2-Week Keto Diet Meal Plan

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Written by Bridget Nalwoga, Certified Nutritionist and medically reviewed by Abby Courtenay

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Most people have heard about the long-term benefits of eating a ketogenic diet. However, not many know that you can experience these same benefits after as little as 2 weeks. Yes, in 14 days, keto can change your health and life in general. 

Of course, it is not advisable to do diets only for two weeks, especially if you are looking for long-term results. However, it helps to know that the diet you are eating is powerful enough to benefit you in such a short period of time.

There are many reasons why you would want to see short-term results. For example, your blood sugar may be out of control and your doctor needs an effective solution immediately. Or you may need to fit in a bridesmaid’s dress and want to lose an extra pound.

Whatever your reason might be, keep reading to find out how much a 14-day keto diet can impact your life positively and negatively. You will learn about what foods are best for the diet and get a free 2-week keto diet plan.

 

What is a 14-day keto diet?

On a 14-day ketogenic diet, you will eat a diet rich in high-fat and low-carb foods for 2 weeks.

Within this time, you will not consume any high-carb foods and will have to maintain a strictly low-carb count. Your macros on a 14-day keto meal plan will be as follows:

  • Carbohydrates: 5-10%
  • Protein: 20%
  • Fat: 70-80%

You will have to limit your net carb consumption to 20 to 50 g per day. It may sound easy, but if you have never done keto, it can be very difficult. Your total carb allowance is so low it can be crossed by eating a small slice of bread. 

Ketosis is achieved when you don’t give your body enough carbs to burn for energy and it resorts to fat. When your body uses ketone bodies for energy instead of glucose, you enter a state known as ketosis. 

It usually takes about 3 days of fasting or very low carbohydrate intakes to get into a state of ketosis. So a two-week plan is plenty of time to start seeing what it can do for you.


Benefits of a 14-day keto diet

There is no doubt that a ketogenic diet can do wonders for you. In 14 days, you may see some results, but it is not long enough to see all the possible benefits. Some of the benefits you will be able to achieve in only 2 weeks include:

  • Weight loss. Yes, you can lose weight in 2 weeks on keto. Most of it will most likely be water weight, but you can also lose some fat in that time. 
  • Appetite. Since high-fat foods are more filling, you will immediately reduce your need to snack between meals.  
  • Seizure control. For those doing the ketogenic diet for seizure control, they can see results almost immediately after starting the diet. 
  • Water retention. Once you eliminate carbs, your body will immediately let go of the excess water it was holding onto to store carbohydrates. 

On the other hand, there may be some benefits of keto that may not be apparent after only two weeks on the diet. 

  • Improved heart health. In the long run, keto improves the health of the heart by lowering bad cholesterol and normalizing blood pressure (mainly due to weight loss).
  • Blood sugar control. Low-carb diets improve blood sugar levels by keeping blood sugars constantly low and improving insulin sensitivity. 
  • Better general health. Keto can improve your general sense of well-being, for example, it can boost immunity, help with acne, and improve your sleep pattern.

 

For better results, plan to follow the diet for at least one month. Your body needs time to adapt to using fat for fuel. Then, after transition comes transformation!  

 

Drawbacks of a 14-day keto diet

  • Keto flu. This usually happens at the start. You may experience some symptoms like headaches, fatigue, and insomnia. It feels very similar to the flu, hence the name.
  • Constipation. Some of the best sources of fiber in our diets are high-carb foods, particularly whole grains. If you don’t seek out low-carb replacements (like nuts, seeds and non-starchy vegetables) to provide you with fiber, you will get constipated.  
  • Physical exercise may get difficult. Physical exercise, especially the intense kind, might be a challenge when you begin keto. This is because your body relies on carbs for immediate energy during workouts. 
  • Loss of muscle. Some people lose muscle due to eating inadequate amounts of protein on the diet. 
  • Dehydration. Your body retains water to help in metabolizing carbs. If you eliminate carbs and don’t drink enough water, you are likely to get dehydrated.
  • High cholesterol. Depending on the type of fat one eats, keto may instead have a negative impact on their blood cholesterol.

 

How to start a 14-day keto diet

To increase your odds of success, here are some useful tips to help you. Think of them as steps you can take before and during the diet.

  • Consult your doctor. Before making any changes to your diet, speak to your doctor to check if you are suitable for keto. 
  • Set goals. Set realistic goals before starting the diet to give you a sense of direction and purpose.
  • Know your macros. Determine how low your carbs will be and how high your fat will be. Try not to change your way of eating too much at once in the beginning. 
  • Plan and budget your meals. Look out for foods that fit in your budget and lifestyle. Planning your meals ahead of time can save you time, energy, and money. 
  • Make a food list. Know what foods you will be eating and which ones you will have to eliminate or limit on your diet. 
  • Shop. Stock your home with foods that are ketogenic. 
  • Set up your environment. If you have a stash of sweets and other non-keto foods, give it away or use it up to minimize temptation while you are on the diet. 
  • Get support.  Find people who share the same desires as you and see if they are willing to join you on your journey. 

 

GET A CUSTOM KETO PLAN

 

Foods to eat and avoid

For the 14 days you will be on keto, you will not eat any high-carb foods, such as:

  • Grains and grain products like bread and pasta.
  • Sweet baked foods like cookies and cakes.
  • High-sugar dairy products like ice cream and sweetened yogurt.
  • Sweetened beverages like soda and tea.
  • Starchy vegetables like potatoes.

You will also limit highly processed foods even if they are keto-friendly. For example, you should not eat bacon every day just because it is high-fat and low-carb.

Instead you will eat high-fat low-carb foods that are whole and minimally processed. 

Such foods include:

  • Fresh cuts of meats like beef, chicken, and turkey.
  • Fish and seafood like salmon, tuna, and shrimp.
  • High fat dairy products like Greek yogurt, cheese and butter.
  • Mayonnaise.
  • Nuts and seeds like peanuts, pistachios, almonds, chia seeds, pumpkin seeds, hemp seeds, and sunflower seeds.
  • Healthy oils like olive oil and avocado oil.
  • Low-carb fruits like watermelon, strawberries, and lemon. 

 

Shopping list

While on keto, you will eat from three main food groups; protein, fat, and low-carb fruits and vegetables. You will need an adequate amount of each to maintain some variety in your diet. 

High-fat foods

  • Olive oil
  • Olives
  • Cheese
  • Butter 
  • Mayonnaise

Protein 

  • Meat
  • Chicken
  • Fish
  • Nuts
  • Seeds
  • Greek yogurt 

Low-carb fruits

  • Avocado 
  • Berries
  • Cantaloupe
  • Lemon
  • Watermelon 
  • Tomatoes 

Non-starchy vegetables 

  • Spinach
  • Kale
  • Cabbage
  • Beet greens 
  • Zucchini

Two to three items from each category should suffice for your two-week keto meal plan.

In 14 days you may not eat all these foods, but you will still need to eat after your 14 day challenge. Luckily, ketogenic foods fit on a regular diet if you choose to go back to it. 

 

1-day sample meal plan

Keto meals for 2 weeks should not be that complicated, but it doesn't hurt to have some inspiration. To give you a picture of what a balanced low-carb day looks like, here is a day’s worth of meals.

  • Breakfast: Chia pudding 
  • Morning snack: Almonds
  • Lunch: Egg salad
  • Evening snack: Celery sticks and peanut butter 
  • Dinner: Butter pork chops and arugula

Calories: 2,476 | Macros: 31 g net carbs, 100.4 g protein, and 205.4 g fat. 

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
  Chia seeds 2 oz (56g) 276 4.3 9.4 17.4
Chia pudding Coconut milk 1 cup 445 6.4 4.6 48.1
  Strawberries 1/2 cup, sliced 26.6 4.7 1.1 0.3
Calories Net Carbs Protein Fat            
748 15.4g 15.1g 65.8g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
  Almonds 1/2 cup whole 414 6.5 15.7 35.7
Almonds            
             
Calories Net Carbs Protein Fat            
414 6.5g 15.7g 35.7g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
  Eggs 3 216 0 18.7 15
Egg sald Mayonnaise 3 tablespoons 270 0 0 27
  Mustard 1 teaspoon 4.1 0.1 0.3 0.2
  Green onions 1 onion (15g) 5 0.7 0.3 0
  Avocado 1/2 avocado 114 1.3 1.4 10.5
  xxx          
Calories Net Carbs Protein Fat            
537 2.1g 14.2g 47.7g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
  Celery 10 4-inch sticks 5 0.6 0.3 0
Celery and peanut butter Peanuts 2 tablespoons 204 5.6 7.2 16.4
             
Calories Net Carbs Protein Fat            
209 6.2g 7.5g 16.4g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
  Pork chop 1 chop (199g) 338 0 40.2 18
Buttery pork chops with arugula Butter 20g 148 0 0 16.4
  Arugula 32 cups 10 0.8 1.2 0.4
Calories Net Carbs Protein Fat            
495 0.8g 41.4g 34.8g            
DAILY TOTALS   2,476 cal 31g net carbs 100.4g protein 205.4g fat

 

PERSONALIZE YOUR MEAL PLAN

 

FAQs on eating a 2-week keto meal plan 


Still have questions on how to do keto for 2 weeks? Keep reading as we answer some of them. 
 

In 2 weeks, you can lose up to 10 lb. However, most of that weight loss will most likely be from losing excess water. You may also lose some fat, but it will be very little.

Before starting keto for 2 weeks, you may be overweight, bloated, or you may have high blood sugar.

After being on the diet for 2 weeks, you will feel lighter, you will have started to burn some excess fat, your blood sugar will go down, your ketone levels will go up, and your cravings will significantly reduce. 

You will notice changes in a matter of days on keto. For weight loss specifically, you will notice significant changes after at least three weeks on the diet. 

The changes will depend on the quality of your diet. If you eat a diet rich in whole nutritious foods, you should see changes faster. 

Yes, it does. 

For someone looking to drop a pound or two, it can happen within 2 weeks. However, for bigger changes, you have to stick to the diet for much longer.  

Yes, you can. It is much better to make more long-lasting changes to your diet, but it is not prohibited to try out a low-carb meal plan or any diet for 2 weeks. 

Everybody has a unique situation and medical history, so speak with your doctor to see if this way of eating could be right for you. The diet is not recommended for some groups of people like pregnant women, breastfeeding mothers, and those with a history of eating disorders. 

 

Other keto plans to consider

Check out some of the other ways to try out ketogenic eating.