3500 calorie keto meal plan
In just a few clicks, generate your own 3500 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 (3500cal, 300g protein, 36g net carbs, 228g fat, 25g fiber per day) cannot be customized.
Day 1
3450cal, 394g protein, 32g net carbs, 186g fat, 20g fiber
8 mini muffin(s) (448cal, 35p, 3c, 33f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
26 2/3 oz (1058cal, 168p, 0c, 43f)
1 cup(s) (134cal, 3p, 2c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/3 oz (153cal, 9p, 1c, 13f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
Day 2
3450cal, 376g protein, 27g net carbs, 193g fat, 26g fiber
8 mini muffin(s) (448cal, 35p, 3c, 33f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
30 oz (1060cal, 189p, 5c, 32f)
1 tomato(es) (60cal, 1p, 2c, 5f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/3 oz (153cal, 9p, 1c, 13f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
4 wrap(s) (878cal, 107p, 6c, 42f)
2 serving(s) (366cal, 18p, 5c, 29f)
Day 3
3500cal, 309g protein, 43g net carbs, 219g fat, 29g fiber
2 serving(s) (396cal, 39p, 4c, 25f)
2 stick(s) (165cal, 13p, 3c, 11f)
6 crisps (261cal, 11p, 3c, 22f)
3 square(s) (180cal, 2p, 11c, 13f)
4 wrap(s) (878cal, 107p, 6c, 42f)
2 serving(s) (366cal, 18p, 5c, 29f)
Day 4
3475cal, 324g protein, 39g net carbs, 217g fat, 15g fiber
2 serving(s) (396cal, 39p, 4c, 25f)
2 stick(s) (165cal, 13p, 3c, 11f)
12 oz salmon (959cal, 71p, 3c, 74f)
3 cup(s) (258cal, 3p, 9c, 22f)
6 crisps (261cal, 11p, 3c, 22f)
3 square(s) (180cal, 2p, 11c, 13f)
28 oz (1105cal, 179p, 2c, 42f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 5
3500cal, 257g protein, 38g net carbs, 252g fat, 13g fiber
2 serving(s) (396cal, 39p, 4c, 25f)
2 stick(s) (165cal, 13p, 3c, 11f)
12 oz salmon (959cal, 71p, 3c, 74f)
3 cup(s) (258cal, 3p, 9c, 22f)
6 crisps (261cal, 11p, 3c, 22f)
3 square(s) (180cal, 2p, 11c, 13f)
18 oz (1155cal, 115p, 1c, 77f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
Day 6
3550cal, 219g protein, 37g net carbs, 265g fat, 37g fiber
4 serving(s) (481cal, 26p, 3c, 37f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 1/2 wrap(s) (912cal, 77p, 6c, 60f)
1/2 cup (366cal, 5p, 2c, 36f)
3 egg(s) (386cal, 21p, 3c, 29f)
1 container(s) (78cal, 12p, 3c, 2f)
2 1/4 serving(s) (1227cal, 74p, 17c, 94f)
Day 7
3550cal, 219g protein, 37g net carbs, 265g fat, 37g fiber
4 serving(s) (481cal, 26p, 3c, 37f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 1/2 wrap(s) (912cal, 77p, 6c, 60f)
1/2 cup (366cal, 5p, 2c, 36f)
3 egg(s) (386cal, 21p, 3c, 29f)
1 container(s) (78cal, 12p, 3c, 2f)
2 1/4 serving(s) (1227cal, 74p, 17c, 94f)
Grocery List (50 items)
Dairy and Egg Products
Cheddar cheese
3/4 cup, shredded (85g)
Eggs
38 large (1900g)
Butter
3/4 stick (90g)
Cheese
1 1/2 lbs (674g)
Fresh mozzarella cheese
1/4 lbs (99g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
String cheese
6 stick (168g)
Sour cream
1/3 cup (76g)
Parmesan cheese
1/4 cup (23g)
Beverages
Water
2 2/3 tbsp (40mL)
Fruits and Fruit Juices
Avocados
4 1/2 avocado(s) (921g)
Lemon juice
1 tsp (5mL)
Lime juice
2 tsp (10mL)
Spices and Herbs
Black pepper
2 1/4 g (2g)
Salt
1/4 oz (6g)
Taco seasoning mix
1 1/2 tbsp (13g)
Fresh basil
1/4 cup, chopped (9g)
Dried dill weed
1 tsp (1g)
Rosemary, dried
1 tsp (1g)
Thyme, dried
1 1/2 dash, ground (0g)
Vegetables and Vegetable Products
Frozen broccoli
4 1/2 cup (410g)
Bell pepper
3 large (521g)
Romaine lettuce
13 leaf outer (364g)
Tomatoes
2 1/4 medium whole (2-3/5" dia) (280g)
Garlic
2 clove (6g)
Fresh spinach
8 cup(s) (240g)
Eggplant
8 1 inch (2.5 cm) slice(s) (480g)
Zucchini
4 1/2 medium (882g)
Fresh cilantro
2 tbsp, chopped (6g)
Fats and Oils
Oil
1/3 lbs (159mL)
Marinade sauce
1 cup (226mL)
Mayonnaise
4 tbsp (60mL)
Olive oil
3/4 oz (25mL)
Balsamic vinaigrette
1/2 cup (106mL)
Poultry Products
Boneless skinless chicken breast, raw
9 3/4 lbs (4352g)
Chicken thighs, with bone and skin, raw
18 oz (510g)
Other
Frozen cauliflower
7 1/2 cup (851g)
Italian seasoning
1 3/4 tsp (6g)
Guacamole, store-bought
1/2 cup (139g)
Low-sugar greek yogurt, flavored
2 container(s) (300g)
Nut and Seed Products
Walnuts
1/2 cup, shelled (50g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Pecans
1 cup, halves (99g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2/3 cup (161mL)
Pesto sauce
1/4 cup (56g)
Sweets
Chocolate, dark, 70-85%
9 square(s) (90g)
Finfish and Shellfish Products
Salmon
1 1/2 lbs (680g)
Sausages and Luncheon Meats
Ham cold cuts
1 1/4 lbs (567g)
Pork Products
Bacon
10 slice(s) (100g)
Bacon, raw
4 1/2 slice(s) (128g)
breakfast prep - 2 days
1. Egg & cheese mini muffin
450 cals, 35p, 3c, 33f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
2. Avocado
175 cals, 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.
lunch prep - 1 days
1. Basic chicken breast
1060 cals, 168p, 0c, 43f (per meal)
Recipe has been scaled from original by 1.67x. 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. 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.
dinner prep - 1 days
1. Southwest chicken
1085 cals, 160p, 17c, 39f (per meal)
1 tbsp (15mL)
3 tbsp, shredded (21g)
1 1/2 tbsp (13g)
1 1/2 lbs (672g)
3 medium (357g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Cauliflower rice
90 cals, 2p, 5c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
snack prep - 2 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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. Buffalo chicken lettuce wrap
880 cals, 107p, 6c, 42f (per meal)
4 tsp (20mL)
8 leaf outer (224g)
2 lbs (907g)
2/3 cup (160mL)
1/4 tbsp, ground (2g)
1/4 tbsp (4g)
1 1/3 avocado(s) (268g)
2/3 cup cherry tomatoes (99g)
Recipe has been scaled from original by 1.33x. 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.
lunch prep - 1 days
1. Marinaded chicken breast
1060 cals, 189p, 5c, 32f (per meal)
Recipe has been scaled from original by 1.88x. 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. 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. Caprese chicken
1045 cals, 114p, 8c, 61f (per meal)
1 tsp (3g)
1/4 cup (56g)
1 3/4 tsp (9mL)
5 1/4 cherry tomatoes (89g)
1/4 cup, chopped (9g)
1/4 lbs (99g)
14 oz (392g)
Recipe has been scaled from original by 0.88x. 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. Buttered broccoli
200 cals, 4p, 3c, 17f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1 1/2 tbsp (21g)
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
Mix in butter until melted and season with salt and pepper to taste.
breakfast prep - 3 days
1. High protein scrambled eggs
395 cals, 39p, 4c, 25f (per meal)
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
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.
lunch prep - 2 days
1. Salmon with rosemary dill sauce
960 cals, 71p, 3c, 74f (per meal)
4 tbsp (60mL)
1 clove (3g)
1 tsp (1g)
1/3 cup (76g)
1 tsp (1g)
1 1/2 lbs (680g)
1
Preheat oven to 350 F (180 C).
2
Line a baking sheet with parchment paper and place the salmon on top. Season with salt/pepper.
3
Bake for 20 minutes or until done.
4
Meanwhile, in a small bowl, combine the remaining ingredients and stir until well-mixed.
5
When salmon is done, plate it and top with rosemary dill sauce.
2. Buttery cauliflower rice
260 cals, 3p, 9c, 22f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare cauliflower rice according to package instructions.
2
While still hot, mix the butter in with the cauliflower rice.
3
Season with salt and pepper to taste. 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
140 cals, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 1 days
1. Baked chicken thighs
1155 cals, 115p, 1c, 77f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Cooked peppers
120 cals, 1p, 5c, 9f (per meal)
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.
lunch prep - 2 days
1. Ham, bacon, avocado lettuce wrap
910 cals, 77p, 6c, 60f (per meal)
10 oz (284g)
5 slice(s) (50g)
2 1/2 leaf outer (70g)
5/8 avocado(s) (126g)
5 tbsp, shredded (35g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, avocado, and cheese in the center of the lettuce leaf. Wrap it up. Serve.
breakfast prep - 2 days
1. Egg in an eggplant
480 cals, 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. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
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 - 2 days
1. Cheesy zucchini noodles w/ bacon
1225 cals, 75p, 17c, 94f (per meal)
3 1/2 cup, shredded (381g)
1/4 cup (23g)
4 1/2 medium (882g)
4 1/2 slice(s) (128g)
Recipe has been scaled from original by 4.5x. 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 cheese and bacon bits and heat through until the cheese is melted.
4
Remove from heat, top with parmesan, and serve.
snack prep - 2 days
1. Avocado deviled eggs
385 cals, 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.
2. Low-sugar Greek Yogurt
80 cals, 12p, 3c, 2f (per meal)
1 container(s) (150g)