14-Day Keto Meal Plan with Recipes & Procuring Lists


14-Day Keto Meal Plan with Recipes & Procuring Lists – Food regimen Physician

14-Day Keto Meal Plan with Recipes & Procuring Lists - Food regimen Physician

Simplify keto suggestions

  1. Breakfast: Select one keto breakfast to eat day-after-day, like scrambled eggs.Not hungry? Skip breakfast and sip a espresso as a substitute. This protects money and time.
  2. Prep your meals: Cook dinner no less than two servings for dinner, eat one — and refrigerate the opposite — for tomorrow’s lunch. Freeze different parts for later. Full meal prep information.
  3. Attempt no-cook plates: Sliced deli meats, cheeses, and veggies make a simple lunch. Listed here are many extra.
  4. Are you looking for a keto diet plan? You’ve come to the right place. A keto diet limits carbohydrate intake — in our case, we recommend less than 20 grams of net carbs per day. This results in increased fat burning and potential benefits like healthy weight loss and improved metabolic health.

Get started

If you are new to keto, make sure to read the advice below before starting a keto diet plan.

Who is a keto diet plan for?

A keto diet plan is for people who want to simplify their lives while getting all the benefits of keto eating: appetite suppression, weight loss, better blood sugar control, and other health improvements.

Keto diet plan basics

On a keto diet plan, your meals contain less than 20 grams of net carbs (total carbs minus fiber) per day. They also provide enough protein to meet your needs and help you feel satisfied.

Following a diet plan can help simplify your keto journey and set you up to succeed, because all of the planning is done for you.

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.

No time to cook?
No problem!

We understand how precious your time is. With our quick and easy low-carb meal plans, you can make healthy, delicious meals in minutes.


Following a keto diet appears to be safe for most people.

However, before starting a keto diet plan, make sure to check with your doctor if you take medication for diabetes or high blood pressure. If you’re breastfeeding, you should not follow a keto diet.

Start fresh

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

Avoid keto flu

Drink lots of fluids and get enough salt, especially during the first week of the meal plan, 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

Shopping lists and more

With shopping lists, your trip to the grocery store doesn’t have to be time-consuming or frustrating. Get all the healthy keto foods you need for the following week or two — and spend less time at the supermarket every month.

Access your shopping list on any device. Using a digital shopping tool can be even more beneficial than old-school pen and paper. You can access your shopping list straight from your smartphone, print it out, or even share it with family and friends when you don’t have the time for grocery shopping yourself.

Every meal plan is created and tested by our Diet Doctor Recipe Team and verified by our in-house dietitian, ensuring that you can enjoy delicious food with the right balance of macronutrients you need each day.

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How to create your own keto meal plan

Can you design your own keto meal plan that suits your unique preferences and lifestyle?

Once you’ve created your plan, you won’t have to spend time figuring out what to eat every day. Plus, you may be more likely to achieve your weight loss and health goals by planning keto meals in advance.

Save time with a keto meal plan

How can you maximize the amount of time you save when following a keto meal plan? Here are several ideas:

  • Make simple, no-cook meals with foods like hard-boiled eggs (already prepared and waiting in the fridge), canned fish, cheese, cold cuts, and pre-chopped veggies.
  • ​​Cook double portions for dinner. Save time preparing, cooking, and cleaning up by making two dinner servings. Refrigerate half to enjoy for lunch the next day.
  • Use shopping lists. If you don’t have time to make your own shopping list, use our basic keto diet food list. It’s the perfect way to stock up your fridge and pantry with healthy foods. View it on your mobile device while grocery shopping, or print it out beforehand.

How to build your keto plate

At each meal, include the following:

  • A generous portion of protein, such as meat, fish, eggs, or tofu
  • One or more servings of keto vegetables, such as leafy greens, cauliflower, and green beans
  • As much fat, such as olive oil or butter, as needed to prepare food and add flavor

Keto meal planning can be easy, once you know the basics.

Foods to eat on a keto diet plan

There are many delicious foods you can – and should! – include on your keto diet plan:

  • Meat: beef, pork, lamb, and game
  • Poultry: chicken and turkey
  • Seafood: fish and shellfish of all types
  • Eggs
  • Soy: tofu and tempeh
  • Cheese
  • Plain Greek yogurt
  • Non-starchy vegetables: spinach, asparagus, cucumbers, and many others
  • Fats: butter, olive oil, and coconut oil

See the complete list of foods to eat, or add delicious keto recipes to your meal plan. Below you’ll find our latest additions.

14-Day Keto Meal Plan with Recipes & Procuring Lists - Food regimen Physician

New keto meals


Foods to avoid on a keto diet plan

Make sure that your keto diet plan does not include these high-carb foods:

  • Sugary foods, such as cakes, cookies, ice cream, doughnuts, and similar foods
  • Starchy foods, such as bread pasta, rice, potatoes, corn, and beans
  • Sugar-sweetened beverages like soda, sweet tea, punch, and sports drinks
  • Fruit juice, including 100% unsweetened juice
  • Most fruit

See the complete list of foods to avoid 

High-carb substitutes

High-carb substitutes

Don’t worry, there are substitutes for many high-carb classics. Below you’ll find three popular keto recipes for cookies, bread, and pasta.

Are snacks allowed on a keto diet plan?

When you follow a keto diet plan that provides adequate protein and energy at meals, you’re unlikely to need snacks. However, if you do become hungry in between meals, feel free to eat a keto-friendly snack, such as:

  • Hard-boiled eggs
  • Cheese
  • Cold cuts
  • Macadamia nuts

See our complete guide to the best and worst keto snacks

What’s your main health goal?

What to drink on a keto diet plan

The best keto beverages are carb-free or nearly carb-free. Include these drinks on your keto diet plan:

  • Water: still or sparkling
  • Coffee (black, or with a splash of cream or milk)
  • Tea, black, green, or herbal (unsweetened)
  • Broth: chicken, beef, or vegetable

See our complete guide to the best and worst keto drinks

Keto-friendly beverages

Keto-friendly beverages

Are there different types of keto meal planning?

A keto meal plan can be tailored to fit your food preferences, budget, how often you like to eat, and more. Here are just a few examples of different types of keto meal plans:

1. High-protein keto meal planning

Combining keto with high protein can be a winning strategy for losing weight and improving body composition. See our high-protein keto recipes to choose quick and easy recipes for breakfast, lunch and dinner.

2. Intermittent fasting and keto meal planning

If you prefer to skip breakfast, that’s fine. Just make sure your lunch and dinner provide enough protein and energy to meet your needs. Here’s a sample day of how to plan keto meals when intermittent fasting:

3. Keto meal planning on a budget

Are you concerned that following a keto diet plan might be too expensive? Good news: A keto meal plan can be affordable — if you make the right food choices. Use our collection of budget-friendly keto recipes to design a meal plan that’s healthy, delicious, and cost-effective.

4. Meal planning for lazy keto days

Yes, elaborate meals cooked from scratch can be wonderful. But sometimes, you need simple meals that can be put together in minutes. Here’s a sample day of a lazy keto meal plan:

5. Family meal planning

How can you plan nutritious meals for your family while staying keto? It’s easy when you choose tasty, easy-to-prepare recipes that both kids and adults will love. Create your meal plan using our collection of low-carb meals for families.

Top keto diet plan questions

How do I get started on the keto diet? If you are new to a ketogenic diet, read our beginner’s guide and get all your questions answered. Starting a keto diet as a beginner can be challenging on your own. We suggest you start with any of our free 14-day meal plans or choose from among our free keto recipes. 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.

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

This guide is written by Dr. Andreas Eenfeldt, MD, Franziska Spritzler, RD and was last updated on November 9, 2022. It was medically reviewed by Dr. Bret Scher, MD on February 11, 2022.

The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.

All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. We’re fully funded by the people, via an optional membership. Most information at Diet Doctor is free forever.

Read more about our policies and work with evidence-based guides, nutritional controversies, our editorial team, and our medical review board.

Should you find any inaccuracy in this guide, please email andreas@dietdoctor.com.

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