Free meal plan
Simple 1500 calorie keto meal prep plan
10th November 2019
Calories, carbs, fat & protein breakdown
93% of your daily vitamins and minerals
Shopping list
Step-by-step instructions to cook everything in less than 1 hour
Simple keto meal plan summary:
Time spent on meal prep day: 1 h
Time spent daily to finalize meals: 5-10 minutes
Total number of days: 4 days of prepped food
Meals prepped: Every breakfast, lunch and dinner
Meal variantions: Same breakfast, lunch and dinner every day
Lifestyle: Single. No dietary restrictions
Macros: ~1500 calories / day
Breakfast
Eggs with bacon and spinach
Lunch
Salmon with broccoli and avocado
Dinner
Mediterrean grilled salad
Roasted peppers, halloumi and tomatoes with chicken, bacon and kale.
1545 calories
25g net carbs
99g protein
112g fat
Vitamin B1
88 %
Vitamin B2
114 %
Vitamin B3
209 %
Vitamin B5
149 %
Vitamin B6
184 %
Vitamin B12
334 %
Biotine
197 %
Vegetables
400g (14 oz) spinach
400g (14 oz) broccoli
200g (7 oz) kale
200g (7 oz) avocado (about 2 avocados)
100g (3.5 oz) cherry tomatoes
200g (7 oz) red peppers
garlic
lemon
fresh oregano (optional)
Meat
400g (14 oz) bacon
400g (14 oz) chicken
400g (14 oz) salmon filets
Other
butter
200g (7 oz) halloumi cheese
olive oil
8 large eggs (8x50g)
pinenuts (40g/1.5oz needed)
salt & pepper
dried oregano herbs
This keto meal plan is simple, easy and fast with only 1500 calories. The peppers, halloumi,
tomatoes, chicken and bacon are roasted in the oven while the kale
is sauteed for a few minutes in a saucepan. The salmon is panfried
and the broccoli is steamed.
While we’ve chosen to boil the eggs, you can equally scramble or fry them.
Each portion is served with 1 tbsp of butter which can be used in
scrambling the eggs. The breakfast bacon is all cooked easily in the
oven so it’s ready when you need it in the mornings
Mediterrean grilled salad
1 Preheat the oven to 180c/355f.
2 Slice 200g (7 oz) of peppers, 400g (14 oz) of chicken and 200g (7 oz) of bacon. Place on a large baking tray.
3 Add 2 cloves of chopped garlic, 2 tbsp of olive oil, 1 tbsp of oregano, ½ tsp salt, ¼ tsp pepper, 1 tsp of paprika. Mix well.
4 Cook in the oven for 15 minutes before adding the tomato and halloumi.
5 Add 200g (7oz) of sliced halloumi and 100g (3.5 oz) of cherry tomatoes to the baking tray.
6 Place back in the oven for 15 more minutes.
7 Wash and slice 200g (7 oz) of kale.
8 Add 1 tbsp of olive oil into a sauce pan and add the saved garlic. Cook for two minutes until fragrant.
9 Add the kale. Cook for 5 minutes with a lid on, stirring often. Add a pinch of salt and pepper. Set aside when done.
10 When everything has finished cooking make four equal portions from the baking tray and kale. Serve with 1 tbsp of pine nuts, ½ tbsp of olive oil and a squeeze of lemon juice. Keep in the fridge.
Panfried salmon
Note: leave salmon pinker by lowering the cooking time if you prefer it that way
1 Crush a peeled clove of garlic with the back of a knife. Place into a frying/cast iron pan
2 Add 1 tbsp of butter and 1 tsp thyme (optional) Heat on medium heat until fragrant
3 Lightly season all sides of the salmon (400g/14oz) with salt and pepper.
4 Add the salmon skin side up to the pan. Cook for 10 minutes until the fish has cooked about halfway.
5 Flip the fish once it's about half way cooked. Looking from the side of the salmon, you'll be able to see how far long it is by the cooked line.
6 Squeeze some lemon juice over the salmon.
7 Once the salmon is cooked, divide it into four portions.
Each portion is served with steamed broccoli (100g/3.5oz) and half an avocado (50g/2 oz).
Drizzle 1 tbsp of olive oil over the dish.
Cook breakfast bacon
1 Place 200g (7 oz) of bacon on a baking tray and cook for 20-30 minutes until done
2 Divide into 4 portions. Store two in the fridge.
Prepare breakfast
This makes all four portions of breakfast. Alternatively divide the recipe in half to only make two portions
1 Boil 8 eggs for 8-10 minutes. Alternatively scramble or fry them
2 Steam 400g (14 oz) of spinach.
3 Divide the eggs and spinach into four portions. Add a portion of bacon to each and add 1 tbsp of butter to each breakfast
You will be eating the same breakfast, lunch and dinner every day.
Breakfast
1 portion of eggs, bacon and spinach
Prep needed:
Make more during the week if you only made two portions
Lunch
1 portion of panfried salmon
Prep needed:
Steam 100g (3.5 oz) of broccoli
Add 1 tbsp of olive oil
Add half an avocado (50g/2oz)
Dinner
1 portion of Mediterrean grilled salad
Prep needed:
Add 1 tbsp of pinenuts
Add 1/2 tbsp of olive oil
Add lemon juice to taste
Checkout our guide on the best ways to store ingredients See more
Yes, canned salmon is a cheaper alternative although it won't taste exactly the same.
Recipes
Breakfast
Eggs with bacon and spinach
Lunch
Salmon with broccoli and avocado
Dinner
Mediterrean grilled salad
Roasted peppers, halloumi and tomatoes with chicken and bacon. Mixed with sauteed kale and topped with pinenuts
Daily macros & nutrition
1545 calories
25g net carbs
99g protein
112g fat
Vitamin B1
88 %
Vitamin B2
114 %
Vitamin B3
209 %
Vitamin B5
149 %
Vitamin B6
184 %
Vitamin B12
334 %
Biotine
197 %
Grocery list
Vegetables
400g (14 oz) spinach
400g (14 oz) broccoli
200g (7 oz) kale
200g (7 oz) avocado (about 2 avocados)
100g (3.5 oz) cherry tomatoes
200g (7 oz) red peppers
garlic
lemon
fresh oregano (optional)
Meat
400g (14 oz) bacon
400g (14 oz) chicken
400g (14 oz) salmon filets
Other
butter
200g (7 oz) halloumi cheese
olive oil
8 large eggs (8x50g)
pinenuts (40g/1.5oz needed)
salt & pepper
dried oregano herb
Instructions
This keto meal plan is simple, easy and fast with only 1500 calories. The peppers, halloumi,
tomatoes, chicken and bacon are roasted in the oven while the kale
is sauteed for a few minutes in a saucepan. The salmon is panfried
and the broccoli is steamed.
While we’ve chosen to boil the eggs, you can equally scramble or fry them.
Each portion is served with 1 tbsp of butter which can be used in
scrambling the eggs. The breakfast bacon is all cooked easily in the
oven so it’s ready when you need it in the mornings
Mediterrean grilled salad
1 Preheat the oven to 180c/355f.
2 Slice 200g (7 oz) of peppers, 400g (14 oz) of chicken and 200g (7 oz) of bacon. Place on a large baking tray.
3 Add 2 cloves of chopped garlic, 2 tbsp of olive oil, 1 tbsp of oregano, ½ tsp salt, ¼ tsp pepper, 1 tsp of paprika. Mix well.
4 Cook in the oven for 15 minutes before adding the tomato and halloumi.
5 Add 200g (7oz) of sliced halloumi and 100g (3.5 oz) of cherry tomatoes to the baking tray.
6 Place back in the oven for 15 more minutes.
7 Wash and slice 200g (7 oz) of kale.
8 Add 1 tbsp of olive oil into a sauce pan and add the saved garlic. Cook for two minutes until fragrant.
9 Add the kale. Cook for 5 minutes with a lid on, stirring often. Add a pinch of salt and pepper. Set aside when done.
10 When everything has finished cooking make four equal portions from the baking tray and kale. Serve with 1 tbsp of pine nuts, ½ tbsp of olive oil and a squeeze of lemon juice. Keep in the fridge.
Panfried salmon
Note: leave salmon pinker by lowering the cooking time if you prefer it that way
1 Crush a peeled clove of garlic with the back of a knife. Place into a frying/cast iron pan
2 Add 1 tbsp of butter and 1 tsp thyme (optional) Heat on medium heat until fragrant
3 Lightly season all sides of the salmon (400g/14oz) with salt and pepper.
4 Add the salmon skin side up to the pan. Cook for 10 minutes until the fish has cooked about halfway.
5 Flip the fish once it's about half way cooked. Looking from the side of the salmon, you'll be able to see how far long it is by the cooked line.
6 Squeeze some lemon juice over the salmon.
7 Once the salmon is cooked, divide it into four portions.
Each portion is served with steamed broccoli (100g/3.5oz) and half an avocado (50g/2 oz).
Drizzle 1 tbsp of olive oil over the dish.
Cook breakfast bacon
1 Place 200g (7 oz) of bacon on a baking tray and cook for 20-30 minutes until done
2 Divide into 4 portions. Store two in the fridge.
Prepare breakfast
This makes all four portions of breakfast. Alternatively divide the recipe in half to only make two portions
1 Boil 8 eggs for 8-10 minutes. Alternatively scramble or fry them
2 Steam 400g (14 oz) of spinach.
3 Divide the eggs and spinach into four portions. Add a portion of bacon to each and add 1 tbsp of butter to each breakfast
What to eat
You will be eating the same breakfast, lunch and dinner every day.
Breakfast
1 portion of eggs, bacon and spinach
Prep needed:
Make more during the week if you only made two portions
Lunch
1 portion of panfried salmon
Prep needed:
Steam 100g (3.5 oz) of broccoli
Add 1 tbsp of olive oil
Add half an avocado (50g/2oz)
Dinner
1 portion of Mediterrean grilled salad
Prep needed:
Add 1 tbsp of pinenuts
Add 1/2 tbsp of olive oil
Add lemon juice to taste
FAQ
Checkout our guide on the best ways to store ingredients Click here
Yes, canned salmon is a cheaper alternative although it won't taste exactly the same.
