Nutritional Ketosis Recipes

Keto Meal Plan: 14 Days Of Delicious, Low Carb Recipes

Evidence Based

Scientifically Referenced

Fact Checked

Written by:

Table of Contents

If you’ve arrived at this article, you likely need a little bit of assistance on what exactly to eat, for a proper keto diet. We hear you – and we’ve mapped out two weeks’ worth of meals – 56 different recipes to try, in all.

Whether you love pizza, chocolate cake, spaghetti – we’ve got keto versions of all your faves. So strap in, and enjoy this decadent keto meal plan! Fork and spoon sold separately.

Day 1

keto meal plan

The first day can be daunting – but take it slow, drink plenty of water, and supplement with electrolytes if you start to feel the keto flu.

Breakfast: Keto Breakfast Tacos

If you love tacos – you’re in luck. This fabulous breakfast recipe is 100% keto. Dig in!

Lunch: Keto Loaded Cauliflower Salad

loaded cauliflower salad

How do you conquer lunchtime cravings? Eat this loaded-up salad! Try crumbling some bacon on top, for even more flavor.

Dinner: Keto Garlic Butter Steak

keto meal plan steak

Steak – does it get any better? We don’ think so, and this garlic butter steak is insanely good. Don’t forget to use your napkin – you’re going to need it.

Snack/Dessert (Optional): Keto Chocolate Cake

low carb chocolate cake

Chocolate cake!? On day one!? Absolutely. All the taste, none of the sugar. Keto doesn’t have to be boring.

Day 2

You’re doing great – you’ve already made it to the second day! If you’re feeling that keto flu – remember – it will soon pass. We have three delicious recipes for your keto meal plan – bon appétit!

Breakfast: Keto Breakfast Burrito

Who doesn’t love a delicious breakfast burrito? This keto version is loaded up with flavor, and won’t kick you out of fat burning mode.

Lunch: Keto Salmon Poke Bowl

keto meal plan poke bowl

Salmon for lunch – it’s absolutely perfect.

Dinner: Keto Chicken Parmesan Casserole

This chicken parm casserole is so tasty – you’re going to want to make extra.

Snack/Dessert (Optional): Keto Chocolate Chip Cookie Fat Bombs

keto meal plan chocolate chip cookie fat bombs

Chocolate chip cookie fat bombs!? Absolutely.

Day 3

Congratulations – you’ve made it to day three! Keep burning that fat today, with these three awesome keto meal plan recipes – fork not included.

Breakfast: Keto Classic Bacon And Eggs

A classic for a reason, this breakfast is high in healthy fat and protein – and very low in carbs. Mix in some extra cheese, for even more fat and protein.

Lunch: Keto Quesadillas

keto meal plan quesadillas

Quesadillas don’t have to be unhealthy – these keto quesadillas will rock your socks off, but they keep the carbs super low. Bon appétit!

Dinner: Keto Baby Back Ribs

baby back ribs
Baby Back Ribs + BBQ sauce

Baby back ribs!? You will undoubtedly be coming back to these, again and again.

Snack/Dessert (Optional): Keto Peanut Butter Mousse

keto peanut butter mousse

This mousse is absolutely to die for. Fool even the biggest sugar addict, with this one.

Day 4

You’ve made it to day four – way to go! Don’t give up now – the fat burning is just beginning. Try adding in some keto coffee today, to really give yourself some energy!

Breakfast: Keto Pancakes

keto meal plan pancakes

If you love pancakes – you’re in luck. This low carb version keeps the flavor, but loses all the carbohydrates. Dig in!

Lunch: Keto Chili

Chili is a great way to stay full, and this keto chili is absolutely jam-packed with flavor. Mix in some crushed red pepper, cheddar cheese – anything your mind can dream up.

Dinner: Keto Mac And Cheese

Who doesn’t love a comfort food classic like mac and cheese?! This recipe is simple, easy to make – and tastes blissful. Sign us up for seconds!

Snack/Dessert (Optional): Keto Chocolate Cake (With Peanut Buttercream)

This delectable chocolate cake has a decadent frosting, and we always make enough to last for weeks at a time.

Day 5

You’ve made it to day five – way to go! If you’re still feeling that keto flu, our friends at Perfect Keto have a great way to vanquish it! Check out this keto meal plan:

Breakfast: Keto Breakfast Scramble

keto meal plan breakfast scramble

This breakfast scramble is endlessly customizable, and tastes great on a busy morning. You can save this one, and make it for dinner, too.

Lunch: Keto Taco Salad

taco bowl

This delicious keto salad is loaded with healthy nutrients, and you can also add your favorite keto ingredients. Win-win!

Dinner: Keto Butter Chicken

butter chicken

Butter chicken is so tasty – you’ll hardly believe this recipe is low carb.

Snack/Dessert (Optional): Keto Blondies

This keto blondie recipe is one of our favorites – it’s simple, delicious, and tastes like it’s packed with sugar – even though it’s not.

Day 6

You’ve made it to day six – way to go! You’re almost at a full week without caving in to sugar! These three recipes will keep you full and satisfied – don’t be afraid to go back for seconds, if you’re extra hungry.

Breakfast: Keto “Noatmeal”

low carb oatmeal

Love oatmeal? Then you’ll love this keto variation of the breakfast staple.

Lunch: Keto Stuffed Peppers

This creative stuffed pepper lunch recipe will make everyone in your office jealous – trust us.

Dinner: Keto “Potato” Skins

keto meal plan loaded cauliflower

Potatoes may be a no-no for keto, but this recipe keeps the flavor of potato skins intact – all without actually including potatoes in the recipe.

Snack/Dessert (Optional): Keto Pound Cake Tiramisu

pound cake tiramisu

What’s better than pound cake? Pound cake combined with tiramisu.

Day 7

Woo-hoo! You’ve made it a full week! Give yourself a pat on the back, and dig in to these three delicious, low carb recipes for your keto meal plan! Keep going!

Breakfast: Keto Peanut Butter Smoothie

low carb peanut butter smoothie

You can endlessly customize this breakfast smoothie – we like to add in a small hanful of sugar-free chocolate chips.

Lunch: Keto Cloud Bread BLT

cloud bread

Love a BLT? So do we – that’s why we regularly eat this keto-fied version for lunch.

Dinner: Keto Pizza Skillet

keto meal plan pizza skillet

Pizza – in a skillet!? As tasty as it is innovative, this recipe will make everyone crowd around for seconds.

Snack/Dessert (Optional): Keto Mug Cake

keto meal plan chocolate cake

What’s better than a keto cake? A keto cake – in a mug.

Day 8

The first day of week two – here we go! Lots of tasty meals to try this week for your keto meal plan, so get out your fork and spoon – it’s going to be a delicious week!

Breakfast: Keto Chaffles

If you haven’t tried a “chaffle” yet – we highly recommend them. Start with this recipe, and then feel free to Google others!

Lunch: Keto Fried Chicken

We love fried chicken – but hate how unhealthy it is. That’s where this recipe comes in – it’s tasty, healthy – and always leaves us wanting more. Simply perfect.

Dinner: Keto Citrus Salmon

Salmon is one of the healthiest foods you can eat – and this citrus-based recipe is particularly flavorful.

Snack/Dessert (Optional): Keto Cupcakes

low carb cupcakes

Cupcakes are a sugary classic, but this version leaves out all the sugar – but still retains all the flavor.

Day 9

Day nine – you’re doing great! You’ve made it past the first week, and you’re well on your way to hitting two weeks. Don’t fall off the path today – dig in to these tasty keto treats in this keto meal plan, instead!

Breakfast: Keto Banana Nut Muffins

These muffins are packed with crunchiness and flavor – but will still keep you in fat-burning ketosis.

Lunch: Keto Grilled Cheese

zucchini crust grilled cheese

Grilled cheese – one of the best comfort foods. And now it’s been successfully keto-fied!

Dinner: Keto Pizza Chicken

pizza chicken

What’s better than chicken? Try pizza chicken! This creative recipe is packed with flavor, and you can add extra “toppings” – get as creative as you wish!

Snack/Dessert (Optional): Keto Pound Cake

keto meal plan poundcake

This keto pound cake is light, tasty, and so good – you’ll think it’s packed with pounds of sugar.

Day 10

Day ten – a great accomplishment to have already made it this far. You’ll find some very tasty treats on this day – feel free to mix and match though, if you have found another recipe you’d like to try. You’re nearly a pro, at this point!

Breakfast: Keto Egg Wraps

egg wraps

Eggs are a perfect keto breakfast food – and these egg wraps are very innovative. Try pairing them with some crispy bacon, or some keto coffee.

Lunch: Keto Steak And Avocado Salad

Want a great lunchtime salad? Try this one.

Dinner: Keto Cauliflower Mac And Cheese

cauliflower mac and cheese

Cauliflower? What can’t it do? This mac and cheese recipe tastes just like the real thing, but leaves out the carbs.

Snack/Dessert (Optional): Keto Pumpkin Cheesecake

pumpkin cheesecake

We don’t need to say much about this one – it’s tasty beyond compare.

Day 11

You’ve almost made it two weeks – way to go! Stay motivated today, and keep on the fat burning path. You won’t want to miss what’s for dinner, either!

Breakfast: Keto French Toast

It’s french toast – but completely keto-fied! Enjoy!

Lunch: Keto Cauliflower And Turmeric Soup

tumeric soup

This hearty soup is packed with beneficial nutrients – plus it tastes absolutely wonderful.

Dinner: Keto Steak With Garlic Butter Mushrooms

steak

Steak – the best part of any meal plan? Undoubtedly.

Snack/Dessert (Optional): Keto Chocolate Cake

There are many keto chocolate cake recipes out there – but this one might just be our favorite.

Day 12

Day twelve – you’re so close! Stay on track today, with these awesome keto recipes. Don’t worry – you’re almost at two weeks – it gets easier from there!

Breakfast: Keto Huevos Rancheros

huevos rancheros

This spicy breakfast classic will wake you right up – and we add a little jalapeno to make things even more interesting!

Lunch: Keto Chick-Fil-A Chicken

Who doesn’t love the chicken at Chick-Fil-A? This keto version is far healthier though. All that’s missing, is the sugar-free lemonade.

Dinner: Keto Lasagna

keto lasagna

We are big fans of lasagna – and this keto version is no exception to that rule.

Snack/Dessert (Optional): Keto No-Bake Pumpkin Pie

pumpkin pie

Pumpkin pie – that’s keto, and requires absolutely no baking? Sign us up!

Day 13

You’re almost there – nearly two weeks down! Stay on track today, with these delicious keto recipes!

Breakfast: Keto Breakfast Enchiladas

keto meal plan enchiladas

Enchiladas work great at any time of day, but we like these for breakfast, the most.

Lunch: Keto Cobb Salad

If you like salad – you will love this loaded Cobb version. Don’t forget the napkin!

Dinner: Keto Cashew Chicken

keto meal plan cashew chicken

Cashew chicken is a Chinese food classic – and we love this particular take on it. Stay keto, and keep enjoying the foods you love.

Snack/Dessert (Optional): Keto Big White Cake

keto meal plan almond white cake

This cake is absolutely delicious – but we do sometimes spoil the pure white appearance, by adding a few sugar-free chocolate chips to the mix.

Day 14

You made it! Two weeks of success! This is a perfect time for a mini-keto celebration. Enjoy the day!

Breakfast: Keto Breakfast Pizza

keto meal plan breakfast pizza

Pizza, for breakfast!? Absolutely. Try any mix of toppings you like (we’re personally partial to crispy crumbled bacon – along with some extra cheese).

Lunch: Keto Pizza Crisps

keto meal plan pizza crisps

Pizza for lunch, too!? Why not!

Dinner: Keto Kung Pao

keto meal plan kung pao chicken

Kung Pao is one of our all-time favorite Chinese foods choices, and this keto version is especially tasty. You won’t want to share this one!

Snack/Dessert (Optional): Keto Peanut Butter Mousse

This delicious mousse recipe is perfect for anyone following a keto diet plan – but you’ll be able to fool people not following keto, too! Simply a perfect recipe.

Tracking Your Keto-Based Fat Loss

Tracking your ketones is a vital part of the weight loss process. Because we were sick of cheap, inaccurate devices, we invented the first and only clinically backed ketone breath monitor. The monitor is accurate enough to replace invasive blood measurements.

By simply breathing into our device, you will have a reliable measurement of your current ketone levels in seconds. You will know your fat burning levels instantly, and be able to effectively track your fat loss. No more urine strips, no more pricking your finger – just a fast, easy and reliable breath test.

You can bring our device with you to the office, take it to the gym – you can truly check your ketones anywhere. Unlike previous devices, which were often poorly made, unreliable, and not backed by clinical research – our ketone breath monitor is patented.

This means no other device is legally allowed to use our exclusive technology. Whether you are brand new to keto and want a convenient and reliable way to check your ketone levels and monitor your fat loss, or you’re an elite level biohacker – we are the perfect way to measure your ketones.

You don’t need to worry about continually buying strips, continually pricking your finger – we have all you need, in just one device. One of our favorite features is the personalized insights you get with the device. Every time you measure, your results are graphed and stored, so you can easily track your progress and fat loss and share with clinicians, coaches, or friends.

Until now, there has not been an easy and convenient way to check your ketone levels – which has made many people give up on keto entirely. But that outcome is no longer necessary, as we’ve made a device that does all the work for you.

Just simply take one breath into the device, and within seconds you’ll know your ketone level. Whether your goal is to measure fat loss, lose weight, improve your blood sugar – we have the answer.

Author

Casey Thaler, NASM-CPT, FNS

Casey is one of the most highly-regarded voices in the paleo and keto communities. He has written over 200 articles on health, science, nutrition, and fitness. As a National Academy of Sports Medicine certified personal trainer and fitness nutrition specialist, he has also helped thousands of people lose weight, look younger, and live their healthiest lives. He is also the author of the best-selling title, The Essential Instant Pot Keto Cookbook.

Leave a comment

Your email address will not be published. Required fields are marked *