Simple Keto Meal Prep Plan: 1500 cal/day in Less Than 1h of Cooking -PeakCodex
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Simple 1500 calorie keto meal prep plan

10th November 2019

Calories, carbs, fat & protein breakdown

93% of your daily vitamins and minerals

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Step-by-step instructions to cook everything in less than 1 hour

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Simple keto meal plan summary:

Time spent on meal prep day: 1 h

Time spent daily to finalize meals: 5-10 minutes

Total number of days: 4 days of prepped food

Meals prepped: Every breakfast, lunch and dinner

Meal variantions: Same breakfast, lunch and dinner every day

Lifestyle: Single. No dietary restrictions

Macros: ~1500 calories / day

Breakfast

Breakfast of eggs, bacon and spinach

Eggs with bacon and spinach

Lunch

Plate with salmon, broccoli and avocado

Salmon with broccoli and avocado

Dinner

Mediterrean salad with chicken, bacon, halloumi and grilled vegetables

Mediterrean grilled salad

Roasted peppers, halloumi and tomatoes with chicken, bacon and kale.

Vegetables

400g (14 oz) spinach

400g (14 oz) broccoli

200g (7 oz) kale

200g (7 oz) avocado (about 2 avocados)

100g (3.5 oz) cherry tomatoes

200g (7 oz) red peppers

garlic

lemon

fresh oregano (optional)

Meat

400g (14 oz) bacon

400g (14 oz) chicken

400g (14 oz) salmon filets

Other

butter

200g (7 oz) halloumi cheese

olive oil

8 large eggs (8x50g)

pinenuts (40g/1.5oz needed)

salt & pepper

dried oregano herbs

This keto meal plan is simple, easy and fast with only 1500 calories. The peppers, halloumi, tomatoes, chicken and bacon are roasted in the oven while the kale is sauteed for a few minutes in a saucepan. The salmon is panfried and the broccoli is steamed.

While we’ve chosen to boil the eggs, you can equally scramble or fry them. Each portion is served with 1 tbsp of butter which can be used in scrambling the eggs. The breakfast bacon is all cooked easily in the oven so it’s ready when you need it in the mornings

Equipment

  • scale
  • 1x saucepan
  • 1x large baking tray
  • cast iron/frying pan
  • steamer
  • chopping board & knife
  • Mediterrean grilled salad

     Baking tray with peppers, bacon and chicken

    1 Preheat the oven to 180c/355f.

    2 Slice 200g (7 oz) of peppers, 400g (14 oz) of chicken and 200g (7 oz) of bacon. Place on a large baking tray.

    3 Add 2 cloves of chopped garlic, 2 tbsp of olive oil, 1 tbsp of oregano, ½ tsp salt, ¼ tsp pepper, 1 tsp of paprika. Mix well.

    4 Cook in the oven for 15 minutes before adding the tomato and halloumi.


     Halloumi and tomatoes added to a baking tray

    5 Add 200g (7oz) of sliced halloumi and 100g (3.5 oz) of cherry tomatoes to the baking tray.

    6 Place back in the oven for 15 more minutes.


     Kale on a chopping board sliced

    7 Wash and slice 200g (7 oz) of kale.


     Saucepan with sauteed kale and garlic

    8 Add 1 tbsp of olive oil into a sauce pan and add the saved garlic. Cook for two minutes until fragrant.

    9 Add the kale. Cook for 5 minutes with a lid on, stirring often. Add a pinch of salt and pepper. Set aside when done.


     Mediterrean grilled salad with pinenuts

    10 When everything has finished cooking make four equal portions from the baking tray and kale. Serve with 1 tbsp of pine nuts, ½ tbsp of olive oil and a squeeze of lemon juice. Keep in the fridge.


    Panfried salmon

     Cast iron pan with garlic and thyme

    Note: leave salmon pinker by lowering the cooking time if you prefer it that way

    1 Crush a peeled clove of garlic with the back of a knife. Place into a frying/cast iron pan

    2 Add 1 tbsp of butter and 1 tsp thyme (optional) Heat on medium heat until fragrant


     Raw salmon cooking on a cast iron pan

    3 Lightly season all sides of the salmon (400g/14oz) with salt and pepper.

    4 Add the salmon skin side up to the pan. Cook for 10 minutes until the fish has cooked about halfway.


    Close up of salmon on a cast iron pan

    5 Flip the fish once it's about half way cooked. Looking from the side of the salmon, you'll be able to see how far long it is by the cooked line.


     Pan-fried salmon on a cast iron pan

    6 Squeeze some lemon juice over the salmon.
    7 Once the salmon is cooked, divide it into four portions.
    Each portion is served with steamed broccoli (100g/3.5oz) and half an avocado (50g/2 oz). Drizzle 1 tbsp of olive oil over the dish.


    Cook breakfast bacon

     Cooked bacon on a baking tray

    1 Place 200g (7 oz) of bacon on a baking tray and cook for 20-30 minutes until done

    2 Divide into 4 portions. Store two in the fridge.

    Prepare breakfast

     Breakfast of boiled eggs, spinach and bacon with butter

    This makes all four portions of breakfast. Alternatively divide the recipe in half to only make two portions

    1 Boil 8 eggs for 8-10 minutes. Alternatively scramble or fry them

    2 Steam 400g (14 oz) of spinach.

    3 Divide the eggs and spinach into four portions. Add a portion of bacon to each and add 1 tbsp of butter to each breakfast

    You will be eating the same breakfast, lunch and dinner every day.

    Breakfast

    1 portion of eggs, bacon and spinach

    Prep needed:

    Make more during the week if you only made two portions



    Lunch

    1 portion of panfried salmon

    Prep needed:

    Steam 100g (3.5 oz) of broccoli

    Add 1 tbsp of olive oil

    Add half an avocado (50g/2oz)


    Dinner

    1 portion of Mediterrean grilled salad

    Prep needed:

    Add 1 tbsp of pinenuts

    Add 1/2 tbsp of olive oil

    Add lemon juice to taste

    Checkout our guide on the best ways to store ingredients See more


    Yes, canned salmon is a cheaper alternative although it won't taste exactly the same.


    Recipes

    Breakfast

    Breakfast of eggs, bacon and spinach

    Eggs with bacon and spinach

    Lunch

    Plate with salmon, broccoli and avocado

    Salmon with broccoli and avocado

    Dinner

    Mediterrean salad with chicken, bacon, halloumi and grilled vegetables

    Mediterrean grilled salad

    Roasted peppers, halloumi and tomatoes with chicken and bacon. Mixed with sauteed kale and topped with pinenuts

    Daily macros & nutrition


    Grocery list

    Vegetables

    400g (14 oz) spinach

    400g (14 oz) broccoli

    200g (7 oz) kale

    200g (7 oz) avocado (about 2 avocados)

    100g (3.5 oz) cherry tomatoes

    200g (7 oz) red peppers

    garlic

    lemon

    fresh oregano (optional)

    Meat

    400g (14 oz) bacon

    400g (14 oz) chicken

    400g (14 oz) salmon filets

    Other

    butter

    200g (7 oz) halloumi cheese

    olive oil

    8 large eggs (8x50g)

    pinenuts (40g/1.5oz needed)

    salt & pepper

    dried oregano herb

    Instructions

    This keto meal plan is simple, easy and fast with only 1500 calories. The peppers, halloumi, tomatoes, chicken and bacon are roasted in the oven while the kale is sauteed for a few minutes in a saucepan. The salmon is panfried and the broccoli is steamed.

    While we’ve chosen to boil the eggs, you can equally scramble or fry them. Each portion is served with 1 tbsp of butter which can be used in scrambling the eggs. The breakfast bacon is all cooked easily in the oven so it’s ready when you need it in the mornings

    Equipment

  • scale
  • 1x saucepan
  • 1x large baking tray
  • cast iron/frying pan
  • steamer
  • chopping board & knife
  • Mediterrean grilled salad

     Baking tray with peppers, bacon and chicken

    1 Preheat the oven to 180c/355f.

    2 Slice 200g (7 oz) of peppers, 400g (14 oz) of chicken and 200g (7 oz) of bacon. Place on a large baking tray.

    3 Add 2 cloves of chopped garlic, 2 tbsp of olive oil, 1 tbsp of oregano, ½ tsp salt, ¼ tsp pepper, 1 tsp of paprika. Mix well.

    4 Cook in the oven for 15 minutes before adding the tomato and halloumi.


     Halloumi and tomatoes added to a baking tray

    5 Add 200g (7oz) of sliced halloumi and 100g (3.5 oz) of cherry tomatoes to the baking tray.

    6 Place back in the oven for 15 more minutes.


     Kale on a chopping board sliced

    7 Wash and slice 200g (7 oz) of kale.


     Saucepan with sauteed kale and garlic

    8 Add 1 tbsp of olive oil into a sauce pan and add the saved garlic. Cook for two minutes until fragrant.

    9 Add the kale. Cook for 5 minutes with a lid on, stirring often. Add a pinch of salt and pepper. Set aside when done.


     Mediterrean grilled salad with pinenuts

    10 When everything has finished cooking make four equal portions from the baking tray and kale. Serve with 1 tbsp of pine nuts, ½ tbsp of olive oil and a squeeze of lemon juice. Keep in the fridge.


    Panfried salmon

     Cast iron pan with garlic and thyme

    Note: leave salmon pinker by lowering the cooking time if you prefer it that way

    1 Crush a peeled clove of garlic with the back of a knife. Place into a frying/cast iron pan

    2 Add 1 tbsp of butter and 1 tsp thyme (optional) Heat on medium heat until fragrant


     Raw salmon cooking on a cast iron pan

    3 Lightly season all sides of the salmon (400g/14oz) with salt and pepper.

    4 Add the salmon skin side up to the pan. Cook for 10 minutes until the fish has cooked about halfway.


    Close up of salmon on a cast iron pan

    5 Flip the fish once it's about half way cooked. Looking from the side of the salmon, you'll be able to see how far long it is by the cooked line.


     Pan-fried salmon on a cast iron pan

    6 Squeeze some lemon juice over the salmon.
    7 Once the salmon is cooked, divide it into four portions.
    Each portion is served with steamed broccoli (100g/3.5oz) and half an avocado (50g/2 oz). Drizzle 1 tbsp of olive oil over the dish.


    Cook breakfast bacon

     Cooked bacon on a baking tray

    1 Place 200g (7 oz) of bacon on a baking tray and cook for 20-30 minutes until done

    2 Divide into 4 portions. Store two in the fridge.

    Prepare breakfast

     Breakfast of boiled eggs, spinach and bacon with butter

    This makes all four portions of breakfast. Alternatively divide the recipe in half to only make two portions

    1 Boil 8 eggs for 8-10 minutes. Alternatively scramble or fry them

    2 Steam 400g (14 oz) of spinach.

    3 Divide the eggs and spinach into four portions. Add a portion of bacon to each and add 1 tbsp of butter to each breakfast


    What to eat

    You will be eating the same breakfast, lunch and dinner every day.

    Breakfast

    1 portion of eggs, bacon and spinach

    Prep needed:

    Make more during the week if you only made two portions



    Lunch

    1 portion of panfried salmon

    Prep needed:

    Steam 100g (3.5 oz) of broccoli

    Add 1 tbsp of olive oil

    Add half an avocado (50g/2oz)


    Dinner

    1 portion of Mediterrean grilled salad

    Prep needed:

    Add 1 tbsp of pinenuts

    Add 1/2 tbsp of olive oil

    Add lemon juice to taste

    FAQ

    Checkout our guide on the best ways to store ingredients Click here


    Yes, canned salmon is a cheaper alternative although it won't taste exactly the same.


    A breakfast with egg and lunch with salmon in meal prep containers

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