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. Orion
    Hi, how do you re-hydrate after strong cardio? Do you always recommend just water or...?
    I guess tea is OK to drink, but please give us some details about the drinks.
    Do you recommend some snacks?
    Also I have noticed that there is no portions. My wife is 155lbs and I am 215. How can we both eat same amount of food?
    Can Creatine be used as a supplement?
    Thx
    Replies: #71, #105
  2. Megan Hancock
    I have hypothyroidism, and for the past year it has been so hard to lose any weight, and my thyroid levels are sky rocketing. Will this help decrease thyroid levels, and improve energy levels? Also if I were to have my thyroid removed, would this still help me lose weight?
  3. 1 comment removed
  4. Cynthia
    Is rice not allowed in the diet?
    Reply: #56
  5. E.sn
    Does the lowering of carbs suddunly from like 200 grams to less than 20 shock your budy??like causing Diabetes (how to start)
    Reply: #57
  6. Peter Biörck Team Diet Doctor
    Hi Cynthia!

    No, rice is not a part of a low carb diet.

    Read more here:
    https://www.dietdoctor.com/low-carb

  7. Peter Biörck Team Diet Doctor
    Hi E.sn

    No, normally you dont have to worry about a shock however there can be some side effects.

    Read more here:
    https://www.dietdoctor.com/low-carb

    Does the lowering of carbs suddunly from like 200 grams to less than 20 shock your budy??like causing Diabetes (how to start)

  8. Orion
    Could you please answer my questions too. You skipped me and answered questions to people after me.
    Reply: #61
  9. Loren
    Could I just pick one day say Monday and eat the Monday food for the whole week? Or is the week designed to optimize the diet?
    Reply: #60
  10. Peter Biörck Team Diet Doctor
    Hi Loren!

    You can...but I think the diet would be a bit one-sided if you do it (and that's not good)...so it's better if you use at least three days and copy them.

    Could I just pick one day say Monday and eat the Monday food for the whole week? Or is the week designed to optimize the diet?

  11. Peter Biörck Team Diet Doctor
    Hi Orion!

    We don't have the possibility to answer all questions so I cherry pick the easy ones. ;-)

    But I can try with some of your questions..

    Water is always a good idea! But drinking tea is OK if you don't mind consuming caffeine. We don't recommend any special drinks but they should of course not contain sugar and artificial sweeteners.

    The best low-carb snack is no snack. But if you like snacking you can read more about it here:
    https://www.dietdoctor.com/low-carb/snacks

    Portions: Eat when you’re hungry, until you’re satisfied. It’s that simple. That's our best suggestion and it works surprisingly well if you follow the LCHF diet. Read more here:
    https://www.dietdoctor.com/low-carb

    If you are doing strength training it can be a good idea to supplement with Creatine.

  12. Liz
    HI I have been on this eating plan for 10 days now and have not lost any weight.
    Should I be seeing weight loss by now? Both my husband and I have been following it quite strictly
    and completely changed our eating habits - he has lost 1 Kg but not me. Could it be age related?
    I am 69 years and he is72. I must say we are not hungry at all even though I have cut our portions down by half specially the meat. I would like to lose about 10Kg.
    Look forward to hearing from you
    Reply: #64
  13. Emma
    Hello, my question is about the kidneys and blood stream clogging. If I start this diet it means that my kidneys and liver will have to deal with way more salt then what is considered to be normal level. I am afraid that I will damage my liver and kidneys. My second question was about the fat and the blood stream clogging. Is there something that I am missing maybe? How is this type of the food good for my bloodstream then? Please could you explain me.
    Reply: #65
  14. Peter Biörck Team Diet Doctor
    Hi Liz!

    Here are our 18 best tips to lose weight:
    https://www.dietdoctor.com/how-to-lose-weight

    We believe that most people benefit from a low carb diet but that doesn't mean that it works for everyone. Give it about three months and if nothing happens try another approach, if weight-loss is the most important thing for you.

    And don't forget that the one of the most common mistakes is not eating enough with fat.

    Good luck! :)

    HI I have been on this eating plan for 10 days now and have not lost any weight.
    Should I be seeing weight loss by now? Both my husband and I have been following it quite strictly
    and completely changed our eating habits - he has lost 1 Kg but not me. Could it be age related?
    I am 69 years and he is72. I must say we are not hungry at all even though I have cut our portions down by half specially the meat. I would like to lose about 10Kg.
    Look forward to hearing from you

  15. Peter Biörck Team Diet Doctor
    Hi Emma!

    You can find more reading here:
    https://www.dietdoctor.com/low-carb/fears#kidneys
    https://www.dietdoctor.com/low-carb/side-effects#cholesterol

    Hello, my question is about the kidneys and blood stream clogging. If I start this diet it means that my kidneys and liver will have to deal with way more salt then what is considered to be normal level. I am afraid that I will damage my liver and kidneys. My second question was about the fat and the blood stream clogging. Is there something that I am missing maybe? How is this type of the food good for my bloodstream then? Please could you explain me.

  16. Liz
    I struggle the portion size. Could you please tell me how many grams of protein & fat I should have. Thanks. I've been following you for some time & have lost weight on low carb but would like to remove those stubborn last few pounds.
    Reply: #68
  17. Dani
    Hello, just wondering if there should be a limit to red/dark meat consumption for somebody who has been diagnosed with gout? Thank you!
  18. Peter Biörck Team Diet Doctor
    Hi Liz!

    Eat less than 20 grams of carbs. Eat approx 1 gram protein per kg target body weight. Eat so much fat you need until satiety.

    I struggle the portion size. Could you please tell me how many grams of protein & fat I should have. Thanks. I've been following you for some time & have lost weight on low carb but would like to remove those stubborn last few pounds.

  19. Jen
    Hi,
    Would this diet be ideal for someone who's lactose intolerance? I see some of the meals have dairy products.
  20. 1 comment removed
  21. Jared K Eckert
    So, for those of you wondering about meal portions. Here is a formula you can use. Multiply your weight by 12, if you are a man, and by 10 if you are a woman to know how many calorit's you need in a day to MAINTAIN your weight.

    Ex. 160lb man × 12 = 1920 calories for maintenence.
    Ex. 130lb woman × 10 = 1320 calories for maintenence.

    Let's say you want to weight 140lbs. Multiply 140lbs by 12 for man, or 10 for a woman. Eat that many calories a day to either gain or lose weight, dependant on your current weight of course!

    As for meal portion sizes... I was always told to eat around every 3 hours and to eat 6 times a day. So if my caloric intake for an entire day should total 1500. Then I divide 1500 by 6 to get my average meal portion size. Which in this case is about 250 calories per meal. The reason being, is that your metabolism meets a nice high point after a 200-400 calorie meal. Any more than this could cause it to crash, unless you are a 8ft giant. Or hypoglycemic! Right around the 3 hour mark you metabolism will start to drop again, which is why you pick it up to that nice high with another 200-400 calorie meal! 😊

    So let's say I'm trying to figure out how many portions cam be made out of a large meal from this website. Let's say after prepped and fully cooked, a dish totals around 4000 calories. I start dividing 4000 by starting at 10 and going up 1 number are a time until I get a number that = around 250 calories (the number I need on a 1500 calorie diet to eat 6 times a day) and once I get that number that is how many portions that can be made from this dish. Which I use up ALOT of containers for! Hehe.

    Ex. 4000 ÷ 10 = 400. Too high per meal for my diet.
    4000 ÷ 20 = 200. Too low per meal.
    4000 ÷ 16 = 250. Perfect!

    Now, the math will not always be this perfect, but close enough is good enough. So don't stress over too much perfection.

  22. 1 comment removed
  23. Emilly
    Hello,
    I have been using this diet for 2.5 weeks. I tried to use Metron breath ketone test and it showed that I am not in ketosis. I was not counting my calories, I was just following this meal plan. Where should I look for mistake? I am also taking supplements ( vitamin C, coconut oil pills and Mg).
    Reply: #75
  24. Stacy
    I totally understand the calculation of the calories I should be taking in each day, yet I am a little confused. For me, I should be consuming 1750 calories per day yet the on the 14 day plan, some of the recipes are over 700 calories per meal which would well exceed the 1750 with only 3 meals. I'm assuming that is ok?
    Reply: #76
  25. Peter Biörck Team Diet Doctor
    Hi Emily!

    Following the diet do not guarantee that you get in ketosis.

    You can try to do some fasting and/or eat even more fat.

    Hello,
    I have been using this diet for 2.5 weeks. I tried to use Metron breath ketone test and it showed that I am not in ketosis. I was not counting my calories, I was just following this meal plan. Where should I look for mistake? I am also taking supplements ( vitamin C, coconut oil pills and Mg).

  26. Peter Biörck Team Diet Doctor
    Hi Stacy!

    We don't recommend calorie counting ... we think eating to satiety 2-3 times a day and no snacking between meals is the best way to go...

    I totally understand the calculation of the calories I should be taking in each day, yet I am a little confused. For me, I should be consuming 1750 calories per day yet the on the 14 day plan, some of the recipes are over 700 calories per meal which would well exceed the 1750 with only 3 meals. I'm assuming that is ok?

  27. Ridansh
    Hi I want to start this diet I am 24 and allready having hair fall I also am having hemorroides. Should I start with Keto? If yes then are there any precautions? Please tell me.
  28. yasmin
    I hate whole milk and can coconut milk is almond, rice, and coconut milk the ones in a carton okay on keto diet ???
  29. Nancy M
    Thinking about starting the keto diet. Thanks for all the info and recipes with the meal plan. I am 68, a diabetic and very hard to control BP. I'm hoping this diet will help me even with all my meds. Also I know it's wrong to wait to start a diet, but I plan on starting the new year with the new diet. Until then I am reading up on it. Thanks again, Nancy M
  30. Jack
    Hi , I'm a 16 year old male , turning 17 in March , I weigh 58kg and I am 175 cm tall. Would it be ok for my body to go on a keto diet ? , thanks
  31. Amanda
    Is this a good diet for me? I have one kidney and need to eat lower protein diets...I have diabetic kidney disease and have to be careful with the one I have left! Lol
  32. Ariel
    Hello, do you approve use of brain octane oil, hemp hearts and collagen protein as a coffee additives? Can I put 1/2 tablespoon of sugar in my coffee or it has to be one of these few sweeteners like Stevia? How many times per day I could use Stevia?
  33. Cindi
    How do you do this if you cant have gluten. Just use gluten free bread?
    Reply: #86
  34. Diane
    Is using stevia sweetener allowed?
    Reply: #87
  35. Susan
    The 3 week diet plan is too fussy and lots of cooking.
    How about a plan that simply states eat 3 oz this this and this per meal.
  36. Peter Biörck Team Diet Doctor
    Hi Cindi

    Wheat (gluten) is not a part of this diet.

    How do you do this if you cant have gluten. Just use gluten free bread?

  37. Peter Biörck Team Diet Doctor
    Hi Diane!

    We recommend avoiding sweetener at least on daily basis. But Stevia is OK on occasion. :)

    Is using stevia sweetener allowed?

  38. Missy
    Is there any adaptation to be made for children? My 11 year old is 5'2'' and 125 lbs. She has mod-severe echolalic Autism and mild petit mal seizures. I'm hoping the ketogenic diet helps improve cognitive functioning and decrease seizures.
  39. Patty Owens
    Wow!!! I have got delicious recipes here and lots of knowledge about keto diet recipes. I am learning the basics at the moment and I am glad to share this ebook with everyone. I found it really helpful for me as a beginner.

    Learn What Is Essential For You To Know Before You Start The Ketogenic Diet

    Ketogenic Diet By Julie Kapuschak

    Do you want to know exactly how the ketogenic diet works, helps us lose weight and gain all the health benefits associated with it? Are you ready to learn how to start losing fat and living fit and healthy life? Do you want to know what to do and what to avoid while you are on keto diet?

    Ketogenic Diet For Beginners: How To Embark On Your Ketogenic Journey Successfully & Achieve Amazing Results is the book that will teach you everything you need to get started on ketogenic diet, in order to get rapid fat loss and many other benefits to your health.

  40. Brooke
    If I only want to do this diet for a couple of months, is it okay to ease back into eating a normal diet--macro counting? Will this make me gain all the weight back? I'm not overweight, I eat pretty healthy, and I exercise regularly..I would just like to lose some weight/fat. I just don't want to gain it all back as a side effect or something from going back to normal.
  41. John joy
    Please how can I get this recipe in Nigeria... Have not any of this in Nigeria......... Please I need ur help reply me if u know any where I can get the recipe....... Thanks
    Reply: #92
  42. Peter Biörck Team Diet Doctor
    Hi John!

    I'm not sure if there are other from Nigeria here who can help you out...but perhaps Facebook could be a good idea. I found this:
    https://www.facebook.com/lchfnigeria/

    I can't guarantee that you can get what you wan't there, but why not try to find that out? :)

  43. Carrie Goldberg
    Hi,I have been on a low calorie,low carb diet for 6 weeks and have not lost any weight and I am not in ketosis. I am frustrated. I never had a oroblem with weight loss before. Whst do I do?
  44. Emelle
    So much helpful information. Thank you Peter for all your time and advice. The keto diet looks great and doable. My BMI is 19.4 and I'd like to lose about 5-10 lbs. Keto diet the way to go?
  45. Becky Morast
    I heard this plan works really well for men, not so much for women,. I had my thyroid removed 3 years ago and I have not been able to loose the weight.
  46. Lee
    Awesome guide
  47. 2 comments removed
  48. Randilee
    Hello Peter!
    Quick question...I have always been a calorie/macro counter. Usually consume 1200-1300 calories, high protein, mod carb and low fat. I am 35 and weigh about 131. I currently weight train 5 days a week. I started your two week challenge and saw awesome results about 4 days in! Then I counted calories and saw that I was consuming 1800-2000 and it terrified me. Now I am somewhere in between the plan and counting and my results have stalled three weeks in :( HELP!!
    Reply: #102
  49. mo
    I have an egg allergy, does the meal plan allow for substitutions? If so, what can I substitute the egg with.?
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