Free 3-day sample · supermarket matched
Here is a three-day keto meal plan averaging 1487 calories, 134g protein, 89g fat and 38g carbohydrate per day. Its recipes are matched against Meal Matcher’s Tesco ingredient coverage.
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Calories
1487
daily average
Protein
134g
daily average
Fat
89g
daily average
Carbs
38g
daily average
Fibre
16g
daily average
Sample plan
Nutrition is calculated across every recipe shown. Daily totals naturally vary; the average is designed around 1,500 calories.
Day 1
116g protein
20g fibre
Cottage Cheese Omelette with Bacon and Cheddar
20 min · 403 kcal
Carrot and Orange Juice
5 min · 100 kcal
Cottage Cheese Frittata
30 min · 263 kcal
Lemon Garlic Chickpeas
10 min · 186 kcal
Garlic Spinach & Cheese Smothered Chicken
35 min · 534 kcal
Day 2
147g protein
9g fibre
Korean Style Steamed Scrambled Eggs
15 min · 376 kcal
Ensalada de Pollo
30 min · 254 kcal
Garlic and Onion Frittata
20 min · 171 kcal
Thai Basil Chicken
25 min · 354 kcal
Cayenne Crusted Tofu Steaks
20 min · 342 kcal
Day 3
138g protein
18g fibre
Fried Courgette and Tomatoes with Summer Eggs
26 min · 240 kcal
Spinach Onion Scramble
7 min · 134 kcal
Mushroom and Spinach Omelette
25 min · 400 kcal
Pan-Seared Cod with Lemon and Dill
25 min · 396 kcal
Kale and Silken Tofu Stir-fry
20 min · 308 kcal
A small shopping preview
Here are a few products used by this plan. Generate your own personalised plan to receive the complete shopping list and quantities.
Estimated recipe cost
£32.83
Across all three days shown above.
For Egg
Tesco Free Range Eggs Mixed Sized 6 Pack
Matched at Tesco
For Chicken Breast
Willow Farm Chicken Breast Pieces 500g
Matched at Tesco
For Cod - skinless,boneless
Tesco Finest Skinless & Boneless Cod Loins 280G
Matched at Tesco
For Chicken Stock
Tesco 10 Chicken Stock Cubes 100G
Matched at Tesco
About this plan
Across these three days, the plan ranges from 1478 to 1497 calories per day and averages 134g of protein. Day 2 is the highest-protein day at 147g, while Day 2 lands closest to the 1,500-calorie target. This variation is normal: the planner balances whole meals over the sample rather than forcing every day to end on an identical number.
The sample includes 9 meal periods built from 15 recipes. It is generated from Meal Matcher’s real recipe catalogue, then limited to recipes whose ingredients can be mapped for Tesco. That makes it a working preview of the planner rather than a hand-written list of meal ideas.
Three days is long enough to see how breakfast, lunch and dinner fit together without publishing an entire personalised week or its full shopping list. When you build your own plan, you can change calories, dietary preference and supermarket, then save or swap meals around your routine.
The three days average 1487 calories. Individual days vary slightly because the planner uses practical portions and complete recipes.
Yes. The regenerate button builds a temporary new three-day sample. The URL itself continues to show the reviewed default plan.
The public page shows only a few retailer-matched examples. The full quantities and shopping workflow are available inside the planner.
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