1800 Calorie Keto Maintenance Plan
A ketogenic maintenance plan at 1,800 calories with under 30g net carbs. For those who've adapted to keto and want to maintain weight while staying in ketosis. Higher calories than the weight loss version allow more variety and flexibility.
Calories
1763
per day
Protein
111g
per day
Carbs
23g
per day
Fat
138g
per day
Get this meal plan on WhatsApp
Sunn sends you daily meals, tracks what you eat, and adjusts your plan as you go.
Start your free trial7-Day Meal Plan
Monday
1900 cal · 124g P · 26g C · 146g FEggs (3) with cheese, Bacon (3 slices), Avocado (60g)
Chicken breast (160g), Caesar salad (no croutons), Parmesan, dressing
Almonds (25g), Dark chocolate 90% (10g)
Ribeye steak (180g), Sauteed mushrooms in butter, Steamed broccoli
Brie (30g), Celery with cream cheese
Tuesday
1820 cal · 100g P · 22g C · 152g FKeto smoothie: coconut cream, MCT oil, cocoa, collagen
Salmon (160g), Arugula salad, Olive oil, lemon, Feta (20g)
Pepperoni (40g), Mozzarella (30g)
Pork belly (140g), Creamed spinach, Cauliflower gratin
Coconut fat bombs (2)
Wednesday
1660 cal · 105g P · 23g C · 130g FOmelet: 3 eggs, ham, cheese, peppers
Tuna salad (140g tuna), Lettuce cups, Mayo, celery, avocado
Macadamia nuts (25g)
Chicken thighs (180g, skin-on), Garlic butter green beans, Side salad
Whipped cream (3 tbsp), Raspberries (40g)
Thursday
1800 cal · 114g P · 18g C · 142g FBulletproof coffee, Smoked salmon (80g), Cucumber
Burger patties (2, 200g total), Cheese, Lettuce wrap, Pickles
Olives (12), Prosciutto (40g)
Baked cod (160g), Garlic aioli, Roasted asparagus, Butter
Cheese board: brie, cheddar, walnuts
Friday
1680 cal · 114g P · 22g C · 130g FBacon and egg cups (3), Avocado (50g)
Grilled shrimp (180g), Caesar salad, Parmesan, dressing
String cheese (2), Pecans (15g)
Duck breast (160g), Sauteed kale, Mushrooms in cream sauce
Sugar-free jello, Whipped cream
Saturday
1740 cal · 104g P · 24g C · 136g FKeto egg muffins (3), Sour cream
Cobb salad: chicken (130g), bacon, egg, avocado, blue cheese
Guacamole (4 tbsp), Pork rinds
Lamb rack (160g), Mint pesto, Roasted zucchini
Chamomile tea, Walnuts (15g)
Sunday
1740 cal · 114g P · 26g C · 132g FSteak and eggs: sirloin (120g), eggs (2), Sauteed spinach
Turkey and cheese roll-ups (5), Mustard, Pickle spears, Olives
Keto chocolate mousse (avocado, cocoa, cream)
Roasted whole chicken thigh (200g), Cauliflower mash, Gravy
90% dark chocolate (15g), Macadamia nuts (10g)
Weekly Grocery List
Protein
- •Chicken breast (160g)
- •Chicken thighs (380g)
- •Ribeye steak (180g)
- •Sirloin (120g)
- •Beef patties (200g)
- •Salmon (160g)
- •Cod (160g)
- •Shrimp (180g)
- •Duck breast (160g)
- •Lamb rack (160g)
- •Pork belly (140g)
- •Eggs (2 dozen)
- •Bacon (1 pack)
- •Smoked salmon (80g)
- •Turkey slices
- •Prosciutto
- •Pepperoni
- •Ham
- •Collagen peptides
Dairy
- •Butter (unsalted)
- •Heavy cream
- •Cream cheese
- •Sour cream
- •Brie
- •Cheddar
- •Mozzarella
- •Parmesan
- •Blue cheese
- •Feta
- •String cheese
Produce
- •Avocados (4)
- •Raspberries (small)
- •Spinach
- •Kale
- •Broccoli
- •Cauliflower
- •Asparagus
- •Zucchini
- •Green beans
- •Mushrooms
- •Celery
- •Cucumber
- •Arugula
- •Lettuce
- •Bell peppers
- •Olives
Fats & Extras
- •MCT oil
- •Coconut oil
- •Olive oil
- •Coconut cream
- •Almonds
- •Walnuts
- •Pecans
- •Macadamia nuts
- •Pork rinds
- •Mayo
- •Guacamole
- •90% dark chocolate
- •Cocoa powder
- •Pickles
- •Sugar-free jello
Tips for Success
Maintenance keto is more relaxed than weight loss keto — you can eat more nuts, cheese, and dark chocolate.
You're already fat-adapted, so occasional slightly higher carb days (40-50g) won't kick you out of ketosis for long.
Variety in fats matters: rotate between olive oil, coconut oil, butter, and animal fats for different nutrients.
Get regular bloodwork every 6 months to monitor cholesterol, especially if eating high saturated fat.
Keep electrolytes up even in maintenance — magnesium, potassium, and sodium remain important on keto.
Snap a photo. Get instant macros.
Send any meal photo to Sunn on WhatsApp and get a detailed nutrition breakdown in seconds.
Take the free quizCommon Questions
Can I stay on keto forever?
Many people thrive on long-term keto. The key is regular bloodwork to monitor cholesterol and kidney markers. Some prefer cycling: keto for 6 months, then moderate-carb for 2 months.
Will I regain weight if I stop keto?
You'll regain 3-5 lbs of water weight when reintroducing carbs (glycogen stores refill). This is not fat. Actual weight regain depends on your total calorie intake, not carbs specifically.
How do I know I'm still in ketosis?
After months of keto, blood ketone testing is more reliable than urine strips. Levels of 0.5-3.0 mmol/L indicate ketosis. Most keto-adapted people can tell by how they feel — stable energy, no cravings.