Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
Table of Contents
- Introduction
- What Is A Keto Diet?
- Keto Diet Plan Outline
- How the Keto Diet Works
- Exercising on the Keto Diet
- Dining Out Tips on Keto
- Foods to Avoid on Keto
- Benefits of a Keto Diet
- Keto Meal Plan Breakdown
- The First 5 Days Of Keto
- Stage 1: Week 1 (Days 1-5)
- Stage 2: Week 2 (Days 6-12)
- Stage 2: Week 3 (Days 13-19)
- Final Remarks
- 💬 Reviews
Introduction
I have to tell you about this ketogenic diet, or as you may have heard of it, “The Keto Diet.”
Every day, you hear about a new diet for longevity and amazing health: Atkins, paleo, vegan, gluten-free, fruitarian, you name it.
It’s always hard to navigate which of these diets is best, and often, there isn’t enough information to base your decision on.
Today, I’ll introduce you to the ketogenic diet, which helps to burn fat quickly for fast weight loss results.
At the end of the article, you'll find a free keto meal plan with recipes for breakfast, lunch, dinner, dessert, and snacks! I recommend reading the entire article because it covers everything you need to know about the keto diet for beginners.
What Is A Keto Diet?
Can you believe the keto diet started over 90 years ago to cure epilepsy in children?
It did start to lose its impact after a few years as the introduction of new medicines was just being released onto the market.
But would you believe Mother Nature was doing a better job relieving epilepsy than the new medications?
Maybe that is why it started to become popular again around 1994.
It became noticeable again when a young Charlie Abraham made an astonishing recovery from epilepsy seizures he had daily. So happy were his family with these results that they decided to start “The Charlie Foundation.”
Nothing had worked no matter what they had tried previously with the keto diet.
Charlie had been following a keto diet plan for 5 years, and then his seizures stopped.
Some studies have shown that following a keto meal plan can improve and slow diabetes, Parkinson's, polycystic ovaries, and dementia. (1, 2, 3, 4).
In this article, I will explain how you can benefit from the keto diet to lose weight and transform your life.
Keto Diet Plan Outline
Like many other diets, the keto diet has a very low-carb intake.
It is these carbohydrates that are used to help the body produce energy. They also help to supply feel-good chemicals to the brain that stimulate the pleasure centers.
Eating high-carb foods makes us happy, which is why we crave them so much! It should be mentioned that carbs nearly always cause problems in all foods.
They may give us a quick boost in energy and stimulate the brain's pleasure centers, but there is one major downside to them: any carbs the body has not used to produce energy get stored, and you guessed it, they get stored as fat.
Now, you may be thinking - if carbs provide the energy, and we are about to consume fewer carbs, where will our body get energy from?
Remember all those left-over carbs stored as fat that are probably sitting on your belly?
FAT! This will be the body’s new energy source instead of carbohydrates.
How the Keto Diet Works
The keto diet principles are quite simple; we reduce carbohydrate intake and increase fat and protein intake.
It requires tracking, but don’t worry too much about counting calories. The most important thing is to break up the calories you're consuming into three categories:
Keto Macro Breakdown
- 75% of your calories will be comprised of fat
- 20% of your calories will be comprised of protein
- 5% of your calories will be comprised of carbs (with a maximum of 20-30 grams of net carbs)
When you stick to these ratios, the body will enter a state of ketosis. Ketosis occurs when there aren’t enough carbohydrates to burn for energy, so the body burns fat.
In ketosis, the body burns ketones to produce energy rather than carbs. This simple process will lead us to weight loss and better health.
So, the main purpose of the keto diet is to keep your body in a state of ketosis to burn excess fat constantly.
75% of the diet is from fats - is that a typo?!
No typos here! Fat, including saturated fat, has no effect on blood sugar, which keeps the body in a solid state of ketosis.
Carbs are the true culprit of driving up blood sugar, spiking insulin, and converting straight to fat.
Even though you’ll be increasing your saturated fat intake, the low carbohydrate diet will help lower triglycerides, resulting in a better metabolic panel.
Studies have shown that over three months on a keto diet, cholesterol numbers looked better on average than off of it. Pretty cool!
Continuing...
I want to mention there are similar diets to this which are quite famous. Maybe you've heard of the Atkins Diet?
Well, at least with the keto diet, you know it is based on scientific evidence gathered over nearly 100 years.
As discovered by Dr. Henry Rawle Geyelin, when a body is in a state of fasting, glucose levels contained in the blood drop, while at the same time, the levels of ketones increase.
When the body burns ketones for fuel rather than glucose, there is less stress on the brain, reducing the onset of epileptic seizures.
Anyway, enough of the history lesson, let me explain how it works.
Getting Into Ketosis
When consumed in foods, carbs are converted into glucose, the energy source to power the body and the brain in the bloodstream.
Now, the body is in a state of ketosis. The liver will convert fats into fatty acids and ketones, which can be used as a replacement for glucose to produce energy.
For the body to reach this state of ketosis, most of what is eaten should contain a high fat and protein content.
As the number of net carbs is restricted to around 20 to 30 grams per day (which requires you to restrict the intake of lots of common foods), your body will soon become super-efficient at burning fat for energy.
Studies have also shown once the body is in a state of ketosis, it can run 70% more efficiently as these ketones are the preferred energy source for the body over glucose (carbs).
The first aim of starting the diet is to deplete the body's glycogen stores. These are the way the body processes and stores glucose as energy.
When you do high-intensity exercise like running, the muscles draw upon the glycogen stores for fuel. For this reason, long-distance runners do “carb-loading” before big events.
In the liver, it is the glycogen that keeps the body functioning correctly all day. This includes brain function, kidney cells, and red blood cells.
Glycogen depletion is normally brought on by switching to a low-carb diet like the keto diet. In these first few days, you feel the side effects, as you'll read about later in the article. To fully deplete the body's glycogen stores, it normally takes 2 to 3 days.
Each gram of glycogen is also bound to 3 to 4 grams of water. So not only will you be depleting your glycogen stocks, but excess water weight will be flushed from your system.
Starting On Keto
When first starting the keto diet, counting calories is not what you should be concerned with. This is one of the main reasons people start to lose interest and quit.
The recipes in this keto diet meal plan are structured to offer the best basis for achieving your goals. A low carb diet menu with delicious meals that don't make you feel like you're eating bland food is crucial for success.
Not only are there recipes for breakfast, lunch, dinner, and dessert, but plenty of snack recipes are included that you can enjoy between your main meals.
All these have been supplied to help you keep that full feeling so you have less intention of giving up. Although the recipes are arranged for each day and week, mixing and matching your favorite recipes is possible!
We have everything from sumptuous smoothies to no-bake cheesecakes and tortilla chips for a night on the sofa!
Even pancakes and easy-to-make ice cream will stop you from feeling deprived of your favorite foods!
All the meals have a limited carb count, which should help you to reach a state of ketosis most quickly with the minimum amount of effort. Remember, all the recipes can be mixed and matched if so desired. The choice is yours.
Exercising on the Keto Diet
Strictly speaking, there is no reason why you need to exercise while on the keto diet. To lose weight, the diet will do all the work.
However, there are lots of reasons to incorporate exercise into your diet. There are many great benefits to your health, including:
Improved bone mineral density
Studies show that resistance training improves bone mineral density in obese postmenopausal women.
Improved immunity
Exercise may help you boost your immune system. Keep in mind that over-exercising will have the opposite effect.
Improving diabetes by increasing insulin sensitivity
Moderate aerobic exercise lowers blood sugar, and adding one 10-second sprint after moderate-intensity aerobic exercise can reduce hypoglycemia risk in physically active individuals with type 1 diabetes.
Brain Health
Exercise improves age-related cognitive decline and helps prevent neurodegenerative diseases.
Cardiovascular health
Both vigorous and moderate physical activity helps prevent coronary heart disease.
Anti-aging benefits
Exercise may increase life expectancy by decreasing mortality risk factors like high blood pressure, type 2 diabetes, coronary heart disease, stroke, and cancer.
You should not exercise to burn calories to aid in weight loss. Exercise should promote muscle tone and help you feel good about yourself, so whatever activity you do, do it for pleasure.
If you contemplate any exercise, you should allow plenty of rest between sessions. Due to the lack of carbs, you may overdo it and be prone to dizzy spells until you have become accustomed to the diet properly.
Dining Out Tips on Keto
Dining out, especially at fast food joints, could seem a bit daunting, but you have options that you may not realize you have.
I will run through some of the more common places and what is available for you.
McDonald's / Burger King
Both McDonald’s and Burger King offer items that can be made low-carb at a low price. You can order a breakfast sandwich at either restaurant and order without the bun. The same goes for a grilled chicken breast or burger for lunch or dinner.
My personal favorite is the McDouble from McDonald’s Value Menu. Just forget the bun and the ketchup. Very tasty and keto-friendly at only 4g carbs.
KFC
KFC is a great place to stop for a meal. Each serving of their grilled chicken is either only 0 or 1g of carbs.
Ordering a few pieces of grilled chicken is super simple and super quick.
Just remember to skip most sides and ketchup, but if you must have one, order an individual serving of green beans, which is only 2g net carbs.
If you prefer a salad, order without dressing; it will only be around 2g of carbs.
Taco Bell
You may be able to order just the side dishes. The chicken, beef, lettuce, and guacamole come in cheap, and the carbs are pretty decent too.
Gas stations
Many gas stations offer eggs, deli meat, and string cheeses, which can be a viable option. Also, if they sell a breakfast sandwich, discard the bun, leaving you with tasty sausage, egg, and cheese.
Wendy’s
Their double stack order without a bun comes in at 4g carbs. It is also easy on the wallet. They also have the ultimate chicken grill sandwich, 5g carbs without the bun.
In-N-Out Burger
If you are lucky to live close to these guys, they will supply a burger without a bun, but instead of a bun, they will supply it in a lettuce wrap.
Just swap the house spread and replace it with mustard and extra pickles.
Chipotle
Fancy Mexican? For spicy food, this is probably your best bet. Just order the burrito bowl without rice, or they have a wonderful salad.
The meat, cheese, sour cream, lettuce, and salsa cost extra, but it can be worth the little extra to be satisfied with some wholesome food without any fear of overstepping your carb mark.
Unwich
All their sandwiches can be ordered without bread or tortilla, replaced by a lettuce wrap. You can order online and check your carbs as you go.
Five Guys Burger and Fries
These guys will supply your burger without a bun or any hassle.
They will supply a lettuce wrap, or you can take it 'to-go' in an aluminum tray.
You can also pick your toppings from their menu board.
They also give extra cheese and bacon at no extra charge. If you find yourself dining in, they also have peanuts in the shell that you can nibble on while waiting for your burger.
Foods to Avoid on Keto
Before we start on what must be avoided, if you are a serious athletic person, your daily intake will be quite different from a normal person.
Your exercise regime will have to be supported, and your calorie intake will have to be adjusted accordingly.
Although protein is not to be avoided while on the keto diet, it will still have to be eaten in moderation, any high amount of protein can raise the body’s insulin levels while lowering your ketone levels.
A safe estimation of protein that should be consumed in one day is around 35% of your daily calorie intake.
Not all fats are equal, and any oils high in polyunsaturated fats (Omega-6) should be avoided, such as soy, safflower, and cottonseed.
Sources of these also include some salad dressings and some types of mayonnaise.
Factory-farmed Meat
Factory-farmed meats and fish contain high amounts of Omega-6 and other chemicals that can harm humans.
Liquid Eggs
Liquid eggs contain many additives and can be loaded with fructose corn syrup, a source of high carbs.
Artificial Sweeteners
Artificial sweeteners as a replacement for sugar may be ok, but they can induce cravings and have no health benefits.
Fresh Milk
Fresh milk should be consumed in moderation. We are led to believe fresh milk is good for us, but as the majority has been pasteurized, all the good bacteria have been killed off. Another thing you may not realize is milk has a high carb count. One cup contains about 12 grams of carbs. Use almond milk or coconut milk as an alternative, or, if you are drinking tea or coffee, try to use a bit of cream as an alternative.
Sweetened Foods
Sweetened foods and drinks should be avoided.
Legumes/Beans
Legumes and beans are the staple vegetables in our diet. These should be avoided along with lentils, kidney beans, and chickpeas.
Fruits
Fruits can contain high levels of carbs. Grapes, tangerines, bananas, mangoes, and pineapple should be avoided. As with any dried fruit, all is not lost. If you crave fruit, small portions of berries are ok.
Here is our complete guide to keto fruits.
Grains/Starches
Starches and grains are in most of what we eat, and most of our current diet will consist of these in one form or another.
The foods to avoid consist of rice, pasta, wheat-based cereals, crackers, cookies, and Pizza.
Root Vegetables
Root vegetables are some of the main culprits. Potatoes, carrots, parsnips, etc., should all be avoided.
Condiments
Condiments such as ketchup and sauces are highly processed and contain added sugars, unhealthy fats, and other additives. Ketchup, for instance, contains 5 grams of carbs per tablespoon, whereas honey mustard contains 11 grams per sachet.
We've put together a post on the best keto condiments for your keto diet.
Alcohol
Alcohol is made from grains, and you guessed it, carbs are present in grains.
We've put together a keto alcohol guide and the best low-carb alcoholic drinks.
Sauces
Avoid gravy or packet sauces containing flour or sugar. Either choose low-carb versions or make your own
Yogurt
Flavored yogurts can contain up to 30 grams of carbs per serving.
A better option is Greek yogurt, which only contains around 6 grams of carbs.
Coleslaw
A small serving of coleslaw can contain up to 14 grams of carbs.
Peanut Butter
Sweetened peanut butter can contain very high amounts of sugar, which makes its carb content high.
Natural peanut butter is a great choice on keto in moderation.
Each tablespoon contains 7.2 grams of carbs with 2.9 grams of fiber, with only 4.3 grams of net carbs.
Balsamic Oil
Salad dressings can have varying amounts of carbs. Some fat-free options can contain up to 12 grams per serving.
Fried Foods
Chicken nuggets and sandwiches from some of the more popular chains contain around 10 grams of carbs.
Low-Fat/Diet Products
And lastly, one that defies all logic, low fat or diet products like sugar-free diet foods, these are highly processed and contain high amounts of carbs.
For low-fat dressings etc., food manufacturers normally replace fats with sugars to maintain flavor. Stay with full-fat versions, but limit your portion size.
Benefits of a Keto Diet
Over the decades, there has been much discussion about low-carb diets.
Since 2002, there have been over 20 human studies on diets of this sort, and it is a low-carb diet that consistently comes out on top.
I will explain the top 11 advantages of following a ketogenic diet plan.
Not only is weight loss affected, but you will also find an abundance of other health benefits it can bring you.
You'll Feel Less Hungry
It is true dieting makes you hungry. This is the main reason people end up miserable and end up quitting whatever diet they are on.
But with the keto diet, you automatically have a reduction in appetite.
It is shown in the studies that people who eat more fat and protein end up eating fewer calories. They feel less hungry than on most other diets.
You'll Have More Sustainable Weight Loss
While these studies show you become less hungry by following a low-carb diet, they also concluded that you could lose more weight and lose weight faster than people on low-fat diets.
Even if the ones on a low-fat diet restrict their calorie intake, the keto diet will eliminate excess water from the body over the first couple of weeks.
Insulin levels become lower due to the restriction of carbohydrate intake, which allows the kidneys to start removing excess sodium. This can help lead to rapid weight loss in the first week or two.
It has also been shown that the amount of weight loss by following the keto diet can be 2 or 3 times more than following a low-fat diet without feeling hungry!
Surely that is a major advantage?
You'll Lose More Belly Fat
Not all fat in the body is the same, and the location of these fat deposits dictates what disease you will be prone to, but unfortunately, when on a diet, the body decides where to take the fat from.
Luckily, the keto diet takes more fat from around the abdomen.
The most important thing to know is we have fat under the skin and then fat in the abdominal cavity, which builds up around the internal organs.
This fat build-up can increase inflammation and insulin resistance and is one of the major factors of metabolic dysfunction, which is most common in today's Western diet.
Luckily, the keto diet is super-efficient at first, reducing these internal body fats. This helps to reduce the risk of heart disease and type 2 diabetes.
The amount of weight loss that any one person can lose will vary. However, tests were conducted by the American Journal of Clinical Nutrition, which showed men who followed the ketogenic diet for 4 weeks lost an average of 12 pounds in weight.
They could also eat fewer calories without the hunger normally associated with regular diets.
A Reduction of Triglycerides (Fat Molecules)
You will be pleased to know low-carb diets are very effective at lowering the levels of triglycerides in the blood.
These fat molecules are what increase the risk of heart disease.
The main cause for these levels to increase is carbohydrate consumption.
So, as these are dramatically reduced, the levels in the blood of these triglycerides are also reduced.
It should also be noted that people who follow a low-fat diet compared to the keto diet can increase triglyceride levels.
Increased HDL Levels (Good Cholesterol)
HDL (High-Density Lipoprotein) is often referred to as good cholesterol, and it is HDL that carries cholesterol away from the body to the liver, where it gets flushed from the system or re-used.
It is also known that if you have higher HDL levels, you are less prone to the risk of heart disease.
Another indicator that can show if a person is prone to heart disease is the Triglycerides to HDL ratio. The higher it is, the greater the risk.
This is another way the keto diet excels. This ratio can see a much greater improvement as HDL levels are raised while triglyceride levels are lowered.
Lowered LDL Levels (Bad Cholesterol)
LDL is the opposite of HDL and is referred to as bad cholesterol. This leads to heart disease if the levels are high in the body.
Studies have also shown that the LDL particles' size is important. Small particles give the greatest risk, whereas larger particles give a lower risk.
Once again, the keto diet helps with this.
By being on a low-carb diet, the particles of LDL change from small to large, thus reducing the number that can float around the body.
Improved Blood Sugar and Insulin Levels
When carbs are consumed, the body breaks these down, and they get converted into simple sugars, namely glucose, by the digestive system.
Upon entering the bloodstream, these simple sugars raise the body’s blood sugar levels.
To combat and maintain these levels, the body produces the hormone insulin.
In normal people, this increased amount of insulin is not much of a problem, but in people with insulin resistance, it is a major problem. It can lead to type 2 diabetes, and figures for people with this problem are currently over 300 million worldwide.
The keto diet can provide you with the solution to this. By reducing carb intake, the body does not have to produce as much insulin, as the blood sugar levels from a reduction in carbs are greatly reduced.
Studies have also shown diabetics can reduce the need for medication within 6 months by following the keto diet.
It should be noted if you are currently on medication, you should consult your doctor before proceeding.
Lowered Blood Pressure
High blood pressure (hypertension) can be the root of many human illnesses.
These can include kidney failure, strokes, and heart disease, to name but a few.
The keto diet is a very effective way of reducing blood pressure, lowering the risk of these illnesses.
Metabolic Syndrome
Metabolic Syndrome is a collection of symptoms that can lead to diabetes and heart disease.
These symptoms range from Abdominal obesity, high blood sugar levels, low HDL levels, and high triglycerides. Although these can be serious, they can all be reduced by following the keto diet.
Improved Brain Functions
Originally, the keto diet was introduced to help treat children who suffered from epilepsy.
This was something it had many successful results in doing. Over 50 % of children treated showed a 50% reduction in seizures, while 16% stopped having seizures completely.
Some parts of the brain can only burn glucose, as the carb intake is reduced on the keto diet.
The liver converts protein to glucose, which can supply these parts of the brain. Ketones power the other parts of the brain.
These are produced when the body is starved of carbs. This is the main reason the keto diet is so successful at treating epilepsy.
Not only that, more recent studies have shown the keto diet can be helpful in other forms of brain disorders, namely Alzheimer’s disease and Parkinson’s Disease.
Cancer
Research has shown sugar is the main fuel that can feed cancer cells. The cancer cells ferment the sugars to produce oxygen. This, in turn, increases the amount of inflammation in the body.
Dr. Otto Warburg discovered this in the 1930s. He also found that when the body has low blood sugar content, the inflammation is reduced, and the cancer cells cannot thrive as the blood is fully oxygenated naturally.
Keto Meal Plan Breakdown
Stage 1 of our free keto diet plan will be the first strict 5 days, where we will force our bodies into ketosis.
Stage 2 is the next 2 weeks of the diet (days 6-19), where we lighten up on restrictions and start to experience the incredible benefits!
The First 5 Days Of Keto
The keto diet has a few side effects that may happen in the first 5 days.
These are normal, as with any diet, and will quickly pass after a couple of days.
There will also be a difference if the diet is for children or adults. Most of these side effects are manageable if you understand why they happen.
Having this knowledge beforehand means you can minimize the effects and are less likely to quit.
It only takes a short time for your body to enter a state of ketosis; from this point, the side effects will subside as your body adapts to burning fat for energy rather than glucose.
Please always, always seek medical advice before you start. Prioritize your health for safety and long-term longevity.
Low Blood Sugar (Hypoglycemia)
As your body is used to a high-carb diet, it creates insulin to counteract the sugar from your carbohydrate intake.
Once your carb quantity drops on the keto diet, you may experience low blood sugar episodes.
Symptoms include:
- Confusion
- Dizziness
- Feeling shaky
- Hunger
- Headaches
- Irritability
- Pounding heart (racing pulse)
- Pale skin
- Sweating
- Trembling
- Weakness
- Anxiety
It can seem scary if you have not experienced it before.
The easiest way to maintain this is by glucose tablets, so when you feel this is about to happen, take one or two tablets, which should be enough to prevent this from happening.
Keto Flu / Headaches
Also known as 'keto flu,' any major change in diet can cause headaches for no apparent reason.
You may become light-headed and have flu-like symptoms that can occur over several days.
These headaches happen as there is a mineral imbalance due to diet changes.
The best way to resolve this quickly is to add one-quarter of a teaspoon of salt into a glass of water and drink.
You should sit down for 15 – 20 minutes for the effects to work.
To prevent this from happening, you should drink plenty of water and increase your salt intake for the first few days. This can effectively stop the chance of headaches.
Fatigue and Dizziness
Your body will start losing stored water, so this must be replaced. As a result, there will be many minerals you will lose over the first week of the diet.
With low minerals, you may feel tired, dizzy, and lightheaded, along with the chance of getting unwanted muscle cramps - and a possibility of itchy skin.
To combat these effects, increase the amount of green leafy vegetables you consume.
Or, as a backup, it is possible to use multivitamin tablets that provide the recommended daily allowance for the lost minerals you require.
Stay clear of any vegetables high in carbs, as discussed earlier.
Constipation
This is one of the most common side effects. This comes from losing fluids and becoming dehydrated, loss of salt, a magnesium deficiency, or too many dairy/nut products.
If things don’t change by taking vitamin tablets (to improve your magnesium intake), you may have to reduce your dairy product intake even more.
Diarrhea
These symptoms normally only last for a few days, thankfully. Once you have increased your fat content, your body should adjust, and these symptoms should subside.
Always drink lots of water to replace the lost fluids so as not to become dehydrated.
Interrupted Sleep Patterns
Some people mention they have problems sleeping while on the keto diet - if this happens, it can be a sign your insulin levels are low.
To solve this, have a small snack that contains an equal amount of protein and carbs before bed.
This will help balance your insulin level for the night, just for the short term.
Heart Palpitations
This can happen to some people and not happen to others, like if you drink a strong cup of coffee.
Although while on the keto diet, it can be a sign a person has low blood pressure.
Always seek medical advice if you are not sure.
Sugar Cravings
This is one of the most difficult side effects to resist.
Give yourself time, and these will subside from a few days up to around 21 days.
Some ways to combat these cravings are doing light exercises or finding something that can occupy your mind.
Sugar cravings will only last for an hour, so this will have gone by the time you have completed your exercise.
You can also have a snack consisting of a few ounces of protein, either as a small salad or a small, quick-to-prepare keto smoothie recipe.
Again, a child should NEVER be placed on a ketogenic diet. The consequences are very drastic and harmful while children are still growing. It is better to give them all the fruits, vegetables, carbs, and proteins, in a balanced diet and limit the processed sugar in candy, sodas, and sweets.
Stage 1: Week 1 (Days 1-5)
So now that you know what to expect, you’re ready for Stage 1 of our keto diet plan for beginners.
Follow the recipes for each day, and feel free to mix and match your favorites if you don't like a certain meal.
Add a couple of snacks each day, depending on your hunger.
If you're unsure how much food you should consume, read our keto calories guide and calculate how many calories you should consume each day based on your weight loss goals.
Each recipe has the number of servings and the number of calories and net carbs, so you'll be able to calculate how much you should be eating each day.
The recipes in your Stage 1 diet are designed to be as low on carbs as possible (limiting it to no more than 30 grams per day) so that you will quickly deplete your glycogen stores and reach a state of ketosis.
This can happen as fast as 48 hours, so 5 days should guarantee you’ll get there.
We “lighten up” on the carb intake in Stage 2 so that your food options become less restrictive.
Each day's recipes range between 1600 to 1850 calories, with a maximum of 30 grams of net carbs.
As mentioned above, please use the keto calorie calculator and adjust the servings and snacks to suit your goals.
A shopping list is at the end of this easy keto meal plan to help you prepare for the first stage of the diet. (This is currently being updated, sorry!)
Day 1
- Breakfast - Cranberry Pancakes (1 serving)
- Snack - 4-Seed Crispy Crackers (6 servings)
- Lunch - Cauliflower Salad (1 serving)
- Snack - No-Bake Raspberry Cheesecake Bites (4 servings)
- Dinner - Philly Cheesesteak Casserole (1 serving) + Cacao Chia Pudding (1 serving)
- Summary - 1635 calories and 28.2 grams of net carbs
Day 2
- Breakfast - Leek and Bacon Omelette (1 serving)
- Snack - 4-Seed Crispy Crackers (4 servings)
- Lunch - Deviled Egg Salad (1 serving)
- Snack - No-Bake Raspberry Cheesecake Bites (2 servings)
- Dinner - Keto Pad Thai (1 serving)
- Summary - 1760 calories and 13.9 grams of net carbs
Day 3
- Breakfast - Pumpkin Pancakes (2 servings)
- Snack - Peanut Butter Mousse (1 serving)
- Lunch - BLT Salad with Avocado & Cheese (1 serving)
- Snack - Tortilla Chips (2 servings)
- Dinner - Shepherd's Pie (1 serving)
- Summary - 1554 calories and 27.9 grams of net carbs
Day 4
- Breakfast - Keto Chaffles (2 servings) + Crispy Bacon (2 servings)
- Snack - Cheesecake Fat Bombs (3 servings)
- Lunch - Lahmacun (Turkish Pizza) (2 servings)
- Snack - Tortilla Chips (2 servings)
- Dinner - Chicken Meatballs with Zoodles (1 serving)
- Summary - 1760 calories and 27 grams of net carbs
Day 5
- Breakfast - Fathead Bagels (2 servings)
- Snack - Crispy Parmesan Crackers (2 servings)
- Lunch - Easy Salad with Italian Dressing (1 serving)
- Snack - Cheesecake Fat Bombs (3 servings)
- Dinner - Easy Zucchini Alfredo (1 serving)
- Summary - 1819 calories and 21.8 grams of net carbs
Stage 1: Week 1 Snacks
Stage 2: Week 2 (Days 6-12)
Congratulations! You’ve made it through Stage 1’s first 5 days.
You’ll find that the recipes for the next 2 weeks are perhaps a little more balanced in the macros.
Have fun with it!
Follow the recipes as is, or mix and match if you like.
Make the ones you like again and skip the ones you don’t.
Day 6
- Breakfast - Cranberry Pancakes (1 serving)
- Snack - Chocolate Mousse (1 serving)
- Lunch - Iceberg Wedge Salad (1 serving)
- Snack- Crispy Parmesan Crackers (2 servings)
- Dinner - One-Pan Garlic Butter Chicken (1 serving)
- Summary - 1729 calories and 22.5 grams of net carbs
Day 7
- Breakfast - Keto Egg Muffins (2 servings)
- Snack - Coconut Cookies (2 servings)
- Lunch - Cauliflower Pizza (2 servings)
- Dinner - Keto Meatloaf (3 servings) + Homemade Keto Ice Cream (1 serving)
- Summary - 1772 calories and 31.8 grams of net carbs
Day 8
- Breakfast - Almond Flour Banana Bread (2 servings)
- Snack - Cream Cheese Lemon Fat Bombs (3 servings)
- Lunch - Fish Cakes with Garlic Aioli (2 servings)
- Snack - Keto Avocado Smoothie (1 serving)
- Dinner - Almond Flour Pizza with Feta and Bacon (2 servings)
- Summary - 1812 calories and 21.2 grams of net carbs
Day 9
- Breakfast - Keto Chia Seed Pudding (1 serving)
- Snack - No-Bake Peanut Butter Energy Balls (2 servings)
- Lunch - Keto Lettuce Wraps (2 servings)
- Snack - Almond Flour Banana Bread (2 servings)
- Dinner - Roast Chicken with Broccoli & Garlic Cheese (1 serving)
- Summary - 1697 calories and 25.21 grams of net carbs
Day 10
- Breakfast - Easy Zucchini Bread (2 servings)
- Lunch - Tuna Cucumber Cups (2 servings)
- Snack - No-Bake Peanut Butter Energy Balls (2 servings)
- Dinner - Beef Stroganoff (1 serving) + Keto Gelato Bars (2 servings)
- Summary - 1573 calories and 30 grams of net carbs
Day 11
- Breakfast - Baked Avocado Egg Boats (2 servings)
- Snack - Keto Donut Holes (4 servings)
- Lunch - Creamy Pumpkin Soup (1 serving)
- Dinner - Easy Balsamic Chicken (1 serving) + Baked Zucchini Fries (1 serving)
- Summary - 1738 calories and 2.9 grams of net carbs
Day 12
- Breakfast - Healthy Pumpkin Bars (2 servings)
- Snack - Keto Donut Holes (4 servings)
- Lunch - Raspberry Cheesecake Smoothie (1 serving)
- Snack - Peanut Butter Cookies (3 servings)
- Dinner - Caprese Chicken (1 serving) + Baked Zucchini Fries (1 serving)
- Summary - 1830 calories and 30 grams of net carbs
Stage 2: Week 2 Snacks
Stage 2: Week 3 (Days 13-19)
OK, so now you should be getting a good hang of it, and I am sure, if you followed the diet to a ’T,’ you would have seen results by now.
So, let’s hope this keeps you motivated to try the recipes we have for you in week 3.
Day 13
- Breakfast - Keto Crepes (1 serving)
- Snack - Peanut Butter Cookies (2 servings)
- Lunch - Vegetarian Cauliflower Sushi (2 servings)
- Snack - No-Bake Peanut Butter Energy Balls (2 servings)
- Dinner - Chinese Orange Beef (2 servings)
- Summary - 1803 calories and 25.8 grams of net carbs
Day 14
- Breakfast - Keto Egg Loaf (2 servings)
- Snack - Baked Zucchini Balls (4 servings)
- Lunch - Keto Peanut Butter Smoothie (1 serving)
- Dinner - Lemon Garlic Salmon (1 serving) + Pumpkin Mousse (1 serving)
- Summary - 1649 calories and 22 grams of net carbs
Day 15
- Breakfast - Keto Egg Muffins (2 servings)
- Snack - Avocado Brownies (2 servings)
- Lunch - Deviled Egg Salad (1 serving)
- Dinner - Eggplant Casserole (2 servings) + No-Bake Cheesecake (1 serving)
- Summary - 1596 calories and 25.9 grams of net carbs
Day 16
- Breakfast - Fathead Bagels (2 servings)
- Snack - Parmesan Croutons (1 serving)
- Lunch - Halloumi Salad (1 serving)
- Dinner - Pan-Seared Salmon with Goat Cheese (1 serving) + No-Bake Cheesecake (1 serving)
- Summary - 1845 calories and 20.5 grams of net carbs
Day 17
- Breakfast - Leek and Bacon Omelette (1 serving)
- Lunch - BLT Salad with Avocado & Cheese (1 serving)
- Dinner - Baked Chicken with Yogurt & Lime (1 serving) + Loaded Cauliflower Mash (1 serving)
- Summary - 1828 calories and 21.5 grams of net carbs
Day 18
- Breakfast - Keto Crepes (1 serving)
- Snack - Cream Cheese Lemon Fat Bombs (3 servings)
- Lunch - Bacon Egg & Cheese Sliders (2 servings)
- Dinner - Baked Salmon and Green Beans (1 serving) + Keto Chocolate Cake (2 servings)
- Summary - 1673 calories and 25.8 grams of net carbs
Day 19
- Breakfast - Keto Chaffles (2 servings) + Crispy Bacon (2 servings)
- Snack - Pumpkin Spice Chocolate Chip Cookies (3 servings)
- Lunch - Cauliflower Salad (1 serving)
- Snack - Fathead Cinnamon Rolls (1 serving)
- Dinner - Ground Beef Cauliflower Curry (1 serving)
- Summary - 1594 calories and 30 grams of net carbs
Stage 2: Week 3 Snacks
Final Remarks
If you made it this far and are still reading, I would like to thank you very much!
The content I have provided you is a no-frills approach to everything you need to know while on the keto diet.
This is the best keto diet plan that is easy to follow and free! It can be a life-changing decision to undertake.
This information should be made available to everyone who can benefit.
You may have decided to try this diet for yourself, and as you will see, I have based it on 19 days.
This should be achievable for most people, I have also structured the meal plans and included snacks, so any temptation to quit will be minimized.
The benefits of the keto diet increase more all the time, and it is not a fad diet as many are. It took nearly 100 years to arrive at the point we are now at, so it has surely stood the test of time.
Join the thousands of people who have already tried and benefited from the keto diet, and please leave a comment if you enjoyed this article!
We also have more keto meal plans available, including our keto intermittent fasting meal plan that combines the benefits of intermittent fasting with a ketosis diet plan.
Diet With Keto
Wow Nice, Thanks for sharing,
Kathey Ehrenberg
Where do you go after day 19?
Jennifer Zhang
Hey Kathey, keep going! You can pick your favorite recipes from the meal plan and mix and match them. You can look for new keto recipes on Google or check out our other recipes here.
Cindy
I have tried Erythritol before in recipes and it left a horrible taste in my mouth for hours is there any substitute for it?
Jennifer
Hi Cindy. Yes you can use monk fruit, stevia, allulose or any other sugar-free sweetener.
Beatriz
I hope this will for my sister in law to lose her weight. Thanks for the information and will forward this to everyone.
Ms T
I'm extremely new to the keto plan and was wondering is there a sweetener I can use with coffee? I haven't been able to drink it without sugar or sweetener. Thanks for all the keto info ... it's awesome!
Jennifer
Yes! You can use stevia, monk fruit, Erythritol or any of the other sugar-free sweeteners.
Keto Connect
Interesting article and full of creative ideas. Thank you for sharing the best keto shopping list!
Rosy Cabrera
Can I have lunch from day 1 for day 2 as well? Or whatever. I’m picky and there are some foods I don’t like.
Jennifer
Yes you can!
Lora Coetzer
Thank you for helping me I stay in SA and this is the best thing that I got from you because here everybody whant money to help you GOD bless you thank you so much ?
[email protected]
The recipes that have more then one serving is the listed calories per serving or the whole recipe?!?
Jennifer Zhang
The calories and nutritional information are per serving. Hope that helps!
Kayla Nicole Langley
Can you sub chicken instead of fish during the first week?
Jennifer
Hi Kayla, you can definitely substitute any of the recipes for others. If you don't like fish you can avoid all the fish recipes and just re-use others that you do like 🙂
Phyllis
I’m just wondering if I can substitute the goat cheese in recipes with another cheese?
Jennifer
Hi Phyllis, yes you can! Cream cheese or feta cheese will work 🙂
Disha Vyas
This is absolutely fantastic. I love how clearly everything is indicated and there are no gimmicks. Thank you so much for this site. I have joined the subscription list too. I am starting my keto journey from tomorrow and cant wait to share my progress. My only question is I don't eat Beef, what can I substitute it with? Turkey or Chicken? any suggestion or guidance will be appreciated. thanks
Jennifer Zhang
Hi Disha, I'm so glad you love the meal plan, it means a lot! And yes, you can replace Beef with any other protein - Chicken or Turkey are perfect as they contain fewer calories than beef anyway. Hope that helps and good luck.
Bonnie
Jennifer, I’ve read a lot of things about Keto, but none as good as you have explained here! Ty so much.?? you are Wonderful . I’m 65 had 18 surgeries since 2001 can’t do a lot but I can do this. I weigh 188 so far I’ve lost from 199 but with your help I might be able to get back down to 135. ?
Susan
I have a fish and seafood allergy! May I substitute chicken or beef? Please let me know! Thank you!!
Jennifer Zhang
Hi Susan, absolutely! Just avoid the seafood recipes and swap them out with an equivalent beef or chicken recipe. Also, just make sure they fit into your own daily calorie allowance and always watch the carbs. Hope that helps 🙂
Nutriverse Keto
It's awesome for me to have a site, which is good in favor of my knowledge.
thanks admin
Glenna A
So glad I found your website,
Can’t wait to get started.
Pearl
Thank you for simplifying this. I’m hoping to begin week 1 next week!
Amanda
? God bless you for this!??❤️
Jennifer Zhang
Thank you, Amanda 🙂
Maria linder
Good info
R G
Hi Jennifer, Just want to thank you for generosity and you are a beautiful human.
Jennifer Zhang
Thank you for your support!
Cassy
I want to try the Keto diet, but I don’t eat beef, pork, or chicken. I only eat fish.
Jennifer Zhang
Hi Cassy, I will have a vegetarian/vegan keto diet plan coming soon!
Jessica Lee
Thank you so much... You saved my life, I wouldn't have been able to do this without all your informative, thorough direction. I wanted to mention also that I have a terrible disability and can't afford much extra help. So, thanks again for helping us without taking every opportunity to charge us. You were & are a god send!
Jennifer Zhang
Glad to help Jessica, and thank you for the kind words it helps keep me motivated 🙂
Nancy
On the Wagon wheel pie recipe what do I do with zucchini and cream cheese? The instructions don't say.
Jennifer Zhang
Hi Nancy, sorry about that I've updated the recipe instructions!
Rebecca
Hi Jennifer!
Thank you so much for posting this! I have wanted to try keto but wanted a more in depth meal plan other than just finding random Keto recipes individually on Pinterest. I love that you provide a much better guide.
I did want to ask you, if you have a shopping list for the meal items?
Jennifer Zhang
Hey Rebecca, glad you're enjoying the meal plan! Yes the shopping lists are under the recipes 🙂
Lisa
Hello Jennifer 😉
This is very nicely done and inspires me to get more serious with my Keto!
I have a question ... on day 15, in the recipe for Wagonwheel Sausage pizza, you mention 3/4 cup baking mix... is this Bisquick or similar product? Or is there a gluten free or Keto specific baking mix containing almond flour etc that would make this low enough carbs?
Thanks!
Jennifer Zhang
Hi Lisa, good question! I've updated the recipe and recommend using Carbquick as a low-carb baking mix 🙂
Ashwathi
Hi Jennifer. Thanks a lot for this detailed information and al your guidance. I was a gym person before pregnancy. I have gained from 56 to 78 and now reduced to 73 after 4 months of delivery. I want to reach 50kg. I just delivered a baby and it was a c section. I’m planning to start workout and keto after 6 months of delivery. Is it ok for me to start keto after delivery??
Jennifer Zhang
Hi Ashwathi, thank you so much for the comment and congratulations on your new baby! 🙂
To answer your question, yes you can go on keto 6 months after delivery. Lots of moms have had great success going on the keto diet to lose weight after giving birth.
Michelle Dodds
Hi, I started your diet meal guide 15 days ago. I am doing very well on it. Such an amazing put together article. I have 1 question though, in the Wagon Wheel sausage pie recipe it calls for 3/4 cup baking mix, I do not know what that is? Can you please explain it to me. Thanks
Michelle
Jennifer Zhang
Hi Michelle, sorry for that the recipe has been updated for clarity now.
Priscilla
I literally cried reading this post. It's so very hard to find good useful information. I appreciate all the time and effort you put into writing this article. I look forward to reading more from you. A big thanks from KY
Jennifer Zhang
Hi Priscilla, thank you so much for your support, and I hope you're doing well!
Jia
Can I do this plan with IF
I do 16/8 IF
I eat dinner at 7pm
And start fast 8pm to 11am
Can I do this keto plan with that ?
Jennifer Zhang
Hi Jia, yes you can!
Arorah
Thank you for sharing this ..you are truly a blessing to many thank you from a newbie xx
Jennifer Zhang
Thank you Arorah 🙂
Miriam Juarez
For the first week, Is it possible to repeat the recipes for several days, or I need to follow it like is?
Jennifer Zhang
Hi Miriam, you can repeat as many recipes as you like as long as you watch your carb intake 🙂
Antrobus
Hi Jen
I wanted to just say THANK YOU for dedicating this site to us who struggle and have looked for every diet under the sun.
It is easy, not frills and I see you have added a shopping list 🙂
I am also doing the IF as per your suggestion and am on day 8 now.
The only thing is I don't think I am eating enough as the 2 meals I make from your meal plan is really filling!
Anyways, lets see how it goes.
THANK YOU ONCE AGAIN!! I am also sharing all my friends!
Jennifer Zhang
Glad you enjoy it!
Beth L
All I can say is THANK YOU!!! I have been posting pics of my meals and telling my friends how amazingly yummy everything is. Sent them all to your site!!
Elizabeth
This was amazingly thought out and leaves room for any adjustments! Thanks Ms. Moore!
Marie
Yesssss !! Thank you so much !
Liz V
Thank you for so much for all the information. I have always wanted to start a keto diet but was not sure how to. I am excited to say that I will be trying this in a fee days. I am not only looking forward to losing weight but to enjoy the healthy benefits of this diet.
OMAR AHMED
Thank you so much for the information
Jess
Thank you sooo much such a great read!! Tons of info and options CANNOT WAIT to get started ❣️
Gail Shanks
THIS IS AN EXCELLENT SITE. THIS SITE EXPLAINS EVERYTHING I WANTED TO KNOW ABOUT KETO.
I DO NOT NEED TO LOOK ANY FURTHER FOR INFORMATION. THANK YOU.
Griselda Jallad
Thank you so much for the information. Would you please email me more recipes.
tara giboney
Thank you so much for this information, so far this is the best article I have read! I will continue to look for more articles from you.
Shantae Daniels
This is the most Awesome and delicious ketomenu I have seen yet! I cannot wait to start cooking.
Jennifer
So this might be a silly question but when following your meal plan do you eat everything that the recipe makes?
I know most recipes makes 2 servings...do you only eat 1 serving of each meal? Example Day 1 breakfast = 1 egg and 1/2 tomato?
Jennifer Zhang
Hi Jennifer, not a silly question at all!
I've just updated the meal plan and included our keto calorie guide so that you can calculate your daily calorie requirement.
Once you find that, just check the calories of each serving of the recipes and eat as many servings or additional snacks until you reach the number of calories you need to consume each day 🙂
Hope that helps!
Jennifer
Thanks so much!
Melisa
Can I substitute a.dinner meal with a lunch meal?
Jennifer
Hi Melisa, yes you totally can! You can substitute any of the meals for others and mix and match your favorites. Just make sure you use the keto calorie calculator to make sure you're not consuming too many calories or carbs for your goals!
Renata Ricchiuti
I just found you on Pinterest and I can't wait to follow Keto's lifestyle.
I have a question about protein powders. What can I replace them with?
Also, I was wondering when and how much to put snacks in the day... do I eat only a portion in the middle of the morning and a portion in mid-afternoon?
Jennifer Zhang
Hi Renata,
Feel free to replace protein powders with another snack or meal that has a decent amount of protein. You can add the snacks wherever you like throughout the day 🙂
If you're unsure how much to eat, I've just put up our keto calorie guide which you can read over. You can calculate the number of calories you need to consume and then use the meal plan to meet that number. Each recipe has the calorie count at the top of the recipe.
Enjoy!
Tessa
Hi Jennifer,
I am new to keto and have seen plenty of people have great results. I struggle with finding receipies because im not a big meat eater and not a fan of beans to get the protein needed. I love salads and soups but i feel like im making the same recipes over and over again.
Do you have any suggestions?
Jennifer Zhang
Hi Tessa,
I would just search google for different low-carb high protein recipes, there are so many out there!
Des Moines Daisy
This is such a well thought out, well put together post with tons of useful information. This is the kind of guide that people are looking for and I don't know why you're not selling it instead of giving it away! Thank you! I will be doing a lot of printing of recipes I see!
Jennifer Zhang
Thanks Daisy, we wanted to provide a free guide to keto and other helpful advice 🙂 Keep an eye out for more articles!
Sandra
Thank you
Angel Siegert
What can you substitute for the eggs? I am allergic to eggs and would really love to do keto but it consists of eating lots of eggs.
Jennifer Zhang
Hi Angel, great question!
There are all sorts of egg substitutes. Sometimes it depends what the purpose of the egg is. In baking, eggs are primarily used to thicken or leaven things. Flax eggs, or 1 tablespoon of flax and three tablespoons of water generally work in any baking recipe that calls for one egg. Increase amount per number of Eggs called for.
When the recipe calls for egg whites, you can use commercial Ener-G Egg replacer... hich has a higher carb count, but it's not too bad per individual serving, somewhere in the realm of 1g per serving if you're making muffins.
Other options are usually higher in carbs: mashed banana, applesauce, and adding extra oil sometimes work. Usually, if you google the name of a recipe plus vegan, there are a lot of vegan alternatives that will show you how to take the egg out...
For things like scrambled egg breakfast rolls that call for a lot of eggs, I would sub tofu. It's low carb and high protein and if you add nutritional yeast and cheese, it's not terrible.
Hope that helps!
Sandy Burch
Just found you on Pinterest and looking forward to following the Keto lifestyle.
I have a question about protein powders. Do you have one you recommend?
Jennifer Zhang
Hi Sandy, great to have you onboard!
There are a number of great protein powders for the keto diet, some of the highest rated ones are:
Perfect Keto Collagen
BPI Sports ISO-HD Protein Powder
Optimum Nutrition Platinum HydroWhey
Nature's Best - Isopure Zero Carb Protein Powder
Kiss My Keto Protein Powder
Onnit Grass Fed Whey Protein Isolate
Julian Bakery Paleo Protein Powder
Naturade Vegansmart Plant-based Vegan Protein
Elevate Nutrition Plant-based Vegan Performance Protein Powder
Ora Organic Chocolate Protein Powder
vickie May
Hi Jennifer. Thank you. I’ve been low carb for a while but have difficulty in increasing the fats enough for keto. Your meal plan helps so much with great suggestions.
Tracy
Can you suggest a low carb wrap?
Jennifer Zhang
Hi Tracy, you can check your local store to see what's available. There are all sorts of low and reduced carb wraps and tortillas available. Also, you can check on Amazon if that's more convenient!
Nancy
Ole Mexican Xtreme Wellness low carb wraps at Walmart are good and only net 5g carbs.
Sharon
I like this one too ❤️
Diana Chin
For the keto diet to work, do you necessarily need to eat everything? I am usually not a lunch eater.. should I be eating lunch on this diet?
Jennifer Zhang
Hi Diana, you don't necessarily need to eat everything but make sure you're consuming enough calories each day. If you want to skip lunch make sure you eat a larger serving of dinner or add extra snacks later in the day.
Stacy
What do I do w the 1/4 c heavy cream in Day 12 recipe for Deep Dish Pizza Quiche?
Jennifer Zhang
Hi Stacy, sorry I missed adding that step to the instructions. It should be added in step 2 along with the other ingredients. I've updated the recipe, thanks for spotting it and let me know if you need any other help 🙂
NatYas
Isn't the keto "diet" different for everyone as it is based in Macros and this would be different for everyone?
Jennifer Zhang
Hi Nat, yes the macros will be different for everyone. When starting out I recommend you don't count calories as your body adjusts to ketosis, and you just get used to eating the new diet. I will make a new article about macros shortly and respond with a link 🙂