14-Day Keto Meal Plan with Recipes & Shopping Lists

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14-day keto diet meal plan with recipes and shopping lists

What is a keto diet? Eating keto means limiting your net carb intake to 20 grams per day. If you’re looking to maximize benefits like reversing type 2 diabetes or if you have a lot of weight to lose, the keto diet may be right for you.

If you want more carbs and don’t have type 2 diabetes or much weight to lose, then a more moderate low-carb diet might be for you. Moderate low carb is easier to follow, but may be less effective than keto, meaning you may get more moderate results.

Sign up

Top 3 keto cooking tips

  1. Automate breakfast: Choose one keto breakfast to eat every day, like scrambled eggs. Not hungry? Skip breakfast and sip a coffee instead. This saves time and money.
  2. Simplify with meal prep. Cook two servings for dinner and refrigerate the second serving for tomorrow’s lunch. Freeze other portions for later.
  3. Try no-cook plates. Sliced deli meats, cheeses, and veggies make an easy lunch. Here are many more.

Avoid keto flu

Drink lots of fluids and get enough salt, especially during the first week, to minimize symptoms of the initial “keto flu.” For example, a cup of bouillon 1-2 times per day really helps.

Want 24/7 support?

Join our supportive Facebook community.

Who should NOT do a keto diet?

A keto low-carb, high-fat diet appears to be very safe for most people. However, in the following three situations you may need extra support:

  • Are you on medication for diabetes, e.g. insulin? More
  • Are you on medication for high blood pressure? More
  • Are you breastfeeding? More

If you’re not in any of these situations you should be good to go.

Shopping lists and more

Do you want to get weekly shopping lists for the 14-day keto diet menu above? Lists that adapt to the number of people you choose to cook for and 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 90+ more complete weekly keto meal plans for free:

Premium ketogenic meal plans – including shopping lists

Do you want many more weekly keto meal plans and menus, 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 quick and easy, budget-friendly and many more options. These meal plans require a free membership trial to view.

Keto: Budget-friendly #3

Keto doesn’t have to be expensive. With a little planning and know-how, you can be both keto and thrifty! This week we’ve focused on cheaper yet still very tasty ingredients. We also use the same ingredients in more than one meal so you can buy them in bulk.

To cut your costs even more, buy regular cheese, especially on sale, rather than specialty cheeses that are much more pricey. Don’t buy pre-­shredded cheese; buy cheese in large or bulk sizes and shred/grate it yourself.  Shredded cheese can be frozen in small batches for quick use and no risk of spoilage. Use fresh vegetables when they are in season, but buy frozen the rest of the year. Frozen meats, too, are usually cheaper. Here you’ll find more money saving low-carb tips.

A tip to save some precious morning time is to prepare the Keto eggs on the go on the Sunday afternoon or on the Monday morning, and then have them ready for a fast breakfast each day of the week.

This meal plan will keep you below 18 net carbs per day.

Full meal plan →

    Keto: Vegetarian #3

    Here’s a wonderful weekly meal plan filled with delicious keto-friendly lacto-ovo vegetarian dishes. Three hearty meals per day while keeping the carbs under 20 g per day. This week you’re going to eat gnocchi with homemade basil pesto, quesadillas, cheese pie with mushrooms and a lovely goat cheese salad, just to name a few!

    Full meal plan →

      Keto: Dairy free #4

      No dairy? No problem. Eating keto and dairy-free at the same time is quite popular. This week’s meal plan is not only dairy free but also ketogenic and it will help you stay below 20 grams of carbs per day.

      Full meal plan →

        Team Diet Doctor: Kristin Parker’s family favorites

        Kristin Parker is an American temporarily living in South Korea. Her role with Team Diet Doctor is customer service. If you have a question or a comment on our social media platforms, website or our Facebook group, she will likely be the one to answer you back! Kristin cooks for a family of four, including two hungry teenage sons. Her keto meal plan yields generous servings of substantial, hearty meals that they all like.

        Full meal plan →

          More

          A ketogenic diet for beginners

          A ketogenic diet for beginners 

          Ketogenic diet foods – what to eat and what to avoid

          Ketogenic diet foods – what to eat and what to avoid 

          Get started

          For everything you need to get started – keto meal plans, shopping lists, daily tips and troubleshooting – just sign up for our free 2-week keto low-carb challenge:

          Get started on a low-carb diet

          Updates

          Get more awesome keto recipes, free video courses and keto news updates like over 500,000 people:

          Keto diet meal plan 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, you don’t have to. Many people get so satisfied on a low-carb, high-fat keto diet – with less hunger – that they automatically eat less and lose excess weight. This appears to be especially true if you base your diet on real keto foods, and try to only eat when you’re hungry.

          Fat burning is also 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. That can stop weight loss.

          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: Should you count calories on a low-carb or keto diet?

          Can I drink alcohol on a keto diet?

          Yes. But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks.

          Full keto alcohol guide

          What are healthy fats on a keto diet?

          Good examples include butter, olive oil, coconut oil, full-fat dairy (including heavy cream) and avocado oil.

          Avoid low-fat products. On a low-carb diet like the keto diet, fat burning is significantly increased, and it’s OK to eat a higher-fat diet.

          Full keto fats, sauces and oils 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.

          Some people may need to moderate protein intake somewhat, as high protein intake (greater than 2.0g/kg/d) may make it more difficult to maintain ketosis. Although there is controversy how real of an issue this is, it may especially apply in the beginning for those who are very insulin resistant. However, eating too little protein may also present health issues such as poor muscle development, increased hunger, and lack of essential amino acids. That is why we recommend a moderate level of protein intake, defined as 1.2-1.7g/kg/d. See our protein guide.

          Using our keto recipes or keto diet meal plans means you do not have to count to stay keto – we’ll do the counting for you. You can also follow our keto foods guidelines, and you can fairly easily stay on a keto plan 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

          Got more questions? Our Facebook group has answers.

          Join now

          We hope you enjoyed reading this guide. We wanted to take this opportunity to mention that Diet Doctor takes no money from ads, industry, or product sales. Our revenues come from members who want to support our purpose of empowering people everywhere to dramatically improve their health.

          We hope you will consider joining us as we pursue our mission of making low carb simple! This also gives you access to all our premium content – and there’s a free trial. Join here.

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