1,500-Calorie Keto Meal Plan: 7 Days + Grocery List

In short: this 1,500-calorie keto meal plan gives you 7 days of breakfast, lunch and dinner, averaging 1485 kcal, 85 g protein, 15 g carbs and 118 g fat per day. Under 40 g total carbs a day (most days around 25–35 g) — no grains, sugar, potatoes, legumes or most fruit.

Calories: 1485
Protein: 85 g
Carbs: 15 g
Fat: 118 g

Who it's for: People following a ketogenic diet who want a full week already worked out, carb counts included.

Other calorie levels:1,800 kcal 2,000 kcal 2,500 kcal

Your 7-day menu

Monday

1485 kcal · P 88 g · C 14 g · F 119 g

BreakfastBacon, eggs & avocado468 kcal · 23 g protein
10 min · portion ×0.9
- 2 Eggs
- 54 g (1.9 oz) Back bacon
- 0.5 Avocado
- 9 g (0.3 oz) Butter
Fry bacon, cook eggs in butter, serve with sliced avocado.
LunchTuna-stuffed avocado450 kcal · 27 g protein
5 min · portion ×0.9
- 90 g (3.2 oz) Canned tuna in oil (drained)
- 1 Avocado
- 14 g (0.5 oz) Mayonnaise
- 27 g (1.0 oz) Celery
Mix tuna, mayo and celery; pile into halved avocado.
DinnerCreamy chicken thighs with spinach567 kcal · 38 g protein
25 min · portion ×0.9
- 153 g (5.4 oz) Chicken thigh (boneless)
- 54 ml (1.8 fl oz) Double / heavy cream
- 72 g (2.5 oz) Baby spinach
- 14 g (0.5 oz) Parmesan
Brown thighs, add cream and parmesan, simmer, wilt in spinach.

Tuesday

1476 kcal · P 84 g · C 14 g · F 117 g

BreakfastSpinach & cheddar omelette432 kcal · 27 g protein
10 min · portion ×0.9
- 2.5 Eggs
- 45 g (1.6 oz) Baby spinach
- 36 g (1.3 oz) Cheddar
- 9 g (0.3 oz) Butter
Cook beaten eggs in butter, fill with spinach and cheese, fold.
LunchHalloumi & cucumber salad486 kcal · 23 g protein
10 min · portion ×0.9
- 108 g (3.8 oz) Halloumi
- 135 g (4.8 oz) Cucumber
- 27 g (1.0 oz) Olives
- 14 ml (0.5 fl oz) Olive oil
Grill halloumi slices, toss with cucumber, olives and oil.
DinnerPan-seared salmon & garlic butter asparagus558 kcal · 34 g protein
20 min · portion ×0.9
- 144 g (5.1 oz) Salmon fillet
- 135 g (4.8 oz) Asparagus
- 18 g (0.6 oz) Butter
- 2 Garlic
Sear salmon skin-side down 5 min, flip; sauté asparagus in garlic butter.

Wednesday

1494 kcal · P 83 g · C 18 g · F 117 g

BreakfastChia & coconut pudding405 kcal · 9 g protein
5 min · portion ×0.9
- 32 g (1.1 oz) Chia seeds
- 135 ml (4.6 fl oz) Coconut milk (full fat)
- 36 g (1.3 oz) Raspberries
Stir chia into coconut milk, chill overnight, top with raspberries.
LunchChicken Caesar lettuce bowl504 kcal · 38 g protein
15 min · portion ×0.9
- 135 g (4.8 oz) Chicken thigh (boneless)
- 108 g (3.8 oz) Romaine lettuce
- 18 g (0.6 oz) Parmesan
- 27 ml (0.9 fl oz) Caesar dressing (no sugar)
Pan-fry chicken, slice over lettuce with parmesan and dressing.
DinnerBeef burger patties with cauliflower mash585 kcal · 36 g protein
25 min · portion ×0.9
- 144 g (5.1 oz) Beef mince (15–20% fat)
- 225 g (7.9 oz) Cauliflower
- 27 g (1.0 oz) Cream cheese
- 18 g (0.6 oz) Cheddar
Grill patties; boil and mash cauliflower with cream cheese.

Thursday

1485 kcal · P 88 g · C 14 g · F 119 g

BreakfastBacon, eggs & avocado468 kcal · 23 g protein
10 min · portion ×0.9
- 2 Eggs
- 54 g (1.9 oz) Back bacon
- 0.5 Avocado
- 9 g (0.3 oz) Butter
Fry bacon, cook eggs in butter, serve with sliced avocado.
LunchTuna-stuffed avocado450 kcal · 27 g protein
5 min · portion ×0.9
- 90 g (3.2 oz) Canned tuna in oil (drained)
- 1 Avocado
- 14 g (0.5 oz) Mayonnaise
- 27 g (1.0 oz) Celery
Mix tuna, mayo and celery; pile into halved avocado.
DinnerCreamy chicken thighs with spinach567 kcal · 38 g protein
25 min · portion ×0.9
- 153 g (5.4 oz) Chicken thigh (boneless)
- 54 ml (1.8 fl oz) Double / heavy cream
- 72 g (2.5 oz) Baby spinach
- 14 g (0.5 oz) Parmesan
Brown thighs, add cream and parmesan, simmer, wilt in spinach.

Friday

1476 kcal · P 84 g · C 14 g · F 117 g

BreakfastSpinach & cheddar omelette432 kcal · 27 g protein
10 min · portion ×0.9
- 2.5 Eggs
- 45 g (1.6 oz) Baby spinach
- 36 g (1.3 oz) Cheddar
- 9 g (0.3 oz) Butter
Cook beaten eggs in butter, fill with spinach and cheese, fold.
LunchHalloumi & cucumber salad486 kcal · 23 g protein
10 min · portion ×0.9
- 108 g (3.8 oz) Halloumi
- 135 g (4.8 oz) Cucumber
- 27 g (1.0 oz) Olives
- 14 ml (0.5 fl oz) Olive oil
Grill halloumi slices, toss with cucumber, olives and oil.
DinnerPan-seared salmon & garlic butter asparagus558 kcal · 34 g protein
20 min · portion ×0.9
- 144 g (5.1 oz) Salmon fillet
- 135 g (4.8 oz) Asparagus
- 18 g (0.6 oz) Butter
- 2 Garlic
Sear salmon skin-side down 5 min, flip; sauté asparagus in garlic butter.

Saturday

1494 kcal · P 83 g · C 18 g · F 117 g

BreakfastChia & coconut pudding405 kcal · 9 g protein
5 min · portion ×0.9
- 32 g (1.1 oz) Chia seeds
- 135 ml (4.6 fl oz) Coconut milk (full fat)
- 36 g (1.3 oz) Raspberries
Stir chia into coconut milk, chill overnight, top with raspberries.
LunchChicken Caesar lettuce bowl504 kcal · 38 g protein
15 min · portion ×0.9
- 135 g (4.8 oz) Chicken thigh (boneless)
- 108 g (3.8 oz) Romaine lettuce
- 18 g (0.6 oz) Parmesan
- 27 ml (0.9 fl oz) Caesar dressing (no sugar)
Pan-fry chicken, slice over lettuce with parmesan and dressing.
DinnerBeef burger patties with cauliflower mash585 kcal · 36 g protein
25 min · portion ×0.9
- 144 g (5.1 oz) Beef mince (15–20% fat)
- 225 g (7.9 oz) Cauliflower
- 27 g (1.0 oz) Cream cheese
- 18 g (0.6 oz) Cheddar
Grill patties; boil and mash cauliflower with cream cheese.

Sunday

1485 kcal · P 88 g · C 14 g · F 119 g

BreakfastBacon, eggs & avocado468 kcal · 23 g protein
10 min · portion ×0.9
- 2 Eggs
- 54 g (1.9 oz) Back bacon
- 0.5 Avocado
- 9 g (0.3 oz) Butter
Fry bacon, cook eggs in butter, serve with sliced avocado.
LunchTuna-stuffed avocado450 kcal · 27 g protein
5 min · portion ×0.9
- 90 g (3.2 oz) Canned tuna in oil (drained)
- 1 Avocado
- 14 g (0.5 oz) Mayonnaise
- 27 g (1.0 oz) Celery
Mix tuna, mayo and celery; pile into halved avocado.
DinnerCreamy chicken thighs with spinach567 kcal · 38 g protein
25 min · portion ×0.9
- 153 g (5.4 oz) Chicken thigh (boneless)
- 54 ml (1.8 fl oz) Double / heavy cream
- 72 g (2.5 oz) Baby spinach
- 14 g (0.5 oz) Parmesan
Brown thighs, add cream and parmesan, simmer, wilt in spinach.

Grocery list for the week

Everything above, combined and rounded, for one person. Pantry basics like salt, pepper and spices aren't listed.

Asparagus270 g (9.5 oz)
Avocado5
Baby spinach310 g (10.9 oz)
Back bacon160 g (5.6 oz)
Beef mince (15–20% fat)290 g (10.2 oz)
Butter80 g (2.8 oz)
Caesar dressing (no sugar)50 ml (1.7 fl oz)
Canned tuna in oil (drained)270 g (9.5 oz)
Cauliflower450 g (15.9 oz)
Celery80 g (2.8 oz)
Cheddar110 g (3.9 oz)
Chia seeds60 g (2.1 oz)
Chicken thigh (boneless)730 g (1.6 lb)
Coconut milk (full fat)270 ml (1.1 cups)
Cream cheese50 g (1.8 oz)
Cucumber270 g (9.5 oz)
Double / heavy cream160 ml (5.4 fl oz)
Eggs11
Garlic4
Halloumi220 g (7.8 oz)
Mayonnaise40 g (1.4 oz)
Olive oil30 ml (1.0 fl oz)
Olives50 g (1.8 oz)
Parmesan80 g (2.8 oz)
Raspberries70 g (2.5 oz)
Romaine lettuce220 g (7.8 oz)
Salmon fillet290 g (10.2 oz)

Tips for a keto week

Salt your food and drink plenty of water — early keto fatigue is often just low sodium.
Cauliflower rice and courgette noodles replace grains in almost any recipe.
Check labels on sauces and sausages: hidden sugar adds carbs fast.

Common questions

Is 1,500 calories right for me?

Energy needs depend on age, size, sex and activity. As a rough guide, the NHS cites about 2,000 kcal a day for women and 2,500 for men. If you're unsure — especially below 1,800 kcal — check with a doctor or registered dietitian first.

Can I swap meals between days?

Yes. Every breakfast, lunch and dinner in this plan is portioned to the same daily total, so swapping like-for-like keeps you on target.

How are the numbers worked out?

Calories and macros are estimates from standard food composition values for each ingredient amount shown. Brands vary, so treat them as a close guide rather than lab results.