Study Find 7-Day Ketogenic Diet Plan. All Should want to know’s

The most common question from people who want to try a keto diet is probably this one: What do I eat?

We always try to make low carb and keto diets simple, so of course we have the answer for you. Either sign up for our free two-week keto challenge for a step-by-step guide, including shopping lists etc., or just check out our 14-day ketogenic diet plan below.

Cook 1, 2 or 3 times per day

Below you’ll find 42 recipes – breakfast, lunch and dinner every day for two weeks. Perfect, if you like variety. But if you instead want less cooking there are two things you can do:

  1. Simplify lunch: Cook two servings for dinner, and refrigerate the second serving for lunch the next day. Voilà: no need to cook for lunch!
  2. Simplify breakfast: You could choose one breakfast you like, and eat it every day. Like scrambled eggs. Or, if you’re not hungry, you could skip breakfast completely, perhaps only having a coffee. This not only saves you time and money, it also raises your ketone levels. More on intermittent fasting

Whatever option is right for you, here are the recipes. Click the images for instructions.

Week 1

Monday

Scrambled Eggs<br />(Breakfast)Scrambled Eggs
(Breakfast)
1,960 Ketogenic low carb Easy 5 mLow-Carb Tuna Cheese Melt<br />(Lunch)Low-Carb Tuna Cheese Melt
(Lunch)
712 Ketogenic low carb Easy 5 + 15 mPesto Chicken Casserole with Feta Cheese and Olives<br />(Dinner)Pesto Chicken Casserole with Feta Cheese and Olives
(Dinner)
3,689 Ketogenic low carb Medium 15 + 30 m

Tuesday

Low-Carb Frittata<br />(Breakfast)Low-Carb Frittata
(Breakfast)
2,933 Ketogenic low carb Easy 5 + 35 mLow-Carb Meat Pie<br />(Lunch)Low-Carb Meat Pie
(Lunch)
4,433 Ketogenic low carb Medium 30 + 40 mBaked Salmon with Lemon and Butter<br />(Dinner)Baked Salmon with Lemon and Butter
(Dinner)
388 Ketogenic low carb Easy 10 + 25 m

Wednesday

Judy’s Low-Carb Porridge<br />(Breakfast)Judy’s Low-Carb Porridge
(Breakfast)
841 Ketogenic low carb Easy 5 mSalad in a Jar<br />(Lunch)Salad in a Jar
(Lunch)
321 Ketogenic low carb Easy 10 mLow-Carbonara<br />(Dinner)Low-Carbonara
(Dinner)
233 Ketogenic low carb Easy 15 + 20 m

Thursday

Dairy-Free Latte<br />(Breakfast)Dairy-Free Latte
(Breakfast)
550 Ketogenic low carb Easy 5 mChicken Breast with Herb Butter<br />(Lunch)Chicken Breast with Herb Butter
(Lunch)
368 Strict low carb Easy 5 + 15 mLow-Carb Tex-Mex Casserole<br />(Dinner)Low-Carb Tex-Mex Casserole
(Dinner)
2,366 Ketogenic low carb Easy 15 + 30 m

Friday

Mushroom Omelet<br />(Breakfast)Mushroom Omelet
(Breakfast)
2,060 Ketogenic low carb Easy 5 + 10 mAvocado, Bacon and Goat-Cheese Salad<br />(Lunch)Avocado, Bacon and Goat-Cheese Salad
(Lunch)
284 Ketogenic low carb Easy 10 + 20 mBrussels Sprouts and Hamburger Gratin<br />(Dinner)Brussels Sprouts and Hamburger Gratin
(Dinner)
258 Ketogenic low carb Easy 5 + 40 m

Saturday

Breakfast Tapas<br />(Breakfast)Breakfast Tapas
(Breakfast)
424 Ketogenic low carb Easy 10 mPancakes with Savory Cream-Cheese Topping<br />(Lunch)Pancakes with Savory Cream-Cheese Topping
(Lunch)
218 Ketogenic low carb Medium 15 + 20 mChops Marinated in Red Pesto<br />(Dinner)Chops Marinated in Red Pesto
(Dinner)
284 Ketogenic low carb Easy 5 + 20 m

Sunday

Bacon Lettuce and Tomato with Oopsie Bread<br />(Breakfast)Bacon Lettuce and Tomato with Oopsie Bread
(Breakfast)
5,411 Ketogenic low carb Easy 5 + 10 mLow-Carb Egg Wraps with Crispy Shrimp Salad<br />(Lunch)Low-Carb Egg Wraps with Crispy Shrimp Salad
(Lunch)
128 Ketogenic low carb Easy 10 mBacon-Wrapped Meatloaf<br />(Dinner)Bacon-Wrapped Meatloaf
(Dinner)
418 Ketogenic low carb Medium 10 + 40 m

Week 2

Monday

No-Bread Breakfast Sandwich<br />(Breakfast)No-Bread Breakfast Sandwich
(Breakfast)
283 Strict low carb Easy 5 + 10 mThai Fish with Curry and Coconut<br />(Lunch)Thai Fish with Curry and Coconut
(Lunch)
291 Ketogenic low carb Easy 10 + 20 mHamburger Patties with Creamy Tomato Sauce<br />(Dinner)Hamburger Patties with Creamy Tomato Sauce
(Dinner)
3,799 Moderate low carb Easy 20 + 15 m

Tuesday

Bulletproof Coffee<br />(Breakfast)Bulletproof Coffee
(Breakfast)
914 Ketogenic low carb Easy 5 mLow-Carb Beef Stroganoff<br />(Lunch)Low-Carb Beef Stroganoff
(Lunch)
184 Moderate low carb Medium 10 + 20 mSalmon Tandoori with Cucumber Sauce<br />(Dinner)Salmon Tandoori with Cucumber Sauce
(Dinner)
277 Ketogenic low carb Easy 5 + 20 m

Wednesday

Coconut Porridge<br />(Breakfast)Coconut Porridge
(Breakfast)
1,479 Ketogenic low carb Easy 10 mChili-Covered Salmon with Spinach<br />(Lunch)Chili-Covered Salmon with Spinach
(Lunch)
176 Ketogenic low carb Easy 5 + 20 mGarlic Chicken<br />(Dinner)Garlic Chicken
(Dinner)
745 Ketogenic low carb Easy 10 + 40 m

Thursday

Egg Muffins<br />(Breakfast)Egg Muffins
(Breakfast)
890 Strict low carb Easy 5 + 20 mCauliflower Soup with Crumbled Pancetta<br />(Lunch)Cauliflower Soup with Crumbled Pancetta
(Lunch)
182 Ketogenic low carb Easy 5 + 15 mPork Chops with Blue-Cheese Sauce<br />(Dinner)Pork Chops with Blue-Cheese Sauce
(Dinner)
121 Ketogenic low carb Easy 5 + 15 m

Friday

Scrambled Eggs with Halloumi Cheese<br />(Breakfast)Scrambled Eggs with Halloumi Cheese
(Breakfast)
167 Ketogenic low carb Easy 10 + 15 mLow-Carb Tortilla with Ground Beef and Salsa</br>(Lunch)Low-Carb Tortilla with Ground Beef and Salsa
(Lunch)
374 Ketogenic low carb Medium 15 + 30 mFish Casserole with Mushrooms and French Mustard<br />(Dinner)Fish Casserole with Mushrooms and French Mustard
(Dinner)
317 Ketogenic low carb Medium 15 + 30 m

Saturday

Classic Bacon and Eggs<br />(Breakfast)Classic Bacon and Eggs
(Breakfast)
3,649 Strict low carb Beginner 12 mSalmon with Pesto and Spinach<br />(Lunch)Salmon with Pesto and Spinach
(Lunch)
161 Ketogenic low carb Easy 5 + 20 mSteak with Béarnaise Sauce<br />(Dinner)Steak with Béarnaise Sauce
(Dinner)
99 Ketogenic low carb Medium 10 + 15 m

Sunday

Western Omelet<br />(Breakfast)Western Omelet
(Breakfast)
474 Ketogenic low carb Easy 10 + 15 mTurkey with Cream-Cheese Sauce<br />(Lunch)Turkey with Cream-Cheese Sauce
(Lunch)
334 Ketogenic low carb Easy 5 + 20 mLow-Carb Cheeseburger<br />(Dinner)Low-Carb Cheeseburger
(Dinner)
688 Ketogenic low carb Medium 20 + 15 m

More ketogenic meal plans – including shopping lists

Do you want many more weekly keto meal plans, including shopping lists and easily printable recipe guides? Check out our premium meal plan tool, available with lots of other bonus material with a free trial membership

Here are examples of the keto meal plans you can get, there are also vegetarian and dairy-free options. These meal plans require a free membership trial to view:

Get Started Week 1

This is the first week of our 2-week Get Started Challenge but you can use it anytime you want. It’s a ketogenic meal plan that will keep you below 20 g of carbs per day. Full meal plan →

Chili-Covered Salmon with SpinachMon
Pesto Chicken Casserole with Feta Cheese and OlivesTue
Stuffed Cabbage CasseroleWed
Chicken Breast with Herb ButterThu
Low-Carb PizzaFri
Crispy Jerk Chicken Drumsticks with ColeslawSat
Oven-Grilled Pork Shoulder Chops with Green Beans and AvocadoSun

Get Started Week 2

This is the second week of our 2-week Get Started Challenge but you can use it anytime you want. It’s a ketogenic meal plan that will keep you below 20 g of carbs per day. Full meal plan →

Chicken Skewers with Root Celery Fries and Spinach DipMon
Butter-Baked Fish with Brussels Sprouts and MushroomsTue
Mushroom and Cheese FrittataWed
Asian Cabbage Stir-FryThu
Cheese-Filled Chicken Breast with GuacamoleFri
Creamy Fish and Broccoli CasseroleSat
Pork Chops with Cabbage CasseroleSun

Get Started Week 3

This is a suggested follow-up week to our 2-week Get Started Challenge but you can use it anytime you want. It’s a ketogenic meal plan that will keep you below 20 g of carbs per day. Full meal plan →

Salmon Tandoori with Cucumber SauceMon
Stuffed Peppers with Ground Beef and CheeseTue
Chicken with Roasted Vegetables TricoloreWed
Low-Carb Eggplant PizzaThu
Oven-Baked Sausage with VeggiesFri
Keto LasagnaSat
Rutabaga Fritters with Smoked SalmonSun

Keto #1

A ketogenic meal plan that offers you a week of delicious meals below 20 gram of carbohydrates per day. Full meal plan →

Asian Cabbage Stir-FryMon
Low-Carb Tuna Cheese MeltTue
Brussels Sprouts and Hamburger GratinWed
Mushroom and Cheese FrittataThu
Crispy Jerk Chicken Drumsticks with ColeslawFri
Fat Head PizzaSat
Oven-Grilled Pork Shoulder Chops with Green Beans and AvocadoSun

Keto #2

A ketogenic meal plan that offers you a week of delicious meals below 20 gram of carbohydrates per day. Full meal plan →

Keto LasagnaMon
Thai Fish with Curry and CoconutTue
Keto Pierogis Filled with Bacon and MushroomWed
Indian Cabbage Stir-FryThu
Pesto Chicken Casserole with Feta Cheese and OlivesFri
Fat Head PizzaSat
Pork Chops with Blue-Cheese SauceSun

Keto #3

This is a ketogenic meal plan filled with family favorites. It will help you stay in ketosis with less than 20 g carbs per day. Full meal plan →

Indian Cabbage Stir-FryMon
Chicken with Roasted Vegetables TricoloreTue
Fish Casserole with Mushrooms and French MustardWed
Oven-Baked Sausage with VeggiesThu
Fat Head PizzaFri
Chicken Skewers with Root Celery Fries and Spinach DipSat
Low-Carb Sloppy Joe's

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