2800 Calorie 14-Day Keto Meal Plan

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

Scrambled eggs with spinach and tomatoes wrapped in whole wheat tortilla for a fast protein-carb recovery meal.

Flaky baked salmon over quinoa with spinach, cucumber, and cherry tomatoes. Finished with lemon and olive oil for a protein-rich omega-3 lunch.

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

Tender grilled chicken breast over crisp romaine with cucumber, cherry tomatoes, and creamy avocado, finished with a lemon-olive oil dressing. Light, high-protein, and ready in 25 minutes.

Crispy tofu with broccoli and bell pepper over brown rice to restore glycogen and protein after training.

A protein-packed breakfast wrap with lean ground turkey, scrambled eggs, and fresh spinach in a whole wheat tortilla. Perfect for busy mornings when you need sustained energy.

Tomato-based skillet with chickpeas and spinach, finished with gently poached eggs on top. Protein-rich, comforting, and great for dinner or brunch.

Quick sauté of chicken breast with asparagus and red bell pepper, brightened with lemon. Lean, low sodium, and weeknight-fast.

Baked egg muffins with zucchini, red bell pepper, and onion. Portable, protein-friendly, and low in sodium.

Whole wheat tortilla spread with creamy hummus, layered with spinach, bell pepper, cucumber, and tomatoes. Simple, fresh, and portable.

Crisp tofu cubes tossed with broccoli and bell pepper in a ginger-garlic soy glaze. Serve over rice for a speedy weeknight vegan dinner.

Tofu crumbles with spinach, cherry tomatoes, and turmeric for a plant-powered, kidney-friendly breakfast.

Crispy pan-seared tofu with broccoli and carrots in a soy-ginger sauce, served over brown rice. Balanced plant protein with satisfying crunch.

Seared salmon served over brown rice with broccoli, carrots, and spinach, finished with lemon and olive oil.

Crunchy whole wheat toast topped with mashed avocado, jammy eggs, and sweet cherry tomatoes finished with fresh basil.

Whole wheat pasta tossed with sautéed zucchini, carrots, and red bell pepper in olive oil and herbs—light, colorful, and kidney-conscious.

Simple burrito-style bowl with brown rice, seasoned black beans, corn, tomatoes, and avocado. Balanced macros and easy to batch cook.

Fluffy three-egg omelette filled with wilted spinach, sweet cherry tomatoes, and tangy feta. A quick, protein-rich breakfast with Mediterranean flair.

Baked salmon served over spinach with cucumber and cherry tomatoes, dressed with lemon and dill for omega-3s and low sodium.

Flaky cod with zucchini and carrots over rice, finished with lemon and dill for a light kidney-friendly lunch.

A creamy green smoothie with banana, spinach, oats, and chia. Lightly sweet, fiber-rich, and perfect for a quick morning refuel.

Creamy olive-oil egg salad with celery and cucumber tucked into romaine leaves for a crisp, kidney-conscious lunch.

Flaky cod cooked with zucchini and cherry tomatoes, finished with lemon and dill. Served over rice for a kidney-friendly dinner.

Creamy chia pudding with warm cinnamon and diced apple for crunch. Prep at night and wake up to a fiber-rich, gently sweet breakfast.

Crisp tofu with broccoli, carrots, and spinach over rice, dressed with lemon and olive oil instead of soy sauce for a low-sodium lunch.

Grilled chicken with brown rice and broccoli for a balanced protein-carb recovery meal.

Warm quinoa cooked in almond milk, topped with mixed berries and chia. A naturally gluten-free, protein-rich start to the day.

A light yet protein-packed lunch featuring flaky tuna mixed with crunchy celery and a light olive oil dressing, served over a bed of crisp romaine lettuce. Simple, satisfying, and omega-3 rich.

Seared salmon over quinoa with spinach and cherry tomatoes to replenish protein and carbs post-workout.

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

Ground turkey sautéed with chickpeas, tomatoes, and spices, scooped into crisp romaine leaves. A low-carb, high-protein handheld lunch.

Seared salmon and tender asparagus tossed with whole wheat pasta, olive oil, and lemon-dill. Omega-3 rich and kidney-conscious.

Brown rice base topped with creamy avocado, sautéed spinach, cherry tomatoes, and soft-boiled eggs. A balanced bowl with carbs, healthy fats, and protein.

Whole wheat tortilla filled with tuna, cucumber, and olive oil for lean protein and carbs after training.

A perfectly balanced bowl featuring tender grilled chicken breast, nutritious brown rice, and a colorful array of steamed vegetables. This complete meal provides protein, complex carbs, and essential nutrients.

A protein-packed vegan alternative to scrambled eggs. Seasoned tofu crumbles are cooked with colorful vegetables and turmeric for a satisfying, nutritious breakfast that keeps you full all morning.

Grilled chicken breast over crisp romaine with cucumber and cherry tomatoes, dressed with lemon and olive oil for a kidney-friendly lunch.

A colorful and nutritious Buddha bowl featuring protein-rich black beans and quinoa, creamy avocado, sweet corn, and zesty lime dressing. A complete plant-based meal that satisfies.

Lightly sautéed spinach on whole wheat toast with soft-scrambled eggs and fresh parsley for a heart-healthy, kidney-conscious breakfast.

A wholesome and filling pita pocket stuffed with creamy hummus, crisp fresh vegetables, and tangy feta cheese. This Mediterranean-inspired lunch is balanced, delicious, and ready in minutes.

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.