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Or maybe you’re just tired of feeling like there’s something wrong with your body? Full disclaimer This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.     Week 1 of the keto diet meal plan Monday Scrambled eggs (Breakfast) Keto Asian beef salad (Lunch) Keto pesto chicken casserole (Dinner) Tuesday Keto cheese roll-ups (Breakfast) Keto Caprese omelet (Lunch) Keto meat pie (Dinner) Wednesday Keto frittata with fresh spinach (Breakfast) Keto no-noodle chicken soup (Lunch) Keto Carbonara (Dinner) Thursday Dairy-free keto latte (Breakfast) Keto avocado, bacon and goat-cheese salad (Lunch) Keto pizza (Dinner) Friday Mushroom omelet (Breakfast) Keto smoked salmon plate (Lunch) Keto tortilla with ground beef and salsa (Dinner) Saturday Keto baked bacon omelet (Breakfast) Keto quesadillas (Lunch) Keto Asian cabbage stir-fry (Dinner) Sunday Keto pancakes with berries and whipped cream (Breakfast) Italian keto plate (Lunch) Pork chops with green beans and garlic butter (Dinner)   Week 2 of the keto diet meal plan Monday No-bread keto breakfast sandwich (Breakfast) Keto tuna salad with boiled eggs (Lunch) Keto hamburger patties with creamy tomato sauce (Dinner) Tuesday Bulletproof coffee (Breakfast) Keto roast beef and cheddar plate (Lunch) Keto fried salmon with broccoli and cheese (Dinner) Wednesday Keto coconut porridge (Breakfast) Keto shrimp and artichoke plate (Lunch) Keto chicken casserole (Dinner) Thursday Keto egg muffins (Breakfast) Keto cauliflower soup with crumbled pancetta (Lunch) Keto cheeseburger (Dinner) Friday Boiled eggs with mayonnaise (Breakfast) Keto Caesar salad (Lunch) Fat head pizza (Dinner) Saturday Classic bacon and eggs (Breakfast) Keto salmon-filled avocados (Lunch) Keto ribeye steak with oven-roasted vegetables (Dinner) Sunday Western omelet (Breakfast) Keto prosciutto-wrapped asparagus with goat cheese (Lunch) Creamy keto fish casserole (Dinner)   Feel free to adjust this sample keto diet plan by making it vegetarian, dairy-free, or choosing from hundreds of other keto recipes.     Shopping lists and more Do you want to get weekly shopping lists for the 14-day keto diet menu above? Ketogenic diets consist of foods that fill a person up and may reduce hunger-stimulating hormones. Water is the perfect drink, and coffee or tea are fine too. Make it three eggs and have it with 2 chicken sausages. Full meal plan → Mon Tue Wed Thu Fri Sat Sun Keto: Week 2 of 14-day keto diet plan This meal plan is the second week of our free 14-day keto diet plan.

A systematic review and meta-analysis [strong evidence] ↩ There are no high-quality RCTs testing this hypothesis. Then I finish it with a sprinkle of cilantro over the top. —Elizabeth DeHart, West Jordan, Utah Get Recipe 27 / 55 Brussels Sprouts with Garlic & Goat Cheese I wanted to up my veggie game, so I smothered Brussels sprouts with garlic and goat cheese. Replenish motivation Keep in mind that the first week of keto eating is the hardest. Our revenues come from members who want to support our purpose of empowering people everywhere to dramatically improve their health.

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Full- fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese. As a result, on a low carb diet, your body automatically begins burning fat(1).

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Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits. Supper: Chicken, cauliflower mash and green beans. He cut out all sugar, fruit and refined or starchy carbs, eating primarily meat, fish, eggs, nuts and above-ground vegetables. 17 Although the data regarding vegetable and seed oils and their health effects are inconclusive, as a general policy we recommend focusing on less processed foods closer to their natural source. 26 Not having to fight feelings of hunger could also potentially help with problems like sugar or food addiction.

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So, with that in mind, your goal for this week is to have fun with your free Keto meal plan! By France C Creamy Keto Cauliflower Risotto Mushrooms, cauliflower, cream, and Parmesan cheese combine in this creamy low-carb risotto, perfect as a side dish or even as a main dish. For beginners at what to expect when going on a keto diet. MyFitnessPal MyFitnessPal is free to use, with a paid-for premium version also available. This method of eating is sometimes referred to as the “Banting Diet” or simply “Banting” after William Banting, a British man who popularized it after losing a large amount of weight. There are other diets that can work, for example calorie restricted diet, protein sparing modified fast and other things can be helpful. So cyclical ketosis is the idea of going in and out of ketosis in a cyclical way to help mimic a more natural state, and actually achieve a lot of the same benefits. 52   If you feel as if you’re starving, you’re likely to feel tired and want to give up your diet. Sunday – day 7 Weigh in, if you like: The weigh-in is optional, but perhaps you want to see what has happened this week? On a low-carb diet like the keto diet, fat burning is significantly increased, and it’s OK to eat a higher-fat diet.

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