1500 Calorie Keto Meal Plan
A 1500 calorie ketogenic meal plan — under 30g net carbs to maintain nutritional ketosis. High fat (70% calories), moderate protein, very low carb.
Total calories
1680
kcal
Protein
110
g
Carbs
24
g
Fat
128
g
The full day
Breakfast
480 kcal
3 eggs scrambled in 1 Tbsp butter + 2 slices bacon + 1/2 avocado + black coffee
25g protein 6g carbs 40g fat
Lunch
410 kcal
5 oz grilled chicken thigh + 2 cups spinach + 2 Tbsp olive oil vinaigrette + 2 Tbsp feta
35g protein 5g carbs 28g fat
Snack
280 kcal
2 oz cheddar cheese + 10 almonds
17g protein 5g carbs 22g fat
Dinner
510 kcal
5 oz salmon + 2 cups steamed broccoli + 2 Tbsp olive oil + 1 Tbsp butter
33g protein 8g carbs 38g fat
About this plan
This 1500 kcal keto plan delivers ~25g net carbs (under the typical 30g ketosis threshold), 110g protein (1.4g/kg for 80kg adult), and 128g fat (77% of calories). Maintains nutritional ketosis while keeping calorie deficit appropriate for fat loss. Note that keto and aggressive calorie restriction can produce extreme adherence challenges; not appropriate for everyone.
Use the calculators
- TDEE Calculator — find your real maintenance
- Calorie Deficit Calculator — set your target rate
- Macro Calculator — split this plan\'s calories your way
- Protein Calculator — verify your protein target
- All weight-loss calculators (11 tools)
Other meal plans
Frequently asked questions
- How does keto work for weight loss?
- Keto produces calorie deficit primarily through appetite suppression — protein and fat are highly satiating, and the absence of insulin spikes from carbs may further reduce hunger. The 2018 DIETFITS trial showed keto and healthy low-fat diets produced equivalent weight loss at matched adherence — the diet isn't magical, but the satiety profile is helpful for some.
- How long should I do keto?
- Varies widely. Some adults sustain keto long-term with no issues; others find it psychologically restrictive within 8-12 weeks. Cycling between keto and moderate-carb periods is well-tolerated. The 2020 Kosinski review found no evidence of long-term harm from sustained keto in healthy adults.
- Is keto safe for diabetes?
- For T2D specifically, the 2020 Virta Health trial showed sustained keto reduced HbA1c by 1.3% over 1 year and allowed 60% of subjects to reduce or eliminate diabetes medications. For T1D, keto requires careful insulin management. Always coordinate with your healthcare provider.
Track it
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