A personalized keto meal planner that builds weekly menus, tracks your nutrition, and creates a grocery list for you.
Enter your details to generate a custom plan
This sample week plan was created in Eat This Much and reviewed by our dietitian. Yours will be personalized to fit your calorie and macro goals.
Mushroom and Pepper Egg White Omelet 1
serving
Pecans 1
ounce
Sesame Tuna Salad 1
serving
Cauliflower and Tahini 1
serving
Balsamic Sautéed Spinach ½
serving
Chopped Radish and Avocado Salad 1
serving
Pesto Scrambled Egg Whites 1 ½
serving
Chocolate Coconut Protein Shake 1
shake
Spinach & Avocado Soup 1
serving
Arugula Avocado Salad 1
serving
Pan Fried T-bone 4
oz
Green Pea & Almond Salad 1
serving
Peach and Peanut Butter Snack 1
serving
Sausage and Egg White Scramble 1
serving
Bacon 2
strips
Chicken and Avocado Salad 1
serving Pecans 1
ounce
Pan Seared Salmon with Avocado Remoulade 1
serving Cauliflower and Tahini 1
serving
Sriracha-Lime Popcorn 1
serving
Almond Butter Berry Protein Smoothie ½
smoothie Pecans 1
ounce
Paleo Avocado Tuna Salad 1
serving
Almonds 1
ounce
Arugula Salad ½
serving
Crunchy Fennel Salad 1
serving
Spinach Avocado Smoothie Bowl 2
serving
3 Herb Breakfast Patties ½
serving
Deli Beef and Sharp Cheddar Roll-Ups 2
serving
Quick and Easy Low Carb Caprese Salad 1
serving
Healthy Caesar Salad 1
serving
Avocado 1
avocado Chopped Radish and Avocado Salad 1
serving Mushroom and Pepper Egg White Omelet 1
serving Pecans 1
ounce
Paleo Avocado Chicken Salad 1
serving
Peanut Butter & Celery ½
serving
Sautéed Spinach with Pine Nuts ½
serving Crunchy Fennel Salad 1
serving
Eggs, Cheese, and Mushroom Omelet 1
omelet Pecans ½
ounce
Classic Tuna Salad 1
serving
Zucchini & Hummus 1
serving
Basic Chicken Salad 1
serving Avocado 1
avocado
Sweet & Savory Snack Box 1
serving
Just enter a few details. We'll handle the math and apply keto-specific rules.
We fill your week with delicious keto-friendly breakfasts, lunches, dinners, and snacks.
Swap any meal with one tap. Lock favorites to repeat. Add your own - we fill in the rest.
Mark meals as eaten and we update your progress in real time.
Turn your meal plan into a grocery list in one click. Send straight to Instacart, Walmart, Amazon Fresh, and more.
Tell us which foods to avoid and we never add them to your keto plan—whether it's allergies, sensitivities, or things you just don't like.
Save custom recipes, brand-name products, or family favorites and reuse them in any plan with full nutrition data.
Cook once, eat twice. Plan leftovers on future days so you spend less time cooking and waste fewer groceries.
Pin a favorite breakfast or lunch to repeat, or keep every day different—you control how much variety you want.
The ketogenic diet is a very low-carb, high-fat eating plan that shifts your body into a metabolic state called ketosis, where you burn fat for fuel instead of carbohydrates.
People typically follow keto for weight loss, improved mental clarity, stable energy levels, and better blood sugar control.
Our keto planner automatically keeps your daily net carbs under your target limit while ensuring you get adequate protein and healthy fats.
"Eat This Much not only helps me hit my macros, but also makes sure I'm not eating the same bland thing every day. I've lost 35 lbs over the past year, and with ETM, I'm eating and performing better than ever."
Sam Konowich @samkonthemankon
"I found out about Eat This Much and lost 32 lbs in 6 months! Now I'm a fit over 50 female in amazing condition, and this site is what I refer to several times a day to ensure I eat properly and manage my macros."
Meg M., awesome ETM user
"After being diagnosed with sleep apnea and high blood pressure, I picked up this app and followed the nutrition plan religiously. Since then I've lost over 40lbs. I still have 20lbs or so to go before I get to where I really want to be, but I'm thankful for the life this app has helped me achieve."
Sam A., awesome ETM user
"I started tracking my weight in April when I was 184lbs. In May I signed up for Eat This Much and immediately appreciated being able to just cook the menu and not worry about what to have for dinner. By November I was down to 155lbs and I still use Eat This Much today!"
Ben Kutil, Product designer
Disclaimer: These are real testimonials, but we're required to tell you that results aren't guaranteed. Eat This Much is a tool for planning your meals, and your success will depend on adhering to your planned meals and nutrition goals. Only you can make yourself improve your diet, but we'll be here to help.
Eat This Much is not a substitute for professional medical advice. You should consult with a medical professional before making significant changes to your diet.
Yes, and here's what makes it different: if you follow your meal plan, tracking is automatic—your nutrition is already logged. When you eat something off-plan, just search and add it. You get the benefits of a planner and tracker without the tedious logging.
No, our keto meal planner is a guide, not a rigid prescription. You can swap meals, adjust portions, and customize to your preferences. The key is staying within your daily carb limit (typically under 20-50g net carbs) to maintain ketosis.
Yes! You can set anywhere from 1 to 9 meals per day. Many keto dieters find that 2-3 meals work well since the high fat content keeps you satisfied longer, but you can adjust to your preferences.
You can add your own recipes to Eat This Much with full nutrition data. Once saved, they'll appear in your meal options and can be scheduled just like our built-in recipes.
Yes, you can change your diet type anytime. Your preferences, excluded foods, and custom recipes will be preserved when you switch.
Our planner is for general health and nutrition planning. If you have diabetes, kidney disease, or other conditions, please consult your doctor before starting a keto diet. The high fat and protein content may require medical supervision.
Build your keto plan on desktop, then open it in our mobile app to check your grocery list and track meals on the go. Everything syncs automatically between web and app.
This planner is for general planning and education only and is not medical advice. Talk to your doctor before making major changes to your diet, especially if you have health conditions or take medication.
Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
Paleo Emulates ancient diet with whole foods, free of processed items and grains
Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
