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 (3475cals, 258g protein, 36g net carbs, 246g fat 23g fiber per day) cannot be customized.
Day 1
3475cals, 188g protein, 37g net carbs, 268g fat 40g fiber per day
1 1/2 serving(s) (489cal, 23p, 6c, 37f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
9 1/3 oz (438cal, 52p, 0c, 25f)
2 serving(s) (651cal, 44p, 9c, 47f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
Day 2
3550cals, 242g protein, 43g net carbs, 245g fat 49g fiber per day
1 1/2 serving(s) (489cal, 23p, 6c, 37f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
13 1/3 oz (778cal, 60p, 1c, 59f)
2 1/2 serving(s) (408cal, 6p, 11c, 35f)
3 serving(s) (1309cal, 122p, 17c, 72f)
Day 3
3450cals, 282g protein, 30g net carbs, 238g fat 16g fiber per day
1 sandwich(es) (442cal, 34p, 2c, 34f)
1 serving(s) (100cal, 4p, 2c, 7f)
28 oz (1190cal, 158p, 2c, 61f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
8 oz(s) (563cal, 46p, 1c, 42f)
3 2/3 serving(s) (666cal, 14p, 17c, 57f)
Day 4
3500cals, 282g protein, 29g net carbs, 243g fat 15g fiber per day
1 sandwich(es) (442cal, 34p, 2c, 34f)
1 serving(s) (100cal, 4p, 2c, 7f)
28 oz (1190cal, 158p, 2c, 61f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
3 pocket(s) (158cal, 17p, 1c, 9f)
1 oz (114cal, 7p, 1c, 9f)
1/4 cup (183cal, 2p, 1c, 18f)
8 oz(s) (563cal, 46p, 1c, 42f)
3 2/3 serving(s) (666cal, 14p, 17c, 57f)
Day 5
3475cals, 209g protein, 40g net carbs, 267g fat 19g fiber per day
2/3 serving(s) (430cal, 33p, 4c, 31f)
2 container(s) (156cal, 24p, 6c, 4f)
6 ounce(s) (528cal, 30p, 1c, 44f)
2 1/3 serving(s) (423cal, 9p, 10c, 36f)
2 serving(s) (199cal, 7p, 5c, 14f)
3 pocket(s) (158cal, 17p, 1c, 9f)
1 oz (114cal, 7p, 1c, 9f)
1/4 cup (183cal, 2p, 1c, 18f)
9 oz (886cal, 63p, 4c, 68f)
3/4 serving(s) (393cal, 17p, 5c, 33f)
Day 6
3475cals, 249g protein, 37g net carbs, 255g fat 10g fiber per day
2/3 serving(s) (430cal, 33p, 4c, 31f)
2 container(s) (156cal, 24p, 6c, 4f)
16 oz (936cal, 80p, 1c, 68f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
9 oz (886cal, 63p, 4c, 68f)
3/4 serving(s) (393cal, 17p, 5c, 33f)
Day 7
3475cals, 353g protein, 38g net carbs, 207g fat 14g fiber per day
2/3 serving(s) (430cal, 33p, 4c, 31f)
2 container(s) (156cal, 24p, 6c, 4f)
16 oz (936cal, 80p, 1c, 68f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
28 oz (1105cal, 179p, 2c, 42f)
1 1/2 serving(s) (174cal, 5p, 9c, 10f)
Grocery List (48 items)
Vegetables and Vegetable Products
Tomatoes
3 1/2 medium whole (2-3/5" dia) (434g)
Fresh spinach
3 10oz package (870g)
Garlic
7 1/4 clove(s) (22g)
Zucchini
16 2/3 medium (3267g)
Onion
3/4 small (53g)
Mushrooms
3/4 lbs (340g)
Brussels sprouts
6 oz (170g)
Spices and Herbs
Fresh basil
6 leaves (3g)
Black pepper
11 1/2 g (11g)
Salt
1 oz (24g)
Rosemary, dried
2 dash (0g)
Cajun seasoning
1/2 tbsp (3g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (603g)
Lime juice
1 tbsp (15mL)
Lemon juice
1/4 cup (53mL)
Dairy and Egg Products
Eggs
24 large (1200g)
Cheddar cheese
1 cup, shredded (113g)
Parmesan cheese
2/3 cup (56g)
Butter
1/2 stick (55g)
Cheese
3/4 lbs (339g)
Fats and Oils
Olive oil
13 3/4 oz (434mL)
Oil
1 2/3 oz (51mL)
Salad dressing
2/3 cup (158mL)
Balsamic vinaigrette
1/2 cup (106mL)
Nut and Seed Products
Sunflower kernels
1/4 lbs (128g)
Pecans
1 1/4 cup, halves (124g)
Macadamia nuts, shelled, roasted
2 oz (57g)
Pork Products
Bacon, raw
4 slice(s) (113g)
Bacon
12 slice(s) (120g)
Cooked ham
4 oz (113g)
Poultry Products
Ground turkey, raw
9 1/3 oz (265g)
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Boneless skinless chicken breast, raw
1 3/4 lbs (794g)
Other
Guacamole, store-bought
1/2 cup (124g)
Chicken, drumsticks, with skin
3 lbs (1285g)
Mixed greens
13 1/2 cup (405g)
Low-sugar greek yogurt, flavored
6 container(s) (900g)
Pork rinds
4 oz (113g)
Italian seasoning
1 tsp (3g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 1/4 tbsp (34mL)
Salsa
1/2 cup (144g)
Hot sauce
2 tbsp (30mL)
Finfish and Shellfish Products
Canned tuna
3 can (516g)
Tilapia, raw
3 1/2 lbs (1568g)
Beef Products
Sirloin steak, raw
1 lbs (453g)
Ribeye, raw
6 oz (170g)
Sausages and Luncheon Meats
Ham cold cuts
6 slice (138g)
Beverages
Water
3/4 cup(s) (178mL)
breakfast prep - 2 days
1. Eggs with tomato and avocado
489cal, 23p, 6c, 37f (per meal)
3 slice(s), thick/large (1/2" thick) (81g)
3 leaves (2g)
3 dash (0g)
3/4 avocado(s) (151g)
3 large (150g)
3 dash (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Simple sauteed spinach
149cal, 5p, 4c, 11f (per meal)
12 cup(s) (360g)
1 1/2 tbsp (23mL)
3 dash (2g)
3 dash, ground (1g)
1 1/2 clove (5g)
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.
snack prep - 3 days
2. Boiled eggs
139cal, 13p, 1c, 10f (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. Basic ground turkey
438cal, 52p, 0c, 25f (per meal)
Recipe has been scaled from original by 0.58x. 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. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. 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.
3. Bacon zucchini noodles
651cal, 44p, 9c, 47f (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.
lunch prep - 1 days
1. Cheese and guac tacos
700cal, 30p, 8c, 58f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
lunch prep - 1 days
1. Buffalo drumsticks
778cal, 60p, 1c, 59f (per meal)
13 1/3 oz (378g)
1/4 tsp, ground (0g)
1/4 tsp (1g)
1 1/4 tsp (6mL)
2 1/4 tbsp (33mL)
Recipe has been scaled from original by 0.42x. 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. Garlic zucchini noodles
408cal, 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.
dinner prep - 1 days
1. Avocado tuna salad
1309cal, 122p, 17c, 72f (per meal)
3/4 cup, chopped (135g)
3 can (516g)
3/4 small (53g)
3 cup (90g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
Recipe has been scaled from original by 3x. 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.
dinner prep - 2 days
1. Steak Bites
563cal, 46p, 1c, 42f (per meal)
1 tbsp (15mL)
1 tbsp (14g)
2 clove(s) (6g)
1 lbs (453g)
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Parmesan zucchini noodles
666cal, 14p, 17c, 57f (per meal)
Recipe has been scaled from original by 7.33x. 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 & egg sandwich
442cal, 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.
2. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
1 clove (3g)
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. Broiled tilapia
1190cal, 158p, 2c, 61f (per meal)
1 3/4 tsp (11g)
1/2 cup (105mL)
3 1/2 lbs (1568g)
1 3/4 tsp, ground (4g)
1/4 cup (53mL)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Garlic zucchini noodles
82cal, 1p, 2c, 7f (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.
snack prep - 2 days
1. Ham, cheese, and spinach pockets
158cal, 17p, 1c, 9f (per meal)
Recipe has been scaled from original by 3x. 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.
breakfast prep - 3 days
1. Ham & cheese omelet
430cal, 33p, 4c, 31f (per meal)
1 1/3 oz (38g)
2 2/3 tbsp (48g)
1/4 tbsp (3g)
1/3 cup, shredded (38g)
2 2/3 large (133g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat butter in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat.
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. Continue cooking, tilting pan and gently moving cooked portions as needed.
5
When top surface of eggs is thickened and no visible liquid egg remains, place ham and cheese on one side of the omelet.
6
Fold omelet in half and slide onto a plate; top with salsa. Serve.
2. Low-sugar Greek Yogurt
156cal, 24p, 6c, 4f (per meal)
2 container(s) (300g)
lunch prep - 1 days
1. Pepper steak
528cal, 30p, 1c, 44f (per meal)
1/2 tbsp, ground (3g)
2 dash (0g)
6 oz (170g)
2 dash (2g)
3/4 tbsp (11g)
Recipe has been scaled from original by 0.5x. 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. Simple sauteed spinach
199cal, 7p, 5c, 14f (per meal)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
1 clove (3g)
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.
3. Parmesan zucchini noodles
423cal, 9p, 11c, 36f (per meal)
Recipe has been scaled from original by 2.33x. 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.
dinner prep - 2 days
1. Chicken thighs and mushrooms
886cal, 63p, 4c, 68f (per meal)
3 thigh (6 oz ea) (510g)
3 dash (0g)
1 1/2 tbsp (21g)
3/4 cup(s) (178mL)
3 dash (1g)
3/4 lbs (340g)
3 tbsp (45mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Cheesy zucchini noodles
393cal, 17p, 5c, 33f (per meal)
1 cup, shredded (127g)
1 1/2 tbsp (8g)
1 1/2 tbsp (23mL)
1 1/2 medium (294g)
Recipe has been scaled from original by 1.5x. 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 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.
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.
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. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Balsamic chicken breast
1105cal, 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. Roasted brussels sprouts
174cal, 5p, 9c, 10f (per meal)
3/4 tbsp (11mL)
6 oz (170g)
1 dash, ground (0g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.