Easy 14-Day Keto Meal Plan (With a Shopping List)

Starting keto is a lot easier when you aren't staring into the fridge at 7 p.m. wondering what you're allowed to eat. This plan keeps things simple: a handful of meals you rotate, lots of vegetables and very little fancy cooking.

Before you start, read our guide to how keto works and who should avoid it. If you have diabetes, kidney or liver disease, take blood pressure medication, or are pregnant, check with your doctor first.

How this plan works

• Carbs stay low, roughly in the 20 to 50 grams a day range most keto plans use, as long as you keep portions of nuts, dairy and berries modest.
• Every lunch and dinner includes non-starchy vegetables for fiber.
• Most fat comes from olive oil, avocado, nuts, seeds and fish.
• Leftovers are your friend. Many dinners double as the next day's lunch.

Portion sizes depend on your size, activity and goals, so eat until you're comfortably full.

Week 1

Day 1

• Breakfast: 2 to 3 scrambled eggs with spinach cooked in olive oil
• Lunch: Big salad with canned tuna, cucumber, olives, olive oil and lemon
• Dinner: Baked salmon with roasted broccoli

Day 2

• Breakfast: Plain full-fat Greek yogurt with a few raspberries and chopped walnuts
• Lunch: Leftover salmon over mixed greens
• Dinner: Chicken thighs with garlic green beans

Day 3

• Breakfast: Veggie omelet with mushrooms, peppers and cheese
• Lunch: Lettuce-wrap "burgers" with tomato, onion and mustard
• Dinner: Shrimp stir-fry with zucchini, bok choy and soy sauce or tamari

Day 4

• Breakfast: Chia pudding made with unsweetened almond milk, topped with a few blueberries
• Lunch: Leftover shrimp stir-fry
• Dinner: Pork chops with cauliflower mash

Day 5

• Breakfast: Hard-boiled eggs and half an avocado
• Lunch: Chicken salad (made with olive oil mayo) in lettuce cups
• Dinner: Beef and broccoli with sesame oil

Day 6

• Breakfast: Smoked salmon with cream cheese and cucumber slices
• Lunch: Cobb-style salad with chicken, egg, avocado and blue cheese
• Dinner: Zucchini noodles with turkey meatballs and a low-sugar marinara

Day 7

• Breakfast: Spinach and feta egg muffins (make a batch for the week ahead)
• Lunch: Leftover meatballs over greens
• Dinner: Roast chicken with roasted Brussels sprouts

Week 2

Day 8

• Breakfast: Egg muffins from Day 7
• Lunch: Roast chicken salad with olive oil and lemon
• Dinner: Cod baked with tomatoes, olives and capers

Day 9

• Breakfast: Greek yogurt with pumpkin seeds
• Lunch: Tuna-stuffed avocado
• Dinner: Steak with sautéed mushrooms and asparagus

Day 10

• Breakfast: Two-egg omelet with leftover asparagus and goat cheese
• Lunch: Leftover steak sliced over arugula
• Dinner: Chicken curry made with coconut milk, served over cauliflower rice

Day 11

• Breakfast: Chia pudding
• Lunch: Leftover chicken curry
• Dinner: Salmon burgers (no bun) with cabbage slaw

Day 12

• Breakfast: Scrambled eggs with smoked salmon
• Lunch: Greek salad with grilled chicken and feta
• Dinner: Stuffed peppers with ground turkey, tomato and cheese

Day 13

• Breakfast: Egg muffins
• Lunch: Leftover stuffed pepper with a side salad
• Dinner: Shrimp scampi over zucchini noodles

Day 14

• Breakfast: Greek yogurt, walnuts and a few strawberries
• Lunch: Lettuce-wrap tacos with ground beef, salsa and sour cream
• Dinner: Sheet-pan chicken sausages with peppers and onions

Easy keto snacks

• A small handful of almonds, walnuts or macadamias
• Celery or cucumber with peanut or almond butter
• Cheese with a few olives
• Hard-boiled eggs
• Pork rinds or seaweed snacks
• Cherry tomatoes with mozzarella

Shopping list basics

Protein: eggs, salmon, cod, canned tuna, shrimp, chicken thighs, a whole chicken, ground beef, ground turkey, pork chops, steak, chicken sausages, tofu if you like it

Vegetables: spinach, mixed greens, arugula, lettuce, broccoli, cauliflower, zucchini, green beans, asparagus, Brussels sprouts, mushrooms, peppers, cabbage, cucumber, celery, tomatoes, onions, garlic

Fats: olive oil, avocados, butter, coconut milk, olives, nuts, chia seeds, pumpkin seeds

Dairy: plain full-fat Greek yogurt, cheddar, feta, goat cheese, cream cheese, mozzarella

Extras: lemons, mustard, salsa, soy sauce or tamari, curry paste, low-sugar marinara, spices, a few berries

After the 14 days

Notice how you feel. Better energy and fewer cravings? Great. Tired, constipated or miserable? That's useful information too. Plenty of people do well with a moderate-carb diet that keeps the vegetables and protein from this plan and adds back beans, fruit and whole grains.

Either way, the habits you build here, like planning meals, cooking at home and loading up on vegetables, are worth keeping.