14 Day Keto Meal Plan Part 2

So now that you have gone through the first part of this journey, jump into the second part of this 14-day keto meal plan, let’s dive into it.

14 – day keto meal plan Day 8

FatProteinCarbohydrateTotal
144 gm89.2 gm18.3 gm1752 Kcal

Breakfast:

  • 1.5 oz. Blackberry, raspberry or strawberry; fresh or frozen
  • 1 oz. Almond powder
  • 4 oz. Coconut milk

Lunch:

  • 6.3 oz Canned tuna
  • 3.5 oz Crispy Salad
  • 2 Boiled eggs
  • 1 onion, lemon juice
  • Salt and homemade mayonnaise, to taste

Dinner:

  • 2 Large domestic eggs
  • 2.8 oz. frozen spinach
  • crispy bacon pate, ham pate, or smoked salmon
  • 3.5 oz. Avocado
  • 1 tbsp. Olive oil

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

Day 9

FatProteinCarbohydrateTotal
129 gm89.2 gm11.2 gm1615 Kcal

Breakfast:

  • Omelet with 4 oz. slow-cooked meat
  • 2.5 oz. Cabbage

Lunch:

  • 1/2 Avocado
  • 3.5 oz. Crispy salad, 1/2 onion
  • 2 Hard-boiled eggs

Dinner:

  • 6 oz pork chops, grilled
  • 4 oz asparagus, grilled
  • 2 tablespoons of grated Parmesan cheese or other hard

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 10

FatProteinCarbohydrateTotal
108 gm92.3 gm18.6 gm1465 Kcal

Breakfast:

  • 1 Large egg
  • 3.5 oz. Homemade ham
  • 5.5 oz. Stewed spinach
  • 5.5 oz. Blackberry

Lunch:

  • 7 oz. Shrimp, fried
  • 2.5 oz. Fresh spinach or other greens
  • 1 oz. Green or black olives

Dinner:

  • 5.5 oz. Slow-cooked meat
  • 9 oz. Crispy tomato salad

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 11

FatProteinCarbohydrateTotal
125 gm104 gm19.1 gm1670 Kcal

Breakfast:

  • 3 Scrambled eggs with a bunch of onions
  • 1 oz. Bacon or ham
  • 3 oz. Mushrooms
  • 2.5 oz. Cherry tomatoes
  • 3 oz. Stewed spinach, to enhance magnesium

Lunch:

  • 5.5 oz. Slow cooked meat
  • 3 oz. Crisp greens, any one

Dinner:

  • 7 oz. Large trout or salmon fillet, fried
  • 7 oz. Green beans, fried

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 12

FatProteinCarbohydrateTotal
127 gm69.4 gm17 gm1544 Kcal

Breakfast:

  • 2 Scrambled eggs with a bunch of onions
  • 2 oz. Bacon or ham
  • 1/2 Avocado
  • 2.5 oz. Cabbage

Lunch:

  • Quick Avocado Salad :
  • 2 cups of chopped lettuce salad
  • 2 tablespoons sour cream
  • 1 tablespoon chopped cilantro (optional)
  • 1/4 cup crushed cheddar

Dinner:

  • 5.5 oz. Slow cooked meat
  • 9 oz. Crispy tomato salad
  • 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

14 – day keto meal plan – Day 13

FatProteinCarbohydrateTotal
135 gm81.5 gm20.7 gm1683 Kcal

Breakfast:

  • 1.5 oz. Blackberry, raspberry or strawberry; fresh or frozen
  • 1 oz. Almond powder
  • 4 oz. Coconut milk

Lunch:

  • Quick chicken salad :
  • 5.5 oz. Cooked chicken thighs
  • 3.5 oz. Crisp lettuce, onion
  • 2 Hard-boiled eggs

Dinner:

  • 3.5 oz. Baked salmon or trout, fillet
  • 6.5 oz. Steamed broccoli

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

Day 14

FatProteinCarbohydrateTotal
149 gm74.8 gm17.5 gm1788 Kcal

Breakfast:

  • 2 Large eggs (any preparation)
  • 1 oz. Bacon or ham
  • 1/2 Avocado
  • 5.5 oz. Stewed spinach
  • 2.5 oz. Fresh berries

Lunch:

  • Avocado, Bacon, and Spinach Salad:
  • 2 oz. Homemade bacon
  • 3.5 oz. Fresh spinach or other greens
  • 7 oz. Avocado

Dinner:

  • 6 oz Pork chops, grilled
  • 7 oz Asparagus, grilled
  • 2 tbsp. Grated Parmesan cheese or other hard

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
  • 1 cup of bone broth
  • 5 sticks of celery with 2 tbsp. spoons of almond
  • Use Himalayan salt for better taste

Check out the 14 Day Keto Meal Plan part 1.
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