14-Day Keto Meal Plan For Beginners Weight Loss


If you’re interested in the ketogenic diet but aren’t sure where to start this 14-day sample meal plan will help get you on the right track.

It’s overwhelming, as you start the Keto Diet, to determine what to eat. It feels like there are so many things that you Can’t eat, which makes it so easy to fall into a routine of eating those “few” things that you know you can eat.

By doing this, you will be setting yourself up for failure. Super restrictive diets are near impossible to stay true to. If you are limiting your meals to just eggs, cheese, and avocado (my personal example), you will get sick of keto pretty quick.

Don’t fall into this trap! In reality, there are SO many options for you to eat on the Keto Diet.

Once you shift your way of thinking about food, and putting a meal together, you will open your eyes to the multitude of possibilities you have!

By keeping your meals varied and unique, you won’t get bored with your new way of eating. Set yourself up for success!

As you start your Keto diet, it is best to follow a meal plan. A meal plan takes the thinking and planning (and thoughts/worries!) out of your hands and allows you to focus on life, instead of food.

If you normally cook and prepare full meals, this transition will be easy for you. If you usually stop to put up dinner, or your best dish is Take-Out, then you will have a bit of adjusting to do.

The best way to overcome this daily adjustment, is to start with a day of meal prep. Block out a few hours on Saturday or Sunday to cook your meals for the week. This will help you the most on the days you just don’t feel like cooking!



There is no meal plan which works perfectly for each person. It may include foods that you don’t like/eat. It may include ingredients you have never heard of, or have to purchase at high prices. Most commonly, it won’t fit with the right macros for your specific goals.

This meal plan was created with that in mind. The minimum recommended caloric intake is 1200 for women, and 1800 for men. Consuming less than these amounts will prove unhealthy for your body and health. Since every keto diet practitioner will have different macros to reach, this plan is created around 1200 calories.

MOST Keto Dieters will need to add to this meal plan. Don’t let this discourage you. Since this plan was made with many different dieters in mind, it was MADE to be added to. Think of it as your base.

In my keto programs, I don’t recommend counting calories or tracking macros, since it’s not sustainable long term.

I want you to be calorie conscious. It’s like a “listen to your body” approach to keto.

Out of the over 12,000 people who’ve joined my programs no one has complained about not seeing results or not understand how many calories to eat.

In fact, many people find it refreshing I don’t promote a strict diet.

In the first few days of your keto diet, you won’t need to limit your fat intake. In fact, you will want to continue to consume fat until you are full. Staying satiated is important, as it will help you fight cravings during those most vulnerable days. Keep yourself full, to keep your mind off of carbs!


Fats Are Your Friend!

With keto it’s important to add the right fats to your diet.

1. Oils – Get some romaine or iceberg lettuce (low carb count) and smother it in oil. Add cheese and proteins to make it into a salad of sorts.
2. Avocado – Filling, delicious, and fatty.
3. Almonds – A great way to curb your hunger and get some fat. It is recommended to pre-portion your almonds, or nuts of your choosing, to keep from overindulging.
4. Hard cheeses – Check the nutrition information before adding it to any meal!
5. Almond Butter – Surprisingly filling, and definitely delicious

Now below you’ll find your 14-Day Keto Meal Plan, before you dive in, I’d like to invite you to check out my 24-Hour Ketogenic Reset guide, a simple step by step plan to getting into fat-burning ketosis in 24 hours! Click the image above or below the meal plan!

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Day 8:

Day 9:

Day 10:

Day 11:

Day 12:

Day 13:

  • Breakfast: Avocado Blueberry Smoothie
  • Snack: Keto Cashew Butter Fat Bombs
  • Lunch: Keto Goat Cheese Stuffed Roasted Peppers (Leftovers)
  • Snack: 2 Tbsp. Sunbutter with celery
  • Dinner: Keto Roasted Trout With Swiss Chard

Day 14:

  • Breakfast: Keto Guacomole Topeed With Scrambled Eggs
  • Snack: 1 oz. cheddar with a handful of blueberries
  • Lunch: Keto Chicken Noodle Soup (Leftovers)
  • Snack: hard-boiled egg
  • Dinner: Keto Zucchini Meatloaf (Leftovers)

Final Thoughts

The keto or ketogenic diet is great for people who are looking to lose weight and improve their health.

This sample 7-day keto diet plan is a great way to see if the diet is right for you.

But, as with any diet, you should always check with your doctor first before starting.

If you’re looking to burn fat, it’s important that you incorporate some form of exercise with the diet.

If this article hit home for you, The 3-Week Ketogenic Diet really is the best place to start your weight loss journey.

My clients lose an average of 10-21 pounds in 21 days and absolutely love the program! But even better than the weight loss is the feedback we get from our clients about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.

I have over 2,000 clients in our private support group going through the Ketogenic Diet together, and every day they are sharing experiences, results, motivation, and lots of recipes!

If you need to lose 50 pounds or more and ready to make a HUGE and PERMANENT change in your life, this is the ONLY place you should start. The program was designed in a way that it can be completed in multiple rounds if you have more weight to lose.

The strategies that I teach will help you make the necessary changes in your diet, fitness, and lifestyle and more importantly, help you maintain an enjoyable, sustainable, and flexible way of eating.

See how real people are getting real results in just 3 short weeks!

Leave a comment below if you enjoyed this article on how to lose weight if you weigh 200 lbs or more or if have any questions!

What Do People Who’ve Lost Weight On Keto Know That You Don’t?

Does it feel like no matter what you do, weight loss is ALWAYS a struggle? Yet for others it comes easy. What do THEY know that you don’t?

What are THEY doing that you aren’t?

I’m sorry to say, it’s not the latest exercise craze, dietary supplements, magic pill, or extract that’s helping others lose weight.

It’s a sustainable program that is focused on your unique metabolism, hormones, and lifestyle. A program with YOU in mind.

When I launched the 3-Week Ketogenic Diet 1 year ago, I never thought over 3,000 people would have downloaded and used this plan. Much less have over 100 people lose over 20 pounds in 21 days.

The results keep coming in and I’m STILL shocked to see some of the transformations, but the messages NEVER get old.

If you’d like to become the next success story, then watch the free presentation and read the success stories, then share yours in 3ish weeks inside our private support group on Facebook, here’s some of the messages:


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