Dietary-Specific Meal Plan & Grocery List Creator

📊 Nutritional Targets Summary

Dietary Framework: Keto / Low Carb |

Daily Calories: ~1800 |

Macros: 130g Protein / ~25g Net Carbs / ~130g Fat

No avocados. No artificial sweeteners (stevia/monk fruit used instead where sweetness is needed).

📅 7-Day Meal Plan

🛒 Categorized Grocery List

Produce

• Spinach – 2 large bags
• Romaine lettuce – 2 heads
• Cherry tomatoes – 1 pint
• Asparagus – 1 bunch
• Broccoli – 2 heads
• Zucchini – 3 medium
• Cauliflower – 1 head
• Cucumber – 1
• Celery – 1 bunch
• Cabbage – 1 small head
• Green beans – 1 lb
• Brussels sprouts – 1 lb
• Bell peppers – 2
• Raspberries – 1 small container
• Blueberries – 1 small container
• Garlic – 1 bulb
• Lemon – 2

Meat & Seafood

• Eggs – 2.5 dozen
• Bacon – 1 pack
• Chicken breast – 2 lbs
• Chicken thighs – 1.5 lbs
• Ground turkey or sliced turkey breast – 1 lb
• Beef sirloin steak – 2 (6oz portions)
• Pork chops – 2
• Salmon fillets – 4 (6oz portions)
• Cod fillets – 2 (6oz portions)
• Shrimp – 1 lb
• Sausage links (no added sugar) – 1 pack
• Sliced ham – 8 oz

Dairy & Alternatives

• Greek yogurt, full-fat plain – 1 large tub
• Cottage cheese, full-fat – 1 tub
• Cheddar cheese, shredded – 1 bag
• Feta cheese – 1 small tub
• Parmesan cheese – 1 wedge or shredded
• Blue cheese crumbles – 1 small tub
• Cream cheese – 1 block
• String cheese – 1 pack
• Butter – 1 lb
• Unsweetened almond milk – 1 carton
• Mayonnaise – 1 jar

Pantry & Spices

• Olive oil
• Sesame oil
• Coconut aminos
• Chia seeds
• Ground flaxseed
• Macadamia nuts – 1 bag
• Walnuts – 1 bag
• Almonds – 1 bag
• Whey protein powder (unsweetened or stevia-sweetened)
• Stevia or monk fruit sweetener
• Mustard
• Olives
• Salt, pepper, garlic powder, paprika, Italian seasoning

💡 Meal Prep & Storage Tips

• Hard-boil a full dozen eggs at the start of the week — they cover breakfasts, snacks, and salad toppers through Day 6, and keep 7 days refrigerated.
• Batch-cook proteins (chicken, steak, salmon) in bulk on prep day, then portion into containers — reheats well for lunches without drying out if stored with a bit of the cooking fat.
• Pre-chop cabbage, cauliflower, and broccoli right after shopping; they hold their texture better than pre-washed bagged greens like romaine, which are best used within the first 3–4 days.
• Since avocado is excluded, use olive oil, butter, or full-fat dressings as your primary fat boost to hit the daily fat target without relying on it.

Want this exported as a printable document (Word or PDF) or a spreadsheet you can check off while shopping?