1000 calorie keto meal plan
In just a few clicks, generate your own 1000 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 (1000cal, 99g protein, 7g net carbs, 62g fat, 4g fiber per day) cannot be customized.
Day 1
975cal, 120g protein, 8g net carbs, 51g fat, 3g fiber
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1 stick(s) (83cal, 7p, 2c, 6f)
8 oz (316cal, 51p, 1c, 12f)
1/2 serving(s) (82cal, 1p, 2c, 7f)
8 oz (317cal, 50p, 0c, 13f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
Day 2
1025cal, 99g protein, 7g net carbs, 66g fat, 2g fiber
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1 stick(s) (83cal, 7p, 2c, 6f)
5 1/3 oz (398cal, 43p, 3c, 23f)
Day 3
1050cal, 92g protein, 9g net carbs, 69g fat, 6g fiber
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
3/4 serving(s) (228cal, 30p, 3c, 10f)
1/4 cup (183cal, 2p, 1c, 18f)
5 1/3 oz (398cal, 43p, 3c, 23f)
Day 4
975cal, 101g protein, 9g net carbs, 58g fat, 7g fiber
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
3/4 serving(s) (228cal, 30p, 3c, 10f)
1/4 cup (183cal, 2p, 1c, 18f)
8 oz (296cal, 51p, 1c, 9f)
1/4 zucchini (36cal, 1p, 2c, 3f)
Day 5
1050cal, 91g protein, 6g net carbs, 72g fat, 3g fiber
4 oz steak (238cal, 23p, 0c, 16f)
1 serving(s) (163cal, 3p, 4c, 14f)
9 oz (383cal, 48p, 0c, 21f)
1/2 tomato(es) (30cal, 0p, 1c, 2f)
Day 6
975cal, 97g protein, 7g net carbs, 60g fat, 4g fiber
2 serving(s) (356cal, 43p, 4c, 18f)
6 oz (281cal, 33p, 0c, 16f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 7
975cal, 97g protein, 7g net carbs, 60g fat, 4g fiber
2 serving(s) (356cal, 43p, 4c, 18f)
6 oz (281cal, 33p, 0c, 16f)
1 serving(s) (100cal, 4p, 2c, 7f)
Grocery List (32 items)
Fats and Oils
Olive oil
3 1/4 tbsp (49mL)
Oil
2 1/4 oz (68mL)
Balsamic vinaigrette
2 tbsp (31mL)
Salad dressing
2 1/4 tbsp (34mL)
Vegetables and Vegetable Products
Zucchini
1 1/2 large (456g)
Garlic
2 1/4 clove (7g)
Bell pepper
1/2 large (82g)
Tomatoes
1 1/6 medium whole (2-3/5" dia) (144g)
Fresh spinach
15 cup(s) (450g)
Frozen chopped spinach
1/2 cup (78g)
Other
Italian seasoning
1 tsp (3g)
Sesame oil
1 tsp (5mL)
Poultry Products
Boneless skinless chicken breast, raw
3 1/4 lbs (1456g)
Chicken thighs, with bone and skin, raw
6 oz (170g)
Boneless skinless chicken thighs
1/2 lbs (255g)
Ground turkey, raw
3/4 lbs (340g)
Dairy and Egg Products
Goat cheese
2 tbsp (28g)
Eggs
15 1/2 medium (685g)
String cheese
2 stick (56g)
Fresh mozzarella cheese
2 2/3 oz (76g)
Beverages
Water
2 tsp (10mL)
Soups, Sauces, and Gravies
Pesto sauce
2 2/3 tbsp (43g)
Chicken broth
4 cup(s) (mL)
Spices and Herbs
Fresh basil
2 2/3 tbsp, chopped (7g)
Thyme, dried
1/2 dash, ground (0g)
Black pepper
3 dash, ground (1g)
Salt
3 dash (2g)
Lemon pepper
1/2 tbsp (3g)
Nut and Seed Products
Pecans
1/2 cup, halves (50g)
Pork Products
Bacon
9 slice(s) (90g)
Beef Products
Sirloin steak, raw
4 oz (113g)
Legumes and Legume Products
Soy sauce
1 tsp (5mL)
lunch prep - 1 days
1. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
2 dash (1g)
1 tsp (5mL)
2 tbsp (30mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. 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. Garlic zucchini noodles
80 cals, 1p, 2c, 7f (per meal)
Recipe has been scaled from original by 0.5x. 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. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. 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. Cooked peppers
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Goat cheese & tomato mini egg muffin
120 cals, 9p, 1c, 9f (per meal)
2 slice(s), thin/small (30g)
2 tbsp (28g)
2 large (100g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. 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 goat cheese and tomato.
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.
dinner prep - 2 days
1. Caprese chicken
400 cals, 43p, 3c, 23f (per meal)
1/4 tbsp (2g)
2 2/3 tbsp (43g)
1/2 tbsp (7mL)
4 cherry tomatoes (68g)
2 2/3 tbsp, chopped (7g)
2 2/3 oz (76g)
2/3 lbs (299g)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 1 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.13x. 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. Basic zoodles
35 cals, 1p, 2c, 3f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
Heat oil in a skillet over medium heat. Add spiralized zucchini and saute until zucchini is soft, about 5 minutes. Season with salt, pepper, and a dash of any other herbs or spices you have on hand, and serve.
lunch prep - 2 days
1. Basic chicken & spinach salad
230 cals, 30p, 3c, 10f (per meal)
2 1/4 tbsp (34mL)
1/2 tbsp (8mL)
1/2 lbs (255g)
3 cup(s) (90g)
Recipe has been scaled from original by 0.75x. 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.
breakfast prep - 2 days
1. Basic scrambled eggs
190 cals, 15p, 1c, 14f (per meal)
Recipe has been scaled from original by 0.67x. 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. Simple sauteed spinach
50 cals, 2p, 1c, 4f (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. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. 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. Basic zoodles
35 cals, 1p, 2c, 3f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini, sprinkle some salt on the zucchini noodles, and place them between some towels to capture any excess moisture. Set aside.
2
Heat oil in a skillet over medium heat. Add spiralized zucchini and saute until zucchini is soft, about 5 minutes. Season with salt, pepper, and a dash of any other herbs or spices you have on hand, and serve.
dinner prep - 1 days
1. Basic chicken thighs
385 cals, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Roasted tomatoes
30 cals, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.13x. 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 - 3 days
1. Bacon
150 cals, 11p, 1c, 12f (per meal)
3 slice(s) (30g)
Recipe has been scaled from original by 1.5x. 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.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Classic steak
240 cals, 23p, 0c, 16f (per meal)
Recipe has been scaled from original by 0.25x. 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. 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.
lunch prep - 2 days
1. Chicken egg drop soup
355 cals, 43p, 4c, 18f (per meal)
1 tsp (5mL)
1/2 lbs (227g)
4 cup(s) (mL)
4 large (200g)
1 tsp (5mL)
1 tsp (5mL)
1/2 cup (78g)
1
Add the oil (note, not the sesame oil) to the bottom of a pot over medium heat. Add the chicken and cook until browned and cooked through.
2
Add broth, soy sauce, and sesame oil to the pot and bring to a boil. Meanwhile, beat eggs in a cup and aside.
3
Add in the frozen spinach and cook until softened. Return to a boil.
4
Stir gently, while slowly pouring in the egg. Cook for about 1-2 minutes.
5
Season with salt/pepper to taste and serve.
dinner prep - 2 days
1. Basic ground turkey
280 cals, 34p, 0c, 16f (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. 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.