2 weeks keto meal plan – easy and tasty keto menu


Don’t know what to cook? Keto diet allows you to achieve very good results in weight loss, and at the same time works perfectly as a prevention and treatment for many diseases. Mainly keto diet is used for diabetes treatment. We offer keto meal plan for 2 weeks for those who do not want to come up with what to cook, or haven’t got used to plan keto menu. If endless carbs and calories calculation it’s not about you, because it’s really boring, then the keto meal plan is for you.

This two-week keto meal plan is suitable for beginners after a period of adaptation, and for those who have lost weight for some time. But for the “experienced old men” the keto menu may seem a bit boring, although they still can stick to it. However, if you have a long keto diet experience, it is likely you do not have the question “what to cook”.

If you are a beginner, then after some time you will learn how to choose your own dishes and make your keto meal plan intuitively, without hesitation.

easy free keto meal plan

Why should you plan a keto menu in advance?

Keto diet is based primarily on vegetable and animal fats, as well as high-quality and easily digestible protein. Carbohydrates in the diet are allowed only in very small quantities.

It is better to get carbohydrates from vegetables that contain a small amount of carbohydrates. This is almost all vegetables, except for root and legumes. The right amount of vegetables will allow you to provide the body with all the vitamins and minerals necessary for the normal functioning of the body.

A well-planned keto meal plan should not cause nutritional deficiencies and hunger. If the keto diet complies with all the rules, there will be no need for additional artificial food additives.

2 weeks keto meal plan

Do not forget you should eat only when you are hungry. If you don’t need snacks, just skip them.

You can always slightly change the keto meal plan according to your taste preferences, opportunities or needs. See more recipes for breakfast, lunch and dinner here, desserts  and sauces.

Keto meal plan for the first week

free week keto meal plan ideas

Day 1

Breakfast: scrambled eggs with 2-3 eggs fried on bacon with onions and tomatoes.

Snack: coconut milk.

Lunch: chicken liver fried in onion, mustard and greek yogurt sauce.

If you do not like the liver, there may be other by-products: hearts, stomachs.

Snack: chopped vegetables (e.g. celery, cucumber, tomato, pepper) seasoned with garlic sauce (natural fat or Greek yogurt with garlic and spices).

Dinner: stewed fish with garlic and parsley. Plus any salad with olive oil.

Day 2

Breakfast: tuna salad with avocado and sun-dried tomatoes.

Add the chopped avocado and tomatoes in a can of tuna, season with herbs.

Snack: cheesecake based on natural cheese.

Lunch: fried chicken breast with dried tomatoes and spinach, seasoned with cream-based sauce.

Snack: fat natural yoghurt + a little raspberry or blueberry.

Dinner: meat broth soup with meatballs, tomatoes and pepper.

simple keto meal plan for beginners

Day 3

Breakfast: omelet with cheese, mushrooms and fried onions. Everything is cooked in olive oil.

Snack: natural or Greek yogurt with a handful of nuts.

Lunch: pork shoulder or neck goulash with mushrooms and pepper.

Meat cut into pieces, fry, add chopped mushrooms and pepper and simmer under the lid. Serve with pickles or cabbage.

Snack: a couple of quality sausages, a few radishes.

Dinner: chicken salad.

To prepare this dish of the keto meal plan cut the chicken breast into strips and fry in oil or fat with your favorite spices. Prepare a salad of tomatoes, cucumbers and sweet pepper. Add chicken and pour balsamic vinegar.

Day 4

Breakfast: 3 eggs fried in butter with tomatoes.

Snack: vegetables, cut into strips (tomatoes, cucumbers, peppers, celery), seasoned with garlic sauce based on fatty yogurt, garlic and herbs.

Lunch: chicken leg baked in foil with herbs. Leeks with olive oil. Eat chicken thighs with skin.

Snack: Greek yoghurt or natural fatty yogurt with a small handful of nuts

Dinner: beef tartare with yolks, onions and pickles.

simple keto meal plan - tasty recipes

Day 5

Breakfast: fatty natural or Greek yogurt with a handful of any seeds – sunflower, sesame, flax, pumpkin or Chia.

Snack: a handful of any nuts and ½ small apple.

Lunch: halibut baked in foil with dill and lemon. Fried vegetables – tomatoes, peppers, zucchini, asparagus – sprinkle with herbs and season with olive oil.

Snack: Greek or fatty natural yogurt with a tablespoon of peanut butter.

Dinner: pumpkin cream soup with coconut milk and ginger, sprinkled with a handful of pumpkin seeds.

easy keto meal plan

Day 6

Breakfast: omelet with bacon and vegetables – 2 eggs, bacon, spinach, garlic, green onions, 20% cream spoon, salt, pepper.

Snack: Greek salad – tomatoes, lettuce, cucumber, pepper, feta cheese, a few olives and olive oil with spices.

Lunch: roast pork neck in its own sauce.

Eat it with pickled cucumbers or cabbage.

Snack: cucumber and avocado salad, garlic, red onion, spices, lemon juice and olive oil.

Dinner: blanched broccoli with fried egg, tomatoes and olive oil.

Day 7

Breakfast: 3 eggs fried in butter with onions and spinach.

Snack: cheesecake based on natural cheese, gelatin.

Lunch: fried chicken breast with broccoli, olive oil and olives. In addition, cut vegetables into strips – pepper, cucumbers, tomatoes, poured balsamic vinegar.

Snack: natural or Greek yogurt with a handful of nuts.

Dinner: Kashubian herring.

Keto meal plan for the second week

easy week keto meal plan

Day 1

Breakfast: paste made of mackerel, onion and pickled cucumber.

For this dish of the keto meal plan you should peel the mackerel, add the chopped cucumber and onion, mix everything, pour olive oil and season with spices to taste.

Snack: half a glass of coconut milk.

Lunch: chicken liver fried in butter with onions. Avocado and tomato salad with olive oil and lemon juice.

Snack: steamed broccoli with fatty yogurt and herbal sauce.

Dinner: cod baked in foil with lemon wedges. Tomato-cucumber salad seasoned with olive oil.

Day 2

Breakfast: good quality sausages with no less than 90 percent of the meat. Tomato and finely chopped onion salad with olive oil.

Snack: Greek yogurt with a few hazelnuts.

Lunch: a portion of pork knuckle cooked with a lot of spices, served with pickles or cabbage.

Snack: a glass of coconut milk.

Dinner: avocado and cucumber salad.

Cut the avocado and cucumber into pieces, add finely chopped red onions, garlic, parsley or dill, your favorite herbs to taste. Sprinkle with olive oil and nuts to complete the keto meal plan dish.

Day 3

Breakfast: 2 soft-boiled eggs with mayonnaise and onions.

Snack: coconut milk.

Lunch: pork ribs, stewed with onions. Served with sauerkraut.

Snack: blanched broccoli with a small amount of feta cheese, drenched in mayonnaise sauce with garlic.

Dinner: tuna and avocado salad.

delicious meat recipes for easy week keto meal plan

Day 4

Breakfast: 3 eggs with bacon + pickled cucumber.

Snack: a handful of almonds.

Lunch: steamed salmon sprinkled with herbs.

Snack: a few pork sausages + tomato.

Dinner: salad with fried chicken breast, lettuce, tomatoes and red onion. Mix with balsamic vinegar.

Day 5

Breakfast: 2 eggs, onions, mushrooms, peppers and green onions.

Snack: a glass of coconut milk.

Lunch: pork baked with cabbage and spices.

Snack: natural fatty yogurt with flax or Chia seeds (maximum two teaspoons of seeds).

Dinner: Kashubian herring.

free week keto meal plan for beginners

Day 6

Breakfast: scrambled 3 eggs with spinach.

Snack: natural yogurt with a handful of nuts.

Lunch: roasted duck breast with broccoli puree.

Snack: sweet pepper and cucumber.

Dinner: steamed salmon with salad (tomatoes, cucumbers, olive oil).

Day 7

Breakfast: ham or other good-quality sausages. Salad of chopped tomatoes, onions and olive oil.

Snack: a handful of nuts + ½ small apple.

Lunch: pork stew with spinach or broccoli and cream cheese sauce.

Snack: Greek yogurt with a handful of sunflower or pumpkin seeds.

Dinner: herring with pickles.

As you can see, the keto meal plan for a 14 day looks pretty tasty and don’t afraid that you’ll be hungry between the meals.

easy week keto menu

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