1400 calorie keto meal plan
In just a few clicks, generate your own 1400 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 (1400cal, 137g protein, 12g net carbs, 86g fat, 7g fiber per day) cannot be customized.
Day 1
1375cal, 145g protein, 11g net carbs, 82g fat, 5g fiber
1 serving(s) (266cal, 17p, 2c, 21f)
5 1/3 oz (250cal, 30p, 0c, 15f)
1 serving(s) (182cal, 4p, 5c, 16f)
Day 2
1375cal, 145g protein, 11g net carbs, 82g fat, 5g fiber
1 serving(s) (266cal, 17p, 2c, 21f)
5 1/3 oz (250cal, 30p, 0c, 15f)
1 serving(s) (182cal, 4p, 5c, 16f)
Day 3
1400cal, 143g protein, 11g net carbs, 86g fat, 3g fiber
1 serving(s) (266cal, 17p, 2c, 21f)
1 1/2 chop(s) (518cal, 60p, 3c, 30f)
6 oz (448cal, 49p, 3c, 26f)
Day 4
1425cal, 105g protein, 14g net carbs, 100g fat, 10g fiber
3 flax jacks (273cal, 21p, 3c, 19f)
1 serving(s) (227cal, 12p, 2c, 19f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 oz (448cal, 49p, 3c, 26f)
Day 5
1350cal, 100g protein, 11g net carbs, 97g fat, 9g fiber
3 flax jacks (273cal, 21p, 3c, 19f)
8 oz (338cal, 29p, 0c, 25f)
1 cup(s) (71cal, 3p, 1c, 5f)
1/2 serving(s) (134cal, 10p, 2c, 10f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 oz (269cal, 24p, 1c, 19f)
1/2 serving(s) (163cal, 11p, 2c, 12f)
Day 6
1425cal, 160g protein, 12g net carbs, 78g fat, 8g fiber
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
1 container(s) (78cal, 12p, 3c, 2f)
10 oz (370cal, 64p, 2c, 12f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
6 pickle boat(s) (103cal, 16p, 1c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 burger(s) (375cal, 45p, 0c, 22f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 7
1425cal, 160g protein, 12g net carbs, 78g fat, 8g fiber
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
1 container(s) (78cal, 12p, 3c, 2f)
10 oz (370cal, 64p, 2c, 12f)
1/2 serving(s) (91cal, 2p, 2c, 8f)
6 pickle boat(s) (103cal, 16p, 1c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 burger(s) (375cal, 45p, 0c, 22f)
1 serving(s) (100cal, 4p, 2c, 7f)
Grocery List (36 items)
Dairy and Egg Products
Eggs
17 1/2 medium (771g)
Parmesan cheese
3 tbsp (15g)
Fresh mozzarella cheese
3 oz (85g)
Goat cheese
1 oz (28g)
Vegetables and Vegetable Products
Tomatoes
4 1/4 medium whole (2-3/5" dia) (518g)
Zucchini
2 1/2 large (848g)
Fresh spinach
8 1/2 cup(s) (255g)
Garlic
2 clove(s) (6g)
Pickles
6 medium (3" long) (168g)
Sausages and Luncheon Meats
Pepperoni
18 slices (36g)
Fats and Oils
Oil
3 1/3 oz (101mL)
Olive oil
2 1/2 oz (74mL)
Other
Italian seasoning
1/2 tbsp (5g)
Pork rinds
4 oz (113g)
Ranch dressing mix
1/6 packet (1 oz) (5g)
Low-sugar greek yogurt, flavored
3 container(s) (450g)
French onion dip
4 tbsp (59g)
Mixed greens
1 cup (30g)
Frozen riced cauliflower
1 cup, frozen (106g)
Poultry Products
Ground turkey, raw
1 2/3 lbs (756g)
Boneless skinless chicken breast, raw
3 1/2 lbs (1568g)
Chicken wings, with skin, raw
1/2 lbs (227g)
Soups, Sauces, and Gravies
Pesto sauce
1/4 cup (59g)
Frank's red hot sauce
4 tsp (19mL)
Spices and Herbs
Fresh basil
3 tbsp, chopped (8g)
Black pepper
3 dash, ground (1g)
Salt
3 dash (2g)
Lemon pepper
1 1/4 tbsp (9g)
Pork Products
Pork loin chops, boneless, raw
1 1/2 chop (278g)
Bacon
1 slice(s) (10g)
Bacon, raw
1 slice(s) (28g)
Nut and Seed Products
Flax seeds
2 tbsp (20g)
Almonds
1/2 cup, whole (72g)
Sunflower kernels
1 1/2 oz (39g)
Finfish and Shellfish Products
Salmon
2/3 fillet/s (6 oz each) (113g)
Canned tuna
2 packet (148g)
breakfast prep - 3 days
1. Egg-crust breakfast pizza
265 cals, 17p, 2c, 21f (per meal)
6 extra large (336g)
3/4 cup, chopped (135g)
18 slices (36g)
1 tbsp (15mL)
1/4 tbsp (3g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Beat eggs and seasonings in a small bowl.
2
Heat oil of choice in a skillet (make sure the size of your skillet will fit the amount of eggs nicely) over medium-high heat.
3
Pour eggs into skillet and spread them in an even layer on the bottom of the skillet.
4
Cook eggs a couple minutes, just until the bottom starts to set.
5
Put toppings (tomato, pepperoni, any other vegetables you have on hand) onto egg mixture and continue cooking until eggs are done and toppings are warmed.
6
Serve.
snack prep - 3 days
1. Pork rinds
150 cals, 17p, 0c, 9f (per meal)
1 oz (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Basic ground turkey
250 cals, 30p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.67x. 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. Parmesan zucchini noodles
180 cals, 4p, 5c, 16f (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 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.
lunch prep - 2 days
1. Basic chicken breast
475 cals, 76p, 0c, 19f (per meal)
Recipe has been scaled from original by 1.5x. 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. Basic zoodles
35 cals, 1p, 2c, 3f (per meal)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Caprese chicken
450 cals, 49p, 3c, 26f (per meal)
1/4 tbsp (3g)
3 tbsp (48g)
1/2 tbsp (8mL)
4 1/2 cherry tomatoes (77g)
3 tbsp, chopped (8g)
3 oz (85g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. 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. Ranch pork chops
520 cals, 60p, 3c, 30f (per meal)
1/6 packet (1 oz) (5g)
3/4 tbsp (11mL)
1 1/2 chop (278g)
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
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!
breakfast prep - 2 days
1. Keto flax jacks
275 cals, 21p, 3c, 19f (per meal)
1 container(s) (150g)
2 tbsp (20g)
4 large (200g)
2 tsp (10mL)
1
Add flaxseed to a food processor or blender and grind until it forms a flour-like consistency.
2
Then, in a small bowl, scramble the eggs and ground flax together with a fork. Add some salt.
3
Heat oil in a skillet over medium-low heat. Pour in some of the batter and cook for a couple minutes until bottom has browned and the center is starting to solidify. Flip and cook another couple minutes to brown and cook the other side. Remove the flax jack from the skillet and repeat with the remaining batter (if making in bulk, make the number of flax jacks listed in the recipes serving details for serving size accuracy).
4
Top with flavored greek yogurt and serve.
5
Meal prep note: flax jacks can be stored in a ziplock bag in the fridge and reheated in the microwave.
snack prep - 2 days
1. Pork rinds with french onion dip
135 cals, 10p, 2c, 10f (per meal)
lunch prep - 1 days
1. Bacon & goat cheese salad
225 cals, 12p, 2c, 19f (per meal)
1 tsp (4g)
1 slice(s) (10g)
1 tsp (5mL)
1 oz (28g)
1 cup (30g)
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.
lunch prep - 1 days
1. Buffalo chicken wings
340 cals, 29p, 0c, 25f (per meal)
4 tsp (20mL)
1/2 lbs (227g)
1 dash, ground (0g)
1 dash (1g)
1/4 tbsp (4mL)
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
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Spinach cauliflower mince
70 cals, 3p, 1c, 5f (per meal)
1 tsp (5mL)
1 cup, frozen (106g)
1/2 cup(s) (15g)
1 clove(s) (3g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
dinner prep - 1 days
1. Baked pesto salmon
270 cals, 24p, 1c, 19f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C). Prepare a parchment-lined baking sheet.
2
Spread pesto on top of the salmon.
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. Bacon zucchini noodles
165 cals, 11p, 2c, 12f (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
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 - 2 days
1. Tuna pickle boats
105 cals, 16p, 1c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice pickles from base to tip and using a spoon, scrape out some of the seeds inside.
2
Liberally pack the tuna into the center.
3
Season with salt/pepper to taste.
4
Serve.
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. Low-sugar Greek Yogurt
80 cals, 12p, 3c, 2f (per meal)
1 container(s) (150g)
dinner prep - 2 days
1. Simple plain turkey burger
375 cals, 45p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. 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.
lunch prep - 2 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
1 1/4 tbsp (9g)
2 tsp (9mL)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. 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. Parmesan zucchini noodles
90 cals, 2p, 2c, 8f (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 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.