1200 calorie keto meal plan
In just a few clicks, generate your own 1200 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 (1200cal, 90g protein, 9g net carbs, 86g fat, 9g fiber per day) cannot be customized.
Day 1
1175cal, 103g protein, 7g net carbs, 80g fat, 4g fiber
3/4 serving(s) (398cal, 19p, 0c, 36f)
2/3 cup(s) (89cal, 2p, 1c, 8f)
10 oz (370cal, 64p, 2c, 12f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 2
1200cal, 94g protein, 8g net carbs, 85g fat, 5g fiber
1 serving(s) (265cal, 24p, 4c, 17f)
1 serving(s) (218cal, 2p, 1c, 22f)
Day 3
1250cal, 97g protein, 11g net carbs, 86g fat, 8g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1/2 serving(s) (257cal, 20p, 3c, 18f)
1 serving(s) (218cal, 2p, 1c, 22f)
Day 4
1250cal, 97g protein, 11g net carbs, 86g fat, 8g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1/2 serving(s) (257cal, 20p, 3c, 18f)
1 serving(s) (218cal, 2p, 1c, 22f)
Day 5
1225cal, 81g protein, 9g net carbs, 90g fat, 14g fiber
1/2 serving(s) (152cal, 20p, 2c, 7f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
8 oz (468cal, 40p, 0c, 34f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 6
1225cal, 81g protein, 9g net carbs, 90g fat, 14g fiber
1/2 serving(s) (152cal, 20p, 2c, 7f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (109cal, 1p, 1c, 11f)
8 oz (468cal, 40p, 0c, 34f)
1 cup(s) (70cal, 3p, 2c, 5f)
Day 7
1175cal, 79g protein, 10g net carbs, 87g fat, 8g fiber
1 1/2 serving(s) (341cal, 17p, 2c, 29f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1 chop(s) (345cal, 40p, 2c, 20f)
1 serving(s) (100cal, 4p, 2c, 7f)
Grocery List (38 items)
Spices and Herbs
Lemon pepper
2 tsp (4g)
Black pepper
1/8 oz (1g)
Salt
4 1/2 g (4g)
Dijon mustard
3 dash (2g)
Rosemary
3/4 tbsp (2g)
Cajun seasoning
1/4 tbsp (1g)
Fats and Oils
Olive oil
2 1/2 oz (75mL)
Oil
1 1/3 oz (41mL)
Salad dressing
1 1/2 tbsp (23mL)
Poultry Products
Boneless skinless chicken breast, raw
2 lbs (960g)
Boneless skinless chicken thighs
1/2 lbs (255g)
Vegetables and Vegetable Products
Tomatoes
1 1/2 medium whole (2-3/5" dia) (182g)
Frozen broccoli
5 cup (470g)
Garlic
3 clove(s) (9g)
Fresh parsley
1 tsp (1g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Kale leaves
1 cup, chopped (40g)
Fresh spinach
10 cup(s) (300g)
Dairy and Egg Products
Butter
4 tbsp (56g)
Cheese
2 oz (57g)
Eggs
12 medium (526g)
Goat cheese
1 1/2 oz (43g)
Beef Products
Ribeye, raw
1/4 lbs (106g)
Nut and Seed Products
Macadamia nuts, shelled, roasted
4 oz (113g)
Sunflower kernels
3 1/4 oz (91g)
Walnuts
3 tbsp, shelled (19g)
Other
Vinaigrette, store-bought, any flavor
1 1/2 tbsp (23mL)
Mixed greens
3 cup (90g)
Rotisserie chicken, cooked
6 oz (170g)
Chicken, drumsticks, with skin
1 lbs (454g)
Pork rinds
1/2 oz (14g)
Ranch dressing mix
1/8 packet (1 oz) (4g)
Finfish and Shellfish Products
Sardines, canned in oil
1 can (92g)
Fruits and Fruit Juices
Lemon juice
1 fl oz (33mL)
Avocados
1 avocado(s) (201g)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Pork Products
Pork loin chops, boneless, raw
1 chop (185g)
Bacon
1 1/2 slice(s) (15g)
dinner prep - 1 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.63x. 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. 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. Steak with herb butter
400 cals, 19p, 1c, 36f (per meal)
1/4 tbsp (4mL)
3/4 tbsp (11g)
3 dash (2g)
3/8 clove (1g)
1 tsp (1g)
1/4 lbs (106g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
If butter is not softened, place it in a small microwave-safe bowl and microwave for 3-8 seconds until it has softened somewhat. Add garlic, dijon, just half of the parsley, and some salt and pepper to the butter. Mix until combined.
2
Pat steak dry and season with some salt and pepper.
3
Heat oil in a skillet over medium-high heat. Cook steak until it reaches desired doneness, about 3-5 minutes per side. Transfer steak to a cutting board to rest.
4
Slice steak and serve topped with herb butter and remaining parsley.
2. Buttered broccoli
90 cals, 2p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.33x. 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 - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch 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. Buttered broccoli
65 cals, 2p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 1 days
1. Simple sardine salad
265 cals, 24p, 4c, 17f (per meal)
1 1/2 tbsp (23mL)
1 can (92g)
1 1/2 cup (45g)
1
Top a bowl of greens with sardines. Drizzle vinaigrette on top and serve.
dinner prep - 2 days
1. Rotisserie chicken & tomato salad
255 cals, 20p, 3c, 18f (per meal)
1 tsp (5mL)
1 tbsp (15mL)
1/4 cucumber (8-1/4") (75g)
1/2 large whole (3" dia) (91g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
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.
lunch prep - 2 days
1. Rosemary chicken
395 cals, 58p, 2c, 17f (per meal)
1 lbs (510g)
1 1/2 clove(s) (5g)
1 1/2 dash (1g)
1 1/2 tbsp (23mL)
1 1/2 tbsp (23mL)
3/4 tbsp (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.
2
Put chicken in a ziplock bag and add in the oil mixture. Make sure marinade coats all sides of the chicken. Put it in the refrigerator for at least 15 minutes.
3
Grill chicken or cook in frying pan- about 5-7 minutes per side, or until internal temperature reaches 165 F (75 C). Serve.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 2 days
1. Basic chicken & spinach salad
150 cals, 20p, 2c, 7f (per meal)
1 1/2 tbsp (23mL)
1 tsp (5mL)
6 oz (170g)
2 cup(s) (60g)
Recipe has been scaled from original by 0.5x. 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.
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.
breakfast prep - 3 days
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Low carb fried chicken
470 cals, 40p, 0c, 34f (per meal)
1 lbs (454g)
1/2 oz (14g)
1/4 tbsp (1g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.33x. 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. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (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. Ranch pork chops
345 cals, 40p, 2c, 20f (per meal)
1/8 packet (1 oz) (4g)
1/2 tbsp (8mL)
1 chop (185g)
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
Spread oil evenly over all pork chops.
3
Sprinkle ranch mix powder over all sides of the pork chops and rub in until chops are fully coated.
4
Place chops in a baking dish and cook for 10-15 minutes or until pork is fully cooked.
5
Serve!
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (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.
lunch prep - 1 days
1. Bacon & goat cheese salad
340 cals, 17p, 2c, 29f (per meal)
1/2 tbsp (6g)
1 1/2 slice(s) (15g)
1/2 tbsp (8mL)
1 1/2 oz (43g)
1 1/2 cup (45g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package. Set aside.
2
Meanwhile toss together greens, sunflower kernels, goat cheese, and olive oil.
3
When bacon has cooled, crumble it on top of the greens and serve.
