2,000-Calorie Keto Meal Plan: 7 Days + Grocery List
In short: this 2,000-calorie keto meal plan gives you 7 days of breakfast, lunch and dinner plus 1 snack a day, averaging 1997 kcal, 110 g protein, 21 g carbs and 160 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
- 1997
- Protein
- 110 g
- Carbs
- 21 g
- Fat
- 160 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
1983 kcal · P 113 g · C 17 g · F 160 g
BreakfastBacon, eggs & avocado546 kcal · 27 g protein10 min · portion ×1.05
- 2 Eggs
- 63 g (2.2 oz) Back bacon
- 0.5 Avocado
- 11 g (0.4 oz) Butter
Fry bacon, cook eggs in butter, serve with sliced avocado.
LunchTuna-stuffed avocado525 kcal · 32 g protein5 min · portion ×1.05
- 105 g (3.7 oz) Canned tuna in oil (drained)
- 1 Avocado
- 16 g (0.6 oz) Mayonnaise
- 32 g (1.1 oz) Celery
Mix tuna, mayo and celery; pile into halved avocado.
DinnerCreamy chicken thighs with spinach662 kcal · 44 g protein25 min · portion ×1.05
- 179 g (6.3 oz) Chicken thigh (boneless)
- 63 ml (2.1 fl oz) Double / heavy cream
- 84 g (3.0 oz) Baby spinach
- 16 g (0.6 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
2004 kcal · P 110 g · C 22 g · F 160 g
BreakfastSpinach & cheddar omelette528 kcal · 33 g protein10 min · portion ×1.1
- 3.5 Eggs
- 55 g (1.9 oz) Baby spinach
- 44 g (1.6 oz) Cheddar
- 11 g (0.4 oz) Butter
Cook beaten eggs in butter, fill with spinach and cheese, fold.
LunchHalloumi & cucumber salad594 kcal · 29 g protein10 min · portion ×1.1
- 132 g (4.7 oz) Halloumi
- 165 g (5.8 oz) Cucumber
- 33 g (1.2 oz) Olives
- 17 ml (0.6 fl oz) Olive oil
Grill halloumi slices, toss with cucumber, olives and oil.
DinnerPan-seared salmon & garlic butter asparagus682 kcal · 42 g protein20 min · portion ×1.1
- 176 g (6.2 oz) Salmon fillet
- 165 g (5.8 oz) Asparagus
- 22 g (0.8 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
1994 kcal · P 107 g · C 22 g · F 159 g
BreakfastChia & coconut pudding473 kcal · 11 g protein5 min · portion ×1.05
- 37 g (1.3 oz) Chia seeds
- 158 ml (5.3 fl oz) Coconut milk (full fat)
- 42 g (1.5 oz) Raspberries
Stir chia into coconut milk, chill overnight, top with raspberries.
LunchChicken Caesar lettuce bowl588 kcal · 44 g protein15 min · portion ×1.05
- 158 g (5.6 oz) Chicken thigh (boneless)
- 126 g (4.4 oz) Romaine lettuce
- 21 g (0.7 oz) Parmesan
- 32 ml (1.1 fl oz) Caesar dressing (no sugar)
Pan-fry chicken, slice over lettuce with parmesan and dressing.
DinnerBeef burger patties with cauliflower mash683 kcal · 42 g protein25 min · portion ×1.05
- 168 g (5.9 oz) Beef mince (15–20% fat)
- 263 g (9.3 oz) Cauliflower
- 32 g (1.1 oz) Cream cheese
- 21 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
2015 kcal · P 114 g · C 21 g · F 162 g
- BreakfastBacon, eggs & avocado572 kcal · 29 g protein
10 min · portion ×1.1
- 2 Eggs
- 66 g (2.3 oz) Back bacon
- 0.5 Avocado
- 11 g (0.4 oz) Butter
Fry bacon, cook eggs in butter, serve with sliced avocado.
- LunchTuna-stuffed avocado550 kcal · 33 g protein
5 min · portion ×1.1
- 110 g (3.9 oz) Canned tuna in oil (drained)
- 1 Avocado
- 17 g (0.6 oz) Mayonnaise
- 33 g (1.2 oz) Celery
Mix tuna, mayo and celery; pile into halved avocado.
- DinnerCreamy chicken thighs with spinach693 kcal · 46 g protein
25 min · portion ×1.1
- 187 g (6.6 oz) Chicken thigh (boneless)
- 66 ml (2.2 fl oz) Double / heavy cream
- 88 g (3.1 oz) Baby spinach
- 17 g (0.6 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
1972 kcal · P 109 g · C 18 g · F 158 g
- BreakfastSpinach & cheddar omelette504 kcal · 32 g protein
10 min · portion ×1.05
- 3 Eggs
- 53 g (1.9 oz) Baby spinach
- 42 g (1.5 oz) Cheddar
- 11 g (0.4 oz) Butter
Cook beaten eggs in butter, fill with spinach and cheese, fold.
- LunchHalloumi & cucumber salad567 kcal · 27 g protein
10 min · portion ×1.05
- 126 g (4.4 oz) Halloumi
- 158 g (5.6 oz) Cucumber
- 32 g (1.1 oz) Olives
- 16 ml (0.5 fl oz) Olive oil
Grill halloumi slices, toss with cucumber, olives and oil.
- DinnerPan-seared salmon & garlic butter asparagus651 kcal · 40 g protein
20 min · portion ×1.05
- 168 g (5.9 oz) Salmon fillet
- 158 g (5.6 oz) Asparagus
- 21 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
2026 kcal · P 107 g · C 27 g · F 160 g
- BreakfastChia & coconut pudding495 kcal · 11 g protein
5 min · portion ×1.1
- 39 g (1.4 oz) Chia seeds
- 165 ml (5.6 fl oz) Coconut milk (full fat)
- 44 g (1.6 oz) Raspberries
Stir chia into coconut milk, chill overnight, top with raspberries.
- LunchChicken Caesar lettuce bowl616 kcal · 46 g protein
15 min · portion ×1.1
- 165 g (5.8 oz) Chicken thigh (boneless)
- 132 g (4.7 oz) Romaine lettuce
- 22 g (0.8 oz) Parmesan
- 33 ml (1.1 fl oz) Caesar dressing (no sugar)
Pan-fry chicken, slice over lettuce with parmesan and dressing.
- DinnerBeef burger patties with cauliflower mash715 kcal · 44 g protein
25 min · portion ×1.1
- 176 g (6.2 oz) Beef mince (15–20% fat)
- 275 g (9.7 oz) Cauliflower
- 33 g (1.2 oz) Cream cheese
- 22 g (0.8 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
1983 kcal · P 113 g · C 17 g · F 160 g
- BreakfastBacon, eggs & avocado546 kcal · 27 g protein
10 min · portion ×1.05
- 2 Eggs
- 63 g (2.2 oz) Back bacon
- 0.5 Avocado
- 11 g (0.4 oz) Butter
Fry bacon, cook eggs in butter, serve with sliced avocado.
- LunchTuna-stuffed avocado525 kcal · 32 g protein
5 min · portion ×1.05
- 105 g (3.7 oz) Canned tuna in oil (drained)
- 1 Avocado
- 16 g (0.6 oz) Mayonnaise
- 32 g (1.1 oz) Celery
Mix tuna, mayo and celery; pile into halved avocado.
- DinnerCreamy chicken thighs with spinach662 kcal · 44 g protein
25 min · portion ×1.05
- 179 g (6.3 oz) Chicken thigh (boneless)
- 63 ml (2.1 fl oz) Double / heavy cream
- 84 g (3.0 oz) Baby spinach
- 16 g (0.6 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)
- Asparagus320 g (11.3 oz)
- Avocado5
- Baby spinach360 g (12.7 oz)
- Back bacon190 g (6.7 oz)
- Beef mince (15–20% fat)340 g (12.0 oz)
- Butter100 g (3.5 oz)
- Caesar dressing (no sugar)60 ml (2.0 fl oz)
- Canned tuna in oil (drained)320 g (11.3 oz)
- Cauliflower540 g (1.2 lb)
- Celery400 g (14.1 oz)
- Cheddar250 g (8.8 oz)
- Chia seeds80 g (2.8 oz)
- Chicken thigh (boneless)870 g (1.9 lb)
- Coconut milk (full fat)320 ml (1.4 cups)
- Cream cheese60 g (2.1 oz)
- Cucumber320 g (11.3 oz)
- Double / heavy cream190 ml (6.4 fl oz)
- Eggs13
- Garlic5
- Halloumi260 g (9.2 oz)
- Mayonnaise50 g (1.8 oz)
- Olive oil30 ml (1.0 fl oz)
- Olives60 g (2.1 oz)
- Parmesan90 g (3.2 oz)
- Raspberries90 g (3.2 oz)
- Romaine lettuce260 g (9.2 oz)
- Salmon fillet340 g (12.0 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 2,000 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.