1600 calorie keto meal plan
In just a few clicks, generate your own 1600 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 (1600cal, 145g protein, 15g net carbs, 100g fat, 13g fiber per day) cannot be customized.
Day 1
1600cal, 171g protein, 16g net carbs, 92g fat, 7g fiber
1 serving(s) (249cal, 18p, 4c, 17f)
1 stick(s) (83cal, 7p, 2c, 6f)
12 oz (473cal, 77p, 1c, 18f)
1 tomato(es) (60cal, 1p, 2c, 5f)
2 roll up(s) (216cal, 17p, 2c, 16f)
Day 2
1625cal, 139g protein, 16g net carbs, 105g fat, 12g fiber
1 serving(s) (249cal, 18p, 4c, 17f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 wrap(s) (547cal, 46p, 4c, 36f)
2 roll up(s) (216cal, 17p, 2c, 16f)
Day 3
1600cal, 150g protein, 18g net carbs, 97g fat, 11g fiber
1 serving(s) (249cal, 18p, 4c, 17f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 wrap(s) (547cal, 46p, 4c, 36f)
1 bite(s) (95cal, 8p, 3c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 cup(s) (86cal, 1p, 3c, 7f)
Day 4
1525cal, 156g protein, 13g net carbs, 93g fat, 5g fiber
9 1/3 oz (438cal, 52p, 0c, 25f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 bite(s) (95cal, 8p, 3c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 cup(s) (86cal, 1p, 3c, 7f)
Day 5
1575cal, 161g protein, 14g net carbs, 93g fat, 7g fiber
8 oz (572cal, 51p, 4c, 39f)
1 bite(s) (95cal, 8p, 3c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
12 oz (424cal, 76p, 2c, 13f)
1 1/2 cup(s) (107cal, 5p, 2c, 7f)
Day 6
1625cal, 117g protein, 16g net carbs, 111g fat, 24g fiber
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
2 celery stalk (13cal, 1p, 1c, 0f)
4 pocket(s) (211cal, 22p, 2c, 12f)
6 oz (404cal, 35p, 1c, 29f)
1 serving(s) (100cal, 4p, 2c, 7f)
Day 7
1625cal, 117g protein, 16g net carbs, 111g fat, 24g fiber
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
2 celery stalk (13cal, 1p, 1c, 0f)
4 pocket(s) (211cal, 22p, 2c, 12f)
6 oz (404cal, 35p, 1c, 29f)
1 serving(s) (100cal, 4p, 2c, 7f)
Grocery List (39 items)
Dairy and Egg Products
Eggs
11 medium (476g)
Parmesan cheese
6 tbsp (30g)
String cheese
3 stick (84g)
Cheese
10 oz (281g)
Fresh mozzarella cheese
4 oz (113g)
Butter
4 tsp (18g)
Fats and Oils
Olive oil
1 oz (30mL)
Oil
2 1/2 oz (72mL)
Balsamic vinaigrette
1/4 cup (53mL)
Marinade sauce
6 tbsp (91mL)
Vegetables and Vegetable Products
Fresh spinach
2 10oz package (513g)
Tomatoes
3 3/4 medium whole (2-3/5" dia) (460g)
Garlic
6 clove(s) (18g)
Romaine lettuce
3 leaf outer (84g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Onion
5/8 small (44g)
Sausages and Luncheon Meats
Ham cold cuts
1 1/2 lbs (685g)
Other
Italian seasoning
1 tsp (4g)
Frozen riced cauliflower
3 1/2 cup, frozen (371g)
Frozen cauliflower
2 cup (227g)
Roasted red peppers
2/3 pepper(s) (47g)
Mixed greens
2 1/2 cup (75g)
Soups, Sauces, and Gravies
Pesto sauce
5 tbsp (80g)
Spices and Herbs
Fresh basil
1/4 cup, chopped (9g)
Paprika
1/3 tsp (1g)
Black pepper
1/8 oz (1g)
Salt
2 1/2 g (3g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1609g)
Ground turkey, raw
9 1/3 oz (265g)
Boneless chicken thighs, with skin
1/2 lbs (227g)
Pork Products
Bacon
6 slice(s) (60g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (603g)
Lemon juice
1 tsp (5mL)
Lime juice
2 1/2 tsp (13mL)
Nut and Seed Products
Almonds
6 tbsp, whole (54g)
Pecans
1/2 cup, halves (50g)
Finfish and Shellfish Products
Salmon
2 fillet/s (6 oz each) (340g)
Canned tuna
2 1/2 can (430g)
breakfast prep - 3 days
1. Scrambled eggs with spinach, parmesan & tomato
250 cals, 18p, 4c, 17f (per meal)
2 large (100g)
1 tsp (5mL)
2 cup(s) (60g)
2 tbsp (10g)
4 tbsp cherry tomatoes (37g)
4 dash (1g)
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.
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.
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.
2. Spinach cauliflower mince
70 cals, 3p, 1c, 5f (per meal)
2 tsp (10mL)
2 cup, frozen (212g)
1 cup(s) (30g)
2 clove(s) (6g)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 1 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
3 dash (1g)
1/2 tbsp (8mL)
3 tbsp (45mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. 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 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 - 2 days
1. Ham, bacon, avocado lettuce wrap
545 cals, 46p, 4c, 36f (per meal)
6 oz (170g)
3 slice(s) (30g)
1 1/2 leaf outer (42g)
3/8 avocado(s) (75g)
3 tbsp, shredded (21g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, avocado, and cheese in the center of the lettuce leaf. Wrap it up. Serve.
dinner prep - 2 days
1. Basic chicken breast
425 cals, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 1.33x. 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. Buttery cauliflower rice
85 cals, 1p, 3c, 7f (per meal)
1
Prepare cauliflower rice according to package instructions.
2
While still hot, mix the butter in with the cauliflower rice.
3
Season with salt and pepper to taste. Serve.
snack prep - 3 days
1. Cucumber sandwich bites
95 cals, 8p, 3c, 6f (per meal)
3 slice (69g)
1 1/2 slice (1 oz each) (42g)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber into 1 inch slices.
2
Cut cheese into even squares (4 squares per slice).
3
Assemble bites by putting ham and cheese in between cucumber slices and secure with a toothpick.
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 ground turkey
440 cals, 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. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 1 days
1. Roasted pepper stuffed chicken
570 cals, 51p, 4c, 39f (per meal)
1 tsp (5mL)
1/3 tsp (1g)
1/2 lbs (227g)
2/3 pepper(s) (47g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
dinner prep - 1 days
1. Marinaded chicken breast
425 cals, 76p, 2c, 13f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Spinach cauliflower mince
105 cals, 5p, 2c, 7f (per meal)
1/2 tbsp (8mL)
1 1/2 cup, frozen (159g)
3/4 cup(s) (23g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 2 days
1. Ham, cheese, and spinach pockets
210 cals, 22p, 2c, 12f (per meal)
Recipe has been scaled from original by 4x. 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 - 2 days
1. 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.
dinner prep - 2 days
1. Baked pesto salmon
405 cals, 35p, 1c, 29f (per meal)
Recipe has been scaled from original by 0.5x. 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. 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. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 cup (75g)
5/8 small (44g)
2 1/2 can (430g)
10 tbsp, chopped (113g)
Recipe has been scaled from original by 2.5x. 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.
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.