14-day ketogenic diet plan

Evidence based  |     |     |     |     |     |     |  
What should I eat? That’s probably the most common question from people who want to try a keto diet.

Our goal is to make a keto diet simple, and here’s how to get started. Either use our free two-week keto challenge for a step-by-step guide, including shopping lists etc., or just check out our keto diet plan below.

Cook 1, 2 or 3 times per day

Below you’ll find 42 recipes – breakfast, lunch and dinner every day for two weeks. Perfect, if you like variety. But if you instead want less cooking there are two things you can do:

  1. Simplify lunch: Cook two servings for dinner, and refrigerate the second serving for lunch the next day. Voilà: no need to cook for lunch!
  2. Simplify breakfast: You could choose one keto breakfast you like, and eat it every day. Like scrambled eggs.1 Or, if you’re not hungry, you could skip breakfast completely, perhaps only having a coffee.2 This not only saves you time and money, it may also raise your ketone levels.3 More on intermittent fasting

Whatever option is right for you, find all the recipes below.

 

 

Who should NOT do a keto diet?

A keto diet appears to be very safe for most people.4 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 good to go.

Disclaimer: While the ketogenic diet has many proven benefits, 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.

One more thing

Just remember one final thing when starting a keto diet: it’s helpful to drink enough fluids and make sure you get enough salt, especially during the first week, to minimize symptoms of the initial keto flu.5 A cup of bouillon 1-2 times per day, for example, really helps.6

That’s it, let’s move on to the 14-day meal plan.

 

 

Week 1

Monday


Tuesday


Wednesday


Thursday


Friday


Saturday


Sunday


 

Week 2

Monday


Tuesday


Wednesday


Thursday


Friday


Saturday


Sunday


Note

Feel free to adjust this diet plan to your liking. We offer plenty of keto recipes in order for you to make a vegetarian or dairy-free version. Or, let us fix it for you, just keep reading below!

 

 

Shopping lists and more

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

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

Keto #28 - 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 #29 - 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 →

 


 

Variety – hundreds of keto recipes

 

 
 

Premium ketogenic meal plans – including shopping lists

Do you want many more weekly keto meal plans, including shopping lists and easily printable recipe guides? Check out our premium meal plan tool, available with lots of other bonus material with a free trial membership

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 free membership trial to view.

Keto #24 - Recipes by Kristie Sullivan

This week’s keto meal plan offers some of Kriste Sullivan’s most popular recipes. If you’ve never tried “Gumbalaya” or KeDough pizza before, you really should! You’ll enjoy all of this and plenty more while staying below 13 grams of carbs per day.

Full meal plan →

Keto #49 – vegetarian

Need inspiration for lacto-ovo vegetarian dishes on keto? Look no further! This week’s meal plan offers three hearty meals per day. All keto, all vegetarian and keeps you below 20 grams of carbs per day.

Full meal plan →

Low carb #21 – dairy free

In this week’s meal plan we’re cutting out dairy and going all in on flavor! You’ll stay below 35 grams of carbs while enjoying three generous meals per day.

Do you wonder why there’s butter in some of the recipes? Find the answer to that question and many more in our recipe FAQ.

Full meal plan →

Emőke Csoma's favorites

There’s no such thing as a dull week when you’re munching on Emőke’s favorite keto dishes! Dig into this yummy selection of simple yet exquisite meals, happy tastebuds under 20 g carbs per day.

Full meal plan →

 

 

More

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

More keto recipes

 

 

Get started

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

Get started on a low-carb diet

Updates

Get more awesome keto recipes, free video courses and keto news updates like over 500,000 people:

 

 

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.7 Many people get so satisfied on a keto diet – with less hunger – that they automatically eat less and lose excess weight.8 This appears to be especially true if you base your diet on real keto foods, and try to only eat when you’re hungry.9

Fat burning is also improved on a keto diet.10 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.

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.

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

 

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.11 You may also have to moderate protein intake somewhat.12

Using our keto recipes or keto 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 keto 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

 
  1. 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]

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

    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]

  3. This has been demonstrated in numerous studies, here’s an overview:

    Ageing Research Reviews 2017: Impact of intermittent fasting on health and disease processes

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

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

    Low-carb controversies

  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

  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. 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?

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

  9. Learn more about eating when hungry

    What is “real” keto foods? This is a fairly complicated question to answer. But basically, focus on eating good quality, minimally processed real food. 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

  10. 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]

  11. Using exactly the level of 20 grams of net carbs is mainly based 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. [weak evidence].

    There is not yet any RCT that has actually tested two low-carb diets of varying strictness head-to-head. But RCTs of strict low-carb diets appear to often show better results, compared to RCTs of more moderate or liberal low-carb diets.

    This makes logical sense: if something has an effect, doing more of it often has a stronger effect.

    RCTs of low-carb interventions for weight loss

  12. There’s a lack of clear scientific evidence about what level of protein intake that is most beneficial on a keto diet. Quite likely it depends on your goals.

    Here are some thoughts on individualization of protein intake, and details about the views of different low-carb experts.