Free 3-day sample · supermarket matched
Here is a three-day keto meal plan averaging 2489 calories, 194g protein, 169g fat and 46g carbohydrate per day. Its recipes are matched against Meal Matcher’s Tesco ingredient coverage.
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Calories
2489
daily average
Protein
194g
daily average
Fat
169g
daily average
Carbs
46g
daily average
Fibre
20g
daily average
Sample plan
Nutrition is calculated across every recipe shown. Daily totals naturally vary; the average is designed around 2,500 calories.
Day 1
187g protein
20g fibre
Air Fryer Omelette
15 min · 578 kcal
Steamed Broccoli
15 min · 39 kcal
Kids’ Cheese and Vegetable Frittata
30 min · 699 kcal
Mexican Spiced Keto Meatballs
30 min · 866 kcal
Kale and Silken Tofu Stir-fry
20 min · 308 kcal
Day 2
204g protein
21g fibre
Chorizo and Egg Breakfast Cups
25 min · 825 kcal
Bacon-Wrapped Cheese-Stuffed Meatballs
40 min · 576 kcal
Lemon Garlic Chickpeas
10 min · 186 kcal
Keto Chilli Beef Bowl
35 min · 566 kcal
Cayenne Crusted Tofu Steaks
20 min · 342 kcal
Day 3
192g protein
19g fibre
Cottage Cheese Omelette with Bacon and Cheddar
20 min · 806 kcal
Cottage Cheese Frittata
30 min · 789 kcal
Smoked Paprika Beef Skewers with Leaf Salad
25 min · 838 kcal
Carrot and Orange Juice
5 min · 50 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
£38.18
Across all three days shown above.
For Egg
Tesco Free Range Eggs Mixed Sized 6 Pack
Matched at Tesco
For Lean Beef Mince 5%
Tesco Beef Lean Steak Mince 500G 5% Fat
Matched at Tesco
For Lean Beef Mince 5%
Tesco Lean Beef Steak Mince 5% Fat 250G
Matched at Tesco
For Beef Mince 10-15%
Tesco Beef Steak Mince 750G 15% Fat
Matched at Tesco
About this plan
Across these three days, the plan ranges from 2483 to 2495 calories per day and averages 194g of protein. Day 2 is the highest-protein day at 204g, while Day 2 lands closest to the 2,500-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 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 2489 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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