Mon
Sep 7
1,933 cal total
7-day meal calendar
Breakfast, lunch, dinner, and snack for each day — every recipe is strict keto.
Tue
Sep 8
1,533 cal total
Wed
Sep 9
1,105 cal total
Breakfast
Bell Pepper And Zucchini FrittataLunch
Blackened ShrimpDinner
Baked Tarragon Chicken BreastsSnacks
Jeff's Crock Pot Dip
Thu
Sep 10
1,695 cal total
Fri
Sep 11
1,002 cal total
Sat
Sep 12
1,285 cal total
Sun
Sep 13
1,072 cal total
Nutrition breakdown
Totals for the full week and daily averages across all 28 planned meals (4 per day).
Calories
1,375.0 cal/day
9,625.0 cal weekly
Protein
107.9 g/day
755.0 g weekly
Carbs
17.6 g/day
123.0 g weekly
Fat
92.9 g/day
650.2 g weekly
| Nutrient | Daily avg | Weekly total |
|---|---|---|
| Calories | 1,375.0 cal | 9,625.0 cal |
| Protein | 107.9 g | 755.0 g |
| Carbs | 17.6 g | 123.0 g |
| Fat | 92.9 g | 650.2 g |
Grocery list
116 items aggregated from all 28 recipes, grouped by store aisle. Load the plan to check items off in the interactive planner.
Produce
- avocados1 whole
- baby spinach2 lb
- dried basil1 1/4 tsp
- fresh basil4 tbsp
- fresh cilantro1 tbsp
- fresh garlic cloves4 clove
- fresh ground pepper2 tsp
- fresh parsley4 tbsp
- fresh parsley leaves4 tbsp
- fresh spinach1 lb
- garlic18 clove
- garlic powder2.58 tsp
- grape tomatoes1 can
- green bell pepper4 tbsp
- green onion11 whole
- ground basil1 tsp
- ground red pepper0.19 tsp
- lemon juice1/3 cup
- lettuce leaf1 leaf
- lime1 whole
- mushroom caps6 whole
- mushrooms2 whole
- onion5 whole
- onion powder2 tsp
- parsley2 2/3 tbsp
- portabella mushroom2 whole
- red bell pepper4 tbsp
- red pepper flakes, crushed3/4 tsp
- rotel diced tomatoes1 can
- tomato paste4 tbsp
- tomatoes6 can
- zucchini2 cup
Meat & Seafood
- bacon4 slice
- boneless chicken breast18 lb
- boneless skinless chicken thighs8 whole
- cooked chicken breasts4 whole
- dried beef0 lb
- ground beef3/4 lb
- ground pork breakfast sausage1/4 lb
- large shrimp32 whole
- pork tenderloin1 1/4 lb
- sausage1/4 lb
- shrimp16 whole
- white fish fillets4 fillet
Dairy & Eggs
- blue cheese4 oz
- butter12 stick
- cheese8 oz
- cream cheese4 oz
- egg whites3 whole
- eggplant11 oz
- eggs39 whole
- feta cheese4 oz
- hard-boiled eggs4 whole
- milk1.17 cup
- monterey jack cheese1 oz
- mozzarella cheese12 oz
- parmesan cheese9 oz
- sour cream0.42 cup
- velveeta cheese4 oz
Pantry
- canned artichoke heart1 can
- hot sauce4 tbsp
- olive oil2 cup
- red wine vinegar0.04 cup
- vegetable oil1/2 tbsp
- white vinegar1 tbsp
Spices
- cayenne pepper2 tsp
- chili1 whole
- cumin0.58 tsp
- fresh ground black pepper1 tbsp
- fresh oregano1.2 tsp
- ground cayenne pepper1/2 tsp
- ground oregano1/4 tsp
- hungarian paprika1 1/3 tbsp
- other seasoning1 1/3 tsp
- paprika2 1/2 tsp
- pepper4 tbsp
- salt2.19 tbsp
- salt substitute2 tsp
- sweet paprika1 tbsp
Other
- baking mix2 2/3 tbsp
- black olives1 1/4 cup
- capers2 tbsp
- chives2 whole
- chunk light tuna2 whole
- coriander2/3 tsp
- cornish hens4 whole
- creme fraiche2 tbsp
- dijon mustard1 5/8 tbsp
- dill1 tsp
- dried tarragon1 1/2 tsp
- dried thyme1/4 tsp
- dry sherry1 3/4 cup
- fresh asparagus2 3/4 lb
- fresh rosemary2 tsp
- fresh tarragon1.8 tsp
- green chilies1 whole
- ground thyme1 tsp
- italian dressing3 tbsp
- lean ham8 tbsp
- lobster tails4 whole
- margarine2 stick
- marjoram1/2 tsp
- mayonnaise12 1/4 tbsp
- nutmeg1/8 tsp
- pine nuts3 tbsp
- ripe olives6 3/8 tbsp
- rosemary1 tbsp
- sage1 tsp
- shallot1 whole
- spray cooking spray1 spray
- thyme1 1/3 tbsp
- tilapia fillet2 lb
- tuna in water2 cup
- water1/2 cup
- white rum1 whole
- white wine1/8 cup
Who this plan is for
Anyone following a ketogenic diet who wants a full week mapped out without guesswork. Swap any meal after you load the plan, check off pantry items you already have, and export a printable PDF for the fridge. For a related option, see our low-carb meal plan.