Food & Nutrition

2-Week Ketogenic Diet Plan for Beginners

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, lower their risk of metabolic disorders like type-2 diabetes, and even boost brain health (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 completely different way may seem overwhelming.  

One of the most effective ways to ease into the ketogenic diet is by following a diet plan. It 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.

Review of the benefits of the ketogenic diet

BenefitsofKetogenicDiet_Infographic

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 10 benefits to the ketogenic diet for healthy individuals:

  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. Lowers risk factors for disease: These risk factors include high blood sugar and insulin levels, high cholesterol, and high triglycerides, among others (6, 7, 8).
  3. Protects from muscle loss: a very low carbohydrate diet with adequate amounts of protein are likely protective against the loss of muscle mass (9).  
  4. Lowers the risk of type 2 diabetes: Excess fat is linked to metabolic disorders like type 2 diabetes, and weight loss spurred by the keto diet can help to lower risk factors (10).
  5. Helps to control type 2 diabetes and other metabolic disorders: If you have diabetes, you may be turning to the ketogenic diet as a way to control your insulin and glucose levels. Early research shows that the ketogenic diet can help you significantly improve insulin sensitivity levels (11). One study even shows that some diabetes patients were able to stop taking their diabetes medication altogether while on the keto diet (12)!
  6. May help slow tumor growth for certain types of cancer: Early research shows that a calorically-restricted ketogenic diet is an effective alternative therapy for malignant brain cancer (13). Since high levels of circulating glucose in the blood are needed for tumor growth, the glucose-reducing effects of the keto diet help to slow tumor growth (14).
  7. 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 (15, 16).
  8. Helps treat factors causing polycystic ovarian syndrome (POS): POS is the most common cause of infertility among women (17). One of the aggravating factors of POS is high levels of insulin. The ketogenic diet can help reduce insulin and glucose levels in the blood as a dietary therapy for POS (18).
  9. Boosts recover from brain diseases: Initial animal studies show that the keto diet may boost the recovery of young people who have experienced traumatic brain injuries (19).
  10. Reduces the severity of acne: One of the factors that can increase your risk of acne is high insulin levels in the blood. Since the ketogenic diet doesn’t allow you to eat sugar or processed foods, which up insulin levels, it may help to improve the appearance of acne (20).

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

What you can and can't eat on a ketogenic diet

what-can-you-eat-and-what-you-cant-eat-on-a-keto-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 eliminating these sugar-stuffed foods that are horrible for your health and eating a fat-rich diet instead, can actually keep you feeling fuller for longer (21).  

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 vegetable 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

Some above-ground vegetables, even when they are okay to eat on the keto diet, should be eaten in moderation. Some of the vegetables higher in carbs are green beans, Brussels sprouts, and bell peppers.

Dairy

variety-of-soft-and-hard-cheeses-on-a-black-background

Stick to full-fat dairy for all of your keto-friendly meals. On the keto diet, we need the fat for energy.

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 low in sugar.

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 tons of 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

Your drinks of choice on the keto diet are low in sugar, and 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”, they are made of nuts and fiber, rather than grains.

Almond flour

Coconut flour

Psyllium Husk

Coconut powder

Mayonnaise

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 restriction, like no dairy or no meat.

Protein powders
(from whey or hemp)

Electrolyte
supplements

MCT oil

Exogenous
ketones

In general, make sure to consult with a registered dietitian before making any drastic change to your diet, and before taking supplements.

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 while not 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 tons of additives.

Below is a comprehensive list of foods to avoid:

High-Carb Foods and Grains

different-types-of-bread-on-wooden-table

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. Sweeteners are pure carbohydrates. Artificial sweeteners can cause digestive issues, especially in people following the keto diet, and the can have some other unwanted secondary effects in the body.  

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.

Orange juice

Apple juice

Cranberry juice

Vegetable juices

Aloe juice

Pulp

Juice from
concentrate

Beer

Cider

Regular soda pops

Diet soda pops

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

General

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

Canned foods

Most bottled sauces

Ketchup

Most fast food

Most grocery-
store packaged snacks

Any food with added sugar

Commercial sauces and marinades

Shopping List for our 2-Week Ketogenic Diet Plan

Shopping Cart and Products

Below you will find shopping lists and diet plans for people on a standard keto diet, an egg-vegetarian 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, exercise levels 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 dietician.

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 ✔ Salmon ✔ Bacon ✔ Beef (cut of your choice) ✔ Ground beef ✔ Salami ✔ Pork rinds ✔ Pork Chops ✔ Chicken meatballs (cooked) ✔ Roasting chicken (or rotisserie chicken) ✔ Smoked salmon

Vegetables and fruits

✔ Spinach ✔ Mushrooms ✔ Blueberries ✔ Chicken breast ✔ Artichoke hearts ✔ Plum tomatoes ✔ Cherry tomatoes ✔ Romaine lettuce ✔ Mixed greens ✔ Avocado ✔ Cilantro ✔ Cucumber ✔ Zucchini ✔ Arugula ✔ Fresh basil ✔ Strawberries ✔ Blueberries ✔ Blackberries ✔ Raspberries ✔ Bok Choy ✔ Cabbage ✔ Radishes ✔ Lemons ✔ Limes ✔ Asparagus ✔ Kale

Fats and oils

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

Cheese
and Dairy

✔ Brie ✔ Camembert cheese ✔ Cream cheese ✔ String cheese ✔ Parmesan cheese ✔ Cottage cheese

Spices
and condiments

✔ Cream of tartar ✔ Salt ✔ Pepper ✔ Turmeric ✔ Spices of your choice ✔ Mayonnaise

Nuts

✔ Macadamia nuts ✔ Almonds (whole and sliced) ✔ Brazil Nuts ✔ Walnuts ✔ Pine nuts

Others

✔ Coconut flour ✔ Coconut cream ✔ Coffee ✔ Almond flour ✔ Oat fiber

Vegetarian keto diet plan shopping list

Meat alternatives

✔ Tofu ✔ Soya ✔ Tempeh

Vegetables and fruits

✔ Spinach ✔ Mushrooms ✔ Blueberries ✔ Chicken breast ✔ Artichoke hearts ✔ Plum tomatoes ✔ Cherry tomatoes ✔ Romaine lettuce ✔ Mixed greens ✔ Avocado ✔ Cilantro ✔ Cucumber ✔ Zucchini ✔ Arugula ✔ Fresh basil ✔ Strawberries ✔ Blueberries ✔ Blackberries ✔ Raspberries ✔ Bok Choy ✔ Cabbage ✔ Radishes ✔ Lemons ✔ Limes ✔ Asparagus ✔ Kale

Fats and oils

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

Cheese
and Dairy

✔ Brie ✔ Camembert cheese ✔ Cream cheese ✔ String cheese ✔ Parmesan cheese ✔ Cottage cheese ✔ Goat cheese

Spices
and condiments

✔ Cream of tartar ✔ Salt ✔ Pepper ✔ Turmeric ✔ Spices of your choice ✔ Mayonnaise

Nuts

✔ Macadamia nuts ✔ Almonds (whole and sliced) ✔ Brazil Nuts ✔ Walnuts ✔ Pine nuts

Others

✔ Coconut flour ✔ Coconut cream ✔ Coffee ✔ Almond flour ✔ Oat fiber

Dairy-Free keto diet plan shopping list

Meats and eggs

✔ Free-range eggs ✔ Salmon ✔ Bacon ✔ Beef (cut of your choice) ✔ Ground beef ✔ Salami ✔ Pork rinds ✔ Pork Chops ✔ Chicken meatballs (cooked) ✔ Roasting chicken (or rotisserie chicken) ✔ Smoked salmon

Vegetables and fruits

✔ Spinach ✔ Mushrooms ✔ Blueberries ✔ Chicken breast ✔ Artichoke hearts ✔ Plum tomatoes ✔ Cherry tomatoes ✔ Romaine lettuce ✔ Mixed greens ✔ Avocado ✔ Cilantro ✔ Cucumber ✔ Zucchini ✔ Arugula ✔ Fresh basil ✔ Strawberries ✔ Blueberries ✔ Blackberries ✔ Raspberries ✔ Bok Choy ✔ Cabbage ✔ Radishes ✔ Lemons ✔ Limes ✔ Asparagus ✔ Kale

Fats and oils

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

Spices
and condiments

✔Cream of tartar ✔ Salt ✔ Pepper ✔ Turmeric ✔ Spices of your choice ✔ Mayonnaise

Nuts

✔ Macadamia nuts ✔ Almonds (whole and sliced) ✔ Brazil Nuts ✔ Walnuts ✔ Pine nuts

Others

✔ Coconut flour ✔ Coconut cream ✔ Coffee ✔ Almond flour ✔ Oat fiber

Standard Keto Diet Plan

woman-hand-write-in-a-notebook

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: Classic 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, and Latin cream on the side.

Snack: Green peppers with cream cheese

Lunch: Salami and mayo + string cheese + radishes + avocado and olive oil

Dinner: Lettuce salad sandwich with chicken and 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 avocado and sour cream on the side)

Snack: Handful of strawberries

Lunch: Pepperoni and cream cheese rolls + celery slices and 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) topped with raspberries.

Snack: Slice of cheese smeared with butter

Lunch: Bacon, avocado, and French onion dip sandwich with cloud bread + almonds and blueberries.

Dinner: Pan-fried pork

Wednesday

Breakfast: Blackberry and strawberry smoothie with coconut milk and lemon juice

Snack: Slice of fresh ham and cheese, rolled together

Lunch: 2 boiled eggs + string cheese + avocado slices + cucumber + cream 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 and plenty of 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)

Snack: Celery and cream cheese

Lunch: Sautéed chicken and broccoli, two Babybel pieces of 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 Plan

Note that the Vegetarian Keto Diet plan assumes that dieters are egg-vegetarians, or that they can consume eggs.

Note that, in order to get enough protein, soy, tofu, and tempeh is allowed, but it is important to choose fresh tofu and tempeh over processed options. Also, consult with a registered dietician to make sure there isn't a problem with you consuming phytoestrogens.

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 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, and Latin cream on the side.

Snack: Green peppers with cream cheese

Lunch: Cauliflower has and mayo + string cheese + radishes + avocado and olive oil

Dinner: Mixed green salad with tomato, and 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 and 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 smeared with butter

Lunch: Tomato, avocado, and French onion dip sandwich with 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 + cream cottage cheese for dipping

Dinner: Tofu “meatballs” with zoodles and parmesan cheese

Thursday

Breakfast: Two fried eggs over kale sautéed in olive oil

Snack: Butter melted into coffee

Lunch: Roasted mushroom with mixed greens and plenty of 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)

Snack: Celery and cream cheese

Lunch: Sautéed broccoli and tempeh, two Babybel pieces of 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 with cloud bread + macadamia nuts + blackberries

Dinner: Zucchini lasagna (mozzarella + parmesan + zucchini slices)

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: Classic 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: Lettuce salad sandwich with chicken and 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 of cheese with olive oil

Lunch: Bacon, avocado, and avocado oil sandwich with 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: Slice of fresh ham and zucchini, rolled together

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 and plenty of 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 brings with it many benefits. The truth is, however, the society we live in 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 like the basic meal plans Kiss My Keto provides to you can make the transition much easier.

Download 2-Week Ketogenic

Diet Plan For Beginners pdf