14 DAY MEAL PLAN
This meal plan gives a great guide for what it looks like to follow the ketogenic diet. You can copy this meal plan as you start your ketogenic diet journey and modify it as you become more experienced with the food you prefer.
Day 1
Breakfast : Peanut Butter Breakfast Smoothie
Lunch : Chicken, Bacon and Avocado Cloud Sandwich
Dinner : Lemon Baked Salmon and Cauliflower Mash
Dessert : Mango Yoghurt Soft Serve Ice-cream
Snack 1 : Coconut Fat Cups
Snack 2 : Two Hard-Boiled Eggs
Day 2
Breakfast : Simple Scrambled Eggs
Lunch : Roasted Lemon Chicken Sandwich
Dinner : Chicken Broccoli Dinner
Dessert : Chia Coconut Pudding Topped with Roasted Almonds
Snack 1 : Strawberries Dipped In Dark Chocolate
Snack 2 : Kale Chips
Day 3
Breakfast : Coconut-Flavored Porridge
Lunch : Easy Meatballs Avocado Salad
Dinner : Lemon Baked Salmon and Veggie Side
Dessert : Chia Coconut Pudding
Snack 1 : Chocolate Hazelnut Spread Sandwich
Snack 2 : Low-carb Berry Smoothie
Day 4
Breakfast : Egg Muffins
Lunch : Keto-Friendly Skillet Pepperoni Pizza
Dinner : Roasted Chicken and Cauliflower Mash
Dessert : Sugar-Free Coconut Cheesecake
Snack 1 : Sesame Seed Bread and Peanut Butter
Snack 2 : Trail Mix with Nuts and Seeds
Day 5
Breakfast : Low-Carb Granola with Coconut Cream
Lunch : Roasted Lemon Chicken Sandwich
Dinner : Chicken Broccoli Dinner
Dessert : Mango Yoghurt Propsicles
Snack 1 : Nutty Chocolate Smoothie
Snack 2 : Celery Sticks Topped with Almond Butter
Day 6
Breakfast : Sesame Seed Bread, Bacon and Eggs Sandwich
Lunch : Easy Meatballs Sandwich
Dinner : Chicken Casserole
Dessert : Spiced Sweet Potato Cookies
Snack 1 : Coconut Chips
Snack 2 : Greek Yoghurt Topped with Crushed Pecans
Day 7
Breakfast : Vanilla Almond Smoothie
Lunch : Keto-Friendly Skillet Pepperoni Pizza
Dinner : Cheesy Chicken Cauliflower
Dessert : Spiced Sweet Potato Cookies
Snack 1 : Egg Muffin
Snack 2 : Chocolate Macadamia Nut Fat Bombs
Day 8
Breakfast : Blackberry Mint Smoothie
Lunch : Chicken Avocado Salad
Dinner : Chicken Broccoli Dinner
Dessert : Any 4-Ingredient Chocolate Ice-Cream
Snack 1 : Chocolate Hazelnut Spread Tortilla Roll-Ups
Snack 2 : Granola
Day 9
Breakfast : Sesame Seed Bread and Scrambled Egg
Lunch : Cheesy Chicken Cauliflower
Dinner : Easy Meatballs with Green Salad
Dessert : Crunchy Cherry Mousse
Snack 1 : Green Lemon Smoothie
Snack 2 : Chocolate Macadamia Nut Fat Bombs
Day 10
Breakfast : Avocado Berry Smoothie
Lunch : Loaded Hotdog with Cloud Bread
Dinner : Cheesy Chicken Cauliflower
Dessert : Spiced Sweet Potato Cookies
Snack 1 : Carrots Dipped in Almond Butter
Snack 2 : Chocolate Macadamia Nut Fat Bombs
Day 11
Breakfast : Cheesy Bacon Breakfast Casserole
Lunch : Keto-Friendly Skillet Pepperoni Pizza
Dinner : Chicken Casserole
Dessert : Chocolate Macadamia Nut Fat Bombs
Snack 1 : Chocolate Hazelnut Spread Open-face Sandwich
Snack 2 : Cleansing Green Smoothie
Day 12
Breakfast : Loaded Oven-Baked Pancakes
Lunch : Roasted Lemon Chicken Sandwich
Dinner : Chicken Broccoli Dinner
Dessert : Crunchy Cherry Mousse
Snack 1 : Nutty Chocolate Pieces
Snack 2 : Granola
Day 13
Breakfast : Sesame Seed Bread and Almond Butter
Lunch : Chicken Avocado Salad
Dinner : Easy Meatballs and Cauliflower Mash
Dessert : Nutty Chocolate Pieces
Snack 1 : Celery Sticks Topped with Chocolate Hazelnut Spread
Snack 2 : Granola
Day 14
Breakfast : Cauliflower Coconut Smoothie
Lunch : Chicken Burger with Cloud Bread
Dinner : Chicken Casserole
Dessert : Any 4-Ingredient Chocolate Ice-Cream
Snack 1 : Simple Berry Smoothie
Snack 2 : Low-Carb Granol
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