Free keto meal planner
Plan meals, adjust portions and take a combined grocery list shopping. No account or email required; optional saves stay in your browser.
Set your planning preferences
Targets are your inputs, not diet recommendations. Meals use named USDA ingredient entries and uncooked ingredient weights unless the source description says otherwise. These ingredient filters do not establish allergy safety; check product labels and cross-contact.
Your 3-day plan
Daily totals are per person. Grocery quantities cover 1 person for all 3 days. Generated targets: at most 25g net carbs, at least 100g protein and about 1800 kcal per day.
Day 1
1800 kcal · 125.6g fat
breakfast: Spinach and cheddar eggs
- 182.9g Eggs per person
- 73.2g Spinach per person
- 36.6g Cheddar Cheese per person
- 6.1g Olive Oil per person
Cook the spinach in oil, add beaten eggs and cook until set. Finish with cheddar. Eggs are weighed without shells.
lunch: Chicken and avocado salad
- 219.5g Chicken Breast per person
- 97.5g Lettuce per person
- 97.5g Avocado per person
- 85.3g Cucumber per person
- 18.3g Olive Oil per person
Cook the weighed raw chicken to 165 F (74 C), then slice and serve over lettuce, avocado and cucumber with oil.
dinner: Salmon with asparagus
- 243.9g Salmon per person
- 219.5g Asparagus per person
- 18.3g Olive Oil per person
Roast salmon and asparagus with oil. Salmon should reach 145 F (63 C). Ingredient weights are before cooking.
Day 2
1800 kcal · 129g fat
breakfast: Greek yogurt, walnuts and berries
- 212.5g Greek Yogurt per person
- 31.3g Walnuts per person
- 50g Raspberries per person
- 12.5g Chia Seeds per person
Stir chia into plain yogurt and top with walnuts and raspberries. Check packaged yogurt for added sugar.
lunch: Salmon and spinach bowl
- 225g Salmon per person
- 100g Spinach per person
- 100g Cucumber per person
- 12.5g Olive Oil per person
Cook the weighed raw salmon to 145 F (63 C). Serve with spinach, cucumber and oil.
dinner: Beef and zucchini skillet
- 250g Ground Beef per person
- 225g Zucchini per person
- 12.5g Olive Oil per person
Brown beef to 160 F (71 C), add zucchini and cook until tender. Estimates include the raw beef fat; draining changes the result.
Day 3
1800 kcal · 123.8g fat
breakfast: Tofu, spinach and avocado scramble
- 296g Tofu per person
- 82.9g Spinach per person
- 82.9g Avocado per person
- 11.8g Olive Oil per person
Drain and crumble tofu, cook in oil with spinach until hot throughout, and serve with avocado.
lunch: Beef lettuce bowl
- 213.1g Ground Beef per person
- 106.5g Lettuce per person
- 71g Tomatoes per person
- 29.6g Cheddar Cheese per person
- 5.9g Olive Oil per person
Cook ground beef to 160 F (71 C). Serve over lettuce with tomato and cheddar. Estimates include the raw beef fat; draining changes the result.
dinner: Chicken with broccoli
- 236.8g Chicken Breast per person
- 201.3g Broccoli per person
- 23.7g Olive Oil per person
- 23.7g Parmesan Cheese per person
Roast chicken and broccoli with oil; chicken should reach 165 F (74 C). Finish with parmesan.
Grocery checklist
Quantities are ingredient weights, not package counts. Buy enough to cover trimming and pack sizes. Nutrition estimates include ingredients before cooking; draining meat or discarding oil changes the result. Use safe cooking and storage practices: cooking temperatures and storage chart.
How this planner works
The planner combines 24 ingredient-based meal templates and adjusts portions to approach the calorie and protein goals you enter while limiting net carbs. It shows when a selection misses a goal rather than claiming a precise fit. You can change individual meals and portions.
Where the nutrition comes from
Each meal adds the gram-weighted nutrients from our USDA food directory. These are recipe estimates, not measured laboratory nutrition or evidence of cooking trials. Ingredients use the raw or prepared state in the source entry, and preparation can change the final values.
Make the plan practical
Start with the meal-prep guide and grocery checklist guide. Our seven-day meal plan is a separate read-through example. The macro calculator can help estimate a starting point, but your needs may differ.
Saving and printing
Save explicitly to keep a plan on this device. Restoring requires the same browser. You can delete the save, print the plan, or download groceries as CSV. No meal choices are sent to a server by this tool.