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Food

2-Week Ketogenic Diet Plan for Beginners

Published on: September 20, 2019

2-Week Ketogenic Diet Plan for Beginners

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Review of the Benefits of the Ketogenic Diet

What You Can and Can't Eat on a Ketogenic Diet

What you can eat

What you can't eat

Shopping List for Our 2-Week Ketogenic Diet Plan

Standard keto diet plan shopping list

Vegetarian keto diet plan shopping list

Dairy-Free keto diet plan shopping list

Standard Keto Diet Plan

Week 1

Week 2

Vegetarian Keto Diet Plan

Week 1

Week 2

Dairy-Free Keto Diet Plan

Week 1

Week 2

Are you looking forward to reaping the benefits of ketosis, but you aren’t sure how to get there?

The ketogenic diet is the go-to diet for people who are looking to lose weight, lower cholesterol and blood pressure, help treat diabetes and even protect against neurological diseases (1, 2, 3, 4). But, if you are a beginner, the thought of completely turning your kitchen upside down and training your body to eat in a different way may seem overwhelming.

One of the most effective ways to ease into the ketogenic diet is by following a diet plan, which will provide you with a shopping list and basic recipes that give you clear guidelines on what you can and cannot eat on the ketogenic diet.

Do you want something you can easily refer to as you begin your journey? Make sure you download our 2-week ketogenic diet plan in PDF at the end of this article.


keto-benefits

Review of the Benefits of the Ketogenic Diet

It’s time to get into the right mindset for making a big shift in your diet. If you’ve landed on this page, you are most likely aware of at least one benefit the ketogenic diet provides you – the one you are interested in taking advantage of.

Just in case you need some extra motivation, here is a list of potential benefits of the ketogenic diet:

  1. Promotes weight loss: The low-fat diet is often recommended for weight loss, but research shows that a high fat, moderate protein, and low-carbohydrate diet is much more effective at promoting weight loss, thanks to the beauty of ketone bodies (5).
  2. May lower risk factors for disease such as high blood sugar and insulin levels.(6).
  3. Protects from muscle loss: a very low carbohydrate diet with adequate amounts of protein may be protective against the loss of muscle mass (7).
  4. Helps reduce blood sugar for those with type 2 diabetes: Studies have shown that a ketogenic diet can be an effective way to reduce blood sugar in those with type 2 diabetes. It also can help promote weight loss and increased insulin sensitivity which is beneficial in the management of diabetes (3,8).
  5. May help slow tumor growth for certain types of cancer: Early research shows that a calorically-restricted ketogenic diet shows promise as an effective alternative therapy for malignant brain cancer. Because high levels of circulating glucose in the blood are needed for tumor growth, the glucose-reducing effects of the keto diet can help to slow tumor growth (9).
  6. Improves symptoms of Parkinson’s disease and Alzheimer’s disease: The ketogenic diet may help to reduce the symptoms and slow the progression of degenerative brain diseases like Alzheimer’s disease and Parkinson’s disease (10, 11).
  7. Helps treat factors causing polycystic ovarian syndrome (PCOS): PCOS is the most common cause of infertility among women (12). One of the aggravating factors of PCOS is high levels of insulin. The ketogenic diet can help reduce insulin and glucose levels in the blood as a dietary therapy for PCOS (13).
  8. Boosts recovery from brain diseases: Initial animal studies show that the keto diet may boost recovery from traumatic brain injuries in younger subjects (14).

The reasons mentioned above are just the beginning! Scientists have only begun to delve into their interest in the ketogenic diet for a range of potential positive impacts on human health.


what-to-eat-or-not-on-the-ketogenic-diet

What You Can and Can't Eat on a Ketogenic Diet

The biggest questions that come to mind for anyone who is beginning the ketogenic diet are:

What can I eat? What can’t I eat?

The stress that arises when you think of having to eliminate your precious powdered doughnuts or grape soda can be overwhelming at first. How will you ever feel satisfied?

While there will be a short adjustment period, research has found that reducing carbohydrate (especially sugar) intake and instead eating a fat-rich diet instead can actually increase satiety and therefore reduce food intake (15).

Here is a list of foods you can refer to anytime to check out what you can and can’t eat on the ketogenic diet to achieve nutritional ketosis.


What you can eat

Meats

If you don’t have any other dietary restrictions (like vegetarianism), then you have a wide variety of meats to choose from.

Beef

Chicken

Turkey

Duck

Veal

Wild Game

Rabbit

Pork

Lamb

Goat

Giblets

Liver and other organs

Fresh Ham

Bacon

Eggs


Seafood and Fish

Tuna

Salmon

Mackerel

Cod

Halibut

Mahimahi

Flounder

Catfish

Oysters

Shrimp

Lobster

Mussels

Clams

Crab

Squid

Octopus

Eels

Swordfish

Roe

Monkfish

Haddock

Tilapia

Pike


Fats and Oils

Saturated and monounsaturated fats are important to ensure a steady energy supply.

Butter

Ghee

Olive oil

Coconut oil

Avocado oil

Dairy fat

Lard

Duck fat

Avocado

MCT oil


Vegetables

On the keto diet, stick to non-starchy vegetables grown above ground. Vegetables that grow above ground are generally lower in carbs than below-ground vegetables.

Lettuce

Kale

Spinach

Olives

Tomato

Eggplant

Swiss chard

Bok choy

Celery

Asparagus

Cauliflower

Broccoli

Cabbage

Cucumber

Endives

Chives

Red and green peppers

Mushrooms

Zucchini

Brussels sprouts

Green beans


Dairy

Stick to full-fat dairy for all of your keto-friendly meals since fat is fuel on the keto diet.

Hard Cheeses

Parmesan

Swiss

Cheddar

Colby

Colby-Jack

Gouda

Gruyère

Pecorino Romano

Manchego

Monterey Jack

Edam

Emmental

Provolone

Hard Mozzarella

Soft Cheeses

Brie

Fresh mozzarella

Feta

Goat cheese

Cream cheese

Munster

Ricotta cheese

Gorgonzola

Fontina

Fougerus

Buchette

Cottage Cheese

Others

Sour cream

Latin cream

No-sugar whipping cream

Full-fat yogurt

Heavy cream

Butter


Fruits

All of the fruits you eat on the keto diet should be lower in sugar and have a high fiber content to make overall net carbs low (<10 grams per serving).

Strawberries

Blueberries

Blackberries

Raspberries

Cranberries

Mulberries

Cherries

Coconut

Lime

Lemon

Rhubarb


Nuts and seeds

Most nuts and seeds are high in healthy fats and low in carbohydrates. Choose raw or roasted varieties, but make sure you aren’t eating varieties that contain sugar or processed seasoning.

Macadamia nuts

Pecans

Almonds

Pine nuts

Walnuts

Peanuts

Hazelnuts

Brazil nuts

No-sugar-added nut butter

Chia seeds

Flax seeds

Hemp seeds


Drinks

Keto-approved drinks are low in sugar and are extremely important to provide hydration, electrolytes, and other beneficial components like antioxidants.

Water

Lemon and lime juice with still or sparkling water

Teas, without sugar

Bone Broth

Coffee

Red wine (dry, in moderation)

Coconut water (natural, no sugar added)


Flours and others

When we talk about flours on keto, they are made from nuts and fiber instead of grains.

Almond flour

Coconut flour

Psyllium Husk

Coconut powder

Oat fiber

Spices like curcumin, garlic, ginger, basil, cilantro, and others


Supplements

Supplements can be a good way of making sure you have a good nutritional balance, especially if you have other dietary restrictions such as avoidance of dairy or meat.

Protein powders (from whey or hemp)

Electrolyte supplements

MCT oil

Exogenous ketones

If you can, make sure to consult with a registered dietitian before making any drastic change to your diet or before taking supplements.


foods-to-avoid-in-the-keto-diet

What you can't eat

After seeing what you can eat on the ketogenic diet (which is A LOT!), the list of foods you can’t eat will seem much less daunting.

Remember, the point of the ketogenic diet is to enter ketosis by limiting your carbohydrate intake to about 5% of your total calorie needs and consuming about 75% of your calories in the form of fats. Vegetables and fruits naturally contain carbohydrates, and the ones included in the list above are lower in carbohydrates without skimping on nutrients.

In short, we want to avoid any foods that are high in carbohydrates, foods that undergo processes where the fat is removed, and foods that are highly processed or contain lots of additives.

Below is a comprehensive list of foods to avoid:


High-carb foods and grains

 This is the biggest food group to avoid. All of these foods are mostly carbohydrates, either in the form of grains or added sugar. If you eat these foods, your body will use them to make energy for its cells rather than using fats. This will prevent you from going into ketosis and reaping the benefits of the ketogenic diet.

Wheat

Bread of all forms

All grains

Bran

Breakfast cereals of any kind

Buckwheat

Cakes

Biscuits

Buns

Corn products

Couscous

Quinoa

Crackers

Millet

Pasta and rice

Rye cakes

Sorghum

Thickening agents (starch, instant powders)


Dairy and dairy-like products

The dairy and dairy-like products on this list are here because they have had all of the fatty goodness removed through processing, or because they have added sugar or other additives.

Fat-free or partially-skimmed dairy

Ice cream

Cheese spreads

Creamers

Rice milk

Soy milk

Pudding

Condensed milk


Starchy or higher-carb vegetables and legumes

Most starchy or higher-carb vegetables are either those that grow underground or those that fall into the legume category. While legumes have significant protein, they are also high in carbohydrates.

Beetroot

Beans and other legumes

Parsnips

Peas

Potatoes

Sweet potatoes and yams

Yucca

Carrots

Onions


Fats

The fats and oils to avoid are those that undergo significant processing and have the risk of containing trans fats, or that are derived from other foods on the do-not-eat list.

Seed oils
(sesame, soy)

Margarine

Vegetable oil

Corn oil

Shortening


Sweeteners

This part probably doesn’t need much of an explanation since sweeteners are pure carbohydrates in the form of sugar. Artificial sweeteners can cause digestive issues in some people and may have some other unwanted side effects.

Agave

Artificial sweeteners

Cordials

Dried fruit

Fructose

Honey

Milk

Sugar (brown, white, powdered)

Candies and sweets

Syrups


Drinks

We usually don’t think of drinks being the main problem when it comes to our sugar consumption. However, even seemingly “healthy” choices can contain just as much sugar as regular sodas. The drinks on the list below are packed with carbs and should be avoided.

All fruit juices

Sports drinks

Protein shakes

Vegetable juices

Aloe vera juice

Beer

Cider

Regular soda

Diet drinks (artificial sweeteners)


Meats

Did you know that many processed types of meat contain sugar as an additive? We need to make sure to avoid meats that have been seasoned, prepared, or combined with other foods on the do-not-eat list.

Meats cured with sugar

Vienna
sausages

Meats with
soy fillers or texturizers

Breaded meats

Over-processed meats
(e.g. deli meats)


General

This is a big category, but we need to make sure to avoid anything that has undergone multi-step processing or that contains significant additives.

Manny canned foods

Most bottled sauces

Ketchup

Most fast food

Most packaged snacks

Any food with added sugar

Many salad dressings


keto-shopping-list

Shopping List for Our 2-Week Ketogenic Diet Plan

Below you will find shopping lists and diet plans for people on a standard keto diet, a lacto-ovo-vegetarian (eats eggs/dairy) keto diet, and a dairy-free keto diet. The first plan is the standard keto plan, and the next two are modifications of the standard diet plan to meet your specific needs.

These diet plans are meant to be general guidelines for people beginning the keto diet. Note that depending on your sex, weight, activity level and specific nutrient needs, the portions and servings could change significantly. For a keto diet that suits your specific nutritional needs, seek out a registered dietitian.

Below are some shopping list options for your diet plan, depending on your specific nutritional needs.


Standard keto diet plan shopping list

Meats and eggs

✔ Free-range eggs ✔ Fish (salmon is best due to fat content) ✔ Bacon ✔ Beef ✔ Salami/sausage ✔ Pork ✔ Chicken/poultry ✔ Wild game

Vegetables and fruits

✔ Green leafy vegetables (spinach, kale, arugula, etc.) ✔ Mushrooms ✔ Blueberries ✔ Artichoke hearts ✔ Tomatoes ✔ Avocado ✔ Cucumber ✔ Zucchini ✔ Fresh spices ✔ Strawberries ✔ Blackberries ✔ Raspberries ✔ Bok Choy ✔ Cabbage ✔ Radishes ✔ Lemons ✔ Limes ✔ Asparagus

Fats and oils

✔ Olive oil ✔ Coconut oil ✔ Avocado oil ✔ Butter ✔ Canola oil

Cheese and Dairy

✔ Soft cheeses (Brie, Camembert, Parmesan, etc.) ✔ Hard cheeses (cheddar, Colby, Swiss, etc.) ✔ Cream cheese ✔ String (mozzarella) cheese ✔ 4% fat cottage cheese ✔ Whole milk yogurt ✔ Sour cream ✔ Goat cheese

Spices and condiments

✔ All plain spices ✔ Mayonnaise

Nuts

✔ Macadamia nuts ✔ Almonds ✔ Brazil Nuts ✔ Walnuts ✔ Pine nuts ✔ Peanuts ✔ Unsweetened nut butters

Other

✔ Coconut cream ✔ Coffee ✔ Keto-approved flour ✔ Oat fiber ✔ Unsweetened non-dairy milk (almond, coconut, etc.)


Vegetarian (lacto-ovo) keto diet plan shopping list

Protein sources

✔ Tofu ✔ Tempeh ✔ Other soy products ✔ Eggs

Vegetables and fruits

Green leafy vegetables (kale, spinach, arugula, etc.) ✔ Mushrooms ✔ Blueberries ✔ Artichoke hearts ✔ Tomatoes ✔ Avocado ✔ Fresh spices ✔ Cucumber ✔ Zucchini ✔ Strawberries ✔ Blueberries ✔ Blackberries ✔ Raspberries ✔ Bok Choy ✔ Cabbage ✔ Radishes ✔ Lemons ✔ Limes ✔ Asparagus

Fats and oils

✔ Olive oil ✔ Coconut oil ✔ Avocado oil ✔ Butter

✔ Canola oil

Cheese and Dairy

✔ Soft cheeses (Brie, Camembert, Parmesan, etc.) ✔ Hard cheeses (cheddar, Colby, Swiss, etc.) ✔ Cream cheese ✔ String (mozzarella) cheese ✔ 4% fat cottage cheese ✔ Whole milk yogurt ✔ Sour cream ✔ Goat cheese

Spices and condiments

✔ All plain spices ✔ Mayonnaise

Nuts

✔ Macadamia nuts ✔ Almonds ✔ Brazil Nuts ✔ Walnuts ✔ Pine nuts ✔ Peanuts ✔ Unsweetened nut butters

Others

✔ Keto-approved flours ✔ Coconut cream ✔ Coffee ✔ Oat fiber ✔ Unsweetened non-dairy milk (almond, coconut, etc.)


Dairy-free keto diet plan shopping list

Meats and eggs

✔ Free-range eggs ✔ Fish (salmon is best for fat content) ✔ Bacon ✔ Beef ✔ Salami/sausage ✔ Pork ✔ Chicken/poultry ✔ Wild game

Vegetables and fruits

✔ Leafy green vegetables (spinach, kale, arugula, etc.) ✔ Mushrooms ✔ Blueberries ✔ Artichoke hearts ✔ Tomatoes ✔ Avocado ✔ Fresh spices ✔ Cucumber ✔ Zucchini ✔ Strawberries ✔ Blackberries ✔ Raspberries ✔ Bok Choy ✔ Cabbage ✔ Radishes ✔ Lemons ✔ Limes ✔ Asparagus

Fats and oils

✔ Olive oil ✔ Coconut oil ✔ Avocado oil ✔ Canola oil

Spices and condiments

✔All plain spices ✔Mayonnaise

Nuts

✔ Macadamia nuts ✔ Almonds ✔ Brazil Nuts ✔ Walnuts ✔ Pine nuts ✔ Peanuts ✔ Unsweetened nut butters

Others

✔Keto-approved flours ✔ Coconut cream ✔ Coffee ✔ Oat fiber ✔ Unsweetened non-dairy milks (almond, coconut, etc.)


standard-keto-diet

Standard Keto Diet Plan

This what a 2-week diet plan might look like for someone who is following the standard keto diet with no other significant dietary restrictions.


Week 1

Monday

Breakfast: Two-egg omelet with spinach and mushrooms cooked in coconut oil
Snack: Handful of blueberries
Lunch: Chicken salad with artichoke hearts + tomatoes + mixed greens + boiled egg + olive oil
Dinner: Seared salmon and a mixed green salad with avocado and olive oil

Tuesday

Breakfast: Two fried eggs in olive oil and 1/2 of avocado with tomato and cilantro salsa
Snack: Soft cheese with cucumber slices
Lunch: Bacon-Lettuce and Tomato (BLT) on cloud bread
Dinner: Zoodles with ground beef and homemade tomato sauce

Wednesday

Breakfast: Bacon and eggs cooked in bacon fat
Snack: Handful of macadamia nuts
Lunch: Roast beef, brie, arugula, pesto, and olive plate
Dinner: Shrimp, tomato, and avocado salad with olive oil and lime

Thursday

Breakfast: Frittata with broccoli
Snack: Celery and peanut butter
Lunch: Turkey slices + almonds + avocado + cucumber + blueberries
Dinner: Lamb chops with herb butter

Friday

Breakfast: Scrambled eggs in butter with tomato and cilantro
Snack: Green peppers with cream cheese
Lunch: Salami and mayo + string cheese + radishes + avocado and olive oil
Dinner: Chicken salad on lettuce with tomato

Saturday

Breakfast: Boiled eggs with mayonnaise
Snack: Pork rinds
Lunch: Chicken salad in a jar with greens of your choice + olive oil
Dinner: Roasted chicken and cabbage with mayo

Sunday

Breakfast: Eggplant hash (eggplant seared in olive oil) topped with fried eggs.
Snack: Homemade zucchini chips
Lunch: Salami + roasted pepper + mixed green salad
Dinner: Baked salmon with pesto and Brussels sprouts

Week 2

Monday

Breakfast: Huevos rancheros (fried egg with tomato salsa, avocado and sour cream on the side)
Snack: Handful of strawberries
Lunch: Pepperoni and cream cheese rolls + celery slices +cherry tomatoes + almonds
Dinner: Beef in cream sauce and steamed zucchini

Tuesday

Breakfast: Keto coconut porridge (coconut flour + egg + coconut oil + coconut cream mixed together over a saucepan - try this recipe) topped with raspberries
Snack: Cheese
Lunch: Bacon, avocado, and French onion dip sandwich on cloud bread with almonds and blueberries
Dinner: Pan-fried pork

Wednesday

Breakfast: Blackberry and strawberry smoothie with coconut milk and lemon juice
Snack: Fresh ham & cheese roll-ups
Lunch: 2 boiled eggs + string cheese + avocado slices + cucumber + cottage cheese for dipping
Dinner: Cooked chicken meatballs with zoodles and parmesan cheese

Thursday

Breakfast: Two fried eggs over kale sautéed in olive oil
Snack: Butter melted into coffee
Lunch: Tuna salad with mixed greens dressed with olive oil + handful of raspberries
Dinner: Chicken stir-fry in canola oil with bok choy and cabbage

Friday

Breakfast: Low-carb blueberry pancakes (eggs + cream cheese + butter + almond flour + oat fiber + lemon zest + baking powder + blueberries - or try this recipe)
Snack: Celery and cream cheese
Lunch: Sautéed chicken and broccoli, two pieces of Babybel cheese, celery, and cream dipping sauce
Dinner: Bacon-wrapped asparagus and brie

Saturday

Breakfast: Baked eggs with tomato and sausage
Snack: Cucumber and mayo
Lunch: Smoked salmon and avocado plate
Dinner: Scallop avocado salad

Sunday

Breakfast: Green smoothie (avocado + MCT oil + cucumber + spinach + parsley + hemp seeds + turmeric + lemon)
Snack: Handful of Brazil nuts
Lunch: Chicken salad sandwich with cloud bread + macadamia nuts + blackberries
Dinner: Zucchini lasagna (ground beef + mozzarella + parmesan + zucchini slices)

vegetarian-keto-diet

Vegetarian Keto Diet Plan

Note that the Vegetarian Keto Diet plan assumes that dieters are lacto-ovo vegetarians meaning they consume eggs and dairy.

Note that in order to get enough protein, soy, tofu, and tempeh are included, but do try to choose less-processed options when possible.

Here is the above diet plan modified for a vegetarian keto diet plan.


Week 1

Monday

Breakfast: Two-egg omelet with spinach and mushrooms cooked in coconut oil.
Snack: Handful of blueberries
Lunch: Eggplant salad with artichoke hearts + tomatoes + mixed greens + boiled egg + olive oil
Dinner: Seared tofu and a mixed green salad with avocado and olive oil

Tuesday

Breakfast: Two fried eggs in olive oil and 1/2 of avocado with tomato and cilantro salsa
Snack: Soft cheese with cucumber slices
Lunch: Fried tofu lettuce and tomato (TLT) on cloud bread
Dinner: Zoodles with mushrooms and homemade tomato sauce

Wednesday

Breakfast: Eggs cooked in coconut oil with asparagus and roasted peppers
Snack: Handful of macadamia nuts
Lunch: Tempeh, brie, arugula, pesto, and olive plate
Dinner: Goat cheese, tomato, and avocado salad with olive oil and lime

Thursday

Breakfast: Frittata with broccoli
Snack: Celery and peanut butter
Lunch: Seared tofu + almonds + avocado + cucumber + blueberries
Dinner: Roasted portobello mushroom with herb butter and broccoli

Friday

Breakfast: Scrambled eggs in butter with tomato and cilantro
Snack: Green peppers with cream cheese
Lunch: Cauliflower hash and mayo + string cheese + radishes + avocado and olive oil
Dinner: Mixed green salad with tomato, mushrooms and eggplant cooked in olive oil

Saturday

Breakfast: Boiled eggs with mayonnaise
Snack: Cucumber slices and avocado
Lunch: Sliced almond salad in a jar with greens of your choice + olive oil
Dinner: Grilled veggie plate with cheese

Sunday

Breakfast: Eggplant hash (eggplant seared in olive oil) topped with fried eggs
Snack: Homemade zucchini chips
Lunch: Fried cheese + roasted pepper + mixed green salad
Dinner: Baked portobello with pesto and Brussels sprouts

Week 2

Monday

Breakfast: Huevos rancheros (fried egg with tomato salsa, avocado and sour cream on the side)
Snack: Handful of strawberries
Lunch: Roasted zucchini slices and cream cheese rolls + celery slices and cherry tomatoes + almonds
Dinner: Tofu in cream sauce and steamed zucchini

Tuesday

Breakfast: Keto coconut porridge (coconut flour + egg + coconut oil + coconut cream mixed together over a saucepan) topped with raspberries
Snack: Slice of cheese
Lunch: Tomato, avocado, and French onion dip sandwich on cloud bread + almonds and blueberries
Dinner: Pan-fried tofu with steamed asparagus

Wednesday

Breakfast: Blackberry and strawberry smoothie with coconut milk and lemon juice
Snack: Coleslaw
Lunch: 2 boiled eggs + string cheese + avocado slices + cucumber + cottage cheese for dipping
Dinner: Tofu “meatballs” with zoodles and parmesan cheese (or try this keto meatless meatball recipe)

Thursday

Breakfast: Two fried eggs over kale sautéed in olive oil
Snack: Butter melted into coffee
Lunch: Roasted mushroom with mixed greens dressed with olive oil + handful of raspberries + almonds
Dinner: Creamy lemon green beans and roasted cabbage

Friday

Breakfast: Low-carb blueberry pancakes (eggs + cream cheese + butter + almond flour + oat fiber + lemon zest + baking powder + blueberries) - try this recipe
Snack: Celery and cream cheese
Lunch: Sautéed broccoli and tempeh, two pieces of Babybel cheese, celery and cream dipping sauce
Dinner: Eggplant-wrapped asparagus and brie

Saturday

Breakfast: Baked eggs with tomato and avocado
Snack: Cucumber and mayo
Lunch: Deviled eggs and avocado plate
Dinner: Butter-fried broccoli and avocado salad

Sunday

Breakfast: Green smoothie (avocado + MCT oil + cucumber + spinach + parsley + hemp seeds + turmeric + lemon)
Snack: Handful of Brazil nuts
Lunch: Sautéed mushroom and pesto sandwich on cloud bread + macadamia nuts + blackberries
Dinner: Zucchini lasagna (mozzarella + parmesan + zucchini slices)

dairy-free-keto-diet

Dairy-Free Keto Diet Plan

Week 1

Monday

Breakfast: Two-egg omelet with spinach and mushrooms cooked in coconut oil.
Snack: Handful of blueberries
Lunch: Chicken salad with artichoke hearts + tomatoes + mixed greens + boiled egg + olive oil
Dinner: Seared salmon and a mixed green salad with avocado and olive oil

Tuesday

Breakfast: Two fried eggs in olive oil and 1/2 of avocado with tomato and cilantro salsa
Snack: Celery and almond butter
Lunch: Bacon-Lettuce and Tomato (BLT) on cloud bread
Dinner: Zoodles with ground beef and homemade tomato sauce

Wednesday

Breakfast: Bacon and eggs cooked in bacon fat
Snack: Handful of macadamia nuts
Lunch: Roast beef, arugula, pesto, and olive plate
Dinner: Shrimp, tomato, and avocado salad with olive oil and lime

Thursday

Breakfast: Frittata with broccoli
Snack: Celery and peanut butter
Lunch: Turkey slices + almonds + avocado + cucumber + blueberries
Dinner: Lamb chops with coconut oil

Friday

Breakfast: Scrambled eggs in MCT oil with tomato and cilantro
Snack: Green peppers with herb-infused olive oil for dipping
Lunch: Salami and mayo + macadamia nuts + radishes + avocado and olive oil
Dinner: Chicken salad on lettuce with tomato

Saturday

Breakfast: Boiled eggs with mayonnaise
Snack: Pork rinds
Lunch: Chicken salad in a jar with greens of your choice + olive oil
Dinner: Roasted chicken and cabbage with mayo

Sunday

Breakfast: Eggplant hash (eggplant seared in olive oil) topped with fried eggs.
Snack: Homemade zucchini chips
Lunch: Salami + roasted pepper + mixed green salad
Dinner: Baked salmon with pesto and Brussels sprouts

Week 2

Monday

Breakfast: Huevos rancheros (fried egg with tomato salsa and guacamole)
Snack: Handful of strawberries
Lunch: Pepperoni + celery slices and cherry tomatoes + almonds + blueberries
Dinner: Beef in olive oil tomato sauce and zucchini sautéed in canola oil

Tuesday

Breakfast: Keto coconut porridge (coconut flour + egg + coconut oil + coconut cream mixed together over a saucepan) topped with raspberries
Snack: Seasoned tomatoes with olive oil
Lunch: Bacon, avocado, and avocado oil sandwich on cloud bread + almonds and blueberries
Dinner: Pan-fried pork and Brussels sprouts

Wednesday

Breakfast: Blackberry and strawberry smoothie with coconut milk and lemon juice
Snack: Fresh ham and zucchini roll-ups
Lunch: 2 boiled eggs + avocado slices + cucumber + spritz of lemon juice
Dinner: Cooked chicken meatballs with zoodles seasoned with olive oil and baked cherry tomatoes

Thursday

Breakfast: Two fried eggs over kale sautéed in olive oil
Snack: Coconut oil melted into coffee + almonds
Lunch: Tuna salad with mixed greens dressed with olive oil + handful of raspberries
Dinner: Chicken stir-fry in canola oil with bok choy and cabbage

Friday

Breakfast: Low-carb blueberry pancakes (eggs + butter + almond flour + oat fiber + lemon zest + baking powder + blueberries)
Snack: Celery and peanut butter
Lunch: Sautéed chicken and broccoli/celery and herb-infused olive oil for dipping
Dinner: Bacon-wrapped asparagus

Saturday

Breakfast: Baked eggs with tomato and sausage
Snack: Cucumber and mayo
Lunch: Smoked salmon and avocado plate
Dinner: Scallop avocado salad

Sunday

Breakfast: Green smoothie (avocado + MCT oil + cucumber + spinach + parsley + hemp seeds + turmeric + lemon)
Snack: Handful of Brazil nuts
Lunch: Chicken salad sandwich with cloud bread + macadamia nuts + blackberries
Dinner: Zucchini and walnut salad

Conclusion

The ketogenic diet can come with many benefits. However, our society is usually not so keto-friendly. For this reason, it can be hard to make the shift into the keto lifestyle. Luckily, general guidelines and tools such as the basic meal plans Kiss My Keto provides can make the transition much easier.


References:

  1. Sumithran P et al. Ketosis and appetite-mediating nutrients and hormones after weight loss. 2013 May 1 - https://www.ncbi.nlm.nih.gov/pubmed/23632752
  2. Hession M et al. Systematic review of randomized controlled trials of low-carbohydrate vs. low-fat/low-calorie diets in the management of obesity and its comorbidities. 2008 August... View all references

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