High Calorie Keto Meal Plan

High Calorie Keto Meal Plan

1-week low-carb plan with ~20g carbs/day, 1400–1900 kcal.

Consult a doctor before starting any diet. Not medical advice. See Disclaimer and Terms of Service for details. Monetized by affiliate links. For phone users, turn phone sideways for best viewing. Net carbs are approximate. Adjust portions to meet your caloric needs..

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Day Breakfast Lunch Dinner Snacks
Monday Bacon & Egg Skillet (3 eggs, 3 slices bacon, 1/4 avocado, 2 Tbsp butter; 3g net carbs, 400 kcal) Grilled Chicken Salad (150g chicken breast, 1 cup romaine, 1/2 avocado, 2 Tbsp Caesar dressing, 1 oz parmesan; 5g net carbs, 450 kcal) Ribeye Steak with Asparagus (150g ribeye, 1 cup asparagus, 2 Tbsp olive oil, garlic; 5g net carbs, 500 kcal) Macadamia Nuts (1.5 oz, 3g net carbs, 300 kcal) or Pork Rinds (1.5 oz, 0g net carbs, 230 kcal)
Tuesday Sausage & Cheese Omelette (3 eggs, 2 oz sausage, 1 oz cheddar, 1 Tbsp butter, 1/2 cup spinach; 4g net carbs, 380 kcal) Cobb Salad (1 cup mixed greens, 100g grilled chicken, 1 boiled egg, 1/2 avocado, 2 slices bacon, 2 Tbsp blue cheese dressing; 6g net carbs, 420 kcal) Salmon with Broccoli (150g salmon, 1.5 cups broccoli, 2 Tbsp butter, lemon; 6g net carbs, 450 kcal) Almonds (1.5 oz, 4g net carbs, 240 kcal) or Cheese Cubes (1.5 oz cheddar, 1g net carbs, 170 kcal)
Wednesday Keto Pancakes with Bacon (3 Tbsp almond flour, 2 eggs, 2 Tbsp cream cheese, stevia, 2 slices bacon; 5g net carbs, 350 kcal) Tuna Avocado Bowl (150g canned tuna, 1/2 avocado, 1 cup spinach, 2 Tbsp mayo, 1/4 cucumber; 4g net carbs, 400 kcal) Pork Chop with Zucchini (150g pork chop, 1 cup zucchini, 2 Tbsp olive oil, herbs; 6g net carbs, 460 kcal) Pork Rinds (1.5 oz, 0g net carbs, 230 kcal) or Olives (15 large, 1g net carbs, 75 kcal)
Thursday Egg & Sausage Muffins (2 eggs, 2 oz sausage, 1.5 oz cheddar, 1 Tbsp butter, baked; 3g net carbs, 360 kcal) Beef Lettuce Wraps (150g ground beef, 2 lettuce leaves, 1 Tbsp mayo, 1/4 cup bell peppers; 5g net carbs, 430 kcal) Chicken Alfredo with Cauliflower (150g chicken, 1 cup cauliflower, 2 Tbsp alfredo sauce, 1 oz parmesan; 6g net carbs, 480 kcal) Macadamia Nuts (1.5 oz, 3g net carbs, 300 kcal) or Cucumber Slices (1 cup with 2 Tbsp cream cheese; 3g net carbs, 150 kcal)
Friday Bacon & Egg Skillet (Repeat Monday; 3g net carbs, 400 kcal) Shrimp & Avocado Salad (150g shrimp, 1 cup mixed greens, 1/2 avocado, 2 Tbsp olive oil, lemon; 5g net carbs, 410 kcal) Beef Stir-Fry (150g beef strips, 1 cup broccoli, 1/2 cup mushrooms, 2 Tbsp coconut oil; 6g net carbs, 450 kcal) Cucumber Slices (1 cup with 2 Tbsp cream cheese; 3g net carbs, 150 kcal) or Beef Jerky (1.5 oz, 1g net carbs, 120 kcal)
Saturday Sausage & Cheese Omelette (Repeat Tuesday; 4g net carbs, 380 kcal) Grilled Chicken Salad (Repeat Monday; 5g net carbs, 450 kcal) Pork Rind-Crusted Cod (150g cod, 1 oz pork rinds as crust, 2 Tbsp butter, 1 cup spinach; 5g net carbs, 420 kcal) Beef Jerky (1.5 oz, 1g net carbs, 120 kcal) or Almonds (1.5 oz, 4g net carbs, 240 kcal)
Sunday Keto Pancakes with Bacon (Repeat Wednesday; 5g net carbs, 350 kcal) Tuna Avocado Bowl (Repeat Wednesday; 4g net carbs, 400 kcal) Ribeye Steak with Asparagus (Repeat Monday; 5g net carbs, 500 kcal) Almonds (1.5 oz, 4g net carbs, 240 kcal) or Cheese Cubes (1.5 oz cheddar, 1g net carbs, 170 kcal)

Low-Carb Beverages

  • Water (flat or sparkling, 0g carbs)
  • Unsweetened Herbal Tea (e.g., peppermint, chamomile; 0g carbs)
  • Black Coffee (0g carbs)
  • Unsweetened Almond Milk (1 cup, <1g data-preserve-html-node="true" net carbs)
  • Coconut Water (small amounts, 1 oz, ~1g net carbs)

Sweeteners

  • Stevia (0g net carbs, natural, calorie-free)
  • Monk Fruit Sweetener (0g net carbs, natural, calorie-free)

Shopping List

  • Vegetables:
    • Romaine lettuce: 2 cups
    • Mixed greens: 2 cups
    • Avocado: 3 medium
    • Spinach: 2.5 cups
    • Asparagus: 2 cups
    • Broccoli: 2.5 cups
    • Cucumber: 1 medium
    • Bell peppers: 1 cup
    • Mushrooms: 0.5 cup
    • Zucchini: 1 medium
    • Cauliflower: 2 cups
  • Proteins:
    • Eggs: 14 large
    • Bacon: 8 slices
    • Chicken breast: 350g (about 3/4 lb)
    • Salmon: 300g (about 2/3 lb)
    • Ribeye steak: 300g (about 2/3 lb)
    • Pork chop: 150g (about 1/3 lb)
    • Canned tuna: 150g
    • Shrimp: 150g
    • Sausage: 2 oz
    • Ground beef: 150g
    • Cod: 150g
  • Dairy:
    • Butter: 8 Tbsp
    • Cheddar cheese: 4 oz
    • Parmesan cheese: 2 oz
    • Cream cheese: 4 Tbsp
    • Blue cheese dressing: 2 Tbsp
    • Alfredo sauce: 2 Tbsp
  • Nuts and Seeds:
    • Almonds: 3 oz
    • Macadamia nuts: 3 oz
  • Oils:
    • Olive oil: 6 Tbsp
    • Coconut oil: 2 Tbsp
  • Pantry Items:
    • Almond flour: 3 Tbsp
    • Caesar dressing: 2 Tbsp
    • Mayo: 2 Tbsp
    • Stevia: to taste
    • Baking powder: 1/4 tsp
  • Snacks:
    • Pork rinds: 3 oz
    • Olives: 15 large
    • Beef jerky: 3 oz

Quantities are approximate for one person. Check for keto-friendly versions of dressings and sauces. Reuse staples (e.g., almond milk, stevia) across weeks.