14 Day Keto Meal Plan Part 1

Before we jump into the 14-day keto meal plan, let’s get to know the diet a bit. Most people don’t know that the Ketogenic diet was introduced as a remedy for epilepsy in the 1920s. Since then it has evolved a lot and now it has become a method to lose weight and get in shape. As compared to any other diet, the Keto diet has become so popular that the market is now flooded with keto ingredients and keto recipes. Now let’s take a look at this 14-day keto meal plan.

Preparing for the 14 day keto meal plan

Make all the purchases beforehand and make sure that you don’t buy anything you will not eat. To save the products from going bad, put them in the freezer or buy it just a few days before you cook. If you have to carry food to your workplace, cook it a day before.

Be ready to cook low carbohydrate food

Check the meal plan and always be prepared to cook low-carb foods (boiled eggs, crispy bacon, bone broth, mayonnaise, pesto, mustard, etc.). If you don’t have such ingredients then replace it with another set of ingredients with exactly the same level of carbohydrates, for e.g. beef, pork, blackberries, raspberries, etc.

Always monitor your intake of magnesium, potassium, sodium, electrolytes. It’s a serious requirement for your wellbeing and fat loss. Don’t be concerned about some extra protein, it’s not going to throw it out of ketosis. To add more fat you can add more oil and fatty food.

Keto Meal Plan Day 1

FatProteinCarbohydrateTotal
132 gm88 gm14 gm1650 Kcal

Breakfast:

  • Spinach frittata with feta cheese
  • Coffee with two tablespoons of whipped cream

Lunch:

  • Half cup egg salad (eggs, mayonnaise, mustard, salt & pepper)
  • Four leaves of lettuce
  • Two slices of fried bacon

Dinner:

  • 170 grams of grilled chicken
  • 3/4 cup casserole with cauliflower
  • Two cups chopped lettuce salad
  • Two tablespoons of Caesar salad dressing (Don’t add sugar)

Snacks:

In case you feel hungry in between your breakfast, lunch and dinner here are some snack options for you.

  • Dark chocolate with 90% cocoa (no more than 2 squares in a day)
  • No more than 24 raw almonds in a day
  • No more than half avocado

Keto Meal Plan Day 2

FatProteinCarbohydrateTotal
126 gm88 gm18.5 gm1636 Kcal

Breakfast:

  • Spinach frittata with feta cheese
  • Coffee with two tablespoons of whipped cream

Lunch:

  • Two cups of chopped lettuce salad
  • Two tablespoons of Caesar Salad dressing (No sugar)
  • 1 cup of sliced chicken meat

Dinner:

  • 1 Italian sausage, cooked and sliced
  • 1 cup of boiled broccoli
  • 1 piece of butter
  • 2 tablespoons of grated Parmesan cheese

Snacks:

In case you feel hungry in between your breakfast, lunch and dinner here are some snack options for you.

  • Dark chocolate with 90% cocoa (no more than 2 squares in a day)
  • No more than 24 raw almonds in a day
  • No more than half avocado
  • 5 sticks of celery with 2 tbsp. spoons of almond

Day 3

FatProteinCarbohydrateTotal
119 gm78 gm18 gm1512 Kcal

Breakfast:

  • 2 cheese fritters
  • 2 pieces of fried bacon
  • Coffee with two tablespoons of whipped cream

Lunch:

  • 1 Italian sausage, cooked and sliced
  • 3/4 cauliflower casserole

Dinner:

  • 1.5 cups of pumpkin pasta with minced meat and spicy sauce
  • 2 cups of raw spinach
  • 1 tablespoon of Ranch sauce (with no sugar)

Snacks:

In case you feel hungry in between your breakfast, lunch and dinner here are some snack options for you.

  • Dark chocolate with 90% cocoa (no more than 2 squares in a day)
  • No more than 24 raw almonds in a day
  • No more than half avocado
  • 5 sticks of celery with 2 tbsp. spoons of almond

Day 4

FatProteinCarbohydrateTotal
112 gm69 gm19.5 gm1386 Kcal

Breakfast:

  • Spinach frittata with feta cheese
  • Coffee with two tablespoons of whipped cream

Lunch:

  • 1.5 cups of pumpkin pasta with minced meat and spicy sauce

Dinner:

  • Half cup of anti-pasta salad
  • 4 meatballs from dried tomatoes and feta cheese
  • 2 cups of raw spinach (14 calories, no fat, 1g carbohydrate, 2g protein)1 tablespoon of Italian dressing (No sugar)

Snacks:

In case you feel hungry in between your breakfast, lunch, and dinner here are some snack options for you.

  • Dark chocolate with 90% cocoa (no more than 2 squares in a day)
  • No more than 24 raw almonds in a day
  • No more than half avocado
  • 5 sticks of celery with 2 tbsp. spoons of almond

Day 5

FatProteinCarbohydrateTotal
132 gm81 gm18.5 gm1649 Kcal

Breakfast:

  • 2 cheese fritters
  • 2 pieces of fried bacon
  • Coffee with two tablespoons of whipped cream

Lunch:

  • Half cup of anti-pasta salad
  • 4 meatballs from dried tomatoes and feta cheese

Dinner:

  • 1 Cuban Pot (Taco style)
  • 2 cups of chopped lettuce salad
  • 2 tablespoons sour cream
  • 1 tablespoon chopped cilantro (optional)
  • 1/4 cup crushed cheddar

Snacks:

In case you feel hungry in between your breakfast, lunch, and dinner here are some snack options for you.

  • Dark chocolate with 90% cocoa (no more than 2 squares in a day)
  • No more than 24 raw almonds in a day
  • No more than half avocado
  • 5 sticks of celery with 2 tbsp. spoons of almond
  • Use Himalayan salt for better taste

Keto Meal Plan Day 6

FatProteinCarbohydrateTotal
122 gm89 gm19.5 gm1604 Kcal

Breakfast:

  • 3 eggs (scrambled or fried)
  • 1 tablespoon oil (olive or coconut)
  • 2 pieces of fried bacon
  • Coffee with two tablespoons of whipped cream

Lunch:

  • Half cup of anti-pasta salad
  • 4 meatballs from dried tomatoes and feta cheese

Dinner:

  • 1 Cuban frying Pot (Taco style)
  • 2 cups of chopped lettuce salad
  • 2 tablespoons sour cream
  • 1 tablespoon chopped cilantro (optional)
  • 1/4 cup crushed cheddar cheese

Snacks:

In case you feel hungry in between your breakfast, lunch, and dinner here are some snack options for you.

  • Dark chocolate with 90% cocoa (no more than 2 squares in a day)
  • No more than 24 raw almonds in a day
  • No more than half avocado
  • 5 sticks of celery with 2 tbsp. spoons of almond
  • Use Himalayan salt for better taste

Keto Meal Plan Day 7

FatProteinCarbohydrateTotal
128 gm90 gm18 gm1609 Kcal

Breakfast:

  • 2 cheese fritters
  • 2 pieces of fried bacon
  • Coffee with two tablespoons of whipped cream

Lunch:

  • Half cup of anti-pasta salad
  • 4 meatballs from dried tomatoes and feta cheese

Dinner:

  • 1 Cuban frying Pot (Taco style)
  • 2 cups of chopped lettuce salad
  • 2 tablespoons sour cream
  • 1 tablespoon chopped cilantro (optional)
  • 1/4 cup crushed cheddar cheese

Snacks:

In case you feel hungry in between your breakfast, lunch, and dinner here are some snack options for you.

  • Dark chocolate with 90% cocoa (no more than 2 squares in a day)
  • No more than 24 raw almonds in a day
  • No more than half avocado
  • 5 sticks of celery with 2 tbsp. spoons of almond
  • Use Himalayan salt for better taste

Check out the Keto Meal Plan part 2.
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