A Keto Diet Meal Plan and Menu

A Complete Keto 14-Day Meal Plan Guide

Staying on track with yourketo diet plantakes some serious effort and nutritional know-how,especially if you are cooking all your own food and being diligent about hitting your macro goals. Not to mention, you still need to cut calories and focus on good nutrition to lose weight and stay on top of your health.

If this seems exhausting, we are here to help! I've done all the hard work for you with this complete 14-day, 1,200-calorie diet keto meal plan with recipes, nutritional analysis, keto shopping lists, and a keto menu full of variety for you to take advantage of. The only thing you need to do is cook these recipes and enjoy them all week long.

Keto Resources

Here are extra keto resources you may need to get started:

How To Hit Your Keto Macros
Key Info About this Keto Meal Plan
How to Customize Your Keto Meal Plan
Week 1 Meal Plan, Shopping Lists, & Recipes
Week 2 Meal Plan, Shopping Lists, & Recipes

1,200 Calorie Keto Meal Plan Video

How to Hit Your Keto Macros

The ketogenic diet is rooted in controlling macronutrients with the goal of transitioning the body into a metabolic state called ketosis. Ketosis encourages the body to become more effective at burning fat - and potentially can promote faster weight loss.

Understanding how to hit your keto macros for ketosistakes a little bit of time and adjustment, but with practice, it gets easier!

Be aware that following a keto lifestyle requires strict adherence to macronutrients. Meaning, you have to keep track of your calories and macronutrients to ensure you are not going over your carbohydrate count, or that you are consuming too many calories from fat, potentially causing weight gain.

It is strict caloric control that supports fat loss on keto.

Additionally, if you are looking for a meal plan to control your blood sugar levels for any health or clinical concerns like diabetes, this plan may potentially benefit you due to overall decreased carbohydrate and sugar intake.

Depending on your activity level, and personal size, the number of carbohydrates and calories you need per day, vary. Know that you can start slowly transitioning your body into a full ketosis state by slowly incrementing the percentage of fat you eat in your diet. Once you find your personal macros, you can easily adjust this keto plan for yourself.

However, to make it easier for you, you can use aketo macro calculator to find your macronutrient and calorie needs:

To make life easy for you, we have created a 14 day ideal 1,200-calorie easy keto meal plan menu for you to follow. Treat each week as its own one-week keto meal plan.

About This Healthy 14-day Meal Plan

This two-week 1,200-calorie easy keto meal plan is the ideal menu for you to stick to your carb and calorie goals while getting plenty of quality nutrition.

Each day we help you hit at least a 65% of your calories from fat, which will help induce astate of ketosisin your body.

Each week varies greatly in keto recipe variety to help you avoid meal prep burnout, so treat each week as its own one-week keto meal plan.

There are two weeks of food planned for you all with their own keto recipes - the recipes cross-utilize ingredients to make your keto meal prepping super simple and straightforward.

For example, during week 1 you will have some leftover chicken (when bought ahead of time) that you can use for week 2. Similarly, we cross utilize keto sauces to make your meal prep super simple.

To make your meal prep easy, we do repeat the same dishes 3 or 4 times throughout the week, but we have included enough variety to help you enjoy this meal plan. The variety also is not excessive, helping you diminish any cooking time. It's all been carefully planned for you.

If you're not seeing results right away, be patient. Try to stick to this system for at least a few weeks for long-term success!

If this is your first time following a keto diet or a very low-carb diet, your body may go through an adjustment period. Some people can experience side effects, commonly known as the keto flu. But these effects are generally harmless and the more consistent you stay with your diet and with hitting your calories and macros, the better your body will adapt to burning fat for fuel.

Of course, always make sure to talk to your health care provider, dietitian, or doctor before trying any new diet program, especially a low-carb one like this one.

Only week one has a suggested snack, but know you can prepare this snack recipe and enjoy it if you need extra calories throughout the day.

Best Keto Foods to Hit your Calories

This plan includes a keto shopping list for each week that is high in the following:healthy keto fats,low sugar fruits,low carb vegetables,keto proteins, and condiments.

We have included keto-friendly ingredients like salmon, chicken, cheeses, eggs, nuts, nut butter, unsaturated and heart-healthy fats, and low carb vegetables to make the meal plan first and foremost ketogenic, second highly nutritious, and third highly flavorful.

However, we are hyper-aware that multiple people will have different food preferences and even potentially some allergies. That's why we've made this meal plan super malleable to your needs and likes.

Here's the best keto friendly foodsyou can use to replace any ingredients - just make sure you account for any macro changes!

Keto Meal Plan Calorie and Macro Ratio

This keto meal plan, inherently, contains low-carb recipes. The average net carbs for the two weeks of this keto diet plan are 17.25 grams; meaning, you won't go over 21 grams of net carbs per day, in any meal, or at any given time.

If for any reason you CAN eat more carbohydrates, and also need more calories, feel free to add keto-approved foods like avocado and nuts to your diet during the day to hit both of those macronutrients at once.

The average fat percentage stands at a solid 64.75%; meaning, the remaining 35% of this meal plan is divided into your protein and carbohydrate needs, with a solid amount of fiber present in the plan to help you stay consistent.

The calories for 3 out of the 4 weeks are slightly under the 1,200 calorie range to give you some wiggle room in your meal plan. This doesn't account for any beverages you may take - track these to stay within your 1200 calorie range!

If you'd like to further ensure you are staying in track and within your macros, track of your calorie intake and nutrition using aketo friendly app!

How To Use this 14 day Keto Diet Plan and the Keto Recipes

You will see each week has two delicious meals for each meal period. Meaningweek 1has two different keto breakfasts, two different keto lunches, and two different keto dinners.Week 2follows the same format but with different keto recipes.

The keto recipes are broken down to yield 3 servings, and others into 4 servings, thus making two different 7-day meal plans.

I organized this meal plan in a way where all the recipes in the first part of the week are to be eaten together, and all the recipes for the remainder are to be eaten together. This will help you maintain calorie and carb control each day.

For example, on week one the keto egg and sausage sheet pan recipe should yield 3 servings for 3 breakfast. For lunch, you'll have three days worth of keto guacatillo chicken salad, and lastly, 3 days worth of the keto salmon on a lemon-parm salad (Monday through Wednesday). The remaining 4 days of the week hold the same format but they have different keto recipes.

The same format is repeated for week 2.

You can eat the meals as you see fit. Sure, we provide 3 meals but if you want to only eat two, you can, as long as you are hitting your calorie needs.

Customizing Your Keto Menu Calories

If you've found this meal plan but you need a higher calorie intake, here's how to make this fit your calorie goals.

If you need extra food, all you need to do is multiple portions to match your calorie needs.

For example, if you need 1800 calories per day, you'll need to increase portions by 33% or a factor of 1.33 (1800/1200 = 1.33).

Just multiply all ingredients by a factor of 1.33 and your set! If you consume a 2,000 calorie diet, then simply multiply by 1.66 (2000/1200 = 1.66).

Because some of the higher fat foods (like avocado or almonds) may contain a small amount of carbs, if you need to increase your fat intake, I suggest doing so by adding extra teaspoons of an unsaturated oil of your choice, or by adding anyhigh fat sauceyou'd like. Remember that oil is pure fat (a great keto food), but it is also a high-calorie food!

Tips to Save Time and Money

While shopping for food, I always suggest buying in bulk. Go to Costco and purchase a high-quality protein that is needed for this meal plan in bulk to save money. Wholesale shopping will always be cheaper than retail or regular grocery store prices. This will also save you tons of time since you won't be going back and forth to the grocery store to purchase one or two things.

Allocate 6 to 8 hours if you are a beginner at meal prepping. Work smart, not hard when it comes to cooking. I suggest working on all breakfast items first, then moving onto lunch, and the third dinner. Plate as you finish cooking and label each container what it is, and when you get to eat it.

Plan ahead and do your shopping one day, cook all the food you need to cook for the week, and freeze the rest of the perishable items to use on your next meal prep day.

Keto Meal Plan - Week 1

Use the following keto food list and keto recipes to tackle week one's prep and shopping.

Keto Shopping List - Week 1

Here are all the ingredients you'll need for your keto recipes.

Proteins

22 whole eggs
2 cup egg whites
2 lb chicken breast, raw (Feel free to substitute chicken thighs for higher fat content)
24 ounces salmon, raw
4 sausage links, favorite brand
210g Protein powder, ideally third party tested
4 Teaspoon Cotija cheese
2 cups Parmesan cheese, fresh, grated
4 tablespoons Mozzarella cheese, fresh, grated

Produce

1 bunch Kale, curly
4 Avocados
1 small container cherry tomato
2 Yellow onion
5 each Tomatillo
3 Red bell peppers
2 Roma tomato
1 bunch Cilantro
1 bunch Parsley
1 pack Romaine lettuce
1 small bunch Oregano, fresh
1 small bunch Rosemary, fresh
3 Shallots
1 small tub Garlic, fresh, minced

Spices & Misc. Items

1 bottle Coconut oil
1 bottle Avocado oil
1 bottle Olive oil
1 bottle Red wine vinegar
1 bottle Tabasco
1 small bottle lemon juice
1 Quart Milk, whole
1 cup Almonds, whole, unsalted
4 Tablespoons Pistachio, whole, unsalted
1 small bag Flax seed
2 tablespoons Paprika
2 tablespoons Garlic powder
2 tablespoons Onion powder
1 tablespoon Crushed red pepper
2 teaspoons Cayenne pepper
0.75 cup Almond flour
Black pepper
Kosher salt

Keto Breakfast Recipes

Here are two keto meal prep oriented breakfast items for the first week. These are simple keto-friendly recipes that also help you save time while meal prepping.

Keto Sheet Egg and Sausage Pan with Chimichurri

Meal prep 1/2 of this full recipe to get four egg portions for the week (your first 4 breakfasts) and pair with a serving of sauce. Make sure you spray the sheet pan you use very well with spray oil, and/or use foil to line the sheet pan.

Nutrition: 340 calories; 27 grams fat; 20 grams protein; 5 grams net carbs

Scrambled Eggs + 1/2 Avocado

Meal prep three of these portions for the last part of your week and pair with avocado. Simply scramble the eggs following the guide on the recipe attached, cool the eggs uncovered, and add 1/2 an avocado. The combination of the fat from the eggs plus the avocado make this recipe keto.

Meal-Prep-Scrambled-Eggs-1

Nutrition: 350 calories; 30 grams fat; 15 grams pro; 3 grams net carbs

Keto Lunch Recipes

Continue to follow combining all the Monday-Thursday recipes together for breakfast, lunch, and dinner throughout the week, as well as Friday-Sunday recipes, to stay in track with your calorie content.

Keto Guacatillo Chicken Salad

Meal prep this full keto recipe to get four portions (2 wraps per portion) of this for the week. Feel free to keep the Romaine lettuce separated from the chicken salad until you eat them.

Nutrition: 330 calories; 21g fat; 28g protein; 11g net carbs

Baked Salmon Cakes with Chimichurri

Make enough for three portions of keto salmon cakes and pair with a serving of leftover keto chimichurri sauce from breakfast.

Nutrition: 340 calories; 21g fat; 31g protein; 4g net carbs

Keto Dinner Recipes

These keto dinner recipes are super simple to follow and incredibly delicious.

Keto Salmon on Lemon-Parm Salad

Make this keto full recipe to get four dinner servings for the week. It won't take you much time at all. Simply roast the salmon, cut and season the kale, and you are good to go. Fully cool the salmon before placing it on the meal prep containers.

Meal prep 4 of these.

Nutrition: 320 calories; 19g fat; 32g protein; 4g net carbs

Keto Chicken Parm Recipe

Adjust this recipe to provide three servings for the week. This keto recipe will take a little bit more time to make. Knock this one out along with the coconut-cashew recipe to save time.

Nutrition: 590 calories; 41g fat; 45g protein; 13g net carbs

Keto Snack Ideas (Week 1 Only)

If you are hungry and need an extra snack, these keto fat bombs are the perfect solution to keep you in ketosis, satiate your sweet tooth, and provide a bump of protein for lean body tissue maintenance.

Matcha Green Tea Fat Bombs

Make half this recipe to make enough matcha keto fat bombs for four days during week one. Or make the full recipe to have extra snacks on hand during week two!

Nutrition: 120 calories; 10g fat; 6g protein; 1g net carbs

Keto Meal Plan - Week 2

Because meal prep burnout is an actual thing, for week two we are providing a different set of meals. Your fat percentage stays at a consistent 65%. This week does not have any snacks within the 1,200 calorie plan.

Use the following keto food list and recipes to tackle the second week's prep and shopping.