Keto Diet Plan – Menu and Diet Chart for Fast Weight Loss In 14 Days

What is Keto Diet?

A ketogenic diet or keto diet, in short, is a low carb diet that offers numerous health benefits. The ketogenic diet, in fact, shares many similarities with the Atkins and low carb diets. Keto diet drastically reduces carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this process takes place, the body becomes incredibly efficient at fat burning which produces a massive amount of energy, this also helps turn fat into ketones in the liver supplying energy to the brain.

Keto diet can help enormously in reducing the levels of blood sugar and insulin. The main reason why the keto diet is better is that you cut down on fatty carbs which are easy to digest, like sugar, soda, pastries, and white bread.

Who should not follow the Keto Diet?

As one’s eating habit changes, there are risks and safety issues one need to be mindful about. Any significant changes in the diet plan should be discussed with your doctor before starting.

Keto diet plans should be avoided by the following people.

1. Pregnant women

If you are pregnant then prolonged keto diet can be harmful. Studies have shown that prolonged maternal ketosis has an effect on the newborn affecting the brain development or increase of neural tube defects such as spina bifida. Therefore ketogenic diet is not recommended by the doctors during pregnancy.

2. Breastfeeding women

Women who are on a very low carb intake could experience a reduction in milk production. We are not saying to complete come out of the keto diet but maintain a healthy intake of carbs which you know is safe. Women who are breastfeeding can tolerate more carbs and proteins and still remain in ketosis because the macros will go in the production of milk.

3. Kidney stones/Gallstones

Ketosis can increase the urinary acidity which can lead to the promotion of uric acid and kidney stones.  If you are a patient of gallstones, then eating fat will result in some gallstone pain but if you wish to follow the keto diet plan then you need to slowly introduce or onto the diet once the gallstones have been removed.

4. No gallbladder

If your gallbladder is removed then the keto diet is not for you. The gallbladder produces bile necessary to break down fats.

5. Growing Kids

Growing children should avoid the keto diet plan as studies have shown that children experience stunted growth due to inadequate protein intake. There should be a balance of macronutrients such as carbohydrates, protein and fats.

Starting a new diet is always confusing and the biggest struggle is figuring out what to cook, what all food needs to be avoided but if you have a meal plan prepared well in advance it makes dieting so much easier. So here is a 14 day Keto Diet Plan mapped out for you.

Hence it is highly advised that you consult a trained professional on how to lose weight. Here is a start, you can consult one of Truweight’s nutritionist, absolutely FREE! Ask your doubts and get solutions.

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This meal is basically an outline, so once you have tried all these, it’s easy to insert more recipes and varieties of other food you might like. Try cooking in larger batches of food so you can have leftovers for lunch or dinner. It is important to have a variety on ketogenic diet plan so that you don’t get bored of eating the same thing.         

Days of the week Breakfast Lunch Dinner
Day 1 – Monday Keto Chorizo Shakshuka – Shakshuka is Middle Eastern dishes which consist of egg poached in a rich tomato sauce. It is very easy to prepare as you have all the ingredients in hand. Grilled Cheese Sandwich

The grilled cheese sandwich is so easy to make. It is very low in carb and only takes 2 minutes in the microwave.

Dal Tadka

Use Lentils or Dal in Limited quantity, we cannot skip Lentils as Vegetarian, as they are one of the main sources of protein. But since they are high in carbohydrate content, we need to use just a small quantity to balance the protein and carbohydrate content.

Day 2 – Tuesday Salmon Benny Breakfast Bombs

Smoked salmon, hollandaise, egg, and chives are breakfast bombs.  A great breakfast on the go because they are creamy and delicious.

Cauliflower Bagel BLTs

BLT is a classic combination that always tastes super. This recipe features bagels made out of cauliflower, eggs, almond flour, and coconut flour.

Broccoli Cheese Soup

This creamy soup is gluten-free, delicious, and takes just 20 minutes to make, plus you only need 5 ingredients to make it.

Day 3 – Wednesday Low Carb Blueberry Ricotta Pancakes

It just takes a few minutes to prepare and is keto friendly, full of flavor and very tasty.

Dill Chicken Salad

After you make this easy and inexpensive dill chicken salad, you will never go back to buying store-to buy chicken salad again!

Cheesy Pakora

Oh, the humble cheese! Who does not love cheese at dinner? And when you get to eat it on a diet, it is a complete blessing. Cheese is high in fat and low in carbohydrate content, which helps the ketosis procedure and helps you to lose fat quickly.

Day 4 – Thursday Keto Lemon Poppyseed Muffins

Lemon and poppy seed go so well together. These muffins are easy to make and they store great in the freezer. They make for a great breakfast throughout the week. To make them taste even better, warm them in the microwave for 20 seconds and then put some butter on them.

Cucumber Cream Cheese Sandwiches

This recipe features low carb flax bread stuffed with a creamy cucumber filling.

Low-Carb Indian Vegetable Samosas

Traditional samosas are high carb, with a filling of potatoes and dough made of wheat flour. These samosas have filling onions and cauliflower, and the dough is made out of mozzarella and almond flour instead.

Day 5 – Friday   Keto Breakfast Tacos

These breakfast tacos have a homemade shell made out of one ingredient – cheese! The avocado adds the perfect creamy touch to the final product.

Loaded Jalapeno Burger

These burgers are healthier than most because of the Portobello mushroom buns.

Indian Spiced Meatballs in Curry Sauce

A recipe is always fun to male when you know you are good at it and off the scale with flavor. These meatballs in curry sauce will excite your taste buds.

Day 6 – Saturday Bacon Cheddar Chive Omelette

This bacon cheddar chive omelet contains the perfect mix of ingredients that go so well together. It’s the perfect breakfast to enjoy on a Saturday morning

Pressed Cubano Sandwiches

Smoked ham and pork tenderloin together on a low carb (and gluten-free) sandwich bread makes for the perfect lunch.

Keto Paneer Parantha

The benefits of paneer and almond flour are highly beneficial in a keto diet. Use a small amount of coconut oil and use coriander leaves for better taste.

Day 7 – Sunday Jalapeño Popper Egg Cups

These little egg cups are a fantastic breakfast, and you can make them in advance too. They store great in the fridge.

Lettuce Wrap Sandwich

Have you ever wanted to try a lettuce wrap sandwich that doesn’t fall apart when you eat it? This recipe shows you exactly how to make one, step-by-step!

Ketogenic Pizza Pocket Recipe

These are the perfect alternative for anyone craving traditional carb-loaded pizza pockets.

Day 8 – Monday Keto No Bake Cookies

Do you love cookies for breakfast? Yes, please! These delicious cookies only take 5 minutes to make. They are creamy, fudgy, and crunchy. Grab a couple to eat on your way to work and you are good to go!

Low Carb Crab Melt Sandwich

This recipe combines a creamy crab salad and melted cheese on a base of a Portobello mushroom. They make for a satisfying and delicious lunch.

Keto Cauliflower Pizza

Pizza is now famous in India as in the US. But for keto, we will use Cauliflower Base. Cauliflower is one of the most sought after ingredients for a keto diet, containing just 2.9 grams of carbohydrates per cup.

Day 9 – Tuesday Scrambled Eggs with Ricotta

This scrambled eggs recipe is quick to prepare, nutritious, and filling.

Chicken Avocado Lime Soup

Although this might seem like a weird combination, it makes for a light yet satisfying and delicious lunch

Keto Bhindi Masala

The Famous Spicy Indian Sabzi – Bhindi Masala. Not only is okra low in calories and low in carbohydrate content, but it is also gluten-free. And yes, it tastes amazing as well. All these factors add up to crown okra as one of the most keto- friendly ingredients, which can help in steady weight loss.

Day 10 – Wednesday Flaxseed, Cream and Goji Cup

This breakfast is delicious, nutritious, and full of fiber. It is great if you are craving something sweet in the morning.

Keto Cobb Salad

This salad is so simple to prepare and perfect to bring to work or school.

Keto Masala Rice

Another Staple Food in East and South India is Rice. And hail the cauliflower! Need I praise the hero of keto once again? You must have by far known how cauliflower is essential on a keto diet and how it helps in losing weight through keto.

Day 11 – Thursday Low Carb Pancake Sandwich

If you were a fan of the McDonald’s McChicken sandwich before following the keto diet, you will love this low-carb alternative.

Turkey Club Roll-Ups

This ketogenic lunch recipe ditches the carb-filled wrap for something way more clever. It only takes minutes to prepare, and it’s perfect to bring to work with you.

Turkey Club Roll-Ups

This ketogenic lunch recipe ditches the carb-filled wrap for something way more clever. It only takes minutes to prepare, and it’s perfect to bring to work with you.

Day 12 – Friday   Raspberry Brie Grilled Waffles

If you crave sweet waffles for breakfast, this recipe will be a lifesaver. It is sweet, satisfying, and so delicious.

Low Carb Cheeseburger Salad

This salad has all of the flavors of a juicy cheeseburger in a light and a lovely salad.

Cauliflower Mac and Cheese

Cauliflower, cheese, and cream, as we discussed above, are all keto friendly ingredients, and if combined together, make for one ultimate keto recipe.

Day 13 – Saturday Pumpkin Spiced French toast

Winter breakfast to set the cold mood as it is a sweet, satisfying, and will definitely keep you full until lunch!

Keto Avocado Pepperoni Salad

This salad is easy, full of flavor, and only takes a couple of minutes to put together. It’s the perfect lunch to bring to work or school.

Creamy Sun-Dried Tomato and Parmesan Chicken Zoodles

This is such a comfort food dinner, and the best part about it is that it’s totally keto-friendly. Zucchini noodles make for an awesome pasta alternative.

Day 14 – Sunday Blackberry Chocolate Shake

The perfect breakfast on the go is a smoothie. If you are a chocolate lover, this one ‘s for you.

Tuna Salad in a Pickle

The lunch of your dreams for any person who is a pickle lover.

Keto Cheesy Spinach Stuffed Chicken Breast

A cheese spinach filling, wrapped in tender crispy chicken and smothered in flavorful marinara sauce. What more could you want?

Are you not sure what to eat when you’re on a keto diet? Below is a quick guide on what to eat and avoid when you’re on a keto diet plan.


  • Fish and seafood especially fatty fish like salmon
  • Meat: Unprocessed meats are lean and keto friendly and grass-fed beef is the ultimate choice. Remember keto diet is a high-fat diet and not a high protein diet, so doesn’t indulge in an excess amount of meat.
  • Eggs:  Eat them in any way you want! Boiled, scrambled, fried in butter, or as omelettes.
  • Natural high fat sauce such as Bearnaise or garlic butter, you can get a good amount of oil from natural sources like meat, fish, and eggs. You can cook your food using olive oil and coconut oil and add them in your salads etc.
  • Vegetables that grow above the ground and favorites include cauliflower, cabbage, avocado, broccoli, and zucchini. Many people end up eating more vegetables than before when starting keto, as veggies replacing pasta, rice, potatoes, etc.
  • High Fat Dairy: Butter is good, indulge in some high-fat cheese and yogurts can be moderately eaten. Avoid drinking milk but you can use it sparingly in your coffee.            
  • Nuts and Berries: These can be eaten in moderation just to provide you energy and can be eaten as snacks.


  • Water:  it is undoubtedly the no 1 option, sip it like a hot tea or add flavoring agents like cucumber, lemon or limes. Drink at least 2 litres of water every day.
  • Coffee: Drink coffee with no sugar but a small amount of milk and cream is fine. Note: If you are trying to lose weight then cut back on the cream in your coffee.
  • Tea: Feel free to drink most teas whether it is green, black, mint or herbal. Don’t add sugar.

Avoid these foods if you are on a keto diet.

  • Sugar: A big NO to sugar! Cut down on all soft drinks, fruit juices, sports drinks. Avoid all sugary candies, sweets, cakes, cookies, donuts, frozen treats, and breakfast cereals.
  • Starch: Bread, pasta, rice, potatoes (including sweet potatoes), French fries, potato chips, porridge, muesli and so on. Try avoiding whole grain products too
  • Beer: It contains full of rapidly absorbed carbs.
  • Fruit: It is sweet and has natural sugar, eats them occasionally and treat them as a natural form of candy.
  • Margarine: An industrially produced fat with a very high content of Omega 6 fat. It has no health benefits and tastes worse than butter.

Keto diet has been making headlines as the ‘go-to diet’ but is the hype justified? Let’s dive into the pros and cons of the keto diet.


1. Can help lose body fat:

The ketogenic diet consists of high fat, low carb, and moderate protein thus helping your body to lose fat. When we take away the body’s main source of energy which is carbohydrates, it’s forced to adapt using the body fat for fuel.  In addition, eating high-fat food throughout the day can help minimize cravings and give you a feeling of satiety, ultimately helping you stay on track with the recommended daily calorie count.

2. Great way to detox from sugar:

The main factor of the keto diet is, it limits the carbs restricting it to 25-25 grams a day and most people will have to cut down on sugary foods which will be beneficial to the body.

3. Reduces Insulin levels:

Insulin is a key hormone that helps move glucose from the bloodstream to the muscle and tissues.  A ketogenic diet helps to reduce insulin levels thereby help to reduce inflammation in the body.

4. Reduces Risk of Heart Disease:

Reducing the carb intake can lower blood triglycerides, which are fat molecules in the blood. If you have high levels of blood triglycerides then it puts you at a higher risk of heart disease.


1. It can be difficult to follow:

A ketogenic diet can be hard to follow, especially because you have to measure out the portion that you need to take in a day. 70-80 percent of high fat, 10 percent carbs, and 15 percent protein at every single meal and to this on a daily basis is hard and very tiring.

2. It may not promote long term weight loss:

Though there is weight loss with the keto diet, many of us don’t lose as much weight as we hope for mainly because it is so had to adhere to the routine.

3. Many people end up eating fats that aren’t so healthy:

The upside of the plan is the increased fat intake but the downside is that many people end up eating a lot of unsaturated animal fat. In addition, a lot of people aren’t buying organic, grass-fed animal products so the quality of the food can be an issue as well. if you’re using a lot of animal-based foods for fats and proteins, try to make them organic and well-sourced whenever possible.

Don’t be afraid to try on the new diet plan. It might take some time to get used to it but if you love it then there will be good results in your way and if you don’t then you can always switch back into your normal routine. Please make sure you check with your doctor before taking up this plan whether it’s safe to go ahead with the diet.

Here’s a free consultation on how to lose weight from one of Truweight’s nutritionists, all for free!

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