Diet & Weight Magazine

14-day Keto Diet Meal Plan

By Dietdoctor @DietDoctor1

Are you looking for a keto diet plan? You've come to the right place. Below you'll find a free 2-week keto diet plan, as well as tips for getting started.

A keto diet limits carbohydrate intake to below about 20 grams per day. This results in increased fat burning,and potential benefits like rapid weight loss.

For maximum simplicity get a personalized keto diet plan, adapted to your specific goals and food preferences. For free and instant access take this simple 1-minute survey

Already following the 14-day meal plans?

We just updated the meal plans with new tasty keto recipes. But don't you worry, you can still find the old meal plans and recipes here.

14-day keto diet meal plan 14-day keto diet meal plan

Simplify keto tips

  1. 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. 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. Full meal prep guide.
  3. Try no-cook plates: Sliced deli meats, cheeses, and veggies make an easy lunch. Here are many more.

Get started

Who should NOT do a keto diet?

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

If you're not in any of these situations you should be safe to start a keto diet.

Start fresh

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

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 daily and salting your food 'to taste' really helps. Full guide

14-day keto diet meal plan

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 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.

14-day keto diet meal plan


14-day keto diet meal plan

14-day keto diet meal plan

Change meals, get shopping lists,
and so much more

Want to swap out some of the meals above for any of our other 1000+ premium low-carb recipes? Perhaps you'd like a convenient shopping list that adapts to the number of servings you need?

Sign up for a FREE 30-day trial (no commitment with the option to cancel online at any time), and you'll get all of these features - plus, personalized meal plans and 208 themed keto and low-carb meal plans.

Start my free trial >

Get a diet 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 survey 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.

14-day keto diet meal plan

14-day keto diet meal plan

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.

14-day keto diet meal plan


14-day keto diet meal plan

Shopping lists and more

14-day keto diet meal plan 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 meal plans, plus 130+ extra themed keto and low-carb meal plans:

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 →

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 →

The right keto plan for you

Do you have specific preferences or goals? Try out our personalized plans.

All the planning is done for you. You'll instantly get the recipes that fit your needs and preferences, plus shopping lists to go with them. You just cook, eat, and enjoy healthy food.

To get started, just answer this 1-minute survey and get a perfect keto meal plan for you.

14-day Keto Diet Meal Plan

Meal planner tool

We do the planning while you focus on cooking, eating, and enjoying healthy food.


14-day keto diet meal plan


14-day keto diet meal plan


14-day keto diet meal plan

Full meal plan →

Full meal plan →

Full meal plan →


Top keto diet plan questions

14-day keto diet meal plan

How do I get started on the keto diet?
It's easy. Get all your questions answered in our beginner's guide. Choose among all our free recipes and meal plans. Or, for maximum simplicity, sign up for our 2-week Get Started Challenge and get everything prepared for you.

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

Can you eat a vegetarian keto diet?
Yes. Especially if you eat eggs and dairy (lacto-ovo vegetarianism) it's definitely doable. Vegan keto is very hard to do, but you can certainly eat a lower-carb vegan diet. Learn more and find inspiration or use our personalized meal plans.

Can you eat a dairy-free keto diet?
Sure. It's not necessary to eat dairy to successfully eat keto (though dairy may help add taste and variety). A dairy-free keto diet can be very effective. Learn more and find recipes or use our personalized meal plans.

Can I eat fruit on a keto diet?
Sometimes - if you choose low-sugar fruits and keep portions small. The best keto fruits are blackberries, raspberries, and strawberries. Enjoy about one-half cup of any of these, either alone or with a bit of cream. Delicious! Full guide to keto fruits

Start your FREE 30-day trial!

Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. A healthier life starts now with your free trial!

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