1500 Calorie Basic Keto Meal Plan: Week 2
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Day 8
Breakfast
Lunch
Dinner
Snack
Total
Ham Wrap, 4oz ham lunch meat, 2 cheese slice, 1 large lettuce leaf, 1tsp mustard, 1/2 medium avocado, 1/4 tbsp mayonnaise
Keto Parmesan Garlic Chicken Thighs, 1 cup riced cauliflower, 1 tbs butter, 1/4 cup shredded cheese
Calories
Protein
Fat
Net Carbs
469
30
36.3
6.4
433
32
31
4
595
34
47
7
1497
95
115
17.4
Day 9
Breakfast
Lunch
Dinner
Snack
Total
3 large eggs, 2 pieces bacon, 0.5 medium avocado
Chicken Salad 4.5oz chicken breast, 2 tbs mayonnaise, 1/4 cup pecans, 1 cup mixed greens
1.5 serving of Pizza Boats, 2 tbsp of sour cream on top
Calories
Protein
Fat
Net Carbs
412
25
32
2
513
40
36
2
575
30
47
11
1500
95
115
15
Day 10
Breakfast
Lunch
Dinner
Snack
Total
3 keto frittata muffins, Fat coffee (1tbs coconut oil, 1tbs butter)
4oz Ham lunch meat, 1tsp Mustard, 2 cheese slice, 1 lettuce leaf, 1 slice bacon
1 serving Taco Meat, Keto Cheese Tortilla, chopped lettuce, 1 cup riced cauliflower, 2tbs sour cream
Calories
Protein
Fat
Net Carbs
689
29
60
7
325
33
21
2
483
33
35
7
1497
95
116
16
Day 11
Breakfast
Lunch
Dinner
Snack
Total
3 Eggs, 3 pieces bacon
Cobb Salad, 7 slices turkey, 1 cup Mixed Greens, 2tbs ranch dressing, 2 hard boiled eggs, 1/4 cup Mexican cheese
Spaghetti and zoodles with meat sauce, 1 medium zucchini, 1/2 cup marinara sauce, 4oz hamburger meat, 2/3 tbsp butter
Calories
Protein
Fat
Net Carbs
334
26
25
1
483
34
34
7
446
34
30
5
233
0
27
1
1496
94
116
14
Day 12
Breakfast
Lunch
Dinner
Snack
Total
4oz Ham lunch meat, 1tsp Mustard, 2 cheese slice, 1 lettuce leaf, 1 piece bacon, 1.5tbsp mayonnaise
4oz pork chop, Keto Green beans roasted red pepper and brown butter
Calories
Protein
Fat
Net Carbs
469
30
36.3
6.4
466
33
36
3
326
32
19
7
233
0
27
1
1494
95
118.3
17.4
Day 13
Breakfast
Lunch
Dinner
Snack
Total
3 Large Eggs, 2 Pieces Bacon, Fat Coffee (1tbs coconut oil, 1tbs butter)
Chicken Salad 3oz chicken breast, 1 tbs mayonnaise, 1/4 cup pecans, 1 cup mixed greens
Keto Parmesan Garlic Chicken Thighs, 1 cup riced cauliflower, 1/4 cup shredded cheese
Calories
Protein
Fat
Net Carbs
514
24
46
1
494
36
36
2
495
34
36
7
1503
94
118
10
Day 14
Breakfast
Lunch
Dinner
Snack
Total
3 large eggs, 3 pieces bacon, 0.5 medium avocado
Cobb Salad, 7 slices turkey, 1 cup Mixed Greens, 2tbs ranch dressing, 1 hard boiled eggs, 1/4 cup Mexican cheese
1 serving pizza boat, 2 non-breaded chicken wings, 1.75tbs sour cream
Calories
Protein
Fat
Net Carbs
452
28
35
2
412
28
29
7
637
39
49
9
1501
95
113
18
