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

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

1 2 3 4 5 6

199 Comments

  1. Barry
    Sounds interesting. I love bacon and eggs, chicken, pork chops, and most beef. However, I hate cheese and I'm not a real big vegetable eater, especially leafy greens. I can tolerate peas, beans, cabbage, corn, and hominy. Unfortunately I love potatoes, rice, and bread. Also, not a huge fan of tea. I usually drink a diet soda (too many a day, I know), or a glass of milk. I'm on Lisinopril as well. Any tips on what I might could try? Wife is a type 2 diabetic, on lantus, metformin, Glimepiride, and atenolol, too. Her doc is not very good at all. Our insurance is crap, so it is hard to get in to see another doc. Any tips for her? She can eat most things, and drinks a lot of tea.
  2. Fernandez
    hi,

    a quick question, one of my friends is having a keto diet. She is eating fat every day. but according to your blog, i did not see such plan tho. Could you please confirm whether it's correct or not.

    Thanks and regards,

    Fernandez

  3. Alex
    Hi. I love the look of the diet here. I can't seem to work out what each of the days totals to in terms of calories though? Can you help? Thanks!
    Replies: #155, #156
  4. ruti
    how fast do I loose weight
  5. ruti
    try to work out and eat healthy
  6. ruti
    how old are you ? are u married ?
  7. Jennifer Schroeter
    What can you do if you can't have dairy?
    Reply: #176
  8. Khai
    That's BS, and so 1979. Fasting for 14 hours or more per day is very beneficial not to mention it cuts out extra calories if youre trying to lose weight. During your eating window you fill up on GOOD cals (veggies etc). As long as youre eating healthy during your feeding window and staying within a safe calorie deficit to lose weight, "skipping" breakfast is completely fine.

    This is so incorrect. Never, ever skip breakfast. What kind of uneducated people are you?

  9. Khai
    You would have to be in a state of severe malnutrition for that to happen, like literally not eating.
  10. Khai
    This may not be for you. Eat healthy and cut down on carbs and i think that would work better. Cut sugary foods as well, water and coconut water only. You can add lemons to your water for a little pep.
  11. Esther Taggaro
    Hey I don't eat pork or pork products also no shell fish what can I substitute with
    Replies: #162, #177, #208
  12. William McLaughlin
    Esther you could substitute with a new religion that is more up to date with modern eating and the science behind it. Or at least come to the realization that text written a couple thousand years ago probably isn't supposed to be taken so literally in today's times, and make adjustments as needed.
    Reply: #192
  13. Miri
    William McLaughlin... are you being rude or stupid?
  14. Edy alexiou
    only three meals per day?
  15. 1 comment removed
  16. Cindy
    Do these meal plans also calculate the macros needed per day/week?
  17. Jigar Tanna
    May I Know Keto challenge for vegetarian
  18. Ant
    What do you eat after the 14 days? or just repeat?
  19. Shanti
    If I want to use the recipes from the website to put together my own weekly plans, do I just make sure the total net carbs is less than 20g? So i pick a breakfast, lunch and dinner from the recipes that add up to less than 20g? Should I vary the protein each meal? I'm really enjoying the free 2 week starter plan - thanks so much for simple easy recipes that don't take long and have few ingredients. Many other websites have so many ingredients per recipe that it is really off putting
    Reply: #246
  20. 1 comment removed
  21. delia
    I cannot get up early to cook eggs and whatever for breakfast. also my office break room doesn't have an oven or stove so I cant cook there either. seems like a lot of diets are for people who can stay at home and concentrate on cooking specific meals
    Reply: #175
  22. Debi
    What various kinds kinds of fish are allowed on the Keto diet? So many recipes always seem to center around salmon...I am allergic to salmon. Any other fish allowed?
    Reply: #173
  23. Peter Biörck Team Diet Doctor
    Hi Debi!

    I would say that we have a lot of non-salmon recipes.

    Here you have all our fish recipes, scroll through them and you will for sure find something you like. :)
    https://www.dietdoctor.com/low-carb/recipes?s=&st=recipe&kd...

    What various kinds kinds of fish are allowed on the Keto diet? So many recipes always seem to center around salmon...I am allergic to salmon. Any other fish allowed?

  24. 1 comment removed
  25. Toni
    It takes 2 minutes to scramble an egg. Typical lazy person. Quit whining on the internet.
  26. Toni
    Let me make this easy: If you can't have dairy, don't eat dairy!
  27. Toni
    substitute with an ounce of common sense--try THAT for starters
  28. Eva
    It's an effective way for me to lose weight easily and naturally. For some reason, I've been eating more grains and sugar for the past few weeks and the midriff bulge has returned.
  29. Meeshell
    I notice there is butter for every meal, I understand its high in fat , but eating butter for every meal and every day I feel may be bad in the long run. High Cholesterol or other health issues, can we substitute with something else ?
  30. Bethany
    is there a gluten free keto diet plan?
    Reply: #190
  31. eli
    Hi, I am doing the ketogenic diet and I wanted to know if taking 100ml of water kefir would get me out of ketosis?thank you
  32. eli
    ...sorry I wanted to say kefir "of "water
  33. 1 comment removed
  34. Liz
    I really wish you would show calories. I understand the keto logic but if I eat too much I won’t lose weight. One of you recipes has 945 calories per serve (Creamy chicken casserole worked out with My Fitness Pal). I want to keep the carbs down but I don’t want to eat massive amounts of calories. Please would you show them?
  35. 1 comment removed
  36. Jenn
    I was just wondering if anyone has tried making these recipes ahead and freeze them. I'm extremely busy with work and school and this is typically my downfall. Thanks!
  37. nova lantis
    where do you find keto
  38. 2 comments removed
  39. Danele
    Keto is gluten-free. You shouldn't be eating any grains while on a keto diet.

    is there a gluten free keto diet plan?

  40. 1 comment removed
  41. Aja Hall
    Pork is actually bad for you... So it doesn't necessarily mean its a religious thing dude..
  42. 1 comment removed
  43. Christina
    I lost 5 pounds during the two week low carb challenge four weeks ago. Thrilling! However, I have noticed the scale creeping back up over these past two weeks when I repeated the low carb challenge. What is going on?
  44. Rosie
    What about cholesterol on the keto diet? I have it, so I gotta watch it...
  45. 1 comment removed
  46. Martina
    Hi Jenn. I often make extra and freeze. Meals freeze perfectly well.
  47. 1 comment removed
  48. Nancy
    My sister and I followed the 2 week challenge to the letter and now that we’re on day 13, no weight loss and test strips show only trace amounts of ketones. Very disappointed.
1 2 3 4 5 6

Leave a reply

Reply to comment #0 by