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Full meal plan → Mon Tue Wed Thu Fri Sat Sun Keto: Week 2 of 14-day keto diet plan This meal plan is the second week of our free 14-day keto diet plan. Avoid keto flu Drink lots of fluids and get enough salt, especially during the first week, to minimize symptoms of the initial “keto flu.”5 For example, a cup of bouillon 1-2 times per day really helps. Ketones are a type of acid formed when your body begins burning stored or dietary fat for fuel instead of carbs. Full disclaimer This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.     Week 1 of the keto diet meal plan Monday Scrambled eggs (Breakfast) Keto Asian beef salad (Lunch) Keto pesto chicken casserole (Dinner) Tuesday Keto cheese roll-ups (Breakfast) Keto Caprese omelet (Lunch) Keto meat pie (Dinner) Wednesday Keto frittata with fresh spinach (Breakfast) Keto no-noodle chicken soup (Lunch) Keto Carbonara (Dinner) Thursday Dairy-free keto latte (Breakfast) Keto avocado, bacon and goat-cheese salad (Lunch) Keto pizza (Dinner) Friday Mushroom omelet (Breakfast) Keto smoked salmon plate (Lunch) Keto tortilla with ground beef and salsa (Dinner) Saturday Keto baked bacon omelet (Breakfast) Keto quesadillas (Lunch) Keto Asian cabbage stir-fry (Dinner) Sunday Keto pancakes with berries and whipped cream (Breakfast) Italian keto plate (Lunch) Pork chops with green beans and garlic butter (Dinner)   Week 2 of the keto diet meal plan Monday No-bread keto breakfast sandwich (Breakfast) Keto tuna salad with boiled eggs (Lunch) Keto hamburger patties with creamy tomato sauce (Dinner) Tuesday Bulletproof coffee (Breakfast) Keto roast beef and cheddar plate (Lunch) Keto fried salmon with broccoli and cheese (Dinner) Wednesday Keto coconut porridge (Breakfast) Keto shrimp and artichoke plate (Lunch) Keto chicken casserole (Dinner) Thursday Keto egg muffins (Breakfast) Keto cauliflower soup with crumbled pancetta (Lunch) Keto cheeseburger (Dinner) Friday Boiled eggs with mayonnaise (Breakfast) Keto Caesar salad (Lunch) Fat head pizza (Dinner) Saturday Classic bacon and eggs (Breakfast) Keto salmon-filled avocados (Lunch) Keto ribeye steak with oven-roasted vegetables (Dinner) Sunday Western omelet (Breakfast) Keto prosciutto-wrapped asparagus with goat cheese (Lunch) Creamy keto fish casserole (Dinner)   Feel free to adjust this sample keto diet plan by making it vegetarian, dairy-free, or choosing from hundreds of other keto recipes.     Shopping lists and more Do you want to get weekly shopping lists for the 14-day keto diet menu above? At some point on your keto journey (whether it’s tomorrow or 4 weeks from now), you’ll decide that it’s just not worth it anymore.

It has been suggested that coconut oil's mix of MCTs and lauric acid may promote a sustained level of ketosis ( 39 , 40 ). Avoid keto flu Drink lots of fluids and get enough salt, especially during the first week, to minimize symptoms of the initial “keto flu.”5 For example, a cup of bouillon 1-2 times per day really helps. Review: One person from the Google Play store said, “Fantastic. 31 It’s also typical to see improved blood sugar levels, insulin levels, and blood pressure. Saturday Breakfast: Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder and vegan protein powder.

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Keto-friendly beverage choices include: Water: Water is the best choice for hydration and should be consumed throughout the day. He insists the keto diet is safe and effective, even for those wanting to shed just a few pounds. “This is a ridiculous approach to weight loss,” said Cimperman.

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Make a large enough batch of those 2 dishes to last 4 dinners and 2 lunches. Cherries: Half a cup (75 grams) contains 8 grams of carbs. In addition, studies suggest that consuming olives may help prevent bone loss and decrease blood pressure ( 80 , 81 ). Just consume in moderation, or allocate enough carbs for the day for your healthy treat! Potential side effects of a keto diet Headache Feeling tired Nausea Leg cramps Constipation Bad breath Heart palpitations Exercise difficulties Alcohol tolerance Hair loss Cholesterol Rash When you suddenly switch your body’s metabolism from burning carbs (glucose) to fat and ketones, you may have some side effects as your body gets used to its new fuel, especially during days two through five.

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Grains or starches: Wheat-based products, rice, pasta, cereal, etc. Nut butter: Natural peanut, almond and cashew butters. Irritable bowel syndrome Eliminating gluten, grains, and dairy is a good start. 00 Free with Audible trial #38 The Vegan Ketogenic Diet Cookbook: 75 Satisfying High Fat, Low Carb, Dairy Free Recipes Nicole Derseweh 4. This means that eating more fat than you need to stay satisfied can slow down the burning of body fat stores. Who this approach is right for: This approach is best for most people. What you need to do to avoid and heal the keto flu is get more electrolytes and more B vitamins. There is also one RCT study showing weight loss from avoiding artificial sweeteners: The American Journal of Clinical Nutrition 2015: Effects on weight loss in adults of replacing diet beverages with water during a hypoenergetic diet: a randomized, 24-wk clinical trial [moderate evidence] For more, check out our guide to keto sweeteners or have a look at these further references: International Journal of Obesity 2017: Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake [randomized crossover trial; moderate evidence] Physiology & Behavior 2016: Recent studies of the effects of sugars on brain systems involved in energy balance and reward: relevance to low calorie sweeteners [animal data; very weak evidence] PLOS Medicine 2017: Artificially sweetened beverages and the response to the global obesity crisis [overview article; ungraded] ↩ This is mainly based on the consistent experience of experienced practitioners, and stories from people trying different levels of carb restriction [weak evidence]. Switch out flavored creamer for the real deal—full-fat heavy whipping cream, which has only 1 gram of carbs per tablespoon. 48 It may also help improve many cases of PCOS and heartburn, while also often reducing sugar cravings. 16 Also avoid or limit highly processed foods and instead follow our whole foods keto diet advice. This also gives you access to all our premium content – and there’s a free trial. Tips for Eating Out on a Ketogenic Diet It is not very hard to make most restaurant meals keto-friendly when eating out. Slow Cooker Pepper Steak SEE THIS RECIPE NOW Day 3 - Steak Fajita Rollups with Queso This one is a fantastic recipe to take to a party as an appetizer but it can certainly act like a meal as well.  If it’s not quite enough food for you, a steamed veggie or a salad would go well with this.

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