14-day keto diet plan

14-day ketogenic diet plan

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, so we have just the answer for you. 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. Or, if you’re not hungry, you could skip breakfast completely, perhaps only having a coffee. This not only saves you time and money, it also raises your ketone levels. More on intermittent fasting

Whatever option is right for you, find all the recipes below. But first a few words about getting ready.



Get ready

ChecklistA keto diet is safe for most people, but in the following three situations you may need extra support:

  1. Are you on medication for diabetes, e.g. insulin? Learn more
  2. Are you on medication for high blood pressure? Learn more
  3. Are you breastfeeding? Learn more

If you’re not in any of these situations you should be good to go.

Just remember one final thing when starting a keto diet: you need to drink enough fluids and get some extra salt during the first week, to avoid the keto flu1 and feel your best. A cup of bouillon 1-2 times per day, for example, really helps.

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


Week 1









Week 2









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 60+ more complete 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


More 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 vegetarian and dairy-free options. These meal plans require a free membership trial to view:


Keto #24 - with recipes from Kristie Sullivan

This week’s keto meal plan offers a creamy blue cheese casserole, wonderful Thai flavors in our sesame salmon with fried cabbage and two fantastic meals from Kristie Sullivan’s kitchen. 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 20 grams of carbs per day.

Full meal plan →

Vegetarian #5 - keto

Is it possible to eat three times a day, stay keto and avoid meat? Absolutely! This week’s meal plan offers fresh and filling with lots of greens and with protein coming from eggs and dairy. Enjoy!

Full meal plan →

Keto #38 - dairy free

This week’s meal plan offers hearty dishes like crispy Chinese pork with cabbage and Buffalo chicken combined with lighter dishes such as a spicy pork and kale soup. You’ll enjoy this and much more while staying below 20 grams of carbs per day.

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 →




A ketogenic diet for beginners
Ketogenic diet food list – 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 more awesome keto recipes, free video courses and keto news updates like over 300,000 people:




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, usually not. Most people get so satisfied on a keto diet – with less hunger – that they automatically eat less and lose weight. This is especially true if you base your diet on real keto foods, and try to only eat when you’re hungry.

Fat burning is also way improved on a keto diet. 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 about why weight loss is not about counting calories


Can I drink alcohol on a keto diet?

Yes. But stick to low-carb alcoholic drinks, like 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. You may also have to moderate protein intake somewhat.

Using our keto recipes or keto meal plans means you do not have to count to stay keto – we’ll do it 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. Headache, feeling tired, nausea, lack of concentration, brain fog etc.

    Learn more

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  1. Peter Biörck Team Diet Doctor
    Hi Dr. Nutrient!

    We are only sponsored by our members. We have no connection to any "industry".

    You are also welcome!

    i find it hard to take this diet serious.
    Mostly the keto diet is very good for us especially the fact we need to reduce carbs and glucose intake.
    But placing things in our diet that are dangerous to us is not the answer.
    you only need to go to the world health organization website and see that processed meat is now classed as a class 1 carcinogenic .
    so in theory your starving cancer of carbs but at the same time creating them with processed food.
    i don't know about you. but real scientific evidence (not the ones funded but the egg industry) on eggs states that they are high in saturated fat and cholesterol of which is not something i want to consume regularly.
    i would like to know who you are sponsored by.
    maybe the meat dairy and egg industries.

  2. Rene Remus
    Are there any meals already prepared that you can buy?
    Reply: #254
  3. Elizabeth
    How do I found out what my macros are? I would like to try this.
    Reply: #255
  4. Peter Biörck Team Diet Doctor
    Hi Rene!

    Sorry, no.

    Are there any meals already prepared that you can buy?

  5. Peter Biörck Team Diet Doctor
    Hi Elizabeth!

    Every recipe have macros. Keto meal plans will have less than 20 gram carbs per day.

    How do I found out what my macros are? I would like to try this.

  6. 1 comment removed
  7. Kaye smith
    How many carbs is acceptable for your daily limit
  8. 2 comments removed
  9. Arzoo
    Hi ,im Arzoo my question before start deit 14 day shapers cap 14 days after my weight loss 1 kg dr take cellenge 14 days ur weight loss 5kg but no plz tell me what i do?
  10. Yui
    I have no problems eating under 20g carbs a day. However, I am worried that I eat too much protein.
    How much protein is good to eat a day?

    Looking at the daily meal plans you have, there are quite a few proteins, I noticed.
    Such as Week 1, Monday have all together 87 grams protein.

    So Iassume the daily intake is perhaps around 90-100g proteins a day?

  11. 1 comment removed
  12. Brian
    Thanks! I love the keto diet!
  13. 1 comment removed
  14. Kimberly Brown
    I want to do this sooo bad.....but I am completely intimidated by the different foods and recipes. I am not much of a cook.....and this looks like a lot of time in the kitchen. My budget is tight, and I have a family to feed. Any suggestions?
  15. 1 comment removed
  16. Pat
    You take two. Tablets a day and then follow food plan?
  17. 2 comments removed
  18. Heather M
    Your shopping list for the 14 day challenge is missing ingredients for the recipes given for the challenge. Items such as pesto and steak are missing.
  19. Ashley Lane
    There are AMAZING keto recipes at http://www.ketocookbook.org - I used them and lost 25lbs of fat in the first month! Personally, I LOVE the keto diet!! Highly recommended you try it because the recipes are delicious. It changed my life!
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