The 14-Day Ketogenic Diet Meal Plan ( + A Beginner’s Guide )

Staying on track with your keto diet takes 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, shopping lists, and a 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.

Here’s everything you need to get started:

How to Hit Your Keto Macros

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

Understanding how to hit your keto macros for ketosis takes 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.

Additionally, if you are looking for a plan to control your blood sugar levels, this plan may potentially benefit you due to overall decreased carb and sugar intake.

Depending on your activity level, and personal size, the number of carbs 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 plan for yourself.

However, to make it easier for you, you can use a keto macro calculator to find your macronutrient needs:

To make life easy for you, we have created a two-week ideal 1,200-calorie easy keto meal plan menu for you to follow. Treat each week as its own one-week keto meal plan. Each week varies greatly in keto recipe variety to help you avoid meal prep burnout.

About This Keto 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 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 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 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 make any cooking super simple. It’s all been carefully planned for you.

If you’re not seeing results right away, be patient. Try to stick to this plan 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, there may be 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 macros, the better your body will adapt to burning fat for fuel.

Of course, always talk to your health care provider, dietitian, or doctor before trying any new diet program.

Best Keto Foods

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 ingredients like salmon, chicken, cheeses, eggs, nuts, nut butter, unsaturated and heart-healthy fats, and low carb vegetables to make the 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.

How To Use this Meal Plan

You will see each week has two meals for each meal period. Meaning week 1 has two different breakfasts, two different lunches, and two different dinners, and week 2 is the same format but with different recipes.

The recipes are broken down to yield 3 servings, and others into 4 servings, thus making a 7-day meal plan.

I organized this 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 recipes.

The same format is repeated for week 2.

Customizing Your Keto Menu

If you’ve found this 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 the 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 any high fat sauce you’d like.

Tips to Save Time and Money

While shopping for food, I always suggest buying in bulk. Go to a 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 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 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 perishable items to use on your next meal prep day.

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