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Are you looking for a keto diet plan? You’ve come to the right place. A keto diet limits carbohydrate intake — in our case, we recommend less than 20 grams of net carbs per day. 3 This results in increased fat burning and potential benefits like healthy weight loss and improved metabolic health. 4
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If you are new to keto, make sure to read the advice below before starting a keto diet plan.
A keto diet plan is for people who want to simplify their lives while getting all the benefits of keto eating: appetite suppression, weight loss, better blood sugar control, and other health improvements.
On a keto diet plan, your meals contain less than 20 grams of net carbs (total carbs minus fiber) per day. They also provide enough protein to meet your needs and help you feel satisfied.
Following a diet plan can help simplify your keto journey and set you up to succeed, because all of the planning is done for you.
Simplify keto tips
We understand how precious your time is. With our quick and easy low-carb meal plans, you can make healthy, delicious meals in minutes.
Following a keto diet appears to be safe for most people. 7
However, before starting a keto diet plan, make sure to check with your doctor if you take medication for diabetes or high blood pressure. If you’re breastfeeding, you should not follow a keto diet.
Use our kitchen clean-out list to help you make sure your kitchen is keto-friendly before starting your keto diet plan. This can dramatically increase your chances of success.
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.
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 net 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 don’t like certain recipes or don’t have the ingredients on hand, you can always replace them with recipes that fit your preferences. Choose from the recipe links in “Are there different types of meal planning?”.
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.
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.
With shopping lists, your trip to the grocery store doesn’t have to be time-consuming or frustrating. Get all the healthy keto foods you need for the following week or two — and spend less time at the supermarket every month.
Access your shopping list on any device. Using a digital shopping tool can be even more beneficial than old-school pen and paper. You can access your shopping list straight from your smartphone, print it out, or even share it with family and friends when you don’t have the time for grocery shopping yourself.
DD+ MEMBERSHIPWhen you become a Diet Doctor Plus member, you get premium access to the delicious 2-week menu above. Just press play and get started with simple recipes and shopping lists. You can also customize your own by answering a few questions. Take the 1-minute quiz
This meal plan includes all of the recipes from the first week of our free 14-day keto diet plan. As a member, you’ll get it complete with a shopping list and the possibility of customizing it the way you want it.
This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.
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This meal plan is the second week of our free 14-day keto diet plan. As a member, you’ll get it complete with a shopping list and the possibility of customizing it the way you want it.
This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.
Mon
Tue
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Fri
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Sun
Every meal plan is created and tested by our Diet Doctor Recipe Team and verified by our in-house dietitian, ensuring that you can enjoy delicious food with the right balance of macronutrients you need each day.
Can you design your own keto meal plan that suits your unique preferences and lifestyle?
Absolutely!
Once you’ve created your plan, you won’t have to spend time figuring out what to eat every day. Plus, you may be more likely to achieve your weight loss and health goals by planning keto meals in advance.
Save time with a keto meal plan
How can you maximize the amount of time you save when following a keto meal plan? Here are several ideas:
How to build your keto plate
At each meal, include the following:
Download free pdf
Foods to eat on a keto diet plan
There are many delicious foods you can – and should! – include on your keto diet plan:
See the complete list of foods to eat, or add delicious keto recipes to your meal plan. Below you’ll find our latest additions.
Make sure that your keto diet plan does not include these high-carb foods:
Don’t worry, there are substitutes for many high-carb classics. Below you’ll find three popular keto recipes for cookies, bread, and pasta.
Are snacks allowed on a keto diet plan?
When you follow a keto diet plan that provides adequate protein and energy at meals, you’re unlikely to need snacks. 10 However, if you do become hungry in between meals, feel free to eat a keto-friendly snack, such as:
What to drink on a keto diet plan
The best keto beverages are carb-free or nearly carb-free. Include these drinks on your keto diet plan:
A keto meal plan can be tailored to fit your food preferences, budget, how often you like to eat, and more. Here are just a few examples of different types of keto meal plans:
1. High-protein keto meal planning
Combining keto with high protein can be a winning strategy for losing weight and improving body composition. See our high-protein keto recipes to choose quick and easy recipes for breakfast, lunch and dinner.
2. Intermittent fasting and keto meal planning
If you prefer to skip breakfast, that’s fine. Just make sure your lunch and dinner provide enough protein and energy to meet your needs. Here’s a sample day of how to plan keto meals when intermittent fasting:
3. Keto meal planning on a budget
Are you concerned that following a keto diet plan might be too expensive? Good news: A keto meal plan can be affordable — if you make the right food choices. Use our collection of budget-friendly keto recipes to design a meal plan that’s healthy, delicious, and cost-effective.
4. Meal planning for lazy keto days
Yes, elaborate meals cooked from scratch can be wonderful. But sometimes, you need simple meals that can be put together in minutes. Here’s a sample day of a lazy keto meal plan:
5. Family meal planning
How can you plan nutritious meals for your family while staying keto? It’s easy when you choose tasty, easy-to-prepare recipes that both kids and adults will love. Create your meal plan using our collection of low-carb meals for families.
If you are new to a ketogenic diet, read our beginner’s guide and get all your questions answered. Starting a keto diet as a beginner can be challenging on your own. We suggest you start with any of our free 14-day meal plans or choose from among our free keto recipes. For maximum simplicity, sign up for our 2-week Get Started Challenge and get everything prepared for you. Can I drink alcohol on a keto diet?
Yes. But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks.
Full keto alcohol guide Can you eat a vegetarian keto diet plan?
Yes. Especially if you eat eggs and dairy (lacto-ovo vegetarianism), following a keto diet plan is definitely doable. Vegan keto is more challenging, but you can certainly eat a lower-carb vegan diet. Learn more and find inspiration in our collection for vegetarian recipes. Can you eat a dairy-free keto diet plan?
Sure. It’s not necessary to eat dairy to successfully eat keto (though dairy may help add taste and variety). A dairy-free keto diet can be very effective. Learn more and find dairy-free recipes to tailor your diet plan. Can I eat fruit when following a keto diet plan?
Sometimes — if you choose low-sugar fruits and keep portions small. The best keto fruits are blackberries, raspberries, and strawberries. Enjoy about one-half cup of any of these, either alone or with a bit of cream. Delicious! Full guide to keto fruits
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This guide is written by Dr. Andreas Eenfeldt, MD, Franziska Spritzler, RD and was last updated on November 9, 2022. It was medically reviewed by Dr. Bret Scher, MD on February 11, 2022.
The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.
All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. We're fully funded by the people, via an optional membership. Most information at Diet Doctor is free forever.
Should you find any inaccuracy in this guide, please email andreas@dietdoctor.com.
Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels. They found none, but the egg-eating group reported greater satiety:
Furthermore, reduced hunger is common on a keto diet, so many people find it easy to skip one meal:
Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels. They found none, but the egg-eating group reported greater satiety:
Furthermore, reduced hunger is common on a keto diet, so many people find it easy to skip one meal:
For more health controversies regarding a keto diet, have a look at this page:
