1800 Cal Diet Meal Plan

1800 calorie keto meal plan

In just a few clicks, generate your own 1800 calorie keto meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.

Option 1: Generate your own plan

This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.

Option 2: Sample plan

This sample plan (1800cal, 150g protein, 16g net carbs, 121g fat, 14g fiber per day) was pre-made for your convenience and cannot be customized.

	Breakfast	Lunch	Dinner	Snack
Mon	Bacon, string cheese, bacon Pick days Swap	Curried pork chops, sauteed garlic & herb tomatoes Pick days Swap	Chicken avocado salad, cheese Pick days Swap	Pumpkin seeds, coffee with cream Pick days Swap
Tue
Wed	Ham, bacon, avocado lettuce wrap, walnuts Pick days Swap
Thu	Pan fried tilapia, buttered broccoli Pick days Swap
Fri	Bacon & egg sandwich, coffee with cream Pick days Swap	Ham, cheese, and spinach pockets Pick days Swap
Sat	Rotisserie chicken, pork rinds and salsa Pick days Swap	Classic steak, olive oil drizzled broccoli Pick days Swap

Grocery List (32 items)

Dairy and Egg Products

Heavy cream

1/2 cup (135mL)

String cheese

4 stick (112g)

Eggs

2 extra large (112g)

Beverages

Coffee, brewed

18 cup (4266g)

Nut and Seed Products

Roasted pumpkin seeds, unsalted

1 cup (118g)

Walnuts

1 cup shelled (50 halves) (94g)

Fruits and Fruit Juices

Avocados

2 1/4 avocado(s) (452g)

Fats and Oils

Olive oil

2 1/4 oz (70mL)

Vegetables and Vegetable Products

Onion

3 tbsp chopped (30g)

Brussels sprouts

15 sprouts (285g)

Tomatoes

2/3 pint, cherry tomatoes (199g)

Romaine lettuce

3 leaf outer (84g)

Frozen broccoli

5 2/3 cup (516g)

Fresh spinach

30 leaf (300g)

Poultry Products

Boneless skinless chicken breast, raw

18 oz (510g)

Other

Italian seasoning

1 tsp (4g)

Rotisserie chicken, cooked

8 oz (227g)

Pork Products

Pork chop, bone-in

4 chop (712g)

Sausages and Luncheon Meats

Ham cold cuts

17 oz (478g)

Finfish and Shellfish Products

Tilapia, raw

1 1/2 lb (672g)

Beef Products

Sirloin steak, raw

8 oz (227g)

Soups, Sauces, and Gravies

1. Pumpkin seeds

185 cals, 9p, 2c, 15f (per meal)

Scale to:

Roasted pumpkin seeds, unsalted

1 cup (118g)

2. Coffee with cream

55 cals, 1p, 0c, 6f (per meal)

Scale to: , 1 cup(s)

Heavy cream

1 tbsp (15mL)

Coffee, brewed

2 cup (474g)

1

Brew coffee according to package.

1. Chicken avocado salad

505 cals, 44p, 8c, 29f (per meal)

Scale to:

Lime juice

2 tbsp (30mL)

Oil

2 tbsp (30mL)

Onion

3 tbsp chopped (30g)

Avocados, chopped

1 1/2 avocado(s) (302g)

Boneless skinless chicken breast, raw

18 oz (510g)

Brussels sprouts

15 sprouts (285g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

1

Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.

2

Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.

3

When done, remove chicken, let cool then shred.

4

In a bowl, combine all of the ingredients. Serve.

2. Cheese

170 cals, 10p, 1c, 14f (per meal)

Scale to: , 1 1/2 oz

Cheese

1 1/2 oz (43g)

1. Curried pork chops

480 cals, 78p, 0c, 18f (per meal)

Scale to: , 4 chop(s)

Pork chop, bone-in

4 chop (712g)

Curry powder

1 tsp (2g)

Olive oil

2 tsp (10mL)

Salt

4 dash (3g)

Black pepper

4 dash, ground (1g)

1

Season pork chops with salt and pepper.

2

In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.

3

Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.

2. Sauteed garlic & herb tomatoes

85 cals, 1p, 3c, 7f (per meal)

Scale to:

Black pepper

2/3 dash, ground (0g)

Olive oil

1 tbsp (15mL)

Garlic, minced

2/3 clove(s) (2g)

Tomatoes

2/3 pint, cherry tomatoes (199g)

Italian seasoning

1 tsp (4g)

Salt

1/3 tsp (2g)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

1

Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.

2

Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.

1. Bacon

200 cals, 14p, 1c, 16f (per meal)

Scale to: , 4 slice(s)

Bacon

4 slice(s) (40g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

1

Cook as desired or according to instructions on package.

2. String cheese

85 cals, 7p, 2c, 6f (per meal)

Scale to: , 1 stick(s)

String cheese

1 stick (28g)

3. Bacon

50 cals, 4p, 0c, 4f (per meal)

Scale to: , 1 slice(s)

Bacon

1 slice(s) (10g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

1

Cook as desired or according to instructions on package.

1. Ham, bacon, avocado lettuce wrap

365 cals, 31p, 3c, 24f (per meal)

Scale to: , 1 wrap(s)

Ham cold cuts

4 oz (113g)

Bacon

2 slice(s) (20g)

Romaine lettuce

1 leaf outer (28g)

Avocados, sliced

1/4 avocado(s) (50g)

Cheese

2 tbsp, shredded (14g)

1

Cook the bacon according to the directions on the package.

2

Put ham, bacon, avocado, and cheese in the center of the lettuce leaf. Wrap it up. Serve.

2. Walnuts

220 cals, 5p, 2c, 20f (per meal)

Scale to: , 5/16 cup(s)

Walnuts

5 tbsp shelled (50 halves) (31g)

1. Pan fried tilapia

445 cals, 68p, 1c, 19f (per meal)

Scale to: , 24 oz

Tilapia, raw

1 1/2 lb (672g)

Olive oil

2 tbsp (30mL)

Black pepper

1 tsp, ground (2g)

Salt

1 tsp (6g)

1

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.

2

Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.

2. Buttered broccoli

180 cals, 4p, 3c, 15f (per meal)

Scale to: , 2 2/3 cup(s)

Black pepper

1 1/3 dash (0g)

Salt

1 1/3 dash (1g)

Frozen broccoli

2 2/3 cup (243g)

Butter

2 2/3 tbsp (38g)

Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.

1

Prepare broccoli according to instructions on package.

2

Mix in butter until melted and season with salt and pepper to taste.

1. Bacon & egg sandwich

230 cals, 18p, 1c, 17f (per meal)

Scale to:

Bacon

6 slice(s) (60g)

Eggs

2 extra large (112g)

1

Preheat oven to 450 F (230 C).

2

Take the strips of bacon and cut in half lengthwise so that you effectively double the number of strips (12 for each sandwich).

3

For each side of a 'bun', use 6 strips, with 3 going vertically, and 3 going horizontally. Intertwine the pieces to make a weave.

4

When both sides of the 'bun' are created, place them on a baking sheet and cook in oven for 20-30 minutes, flipping half way through.

5

Cook eggs according to your preference.

6

Remove bacon from oven, and once it has cooled a bit, put the eggs in between the 'buns' to form the sandwich.

2. Coffee with cream

140 cals, 3p, 1c, 14f (per meal)

Scale to: , 2 1/2 cup(s)

Heavy cream

2 1/2 tbsp (38mL)

Coffee, brewed

5 cup (1185g)

Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.

1

Brew coffee according to package.

1. Ham, cheese, and spinach pockets

200 cals, 21p, 3c, 10f (per meal)

Scale to: , 3 ham pocket

Ham cold cuts

3 slice (69g)

Cheese

3 tbsp, shredded (21g)

Fresh spinach

15 leaf (150g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

1

Lay a slice of ham down flat.

2

Put a tbsp of cheese and about 5 leaves of spinach on one half of the slice.

3

Fold the other half over.

4

You can eat as is, or heat up a skillet and fry each side of the pocket for a minute or two until warmed and lightly browned.

1. Classic steak

475 cals, 46p, 0c, 32f (per meal)

For 1 Meal

Sirloin steak, raw

8 oz (227g)

Oil

1/4 tbsp (4mL)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

1

Sprinkle some salt and pepper (to taste) on the steak.

2

Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.

3

Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.

4

Use tongs to flip the steak, and let cook 2 more minutes.

5

At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).

6

When internal temperature reaches desired level (medium rare: 140F/60C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.

2. Olive oil drizzled broccoli

210 cals, 8p, 6c, 14f (per meal)

For 1 Meal

Black pepper

1 1/2 dash (0g)

Salt

1 1/2 dash (1g)

Frozen broccoli

3 cup (273g)

Olive oil

1 tbsp (15mL)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

1

Prepare broccoli according to instructions on package.

2

Drizzle with olive oil and season with salt and pepper to taste.

1. Rotisserie chicken

475 cals, 51p, 0c, 30f (per meal)

For 1 Meal

Rotisserie chicken, cooked

8 oz (227g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

1

Pull chicken off of bones.

2. Pork rinds and salsa

115 cals, 12p, 2c, 6f (per meal)

For 1 Meal

Salsa

2 2/3 tbsp (48g)

Pork rinds

2/3 oz (19g)

1800 Cal Diet Meal Plan

Source: https://www.strongrfastr.com/1800-calorie-keto-meal-plan

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