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.
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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 1/2 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 1/2 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 1/2 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 1/2 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)
- 1/2 cup cherry tomatoes (75 g / 2.6 oz)
- 1/2 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)
- 1/2 cup cherry tomatoes (75 g / 2.6 oz)
- 1/2 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