1. 14-day keto diet meal
plan
How to start Week 1 Week 2 Shopping More meal plans
Are you looking for a keto diet plan? You’ve come to the right place.
A keto diet limits carbohydrate intake to below about 20 grams per day. This
results in increased fat burning, and potential benefits like rapid weight loss.
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Who should NOT do a keto diet?
A keto diet appears to be very safe for most people. However, in the following
three situations you may need extra support:
Are you on medication for diabetes, e.g. insulin?
Are you on medication for high blood pressure?
Are you breastfeeding?
Evidence based
By Dr. Andreas Eenfeldt, MD , medical review by Dr. Bret
Scher, MD – Updated July 11, 2021
Key takeaways
1 How to start keto
We plan your meals, provide recipes, and
make the shopping list. You just shop, cook,
and enjoy great results!
Here’s how to get started
2 Full 14-day meal plan
Enjoy our most popular keto recipes for
two weeks.
Have a look at the menu
3 Shopping list
With our handy shopping list feature, you
can select your desired number of servings
or swap meals.
Try it out
Evidence based
DD+ MEMBERSHIP
Jill Wallentin
Head of recipes
DD+ MEMBERSHIP
Simplify keto tips
1. Breakfast: Choose one keto breakfast
to eat every day, like scrambled eggs.
Enjoy losing weight
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3. If you’re not in any of these situations you should be safe to start a keto diet.
Start fresh
Use our kitchen clean-out list to help you make sure your kitchen is keto-friendly
when you start your diet. This can dramatically increase your chances of success.
Avoid keto flu
Drink lots of fluids and get enough salt, especially during the first week, to minimize
symptoms of the initial “keto flu.” For example, a cup of bouillon daily and salting
your food ‘to taste’ really helps. Full guide
Week 1
Monday Tuesday Wednesday Thursday Friday Saturday
Sunday
Here are two weeks of delicious, easy recipes for breakfast, lunch, and dinner. And
you don’t even need to count carbs! Each week features a variety of keto dishes that
will automatically keep you below 20 grams of carbs per day.
In the first week, you’ll get to feast on some of our all-time most popular keto
recipes. Note: If you want portion sizes and food selection perfectly adapted to your
needs and preferences, try our personalized meal plans.
Monday
Breakfast Lunch Dinner
Tuesday
Breakfast Lunch Dinner
Not hungry? Skip breakfast and sip a
coffee instead. This saves time and
money.
2. Prep your meals: Cook at least two
servings for dinner, eat one — and
refrigerate the other — for tomorrow’s
lunch. Freeze other portions for later.
Full meal prep guide.
3. Try no-cook plates: Sliced deli meats,
cheeses, and veggies make an easy
lunch. Here are many more.
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200+ meal plans
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results
With our low-carb and keto meal plans,
we do the planning for you. All you
have to focus on is cooking, eating, and
enjoying healthy, delicious food.
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Keto egg muffins 2g BLTA lettuce wraps 4g Italian keto meatballs with
mozzarella cheese
5g
Keto egg muffins 2g Italian keto meatballs with
mozzarella cheese
5g Keto chicken burger with
jalapeño aioli
3g
3
4
6
7
4. Wednesday
Breakfast Lunch Dinner
Thursday
Breakfast Lunch Dinner
Friday
Breakfast Lunch Dinner
Saturday
Breakfast Lunch Dinner
Sunday
Breakfast Lunch Dinner
Keto egg muffins 2g Keto chicken burger with
jalapeño aioli
3g Crispy keto tuna burgers 8g
Veggie keto scramble 4g Crispy keto tuna burgers 8g Keto Tex-Mex stuffed
zucchini boats
5g
Veggie keto scramble 4g
Keto Tex-Mex stuffed
zucchini boats
5g
Asian keto chicken stir-fry
with broccoli
5g
Jill's cheese-crusted keto
omelet
5g Asian keto chicken stir-fry
with broccoli
5g Keto seafood chowder 6g
Classic bacon and eggs 2g Keto seafood chowder 6g Garlic steak bite salad with
tarragon dressing
6g
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5. Week 2
Monday Tuesday Wednesday Thursday Friday Saturday
Sunday
We hope you really enjoyed the first week. For the second week, we’ve selected even
more of our most popular and effective keto recipes.
Monday
Breakfast Lunch Dinner
Tuesday
Breakfast Lunch Dinner
Wednesday
Breakfast Lunch Dinner
Thursday
Breakfast Lunch Dinner
Friday
Breakfast Lunch Dinner
Saturday
Breakfast Lunch Dinner
Scrambled eggs 1g Garlic steak bite salad with
tarragon dressing
6g Keto crack chicken 4g
Scrambled eggs 1g Keto crack chicken 4g Keto Italian meatloaf with
baked tomatoes and pesto
mayo
4g
Keto chicken curry bell-
pepper sandwich
3g Keto Italian meatloaf with
baked tomatoes and pesto
mayo
4g Keto tuna and avocado salad 7g
Keto chicken curry bell-
pepper sandwich
3g Keto tuna and avocado salad 7g Keto chicken and eggplant
sheet-pan with tzatziki
9g
Scrambled eggs 1g
Keto chicken and eggplant
sheet-pan with tzatziki
9g
Keto pizza omelet 7g
6. Sunday
Breakfast Lunch Dinner
Shopping lists and more
Do you want to get weekly shopping lists for the 14-day keto diet menu above?
Lists that adapt to the number of people you choose to cook for and if you want
to skip or change a few meals?
Just sign up for a free trial (no commitment, cancel online anytime) and you’ll
get these two meal plans, plus 130+ extra themed keto and low-carb meal plans:
Our latest keto recipes
Meal planner tool
We do the planning while you focus on cooking, eating, and enjoying healthy food.
Classic bacon and eggs 4g Keto breakfast with fried
eggs, tomato and cheese
7g Keto butter burgers 4g
Keto pancakes with berries
and whipped cream
4g Keto butter burgers 4g Flank steak with pepper
sauce and cauliflower-
broccoli gratin
8g
DD+ MEMBERSHIP
Quick keto turkey bolognese with cabbage
noodles
7g Quick keto fish stew with tapenade 5g High protein breakfast bowl with eggs a
smoked salmon
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7. 1. Choose a meal plan
Follow our meal plans as they are — or
personalize by choosing from our
catalog of recipes.
2. Get your weekly groceries
With our practical shopping lists, you
can save both time and money. Shop
for groceries once a week.
3. Enjoy delicious meals
Make cooking a joyful experience.
Watch our cooking videos and follow
recipes on your mobile device.
Keto: 5-ingredient meals #4
Are you tired of complicated recipes, odd ingredients, and long shopping lists?
Well, with this week’s 5-ingredient meal plan, keto has never been easier or more
delicious.
With just a few ingredients, plus some basic pantry items, we have put together
this convenient ketogenic meal plan, which is as kind to your wallet as it is to your
waist.
Full meal plan →
Keto: Vegetarian #4
Here’s a week-long meal plan filled with keto-friendly lacto-ovo vegetarian
dishes. This is the fourth meal plan in a series of keto vegetarian meal plans.
It includes three hearty meals per day and will keep you under 20 grams of carbs
per day. This week, you’re going to eat zucchini pizza boats, goat cheese salad with
balsamico butter, and chaffles — among other tasty, filling keto meals. Delicious!
Full meal plan →
Keto: 7-day clear-skin diet #2
If you want clearer skin, along with all of the other benefits of a healthy keto
lifestyle, this meal plan is the perfect place to start.
This meal plan is rich in several foods that may improve acne, such as fatty fish
and vegetables. Dairy is also minimized to further reduce the likelihood of
breakouts.
All of the recipes are simple, tasty, and will keep you under 20 grams of net carbs
per day. Keep in mind that skin improvement may occur gradually over time after
you begin eating this way.
Start your journey to clearer skin today!
Mon Tue Wed Thu Fri Sat Sun
Mon Tue Wed Thu Fri Sat Sun
8. Full meal plan →
Meals Breakfasts Snacks Desserts Bread All keto recipes
More
Top keto diet plan questions
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Disclaimer: While the ketogenic diet has many proven health
benefits (e.g. weight loss, reversal of type 2 diabetes) it’s still
controversial. Most importantly, there may be a need to adapt pre-
existing medications (see above). Discuss any changes in
medication and relevant lifestyle changes with your doctor. Full
disclaimer
This diet plan is for adults with health issues, including obesity, that
could benefit from a keto diet.
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No time to cook?
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is. With our quick and easy low-carb
meal plans, you can make healthy,
delicious meals in minutes.
Try it today! Learn more
A ketogenic diet for beginners Ketogenic diet foods – what to eat and what to avoid
