Meal plans
If you want to lose weight and improve your health, we recommend trying a ketogenic (keto), low carb, or high protein diet. One smart tip for staying on track? Follow a meal plan. With breakfast, lunch, and dinner planned for you, it’s much easier to reach your goals.
Meal plans by diet
No problem!

What is the best meal plan to lose weight?
Both a low carb and keto meal plan are successful for weight loss. But if you’re experiencing a weight loss stall — or simply want to speed up your weight loss — intermittent fasting or a high protein diet may be the right choice for you.With a meal plan suited for weight loss, you’ll know exactly how much to eat, and in turn, will give you a healthier and more balanced everyday life.

Why should you meal plan?
Whether you’re trying to lose weight or improve your diet, meal planning is a proven tool to help you reach your goals. Meal plans work because they turn a healthy lifestyle into a convenient lifestyle.
Benefits with healthy meal planning
- Save time, money, and stress: While following a diet plan, you don’t have to spend time figuring out what to eat for each meal. You only buy what you know you need, so you save money. You don’t have to stress about what to eat because you already have a balanced meal at your fingertips.
- Get faster results: Knowing exactly what and how much to eat each day is a proven strategy for healthy weight loss. It’s less likely that you’ll overeat — or grab for an unhealthy meal out of desperation.
- Reduce waste: When each food has a purpose, you won’t have to worry about items in your fridge going to waste. You can feel good knowing that you are helping your body and wasting less food.
Shopping lists
With shopping lists, your trip to the grocery store doesn’t have to be time-consuming or frustrating.Get all the healthy foods you need for the following week or two — and spend less time at the supermarket every month.








Get your shopping list on any device: Using a digital shopping tool can be even more beneficial than the more old-school pen and paper. You can access your shopping list straight from your smartphone, print it out, or even share it with family and friends when you don’t have time grocery shopping yourself.
Keto food shopping list
If you’re in a hurry and don’t have time to create a meal plan, use our basic shopping list below. It’s the perfect way to stock up your pantry with healthy foods.View this keto diet food list while shopping on your mobile device (or print it out), and bring it to the supermarket next time you get groceries.

How to make a meal plan work for you
With a diet plan, you no longer have to end up in front of the fridge wondering what to cook or grab an unhealthy meal when you’re on the run. But to actually stick to the meal plan, you need to consider your preferences in food and life circumstances.
Tips for success
- Choose meals that you love: A diet plan doesn’t have to be boring or pact with dull flavorless food. It’s crucial to enjoy the food you eat if you want a sustainable healthy life. Get inspired by our catalog of 1,333 free low carb recipes.
- Use few ingredients: When searching for meals to add to your diet plan, consider choosing recipes that are easy with few ingredients, and use ingredients you already have at home. You’ll save both time and money.
- Cook freezer-friendly meals: Batch meal prepping means additional servings to enjoy for meals to come. Place these “extra” meals in the freezer or in an airtight container in the fridge to enjoy later that same week.
- Plan for quick or no-cook meals: Whether you are often short on time, a frequent traveler, or just fancy a night off cooking, quick or no-cook meals can be a life savior when you want to follow a healthy diet plan.
When you choose meals that are tasty and easy to prepare, you don’t have to choose unhealthy food because it’s convenient.
Meals with 5-ingredient or less

Free low carb diet plan
14-day meal plan
Below 40 grams of carbs per day
This meal plan provides two weeks of delicious, easy low carb recipes for breakfast, lunch, and dinner. Each week features a variety of low carb dishes that will automatically keep you below 40 grams of carbs per day.
Breakfast
Dinner
Free keto diet plan
14-day meal plan
Below 20 grams of carbs per day
This meal plan provides two weeks of delicious, easy keto recipes for breakfast, lunch, and dinner. Each week features a variety of keto dishes that will automatically keep you below 20 grams of carbs per day.
Free high protein diet plan
14-day meal plan
Below 26 grams of carbs per day
This meal plan provides two weeks of delicious, easy, recipes for breakfast, lunch, and dinner. Each week features a variety of low carb dishes that will automatically provide more than 100 grams of protein and keep you below 26 grams of carbs per day.
Breakfast
Dinner
