980 Calorie Keto Meal Plan for Rapid Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Keto diet, a low-carb, high-fat approach designed to induce ketosis, where your body efficiently burns fat for fuel, leading to potential weight loss and enhanced energy.
If you're looking for a 980 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 980 calorie diet, consult with a healthcare professional to ensure it's safe for you.
- Focus on nutrient density: With fewer calories, it's crucial to maximize the nutritional value of every meal.
- Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.
Today's Meal Plan
Breakfast
Egg White Avocado & Tomato Scramble
1 serving
Bacon
2 strips
Lunch
Black Olives with Cheddar
1 serving
Dinner
Mustard and Shallot Salmon
1 serving
Sautéed Kale
1 serving
Example Seven Day Plan
Here's a sample Keto meal plan with daily averages of 968 Calories, 79g protein, 58g fat, and 30g carbs (23g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
Blueberry Vanilla Greek Yogurt 1 serving
Lunch
Chocolate Almond Milk Protein Shake 1 serving
Lebanese Fresh Thyme Tomato Salad 1 serving
Dinner
Chicken caesar salad 1 serving
Sautéed Kale 1 serving
Snack
Simple Lemon Pepper Tuna 0.5 serving
Day 2
Breakfast
Vanilla Greek Yogurt 6 oz
Lunch
Tuna Avocado Salad 1 serving
Almonds 1 ounce
Dinner
Cilantro Turkey Burgers 1 patty
Spinach, Lemon, and Shrimp Salad 1 serving
Snack
Day 3
Breakfast
Spinach Scrambled Eggs 1 serving
Cantaloupe 2 slices
Lunch
Chocolate Almond Milk Protein Shake 1 serving
Lebanese Fresh Thyme Tomato Salad 0.5 serving
Dinner
Baked Chicken Breast 1 serving
Sautéed Spinach with Pine Nuts 1 serving
Snack
Turkey, Kale, and Goat Cheese Roll-Up 1 serving
Day 4
Breakfast
Vanilla Greek Yogurt 6 oz
Lunch
Almonds 0.5 ounce
Dinner
Seared Steak 1 serving
Snack
Curry Tuna Salad 1.5 serving
Day 5
Breakfast
Garlic Eggs 2 Eggs
Oranges 0.5 fruit
Lunch
Chocolate Almond Milk Protein Shake 1 serving
Lebanese Fresh Thyme Tomato Salad 0.5 serving
Dinner
Baked Chicken Breast 1 serving
Sautéed Spinach with Pine Nuts 1 serving
Snack
Turkey, Kale, and Goat Cheese Roll-Up 1 serving
Day 6
Breakfast
Oregano Eggs 1 serving
Lunch
Vanilla Greek Yogurt 6 oz
Dinner
Seared Steak 1 serving
Cucumber Salad 1 serving
Snack
Tarragon and Dijon Chicken Salad 1.5 serving
Day 7
Breakfast
Huevos Pericos 1 serving
Lunch
Chocolate Almond Milk Protein Shake 1 serving
Dinner
Steak Lettuce Wraps 1 serving
Lebanese Tomato and Onion Salad 0.5 serving
Snack
Turkey, Kale, and Goat Cheese Roll-Up 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
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