Free 3-day sample · supermarket matched
Here is a three-day keto meal plan averaging 1986 calories, 163g protein, 133g fat and 34g carbohydrate per day. Its recipes are matched against Meal Matcher’s Tesco ingredient coverage.
You can generate another sample here without signing up. Create an account to personalise and save your plan; the full planner adds swaps, quantities and the complete supermarket-matched shopping workflow.
Calories
1986
daily average
Protein
163g
daily average
Fat
133g
daily average
Carbs
34g
daily average
Fibre
14g
daily average
Sample plan
Nutrition is calculated across every recipe shown. Daily totals naturally vary; the average is designed around 2,000 calories.
Day 1
148g protein
24g fibre
Air Fryer Omelette
15 min · 578 kcal
Steamed Broccoli
15 min · 117 kcal
Cottage Cheese Frittata
30 min · 526 kcal
Lemon Garlic Chickpeas
10 min · 186 kcal
Garlic Spinach & Cheese Smothered Chicken
35 min · 534 kcal
Carrot and Orange Juice
5 min · 50 kcal
Day 2
178g protein
11g fibre
Pepper, Tomato & Ham Omelette
20 min · 684 kcal
Caprese Chicken Salad
25 min · 393 kcal
Garlic and Onion Frittata
20 min · 342 kcal
Keto Chilli Beef Bowl
35 min · 566 kcal
Day 3
164g protein
9g fibre
Cheesy Soufflé Omelette
20 min · 542 kcal
Viral Chicken and Egg Parmesan Pizza
40 min · 679 kcal
Smoked Paprika Beef Skewers with Leaf Salad
25 min · 419 kcal
Cayenne Crusted Tofu Steaks
20 min · 342 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
£31.92
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 Cheddar
Creamfields Mature White Cheddar 400G
Matched at Tesco
For Lean Beef Mince 5%
Tesco Lean Beef Steak Mince 5% Fat 250G
Matched at Tesco
About this plan
Across these three days, the plan ranges from 1982 to 1991 calories per day and averages 163g of protein. Day 2 is the highest-protein day at 178g, while Day 1 lands closest to the 2,000-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 14 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 1986 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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Move up or down in 100-calorie steps while keeping the same diet and supermarket.
