2,500-Calorie Keto Meal Plan: 7 Days + Grocery List
In short: this 2,500-calorie keto meal plan gives you 7 days of breakfast, lunch and dinner plus 2 snacks a day, averaging 2513 kcal, 136 g protein, 27 g carbs and 203 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
- 2513
- Protein
- 136 g
- Carbs
- 27 g
- Fat
- 203 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
2513 kcal · P 140 g · C 25 g · F 204 g
BreakfastBacon, eggs & avocado650 kcal · 33 g protein10 min · portion ×1.25
- 2.5 Eggs
- 75 g (2.6 oz) Back bacon
- 0.5 Avocado
- 13 g (0.5 oz) Butter
Fry bacon, cook eggs in butter, serve with sliced avocado.
LunchTuna-stuffed avocado625 kcal · 38 g protein5 min · portion ×1.25
- 125 g (4.4 oz) Canned tuna in oil (drained)
- 1.5 Avocado
- 19 g (0.7 oz) Mayonnaise
- 38 g (1.3 oz) Celery
Mix tuna, mayo and celery; pile into halved avocado.
DinnerCreamy chicken thighs with spinach788 kcal · 53 g protein25 min · portion ×1.25
- 213 g (7.5 oz) Chicken thigh (boneless)
- 75 ml (2.5 fl oz) Double / heavy cream
- 100 g (3.5 oz) Baby spinach
- 19 g (0.7 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.
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.
Tuesday
2500 kcal · P 135 g · C 27 g · F 202 g
BreakfastSpinach & cheddar omelette600 kcal · 38 g protein10 min · portion ×1.25
- 4 Eggs
- 63 g (2.2 oz) Baby spinach
- 50 g (1.8 oz) Cheddar
- 13 g (0.5 oz) Butter
Cook beaten eggs in butter, fill with spinach and cheese, fold.
LunchHalloumi & cucumber salad675 kcal · 33 g protein10 min · portion ×1.25
- 150 g (5.3 oz) Halloumi
- 188 g (6.6 oz) Cucumber
- 38 g (1.3 oz) Olives
- 19 ml (0.6 fl oz) Olive oil
Grill halloumi slices, toss with cucumber, olives and oil.
DinnerPan-seared salmon & garlic butter asparagus775 kcal · 48 g protein20 min · portion ×1.25
- 200 g (7.1 oz) Salmon fillet
- 188 g (6.6 oz) Asparagus
- 25 g (0.9 oz) Butter
- 2.5 Garlic
Sear salmon skin-side down 5 min, flip; sauté asparagus in garlic butter.
- 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.
- SnackCheese & walnuts250 kcal · 10 g protein
1 min
- 30 g (1.1 oz) Cheddar
- 20 g (0.7 oz) Walnuts
Plate and eat.
Wednesday
2526 kcal · P 132 g · C 31 g · F 202 g
BreakfastChia & coconut pudding563 kcal · 13 g protein5 min · portion ×1.25
- 44 g (1.6 oz) Chia seeds
- 188 ml (6.4 fl oz) Coconut milk (full fat)
- 50 g (1.8 oz) Raspberries
Stir chia into coconut milk, chill overnight, top with raspberries.
LunchChicken Caesar lettuce bowl700 kcal · 53 g protein15 min · portion ×1.25
- 188 g (6.6 oz) Chicken thigh (boneless)
- 150 g (5.3 oz) Romaine lettuce
- 25 g (0.9 oz) Parmesan
- 38 ml (1.3 fl oz) Caesar dressing (no sugar)
Pan-fry chicken, slice over lettuce with parmesan and dressing.
DinnerBeef burger patties with cauliflower mash813 kcal · 50 g protein25 min · portion ×1.25
- 200 g (7.1 oz) Beef mince (15–20% fat)
- 313 g (11.0 oz) Cauliflower
- 38 g (1.3 oz) Cream cheese
- 25 g (0.9 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.
- 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.
Thursday
2513 kcal · P 140 g · C 25 g · F 204 g
- BreakfastBacon, eggs & avocado650 kcal · 33 g protein
10 min · portion ×1.25
- 2.5 Eggs
- 75 g (2.6 oz) Back bacon
- 0.5 Avocado
- 13 g (0.5 oz) Butter
Fry bacon, cook eggs in butter, serve with sliced avocado.
- LunchTuna-stuffed avocado625 kcal · 38 g protein
5 min · portion ×1.25
- 125 g (4.4 oz) Canned tuna in oil (drained)
- 1.5 Avocado
- 19 g (0.7 oz) Mayonnaise
- 38 g (1.3 oz) Celery
Mix tuna, mayo and celery; pile into halved avocado.
- DinnerCreamy chicken thighs with spinach788 kcal · 53 g protein
25 min · portion ×1.25
- 213 g (7.5 oz) Chicken thigh (boneless)
- 75 ml (2.5 fl oz) Double / heavy cream
- 100 g (3.5 oz) Baby spinach
- 19 g (0.7 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.
- SnackCheese & walnuts250 kcal · 10 g protein
1 min
- 30 g (1.1 oz) Cheddar
- 20 g (0.7 oz) Walnuts
Plate and eat.
Friday
2500 kcal · P 135 g · C 27 g · F 202 g
- BreakfastSpinach & cheddar omelette600 kcal · 38 g protein
10 min · portion ×1.25
- 4 Eggs
- 63 g (2.2 oz) Baby spinach
- 50 g (1.8 oz) Cheddar
- 13 g (0.5 oz) Butter
Cook beaten eggs in butter, fill with spinach and cheese, fold.
- LunchHalloumi & cucumber salad675 kcal · 33 g protein
10 min · portion ×1.25
- 150 g (5.3 oz) Halloumi
- 188 g (6.6 oz) Cucumber
- 38 g (1.3 oz) Olives
- 19 ml (0.6 fl oz) Olive oil
Grill halloumi slices, toss with cucumber, olives and oil.
- DinnerPan-seared salmon & garlic butter asparagus775 kcal · 48 g protein
20 min · portion ×1.25
- 200 g (7.1 oz) Salmon fillet
- 188 g (6.6 oz) Asparagus
- 25 g (0.9 oz) Butter
- 2.5 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.
- 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.
Saturday
2526 kcal · P 132 g · C 31 g · F 202 g
- BreakfastChia & coconut pudding563 kcal · 13 g protein
5 min · portion ×1.25
- 44 g (1.6 oz) Chia seeds
- 188 ml (6.4 fl oz) Coconut milk (full fat)
- 50 g (1.8 oz) Raspberries
Stir chia into coconut milk, chill overnight, top with raspberries.
- LunchChicken Caesar lettuce bowl700 kcal · 53 g protein
15 min · portion ×1.25
- 188 g (6.6 oz) Chicken thigh (boneless)
- 150 g (5.3 oz) Romaine lettuce
- 25 g (0.9 oz) Parmesan
- 38 ml (1.3 fl oz) Caesar dressing (no sugar)
Pan-fry chicken, slice over lettuce with parmesan and dressing.
- DinnerBeef burger patties with cauliflower mash813 kcal · 50 g protein
25 min · portion ×1.25
- 200 g (7.1 oz) Beef mince (15–20% fat)
- 313 g (11.0 oz) Cauliflower
- 38 g (1.3 oz) Cream cheese
- 25 g (0.9 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.
- SnackCheese & walnuts250 kcal · 10 g protein
1 min
- 30 g (1.1 oz) Cheddar
- 20 g (0.7 oz) Walnuts
Plate and eat.
Sunday
2513 kcal · P 140 g · C 25 g · F 204 g
- BreakfastBacon, eggs & avocado650 kcal · 33 g protein
10 min · portion ×1.25
- 2.5 Eggs
- 75 g (2.6 oz) Back bacon
- 0.5 Avocado
- 13 g (0.5 oz) Butter
Fry bacon, cook eggs in butter, serve with sliced avocado.
- LunchTuna-stuffed avocado625 kcal · 38 g protein
5 min · portion ×1.25
- 125 g (4.4 oz) Canned tuna in oil (drained)
- 1.5 Avocado
- 19 g (0.7 oz) Mayonnaise
- 38 g (1.3 oz) Celery
Mix tuna, mayo and celery; pile into halved avocado.
- DinnerCreamy chicken thighs with spinach788 kcal · 53 g protein
25 min · portion ×1.25
- 213 g (7.5 oz) Chicken thigh (boneless)
- 75 ml (2.5 fl oz) Double / heavy cream
- 100 g (3.5 oz) Baby spinach
- 19 g (0.7 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.
- 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.
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)210 g (7.4 oz)
- Asparagus380 g (13.4 oz)
- Avocado6
- Baby spinach430 g (15.2 oz)
- Back bacon230 g (8.1 oz)
- Beef mince (15–20% fat)400 g (14.1 oz)
- Butter110 g (3.9 oz)
- Caesar dressing (no sugar)80 ml (2.7 fl oz)
- Canned tuna in oil (drained)380 g (13.4 oz)
- Cauliflower630 g (1.4 lb)
- Celery810 g (1.8 lb)
- Cheddar360 g (12.7 oz)
- Chia seeds90 g (3.2 oz)
- Chicken thigh (boneless)1.01 kg (2.2 lb)
- Coconut milk (full fat)380 ml (1.6 cups)
- Cream cheese80 g (2.8 oz)
- Cucumber380 g (13.4 oz)
- Double / heavy cream230 ml (7.8 fl oz)
- Eggs15
- Garlic5
- Halloumi300 g (10.6 oz)
- Mayonnaise60 g (2.1 oz)
- Olive oil40 ml (1.4 fl oz)
- Olives80 g (2.8 oz)
- Parmesan110 g (3.9 oz)
- Raspberries100 g (3.5 oz)
- Romaine lettuce300 g (10.6 oz)
- Salmon fillet400 g (14.1 oz)
- Walnuts140 g (4.9 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 2,500 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.