14-day ketogenic diet meal plan

What is a keto diet? Eating keto means limiting your net carb intake so that your body metabolizes fat creating energy and ketones. For many, this requires restricting net carbs to 20 grams per day.1 If you’re looking to maximize benefits like reversing type 2 diabetes or if you have a lot of weight to lose, the keto diet may be right for you.

If you want more carbs in your diet, and if don’t have type 2 diabetes or much weight to lose, then a more moderate low-carb diet might be a better choice for you. Moderate low carb may be easier to follow, but it also may be less effective than keto, meaning you may get more moderate results.2


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Top 3 keto cooking tips

  1. Automate breakfast: Choose one keto breakfast to eat every day, like scrambled eggs.3 Not hungry? Skip breakfast and sip a coffee instead.4 This saves time and money.
  2. Simplify with meal prep. Cook two servings for dinner and refrigerate the second serving for tomorrow’s lunch. Freeze other portions for later.
  3. Try no-cook plates. Sliced deli meats, cheeses, and veggies make an easy lunch. Here are many more.

Avoid keto flu

Drink lots of fluids and get enough salt, especially during the first week, to minimize symptoms of the initial “keto flu.”5 For example, a cup of bouillon 1-2 times per day really helps.6

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Who should NOT do a keto diet?

A keto low-carb, high-fat diet appears to be very safe for most people.7 However, in the following three situations you may need extra support:

  • Are you on medication for diabetes, e.g. insulin? More
  • Are you on medication for high blood pressure? More
  • Are you breastfeeding? More

If you’re not in any of these situations you should be safe to start a keto diet.

Disclaimer: While the ketogenic diet has many proven health benefits (e.g. weight loss, reversal of type 2 diabetes) it’s still controversial. Most importantly, there may be a need to adapt pre-existing medications (see above). Discuss any changes in medication and relevant lifestyle changes with your doctor. Full disclaimer

This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.

 

 

Week 1 of the keto diet meal plan

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Week 2 of the keto diet meal plan

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Tuesday


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Feel free to adjust this sample keto diet plan by making it vegetarian, dairy-free, or choosing from hundreds of other keto recipes.

 

 

Shopping lists and more

Do you want to get weekly shopping lists for the 14-day keto diet menu above? Lists that adapt to the number of people you choose to cook for and if you want to skip or change a few meals?

Just sign up for a (no commitment, cancel online anytime) and you’ll get these two and 90+ more complete weekly keto meal plans for free:

Keto: Week 1 of 14-day keto diet plan

This meal plan is the first week of our free 14-day keto diet plan. As a member you’ll get it complete with a shopping list and the possibility of changing the number of servings. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.

Full meal plan →

Keto: Week 2 of 14-day keto diet plan

This meal plan is the second week of our free 14-day keto diet plan. As a member you’ll get it complete with a shopping list and the possibility of changing the number of servings. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.

Full meal plan →

 


 

Premium ketogenic meal plans – including shopping lists

Do you want many more weekly keto meal plans and menus, including shopping lists and easily printable recipe guides? Check out our premium meal plan tool, available with lots of other bonus material with a
 
Here are examples of the keto meal plans you can get. There are also quick and easy, budget-friendly and many more options. These meal plans require a to view.

Keto: 5-ingredient meals #4

Are you tired of complicated recipes, odd ingredients, and long shopping lists? Well, with this week’s 5-ingredient meal plan, keto has never been easier or more delicious.

With just a few ingredients, plus some basic pantry items, we have put together this convenient ketogenic meal plan, which is as kind to your wallet as it is to your waist.

Full meal plan →

Keto: 5-ingredient meals #4

Are you tired of complicated recipes, odd ingredients, and long shopping lists? Well, with this week’s 5-ingredient meal plan, keto has never been easier or more delicious.

With just a few ingredients, plus some basic pantry items, we have put together this convenient ketogenic meal plan, which is as kind to your wallet as it is to your waist.

Full meal plan →

Keto: Vegetarian #4

Here’s a week-long meal plan filled with keto-friendly lacto-ovo vegetarian dishes. This is the fourth meal plan in a series of keto vegetarian meal plans.

It includes three hearty meals per day and will keep you under 20 grams of carbs per day. This week, you’re going to eat zucchini pizza boats, goat cheese salad with balsamico butter, and chaffles — among other tasty, filling keto meals. Delicious!

Full meal plan →

Keto: Dairy free #6

Following a healthy dairy-free diet doesn’t have to mean depriving yourself — and this week’s meal plan is proof of that.

On the menu, we have some spice-heavy keto dishes like our Sindhi-style lamb curry. Additionally, there are some quick and easy weeknight favorites such as our tasty tuna zoodle salad and chicken stir-fry.

While following this plan, if you’re not a big fan of certain ingredients, feel free to swap them. If, for example, you don’t enjoy eating lamb, you could always substitute it for chicken or beef.

The same goes for vegetables. If there’s something you don’t fancy, change it for another low-carb veggie. Check out our visual vegetable guide for more inspiration.

Get ready to enjoy some of our favorite keto meals while staying below 20 grams of net carbs per day.

Full meal plan →

Team Diet Doctor: Kate Nordin's favorites

Kate Nordin, Content Manager on Diet Doctor’s recipe team, created this week’s meal plan. As a working mom-of-three (all under age 5), Kate, who’s also a qualified nutritionist, learned to master time-saving techniques in the kitchen.

Here, she shares her favorite breakfast, lunch, and dinner ideas that both taste great and are simple to make.

“I like to keep things simple, yet nutritious. I spend a bit more time on the weekends making something fun for the family to eat, such as pancakes or pizza, which are, of course, the kid’s favorites. I love cooking, so the weekends allow me to be a bit more expressive with food, while also being able to sit and enjoy each meal with my five-year-old twins, two-year-old, and husband.”

This meal plan will keep you below 20 grams of net carbs per day.

Full meal plan →

 

More

A ketogenic diet for beginners
Ketogenic diet foods – what to eat and what to avoid

More keto recipes

 

 

Get started

For everything you need to get started – keto meal plans, shopping lists, daily tips and troubleshooting – just sign up for our free 2-week keto low-carb challenge:

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Updates

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Keto diet meal plan Q&A

Here are some of the most common questions about our keto diet plan. For even more questions and answers see our full keto diet FAQ.

 

I don’t like meat/eggs/dairy/[insert disliked food]. Can I still do a keto diet?

Sure. Just replace the thing you dislike with something else that is keto-friendly. It’s quite possible to eat a vegetarian keto diet, an egg-free keto diet and a dairy-free keto diet – and many other versions.

See our keto foods guidelines

 

Do I have to count calories on a keto diet?

No, you don’t have to.8 Many people get so satisfied on a low-carb, high-fat keto diet – with less hunger – that they automatically eat less and lose excess weight.9 This appears to be especially true if you base your diet on whole foods, and try to only eat when you’re hungry.10

Fat burning is also improved on a keto diet.11 This, however, does not mean that you can eat any amount of food and still lose weight. If you eat enough fat, the body will only need to burn that, not your stored body fat. That can stop weight loss.12

Common issues that can trip people up is snacking on delicious cheeses (when not hungry), or eating salted nuts (when not hungry) or eating baked keto goods, keto cookies etc. (when not hungry). It’s very easy to keep eating just because it tastes good. If you want to lose weight, try to only eat when you’re hungry, even on keto diet.13

Learn more: Should you count calories on a low-carb or keto diet?

 

Can I drink alcohol on a keto diet?

Yes. But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks.

Full keto alcohol guide

 

What are healthy fats on a keto diet?

Good examples include butter, olive oil, coconut oil, full-fat dairy (including heavy cream) and avocado oil.

Avoid low-fat products. On a low-carb diet like the keto diet, fat burning is significantly increased, and it’s OK to eat a higher-fat diet.14

Full keto fats, sauces and oils guide

 

How few carbs should I target on keto, and should I count net or total carbs?

On a keto diet we recommend below 20 grams of net carbs per day, and that’s what our keto recipes are aiming for.15

A keto diet is designed to be a moderate protein diet. However, some people may need to pay extra attention to avoid high protein intake (greater than 2.0g/kg/d) as it may make it more difficult to maintain ketosis. Although there is controversy how real of an issue this is, it may especially apply in the beginning for those who are very insulin resistant.16 However, eating too little protein may also present health issues such as poor muscle development, increased hunger, and lack of essential amino acids.17 That is why we recommend a moderate level of protein intake, defined as 1.2-1.7g/kg/d. See our protein guide.

Using our keto recipes or keto diet meal plans means you do not have to count to stay keto – we’ll do the counting for you. You can also follow our keto foods guidelines, and you can fairly easily stay on a keto plan without counting the carbs (though it may still be smart to count once in a while, just to make sure).

Learn more

 
Full keto diet FAQ


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  1. Some may be able to reliably remain in ketosis even at higher carb intake levels. For instance, in the study below, healthy volunteers remained consistently in ketosis consuming 50 grams per day. 

    Nutrition X 2019: Effects of differing levels of carbohydrate restriction on mood achievement of nutritional ketosis, and symptoms of carbohydrate withdrawal in healthy adults: A randomized clinical trial [randomized trial; moderate evidence]

    However, those who are overweight or have baseline insulin resistance may require a stricter approach, limiting net carbs to 20 grams per day.

    This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. You can learn more about our panel here [weak evidence].

  2. Although there are not many head-to-head trials of different levels of carb restriction, the following study showed a very-low carb diet out performed a moderate low carb diet.

    Nutrition & Diabetes 2017: Twelve-month outcomes of a randomized trial of a moderate-carbohydrate versus very low-carbohydrate diet in overweight adults with type 2 diabetes mellitus or prediabetes [moderate evidence]

    And the following showed a keto diet outperformed a low glycemic index diet

    Nutrition & Metabolism 2008: The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic-index diet on glycemic control in type 2 diabetes mellitus [moderate evidence]

  3. Do you worry about eating saturated fats or cholesterol? There’s no good reason to do so. While still a bit controversial, repeated modern systematic reviews find no benefit from avoiding saturated fats, or replacing them with unsaturated fats:

    Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels. They found none, but the egg-eating group reported greater satiety:

    American Journal of Clinical Nutrition 2015: The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) study-a 3-mo randomized controlled trial [moderate evidence]

  4. It’s often claimed that eating breakfast is good for weight control. That appears to be false:

    British Medical Journal 2019: Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials [strong evidence]

    The American Journal of Clinical Nutrition 2009: The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial [moderate evidence]

    Furthermore, reduced hunger is common on a keto diet, so many people find it easy to skip one meal:

    Obesity Reviews 2014: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis [strong evidence]

    Read more in our guide to time restricted eating.

  5. The “keto flu” is a set of common early side effects like headache, feeling tired, nausea, lack of concentration, brain fog etc. Learn more

    Nutrition X 2019: Effects of differing levels of carbohydrate restriction on mood achievement of nutritional ketosis, and symptoms of carbohydrate withdrawal in healthy adults: A randomized clinical trial [randomized trial; moderate evidence]

  6. This is mainly based on the consistent experience of experienced clinicians [weak evidence]. But there’s also some support from this study that found only minor increases in side effects, while advising participants to drink bouillon:

    Nutrition & Metabolism 2008: The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus [moderate evidence]

  7. The main fear about lower-carb and higher-fat diets have always been a concern about potential increase in the risk of heart disease. However, interventional studies so far indicate that if anything the risk appears to decrease:

    For more health controversies regarding a keto diet, have a look at this page:

    Low-carb controversies

  8. While calories count, you probably don’t have to count them for good results. Low-carb diets tend to result in more weight loss, even though most studies of it do not advocate counting calories:

    British Journal of Nutrition 2016: Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials. [strong evidence for more weight loss]

    New England Journal of Medicine 2008: Weight loss with a low-carbohydrate, mediterranean, or low-fat diet [moderate evidence]

    Learn more here: Should you count calories on a low-carb or keto diet?

  9. Obesity Reviews 2014: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis [strong evidence]

  10. Learn more about eating when hungry

    What does eating “whole”foods mean? It means focusing on eating good quality, minimally processed foods that come from the ground or an animal. Ideally the food you buy shouldn’t even have a list of ingredients (or it should be very short). And to be keto, it has to be very low in carbs:

    Keto foods guide

  11. When eating very few carbohydrates, the body turns primarily to burning fat for energy – i.e. fewer carbs and more fat is burned for energy. But that’s not necessarily the whole reason. In fact, under some circumstances people tend to also burn more calories overall on a low-carb diet:

    British Medical Journal 2018: Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial [moderate evidence]

  12. This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. You can learn more about our panel here [weak evidence].

  13. This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. You can learn more about our panel here [weak evidence].

  14. Learn more in these guides:

    Healthy fats on a keto or low-carb diet

    Vegetable oils: What we know and what we don’t

    A user guide to saturated fat

  15. Using exactly the level of 20 grams of net carbs is mainly based on convention, and that it’s often been used in scientific studies of strict low-carb diets (like this one).

    According to consistent experience this level tends to be quite effective for most people in getting them into ketosis. This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. You can learn more about our panel here [weak evidence].

    One study compared a 20gm carb diet to a 50 and 100gram carb diet in healthy volunteers. The 50- and 20- gram subjects consistently stayed in ketosis. But it is not known if the same applies for those with insulin resistance or diabetes.
    Nutrition X 2019: Effects of differing levels of carbohydrate restriction on mood achievement of nutritional ketosis, and symptoms of carbohydrate withdrawal in healthy adults: A randomized clinical trial [randomized trial; moderate evidence]

    Plus, there is not yet any RCT comparing longer term health benefits between two low-carb diets of varying strictness. But RCTs of strict low-carb diets appear to often show better results, compared to RCTs of more moderate or liberal low-carb diets:

    Obesity Reviews 2016: Impact of low‐carbohydrate diet on body composition: meta‐analysis of randomized controlled studies [strong evidence for fat mass loss on very low-carb diets in particular]

    RCTs of low-carb interventions for weight loss

  16. There appears to be a disconnect between anecdotes and published research. The trials included in this review of RCTs did not restrict protein intake and showed significant improvement in blood glucose levels and metabolic health.

    BMJ Open Diabetes Research and Care: Systematic review and meta-analysis of dietary carbohydrate restriction in patients with type 2 diabetes [strong evidence]

    In addition, two studies showed that a diet with 30% of calories from protein improved glycemic control.

    Diabetes 2004: Effect of a high-protein, low-carbohydrate diet on blood glucose control in people with type 2 diabetes [randomized trial; moderate evidence]

    American Jopurnal of Clinical Nutrition 2003: An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes [randomized trial; moderate evidence]

    Also, protein has been shown to lower blood glucose in other studies of people with type 2 diabetes.

    Diabetes Care 2006: Protein hydrolysate/leucine co-ingestion reduces the prevalence of hyperglycemia in type 2 diabetic patients [randomized trial; moderate evidence]

  17. Nutrients 2018: Low protein intake is associated with frailty in older adults: A systematic review and meta-analysis of observational studies [observational study, weak evidence]

    American Journal of Clinical Nutrition 2008: Amount and type of protein influences bone health [overview article; ungraded]