Meal Plan - 1400 calorie keto meal plan

Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes

Don't forget to generate your plan for next week on

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Day 1 1383 cals 111g protein (32%) 93g fat (60%) 11g carbs (3%) 15g fiber (4%)

Breakfast Lunch
235 cals, 30g protein, 0g net carbs, 13g fat 435 cals, 32g protein, 6g net carbs, 27g fat

Paleo beef & egg bowl Garlic collard greens

236 cals 199 cals

Classic steak
4 oz steak- 238 cals

Snacks Dinner
185 cals, 9g protein, 2g net carbs, 15g fat 530 cals, 41g protein, 3g net carbs, 39g fat

Pumpkin seeds Low carb fried chicken

183 cals 8 oz- 468 cals

Roasted tomatoes
1 tomato(es)- 60 cals

Day 2 1383 cals 111g protein (32%) 93g fat (60%) 11g carbs (3%) 15g fiber (4%)

Breakfast Lunch
235 cals, 30g protein, 0g net carbs, 13g fat 435 cals, 32g protein, 6g net carbs, 27g fat

Paleo beef & egg bowl Garlic collard greens

236 cals 199 cals

Classic steak
4 oz steak- 238 cals

Snacks Dinner
185 cals, 9g protein, 2g net carbs, 15g fat 530 cals, 41g protein, 3g net carbs, 39g fat

Pumpkin seeds Low carb fried chicken

183 cals 8 oz- 468 cals

Roasted tomatoes
1 tomato(es)- 60 cals
Day 3 1388 cals 160g protein (46%) 74g fat (48%) 13g carbs (4%) 7g fiber (2%)

Breakfast Lunch
235 cals, 30g protein, 0g net carbs, 13g fat 485 cals, 66g protein, 4g net carbs, 22g fat

Paleo beef & egg bowl Buttered broccoli

236 cals 1 cup(s)- 134 cals

Marinaded chicken breast

10 oz- 353 cals

Snacks Dinner
175 cals, 11g protein, 3g net carbs, 13g fat 490 cals, 53g protein, 6g net carbs, 27g fat

Pork rinds and salsa Simple chicken breast

87 cals 8 oz- 320 cals

Walnuts Garlic zucchini noodles

1/8 cup(s)- 87 cals 82 cals

Roasted tomatoes
1 1/2 tomato(es)- 89 cals

Day 4 1397 cals 138g protein (40%) 81g fat (52%) 15g carbs (4%) 14g fiber (4%)

Breakfast Lunch
245 cals, 8g protein, 2g net carbs, 20g fat 485 cals, 66g protein, 4g net carbs, 22g fat

Avocado Buttered broccoli

176 cals 1 cup(s)- 134 cals

Boiled eggs Marinaded chicken breast

1 egg(s)- 69 cals 10 oz- 353 cals

Snacks Dinner
175 cals, 11g protein, 3g net carbs, 13g fat 490 cals, 53g protein, 6g net carbs, 27g fat

Pork rinds and salsa Simple chicken breast

87 cals 8 oz- 320 cals

Walnuts Garlic zucchini noodles

1/8 cup(s)- 87 cals 82 cals

Roasted tomatoes
1 1/2 tomato(es)- 89 cals
Day 5 1434 cals 118g protein (33%) 93g fat (58%) 13g carbs (4%) 19g fiber (5%)

Breakfast Lunch
245 cals, 8g protein, 2g net carbs, 20g fat 520 cals, 56g protein, 4g net carbs, 29g fat

Avocado Buttered broccoli

176 cals 1 2/3 cup(s)- 223 cals

Boiled eggs Lemon pepper chicken breast

1 egg(s)- 69 cals 8 oz- 296 cals

Snacks Dinner
175 cals, 11g protein, 3g net carbs, 13g fat 495 cals, 43g protein, 4g net carbs, 32g fat

Pork rinds and salsa Rotisserie chicken

87 cals 6 oz- 357 cals

Walnuts Olive oil drizzled broccoli

1/8 cup(s)- 87 cals 2 cup(s)- 140 cals

Day 6 1353 cals 105g protein (31%) 96g fat (64%) 12g carbs (3%) 6g fiber (2%)

Breakfast Lunch
295 cals, 17g protein, 3g net carbs, 23g fat 450 cals, 27g protein, 3g net carbs, 35g fat

Creamy scrambled eggs Steak Bites

182 cals 4 oz(s)- 282 cals

Roasted almonds Buttered broccoli

1/8 cup(s)- 111 cals 1 1/4 cup(s)- 167 cals

Snacks Dinner
150 cals, 11g protein, 0g net carbs, 12g fat 460 cals, 51g protein, 5g net carbs, 26g fat

Bacon Ranch chicken

3 slice(s)- 152 cals 8 oz- 461 cals

Day 7 1353 cals 105g protein (31%) 96g fat (64%) 12g carbs (3%) 6g fiber (2%)

Breakfast Lunch
295 cals, 17g protein, 3g net carbs, 23g fat 450 cals, 27g protein, 3g net carbs, 35g fat

Creamy scrambled eggs Steak Bites

182 cals 4 oz(s)- 282 cals

Roasted almonds Buttered broccoli

1/8 cup(s)- 111 cals 1 1/4 cup(s)- 167 cals

Snacks Dinner
150 cals, 11g protein, 0g net carbs, 12g fat 460 cals, 51g protein, 5g net carbs, 26g fat

Bacon Ranch chicken

3 slice(s)- 152 cals 8 oz- 461 cals
Grocery List

Beef Products Soups, Sauces, and Gravies

ground beef (93% lean) hot sauce
3/4 lbs (341g) 1 tbsp (15mL)
sirloin steak, raw salsa
1 lbs (453g) 6 tbsp (108g)

Dairy and Egg Products Vegetables and Vegetable Products

eggs tomatoes
9 large (450g) 5 small whole (2-2/5" dia) (455g)
butter collard greens
1 stick (104g) 1 1/4 lbs (567g)
whole milk garlic
2 tbsp (31mL) 5 1/4 clove(s) (16g)
zucchini
Nut and Seed Products 1 medium (196g)
frozen broccoli
roasted pumpkin seeds, unsalted 8 cup (743g)
1/2 cup (59g)
walnuts Fats and Oils
6 tbsp shelled (50 halves) (38g)
almonds oil
4 tbsp, whole (36g) 2 1/4 oz (69mL)
olive oil
Other 1 1/2 oz (44mL)
marinade sauce
Chicken, drumsticks, with skin 10 tbsp (151mL)
1 lbs (454g) ranch dressing
pork rinds 4 tbsp (60mL)
2 oz (57g)
rotisserie chicken, cooked Poultry Products
6 oz (170g)
ranch dressing mix boneless skinless chicken breast, raw
1/2 packet (1 oz) (14g) 3 3/4 lbs (1680g)

Spices and Herbs Fruits and Fruit Juices

cajun seasoning avocados
1/4 tbsp (1g) 1 avocado(s) (201g)
salt lemon juice
11 g (11g) 1 tsp (5mL)
black pepper
3 1/2 g (3g) Pork Products
garlic powder
2 dash (1g) bacon
lemon pepper 6 slice(s) (60g)
1/2 tbsp (3g)
Recipes

Breakfast 1
Eat on day 1, day 2, day 3

Paleo beef & egg bowl

236 cals 30g protein 13g fat 0g carbs 0g fiber
For single meal: For all 3 meals:
ground beef (93% lean) ground beef (93% lean)
4 oz (114g) 3/4 lbs (341g)
eggs eggs
1 large (50g) 3 large (150g)

1. Heat a non-stick skillet over medium heat. Add the ground beef and break apart. Season with some salt
and pepper. Cook, stirring occasionally, until beef is fully cooked and no longer pink. Transfer beef to a
plate and set aside.
2. Crack the egg into the skillet and cook until the whites are firm.
3. Add beef to a bowl and top the egg. Season with more salt/pepper and serve.

Breakfast 2
Eat on day 4, day 5

Avocado
176 cals 2g protein 15g fat 2g carbs 7g fiber
For single meal: For all 2 meals:
avocados avocados
1/2 avocado(s) (101g) 1 avocado(s) (201g)
lemon juice lemon juice
1/2 tsp (3mL) 1 tsp (5mL)

1. Open the avocado and scoop out the flesh.

2. Sprinkle with lemon or lime juice as desired.
3. Serve and eat.

Boiled eggs
1 egg(s) - 69 cals 6g protein 5g fat 0g carbs 0g fiber
 For single meal: For all 2 meals:
eggs eggs
1 large (50g) 2 large (100g)

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.

Breakfast 3
Eat on day 6, day 7

Creamy scrambled eggs

182 cals 13g protein 14g fat 2g carbs 0g fiber
For single meal: For all 2 meals:
eggs eggs
2 large (100g) 4 large (200g)
salt salt
1 dash (1g) 2 dash (2g)
black pepper black pepper
1 dash, ground (0g) 2 dash, ground (1g)
butter butter
1 tsp (5g) 2 tsp (9g)
whole milk whole milk
1 tbsp (15mL) 2 tbsp (30mL)

1. Beat eggs, milk, salt and pepper in medium bowl until blended.
2. Heat butter 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.

Roasted almonds
1/8 cup(s) - 111 cals 4g protein 9g fat 2g carbs 2g fiber
 For single meal: For all 2 meals:
almonds almonds
2 tbsp, whole (18g) 4 tbsp, whole (36g)

1. This recipe has no instructions.

Lunch 1
Eat on day 1, day 2

Garlic collard greens

199 cals 9g protein 11g fat 6g carbs 11g fiber
For single meal: For all 2 meals:
collard greens collard greens
10 oz (284g) 1 1/4 lbs (567g)
oil oil
2 tsp (9mL) 1 1/4 tbsp (19mL)
garlic, minced garlic, minced
2 clove(s) (6g) 3 3/4 clove(s) (11g)
salt salt
1 1/4 dash (1g) 1/3 tsp (2g)

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.

Classic steak
4 oz steak - 238 cals 23g protein 16g fat 0g carbs 0g fiber
 For single meal: For all 2 meals:
sirloin steak, raw sirloin steak, raw
4 oz (113g) 1/2 lbs (227g)
oil oil
3/8 tsp (2mL) 1/4 tbsp (4mL)

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: 140F/60C), remove pan from the heat,
loosely cover, and let rest for 10 minutes. Serve.

Lunch 2
Eat on day 3, day 4

Buttered broccoli
1 cup(s) - 134 cals 3g protein 12g fat 2g carbs 3g fiber
For single meal: For all 2 meals:
black pepper black pepper
1/2 dash (0g) 1 dash (0g)
salt salt
1/2 dash (0g) 1 dash (0g)
frozen broccoli frozen broccoli
1 cup (91g) 2 cup (182g)
butter butter
1 tbsp (14g) 2 tbsp (28g)

1. Prepare broccoli according to instructions on package.

2. Mix in butter until melted and season with salt and pepper to taste.

Marinaded chicken breast

10 oz - 353 cals 63g protein 11g fat 2g carbs 0g fiber
 For single meal: For all 2 meals:
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
10 oz (280g) 1 1/4 lbs (560g)
marinade sauce marinade sauce
5 tbsp (75mL) 10 tbsp (150mL)

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.

Lunch 3
Eat on day 5

Buttered broccoli
1 2/3 cup(s) - 223 cals 5g protein 19g fat 3g carbs 5g fiber
Makes 1 2/3 cup(s)
black pepper 1. Prepare broccoli according
1 dash (0g) to instructions on package.
salt
2. Mix in butter until melted
1 dash (0g)
frozen broccoli and season with salt and
1 2/3 cup (152g) pepper to taste.
butter
5 tsp (24g)

Lemon pepper chicken breast

8 oz - 296 cals 51g protein 9g fat 1g carbs 1g fiber
Makes 8 oz
lemon pepper 1. First, rub the chicken with
1/2 tbsp (3g) olive oil and lemon pepper.
olive oil If cooking on stovetop,
1/4 tbsp (4mL) save some oil for the pan.
boneless skinless chicken breast,
raw 2. STOVETOP
1/2 lbs (224g) 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.
Lunch 4
Eat on day 6, day 7

Steak Bites
4 oz(s) - 282 cals 23g protein 21g fat 1g carbs 0g fiber
For single meal: For all 2 meals:
butter, room-temperature butter, room-temperature
1/4 tbsp (4g) 1/2 tbsp (7g)
oil oil
1/4 tbsp (4mL) 1/2 tbsp (8mL)
garlic, diced garlic, diced
1/2 clove(s) (2g) 1 clove(s) (3g)
sirloin steak, raw sirloin steak, raw
4 oz (113g) 1/2 lbs (227g)

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.

Buttered broccoli
1 1/4 cup(s) - 167 cals 4g protein 14g fat 2g carbs 3g fiber
For single meal: For all 2 meals:
black pepper black pepper
5/8 dash (0g) 1 1/4 dash (0g)
salt salt
5/8 dash (0g) 1 1/4 dash (1g)
frozen broccoli frozen broccoli
1 1/4 cup (114g) 2 1/2 cup (228g)
butter butter
1 1/4 tbsp (18g) 2 1/2 tbsp (36g)

1. Prepare broccoli according to instructions on package.

2. Mix in butter until melted and season with salt and pepper to taste.
Snacks 1
Eat on day 1, day 2

Pumpkin seeds
183 cals 9g protein 15g fat 2g carbs 2g fiber
For single meal: For all 2 meals:
roasted pumpkin seeds, unsalted roasted pumpkin seeds, unsalted
4 tbsp (30g) 1/2 cup (59g)

1. This recipe has no instructions.

Snacks 2
Eat on day 3, day 4, day 5

Pork rinds and salsa

87 cals 9g protein 5g fat 2g carbs 1g fiber
For single meal: For all 3 meals:
salsa salsa
2 tbsp (36g) 6 tbsp (108g)
pork rinds pork rinds
1/2 oz (14g) 1 1/2 oz (43g)

1. This recipe has no instructions.

Walnuts
1/8 cup(s) - 87 cals 2g protein 8g fat 1g carbs 1g fiber
For single meal: For all 3 meals:
walnuts walnuts
2 tbsp shelled (50 halves) (13g) 6 tbsp shelled (50 halves) (38g)

1. This recipe has no instructions.

Snacks 3
Eat on day 6, day 7

Bacon
3 slice(s) - 152 cals 11g protein 12g fat 0g carbs 0g fiber
For single meal: For all 2 meals:
bacon bacon
3 slice(s) (30g) 6 slice(s) (60g)

1. Cook as desired or according to instructions on package.

Dinner 1
Eat on day 1, day 2

Low carb fried chicken

8 oz - 468 cals 40g protein 34g fat 0g carbs 0g fiber
For single meal: For all 2 meals:
Chicken, drumsticks, with skin Chicken, drumsticks, with skin
1/2 lbs (227g) 1 lbs (454g)
pork rinds, crushed pork rinds, crushed
1/4 oz (7g) 1/2 oz (14g)
cajun seasoning cajun seasoning
1/3 tsp (1g) 1/4 tbsp (1g)
hot sauce hot sauce
1/2 tbsp (8mL) 1 tbsp (15mL)

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.

Roasted tomatoes
1 tomato(es) - 60 cals 1g protein 5g fat 2g carbs 1g fiber
 For single meal: For all 2 meals:
tomatoes tomatoes
1 small whole (2-2/5" dia) (91g) 2 small whole (2-2/5" dia) (182g)
oil oil
1 tsp (5mL) 2 tsp (10mL)

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.

Dinner 2
Eat on day 3, day 4

Simple chicken breast

8 oz - 320 cals 51g protein 13g fat 1g carbs 0g fiber
 For single meal: For all 2 meals:
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
1/2 lbs (224g) 1 lbs (448g)
salt salt
4 dash (3g) 1 tsp (6g)
black pepper black pepper
4 dash, ground (1g) 1 tsp, ground (2g)
olive oil olive oil
1/2 tbsp (8mL) 1 tbsp (15mL)
garlic powder garlic powder
1 dash (0g) 2 dash (1g)

1. First, rub the chicken with olive oil and seasonings. 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.
13. ALL
14. Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice
you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When
it comes to a juicy chicken breast, patience is a virtue.

Garlic zucchini noodles

82 cals 1g protein 7g fat 2g carbs 1g fiber
For single meal: For all 2 meals:
olive oil olive oil
1/2 tbsp (8mL) 1 tbsp (15mL)
zucchini zucchini
1/2 medium (98g) 1 medium (196g)
garlic, minced garlic, minced
1/4 clove (1g) 1/2 clove (2g)

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.

Roasted tomatoes
1 1/2 tomato(es) - 89 cals 1g protein 7g fat 4g carbs 2g fiber
For single meal: For all 2 meals:
tomatoes tomatoes
1 1/2 small whole (2-2/5" dia) (137g) 3 small whole (2-2/5" dia) (273g)
oil oil
1/2 tbsp (8mL) 1 tbsp (15mL)

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.

Dinner 3
Eat on day 5

Rotisserie chicken
6 oz - 357 cals 38g protein 23g fat 0g carbs 0g fiber
Makes 6 oz
rotisserie chicken, cooked 1. Pull chicken off of bones.
6 oz (170g)
2. Serve.

Olive oil drizzled broccoli

2 cup(s) - 140 cals 5g protein 9g fat 4g carbs 5g fiber
Makes 2 cup(s)
black pepper 1. Prepare broccoli according
1 dash (0g) to instructions on package.
salt
2. Drizzle with olive oil and
1 dash (0g)
frozen broccoli season with salt and
2 cup (182g) pepper to taste.
olive oil
2 tsp (10mL)
Dinner 4
Eat on day 6, day 7

Ranch chicken
8 oz - 461 cals 51g protein 26g fat 5g carbs 0g fiber
For single meal: For all 2 meals:
ranch dressing mix ranch dressing mix
1/4 packet (1 oz) (7g) 1/2 packet (1 oz) (14g)
oil oil
1/2 tbsp (8mL) 1 tbsp (15mL)
boneless skinless chicken breast, boneless skinless chicken breast,
raw raw
1/2 lbs (224g) 1 lbs (448g)
ranch dressing ranch dressing
2 tbsp (30mL) 4 tbsp (60mL)

1. Preheat oven to 350 F (180 C).

2. Spread oil evenly over all chicken.
3. Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4. Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5. Serve with a side of ranch dressing.