz (8g)
Vanilla extract
1/2 tsp (3mL)
Black pepper
5 g (5g)
Rosemary, dried
1/3 tsp (0g)
Lemon pepper
1 3/4 tbsp (12g)
Baked Products
Baking powder
1/4 tbsp (4g)
Fats and Oils
Oil
5 3/4 oz (176mL)
Ranch dressing
4 tbsp (60mL)
Caesar salad dressing
1/2 cup (118g)
Olive oil
5 oz (152mL)
Marinade sauce
1 cup (221mL)
Salad dressing
1/2 cup (120mL)
Other
Almond flour
1/2 cup (55g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Rotisserie chicken, cooked
1 1/2 lbs (680g)
Italian seasoning
1/4 tbsp (3g)
Pork rinds
2 2/3 oz (76g)
French onion dip
2/3 cup (157g)
Frozen riced cauliflower
7 cup, frozen (742g)
Pork Products
Bacon, raw
5 1/2 slice(s) (156g)
Bacon
18 slice(s) (180g)
Vegetables and Vegetable Products
Zucchini
5 1/2 medium (1062g)
Frozen green beans
5 cup (605g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Cucumber
1 cucumber (8-1/4") (301g)
Tomatoes
4 medium whole (2-3/5" dia) (513g)
Garlic
7 1/2 clove(s) (22g)
Fresh spinach
14 cup(s) (425g)
Poultry Products
Boneless skinless chicken breast, raw
11 1/3 lbs (5063g)
Legumes and Legume Products
Roasted peanuts
1 1/3 cup (173g)
Beef Products
Ribeye, raw
1/2 lbs (227g)
Sirloin steak, raw
2 lbs (907g)
Fruits and Fruit Juices
Lemon juice
4 tsp (20mL)
breakfast prep - 3 days
1. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. 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.
2. Low carb bread with almond butter
329cal, 9p, 3c, 30f (per meal)
1 1/2 tbsp (24g)
1 1/2 large (75g)
4 dash (3g)
1/4 tbsp (4g)
3 tbsp (45mL)
1/2 cup (55g)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 2 days
1. Almond butter keto fat bomb
317cal, 5p, 2c, 31f (per meal)
1 1/2 tbsp (21g)
1/4 tsp (1mL)
1/4 dash (0g)
1 1/2 tbsp (24g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Line a mini muffin tin with one liner per serving listed above.
2
Add butter and almond butter into a microwave safe bowl and heat in the microwave for 1 minute, until mostly melted.
3
Add in the vanilla and salt, and stir.
4
Evenly spoon the mixture into the liners.
5
Freeze for 10+ minutes or refrigerate for 45+ until they are chewy.
6
You can store these in the fridge or freezer based on your preference.
dinner prep - 1 days
1. Ranch chicken
921cal, 102p, 11c, 52f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
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.
lunch prep - 2 days
1. Caesar chicken breasts
918cal, 109p, 4c, 52f (per meal)
1/2 cup (40g)
1/2 cup (118g)
2 lbs (907g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Buttered green beans
293cal, 5p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Basic chicken breast
847cal, 134p, 0c, 34f (per meal)
Recipe has been scaled from original by 2.67x. 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. 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.
snack prep - 3 days
lunch prep - 1 days
1. Pepper steak
704cal, 40p, 2c, 59f (per meal)
2 tsp, ground (5g)
1/3 tsp (0g)
1/2 lbs (227g)
1/3 tsp (2g)
1 tbsp (14g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Coat both sides of steaks with pepper and rosemary.
2
Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
3
Remove steaks from skillet and sprinkle with salt. Serve.
2. Parmesan zucchini noodles
484cal, 10p, 12c, 41f (per meal)
Recipe has been scaled from original by 2.67x. 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.
breakfast prep - 2 days
1. Bacon omelet
560cal, 39p, 2c, 44f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or 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 chopped 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. Celery sticks
13cal, 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.
dinner prep - 2 days
1. Rotisserie chicken & tomato salad
1028cal, 79p, 11c, 73f (per meal)
4 tsp (20mL)
4 tbsp (60mL)
1 cucumber (8-1/4") (301g)
2 large whole (3" dia) (364g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 2x. 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.
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. Sauteed garlic & herb tomatoes
127cal, 1p, 5c, 10f (per meal)
2 dash (2g)
1/4 tbsp (3g)
1/2 pint, cherry tomatoes (149g)
1/2 clove(s) (2g)
3/4 tbsp (11mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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 - 1 days
1. Lemon pepper chicken breast
1036cal, 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 green beans
109cal, 2p, 6c, 7f (per meal)
1/2 tbsp (8mL)
1 cup (121g)
3/4 dash (0g)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
snack prep - 2 days
1. Pork rinds with french onion dip
356cal, 26p, 6c, 26f (per meal)
breakfast prep - 2 days
1. Bacon
253cal, 18p, 1c, 20f (per meal)
5 slice(s) (50g)
Recipe has been scaled from original by 2.5x. 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.
dinner prep - 2 days
1. Classic steak
950cal, 92p, 0c, 65f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Sprinkle some salt and pepper (to taste) on the steak.
2
Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
3
Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
4
Use tongs to flip the steak, and let cook 2 more minutes.
5
At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
6
When internal temperature reaches desired level (medium rare: 140°F/60°C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
2. Spinach cauliflower mince
249cal, 11p, 4c, 17f (per meal)
2 1/3 tbsp (35mL)
7 cup, frozen (742g)
3 1/2 cup(s) (105g)
7 clove(s) (21g)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
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.