1500 Calorie Keto Weight Loss Plan
A strict ketogenic plan at 1,500 calories with under 30g net carbs daily. High fat and moderate protein put your body into ketosis, where it burns fat as its primary fuel source. Great for rapid initial weight loss.
Calories
1471
per day
Protein
94g
per day
Carbs
20g
per day
Fat
116g
per day
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Sunn sends you daily meals, tracks what you eat, and adjusts your plan as you go.
Start your free trial7-Day Meal Plan
Monday
1550 cal · 100g P · 22g C · 122g FScrambled eggs (3) in butter, Bacon (2 slices), Avocado (50g)
Chicken Caesar salad (no croutons), Chicken (140g), Parmesan, Caesar dressing
Macadamia nuts (20g)
Salmon (140g), Garlic butter asparagus, Cauliflower mash
Cream cheese (2 tbsp), Celery sticks
Tuesday
1520 cal · 81g P · 17g C · 126g FBulletproof coffee (butter + MCT), Hard-boiled eggs (2)
Beef burger patty (150g, no bun), Cheese, lettuce wrap, Pickles, mustard
Pepperoni (30g), Mozzarella (30g)
Pork belly (120g), Sauteed kale, Olive oil
Whipped cream (3 tbsp), Raspberries (30g)
Wednesday
1450 cal · 91g P · 23g C · 116g FKeto smoothie: coconut cream, cocoa, MCT oil, collagen
Tuna salad (130g tuna), Mayo, celery, in lettuce cups
Cheese crisps, Guacamole (2 tbsp)
Chicken thighs (160g, skin-on), Creamy mushroom sauce, Steamed broccoli
Almonds (15g)
Thursday
1500 cal · 99g P · 18g C · 118g FOmelet: 3 eggs, cheese, mushrooms, spinach
Grilled shrimp (160g), Avocado (60g), Mixed greens, olive oil
Olives (10), Prosciutto (30g)
Ribeye steak (150g), Sauteed spinach in butter, Mushrooms
Coconut fat bombs (1)
Friday
1440 cal · 110g P · 20g C · 106g FBacon (3 slices), Fried eggs (2), Tomato slices
Chicken salad: chicken (130g), mayo, celery, pecans
String cheese (2)
Baked cod (150g), Garlic butter, Roasted Brussels sprouts
Pork rinds (20g)
Saturday
1430 cal · 91g P · 21g C · 113g FSmoked salmon (80g), Cream cheese, Cucumber
Cobb salad: chicken, bacon, egg, avocado, blue cheese
Walnuts (20g)
Lamb chops (130g), Mint butter, Roasted zucchini
Sugar-free jello, Whipped cream
Sunday
1410 cal · 89g P · 19g C · 111g FKeto egg muffins (3): egg, cheese, spinach, bacon
Turkey and cheese roll-ups (4), Mustard, Pickle spears
Brie cheese (30g), Walnuts (10g)
Duck breast (140g), Creamed spinach, Cauliflower gratin
Dark chocolate 90% (10g)
Weekly Grocery List
Protein
- •Chicken thighs (300g)
- •Chicken breast (270g)
- •Salmon (140g)
- •Cod (150g)
- •Tuna (130g)
- •Shrimp (160g)
- •Ribeye steak (150g)
- •Beef patties (150g)
- •Lamb chops (130g)
- •Pork belly (120g)
- •Duck breast (140g)
- •Bacon (1 pack)
- •Eggs (2 dozen)
- •Smoked salmon (80g)
- •Turkey slices
- •Prosciutto
- •Pepperoni
Dairy
- •Butter (unsalted)
- •Cream cheese
- •Heavy whipping cream
- •Mozzarella
- •Parmesan
- •Brie
- •Blue cheese
- •String cheese
- •Cheddar
Produce
- •Avocados (3)
- •Spinach
- •Kale
- •Broccoli
- •Cauliflower
- •Asparagus
- •Zucchini
- •Brussels sprouts
- •Mushrooms
- •Celery
- •Cucumber
- •Lettuce
- •Tomatoes (limited)
- •Raspberries (small amount)
Fats & Extras
- •MCT oil
- •Coconut oil
- •Olive oil
- •Macadamia nuts
- •Almonds
- •Walnuts
- •Pecans
- •Mayo
- •Guacamole
- •Olives
- •Pickles
- •Pork rinds
- •90% dark chocolate
- •Collagen powder
- •Cocoa powder
Tips for Success
The first 3-5 days are the hardest — you may feel tired and foggy as your body adapts. This is normal keto flu.
Drink extra water and add salt to your meals. Keto causes water and electrolyte loss.
Test with keto strips for the first 2 weeks to confirm you're in ketosis (under 0.5-1.0 mmol/L).
If you stall, check hidden carbs in sauces, dressings, and 'sugar-free' products.
Keep meals simple: a protein + a fat + a green vegetable. Don't overcomplicate keto.
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Take the free quizCommon Questions
How fast will I lose weight on keto?
Many people lose 3-7 lbs in the first week (mostly water weight from glycogen depletion). After that, expect 1-2 lbs per week of actual fat loss at this calorie level.
Is keto safe long-term?
Short-term keto (3-6 months) is well-studied and safe for most healthy adults. For longer-term use, consult your doctor. Some people cycle in and out of keto.
What about keto flu?
Symptoms like headache, fatigue, and brain fog in the first week are caused by electrolyte loss. Increase sodium (salt your food generously), magnesium, and potassium. Most symptoms resolve within 5-7 days.