ISE NutritionFind a plan
Home/Meal plans/Keto meal plans

3500 Calorie Keto Meal Plan

Keto7 days1 adult≈ 3,499 kcal/day

The ISE Nutrition 3500 Calorie Keto Meal Plan covers seven days for one adult and averages approximately 3,499 kcal per day. Each day includes five meals with ingredient quantities, preparation steps and estimated nutrition. The grocery list totals the ingredients used in all 35 meals; CSV download and browser printing are available without an account or payment.

Ingredient quantities updated 14 October 2026 · Page guidance updated 15 October 2026
Image is a serving suggestion. Use the ingredient weights listed in the menu.

Salmon, avocado & courgette
Before you begin

These examples limit estimated net carbohydrate to under 50 g per day. Net carbohydrate is total carbohydrate minus fibre. A menu cannot guarantee ketosis; this is not a therapeutic ketogenic prescription.

Contains: egg, fish, milk, soy, tree nuts. The list reflects selected ingredients, not all possible product-label allergens or cross-contact.

Daily nutrition totals

Estimated energy from the ingredient weights below, including oil. A target is an organising label; the daily totals show what the menu actually contains.

Daily estimated energy and difference from target
DayEstimated kcalFrom targetNet carbs
Monday3,496-436.1 g
Tuesday3,504+438.6 g
Wednesday3,495-541.2 g
Thursday3,504+438.6 g
Friday3,500+041.1 g
Saturday3,496-436.1 g
Sunday3,501+145 g

Weekly average: ≈ 3,499 kcal per day.

Meal plan questions

How many calories does the 3500 Calorie Keto Meal Plan provide?

ISE Nutrition 3500 Calorie Keto Meal Plan has a target of 3,500 kcal and a calculated seven-day mean of approximately 3,499 kcal per day. The daily table shows actual totals and differences from the target. Rounding, product labels and preparation can change the estimate.

Who are the portions and grocery quantities for?

ISE Nutrition 3500 Calorie Keto Meal Plan lists one adult's portions for seven days, including five meals per day. Its grocery list sums those 35 meals. Optional multi-serving batch instructions count only the one serving scheduled in the menu; cooking the entire batch requires extra ingredients.

What does keto mean in this menu?

Net carbohydrate is total carbohydrate minus fibre. Read the daily net carbohydrate column; the keto label does not guarantee ketosis or establish suitability for a therapeutic diet.

Are ingredient quantities raw, cooked or measured by volume?

Every ingredient states its unit and weighing condition. Grains, pasta and lentils are dry; beans and chickpeas are cooked and drained; egg weights exclude the shell. Follow each listed state rather than substituting a cooked weight for a raw or dry weight.

Can I replace an ingredient or change a portion?

ISE Nutrition 3500 Calorie Keto Meal Plan is a fixed example, not a live nutrition calculator. After changing an ingredient or portion, recalculate meal and day totals, update grocery quantities, and check dietary restrictions and allergens. Equal weights are not equal-calorie or nutritionally equivalent substitutions.

Can I download or print the grocery list for free?

The ISE Nutrition 3500 Calorie Keto Meal Plan page provides a CSV grocery download, a browser checklist and a Print the full menu button without payment or registration. Checklist selections stay in the current browser when storage is available; they do not sync between devices.

Is this menu a personalised or professionally reviewed diet?

ISE Nutrition 3500 Calorie Keto Meal Plan does not calculate your personal calorie needs or assess medical suitability. No qualified professional nutrition review is documented for the ISE Nutrition catalogue. Ingredient calculations are estimates, not a certification of nutritional completeness.

Seven-day menu

All amounts are for one adult. Weigh or measure ingredients in the stated units and condition, before cooking unless stated otherwise. Water, salt and optional herbs are not included in the nutrition estimate. Egg quantities are edible raw weight, not a whole-egg count: beat eggs, weigh the amount needed and cook until firm. Use the remainder promptly in another cooked dish. Any listed sides are included in the calories and shopping list. Small snacks may be eaten with another meal on the same day without changing their amounts.

This higher-energy example contains substantial meals. If helpful, divide a listed meal into two servings eaten on the same day; the total ingredient amounts, daily nutrition and shopping list stay the same. This target is not a recommendation for your own energy needs.

Monday

Day 1 · 5 meals

≈ 3,496 kcal
Breakfast

Eggs, avocado & tomato + cheddar

≈ 873 kcal

Whole egg, without shell — 200 g (raw); Avocado flesh — 200 g (raw); Tomato — 96 g (raw); Olive oil — 10 g (ready to use); Cheddar cheese — 40 g (ready to eat).

Protein 39.2 g · Fat 71.9 g · Carbs 23.6 g · Fibre 14.6 g

How to make it · about 15 min
  1. Cook the eggs in the oil until the whites and yolks are firm.
  2. Slice the avocado and tomato and serve alongside.
  3. Slice the measured cheddar and serve alongside.
Morning snack

Almonds & walnuts

≈ 263 kcal

Almonds — 24 g (ready to eat); Walnut kernels — 19 g (ready to eat).

Protein 8 g · Fat 24.4 g · Carbs 7.8 g · Fibre 4.3 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Lunch

Baked cod with broccoli & almonds + cheddar & avocado

≈ 1048 kcal

Atlantic cod, fillet — 250 g (raw); Broccoli — 102 g (raw); Almonds — 39 g (ready to eat); Olive oil — 15 g (ready to use); Cheddar cheese — 60 g (ready to eat); Avocado flesh — 130 g (raw).

Protein 72 g · Fat 75.6 g · Carbs 28.3 g · Fibre 16.2 g

How to make it · about 25 min
  1. Brush the cod with part of the oil and bake at 190°C / 375°F until the centre reaches 63°C / 145°F.
  2. Steam the broccoli, toss with the remaining oil and chopped almonds, and serve.
  3. Slice the measured cheddar and serve alongside.
  4. Slice the measured edible avocado and serve alongside.
Afternoon snack

Cheddar & cucumber + walnuts

≈ 263 kcal

Cheddar cheese — 55 g (ready to eat); Cucumber, skin on — 55 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 13.7 g · Fat 21.6 g · Carbs 4.5 g · Fibre 0.6 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
  2. Serve the measured walnuts alongside the meal; do not add extra oil.
Dinner

Tofu, spinach & almond skillet + cheddar

≈ 1049 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 300 g (as packaged; pat dry, no pressing); Spinach — 150 g (raw); Almonds — 40 g (ready to eat); Olive oil — 15 g (ready to use); Cheddar cheese — 55 g (ready to eat).

Protein 71.5 g · Fat 76.9 g · Carbs 22.5 g · Fibre 14.9 g

How to make it · about 20 min
  1. Drain and cube the tofu. Pan-fry in the oil until hot throughout.
  2. Add the spinach to wilt and finish with chopped almonds.
  3. Slice the measured cheddar and serve alongside.
  4. Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.

Day total: Protein 204.4 g · Fat 270.4 g · Carbs 86.7 g · Fibre 50.6 g · Net carbs 36.1 g

Tuesday

Day 2 · 5 meals

≈ 3,504 kcal
Breakfast

Spinach & feta omelette + avocado

≈ 875 kcal

Whole egg, without shell — 200 g (raw); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Spinach — 96 g (raw); Olive oil — 10 g (ready to use); Avocado flesh — 200 g (raw).

Protein 40.5 g · Fat 71.7 g · Carbs 24.3 g · Fibre 15.5 g

How to make it · about 15 min
  1. Wilt the spinach in the measured oil. Add beaten eggs and crumble over the feta.
  2. Cook until the egg is firm throughout, fold and serve.
  3. Slice the measured edible avocado and serve alongside.
Morning snack

Cheddar & cucumber + walnuts

≈ 263 kcal

Cheddar cheese — 55 g (ready to eat); Cucumber, skin on — 55 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 13.7 g · Fat 21.6 g · Carbs 4.5 g · Fibre 0.6 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
  2. Serve the measured walnuts alongside the meal; do not add extra oil.
Lunch

Chicken & creamy-style broccoli + avocado

≈ 1050 kcal

Chicken breast, skinless and boneless — 250 g (raw); Broccoli — 175 g (raw); Cheddar cheese — 59 g (ready to eat); Olive oil — 15 g (ready to use); Avocado flesh — 200 g (raw).

Protein 78.7 g · Fat 71.2 g · Carbs 30.7 g · Fibre 18 g

How to make it · about 25 min
  1. Cook the chicken in part of the oil until its centre reaches 74°C / 165°F.
  2. Steam the broccoli, toss with the remaining oil and grated cheddar, and warm until the cheese melts.
  3. Slice the measured edible avocado and serve alongside.
Afternoon snack

Almonds & walnuts

≈ 263 kcal

Almonds — 24 g (ready to eat); Walnut kernels — 19 g (ready to eat).

Protein 8 g · Fat 24.4 g · Carbs 7.8 g · Fibre 4.3 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Dinner

Egg, avocado & feta bowl + cheddar

≈ 1053 kcal

Whole egg, without shell — 200 g (raw); Avocado flesh — 200 g (raw); Feta cheese (vegetarian rennet where needed) — 58 g (ready to eat); Spinach — 84 g (raw); Olive oil — 15 g (ready to use); Cheddar cheese — 35 g (ready to eat).

Protein 47.9 g · Fat 87.9 g · Carbs 25 g · Fibre 15.2 g

How to make it · about 20 min
  1. Weigh the raw eggs without their shells. Scramble in the measured oil until firm throughout.
  2. Serve with sliced avocado, spinach and crumbled feta.
  3. Slice the measured cheddar and serve alongside.

Day total: Protein 188.8 g · Fat 276.8 g · Carbs 92.3 g · Fibre 53.6 g · Net carbs 38.6 g

Wednesday

Day 3 · 5 meals

≈ 3,495 kcal
Breakfast

Greek yoghurt, walnuts & berries + eggs & cheddar

≈ 872 kcal

Plain Greek yoghurt, 0% fat — 126 g (ready to eat); Walnut kernels — 40 g (ready to eat); Blueberries — 15 g (raw); Whole egg, without shell — 200 g (raw); Cheddar cheese — 60 g (ready to eat).

Protein 58 g · Fat 65.6 g · Carbs 15.7 g · Fibre 3 g

How to make it · about 15 min
  1. Chop the walnuts.
  2. Serve over plain yoghurt with the berries.
  3. For the egg side, weigh beaten raw egg without shells. Cook in a non-stick pan without extra oil until firm throughout; serve alongside.
  4. Slice the measured cheddar and serve alongside.
Morning snack

Almonds & walnuts

≈ 263 kcal

Almonds — 24 g (ready to eat); Walnut kernels — 19 g (ready to eat).

Protein 8 g · Fat 24.4 g · Carbs 7.8 g · Fibre 4.3 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Lunch

Tuna & avocado salad + cheddar & walnuts

≈ 1047 kcal

Light tuna in water — 250 g (drained); Avocado flesh — 200 g (raw); Cucumber, skin on — 153 g (raw); Spinach — 72 g (raw); Olive oil — 15 g (ready to use); Cheddar cheese — 60 g (ready to eat); Walnut kernels — 15 g (ready to eat).

Protein 71.6 g · Fat 77 g · Carbs 29.3 g · Fibre 16.8 g

How to make it · about 10 min
  1. Drain the tuna thoroughly. Dice the cucumber and avocado.
  2. Toss with spinach and the measured oil and serve.
  3. Slice the measured cheddar and serve alongside.
  4. Serve the measured walnuts alongside the meal; do not add extra oil.
Afternoon snack

Cheddar & cucumber + walnuts

≈ 263 kcal

Cheddar cheese — 55 g (ready to eat); Cucumber, skin on — 55 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 13.7 g · Fat 21.6 g · Carbs 4.5 g · Fibre 0.6 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
  2. Serve the measured walnuts alongside the meal; do not add extra oil.
Dinner

Salmon, avocado & courgette + cheddar

≈ 1050 kcal

Atlantic salmon, farmed, fillet — 250 g (raw); Avocado flesh — 200 g (raw); Courgette / zucchini, skin on — 216 g (raw); Olive oil — 15 g (ready to use); Cheddar cheese — 10 g (ready to eat).

Protein 59.9 g · Fat 81.9 g · Carbs 24.1 g · Fibre 15.6 g

How to make it · about 25 min
  1. Slice the courgette and toss with oil. Place beside the salmon and roast at 190°C / 375°F.
  2. Cook until the salmon reaches 63°C / 145°F. Serve with sliced avocado.
  3. Slice the measured cheddar and serve alongside.

Day total: Protein 211.2 g · Fat 270.5 g · Carbs 81.4 g · Fibre 40.3 g · Net carbs 41.2 g

Thursday

Day 4 · 5 meals

≈ 3,504 kcal
Breakfast

Spinach & feta omelette + avocado

≈ 875 kcal

Whole egg, without shell — 200 g (raw); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Spinach — 96 g (raw); Olive oil — 10 g (ready to use); Avocado flesh — 200 g (raw).

Protein 40.5 g · Fat 71.7 g · Carbs 24.3 g · Fibre 15.5 g

How to make it · about 15 min
  1. Wilt the spinach in the measured oil. Add beaten eggs and crumble over the feta.
  2. Cook until the egg is firm throughout, fold and serve.
  3. Slice the measured edible avocado and serve alongside.
Morning snack

Cheddar & cucumber + walnuts

≈ 263 kcal

Cheddar cheese — 55 g (ready to eat); Cucumber, skin on — 55 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 13.7 g · Fat 21.6 g · Carbs 4.5 g · Fibre 0.6 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
  2. Serve the measured walnuts alongside the meal; do not add extra oil.
Lunch

Egg, avocado & feta bowl + cheddar

≈ 1053 kcal

Whole egg, without shell — 200 g (raw); Avocado flesh — 200 g (raw); Feta cheese (vegetarian rennet where needed) — 58 g (ready to eat); Spinach — 84 g (raw); Olive oil — 15 g (ready to use); Cheddar cheese — 35 g (ready to eat).

Protein 47.9 g · Fat 87.9 g · Carbs 25 g · Fibre 15.2 g

How to make it · about 20 min
  1. Weigh the raw eggs without their shells. Scramble in the measured oil until firm throughout.
  2. Serve with sliced avocado, spinach and crumbled feta.
  3. Slice the measured cheddar and serve alongside.
Afternoon snack

Almonds & walnuts

≈ 263 kcal

Almonds — 24 g (ready to eat); Walnut kernels — 19 g (ready to eat).

Protein 8 g · Fat 24.4 g · Carbs 7.8 g · Fibre 4.3 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Dinner

Chicken & creamy-style broccoli + avocado

≈ 1050 kcal

Chicken breast, skinless and boneless — 250 g (raw); Broccoli — 175 g (raw); Cheddar cheese — 59 g (ready to eat); Olive oil — 15 g (ready to use); Avocado flesh — 200 g (raw).

Protein 78.7 g · Fat 71.2 g · Carbs 30.7 g · Fibre 18 g

How to make it · about 25 min
  1. Cook the chicken in part of the oil until its centre reaches 74°C / 165°F.
  2. Steam the broccoli, toss with the remaining oil and grated cheddar, and warm until the cheese melts.
  3. Slice the measured edible avocado and serve alongside.

Day total: Protein 188.8 g · Fat 276.8 g · Carbs 92.3 g · Fibre 53.6 g · Net carbs 38.6 g

Friday

Day 5 · 5 meals

≈ 3,500 kcal
Breakfast

Greek yoghurt, walnuts & berries + eggs & cheddar

≈ 872 kcal

Plain Greek yoghurt, 0% fat — 126 g (ready to eat); Walnut kernels — 40 g (ready to eat); Blueberries — 15 g (raw); Whole egg, without shell — 200 g (raw); Cheddar cheese — 60 g (ready to eat).

Protein 58 g · Fat 65.6 g · Carbs 15.7 g · Fibre 3 g

How to make it · about 15 min
  1. Chop the walnuts.
  2. Serve over plain yoghurt with the berries.
  3. For the egg side, weigh beaten raw egg without shells. Cook in a non-stick pan without extra oil until firm throughout; serve alongside.
  4. Slice the measured cheddar and serve alongside.
Morning snack

Almonds & walnuts

≈ 263 kcal

Almonds — 24 g (ready to eat); Walnut kernels — 19 g (ready to eat).

Protein 8 g · Fat 24.4 g · Carbs 7.8 g · Fibre 4.3 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Lunch

Salmon, avocado & courgette + cheddar

≈ 1050 kcal

Atlantic salmon, farmed, fillet — 250 g (raw); Avocado flesh — 200 g (raw); Courgette / zucchini, skin on — 216 g (raw); Olive oil — 15 g (ready to use); Cheddar cheese — 10 g (ready to eat).

Protein 59.9 g · Fat 81.9 g · Carbs 24.1 g · Fibre 15.6 g

How to make it · about 25 min
  1. Slice the courgette and toss with oil. Place beside the salmon and roast at 190°C / 375°F.
  2. Cook until the salmon reaches 63°C / 145°F. Serve with sliced avocado.
  3. Slice the measured cheddar and serve alongside.
Afternoon snack

Cheddar & cucumber + walnuts

≈ 263 kcal

Cheddar cheese — 55 g (ready to eat); Cucumber, skin on — 55 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 13.7 g · Fat 21.6 g · Carbs 4.5 g · Fibre 0.6 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
  2. Serve the measured walnuts alongside the meal; do not add extra oil.
Dinner

Turkey, courgette & feta skillet + walnuts & avocado

≈ 1052 kcal

Turkey breast, skinless — 250 g (raw); Courgette / zucchini, skin on — 240 g (raw); Feta cheese (vegetarian rennet where needed) — 59 g (ready to eat); Olive oil — 15 g (ready to use); Walnut kernels — 40 g (ready to eat); Avocado flesh — 110 g (raw).

Protein 78.8 g · Fat 74.4 g · Carbs 25 g · Fibre 12.5 g

How to make it · about 25 min
  1. Dice the turkey and courgette. Cook in the oil until the turkey reaches 74°C / 165°F.
  2. Crumble over the feta and allow it to warm through.
  3. Serve the measured walnuts alongside the meal; do not add extra oil.
  4. Slice the measured edible avocado and serve alongside.

Day total: Protein 218.4 g · Fat 267.9 g · Carbs 77.1 g · Fibre 36 g · Net carbs 41.1 g

Saturday

Day 6 · 5 meals

≈ 3,496 kcal
Breakfast

Eggs, avocado & tomato + cheddar

≈ 873 kcal

Whole egg, without shell — 200 g (raw); Avocado flesh — 200 g (raw); Tomato — 96 g (raw); Olive oil — 10 g (ready to use); Cheddar cheese — 40 g (ready to eat).

Protein 39.2 g · Fat 71.9 g · Carbs 23.6 g · Fibre 14.6 g

How to make it · about 15 min
  1. Cook the eggs in the oil until the whites and yolks are firm.
  2. Slice the avocado and tomato and serve alongside.
  3. Slice the measured cheddar and serve alongside.
Morning snack

Cheddar & cucumber + walnuts

≈ 263 kcal

Cheddar cheese — 55 g (ready to eat); Cucumber, skin on — 55 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 13.7 g · Fat 21.6 g · Carbs 4.5 g · Fibre 0.6 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
  2. Serve the measured walnuts alongside the meal; do not add extra oil.
Lunch

Tofu, spinach & almond skillet + cheddar

≈ 1049 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 300 g (as packaged; pat dry, no pressing); Spinach — 150 g (raw); Almonds — 40 g (ready to eat); Olive oil — 15 g (ready to use); Cheddar cheese — 55 g (ready to eat).

Protein 71.5 g · Fat 76.9 g · Carbs 22.5 g · Fibre 14.9 g

How to make it · about 20 min
  1. Drain and cube the tofu. Pan-fry in the oil until hot throughout.
  2. Add the spinach to wilt and finish with chopped almonds.
  3. Slice the measured cheddar and serve alongside.
  4. Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.
Afternoon snack

Almonds & walnuts

≈ 263 kcal

Almonds — 24 g (ready to eat); Walnut kernels — 19 g (ready to eat).

Protein 8 g · Fat 24.4 g · Carbs 7.8 g · Fibre 4.3 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Dinner

Baked cod with broccoli & almonds + cheddar & avocado

≈ 1048 kcal

Atlantic cod, fillet — 250 g (raw); Broccoli — 102 g (raw); Almonds — 39 g (ready to eat); Olive oil — 15 g (ready to use); Cheddar cheese — 60 g (ready to eat); Avocado flesh — 130 g (raw).

Protein 72 g · Fat 75.6 g · Carbs 28.3 g · Fibre 16.2 g

How to make it · about 25 min
  1. Brush the cod with part of the oil and bake at 190°C / 375°F until the centre reaches 63°C / 145°F.
  2. Steam the broccoli, toss with the remaining oil and chopped almonds, and serve.
  3. Slice the measured cheddar and serve alongside.
  4. Slice the measured edible avocado and serve alongside.

Day total: Protein 204.4 g · Fat 270.4 g · Carbs 86.7 g · Fibre 50.6 g · Net carbs 36.1 g

Sunday

Day 7 · 5 meals

≈ 3,501 kcal
Breakfast

Tomato & feta eggs + avocado

≈ 876 kcal

Whole egg, without shell — 200 g (raw); Feta cheese (vegetarian rennet where needed) — 58 g (ready to eat); Tomato — 166 g (raw); Spinach — 60 g (raw); Olive oil — 10 g (ready to use); Avocado flesh — 190 g (raw).

Protein 40.4 g · Fat 70 g · Carbs 28.5 g · Fibre 16 g

How to make it · about 15 min
  1. Soften the chopped tomato and spinach in the oil.
  2. Add the beaten eggs and crumble in the feta. Cook until the eggs are firm.
  3. Slice the measured edible avocado and serve alongside.
Morning snack

Almonds & walnuts

≈ 263 kcal

Almonds — 24 g (ready to eat); Walnut kernels — 19 g (ready to eat).

Protein 8 g · Fat 24.4 g · Carbs 7.8 g · Fibre 4.3 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Lunch

Turkey, courgette & feta skillet + walnuts & avocado

≈ 1052 kcal

Turkey breast, skinless — 250 g (raw); Courgette / zucchini, skin on — 240 g (raw); Feta cheese (vegetarian rennet where needed) — 59 g (ready to eat); Olive oil — 15 g (ready to use); Walnut kernels — 40 g (ready to eat); Avocado flesh — 110 g (raw).

Protein 78.8 g · Fat 74.4 g · Carbs 25 g · Fibre 12.5 g

How to make it · about 25 min
  1. Dice the turkey and courgette. Cook in the oil until the turkey reaches 74°C / 165°F.
  2. Crumble over the feta and allow it to warm through.
  3. Serve the measured walnuts alongside the meal; do not add extra oil.
  4. Slice the measured edible avocado and serve alongside.
Afternoon snack

Cheddar & cucumber + walnuts

≈ 263 kcal

Cheddar cheese — 55 g (ready to eat); Cucumber, skin on — 55 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 13.7 g · Fat 21.6 g · Carbs 4.5 g · Fibre 0.6 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
  2. Serve the measured walnuts alongside the meal; do not add extra oil.
Dinner

Tuna & avocado salad + cheddar & walnuts

≈ 1047 kcal

Light tuna in water — 250 g (drained); Avocado flesh — 200 g (raw); Cucumber, skin on — 153 g (raw); Spinach — 72 g (raw); Olive oil — 15 g (ready to use); Cheddar cheese — 60 g (ready to eat); Walnut kernels — 15 g (ready to eat).

Protein 71.6 g · Fat 77 g · Carbs 29.3 g · Fibre 16.8 g

How to make it · about 10 min
  1. Drain the tuna thoroughly. Dice the cucumber and avocado.
  2. Toss with spinach and the measured oil and serve.
  3. Slice the measured cheddar and serve alongside.
  4. Serve the measured walnuts alongside the meal; do not add extra oil.

Day total: Protein 212.5 g · Fat 267.4 g · Carbs 95.1 g · Fibre 50.2 g · Net carbs 45 g

Seven-day grocery list

Summed directly from all 35 meals, for one adult. These are edible weights or beverage volumes in the units shown: allow extra for peels, cores, shells or bones. Beans and chickpeas are shown cooked and drained; buy ready-cooked, or use your dry-bean packet's yield. Salt, herbs and water are separate.

Vegetables & fruit

Meat, fish & eggs

Dairy

Legumes & plant proteins

Nuts, oils & pantry

Download shopping list

Ticks are saved in this browser when local storage is available.

Preparation and storage

  1. Check what you already have.

    Compare the shopping list with your fridge and pantry. Check labels against the eating style and your own restrictions.

  2. Prepare the next few meals.

    Cook a grain or legume batch for the next few days, keeping dry and cooked weights distinct. Do not store the entire cooked week in the fridge.

  3. Keep food safe.

    Refrigerate perishables promptly at 4°C / 40°F or below. Use refrigerated cooked leftovers within 3–4 days, or freeze portions for later. Follow product labels and safe cooking temperatures.

  4. Portion before you cook.

    Weigh or measure each ingredient in its stated unit and condition, including oil. Separate raw meat and fish from ready-to-eat foods; wash hands, utensils and surfaces.

Ingredient swaps and recalculation

Changing ingredients changes nutrition. These are culinary alternatives, not equal-calorie substitutions.

  • Swap salmon for cod, then recalculate the whole meal: their fat and energy differ.
  • Swap courgette for spinach, checking the new carbohydrate total.
  • Use plain frozen vegetables in place of fresh where practical; check sauce-free ingredients and cooking instructions.
  • Nut and seed substitutions require an allergy check and a new calculation.

How this menu was calculated.

Selected US products

Use these exact varieties and recorded label formulations. Unlisted micronutrients remain unknown. Product labels are rounded and can change; a different label requires recalculation. The Monterey reference uses the manufacturer's June 2022 sheet and its current 10 µg vitamin D claim per 85 g serving.

References: USDA FoodData Central, SR Legacy (April 2018), plus the selected US manufacturer nutrition labels listed above. USDA foods use their per-100 g reference. The three selected US products use the manufacturer value per stated serving × listed quantity ÷ serving quantity, with mL and g kept distinct. Ingredient quantities use whole grams or millilitres as shown, each meal's energy to whole kcal and macros to 0.1 g; day totals sum the displayed meal values. Net carbohydrate subtracts fibre from total carbohydrate.

Nutrition is estimated from the ingredient quantities shown. This example does not assess your personal requirements or establish complete micronutrient adequacy. Product brands, cooking losses and optional additions may alter nutrition. Calories may differ from the 4/9/4 macro formula because database energy factors and fibre vary.

View ingredient records and calculation method · USDA safe cooking temperatures · USDA leftover storage guidance

Nearby calorie targets: keto menus

All keto plans →
Turkey, courgette & feta skillet — serving suggestionKeto

3400 Calorie Keto Meal Plan

On the menu: Turkey, courgette & feta skillet.

7 days · ≈ 3,394 kcal/day
Chicken & creamy-style broccoli — serving suggestionKeto

3300 Calorie Keto Meal Plan

On the menu: Chicken & creamy-style broccoli.

7 days · ≈ 3,297 kcal/day
Tuna & avocado salad — serving suggestionKeto

3200 Calorie Keto Meal Plan

On the menu: Tuna & avocado salad.

7 days · ≈ 3,189 kcal/day
Chicken & creamy-style broccoli — serving suggestionKeto

3100 Calorie Keto Meal Plan

On the menu: Chicken & creamy-style broccoli.

7 days · ≈ 3,093 kcal/day

Other eating styles at 3,500 calories

Compare menus at the same calorie target. Ingredients, restrictions and estimated daily totals differ.

Help with your weekly menu