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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? Per serving: 309 calories, 24 g fat, 7 g carbs, 2 g sugar, 1 g fiber, 13 g protein.

Chicken cobb salad with avocado lime dressing Share on Pinterest Filling and delicious, this salad will surely become a staple in your household. He’s also co-authored multiple books, had his products featured on national TV, and has lived in 9 different countries over the last 5 years.Low-carb Philly cheesesteak soup Philly Cheesesteak soup is a nourishing low-carb meal, perfect for chilly winter days. To avoid getting bored, you can try different ways of preparing the eggs—boiled, fried, or baked.

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  2 of 20 Keto Breakfast Casserole

Ease into your new keto diet with this simple, scrumptious breakfast gem that is big enough to feed a crowd. Enjoy the rich Mediterranean flavours of olive oil, briny olives and creamy Greek yogurt with this hearty chicken dish. This means that eating more fat than you need to stay satisfied can slow down the burning of body fat stores.

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See the Full Recipe  32 Keto Meatless Monday Recipes (For Any Day Of The Week) There are various reasons you may want to include more vegetarian recipes in your meal rotation. Plus, you can use any kind of deli meat if you do not have any ham in your refrigerator. The evidence for this is mainly based on the consistent experience of experienced clinicians [weak evidence]. Reviewed by experts at the Good Housekeeping Institute, it's carefully designed to be a resource for those who want keto-approved guidance in the supermarket, and the plan's recipes are delicious for any keto dieter (or for a duo on it together). This is not a requirement to be successful on Keto, but it may be helpful for losing weight.

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See the Full Recipe  Keto Vanilla Coconut Butter Muffins Recipe Here's a Keto muffin recipe you'll want to hold on to, forever and ever! And if you follow the keto diet, you'll be happy to know this is a keto chicken salad. —Nick Monfre, Oak Ridge, New Jersey Get Recipe   51 / 55 Shrimp Scampi Spinach Salad My husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. Don’t do anything too stressful mentally – watch some TV, read a book, talk to friends, surf the web. This may be mostly fluids, but it can still be great for motivation. This would result in thinking eggs are an easy choice. Keep It Simple Don’t go crazy with your meal plan. These are low carb, gluten-free breaded and baked, baked pork chops that you will love. A systematic review and meta-analysis [strong evidence] Learn more about keto diets and weight loss ↩ The advantage of a low-carb diet for improving type 2 diabetes is fairly clear: Diabetes Research and Clinical Practice 2018: Effect of dietary carbohydrate restriction on glycemic control in adults with diabetes: A systematic review and meta-analysis [strong evidence] Learn more about keto and diabetes ↩ There are three different ketones, or “ketone bodies” used as fuel by the body. For background and discussions about this potential effect, see these articles: ↩ Here’s a review of the science behind this phenomenon: Applied Physiology, Nutrition, and Metabolism 2011: Fat adaptation in well-trained athletes: effects on cell metabolism [overview article; ungraded] ↩ Here are a few stories [very weak evidence]: How IRONMAN athlete Chris Holley lost 200 lbs “I didn’t just beat my best time running on a keto diet – I crushed it” Watch the movie Run on Fat ↩ Cochrane Database of Systematic Reviews 2018: Ketogenic diets for drug‐resistant epilepsy [strong evidence] Journal of Clinical Neurology 2015: Efficacy of and patient compliance with a ketogenic diet in adults with intractable epilepsy: a meta-analysis [strong evidence] ↩ It’s common for anti-epileptic drugs to have some negative effects on cognition as a side effect: Epilepsy & Behavior 2004: Cognitive side effects of antiepileptic drugs [overview article; ungraded] ↩ British Journal of Nutrition 2016: Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials [strong evidence] Annals of Internal Medicine 2010: Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet [moderate evidence] ↩ American Journal of Clinical Nutrition 2007: A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial [moderate evidence] This review article discusses the theory and the science behind this potential effect: Skin Pharmacology and Physiology 2012: Nutrition and acne: therapeutic potential of ketogenic diets [overview article; ungraded] ↩ This is a commonly reported positive effect from people who start a ketogenic diet. So you can try Keto without feeling bloated and inflamed. Look for a scale that has a conversion button, so that it will do a mixture of units, so you can go from grams to ounces easily (this is the food scale I have). Also look for recipes that can be made in larger quantities and frozen or meal prepped for later in the week.  For example, I recently looked at purchasing a keto cookbook and 7 of the lunch recipes were soups.

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See Also
Good Keto Recipes for Dinner
Keto Salmon Quiche Recipe
Easy Keto Recipes for a Potluck

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