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Per serving: 187 calories, 6 g fat, 32 g protein. You won’t have to feel guilty when you snack on this easy and delicious cauliflower dip. And, just like last week, you can switch around meals as much as you want!

Full meal plan → Mon Tue Wed Thu Fri Sat Sun Keto: Week 2 of 14-day keto diet plan This meal plan is the second week of our free 14-day keto diet plan. If you want more carbs in your diet, and if don’t have type 2 diabetes or much weight to lose, then a more moderate low-carb diet might be a better choice for you. You’ve got to give up your toast and cereal (or donuts) at breakfast, your sandwiches at lunch, and your pizza for dinner. 14 The fewer the carbs, the more effective the diet appears to be for reaching ketosis, losing weight or improving type 2 diabetes. It’s also a delicious way to use any extra egg yolks or egg whites that you might have leftover from other recipes.

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Full disclaimer This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.     Week 1 of the keto diet meal plan Monday Scrambled eggs (Breakfast) Keto Asian beef salad (Lunch) Keto pesto chicken casserole (Dinner) Tuesday Keto cheese roll-ups (Breakfast) Keto Caprese omelet (Lunch) Keto meat pie (Dinner) Wednesday Keto frittata with fresh spinach (Breakfast) Keto no-noodle chicken soup (Lunch) Keto Carbonara (Dinner) Thursday Dairy-free keto latte (Breakfast) Keto avocado, bacon and goat-cheese salad (Lunch) Keto pizza (Dinner) Friday Mushroom omelet (Breakfast) Keto smoked salmon plate (Lunch) Keto tortilla with ground beef and salsa (Dinner) Saturday Keto baked bacon omelet (Breakfast) Keto quesadillas (Lunch) Keto Asian cabbage stir-fry (Dinner) Sunday Keto pancakes with berries and whipped cream (Breakfast) Italian keto plate (Lunch) Pork chops with green beans and garlic butter (Dinner)   Week 2 of the keto diet meal plan Monday No-bread keto breakfast sandwich (Breakfast) Keto tuna salad with boiled eggs (Lunch) Keto hamburger patties with creamy tomato sauce (Dinner) Tuesday Bulletproof coffee (Breakfast) Keto roast beef and cheddar plate (Lunch) Keto fried salmon with broccoli and cheese (Dinner) Wednesday Keto coconut porridge (Breakfast) Keto shrimp and artichoke plate (Lunch) Keto chicken casserole (Dinner) Thursday Keto egg muffins (Breakfast) Keto cauliflower soup with crumbled pancetta (Lunch) Keto cheeseburger (Dinner) Friday Boiled eggs with mayonnaise (Breakfast) Keto Caesar salad (Lunch) Fat head pizza (Dinner) Saturday Classic bacon and eggs (Breakfast) Keto salmon-filled avocados (Lunch) Keto ribeye steak with oven-roasted vegetables (Dinner) Sunday Western omelet (Breakfast) Keto prosciutto-wrapped asparagus with goat cheese (Lunch) Creamy keto fish casserole (Dinner)   Feel free to adjust this sample keto diet plan by making it vegetarian, dairy-free, or choosing from hundreds of other keto recipes.     Shopping lists and more Do you want to get weekly shopping lists for the 14-day keto diet menu above? Bonus: it tastes incredible at room temperature, making it the perfect on-the-go snack or lunch.

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Following a keto diet plan doesn't mean discarding the comforting flavours (and scents) of cinnamon buns. 6 / 11 Day 2 of a keto diet Breakfast: Veggie Omelet Recipe with Keto Coffee (makes 2 omelets); 7. But the “Nike way” (Just Do It) may be the best choice for most people. For an even richer flavor, try using whole coconut milk. —Diane Nemitz, Ludington, Michigan Get Recipe 53 / 55 Better Brussels Sprouts This is the only way my kids will eat Brussels sprouts! So, if you’re new to the concept of ketosis and the keto diet, please read that first.

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And then, I’ll show you 2 other methods that you might find easier, depending on your particular personality. Think 35g of carbs per day max (compared to the recommended 260g) – that’s the equivalent of one-and-a-bit bananas or two large slices of bread. Then all I have to do in the morning is heat up my skillet. This shrimp salad is another great option for a throw-together dinner that takes less than 20 minutes to get ready. Are there any that are in your regular recipe rotation?

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To enable this feature and get access to 90+ low-carb or keto meal plans, and much more, try our membership – it’s free to try out for a month! EASY, ECONOMIC AND QUICK RECEIPTS TO LOSE WEIGHT NATASHA RYAN 4. In fact, you should do these tests before you try keto so that you can use keto to optimize your body further. By nt_bella Keto White Chicken Chili This keto version of white chicken chili is a thick, creamy meal with chunks of sauteed and pulled chicken. 7 Steps: How to Start Keto Diet Step #1: Pick a non-stressful week to start your keto diet. Enjoy this breakfast recipe that is sugar-free and sweetly satisfying. Start a free trial for further access to all our keto meal plans, the amazing meal planner tool and all keto cooking videos. Eat some eggs or even use some protein powder and some spinach to make a green protein shake. Nutrition & Diabetes 2017: Twelve-month outcomes of a randomized trial of a moderate-carbohydrate versus very low-carbohydrate diet in overweight adults with type 2 diabetes mellitus or prediabetes [moderate evidence] And the following showed a keto diet out performed a low glycemic index diet Nutrition & Metabolism 2008: The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic-index diet on glycemic control in type 2 diabetes mellitus [moderate evidence] ↩ Do you worry about eating saturated fats or cholesterol? I've even converted some friends to fish after eating this.

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See Also
Keto Recipes for Beginner
Keto Recipes for White Fish
Keto Recipe for Steak Fajitas

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