2100 kcal Keto Maintenance Meal Plan
A balanced keto diet for long-term weight maintenance and health.
Perfect for those who want to stay in ketosis permanently!
- You want to maintain your weight on a keto diet
- Your TDEE is around 2100 kcal
- You weigh around 70-85 kg
- You are moderately active (3-4 workouts/week)
- Keto is your long-term lifestyle
Day-by-day meal plan
Days 2–7: the full week
Every day hits the same target: 2100 kcal and about 130 g of protein. Macros are calculated from the ingredients using standard food composition tables (weights refer to dry/raw products), so treat them as estimates — differences of a few percent between brands are normal. The shopping list below covers day 1.
Day 2
— 2096 kcal · 129 g protein · 25 g carbs · 163 g fat
Day 3
— 2110 kcal · 130 g protein · 25 g carbs · 164 g fat
Day 4
— 2125 kcal · 129 g protein · 27 g carbs · 166 g fat
Day 5
— 2053 kcal · 127 g protein · 23 g carbs · 161 g fat
Day 6
— 2051 kcal · 129 g protein · 28 g carbs · 159 g fat
Day 7
— 2077 kcal · 128 g protein · 28 g carbs · 161 g fat
Shopping list and estimated cost
🥩 Meat & Fish
- Trout fillet 1.3 kg (~78 zł)
- Bacon 300g (~21 zł)
- Large eggs 21 (~15 zł)
🧀 Dairy & Cheese
- Butter + herb butter 350g (~14 zł)
- Halloumi 700g (~53 zł)
- Cream cheese 350g (~17 zł)
- Parmesan 100g (~10 zł)
💡 Low-carb vegetables
- Avocado 6 (~30 zł)
- Asparagus 700g (~28 zł)
- Zucchini 700g (~6 zł)
- Arugula, cherry tomatoes (~15 zł)
🥜 Fats & Nuts
- Olive oil 200ml (~10 zł)
- MCT oil 100ml (~14 zł)
- Brazil nuts 200g (~22 zł)
- Walnuts 150g (~12 zł)
- Olives 200g (~10 zł)
☕ Other
- Coffee beans 250g (~20 zł)
- Lemons 4 (~4 zł)
- Electrolytes (~48 zł)
💰 Estimated cost
Who this meal plan is for
This meal plan is structured for individuals who are already adapted to a ketogenic diet and wish to maintain their current body weight. The daily energy target is set at approximately 2100 kcal, which serves as a typical maintenance level for a moderately active woman or a man with a lower activity level. However, individual energy needs can vary significantly based on factors like age, sex, body composition, and daily physical activity.
To determine if 2100 kcal is an appropriate target for your personal maintenance, it is recommended to calculate your own Total Daily Energy Expenditure. You can get a precise estimate using our TDEE Calculator. This plan provides a practical framework for maintaining ketosis over the long term, but it is not specifically designed for weight loss or muscle gain, which would require a caloric deficit or surplus, respectively.
Where this macronutrient split comes from
The macronutrient targets in this plan are derived from a standard ketogenic ratio, prioritizing fat, with moderate protein and very low carbohydrates. The caloric breakdown is calculated using the standard values of 4 kcal per gram for protein and carbohydrates, and 9 kcal per gram for fat.
This results in the following calculation: 130g of protein provides 520 kcal. 25g of carbohydrates provides 100 kcal. 160g of fat provides 1440 kcal. The sum of these macronutrients is 2060 kcal, a figure that aligns with the plan's 2100 kcal target, with minor differences attributable to food data rounding.
The protein level of 130 grams is a robust target for maintaining muscle mass. For an individual weighing 80 kg, this amounts to approximately 1.6 g of protein per kg of body weight, a common recommendation for active individuals. The carbohydrate limit of 25 grams is set to reliably support a state of nutritional ketosis. The remaining calories are supplied by dietary fat, consistent with the principles of a ketogenic diet.
How to adapt this plan to yourself
Since 2100 kcal is an average value, you will likely need to adjust the portion sizes to match your specific energy requirements. The first step is to establish your personal maintenance calorie target using the TDEE Calculator. Once you have your number, you can scale this meal plan up or down.
For example, if your calculated TDEE is 2400 kcal, you need to add 300 kcal to the plan. If your TDEE is 1800 kcal, you need to remove 300 kcal. The most effective way to do this while staying in ketosis is by adjusting the fat and, to a lesser extent, protein sources. To add 300 kcal, you could include an extra 33 grams of fat (e.g., 3 tablespoons of olive oil or a 50g serving of macadamia nuts). To subtract calories, you would reduce these fat sources accordingly. For more detailed targets based on your goals, our Macronutrient Calculator can provide a personalized breakdown.
Substitutions and common questions
- How can I substitute ingredients? The best practice is to swap foods with similar macronutrient profiles. For instance, replace baked trout with another fatty fish like salmon. Swap spinach for kale, or broccoli for cauliflower. Similarly, one fat source, like avocado, can be exchanged for another, like olive oil or a handful of nuts. The goal is to keep the day's total protein, fat, and carbohydrate intake as close to the plan's targets as possible.
- What if I want to eat for muscle gain? This is a maintenance plan. To support muscle hypertrophy, you need both a consistent training stimulus and a caloric surplus. You would need to adapt this plan by increasing the total calories and ensuring your protein intake is sufficient. Use the adaptation methods described in the previous section to add calories, primarily from protein and fat sources.
- What about electrolytes and hydration? While this plan includes foods that contain electrolytes, ketogenic diets can increase the excretion of water and minerals like sodium, potassium, and magnesium. It is important to maintain adequate hydration throughout the day and be mindful of your electrolyte intake from food sources.