Keto Diet Meal Plan with Shopping List

In the past few years, the ketogenic diet has become one of the most popular lifestyles of weight loss and improved health worldwide. If you’ve been looking for a way to kick off a change in your eating habits, this meal plan will lay out a foundation that you can follow along with.

The downloadable and printable keto diet meal plan features tried and true recipes that you’ll be sure to enjoy. From make-ahead meals, using leftovers, cooking low-carb treats, to incorporating intermittent fasting – this meal plan will show you the different aspects of keto from all angles.

You’ll find over 15 delicious recipes in the meal plan – breakfast, lunch, and dinner every day (except when fasting) along with dessert. Perfect for starting out and seeing a bit of variety in a standard ketogenic diet.

In this article, we’ll go over the basics of keto, from what it is, what to eat, to a full 14-day plan you can follow yourself to see what it’s all about. If you want to skip ahead, feel free to use the links below:

  What is Keto (and How Does It Work)?

  What Foods to Eat

  Premium Meal Plan for Your Macros

  Tips Before Starting

  Preview of Week 1

  Preview of Week 2

  Get the Plan

  Inside the Shopping List

  FAQ & Resources


What is Keto and How Does it Work?




A keto diet is well-known for being a low carb diet, in which the body produces ketones in the liver to be used as energy. It’s referred to by many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), and so on. Though some of these other “names” have different nutritional standards, we’ll stick with the rules of keto.

 

When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored.

 

By lowering the intake of carbs, the body is induced into a state known as ketosis. This allows your body to use the fat you’re eating along with your body fat to create energy called ketones. Instead of using glucose for energy, you now use fat. While this is a basic explanation of how keto works, if you want more information please read through our in-depth guide to ketosis

 

Why start a ketogenic diet meal plan? Some researchers swear that it is the best diet for most people to be on, while others think it is just another fad diet. While there isn’t one perfect diet for everyone or every condition, there is plenty of solid research backing up the benefits of keto. In fact, it has been found to be better than most diets at helping people with:

  Weight Loss & Obesity

  Epilepsy

  Type 1 & 2 Diabetes

  High Blood Pressure

  High Blood Sugar Levels

  Heart Disease

  Polycystic Ovary Syndrome (PCOS)

  Cancer


What Foods to Eat on Keto?



Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. Below is a quick list of what to eat and what to avoid, but if you want a more in-depth approach on everything you should and shouldn’t eat, check out our ketogenic diet food list

 

You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.


Do Not Eat

 

  Grains – wheat, corn, rice, cereal, bread, etc.

  Sugar – honey, agave, maple syrup, corn syrup, etc.

  Large Fruit – apples, bananas, oranges, grapefruit, etc.

  Tubers – potato, yams, etc.

 

Do Eat

 

  Meats – fish, beef, lamb, poultry, eggs, etc.

  Leafy Greens – spinach, lettuce, swiss chard, kale, etc. (fresh or frozen)

  Above ground vegetables – cabbage, asparagus, broccoli, cauliflower, zucchini,

     etc. (fresh or frozen)

  ∎ High Fat Dairy – hard and soft cheeses, high fat cream, butter, etc.

  Nuts and seeds – macadamias, walnuts, pecans, almonds, sunflower seeds, etc.

  Avocado and berries – raspberries, blackberries, strawberries, and other low

     glycemic impact berries

  Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >

  Other fats – coconut oil, olive oil, MCT oil, high-fat salad dressing, saturated fats,

     etc.


Get Personalized Meal Plans Made for You

 

If you’re looking for a simple, long-term solution, the Keto Academy may be right for you. Our program will allow you to create customized keto meal plans made specifically to your macros. This will scale over 1,300 recipes down to your specific macros and let you choose (or swap out) recipes as you want.

 

It’s simple: you choose the recipes you like and they will always be made to your exact macros. No guesswork and no tracking needed.


You can specify exactly how much time you have to cook, if you want to avoid any foods, and if you want to use leftovers as well. You get full control over what you eat and you just need to follow along with the plan. If you enjoy intermittent fasting for a boost of weight loss, you can also enable that. A shopping list is made and will adapt to any recipe you swap out. You can scale the meal plan for multiple people, too!


Tips Before Starting Your Meal Plan



1. Calculate Your Macros and Adjust Plan

 

Calories are still something you need to consider on a ketogenic diet. While some people can get away with the “eat until full” philosophy, this doesn’t work for most people. There are tons of hormone, endocrine, and deficiency problems that we still need to take into account.

 

Use our keto calculator to figure out exactly how much you need to eat and adjust the plan to fit your needs. This meal plan averages 1538 calories, 120g fat, 24g net carbs, and 83g protein over the 2 weeks. If this is different to your macros, consider adjusting the plan to fit your needs.

 

To increase calories. If you need to increase the fat intake of the plan, add additional oil, cream, cheese, or cream cheese into your recipes; or drink coffee with cream with your first meal. If you need to increase protein, just increase the amount of lean meat that’s added into the recipe.

 

To decrease calories. If you need to decrease the fat intake of the plan, remove oil, cream, cheese, or cream cheese from the plan. Similarly, if you need to decrease the protein intake of the plan, remove some lean meat that’s added to the recipes.


2. Prepare and Get Ready Ahead of Time

 

You want to keep your cheats to none. Be prepared, make sure you’re eating what you need in order to be satiated, and make sure you’re satisfied with what you’re eating. If you have to force yourself to eat something, it will never work out in the end. This is just a guideline on how you can eat on a ketogenic diet, so you’re very welcome to change up what kind of foods you eat!

 

Set a start date. Be realistic with yourself and set a date you want to start. Make sure to get the shopping ready for when you start so that there’s no missing ingredients or surprises. Commit yourself to follow the plan fully and stick to the start date you determine.

 

Re-organize your fridge and pantry. With temptation looming each time you open the cupboard, it can be difficult to stick to your newfound dietary choices. Ketosis is a process that happens in your body. You can’t just have “that one” cheat meal. If you do, it can hamper progress for up to a week before your body is back in ketosis and burning fat again.

 

If possible, clear out any high-carb snacks and tempting items from your kitchen so that you can stay on track. There will likely be a few new keto ingredients you’ll need to purchase for the plan, so make sure you read ahead and stock up your fridge as needed.

 

3. Understand the Keto Flu

 

The Keto Flu is a combination of symptoms that happen when you first transition to a low-carb way of eating. You may get dizziness, headache, fatigue, cramping, nausea, or fatigue for a few days after starting your keto meal plan. Don’t worry, this is normal and there are ways to combat it.

 

Keto is also a diuretic and can cause dehydration. With the extra urination, you will deplete both water in your body and your electrolytes quicker. Your T3 (thyroid hormone) will decrease some, and your cortisol levels will raise up. Although the keto flu affects everyone differently, you may feel some of these symptoms but you can do something to reduce the symptoms or completely stop them.

 

Simply increase your water intake (or drink other keto-friendly beverages) and increase your electrolytes. You can use electrolyte supplements or take a multivitamin that includes potassium and magnesium. Additionally, add salt to your food (and/or water) to help.

 

If you want to get a deeper look into the keto flu and more tips on how to remedy it, take a look at our in-depth article here >

 

4. Stop Mindless Snacking

 

Not only does snacking increase the number of calories you’re intaking per day, but it also creates insulin spikes each time you eat a small meal. It’s truly best to cut out all snacking when you’re on keto to see the best results. Keeping snacks to a minimum will allow your body to use your fat stores as energy and allow you to see success.

 

Last but not least, just do it. It’s fantastic to read, research, and plan but at the end of the day you just have to jump in and make sure that you start. Good luck!


Standard Keto Meal Plan - Week 1




 DAY 1:

 

Breakfast:

 Sheet Pan Eggs with Veggies and Parmesan with 6 oz Sliced Ham

 Lunch:

Cucumber Avocado Salad with Bacon

 Dinner:

Grilled Pesto Salmon with Asparagus and 2 Slices Thick-Cut Bacon

 Snack/Dessert: Pumpkin Spiced Almonds and (2) Coco-Macadamia Fat Bombs

Calories/Macros :

Calories: 1940 Fat: 144.5g Protein: 113g Net Carbs: 21.5g


DAY 2:

Breakfast:

Kale Avocado Smoothie with 3 Slices Thick-Cut Bacon

Lunch:

Bacon Cheeseburger Soup

Dinner:

Leftover Grilled Pesto Salmon with Asparagus and 3 Slices Thick-Cut Bacon

Snack/Dessert:

Tzatziki Dip with Cauliflower and (1)  Coco-Macadamia Fat Bomb

Calories/Macros :

Calories: 1845 Fat: 140.5g Protein: 116g Net Carbs: 28.5g

DAY 3:

Breakfast:

Leftover Sheet Pan Eggs with Veggies and Parmesan and 3 Slices Thick-Cut Bacon

Lunch:

Leftover Bacon Cheeseburger Soup

Dinner:

Cheddar Stuffed Burgers with Zucchini and ½ Cup Avocado

Snack/Dessert:

Pumpkin Spiced Almonds and (1) Coco-Macadamia Fat Bomb

Calories/Macros :Calories: 1875 Fat: 142.5g Protein: 123.5g Net Carbs: 22g

DAY 4:

Breakfast:

Almond Butter Protein Smoothie with 1 Cup Avocado

Lunch:

Ham andProvoloneSandwich

Dinner:

Chicken Cordon Bleu with Cauliflower and ½ Cup Avocado

Snack/Dessert:

Tzatziki Dip with Cauliflower and (1) Coco-Macadamia Fat Bomb

Calories/Macros :Calories: 1990 Fat: 149.5g Protein: 118.5g Net Carbs: 31g

DAY 5:

Breakfast:

Leftover Sheet Pan Eggs with Veggies and Parmesan and 2 Slices Thick-Cut Bacon

Lunch:

Leftover Bacon Cheeseburger Soup

Dinner:

Leftover  Cheddar Stuffed Burgers with Zucchini

Snack/Dessert:

Pumpkin Spiced Almonds and (2) Coco-Macadamia Fat Bombs

Calories/Macros: Calories: 1880 Fat: 146g Protein: 118.5g Net Carbs: 23.5g

DAY 6:

Breakfast:

Beets and Blueberry Smoothie with 2 Slices Thick-Cut Bacon

Lunch:

Baked Chicken Nuggets

Dinner:

Leftover Chicken Cordon Bleu with Cauliflower and 1 Cup Avocado

Snack/Dessert:

Tzatziki Dip with Cauliflower and (1) Coco-Macadamia Fat Bomb

Calories/Macros: Calories: 1915 Fat: 147g Protein: 114g Net Carbs: 27.5g

DAY 7:

Breakfast:

Leftover Sheet Pan Eggs with Veggies and Parmesan and 3 Slices Thick-Cut Bacon

Lunch:

Taco Salad with Creamy Dressing

Dinner:

Leftover Chicken Cordon Bleu with Cauliflower and ½ Cup Avocado

Snack/Dessert:

Pumpkin Spiced Almonds and (1)  Coco-Macadamia Fat Bomb

Calories/Macros: Calories: 1980 Fat: 152.5g Protein: 122.5g Net Carbs: 24.5g


Standard Keto Meal Plan - Week 2


DAY 8:

 

Breakfast:

Almond Butter Muffin with 6 oz Sliced Ham

Lunch:

Egg Salad Over Lettuce with 2 Slices Thick-Cut Bacon

Dinner:

Sesame Crusted Tuna with Green Beans

Snack/Dessert:

Curry-Roasted Macadamia Nuts and (2) Sesame Almond Fat Bombs

Calories/Macros: Calories: 1940 Fat: 155g Protein: 112.5g Net Carbs: 21

DAY 9:

Breakfast:

Classic Western Omelet

Lunch:

Egg Drop Soup with 3 Slices Thick-Cut Bacon

Dinner:

Leftover Sesame Crusted Tuna with Green Beans and ½ Cup Avocado

Snack/Dessert:

Coconut Chia Pudding and (1) Sesame Almond Fat Bomb

Calories/Macros: 1970 Fat: 152.5g Protein: 118g Net Carbs: 24.5g

DAY 10:

Breakfast:

Almond Butter Muffin with 6 oz Sliced Ham

Lunch:

Leftover Egg Drop Soup with 3 Slices Thick-Cut Bacon

Dinner:

Rosemary Roasted Pork with Cauliflower and 1 Cup Avocado

Snack/Dessert:

Curry-Roasted Macadamia Nuts and (1)  Sesame Almond Fat Bomb

Calories/Macros : Calories: 1905 Fat: 148.5g Protein: 17g Net Carbs: 16g

DAY 11:

Breakfast:

Cinnamon Protein Pancakes

Lunch:

Bacon,Lettuce,Tomato,AvocadoSandwich with 5 oz Sliced Ham

Dinner:

Chicken Tikka with Cauliflower Rice

Snack/Dessert:

Coconut Chia Pudding and (1)  Sesame Almond Fat Bomb

Calories/Macros: Calories: 1990 Fat: 158.5g Protein: 114g Net Carbs: 20.5g

DAY 12:

Breakfast:

Almond Butter Muffin with 6 oz Sliced Ham

Lunch:

Leftover Egg Drop Soup with 3 Slices Thick-Cut Bacon

Dinner:

Leftover Rosemary Roasted Pork with Cauliflower and 1 Cup Avocado

Snack/Dessert:

Curry-Roasted Macadamia Nuts and (1) Sesame Almond Fat Bombs

Calories/Macros: Calories: 1905 Fat: 148.5g Protein: 117g Net Carbs: 16g

DAY 13:

Breakfast:

Cinnamon Protein Pancakes

Lunch:

Fried Salmon Cakes

Dinner:

Leftover Rosemary Roasted Pork with Cauliflower and 4 oz Sliced Ham

Snack/Dessert:

Coconut Chia Pudding and (1)  Sesame Almond Fat Bomb

Calories/Macro: Calories: 1925 Fat: 148.5g Protein: 118g Net Carbs: 20.5g

DAY 14:

Breakfast:

Almond Butter Muffin with 6 oz Sliced Ham

Lunch:

Spring Salad with Shaved Parmesan and 3 Slices Thick-Cut Bacon

Dinner:

Leftover Chicken Tikka with Cauliflower Rice

Snack/Dessert:

Curry-Roasted Macadamia Nuts and (1) Sesame Almond Fat Bomb

Calories/Macros: Calories: 1920 Fat: 152g Protein: 118.5g Net Carbs: 17.5g


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