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2 Week Ketogenic Diet Plan

|2 Week Ketogenic Diet Plan

New Year's resolutions should not be about losing weight. Instead, I hope this diet plan will be your inspiration for eating healthy and feeling great all year round, not just after the Holiday season.

And it's not just this diet plan. You can find a complete list of all freely available diet plans here. I created several diet plans that are suitable for anyone: keto/ paleo, keto/ primal, keto/ vegetarian diet plans or even a meal plan for the fat fast! All diet plans include a shopping list and easy to make recipes so you won't have to spend too much time in the kitchen.

You can now download this diet plan as a free keto eBook here! It includes a quick guide to the ketogenic diet, a 2 week keto / primal diet plan and all the recipes.

Free eBook Download

Before I get to my new diet plan, I'd like to answer some of the most frequently asked questions about KetoDiet and this challenge...

Do I need KetoDiet app to follow your challenges?

No, you don't need the KetoDiet app to follow any of the KetoDiet challenges.

Will you make the planner feature available also for the iPhone?

As you may know, the iPhone app does not support planning and monitoring (see comparison here). However, we have been working on bringing all the features of the iPad to the iPhone and KetoDiet will soon become universal. Once that happens, there will be a big giveaway! You can learn more about our projects here.

Will you make KetoDiet for Android, Windows, etc.?

Yes, our ultimate goal is to make KetoDiet available on many more platforms so everyone can use it. Again, you can learn more about our projects here.

Can we add this diet plan to the KetoDiet App?

Many of you have been asking whether there is an option to "add" my diet plans directly to the app with a single tap. Although this is in our todo list for 2015/ 2016 along many other features, right now you have to add every meal to the planner and your day individually (see screenshots below).

|2 Week Ketogenic Diet Plan

|2 Week Ketogenic Diet Plan

Disclaimer: you should consult any dietary change with a professional, especially if you have a health condition such as diabetes or heart disease. There may need to be an adjustment to the medication you are taking.

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  • 3 free diet plans to help you kickstart your diet, lose weight and get healthy
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Tips before you get started

  1. If you only cook for yourself, freeze or refrigerate the remaining servings or halve the recipes if needed.

  2. Feel free to swap lunch for dinner, breakfast for lunch, etc. in the same day. You can also swap whole days if you like.

  3. Make the keto buns in advance (you can make the full recipe of 10). Freeze to keep fresh and defrost at room temperature the night before or in the oven just before serving.

  4. You shouldn't need any snacks between the meals but if you do, make sure you have some keto-friendly snacks at hand. Here is a list of snacks you can try and here is a complete keto diet food list.

  5. Very low-carb diets (below 30 grams of net carbs) are often deficient in magnesium. I recommend you take magnesium supplements or add snacks high in magnesium such as nuts. Also, if you get any symptoms of "keto-flu", make sure you eat additional sodium (I use pink Himalayan salt)

  6. This diet plan may not be suitable for everyone - you may have to make small adjustments. If you need to have less protein, reduce the portions of meat and eggs. Don't worry about small excess of protein, it will not kick you out of ketosis. In fact, protein will keep hunger at bay. If you need to add more fat (or less), focus on added oils and fatty foods when making your adjustments. You can find your ideal macros using KetoDiet Buddy!

  7. Some recipes are higher in total carbs & fibre. If you fear that fibre will impair your weight loss, have a look at my post here: Total Carbs or Net Carbs: What Really Counts? Fibre can, in fact, help you lose weight.

  8. If you don't feel hungry, don't eat, even if it means you will skip a meal.

Recipe substitutions

If you don't like certain ingredients or are intolerant to some foods, here are options you can try:

  • If you are dairy intolerant, try some of the paleo-friendly diet plans from this list. There is even a keto-friendly vegetarian diet plan for those who don't eat meat.
  • Pork, lamb and fatty fish (salmon, mackerel, sardines) can be substituted with one another because they have a similar nutrition profile
  • If you don't eat bacon, use roast beef or beef chorizo sausage instead
  • Instead of Ultimate Keto Buns you can try Nut-free Keto Buns
  • Chia pudding - you don't need to make all three recipes listed in the plan (pumpkin, berry and chocolate). All have similar nutrition facts and can be used interchangeably.
  • The following recipes can be substituted with one another: Vanilla Keto Smoothie or Chocolate Keto Smoothie or Pumpkin Smoothie

Using these alternatives won't significantly change the nutrition facts. Keep in mind that the shopping list is created using the standard option.

2 Week Keto Diet Plan

Note that the nutrition facts of this meal plan do not include extra snacks. As individual requirements vary, you can add healthy snacks from this list to sate your appetite. In simple words, if you feel hungry, add fat and protein-based meals or snacks!

Day 1

Breakfast

Chocolate Chia Pudding (recipe is here)

Total carbs: 21.2 g, Fiber: 14.9 g, Net carbs: 6.3 g, Protein: 9.5 g, Fat: 26.6 g, Calories: 329 kcal, Magnesium: 63 mg (16 % RDA), Potassium: 364 mg (18 % EMR)

Lunch

Easter Frittata (recipe is here)

Total carbs: 9.8 g, Fiber: 3.5 g, Net carbs: 6.3 g, Protein: 25.5 g, Fat: 37.5 g, Calories: 503 kcal, Magnesium: 40 mg (10 % RDA), Potassium: 625 mg (31 % EMR)

Dinner

Salmon with Creamy Spinach & Hollandaise Sauce (recipe is here)

Total carbs: 6.5 g, Fiber: 2.8 g, Net carbs: 3.7 g, Protein: 34 g, Fat: 72.6 g, Calories: 813 kcal, Magnesium: 143 mg (36 % RDA), Potassium: 1314 mg (66 % EMR)

Total daily values: Total carbs: 37.5 g, Fiber: 21.2 g, Net carbs: 16.3 g, Protein: 69 g, Fat: 136 g, Calories: 1645 kcal, Magnesium: 246 mg (62 % RDA), Potassium: 2303 mg (115 % EMR), Keto ratio (carbs : protein : fat) is 4 : 18 : 78

Day 2

Breakfast

Easter Frittata (recipe is here)

Total carbs: 9.8 g, Fiber: 3.5 g, Net carbs: 6.3 g, Protein: 25.5 g, Fat: 37.5 g, Calories: 503 kcal, Magnesium: 40 mg (10 % RDA), Potassium: 625 mg (31 % EMR)

Lunch

Salmon Stuffed Avocado (recipe is here)

Total carbs: 13.9 g, Fiber: 7.5 g, Net carbs: 6.4 g, Protein: 27 g, Fat: 34.6 g, Calories: 463 kcal, Magnesium: 75 mg (19 % RDA), Potassium: 1122 mg (56 % EMR)

Dinner

Easy Paprika Chicken (recipe is here) served with 1 ½ cup (180 g/ 6.3 oz) cauli-rice (recipe is here)

Total carbs: 15 g, Fiber: 5.3 g, Net carbs: 9.8 g, Protein: 27.2 g, Fat: 61.2 g, Calories: 714 kcal, Magnesium: 65 mg (16 % RDA), Potassium: 1018 mg (51 % EMR)

Total daily values: Total carbs: 38.7 g, Fiber: 16.3 g, Net carbs: 22.4 g, Protein: 79.7 g, Fat: 133 g, Calories: 1681 kcal, Magnesium: 179 mg (45 % RDA), Potassium: 2766 mg (138 % EMR), Keto ratio (carbs : protein : fat) is 5 : 20 : 75

Day 3

Breakfast

All Day Keto Breakfast (recipe is here)

Total carbs: 15.5 g, Fiber: 8.9 g, Net carbs: 6.6 g, Protein: 19.5 g, Fat: 41.3 g, Calories: 489 kcal, Magnesium: 43 mg (11 % RDA), Potassium: 1307 mg (65 % EMR)

Lunch

Easter Frittata (recipe is here)

Total carbs: 9.8 g, Fiber: 3.5 g, Net carbs: 6.3 g, Protein: 25.5 g, Fat: 37.5 g, Calories: 503 kcal, Magnesium: 40 mg (10 % RDA), Potassium: 625 mg (31 % EMR)

Dinner

Easy Paprika Chicken (recipe is here) served with 1 ½ cup (180 g/ 6.3 oz) cauli-rice (recipe is here)

Total carbs: 15 g, Fiber: 5.3 g, Net carbs: 9.8 g, Protein: 27.2 g, Fat: 61.2 g, Calories: 714 kcal, Magnesium: 65 mg (16 % RDA), Potassium: 1018 mg (51 % EMR)

Total daily values: Total carbs: 40.3 g, Fiber: 17.7 g, Net carbs: 22.6 g, Protein: 72.2 g, Fat: 140 g, Calories: 1707 kcal, Magnesium: 148 mg (37 % RDA), Potassium: 2951 mg (147 % EMR), Keto ratio (carbs : protein : fat) is 6 : 18 : 77

Day 4

Breakfast

Easter Frittata (recipe is here)

Total carbs: 9.8 g, Fiber: 3.5 g, Net carbs: 6.3 g, Protein: 25.5 g, Fat: 37.5 g, Calories: 503 kcal, Magnesium: 40 mg (10 % RDA), Potassium: 625 mg (31 % EMR)

Lunch

Easy Avocado & Egg Salad (recipe is here)

Total carbs: 13.7 g, Fiber: 7.6 g, Net carbs: 6.1 g, Protein: 17 g, Fat: 36.3 g, Calories: 436 kcal, Magnesium: 60 mg (15 % RDA), Potassium: 875 mg (44 % EMR)

Dinner

Easy Paprika Chicken (recipe is here) served with 1 ½ cup (180 g/ 6.3 oz) cauli-rice (recipe is here)

Total carbs: 15 g, Fiber: 5.3 g, Net carbs: 9.8 g, Protein: 27.2 g, Fat: 61.2 g, Calories: 714 kcal, Magnesium: 65 mg (16 % RDA), Potassium: 1018 mg (51 % EMR)

Total daily values: Total carbs: 38.5 g, Fiber: 16.4 g, Net carbs: 22.1 g, Protein: 69.7 g, Fat: 135 g, Calories: 1654 kcal, Magnesium: 164 mg (41 % RDA), Potassium: 2519 mg (126 % EMR), Keto ratio (carbs : protein : fat) is 6 : 18 : 77

Day 5

Breakfast

Chocolate Chia Pudding (recipe is here)

Total carbs: 21.2 g, Fiber: 14.9 g, Net carbs: 6.3 g, Protein: 9.5 g, Fat: 26.6 g, Calories: 329 kcal, Magnesium: 63 mg (16 % RDA), Potassium: 364 mg (18 % EMR)

Lunch

Easy Paprika Chicken (recipe is here) served with 1 ½ cup (180 g/ 6.3 oz) cauli-rice (recipe is here)

Total carbs: 15 g, Fiber: 5.3 g, Net carbs: 9.8 g, Protein: 27.2 g, Fat: 61.2 g, Calories: 714 kcal, Magnesium: 65 mg (16 % RDA), Potassium: 1018 mg (51 % EMR)

Dinner

Paleo Stuffed Avocado (recipe is here)

If you don't like sardines, replace the filling with:

  • 3 oz / 85 g tuna, 1 tbsp mayo, 1 spring onion, salt and dash of lemon juice OR
  • 3 oz / 85 g salmon, 2 tbsp cream cheese, dill, salt and dash of lemon juice

Total carbs: 19.5 g, Fiber: 14 g, Net carbs: 5.5 g, Protein: 27.2 g, Fat: 52.6 g, Calories: 633 kcal, Magnesium: 99 mg (25 % RDA), Potassium: 1410 mg (71 % EMR)

Total daily values: Total carbs: 55.8 g, Fiber: 34.2 g, Net carbs: 21.6 g, Protein: 63.9 g, Fat: 140 g, Calories: 1677 kcal, Magnesium: 227 mg (57 % RDA), Potassium: 2793 mg (130 % EMR), Keto ratio (carbs : protein : fat) is 5 : 16 : 79

Day 6

Breakfast

Pesto Scrambled Eggs (recipe is here)

Total carbs: 3.3 g, Fiber: 0.7 g, Net carbs: 2.6 g, Protein: 20.4 g, Fat: 41.5 g, Calories: 467 kcal, Magnesium: 26 mg (6 % RDA), Potassium: 327 mg (16 % EMR)

Lunch

Ultimate Keto Bun with Avocado & Bacon

  • 1 Ultimate Keto Bun OR Nut-free Keto Buns, halved and toasted served with:
  • 2 tbsp butter
  • 2 small slices bacon, crisped up (30 g / 1.1 oz)
  • ½ cup cherry tomatoes (75 g / 2.6 oz)
  • ½ avocado (100 g / 3.5 oz)
  • 2 leaves green lettuce (28 g / 1 oz)

Total carbs: 24.1 g, Fiber: 16.2 g, Net carbs: 8 g, Protein: 17.4 g, Fat: 61.5 g, Calories: 673 kcal, Magnesium: 131 mg (33 % RDA), Potassium: 1155 mg (58 % EMR)

Dinner

Salmon Stuffed Avocado (recipe is here)

Total carbs: 13.9 g, Fiber: 7.5 g, Net carbs: 6.4 g, Protein: 27 g, Fat: 34.6 g, Calories: 463 kcal, Magnesium: 75 mg (19 % RDA), Potassium: 1122 mg (56 % EMR)

Total daily values: Total carbs: 41.3 g, Fiber: 24.3 g, Net carbs: 17 g, Protein: 64.7 g, Fat: 137 g, Calories: 1605 kcal, Magnesium: 231 mg (58 % RDA), Potassium: 2605 mg (130 % EMR), Keto ratio (carbs : protein : fat) is 4 : 17 : 79

Day 7

Breakfast

Zucchini Breakfast Hash (recipe is here)

Total carbs: 9.1 g, Fiber: 2.5 g, Net carbs: 6.6 g, Protein: 17.4 g, Fat: 35.5 g, Calories: 422 kcal, Magnesium: 53 mg (13 % RDA), Potassium: 775 mg (39 % EMR)

Lunch

Ultimate Keto Bun with Avocado & Bacon

  • 1 Ultimate Keto Bun OR Nut-free Keto Buns, halved and toasted served with:
  • 2 tbsp butter
  • 2 small slices bacon, crisped up (30 g / 1.1 oz)
  • ½ cup cherry tomatoes (75 g / 2.6 oz)
  • ½ avocado (100 g / 3.5 oz)
  • 2 leaves green lettuce (28 g / 1 oz)

Total carbs: 24.1 g, Fiber: 16.2 g, Net carbs: 8 g, Protein: 17.4 g, Fat: 61.5 g, Calories: 673 kcal, Magnesium: 131 mg (33 % RDA), Potassium: 1155 mg (58 % EMR)

Dinner

Perfect Pork Chops with Keto Gravy (recipe is here) served with Creamy Keto Mash (recipe is here)

Total carbs: 16.4 g, Fiber: 4.7 g, Net carbs: 11.7 g, Protein: 33 g, Fat: 56.1 g, Calories: 702 kcal, Magnesium: 110 mg (28 % RDA), Potassium: 1308 mg (65 % EMR)

Total daily values: Total carbs: 49.5 g, Fiber: 23.3 g, Net carbs: 26.2 g, Protein: 67.7 g, Fat: 153 g, Calories: 1798 kcal, Magnesium: 295 mg (74 % RDA), Potassium: 3239 mg (162 % EMR), Keto ratio (carbs : protein : fat) is 6 : 15 : 79

Day 8

Breakfast

Vanilla Keto Smoothie (recipe is here)

Total carbs: 5.6 g, Fiber: 0.5 g, Net carbs: 5.1 g, Protein: 34.6 g, Fat: 45.2 g, Calories: 566 kcal, Magnesium: 26 mg (6 % RDA), Potassium: 598 mg (30 % EMR)

Lunch

Easy Avocado & Egg Salad (recipe is here) - use mayo instead of sour cream

Total carbs: 13.7 g, Fiber: 7.6 g, Net carbs: 6.1 g, Protein: 17 g, Fat: 36.3 g, Calories: 436 kcal, Magnesium: 60 mg (15 % RDA), Potassium: 875 mg (44 % EMR)

Dinner

Perfect Pork Chops with Keto Gravy (recipe is here) served with Creamy Keto Mash (recipe is here)

Total carbs: 16.4 g, Fiber: 4.7 g, Net carbs: 11.7 g, Protein: 33 g, Fat: 56.1 g, Calories: 702 kcal, Magnesium: 110 mg (28 % RDA), Potassium: 1308 mg (65 % EMR)

Total daily values: Total carbs: 35.7 g, Fiber: 12.9 g, Net carbs: 22.8 g, Protein: 84.7 g, Fat: 137 g, Calories: 1704 kcal, Magnesium: 196 mg (49 % RDA), Potassium: 2782 mg (139 % EMR), Keto ratio (carbs : protein : fat) is 5 : 20 : 75

Day 9

Breakfast

Pumpkin Pie Chia Pudding (recipe is here)

Total carbs: 20.8 g, Fiber: 14.2 g, Net carbs: 6.6 g, Protein: 8.1 g, Fat: 22.4 g, Calories: 295 kcal, Magnesium: 39 mg (10 % RDA), Potassium: 283 mg (14 % EMR)

Lunch

Salmon Stuffed Avocado (recipe is here)

Total carbs: 13.9 g, Fiber: 7.5 g, Net carbs: 6.4 g, Protein: 27 g, Fat: 34.6 g, Calories: 463 kcal, Magnesium: 75 mg (19 % RDA), Potassium: 1122 mg (56 % EMR)

Dinner

Perfect Ribeye Steak with Gremolata (recipe is here) served with Creamy Keto Mash (recipe is here)

Total carbs: 12.7 g, Fiber: 4.4 g, Net carbs: 8.3 g, Protein: 41.7 g, Fat: 90.2 g, Calories: 1024 kcal, Magnesium: 97 mg (24 % RDA), Potassium: 1477 mg (74% EMR)

Total daily values: Total carbs: 47.3 g, Fiber: 26 g, Net carbs: 21.3 g, Protein: 76.8 g, Fat: 147 g, Calories: 1783 kcal, Magnesium: 210 mg (53 % RDA), Potassium: 2883 mg (144 % EMR), Keto ratio (carbs : protein : fat) is 5 : 18 : 77

Day 10

Breakfast

Pesto Scrambled Eggs (recipe is here)

Total carbs: 3.3 g, Fiber: 0.7 g, Net carbs: 2.6 g, Protein: 20.4 g, Fat: 41.5 g, Calories: 467 kcal, Magnesium: 25 mg (6 % RDA), Potassium: 327 mg (16 % EMR)

Lunch

Classic Tricolore Salad (recipe is here)

Total carbs: 17.6 g, Fiber: 9 g, Net carbs: 8.6 g, Protein: 19.2 g, Fat: 50.7 g, Calories: 581 kcal, Magnesium: 70 mg (18 % RDA), Potassium: 942 mg (47 % EMR)

Dinner

Pan-roasted Salmon with Creamy Keto Mash

  • 1 medium salmon fillet (150 g / 5.3 oz) pan fried on 1 tbsp ghee (you can make your own) and seasoned with salt, pepper, herbs such as dill and a dash of lemon juice
  • 1 serving Creamy Keto Mash

Total carbs: 11.7 g, Fiber: 3.9 g, Net carbs: 7.8 g, Protein: 36.1 g, Fat: 51.9 g, Calories: 660 kcal, Magnesium: 79 mg (20 % RDA), Potassium: 1253 mg (63 % EMR)

Total daily values: Total carbs: 32.7 g, Fiber: 13.6 g, Net carbs: 19.1 g, Protein: 75.7 g, Fat: 144 g, Calories: 1709 kcal, Magnesium: 174 mg (44 % RDA), Potassium: 2523 mg (126 % EMR), Keto ratio (carbs : protein : fat) is 5 : 18 : 77

Day 11

Breakfast

Chocolate Keto Smoothie (recipe is here)

Total carbs: 6.2 g, Fiber: 2.8 g, Net carbs: 4.4 g, Protein: 34.5 g, Fat: 46 g, Calories: 570 kcal, Magnesium: 45 mg (11 % RDA), Potassium: 560 mg (28 % EMR)

Lunch

Easy Avocado & Egg Salad (recipe is here) - use mayo instead of sour cream

Total carbs: 13.7 g, Fiber: 7.6 g, Net carbs: 6.1 g, Protein: 17 g, Fat: 36.3 g, Calories: 436 kcal, Magnesium: 60 mg (15 % RDA), Potassium: 875 mg (44 % EMR)

Dinner

Spicy Chorizo Meatballs (recipe is here), serve with Buttered Brussels Sprouts and optionally with Keto Cheese Sauce (cheese sauce not included in the nutrition facts, + 1 g net carbs and 200 Kcal)

Total carbs: 17.6 g, Fiber: 6.6 g, Net carbs: 11 g, Protein: 31.8 g, Fat: 49.5 g, Calories: 627 kcal, Magnesium: 92 mg (23 % RDA), Potassium: 1029 mg (52 % EMR)

Total daily values: Total carbs: 38.4 g, Fiber: 17 g, Net carbs: 21.4 g, Protein: 83.2 g, Fat: 131 g, Calories: 1634 kcal, Magnesium: 196 mg (49 % RDA), Potassium: 2465 mg (123 % EMR), Keto ratio (carbs : protein : fat) is 5 : 21 : 74

Day 12

Breakfast

Pesto Scrambled Eggs (recipe is here)

Total carbs: 3.3 g, Fiber: 0.7 g, Net carbs: 2.6 g, Protein: 20.4 g, Fat: 41.5 g, Calories: 467 kcal, Magnesium: 25 mg (6 % RDA), Potassium: 327 mg (16 % EMR)

Lunch

Classic Tricolore Salad (recipe is here)

Total carbs: 17.6 g, Fiber: 9 g, Net carbs: 8.6 g, Protein: 19.2 g, Fat: 50.7 g, Calories: 581 kcal, Magnesium: 70 mg (18 % RDA), Potassium: 942 mg (47 % EMR)

Dinner

Spicy Chorizo Meatballs (recipe is here), serve with Buttered Brussels Sprouts and optionally with Keto Cheese Sauce (cheese sauce not included in the nutrition facts, + 1 g net carbs and 200 Kcal)

Total carbs: 17.6 g, Fiber: 6.6 g, Net carbs: 11 g, Protein: 31.8 g, Fat: 49.5 g, Calories: 627 kcal, Magnesium: 92 mg (23 % RDA), Potassium: 1029 mg (52 % EMR)

Total daily values: Total carbs: 38.6 g, Fiber: 16.4 g, Net carbs: 22.2 g, Protein: 71.4 g, Fat: 141 g, Calories: 1676 kcal, Magnesium: 187 mg (47 % RDA), Potassium: 2298 mg (114 % EMR), Keto ratio (carbs : protein : fat) is 5 : 17 : 78

Day 13

Breakfast

Zucchini Breakfast Hash (recipe is here)

Total carbs: 9.1 g, Fiber: 2.5 g, Net carbs: 6.6 g, Protein: 17.4 g, Fat: 35.5 g, Calories: 422 kcal, Magnesium: 53 mg (13 % RDA), Potassium: 775 mg (39 % EMR)

Lunch

Healthy Mackerel Salad (recipe is here)

Total carbs: 16.1 g, Fiber: 8.5 g, Net carbs: 7.6 g, Protein: 27.3 g, Fat: 49.9 g, Calories: 609 kcal, Magnesium: 133 mg (33 % RDA), Potassium: 1111 mg (56 % EMR)

Dinner

Spicy Chorizo Meatballs (recipe is here), serve with Buttered Brussels Sprouts and optionally with Keto Cheese Sauce (cheese sauce not included in the nutrition facts, + 1 g net carbs and 200 Kcal)

Total carbs: 17.6 g, Fiber: 6.6 g, Net carbs: 11 g, Protein: 31.8 g, Fat: 49.5 g, Calories: 627 kcal, Magnesium: 92 mg (23 % RDA), Potassium: 1029 mg (52 % EMR)

Total daily values: Total carbs: 42.7 g, Fiber: 17.6 g, Net carbs: 25.1 g, Protein: 76.5 g, Fat: 135 g, Calories: 1659 kcal, Magnesium: 277 mg (69 % RDA), Potassium: 2915 mg (145 % EMR), Keto ratio (carbs : protein : fat) is 6 : 19 : 75

Day 14

Breakfast

All Day Keto Breakfast (recipe is here)

Total carbs: 15.5 g, Fiber: 8.9 g, Net carbs: 6.6 g, Protein: 19.5 g, Fat: 41.3 g, Calories: 489 kcal, Magnesium: 43 mg (11 % RDA), Potassium: 1307 mg (65 % EMR)

Lunch

Salmon Stuffed Avocado (recipe is here)

Total carbs: 13.9 g, Fiber: 7.5 g, Net carbs: 6.4 g, Protein: 27 g, Fat: 34.6 g, Calories: 463 kcal, Magnesium: 75 mg (19 % RDA), Potassium: 1122 mg (56 % EMR)

Dinner

Spicy Chorizo Meatballs (recipe is here), serve with Buttered Brussels Sprouts and optionally with Keto Cheese Sauce (cheese sauce not included in the nutrition facts, + 1 g net carbs and 200 Kcal)

Total carbs: 17.6 g, Fiber: 6.6 g, Net carbs: 11 g, Protein: 31.8 g, Fat: 49.5 g, Calories: 627 kcal, Magnesium: 92 mg (23 % RDA), Potassium: 1029 mg (52 % EMR)

Total daily values: Total carbs: 47 g, Fiber: 23.1 g, Net carbs: 23.9 g, Protein: 78.3 g, Fat: 125 g, Calories: 1580 kcal, Magnesium: 209 mg (52 % RDA), Potassium: 3459 mg (173 % EMR), Keto ratio (carbs : protein : fat) is 6 : 20 : 74

|2 Week Ketogenic Diet Plan

Healthy Low-carb Snacks and Extras:

  • 1 piece of any FAT BOMBS from my blog
  • Coffee with cream, coconut milk or almond milk or Low-Carb Cappuccino
  • 1 cup bone broth
  • ½ avocado with pink Himalayan salt
  • 1 hard-boiled egg with with pink Himalayan salt (always have some in the fridge)
  • Crispy bacon slices (make in advance and keep in the fridge)
  • Ham & cheese roll-ups
  • 2-3 celery sticks with 2 tbsp Home-made Coconut & Pecan Butter or any other nut butter (avoid peanut butter)
  • Fermented foods: sauerkraut (recipe is here), kimchi (add to your breakfast), small amounts of kombucha (beware of carbs)
  • Pork rinds / cracklings or Chicken Cracklings instead of chips (avoid products with additives)
  • Nuts and seeds, handful, raw or roasted with sea salt (net carbs per serving (1 oz): almonds - 2.7 g, pecans - 1.2 g, walnuts - 2 g, macadamias - 1.5 g, hazelnuts - 2 g, brazil nuts - 1.4 g, pine nuts - 2.7 g, sunflower seeds - 3.2 g, pumpkin seeds - 1.3 g) - soaking nuts is recommended. I've written more about soaking nuts here
  • Berries, fresh or frozen (net carbs per serving: ½ cup blackberries - 3.1 g, ½ cup raspberries - 3.3 g, ½ cup strawberries - 4.1 g or ¼ cup blueberries - 4.5 g)
  • Coconut oil (pour a tablespoon of coconut oil into silicon ice trays and keep in the fridge for a quick fat-burning snack)

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (72)

Hi Have not started yet still concerned about eating so much fat. My question is i have porridge made with water every morning quick and easy .Is there anything like it i can have instead. Thanks

Reply

Hi Rosemary, I understand how you feel. I felt the same way 5 years ago when I first started following a low-carb diet. It will take some time but you'll get used to it. Here's what you can have instead of porridge:
- Oatmeal: ketodietapp.com/.../quick-keto-oatmeal
- Granola: ketodietapp.com/.../Pumpkin-Spiced-Granola
- Cereal: ketodietapp.com/.../allergy-free-healthy-keto-cereal

Reply

How do you feel about a daily Quest bar? Their net carbs are low (between 3-6g) and have a decent amount of fat, but are very high protein. I love the Keto diet, but can't seem to find anything to satiate my sweets cravings better than a Quest bar. I tend to have them on my way to the gym. Even with the Qiest bar, my TOTAL carbs daily is under 45g, with my net around 18-25. Will this still work for me?

Reply

I know that they changed the ingredients and the new bars seems to have almost no effect on blood sugar. However, I wouldn't eat them daily because I don't consider them "proper meals". You could, perhaps, have them 1-3 times a week as a treat - that's just my opinion Smile How about trying these?
- Fat bombs: ketodietapp.com/.../tagFatBombs&title=Fat%20Bombs
- Cookies: ketodietapp.com/.../tagKetoCookies&title=Keto%20Cookies
- Bars: ketodietapp.com/.../keto-bounty-bars and ketodietapp.com/.../keto-maple-pecan-protein-bars

Reply

Hi can you tell me how long does it takes a obese person to loose weigh with that diet? Thanks for your time

Reply

Hi Sara, people lose weight at a different rate. Some lose half a pound per week, some lose 2 pounds a week. Please, check out this macronutrient calculator: http://ketodietapp.com/Blog/page/KetoDiet-Buddy

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I think this is where I posted (I know you approve posts) - in the blog part of the app I was able tto find the recipes and most have a green "add to menu" or something, that's what I needed.

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Ahoj Martina,
I'm really enjoying the app on my iPad. I just found this site/blog 3 days ago and had just started a LCHF diet 6 days ago. I'm trying this 2-week challenge and would like to input the meals in the iPad app, but can't figure out a way to do it other than typing in every ingredient in the recipe. For example tonight is the salmon on creamed spinach with Hollandaise for dinner from the challenge. I thought I saw a comment on this site about some way to put the challenge meals in the app tracker but can't find it (or I dreamed it up). Any suggestions?
I really like the recipes and that you link to other websites i.e. al dente zoodle tips at Well Fed. Can't wait to try eggnog ice cream, fat bombs, etc. Tuna-stuffed avocado is a big hit - the in-laws in Bulgaria are about to try it!
Děkuji

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Thank you John! Did you mean the 30-day challenge? Just in case you did, there will be more challenges after this one is over Smile ketodietapp.com/.../tagKetoDietChallenge&title=Keto%20Diet%20Challenge
Yes, the "add to planner" button in the integrated blog will add any blog meals to your planner so you can use them when creating your own plan or the one here (you can also customise them if needed). We plan to make this even easier in the universal app which is what we've been working on now.

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Hi! I love your blog & your menus. I am allergic to avocado Frown. Is there a good substitute for it?

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Thank you Roseanne! Yes, you can use cheese (if it's used in a salad) or nuts like macadamias. In the stuffed avocado recipe, you can use lettuce and add fats by using more olive oil or some nuts, cheese, etc.

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Hi! im super interested in starting this keto diet and hope to see the weight fallSmile i have a couple of queries though- since I live in India a lot of the ingredients listed here arent easily available and/or quite expensive. Would be great if you could provide me with substitutes.
1) in the ultimate keto buns can i sub the coconut flour and psyllium husk flour(is this isabgol powdered?) with flax meal( that i make at home with roasted flax seeds)?Also i dont think onion powder and garlic powder is easily available here(indian cooking ususally uses whole garlic and onions). can i make those at home? and if so, how? Smile
2) any other fish i can sub for the salmon?
3)can i sub chia seeds with anything else? specifically for the puddings.
thanks so much! Smile

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Hi Mocha, thank you for your kind words!
1) Yes, you can use substitutes but I suggest you change the recipe and use this: ketodietapp.com/.../Dis-Low-carb-Bread
or this instead: ketodietapp.com/.../Bens-Low-Carb-Rye-Bread
If you need to substitute coconut flour, use can use flaxmeal or almond flour but you'll have to use less water. Instead of the onion and garlic powder, you can use your favourite herbs, caraway or just skip it.
2) Yes, instead of salmon, you can use sardines or mackerel which have similar nutrition profile.
3) You can try ground flax seeds instead - or even a mixture of seeds and nuts / seed and nut flours. Toasted flaked coconut is another alternative when making low-carb "cereal".
I hope this helps! Smile

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Hi - I see that a lot of this is heavy on seafood.  Would you still have the same success with another protein? Which would you recommend for someone whose allergic to fish?

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Yes, you can try fatty meat instead of fatty fish (beef, pork, lamb) and lean meat instead of white fish (chicken, turkey). Hope this helps Smile

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Hi I found this post a few days back and there was a shopping list pdf and I can't seem to find it in the post now? Has it been taken down or am I just missing it.

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Hi Amber, that is correct. I used to have it there until recently, as I made a proper eBook (free) where everything is included: the 2-week diet plan, shopping list and all the recipes in one PDF: http://ketodietebooks.com/ Hope you like it Smile

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Hi I'm so happy to have found a UK based keto diet site. It's so difficult always trying to source ingredients from US sites. I'm always having to cook for 4 other people who are not keto, so any suggestions on recipes that I can just add potatoes or rice for them & leave out for me? It makes life very complicated always preparing different meals.
Thanks for all your resources, & can't wait for the Android app (I'll happily be a beta tester if needed)
Miranda

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Awesome! The first version will be out soon, so send me an email and I'll add you to the list (http://ketodietapp.com/Blog/contact)
I think that any meat dishes can be done it that way - if you go to Recipes: http://ketodietapp.com/Blog/category/Recipes and filter for "Main Dishes", you should find several recipes - or here are some for the slow cooker: ketodietapp.com/.../tagSlowCooker&title=slow%20cooker%20crockpot
Here are more diet plans: ketodietapp.com/.../tagMealPlans&title=Meal%20Plans
Hope this helps!

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Hello Martina. I have been doing Keto diet, following your advice, challenges, etc.
I feel full of energy, my skin looks and feel great, I'm losing weight but I'm losing tons of hair every day Frown Is there something I can do about it? Will grow back? Need to go back to eat carbs again? I'm taking vitamins and Omega 3... What else can I do?

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Hi Maka, you may want to check you this post - it explains why and when the ketogenic diet may cause hair loss: ketodietapp.com/.../Ketogenic-Diet-FAQ-All-You-Need-to-Know

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Hi! I think I might have posted this question but I can't find it. I am really looking forward to following this plan but also enjoy drinking a bullet proof coffee in the morning. How would that effect the macros/calories if I either replaced breakfast with it or used it as my pre workout breakfast and then I'll start the meal plan after my workout.

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Hi Miaja, that's only because I have to approve all comments before they are posted Smile

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Hi! This diet plan looks like the best and easiest to follow I have been able to find! Thank you for that. One question I have is where would bullet proof coffee fit into this? I am new to keto and find that it really helps cut my cravings and keep me full during the day. It's like my daily treat and I would hate to have to give it up. Thanks!

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Thank you Miaja! You can include BPC - it works well for some people (keeping hunger at bay, increases energy levels, etc.) but you shouldn't be using it too often - it's pure fat and you may not be getting enough micronutrients in your diet. Whether you do or don't depends on what you eat for the rest of the day. I personally prefer a more nutritious option: ketodietapp.com/.../Ultimate-Keto-Coffee
How it affects your macros? It depends on how much butter / coconut oil / MCT oil you are using. One tablespoon has about 15 grams of fat and 135 kcal.

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Thank you so much!!

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You mentioned eating nuts in moderation. Does that go for Almond milk also?

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Hi Melissa, almond milk is fine - it's very low in net carbs, total carbs and very low in calories. You can use it as much as you need Smile

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I have been looking into this keto-diet thing recently, and I am intrigued about trying it. However, I have two concerns:
1) I have not experienced problems with full-fat yogurt, hard cheeses or butter; however, my moderate-severe lactose intolerance is set off by heavy cream/milk. Are there any substitutes for this?
2) Most of these recipes involve avocados - this will not work for me since I am allergic (my throat starts itching and my chest breaks out in hives).  If there are any substitutions for avocados, please let me know - this is my biggest setback to trying this diet.

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Hi Tiffany, yes, you can try this diet plan instead, it's dairy-free: ketodietapp.com/.../7-Day-Grab-Go-KetoPaleo-Diet-Plan
I use avocados in all diet plans but you can search through the blog and filter for avocado-free recipes: http://ketodietapp.com/Blog/category/Recipes
Other than that, you can use a high-fat substitute but it really depends on the recipe. For example, I'd use eggs instead of avocados in salads. Or you can use macadamia nuts instead of an avocado for a snack. Hope this helps!

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What is a handful of nuts or seeds? Is that an ounce? Are the listed net carb values for an ounce each?

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Hi Hélène, that is about 1 oz of nuts. I should have added that, thanks! Yes, the net carbs are per 1 oz of nuts.

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Hi
I don't eat avo at all.  What do you recommend as a substitute if we are following your 2 week meal plan?
Thanks

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Hi Tracy, from nutrition perspective of avocados, I'd suggest using a handful of macadamia nuts or green salad with extra virgin olive oil (both are also high in MUFA, low in carbs and are a good source of protein). Other than that, you can use tuna / salmon instead of avocado in salads. You can make my Red Pesto (instead of green pesto which includes an avocado). Hope this helps!

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Looks great!! What if I need less protein? I'm sedentary and should only have 67 grams of protein a day. Thanks!

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Thanks Dita! You can do it by slightly reducing the serving size of meat, eggs ranch cheese - I'd say about 20-25% less depending on the meals. You don't need to match your protein intake exactly but try to get close to 70 grams. Hope this helps!

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love it! I'm now on my day 8 and already lost 4 pounds! Your recipes are yummy and so easy to prepare!

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Thanks Kelly!

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Thanks so much!!! This is the best diet plan I've seen so far, all meals sound delicious and I don't have to spend all day cooking and preparing them Smile

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Thank you Georgina!

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Martina,
I'm absolutely loving the 2 week program so far. One thing I noticed though was that in the shopping list - week 1, you didn't mention Pesto, or the ingredients to make Pesto and I have already run into two recipes that call for it. Thought you'd want to know for future updates.
Thanks!

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Hi Tom, thank you, I'm glad to hear that you like it! I do have pesto in the recipes but it's home-made. I haven't included "pesto" in the shopping list but I just realised that I may have omitted nuts which are used to make it. Thanks for letting me know!

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I'm glad to hear that sometime in the mysterious future there are plans for Android/Windows compatibility. My husband and I both have started a keto journey and being able to add some of your great baked goods has made it a lot easier for him. Tonight I'm making the mini margarita pizzas from your book. Just finished preparing the crusts. Super easy! Thanks for all the great recipes.

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Thank you Rose!! Once I know exactly when, I'll make an announcement. The trouble with software is that it's very difficult to estimate how much work and time it will require, especially because we do everything ourselves. However, we should have more platforms done in 2015. And thanks for trying my recipe, it's my favourite pizza crust! Smile

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A 30 day challenge to lose weight is really exciting! I'd love the recipes and I think I should purchase the application for my iPad and lets see if it worksSmile. Thank you!

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Thanks Michelle, hope you like it! Smile

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I bought the app for my iPad but so far have been unable to purchase the extra recipe bundles. Is there a trick to it?

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Hi Karen, not sure why not - this should work. It should be in Meals -> All meals (top left corner) -> Packages and tap "buy" on package you'd like to purchase (green button). Maybe you can restart your iPad and see if that helps? Let me know - thanks!

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Loving the idea of a 30 day challenge. It seems very doable and I love the recipes I've seen so far. Thanks for making this available to everyone!

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Thanks Gwen!!!

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What can I use instead of bacon and pancetta? Because I do not eat pork.

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How about roast beef? Or you can use beef chorizo sausage Smile

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I do not eat meat processed Smile But I can eat roast beef. I would be glad if you tell the amount of eating roast beef recipe and day.

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I think it depends on the recipe but you can either use the same amount as bacon or even more. Keep in mind that roast beef has little fat and more protein compared to bacon.

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you. are. the. best.
period!

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Thank you MJ!

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Great plan!
I'm always rushed in the morning, so I prefer bulletproof tea or a coconut chip based 'cereal' with almond milk. Also, the calories seem a little high here for me (I would need to aim for 1400 total max, and hopefully go to 1300 once in a while). I know I could easily achieve this with eating a little less avocado or nuts.
I'm surprised a steak dinner isn't on the list! But then again, steak doesn't necessarily need a recipe re-inventing the wheel. Haha.
Why do you mention no peanut butter? Is this a paleo keto blog, or is there another reason? Some other nut butters have even more carbs Frown

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Hi Dominique, yes, you may need to adjust it to your needs if you prefer less calories. There is actually a steak (ribeye) but I know what you mean, I could have added more, maybe in my next diet plan Smile I don't include peanut butter because I also follow the paleo / primal guidelines which don't allow legumes. Hope this helps!

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This is BEAUTIFUL! I love everything about this meal plan. Thank you so much. Love from France

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Thank you Olivia!!

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My daughter and I are keen to give this a try to lose weight and help her manage her type 1 diabetes.  I was wondering though as the meals repeat quite regularly whether it would be ok to make double quantities and store it.  Are there any recipes where this wouldn't work and they really do need to made fresh each time?

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Hi Sue, yes, you can make more and freeze the leftovers for later. What you won't be able to freeze is the Hollandaise sauce, that has to be done fresh and you shouldn't reheat it either as it will clump. Also, you shouldn't freeze anything with fresh avocado and I would also make the steak fresh. Hope this helps! Smile

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Been waiting for this 2 week diet...cant wait to start

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Great, thanks for joining!

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Hi. We wld like to cater for the whole family and have a 21yr old builder and 19yr old mechanic needing to take snacks and lunch to work. Can you point me to some easy lunchbox meals?  Worried that salad will not satisfy their hunger.
Thanks

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I think meat-based dishes with sides like cauliflower mash, buttered green beans, brussels sprouts or broccoli may be better than salads. Also, nuts and avocados are great for snacking. Have a look at my main dishes here, I'm sure there are some recipes better suited for them: ketodietapp.com/.../catMainDishes&title=Main%20%26%20Dishes

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Thanks for providing another great set of menus for the challenge! I'm going to use these along with the Grab N Go recipes - I really like all your recipes! They are so easy and all I've tried so far are tasty. Interested in trying the chia seed puddings. That's a new one for me!

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Thank you Dina! I love chia seeds, the are great for satiety!

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I'm new to the chia seed and all this flax seed, almond flours and things. Have done low carb for years but never got into the organic side of it. Do you have any tips or ideas what to do with chia seeds or any other seeds. Can they be made into a hot cereal? I know you can add chia as a thickener. I'm looking for a low carb cereal.

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Hi Ann, yes, it can be used in low-carb cereal / porridge. You can use all sorts of seeds, flaked & toasted almonds, coconut and berries. Add cinnamon, hot cream or almond milk or coconut milk and some water. You can add stevia or leave it sweetener-free.

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Hi, pls I would love to follow up with dis diet plan but I would want a diet menu.

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Hi Gloria, I'm not sure what you mean, this can work for weight loss. Do you mean a diet plan with reduced fat/ calories?

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