The 14-Day Keto Meal Plan

Just when you thought going keto would equal repeating the same boring, carb-less meals day-in and day-out, you (thank goodness) stumbled upon this 14-day keto meal plan.

Whew! As you’re about to discover, the keto diet is anything but boring. This myth comes from the fact that carbohydrate foods are very restricted when you go keto so that you enter fat-burning mode or ketosis.

Now, if you’re accustomed to eating a high-carb diet rich in grains, potatoes, and bread, keto may be a huge change. However, change doesn’t necessarily have to taste boring. Swapping out standard carbs for delicious healthy fats in the form of avocado, bacon, olive oil, ghee, and succulent meats, fresh seafood, and an array of herbs will rival any carb-heavy diet in terms of flavor.

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Day 1

• Breakfast: Cheesy Broccoli Breakfast Muffins
  You won’t believe it, but these rich, buttery, “cheesy” muffins are made with almond flour. Go ahead and have two.
• Lunch: Chunky Turkey Chili
  Indulge in a bowl of mid-day comfort, filled with succulent turkey and veggies.
• Dinner: Grain-Free Taco Casserole
  Tacos are never off the menu. Believe it or not, this casserole will give you all of the satisfaction of a taco, without the carb-y shell.

Day 2

• Breakfast: Keto Breakfast Burger with Avocado Buns
  No bun? No problem. Here we have crispy bacon and a fried egg wedged between two creamy avocado halves for a guilt-free burger.
• Lunch: Tahini-Marinated Chicken
  Bake these tender and juicy tahini-marinated chicken thighs ahead of time, then tote to work alongside a salad or other greens.
• Dinner: Zucchini Noodles with Meat Sauce
  Spaghetti and meatballs, move over: zucchini noodles are here, topped with a rich and meaty sauce so flavorful you’ll forget about pasta for good.

Day 3

• Breakfast: Prosciutto-Wrapped Avocado Egg
  Prosciutto takes eggs to a decadent level in this rich breakfast that’s loaded with healthy fats and antioxidants.
• Lunch: Chorizo Chipotle Casserole
  Technically, this smoky chorizo casserole is a breakfast recipe … but it doesn’t have to be! Besides, who doesn’t love eggs and chorizo for dinner?
• Dinner: Italian Sausage Stew
  Italian sausage simmers with melty butternut squash and a host of veggies, drenched in fragrant chicken broth.

Day 4

• Breakfast: Hot and Crispy Cauliflower Fritters
  They taste as if they’ve been crispy-fried just right, but they’re also loaded with all the good stuff, including cauliflower and nutritional yeast.
• Lunch: Bacon “Chips” and Guacamole Dip
  This is a perfect lunch for eating at the desk. Flavorful bacon meets just-as-flavorful guacamole for a taste bud fest.
• Dinner: Kale and Mushroom Sausage Patties
  These homemade pork sausage patties are infused with robust spices, earthy mushrooms, and vibrant greens.

Day 5

• Breakfast: Zucchini Fritters
  These savory fritters are loaded with all of the veggies and none of the carbs, so you can thoroughly enjoy their crispy goodness.
• Lunch: 3-Ingredient Cloud Bread
  The beauty of this fluffy bread is its versatility: you can go sweet and craft up an almond butter sandwich, or layer your favorite meat and veggies for a classic totable lunch.
• Dinner: Easy Creamy Chicken Zoodle Casserole
  Creamy zucchini noodles are tossed with hearty chicken in this cheesy, yet easy, casserole.

Day 6

• Breakfast: Sheet Pan Eggs
  Decadent meets efficient with these flavorful, make-ahead sheet pan eggs loaded with fragrant veggies.
• Lunch: 15-Minute Pesto Shrimp Pasta with Zucchini Noodles
  Fresh, bright, and chock-full of protein, this quick dish will have you feeling like you’re eating out to lunch.
• Dinner: Chicken Tortilla-Less Soup
  This nourishing soup is spiced with the Southwest, and reminiscent of your favorite chicken tortilla soup (sans the tortilla, but you probably won’t notice).

Day 7

• Breakfast: Guacamole Deviled Eggs
  Talk about a flavor fest. These deviled eggs pair avocado with just the right amount of flavor to spice up your morning.
• Lunch: Turkey and Kale Salad with Maple-Bacon Dressing
  Maple-flavored dressing brings together hearty turkey and bright kale in this filling, energizing salad. Be sure to grab a maple syrup sweetened with monk fruit or try coconut syrup for a 100% pure keto option.
• Dinner: Three Pepper Pork Stew
  Pork roast is slow-simmered alongside fresh spices, peppers, rich broth, and a hint of lime for a flavor combination you’ll crave again and again.

Day 8

• Breakfast: Easy Eggs in Clouds
  Fluffy, cloud-like egg whites surround a creamy yolk spiced with chives in this easy, yet intensely flavorful breakfast.
• Lunch: Autumn Spinach Salad
  Crunchy apples and a maple-mustard dressing give your palate a hint of fall flavors in this rich and satisfying salad. Remember to use a sugar-free maple syrup that’s sweetened with monk fruit or try coconut syrup to stay in ketosis.
• Dinner: Tripe, Bacon, and Bone Broth Stew
  Tomato sauce and rich ghee create a simmering home for honeycomb tripe, veggies, bacon, and gut-nourishing bone broth.

Day 9

• Breakfast: Healthy Cauliflower Egg McMuffin
  If you want the taste of a traditional fast food favorite without the naughties, this egg “McMuffin” will reign supreme at your breakfast table.
• Lunch: Winter Slaw with Quick Salmon Cakes
  This quick meal only looks and tastes intricate – it’s super easy to make. Canned wild salmon makes a tasty and convenient complement to a crunchy, fresh slaw.
• Dinner: Crock-Pot Apple Cider Pork Roast
  Succulent pork shoulder is roasted with caramel onions, Dijon, and fresh thyme for a flavor explosion.

Day 10

• Breakfast: Prosciutto-Wrapped Asparagus Dipped in Soft-Boiled Egg
  Asparagus for breakfast? Trust us, this won’t seem odd once you get a taste of creamy egg yolk dripping off of your decadent prosciutto.
• Lunch: Paleo Shepherd’s Pie
  Sub creamy parsnips for potatoes and add a dash of fresh veggies and bacon… and you have yourself a low-carb Shepherd’s pie.
• Dinner: Ribeye with Creamy Paleo Mushroom Sauce
  Forest mushrooms and coconut cream bathe this tender ribeye in a decadence you’ll crave weekly.

Day 11

• Breakfast: Bacon-Wrapped Avocado Fries
  It turns out that wrapping nearly anything in bacon can change the flavor from subpar to outstanding. Avocado is no exception.
• Lunch: Salmon and Bacon Kale Salad
  Massaged kale sets the base for hearty bacon and salmon in this tasty yet hearty lunch.
• Dinner: One-Pot Braised Beef with Horseradish and Veggies
  Chuck roast is tenderized by a dash of wine and horseradish in this hearty dish. Rounded out with cabbage, it’s a meal for the entire family.

Day 12

• Breakfast: Dairy-Free Coconut Yogurt
  If you’re craving something sweet yet nourishing for your gut, this coconut yogurt is for you. Add a handful of roasted nuts or low-sugar berries, and you’ve got a meal.
• Lunch: Garlic-Spinach Cauliflower Rice
  When a rice craving hits, cauliflower always comes to the perfect rescue. Eat it as-is for a light, flavorful lunch, or top with roasted chicken.
• Dinner: Paleo Zuppa Toscana
  This low-carb twist on a hearty Italian favorite will leave you delightfully satisfied and filled with nourishing herbs and greens.

Day 13

• Breakfast: Bacon-Spinach Frittata
  When you’re craving a crispy exterior with a creamy inside, complemented with bacon and fresh veggies, nothing beats a frittata.
• Lunch: Italian Tuna Salad
  Venture to the heart of the Mediterranean in this salad, as you roam across hills of olives, and dash between fresh, lemon-drizzled lettuce leaves.
• Dinner: Herb-Roasted Chicken
  A whole chicken is basted in an herbal rub featuring lemon, rosemary, and creamy ghee.

Day 14

• Breakfast: Shrimp and Cauliflower “Grits”
  Grits without the grains? You betcha. This Cajun-inspired feast is a sight for deprived taste buds. Smoky meets creamy. Breakfast will never be the same!
• Lunch: 5-Ingredient Meatball Soup with Bone Broth
  Collagen-rich bone broth simmers around meatballs infused with 5 nourishing ingredients and savory spices.
• Dinner: Slow-Cooker Keto Pulled Pork Chili
  Pork meets chili. Here, two flavor favorites combine to make one of the heartiest, richest chilis you’ll experience.

Transitioning to keto may feel quite different from everything you’re used to when it comes to food. However, with a few simple tweaks, your traditional favorites can not only become similar in taste but perhaps even contain a new layer of flavor and richness.

Read This Next: The 21-Day Paleo Meal Plan