2600 calorie keto meal plan
In just a few clicks, generate your own 2600 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 (2575cal, 211g protein, 25g net carbs, 171g fat, 26g fiber per day) cannot be customized.
Day 1
2575cal, 138g protein, 26g net carbs, 197g fat, 39g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (100cal, 4p, 2c, 7f)
10 2/3 oz(s) (751cal, 62p, 1c, 55f)
1 serving(s) (159cal, 7p, 5c, 8f)
1 1/2 serving(s) (500cal, 29p, 5c, 37f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
Day 2
2550cal, 235g protein, 26g net carbs, 154g fat, 30g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (100cal, 4p, 2c, 7f)
16 oz (468cal, 95p, 0c, 10f)
1 serving(s) (163cal, 3p, 4c, 14f)
2 cup(s) (267cal, 6p, 4c, 23f)
16 oz (631cal, 102p, 1c, 24f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 3
2550cal, 235g protein, 29g net carbs, 154g fat, 29g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (100cal, 4p, 2c, 7f)
16 oz (468cal, 95p, 0c, 10f)
1 serving(s) (163cal, 3p, 4c, 14f)
2 cup(s) (267cal, 6p, 4c, 23f)
2 serving(s) (297cal, 2p, 7c, 27f)
14 oz (518cal, 89p, 2c, 16f)
1 1/4 serving(s) (407cal, 28p, 6c, 29f)
Day 4
2600cal, 241g protein, 28g net carbs, 160g fat, 20g fiber
1 1/2 serving(s) (373cal, 26p, 7c, 26f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 serving(s) (297cal, 2p, 7c, 27f)
14 oz (518cal, 89p, 2c, 16f)
1 1/4 serving(s) (407cal, 28p, 6c, 29f)
Day 5
2575cal, 195g protein, 27g net carbs, 179g fat, 20g fiber
1 1/2 serving(s) (373cal, 26p, 7c, 26f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
16 oz (680cal, 90p, 1c, 35f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
2 serving(s) (297cal, 2p, 7c, 27f)
10 oz (806cal, 61p, 2c, 61f)
6 oz mushrooms (143cal, 5p, 4c, 11f)
Day 6
2600cal, 217g protein, 21g net carbs, 175g fat, 20g fiber
1 1/2 serving(s) (420cal, 29p, 2c, 33f)
2 celery stalk (13cal, 1p, 1c, 0f)
3 pork chop(s) (838cal, 118p, 1c, 41f)
1 tomato(es) (60cal, 1p, 2c, 5f)
2 roll up(s) (216cal, 17p, 2c, 16f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
2 serving(s) (435cal, 4p, 3c, 43f)
Day 7
2600cal, 217g protein, 21g net carbs, 175g fat, 20g fiber
1 1/2 serving(s) (420cal, 29p, 2c, 33f)
2 celery stalk (13cal, 1p, 1c, 0f)
3 pork chop(s) (838cal, 118p, 1c, 41f)
1 tomato(es) (60cal, 1p, 2c, 5f)
2 roll up(s) (216cal, 17p, 2c, 16f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
2 serving(s) (435cal, 4p, 3c, 43f)
Grocery List (45 items)
Fruits and Fruit Juices
Avocados
4 1/4 avocado(s) (854g)
Lemon juice
3/4 fl oz (23mL)
Lime juice
5/6 fl oz (25mL)
Vegetables and Vegetable Products
Garlic
6 3/4 clove(s) (20g)
Fresh spinach
18 cup(s) (540g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (436g)
Collard greens
1/2 lbs (227g)
Onion
1/2 medium (2-1/2" dia) (50g)
Zucchini
4 1/2 medium (882g)
Frozen broccoli
9 cup (819g)
Raw celery
22 stalk, medium (7-1/2" - 8" long) (880g)
Mushrooms
6 oz (170g)
Bell pepper
2 large (328g)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
1/2 oz (15g)
Fresh basil
3 leaves (2g)
Garlic powder
1/4 tbsp (2g)
Lemon pepper
1 3/4 tbsp (12g)
Cayenne pepper
1/4 tbsp (1g)
Seasoning salt
1/4 tbsp (5g)
Fats and Oils
Olive oil
5 oz (161mL)
Oil
1/4 lbs (136mL)
Balsamic vinaigrette
4 tbsp (60mL)
Ranch dressing
3/4 cup (180mL)
Dairy and Egg Products
Eggs
18 large (900g)
Butter
1/2 cup (102g)
Cheese
6 oz (169g)
Parmesan cheese
6 tbsp (30g)
Beef Products
Sirloin steak, raw
2/3 lbs (302g)
Pork Products
Bacon
8 slice(s) (80g)
Pork tenderloin, raw
2 lbs (907g)
Bacon, raw
5 slice(s) (142g)
Pork chop, bone-in
6 chop (1068g)
Other
Mixed greens
1 cup (30g)
Italian seasoning
4 dash (2g)
Nut and Seed Products
Almonds
1 cup, whole (152g)
Walnuts
1/2 cup shelled (50 halves) (50g)
Pecans
5 tsp, chopped (11g)
Macadamia nuts, shelled, roasted
4 oz (10-12 kernels) (113g)
Poultry Products
Boneless skinless chicken breast, raw
2 3/4 lbs (1238g)
Finfish and Shellfish Products
Tilapia, raw
2 lbs (868g)
Salmon
1 2/3 fillet/s (6 oz each) (283g)
Canned tuna
2 can (344g)
Soups, Sauces, and Gravies
Pesto sauce
2 1/2 tbsp (40g)
Sausages and Luncheon Meats
Ham cold cuts
4 slice (92g)
breakfast prep - 3 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. 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
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.
3. 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. Steak Bites
750 cals, 62p, 1c, 56f (per meal)
2 tsp (9g)
2 tsp (10mL)
1 1/3 clove(s) (4g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Avocado and bacon egg salad
500 cals, 29p, 5c, 37f (per meal)
1/2 avocado(s) (101g)
3 large (150g)
2 slice(s) (20g)
4 dash (2g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, garlic, and some salt in a bowl. Mash with a fork until fully combined.
4
Crumble the bacon and add in. Mix.
5
Serve on top of bed of greens.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
snack prep - 2 days
dinner prep - 1 days
1. Balsamic chicken breast
630 cals, 102p, 1c, 24f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Pork tenderloin
470 cals, 95p, 0c, 10f (per meal)
2 lbs (907g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
If your pork tenderloin came unseasoned, season with salt/pepper and any herbs or spices you have on hand.
3
Place on a baking sheet and bake for about 20-25 minutes, or until the internal temperature reaches 160°F (72°C).
4
Remove from oven and let rest for about 5 minutes. Slice and serve.
2. Buttered broccoli
265 cals, 6p, 4c, 23f (per meal)
Recipe has been scaled from original by 2x. 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. Garlic zucchini noodles
165 cals, 3p, 4c, 14f (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
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 - 2 days
1. Lemon pepper chicken breast
520 cals, 89p, 2c, 17f (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. 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.
snack prep - 3 days
1. Keto celery and ranch
295 cals, 2p, 7c, 27f (per meal)
3/4 cup (180mL)
18 stalk, medium (7-1/2" - 8" long) (720g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with a keto-friendly ranch to dip into.
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
375 cals, 26p, 7c, 26f (per meal)
3 large (150g)
1/2 tbsp (8mL)
3 cup(s) (90g)
3 tbsp (15g)
6 tbsp cherry tomatoes (56g)
1/4 tbsp (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
lunch prep - 1 days
1. Pan fried tilapia
560 cals, 85p, 1c, 24f (per meal)
1 lbs (420g)
1 1/4 tbsp (19mL)
5 dash, ground (1g)
5 dash (4g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Buttered broccoli
335 cals, 7p, 5c, 29f (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.
lunch prep - 1 days
1. Broiled tilapia
680 cals, 90p, 1c, 35f (per meal)
1 tbsp (15mL)
1 lbs (448g)
2 tbsp (30mL)
4 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. 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. Olive oil drizzled broccoli
175 cals, 7p, 5c, 11f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 1/2 cup (228g)
2 1/2 tsp (13mL)
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
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 1 days
1. Baked salmon with pecans and pesto
805 cals, 61p, 2c, 61f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment paper-lined baking sheet.
2
Spread the pesto on top of the salmon. Then coat the fillet with the chopped pecans.
3
Make sure the salmon is skin side down on the sheet, and cook in the oven for about 15 minutes, until done (internal temp 145°F (63°C)).
2. Sauteed mushrooms
145 cals, 5p, 4c, 11f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
lunch prep - 2 days
1. Simple pan-fried pork chops
840 cals, 118p, 1c, 41f (per meal)
6 tbsp (90mL)
6 chop (1068g)
1/4 tbsp (1g)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Season each side of the pork chops with the seasoning salt, pepper, and cayenne.
2
Heat the oil in a skillet or grill pan over medium to medium-high heat. When the oil is hot, cook pork chops 3-5 minutes on the first side. Flip and cook chops a few minutes on the other side until fully cooked (make sure no pink juices remain).
3
Serve and enjoy!
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Bacon omelet
420 cals, 29p, 2c, 33f (per meal)
Recipe has been scaled from original by 1.5x. 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
15 cals, 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. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Macadamia nuts
435 cals, 4p, 3c, 43f (per meal)
2 oz (10-12 kernels) (57g)
snack prep - 2 days
1. Cheesy ham roll ups
215 cals, 17p, 2c, 16f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Lay slice of ham flat and sprinkle cheese evenly over the surface.
2
Roll up the ham.
3
Microwave for 30 seconds until warm and cheese has begun to melt.
4
Serve.
5
Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. When ready to eat, remove from plastic and cook in microwave.