1,800-Calorie Keto Meal Plan: 7 Days + Grocery List
In short: this 1,800-calorie keto meal plan gives you 7 days of breakfast, lunch and dinner plus 1 snack a day, averaging 1808 kcal, 100 g protein, 20 g carbs and 146 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
- 1808
- Protein
- 100 g
- Carbs
- 20 g
- Fat
- 146 g
Who it's for: People following a ketogenic diet who want a full week already worked out, carb counts included.
Your 7-day menu
Monday
1818 kcal · P 104 g · C 17 g · F 148 g
BreakfastBacon, eggs & avocado494 kcal · 25 g protein10 min · portion ×0.95
- 2 Eggs
- 57 g (2.0 oz) Back bacon
- 0.5 Avocado
- 10 g (0.4 oz) Butter
Fry bacon, cook eggs in butter, serve with sliced avocado.
LunchTuna-stuffed avocado475 kcal · 29 g protein5 min · portion ×0.95
- 95 g (3.4 oz) Canned tuna in oil (drained)
- 1 Avocado
- 14 g (0.5 oz) Mayonnaise
- 29 g (1.0 oz) Celery
Mix tuna, mayo and celery; pile into halved avocado.
DinnerCreamy chicken thighs with spinach599 kcal · 40 g protein25 min · portion ×0.95
- 162 g (5.7 oz) Chicken thigh (boneless)
- 57 ml (1.9 fl oz) Double / heavy cream
- 76 g (2.7 oz) Baby spinach
- 14 g (0.5 oz) Parmesan
Brown thighs, add cream and parmesan, simmer, wilt in spinach.
SnackCheese & walnuts250 kcal · 10 g protein1 min
- 30 g (1.1 oz) Cheddar
- 20 g (0.7 oz) Walnuts
Plate and eat.
Tuesday
1840 kcal · P 100 g · C 20 g · F 147 g
BreakfastSpinach & cheddar omelette480 kcal · 30 g protein10 min
- 3 Eggs
- 50 g (1.8 oz) Baby spinach
- 40 g (1.4 oz) Cheddar
- 10 g (0.4 oz) Butter
Cook beaten eggs in butter, fill with spinach and cheese, fold.
LunchHalloumi & cucumber salad540 kcal · 26 g protein10 min
- 120 g (4.2 oz) Halloumi
- 150 g (5.3 oz) Cucumber
- 30 g (1.1 oz) Olives
- 15 ml (0.5 fl oz) Olive oil
Grill halloumi slices, toss with cucumber, olives and oil.
DinnerPan-seared salmon & garlic butter asparagus620 kcal · 38 g protein20 min
- 160 g (5.6 oz) Salmon fillet
- 150 g (5.3 oz) Asparagus
- 20 g (0.7 oz) Butter
- 2 Garlic
Sear salmon skin-side down 5 min, flip; sauté asparagus in garlic butter.
SnackCelery with almond butter200 kcal · 6 g protein2 min
- 100 g (3.5 oz) Celery
- 30 g (1.1 oz) Almond butter (no sugar)
Fill celery sticks with almond butter.
Wednesday
1828 kcal · P 98 g · C 22 g · F 146 g
BreakfastChia & coconut pudding428 kcal · 10 g protein5 min · portion ×0.95
- 33 g (1.2 oz) Chia seeds
- 143 ml (4.8 fl oz) Coconut milk (full fat)
- 38 g (1.3 oz) Raspberries
Stir chia into coconut milk, chill overnight, top with raspberries.
LunchChicken Caesar lettuce bowl532 kcal · 40 g protein15 min · portion ×0.95
- 143 g (5.0 oz) Chicken thigh (boneless)
- 114 g (4.0 oz) Romaine lettuce
- 19 g (0.7 oz) Parmesan
- 29 ml (1.0 fl oz) Caesar dressing (no sugar)
Pan-fry chicken, slice over lettuce with parmesan and dressing.
DinnerBeef burger patties with cauliflower mash618 kcal · 38 g protein25 min · portion ×0.95
- 152 g (5.4 oz) Beef mince (15–20% fat)
- 238 g (8.4 oz) Cauliflower
- 29 g (1.0 oz) Cream cheese
- 19 g (0.7 oz) Cheddar
Grill patties; boil and mash cauliflower with cream cheese.
- SnackCheese & walnuts250 kcal · 10 g protein
1 min
- 30 g (1.1 oz) Cheddar
- 20 g (0.7 oz) Walnuts
Plate and eat.
Thursday
1768 kcal · P 100 g · C 19 g · F 143 g
- BreakfastBacon, eggs & avocado494 kcal · 25 g protein
10 min · portion ×0.95
- 2 Eggs
- 57 g (2.0 oz) Back bacon
- 0.5 Avocado
- 10 g (0.4 oz) Butter
Fry bacon, cook eggs in butter, serve with sliced avocado.
- LunchTuna-stuffed avocado475 kcal · 29 g protein
5 min · portion ×0.95
- 95 g (3.4 oz) Canned tuna in oil (drained)
- 1 Avocado
- 14 g (0.5 oz) Mayonnaise
- 29 g (1.0 oz) Celery
Mix tuna, mayo and celery; pile into halved avocado.
- DinnerCreamy chicken thighs with spinach599 kcal · 40 g protein
25 min · portion ×0.95
- 162 g (5.7 oz) Chicken thigh (boneless)
- 57 ml (1.9 fl oz) Double / heavy cream
- 76 g (2.7 oz) Baby spinach
- 14 g (0.5 oz) Parmesan
Brown thighs, add cream and parmesan, simmer, wilt in spinach.
- SnackCelery with almond butter200 kcal · 6 g protein
2 min
- 100 g (3.5 oz) Celery
- 30 g (1.1 oz) Almond butter (no sugar)
Fill celery sticks with almond butter.
Friday
1808 kcal · P 100 g · C 18 g · F 146 g
- BreakfastSpinach & cheddar omelette456 kcal · 29 g protein
10 min · portion ×0.95
- 3 Eggs
- 48 g (1.7 oz) Baby spinach
- 38 g (1.3 oz) Cheddar
- 10 g (0.4 oz) Butter
Cook beaten eggs in butter, fill with spinach and cheese, fold.
- LunchHalloumi & cucumber salad513 kcal · 25 g protein
10 min · portion ×0.95
- 114 g (4.0 oz) Halloumi
- 143 g (5.0 oz) Cucumber
- 29 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 asparagus589 kcal · 36 g protein
20 min · portion ×0.95
- 152 g (5.4 oz) Salmon fillet
- 143 g (5.0 oz) Asparagus
- 19 g (0.7 oz) Butter
- 2 Garlic
Sear salmon skin-side down 5 min, flip; sauté asparagus in garlic butter.
- SnackCheese & walnuts250 kcal · 10 g protein
1 min
- 30 g (1.1 oz) Cheddar
- 20 g (0.7 oz) Walnuts
Plate and eat.
Saturday
1778 kcal · P 94 g · C 24 g · F 141 g
- BreakfastChia & coconut pudding428 kcal · 10 g protein
5 min · portion ×0.95
- 33 g (1.2 oz) Chia seeds
- 143 ml (4.8 fl oz) Coconut milk (full fat)
- 38 g (1.3 oz) Raspberries
Stir chia into coconut milk, chill overnight, top with raspberries.
- LunchChicken Caesar lettuce bowl532 kcal · 40 g protein
15 min · portion ×0.95
- 143 g (5.0 oz) Chicken thigh (boneless)
- 114 g (4.0 oz) Romaine lettuce
- 19 g (0.7 oz) Parmesan
- 29 ml (1.0 fl oz) Caesar dressing (no sugar)
Pan-fry chicken, slice over lettuce with parmesan and dressing.
- DinnerBeef burger patties with cauliflower mash618 kcal · 38 g protein
25 min · portion ×0.95
- 152 g (5.4 oz) Beef mince (15–20% fat)
- 238 g (8.4 oz) Cauliflower
- 29 g (1.0 oz) Cream cheese
- 19 g (0.7 oz) Cheddar
Grill patties; boil and mash cauliflower with cream cheese.
- SnackCelery with almond butter200 kcal · 6 g protein
2 min
- 100 g (3.5 oz) Celery
- 30 g (1.1 oz) Almond butter (no sugar)
Fill celery sticks with almond butter.
Sunday
1818 kcal · P 104 g · C 17 g · F 148 g
- BreakfastBacon, eggs & avocado494 kcal · 25 g protein
10 min · portion ×0.95
- 2 Eggs
- 57 g (2.0 oz) Back bacon
- 0.5 Avocado
- 10 g (0.4 oz) Butter
Fry bacon, cook eggs in butter, serve with sliced avocado.
- LunchTuna-stuffed avocado475 kcal · 29 g protein
5 min · portion ×0.95
- 95 g (3.4 oz) Canned tuna in oil (drained)
- 1 Avocado
- 14 g (0.5 oz) Mayonnaise
- 29 g (1.0 oz) Celery
Mix tuna, mayo and celery; pile into halved avocado.
- DinnerCreamy chicken thighs with spinach599 kcal · 40 g protein
25 min · portion ×0.95
- 162 g (5.7 oz) Chicken thigh (boneless)
- 57 ml (1.9 fl oz) Double / heavy cream
- 76 g (2.7 oz) Baby spinach
- 14 g (0.5 oz) Parmesan
Brown thighs, add cream and parmesan, simmer, wilt in spinach.
- SnackCheese & walnuts250 kcal · 10 g protein
1 min
- 30 g (1.1 oz) Cheddar
- 20 g (0.7 oz) Walnuts
Plate and eat.
Grocery list for the week
Everything above, combined and rounded, for one person. Pantry basics like salt, pepper and spices aren't listed.
- Almond butter (no sugar)90 g (3.2 oz)
- Asparagus290 g (10.2 oz)
- Avocado5
- Baby spinach330 g (11.6 oz)
- Back bacon170 g (6.0 oz)
- Beef mince (15–20% fat)300 g (10.6 oz)
- Butter90 g (3.2 oz)
- Caesar dressing (no sugar)60 ml (2.0 fl oz)
- Canned tuna in oil (drained)290 g (10.2 oz)
- Cauliflower480 g (1.1 lb)
- Celery390 g (13.8 oz)
- Cheddar240 g (8.5 oz)
- Chia seeds70 g (2.5 oz)
- Chicken thigh (boneless)770 g (1.7 lb)
- Coconut milk (full fat)290 ml (1.2 cups)
- Cream cheese60 g (2.1 oz)
- Cucumber290 g (10.2 oz)
- Double / heavy cream170 ml (5.7 fl oz)
- Eggs12
- Garlic4
- Halloumi230 g (8.1 oz)
- Mayonnaise40 g (1.4 oz)
- Olive oil30 ml (1.0 fl oz)
- Olives60 g (2.1 oz)
- Parmesan80 g (2.8 oz)
- Raspberries80 g (2.8 oz)
- Romaine lettuce230 g (8.1 oz)
- Salmon fillet310 g (10.9 oz)
- Walnuts80 g (2.8 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 1,800 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.