By Ardi
If you’re considering starting the ketogenic diet, you might be wondering how on earth you’re going to meal plan for two whole weeks. Don’t worry, we’ve got you covered! This free beginner’s guide includes 14 days of keto meal plans and recipes, all designed to help you lose weight and feel your best. Plus, we’ve included a few tips and tricks to help you get started and stick with the diet.
So, what are you waiting for? Get started today and see the results for yourself!
Day 1
- Breakfast: Scrambled Eggs with Bacon and Spinach
- Lunch: Chicken Salad with Avocado Dressing
- Dinner: Pork Chops with Roasted Brussels Sprouts
Day 2
- Breakfast: Omelet with ham, cheese, and veggies
- Lunch: Cobb Salad with Ranch Dressing
- Dinner: Salmon with Asparagus and Hollandaise Sauce
Day 3
- Breakfast: Bacon and Egg Breakfast Muffins
- Lunch: Tuna Salad with Cucumber and Tomato
- Dinner: Chicken Thighs with Mushrooms and Cream Sauce
Day 4
- Breakfast: Cream Cheese Pancakes
- Lunch: leftovers from dinner the night before
- Dinner: Beef Stir-Fry with broccoli, carrots, and snow peas
Day 5
- Breakfast: Sausage and Egg Breakfast Casserole
- Lunch: Grilled Chicken Caesar Salad
- Dinner: Slow Cooker Chili con Carne
Day 6
- Breakfast: Omelet with avocado, bacon, and tomato
- Lunch: Shrimp Salad with Feta and Olives
- Dinner: Grilled Steak with Baked Sweet Potato
Day 7
- Breakfast: Breakfast Smoothie with almond milk, spinach, and protein powder
- Lunch: Chicken Soup with kale and carrots
- Dinner: Lamb Chops with Mint Chimichurri Sauce
Day 8
- Breakfast: Cloud Bread with Cream Cheese and Jelly
- Lunch: Garden Salad with grilled chicken
- Dinner: Spaghetti Squash with Meat sauce
Day 9
- Breakfast: Bacon and Egg Breakfast Sandwich on a cloud bread bun
- Lunch: Tuna Salad Wrap with lettuce, tomato, and avocado
- Dinner: Chicken Parmesan with zucchini noodles
Day 10
- Breakfast: Avocado toast with egg
- Lunch: Grilled salmon salad with homemade vinaigrette
- Dinner: Beef and Broccoli Stir-Fry
Day 11
- Breakfast: Keto Breakfast Bowl with sausage, egg, and cheese
- Lunch: Cobb Salad with Ranch Dressing
- Dinner: Pork Tenderloin with Roasted Root Vegetables
Day 12
- Breakfast: Cloud Bread French Toast with sugar-free syrup
- Lunch: Chicken Club Sandwich on a cloud bread bun
- Dinner: Baked Salmon with Garlic and Lemon
Day 13
- Breakfast: Scrambled Eggs with Sausage and Cheese
- Lunch: Grilled Chicken Caesar Salad Wrap
- Dinner: Beef Stew with potatoes, carrots, and celery
Day 14
- Breakfast: Keto Breakfast Pancakes with sugar-free syrup
- Lunch: Turkey Sandwich on a cloud bread bun
- Dinner: Chicken Fried Cauliflower Rice
Now that you’ve got 14 days of keto meal plans and recipes, it’s time to get cooking! Remember, the key to success on the ketogenic diet is to stick with it. If you’re feeling overwhelmed or like you’re not seeing results, talk to your doctor or a registered dietitian for help. And don’t forget to check out our other keto resources for even more tips and tricks!
How to Meal Plan for the Keto Diet?
When you’re first starting out on the keto diet, meal planning can seem daunting. There are so many things to consider, from what you can and can’t eat, to how many carbs you should be eating in a day. But don’t worry, we’ve got you covered! Here’s a step-by-step guide to help you plan your meals and make the keto diet work for you.
1. Figure out what you can and can’t eat.
The first step to meal planning is understanding what you can and can’t eat on the keto diet. The keto diet is a high-fat, low-carb diet, which means you’ll need to limit your carb intake and focus on eating healthy fats.
There are a few different ways to do this, but the easiest is to simply avoid all high-carb foods. This includes things like bread, pasta, rice, potatoes, fruit, juices, and sweets. You’ll also want to limit your intake of starchy vegetables like corn and peas.
Instead, fill up on healthy fats like olive oil, avocado, nuts and seeds, and full-fat dairy. You can also eat moderate amounts of meat, fish, and poultry.
2. Decide how many carbs you want to eat in a day.
Once you know what you can and can’t eat, it’s time to figure out how many carbs you want to eat in a day. The keto diet typically recommends limiting your carb intake to less than 50 grams per day.
However, everyone is different and you may find that you do better on a higher or lower carb intake. It’s important to experiment and find what works for you.
If you’re not sure where to start, a good goal is to aim for 30 grams of carbs or less per day. You can always adjust your carb intake up or down as needed.
3. Make a list of keto-friendly meals.
Now that you know what you can eat, it’s time to make a list of keto-friendly meals. There are tons of great recipes out there, so this should be easy!
Some of our favorites include things like bacon and eggs, grilled chicken or fish, salad, and soup. You can also get creative with things like cauliflower rice or zucchini noodles.
4. Create a grocery list.
Once you have your list of keto-friendly meals, it’s time to create a grocery list. This will make shopping for your keto diet easier and help you stay on track.
Be sure to include all of the ingredients you’ll need for your meals, as well as any snacks or other items you might want.
5. Meal prep or cook your meals ahead of time.
One of the best ways to stick to your keto diet is to meal prep or cook your meals ahead of time. This will help you avoid getting off track and make it easier to stay on course.
You can meal prep by cooking large batches of food at the beginning of the week, or you can cook individual meals ahead of time and store them in the fridge or freezer.
Whichever method you choose, be sure to have plenty of healthy keto meals on hand so you’re never tempted to stray from your diet.
Following these tips will help you get started with meal planning for the keto diet. Just remember to be patient and stick with it, even if things seem difficult at first. The more you do it, the easier it will become! And before you know it, you’ll be a meal-planning pro
