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. Jennifer
    I don't have time to cook, I work 6 days a week 12 hour shifts. I guess this diet won't work for me then. Unless I can buy the meals?
    Reply: #143
  2. Peter Biörck Team Diet Doctor
    Hi Randilee!

    I think our best tips are, eat LCHF, eat until feeling full, eat 2-3 times a day, no snacking between meals and no calorie counting ;-) If those really easy to follow tips doesn't work consider reading all of this:

    ... and see if there is something more you could do.

    Good reasons for counting calories is that you think it's interesting and funny. :)

    But counting calories is not a method to lose weight over time, because you don't actually know how many calories you need per day, I mean is it 1300, 1500, 1700 or is it 2300 calories you need, how can you possibly know that?

    So try to trust your instincts, eating LCHF makes that easier, for a lot of people. :)

    Best of luck!

    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!!

  3. 1 comment removed
  4. Elizabeth
    I do not eat eggs , I want to try the keto diet what can I replace the eggy with
  5. big poppa palOOZA
    i would try and stick to water remember you want to limit your carbs and sugars...some is fine.believe me i completely cut off sugar all together and was dangerously close to going into shock because my sugar levels were lower than 30!!! so treat yourself at least once week with something sweet to keep you going
  6. 1 comment removed
  7. Alex
    This is really helpful, thanks.
  8. Alex
    One question though.. do I need to cycle on and off doing keto? Will I eventually plateau and need to try something different?
  9. Bethany Hughes
    Hello...love the Meat Pie...trying Cauliflower Soup next....turning into a Keto-dieter from Atkins. Are keto recipes able to be used like in the beginning on Atkins Induction?
  10. Robin
    I need my coffee & I usually have International French Vanilla everyday. Is that ok?
  11. anjali
    Hie is there any diet plan for vegetarian ?
    Reply: #112
  12. Peter Biörck Team Diet Doctor
    Hi anjali!

    Here are our vegetarian recipes.

    We also provide members with vegetarian diet plans.

    Hie is there any diet plan for vegetarian ?

  13. Julissa L.
    is it okay to pick and choose which meals I get to have for a certain day? Also, could I eat the same meals for a 6 week course or do they have to be different?
    Reply: #114
  14. Peter Biörck Team Diet Doctor
    Hi Julissa!

    Yes and yes. :)

  15. Kristen
    This is so incorrect. Never, ever skip breakfast. What kind of uneducated people are you?
    Replies: #136, #150, #158
  16. Paz
    Will this diet work for people smashing gym and teying to gain good muscle size? Will it shred body fat to make u nice and lean
  17. Mel Kambeitz
    I like your plan I am having trouble finding the grocery list and recipes for week 2 and 3.
  18. P
    What are the effects on your kidneys? How do you know when your body stops using fat and starts breaking down muscle?
    Reply: #159
  19. Novella Kinner
    about how much would it cost to get started
  20. Kay Reading
    Is it possible to substitute animal fats and protein with plant based fats and protein and have a similar result?
  21. David Robins
    Read this also regards best information about how you can reduce the weight of belly. https://www.quora.com/How-do-I-reduce-the-belly
  22. Cathy Brooks
    Learn What Is Essential For You To Know Before You Start The Ketogenic Diet


    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?

  23. sheri
    I am tired of reading about how it works. I just need easy to follow meal plans for frantically busy people.
    Reply: #130
  24. 2 comments removed
  25. Tanusree Paul
    How many days we can do kito diet at a time?

    am working lady so I don't have enough time to cook and need to carry my food with me for whole day.

    could you please give me some tips to start kito diet.

  26. tosh
    Will this not give you a seriously high empty-calorie intake? Is there an option for a vegetarian to do this meal plan ? What about cholesterol levels ? It just seems like everything is smothered in butter and cheese, a heart attack waiting to happen ...
    Reply: #129
  27. Kimberly
    Can I use braggs liquid aminos or Balsamic vinegar ?
    Thank you
  28. SJeb
    I'm so sorry. I just accidentally reported your comment but I DID NOT intend to do so. I was curious about what the little triangle meant and now I know. Your comment is fine. So sorry. :)
  29. Dennis
    You can cook an entire weeks worth of food in an hour. For instance I eat banana pancakes every morning (the exception when I want eggs and bacon). I can cook them all in 30 or 40 minutes. In that time, while I cook them, I put on slow cooker chicken, or pork, or beef and I prepare veggies for the week. While doing both of those I decide what to eat at lunch and prepare that too. an hour later (4-6 for the slow cooker, but those aren't your hours) I have breakfast, lunch, and dinner prepared for the week. I then supplement that with protein shakes (since I gym daily) to up my protein even more. I carry a water bottle with me and whatever meals I need for the day. The idea that you "don't have time" to eat healthy or work out is a joke. If you can't spend 1 hour out of the 168 hours of your week preparing the food to keep your body fueled properly then you probably have your life backwards.
  30. 1 comment removed
  31. Tolu
    How can I join the group pls
  32. 1 comment removed
  33. Hope
    What kind of drinks can I take
  34. 1 comment removed
  35. Kim
    Michael Mosely, 5:2 diet - educate yourself!
  36. catty
    What fruits and veggies can we NOT eat on this diet
  37. Pauline Fisher
    What if you dont like samon or shrimp
  38. 1 comment removed
  39. zanu
    Hello, I am doing this keto thing for 5 days now VERY strictly and I gained almost 2 lb. I never ate any sweets never, no dairy of any kind, no meat, no oil, nuts, junk food, anyway, and I gain weight, so doing this keto, isn't much different from my normal life. What else is there, because I have serious health issues, on several meds, and I am disabled in my late 50ties.
    Replies: #144, #160
  40. Irma
    Who cooks like that not me unless I have a person. Cooking for me .sorry I can't cook like that I was taught to cook Mexican But sure would like to see if it works
  41. Lol
    Crazy Ji
  42. CincyUMfan52
    I'm doing keto right now using MCT oil and coconut oil coffee breakfast, MCT oil and protein shake for lunch, steak and greens or pork chops eggs and greens for dinner....not much cooking, snack on berries, nuts, pork grinds, and any greens....I've lost 20#s in the first month and feel great
  43. Jackie
    What are you eating then? The keto diet is a lot of meat, dairy, fats, nuts etc. If you're not eating those things, you're probably not doing keto.
  44. BAYO
    Reply: #149
  45. 1 comment removed
  46. Laurie
    Hi. Can you have fried foods with this diet?
  47. 1 comment removed
  48. Ajoke
    Hi Bayo, Join Ketogenic World on Facebook, there are lots of Nigerians in that group and they have Keto vendors in Nigeria. Good luck.
  49. Pawel
    Skipping breakfast on keto is very beneficial. It's called fasting. Running on ketones is different then on glucose. As you can see even educated people like you can be ignorant.
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