1400 calorie keto meal plan - Weekly meal plan - Day-by-day recipes and grocery list

Sep 27, 2026

1400 calorie keto meal plan provides a structured 7-day schedule designed around keto macros and detailed daily nutrition targets. Each day lists calorie counts and protein, fat, and carb breakdowns, followed by specific meals for breakfast, snacks, lunch, and dinner with portion-level calorie information. The plan also includes a comprehensive grocery list covering beverages, dairy and eggs, vegetables, poultry, spices, fruits, fats and oils, and luncheon meats to support consistent cooking throughout the week.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages18

Reading Time45 min

AccessFree to download

Day 1

Breakfast

Snacks

Lunch

Dinner

Day 2

Breakfast

Snacks

Lunch

Dinner

Day 3

Breakfast

Snacks

Lunch

Dinner

Day 4

Breakfast

Lunch

Snacks

Dinner

Day 5

Breakfast

Lunch

Snacks

Dinner

Day 6

Breakfast

Lunch

Dinner

Snacks

Day 7

Breakfast

Lunch

Snacks

Dinner

Grocery List

Meal Plan-1400 calorie keto meal plan Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes | | | | | | | --- | --- | --- | --- | --- | | Don't forget to generate your plan for next week on [https://www.strongrfastr.com](https://www.strongrfastr.com) | | | | | | Day 1 1372 cals 117g protein (34%) 91g fat (59%) 17g carbs (5%) 5g fiber (2%) | | | | | | Breakfast
235 cals, 16g protein, 2g net carbs, 18g fat
Goat cheese & tomato mini egg muffin
2 mini muffin(s) -122 cals
Cheese
1 oz-114 cals
Snacks
180 cals, 14g protein, 5g net carbs, 11g fat
| | Lunch
465 cals, 47g protein, 4g net carbs, 28g fat
Thyme & lime chicken thighs
368 cals
Sauteed mushrooms
4 oz mushrooms-95 cals
Dinner
495 cals, 40g protein, 6g net carbs, 33g fat
| | | | | Sugar snap peas
1/2 cup-14 cals
String cheese
2 stick(s) -165 cals | | | Olive oil drizzled green beans 108 cals
Baked chicken thighs
6 oz-385 cals | | Day 2 1376 cals 113g protein (33%) 93g fat (61%) 16g carbs (5%) 5g fiber ( 1%) | | | | | | Breakfast
235 cals, 16g protein, 2g net carbs, 18g fat
Goat cheese & tomato mini egg muffin
2 mini muffin(s) -122 cals
Cheese
1 oz-114 cals
Snacks
180 cals, 14g protein, 5g net carbs, 11g fat
| | Lunch
465 cals, 47g protein, 4g net carbs, 28g fat
Thyme & lime chicken thighs
368 cals
Sauteed mushrooms
4 oz mushrooms-95 cals
Dinner
500 cals, 36g protein, 6g net carbs, 36g fat
| | | | | Sugar snap peas
1/2 cup-14 cals
String cheese
2 stick(s) -165 cals | | Boiled eggs
4 egg(s) -277 cals
Roast beef & blue cheese salad 220 cals | | Day 3 1408 cals 105g protein (30%) 97g fat (62%) 16g carbs (5%) 13g fiber (4%) Breakfast 235 cals, 16g protein, 2g net carbs, 18g fat Goat cheese & tomato mini egg muffin 2 mini muffin(s) -122 cals Cheese 1 oz-114 cals Snacks 185 cals, 21g protein, 4g net carbs, 10g fat Low-sugar Greek Yogurt 1 container(s) -78 cals Cheesy ham roll ups 1 roll up(s) -108 cals Lunch 495 cals, 34g protein, 4g net carbs, 36g fat Walnuts 1/6 cup(s) -131 cals Ham, bacon, avocado lettuce wrap 1 wrap(s) -365 cals Dinner 490 cals, 35g protein, 7g net carbs, 32g fat Basic chicken thighs 6 oz-255 cals Tomato and avocado salad 235 cals Day 4 1452 cals 109g protein (30%) 100g fat (62%) 15g carbs (4%) 13g fiber (4%) Breakfast 280 cals, 20g protein, 1g net carbs, 22g fat Bacon omelet 280 cals Lunch 495 cals, 34g protein, 4g net carbs, 36g fat Walnuts 1/6 cup(s) -131 cals Ham, bacon, avocado lettuce wrap 1 wrap(s) -365 cals Snacks 185 cals, 21g protein, 4g net carbs, 10g fat Low-sugar Greek Yogurt 1 container(s) -78 cals Cheesy ham roll ups 1 roll up(s) -108 cals Dinner 490 cals, 35g protein, 7g net carbs, 32g fat Basic chicken thighs 6 oz-255 cals Tomato and avocado salad 235 cals Day 5 1383 cals 120g protein (35%) 92g fat (60%) 15g carbs (4%) 3g fiber ( 1%) Breakfast 280 cals, 20g protein, 1g net carbs, 22g fat Bacon omelet 280 cals Lunch 430 cals, 44g protein, 7g net carbs, 25g fat Chicken sausage 3 link-381 cals Simple sauteed spinach 50 cals Snacks 160 cals, 17g protein, 1g net carbs, 9g fat Ham, cheese, and spinach pockets 3 pocket(s) -158 cals Dinner 515 cals, 40g protein, 5g net carbs, 37g fat Rotisserie chicken & tomato salad 514 cals | Day 6 1379 cals 109g protein (32%) 93g fat (61%) 16g carbs (5%) 10g fiber (3%) | | | | | | --- | --- | --- | --- | --- | | Breakfast
275 cals, 9g protein, 2g net carbs, 23g fat | | Lunch
430 cals, 44g protein, 7g net carbs, 25g fat | | | | | Bacon avocado "toast"
2 slices-276 cals | | | Chicken sausage
3 link-381 cals
Simple sauteed spinach 50 cals | | Snacks
160 cals, 17g protein, 1g net carbs, 9g fat | | Dinner
515 cals, 40g protein, 5g net carbs, 37g fat | | | | | Ham, cheese, and spinach pockets 3 po

FAQs

What is the daily calorie and macro target for the plan?

Each day targets about 1370–1452 calories and stays in a keto-style range of roughly 105–120g protein, 91–100g fat, and 14–16g carbs, with fiber also listed.

What meals are included each day?

Every day is organized into breakfast, snacks, lunch, and dinner, with specific recipe names and portion calories for each item.

What does the grocery list cover?

The grocery list includes water and beverages, eggs and cheeses, a variety of vegetables, poultry, spices and herbs, lime and lemon juice, avocados and other fruits, oils and dressings, mixed greens, and luncheon meats and sausages.

Sep 27, 2026

Uploaded by supergirl