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

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 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 →

 

 

More

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:

challenge_pic2

Updates

Get more awesome keto recipes, free video courses and keto news updates like over 300,000 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, 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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193 Comments

  1. Jovana
    Thank you!!! This website is getting better and better every day! You are a true support :)
  2. carol
    going to try these , been wanting some meal plans and these look great. thank you diet doctors team
  3. Maura
    Thanks very much for the at-a-glance daily menu ideas.
    Quick + simple = useful.
    Thanks!
  4. Vicki Postl
    I would like to know about the psyllium husk powder that keeps appearing in your recipes. What is it, and why use it? Are there more natural alternatives?
    Also can I add more vegetables, like a green salad to these daily meals, which look really great?
    Reply: #20
  5. Diane
    Thanks for the great guide and info on the ketogenic diet. I can't tolerate dairy very well though so it would be great of you could add more non-dairy keto recipes.
  6. Deb
    Thank you! Thank you! I love this website so much! So much information! Always something new. I appreciate all that is offered Thank you!
  7. Shannon
    I've only just changed my lifestyle to LCHF last week. I'm not going to call it a diet, because I don't feel like I am actually dieting! Every recipe from your website that I tried this week has been amazing! I'm so impressed by everything this website has to offer that I have been referring people all week. And, I've lost 7 pounds already!
  8. Aisha
    this website is amazing! i'm just beginning on this journey and found this website super helpful for tasty meal ideas.
  9. Amanda
    I do a lot of exercise. Maybe 250km/week of high intensity cycling with lots of hills. How do I alter my diet to account for this. I weigh around 60kg, 167cm tall and am not overweight. Thanks
  10. gbl
    I somehow missed this segment. I know your recipes are superb but putting a PLAN together has thus far been difficult and inconsistent for me. I begin a formal exercise program today so this is the perfect time to also begin your menu plans.
    Many thanks.
  11. Pauline
    If a person has genetic high cholesterol, would this diet be a problem? I see lots of eggs and cheese and fat in the meals. I personally had to stop eating cheese about a year ago. My cholesterol was to the roof. I am 5'3" and weight 118. I gain weight rapidly if I eat bad carbs, so I am looking into a meal plan that can help me. I am scared about the saturated fat consumption. Any ideas?
    Reply: #12
  12. Johan Vrolix
    Pauline,
    From the sound of it your total cholesterol is high because of high triglycerides and you are insulin resistant. 2 years ago I was like you, now I weigh 65lbs lees and my blood lipid levels has never been better! This is definitely the way to go for you!
    Also you should read up on cholesterol and saturated fats.
  13. theresa henderson
    HELLO

    i had a heart attack this year. is this a good way of eating for me?

  14. Jim
    No if. U had a heart attack fats should be avoided
  15. April
    How about keto diet plan for vegans?
  16. gloria
    Lianne

    i have a heart condition which requires adding ore salt Brugada Syndrome is a keto diet ok..i weigh 18.8 stones and 5ft 7inc help!

  17. MaryLynne
    Where can you buy Oopsie bread in Alberta
    Canada?
    Reply: #18
  18. Peter Biörck Team Diet Doctor
    Hi Mary!

    I don't think you can buy it, you have to make them. :)

    https://www.dietdoctor.com/recipes/oopsie-bread

    Where can you buy Oopsie bread in Alberta
    Canada?

  19. Hope
    Is there the possibility of printing off the 14 day Ketogenic Diet Plan please??
  20. booka
    Vicki, psyllium husk is a natural fiber from a plant called: Plantago ovata, (genus Plantago). They are minimally processed and full of the type of carbs that will not cause insulin spikes, namely insoluble fiber. They are easy to find in bulk at natural health stores or online.
  21. Angie
    I am a type 2 diabetic exploring options for meal planning. I recently had to begin taking insulin. I have read and have been told by friends that type 2 can be reversed using a ketogenic diet. Is that true? I know there is not a one size fits all solution and that there are variables for everyone.
  22. Tracey Corbett
    love this I have done this before but its great to get new food ideas thank you
  23. 1 comment removed
  24. judith toth
    Hi - not sure if this is going in the right place. I have cancer and the radiation has not worked and surgery is not an option. Am trying diet changes and cannabis treatments and someone recommended this diet because it should starve the cancer cells by cutting out carbs and sugar. Is this true? Also going to juice but the acidity of the raw vegies and fruits burns my throat (which is where the cancer has made its home) so I need a more viable alternative. Thanks
  25. sv
    what about vegetarians ? I see mostly meat and fish in the dishes mentioned.
    Reply: #28
  26. Joseph
    Sounds good. Are there any plans without fish?
    Reply: #27
  27. Peter Biörck Team Diet Doctor
    Hi Joseph!

    We don't have such a plan but why not just use another strict/ketogenic recipe.

    https://www.dietdoctor.com/low-carb/recipes?s=&st=recipe&lo...

  28. Peter Biörck Team Diet Doctor
    Hi sv!

    See if you can use recipes from the link below:
    https://www.dietdoctor.com/low-carb/recipes?s=&st=recipe&kd...

    what about vegetarians ? I see mostly meat and fish in the dishes mentioned.

  29. Jody
    Can I have grapefruit?
    Reply: #33
  30. vivian chidi
    Please send me a diet plan. But my problem is that I select food a lot. Just Base it on fruits only.
  31. Delicia
    I know this is lazy but would you by any chance have a handy shopping list for this 14day diet?
    Reply: #32
  32. Peter Biörck Team Diet Doctor
    Sorry Delicia, not yet.

    I know this is lazy but would you by any chance have a handy shopping list for this 14day diet?

  33. Peter Biörck Team Diet Doctor
    Hi!

    On a ketogenic diet I think you should avoid grapefruit. If you are eating a more liberal LCHF then it's OK with one grapefruit.

    Can I have grapefruit?

  34. Shak
    Is there any way you guys have or could make up a 1 month diet meal plan?
    Reply: #36
  35. Lisa
    Would this diet be suitable for people with celiac disease (requiring gluten free always)?
    Reply: #37
  36. Peter Biörck Team Diet Doctor
    Hi Shak!

    I think that the recipe team are working on more meal plans. :)

    Is there any way you guys have or could make up a 1 month diet meal plan?

  37. Peter Biörck Team Diet Doctor
    Hi Lisa!

    Ketogenic/Strict LCHF should normally always be gluten free! :)

    Would this diet be suitable for people with celiac disease (requiring gluten free always)?

  38. Patricia Jacobs
    Maybe I should look deeper, but is there any way to do a keto diet as a vegetarian???
  39. Logan
    Can I change up the dishes for each meal per day? So for example if I swap Monday lunch with Wednesday dinner and vice versa?

    Would this mess with the diet or not really?

    Reply: #41
  40. priya
    is there anything for two weeks for vegetarian people
    Reply: #42
  41. Peter Biörck Team Diet Doctor
    Not really. :)

    Can I change up the dishes for each meal per day? So for example if I swap Monday lunch with Wednesday dinner and vice versa?
    Would this mess with the diet or not really?

  42. Peter Biörck Team Diet Doctor
    Hi Priya!

    Not yet.

    But why not try our vegetarian recipes?

    https://www.dietdoctor.com/low-carb/recipes?s=&st=recipe&kd...

    is there anything for two weeks for vegetarian people

  43. Gift Joseph
    Can a teenager of 15 years who doesn't eat egg try it?
    Is there any special recipe for the person?
    Reply: #48
  44. Ramie
    I'm lactose intolerant and can't eat eggs. Is there an alternative?
  45. Dim Lilian chinyere
    My teen daughter is in secondary school( board).
    Is there plan for their category.
    Secondly, how do I enroll. People.
    Reply: #49
  46. Dim Lilian chinyere
    Needs the local alternatives of these diet recipes in our own levels.
  47. Domnik
    Can some of the food be substituted coz I don't cook ?
  48. Peter Biörck Team Diet Doctor
    Hi Gift!

    Of course it's possible for a 15 year old person to eat strict LCHF. But personally I would say that a more liberal version of LCHF normally is better for a growing person and this should always be discussed together with the parents.

    Can a teenager of 15 years who doesn't eat egg try it?
    Is there any special recipe for the person?

  49. Peter Biörck Team Diet Doctor
    Hi!

    As far as I know we will not do plans especially directed to young people. You dont have to enroll. Just follow the recipes. :)

    My teen daughter is in secondary school( board).
    Is there plan for their category.
    Secondly, how do I enroll. People.

  50. Sara
    Hi. Are these portion sizes based on any particular gender or size. I'm concerned I'm eating for a 200 lb male as there's so much food! Thank you.
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