14-day keto diet meal plan

Keto diet plan for beginners

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Who is a keto diet plan for?

A keto diet plan is for people who want to simplify their lives while getting all the benefits of keto eating: appetite suppression, weight loss, better blood sugar control, and other health improvements.

Choose a diet plan that fits your life

Our personalized meal plans take the guesswork out of eating healthy. All you have to do is answer this 1-minute quiz and you’ll get a meal plan that fits your personal health goals and food preferences.

All the planning is done for you. You’ll instantly get the recipes you need, plus shopping lists to go with them. You just cook, eat, and enjoy healthy food.

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 Personalized meal plans

Keto diet plan basics

On a keto diet plan, your meals contain less than 20 grams of net carbs (total carbs minus fiber) per day. They also provide enough protein to meet your needs and help you feel satisfied.

Following a diet plan can help simplify your keto journey and set you up to succeed, because all of the planning is done for you.

Simplify keto tips

  1. Breakfast: Choose one keto breakfast to eat every day, like scrambled eggs.5Not hungry? Skip breakfast and sip a coffee instead.6 This saves time and money.
  2. Prep your meals: Cook at least two servings for dinner, eat one — and refrigerate the other — for tomorrow’s lunch. Freeze other portions for later.
  3. Try no-cook plates: Sliced deli meats, cheeses, and veggies make an easy lunch.

Risks

Following a keto diet appears to be safe for most people.7

However, before starting a keto diet plan, make sure to check with your doctor if you take medication for diabetes or high blood pressure. If you’re breastfeeding, you should not follow a keto diet.

Start fresh

Use our kitchen clean-out list to help you make sure your kitchen is keto-friendly before starting your keto diet plan. This can dramatically increase your chances of success.

Avoid keto flu

Drink lots of fluids and get enough salt, especially during the first week of the meal plan, to minimize symptoms of the initial “keto flu.“8 For example, a cup of bouillon daily and salting your food ‘to taste’ really helps.9

Disclaimer: While the ketogenic diet has many proven health benefits (e.g. weight loss, reversal of type 2 diabetes) it’s still controversial. Most importantly, there may be a need to adapt pre-existing medications (see above). Discuss any changes in medication and relevant lifestyle changes with your doctor.

This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.


Week 1

Here are two weeks of delicious, easy recipes for breakfast, lunch, and dinner. And you don’t even need to count carbs! Each week features a variety of keto dishes that will automatically keep you below 20 grams of net carbs per day.

In the first week, you’ll get to feast on some of our all-time most popular keto recipes. Note: If you want portion sizes and food selection perfectly adapted to your needs and preferences, try our personalized meal plans. Click the “start the 1-minute quiz” button to begin.

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Monday

Breakfast

Keto egg muffinsKeto egg muffins

Lunch

BLTA lettuce wrapsBLTA lettuce wraps

Dinner

Italian keto meatballs with mozzarella cheeseItalian keto meatballs with mozzarella cheese

Tuesday

Breakfast

Keto egg muffinsKeto egg muffins

Lunch

Italian keto meatballs with mozzarella cheeseItalian keto meatballs with mozzarella cheese

Dinner

Keto chicken burger with jalapeño aioliKeto chicken burger with jalapeño aioli

Wednesday

Breakfast

Keto egg muffinsKeto egg muffins

Lunch

Keto chicken burger with jalapeño aioliKeto chicken burger with jalapeño aioli

Dinner

Crispy keto tuna burgersCrispy keto tuna burgers

Thursday

Breakfast

Veggie keto scrambleVeggie keto scramble

Lunch

Crispy keto tuna burgersCrispy keto tuna burgers

Dinner

Keto Tex-Mex stuffed zucchini boatsKeto Tex-Mex stuffed zucchini boats

Friday

Breakfast

Veggie keto scrambleVeggie keto scramble

Lunch

Keto Tex-Mex stuffed zucchini boatsKeto Tex-Mex stuffed zucchini boats

Dinner

Asian keto chicken stir-fry with broccoliAsian keto chicken stir-fry with broccoli

Saturday

Breakfast

Jill's cheese-crusted keto omeletJill's cheese-crusted keto omelet

Lunch

Asian keto chicken stir-fry with broccoliAsian keto chicken stir-fry with broccoli

Dinner

Keto seafood chowderKeto seafood chowder

Sunday

Breakfast

Classic bacon and eggsClassic bacon and eggs

Lunch

Keto seafood chowderKeto seafood chowder

Dinner

Garlic steak bite salad with tarragon dressingGarlic steak bite salad with tarragon dressing
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Week 2

We hope you really enjoyed the first week. For the second week, we’ve selected even more of our most popular and effective keto recipes.

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Monday

Breakfast

Scrambled eggsScrambled eggs

Lunch

Steak bite saladSteak bite salad

Dinner

Keto crack chickenKeto crack chicken

Tuesday

Breakfast

Scrambled eggsScrambled eggs

Lunch

Keto crack chickenKeto crack chicken

Dinner

Italian meatloaf with pesto mayoItalian meatloaf with pesto mayo

Wednesday

Breakfast

Chicken curry bell-pepper sandwichChicken curry bell-pepper sandwich

Lunch

Italian meatloaf with pesto mayoItalian meatloaf with pesto mayo

Dinner

Keto tuna and avocado saladKeto tuna and avocado salad

Thursday

Breakfast

Chicken curry bell-pepper sandwichChicken curry bell-pepper sandwich

Lunch

Keto tuna and avocado saladKeto tuna and avocado salad

Dinner

Keto chicken sheet-pan with tzatzikiKeto chicken sheet-pan with tzatziki

Friday

Breakfast

Scrambled eggsScrambled eggs

Lunch

Keto chicken sheet-pan with tzatzikiKeto chicken sheet-pan with tzatziki

Dinner

Keto pizza omeletKeto pizza omelet

Saturday

Breakfast

Classic bacon and eggsClassic bacon and eggs

Lunch

Keto breakfast with fried eggs, tomato and cheeseKeto breakfast with fried eggs, tomato and cheese

Dinner

Keto butter burgersKeto butter burgers

Sunday

Breakfast

Keto pancakes with berries and whipped creamKeto pancakes with berries and whipped cream

Lunch

Keto butter burgersKeto butter burgers

Dinner

Flank steak with pepper sauce and cauliflower-broccoli gratinFlank steak with pepper sauce and cauliflower-broccoli gratin

Shopping lists and more

With shopping lists, your trip to the grocery store doesn’t have to be time-consuming or frustrating. Get all the healthy keto foods you need for the following week or two — and spend less time at the supermarket every month.

When you become a Diet Doctor Plus member, you get premium access to the delicious 2-week menu above. Just press play and get started with simple recipes and shopping lists. You can also customize your own by answering a few questions.

Start the 1-minute quiz

Keto: Week 1 of the 14-day keto diet plan

This meal plan includes all of the recipes from 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 customizing it the way you want it.

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 →

  • Italian keto meatballs with mozzarella cheeseMon
  • Keto chicken burger with jalapeño aioliTue
  • Crispy keto tuna burgersWed
  • Keto Tex-Mex stuffed zucchini boatsThu
  • Asian keto chicken stir-fry with broccoliFri
  • Keto seafood chowderSat
  • Garlic steak bite salad with tarragon dressingSun

Keto: Week 2 of the 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 customizing it the way you want it.

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 crack chickenMon
  • Keto Italian meatloaf with baked tomatoes and pesto mayoTue
  • Keto tuna and avocado saladWed
  • Keto chicken and eggplant sheet pan with tzatzikiThu
  • Keto pizza omeletFri
  • Keto butter burgersSat
  • Flank steak with pepper sauce and cauliflower-broccoli gratinSun

  1. Do you worry about eating saturated fats or cholesterol? There’s no good reason to do so. While still a bit controversial, repeated modern systematic reviews find no benefit from avoiding saturated fats, or replacing them with unsaturated fats:

    Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels. They found none, but the egg-eating group reported greater satiety:

    ↩

  2. It’s often claimed that eating breakfast is good for weight control. That appears to be false:

    Furthermore, reduced hunger is common on a keto diet, so many people find it easy to skip one meal:

    Read more in our guide to time-restricted eating. ↩

  3. Some may be able to reliably remain in ketosis even at higher carb intake levels. For instance, in the study below, healthy volunteers remained consistently in ketosis consuming 50 grams per day.

    Nutrition X 2019: Effects of differing levels of carbohydrate restriction on mood achievement of nutritional ketosis, and symptoms of carbohydrate withdrawal in healthy adults: A randomized clinical trial [randomized trial; moderate evidence]

    However, those who are overweight or have baseline insulin resistance may require a stricter approach, limiting net carbs to 20 grams per day.

    This is based on the clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. You can learn more about our panel here [weak evidence]. ↩

  4. Numerous studies demonstrate greater fat loss with a low-carb diet than a low-fat diet.

    Nutrition and Metabolism (London) 2004: Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women [randomized trial; moderate evidence]

    Journal of Nutrition 2015: A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes [randomized trial; moderate evidence]

    Nutrition and Metabolism (London) 2020: Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial [randomized trial; moderate evidence] ↩

  5. Do you worry about eating saturated fats or cholesterol? There’s no good reason to do so. While still a bit controversial, repeated modern systematic reviews find no benefit from avoiding saturated fats, or replacing them with unsaturated fats:

    Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels. They found none, but the egg-eating group reported greater satiety:

    ↩

  6. It’s often claimed that eating breakfast is good for weight control. That appears to be false:

    Furthermore, reduced hunger is common on a keto diet, so many people find it easy to skip one meal:

    Read more in our guide to time-restricted eating. ↩

  7. The main fear about lower-carb and higher-fat diets has always been a concern about the potential increase in the risk of heart disease. However, interventional studies so far indicate that if anything the risk appears to decrease:

    For more health controversies regarding a keto diet, have a look at this page:

    Low-carb controversies ↩

  8. The “keto flu” is a set of common early side effects like headache, feeling tired, nausea, lack of concentration, brain fog, etc. Learn more

    Nutrition X 2019: Effects of differing levels of carbohydrate restriction on mood achievement of nutritional ketosis, and symptoms of carbohydrate withdrawal in healthy adults: A randomized clinical trial [randomized trial; moderate evidence]
    ↩

  9. This is mainly based on the consistent experience of experienced clinicians [weak evidence]. But there’s also some support from this study that found only minor increases in side effects, while advising participants to drink bouillon:

    Nutrition & Metabolism 2008: The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus [moderate evidence] ↩