2 Week Grab & Go Keto / Paleo Diet Plan

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Have you joined the 60-Day KetoDiet Summer Challenge? Today is the first day on this challenge - don't worry, even if you missed the beginning, you can join us a few days later. Over the last few days, I've received hundreds of emails with starting stats from you - please, keep them coming! Rules on how to join are here :-)

I won't be able to reply to all of your messages individually but I'll do my best and will also keep sending diet tips and recipes in my weekly newsletter. To keep you motivated, don't forget to follow the KetoDiet support group. In case you'd like me to get involved and reply to your post in the group, make sure that you tag me (Martina Slajerova).

Inspired by the very popular 7-Day Diet Plan, I've created another keto & paleo meal plan to help you stick with this and many other challenges to come. I wanted to keep this diet plan as simple and as "clean" as possible to help you maximise the benefits. That's why it's dairy-free (paleo) and excludes some low-carb substitutes like bread to minimise cravings. Finally, although it includes a small amount of sweeteners like stevia, you can skip them altogether.

No diet plan fits all and you may need to make small adjustments to fit your needs. Here are all the other diet plans you can try ("regular" ketogenic diet plan, vegetarian keto diet plan, a diet plan for the fat fast, etc).

Tips Before You Get Started

Feel free to swap lunch for dinner, breakfast for lunch, etc. in the same day. You can also swap whole days if you like. If you don't like certain ingredients, have a look at the suggested substitutions.
If you only cook for yourself, freeze or refrigerate the remaining servings or halve the recipes if needed.
Have some hard-boiled eggs in the fridge ready to be used in recipes or for snacking. You shouldn't need any snacks between the meals but if you do, make sure you have some keto-friendly snacks at hand (eggs, cheese, nuts, etc). Here is a list of snacks you can try and here is a complete keto diet food list.
Very low-carb diets (below 20 grams of net carbs) are often deficient in magnesium. I recommend you take magnesium supplements or add snacks high in magnesium such as nuts. Also, if you get any symptoms of "keto-flu", make sure you eat additional sodium (I use pink Himalayan salt).
This diet plan may not be suitable for everyone. You may have to make small adjustments. If you need to have less protein, reduce the portions of animal protein from meat and eggs. Don't worry about small excess of protein, it will not kick you out of ketosis. In fact, protein will keep hunger at bay. If you need to add more fat (or less), focus on added oils and fatty foods when making your adjustments. You can find your ideal macros using KetoDiet Buddy.
Some recipes are higher in total carbs & fibre. If you fear that fibre will impair your weight loss, have a look at my post here: Total Carbs or Net Carbs: What Really Counts? Fibre can, in fact, help you lose weight. Body responses vary and you will need to try what works best for you.
Lastly, if you don't feel hungry, don't eat, even if it means you will skip a meal.

You can download your weekly SHOPPING LIST for both weeks.

And here is a quick overview of this diet plan in PDF. Although it's just a quick preview of the diet plan, we've been working on a complete ebook including recipes so stay tuned! :-)

Also see more diet plans here ("regular" ketogenic diet plan, keto & paleo diet plan and diet plan for the fat fast.)

Note that you don't need to have my app to follow any of my diet plans and challenges. If you use the KetoDiet iPad App, you can add these meals individually directly from my blog to the planner. If you don't have an iPad, just print this plan out. The good news is that we have been working on a universal app to bring the planning feature to the iPhone too! Also, there will be an Android app coming soon after :-)

Disclaimer: you should consult any dietary change with a professional, especially if you have a health condition such as diabetes or heart disease. There may need to be an adjustment to the medication you are taking.

2 Week Grab & Go Keto / Paleo Diet Plan

Note that the nutrition facts of this meal plan do not include extra snacks. As individual requirements vary, you can add healthy snacks from this list to sate your appetite. In simple words, if you feel hungry, add fat and protein-based meals or snacks!

Day 1
Breakfast

Strawberry Keto Milkshake (recipe is here)

Total carbs: 8.4 g, Fiber: 2 g, Net carbs: 6.4 g, Protein: 2.5 g, Fat: 27.4 g, Calories: 275 kcal, Magnesium: 35 mg (9 % RDA), Potassium: 234 mg (12 % EMR)

Lunch

Healthy Mackerel Salad (recipe is here)

Total carbs: 16.1 g, Fiber: 8.5 g, Net carbs: 7.6 g, Protein: 27.3 g, Fat: 49.9 g, Calories: 609 kcal, Magnesium: 133 mg (33 % RDA), Potassium: 1111 mg (56 % EMR)

Dinner

Quick Beef Ragù with "Zoodles" (recipe is here)

Total carbs: 8.3 g, Fiber: 2.6 g, Net carbs: 5.7 g, Protein: 37.8 g, Fat: 51.1 g, Calories: 645 kcal, Magnesium: 83 mg (21 % RDA), Potassium: 1191 mg (60 % EMR)

Total daily values: Total carbs: 32.8 g, Fiber: 13.1 g, Net carbs: 19.7 g, Protein: 67.7 g, Fat: 128 g, Calories: 1530 kcal, Magnesium: 251 mg (63 % RDA), Potassium: 2537 mg (126 % EMR), Keto ratio (carbs : protein : fat) is 5 : 18 : 77
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 2
Breakfast

Keto Breakfast Hash (recipe is here)

Total carbs: 9.1 g, Fiber: 2.5 g, Net carbs: 6.6 g, Protein: 17.4 g, Fat: 35.5 g, Calories: 422 kcal, Magnesium: 53 mg (13 % RDA), Potassium: 775 mg (39 % EMR)

Lunch

Easy Avocado & Egg Salad (recipe is here) - use mayo instead of sour cream

Total carbs: 13.7 g, Fiber: 7.6 g, Net carbs: 6.1 g, Protein: 17 g, Fat: 36.3 g, Calories: 436 kcal, Magnesium: 60 mg (15 % RDA), Potassium: 875 mg (44 % EMR)

Dinner

Quick Beef Ragù with "Zoodles" (recipe is here)

Total carbs: 8.3 g, Fiber: 2.6 g, Net carbs: 5.7 g, Protein: 37.8 g, Fat: 51.1 g, Calories: 645 kcal, Magnesium: 83 mg (21 % RDA), Potassium: 1191 mg (60 % EMR)

Total daily values: Total carbs: 31 g, Fiber: 12.7 g, Net carbs: 18.3 g, Protein: 72.2 g, Fat: 123 g, Calories: 1504 kcal, Magnesium: 195 mg (49 % RDA), Potassium: 2841 mg (142 % EMR), Keto ratio (carbs : protein : fat) is 5 : 20 : 75
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 3
Breakfast

Strawberry Keto Milkshake (recipe is here)

Total carbs: 8.4 g, Fiber: 2 g, Net carbs: 6.4 g, Protein: 2.5 g, Fat: 27.4 g, Calories: 275 kcal, Magnesium: 35 mg (9 % RDA), Potassium: 234 mg (12 % EMR)

Lunch

Healthy Mackerel Salad (recipe is here)

Total carbs: 16.1 g, Fiber: 8.5 g, Net carbs: 7.6 g, Protein: 27.3 g, Fat: 49.9 g, Calories: 609 kcal, Magnesium: 133 mg (33 % RDA), Potassium: 1111 mg (56 % EMR)

Dinner

Quick Beef Ragù with "Zoodles" (recipe is here)

Total carbs: 8.3 g, Fiber: 2.6 g, Net carbs: 5.7 g, Protein: 37.8 g, Fat: 51.1 g, Calories: 645 kcal, Magnesium: 83 mg (21 % RDA), Potassium: 1191 mg (60 % EMR)

Total daily values: Total carbs: 32.8 g, Fiber: 13.1 g, Net carbs: 19.7 g, Protein: 67.7 g, Fat: 128 g, Calories: 1530 kcal, Magnesium: 251 mg (63 % RDA), Potassium: 2537 mg (126 % EMR), Keto ratio (carbs : protein : fat) is 5 : 18 : 77
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 4
Breakfast

Keto Breakfast Hash (recipe is here)

Total carbs: 9.1 g, Fiber: 2.5 g, Net carbs: 6.6 g, Protein: 17.4 g, Fat: 35.5 g, Calories: 422 kcal, Magnesium: 53 mg (13 % RDA), Potassium: 775 mg (39 % EMR)

Lunch

Easy Avocado & Egg Salad (recipe is here) - use mayo instead of sour cream

Total carbs: 13.7 g, Fiber: 7.6 g, Net carbs: 6.1 g, Protein: 17 g, Fat: 36.3 g, Calories: 436 kcal, Magnesium: 60 mg (15 % RDA), Potassium: 875 mg (44 % EMR)

Dinner

Quick Beef Ragù with "Zoodles" (recipe is here)

Total carbs: 8.3 g, Fiber: 2.6 g, Net carbs: 5.7 g, Protein: 37.8 g, Fat: 51.1 g, Calories: 645 kcal, Magnesium: 83 mg (21 % RDA), Potassium: 1191 mg (60 % EMR)

Total daily values: Total carbs: 31 g, Fiber: 12.7 g, Net carbs: 18.3 g, Protein: 72.2 g, Fat: 123 g, Calories: 1504 kcal, Magnesium: 195 mg (49 % RDA), Potassium: 2841 mg (142 % EMR), Keto ratio (carbs : protein : fat) is 5 : 20 : 75
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 5
Breakfast

Strawberry Keto Milkshake (recipe is here)

Total carbs: 8.4 g, Fiber: 2 g, Net carbs: 6.4 g, Protein: 2.5 g, Fat: 27.4 g, Calories: 275 kcal, Magnesium: 35 mg (9 % RDA), Potassium: 234 mg (12 % EMR)

Lunch

Cajun Chicken Stuffed Avocado (recipe is here) or Paleo Stuffed Avocado (recipe is here) - similar nutrition profile

Total carbs: 16.4 g, Fiber: 11 g, Net carbs: 5.4 g, Protein: 34.5 g, Fat: 50.6 g, Calories: 638 kcal, Magnesium: 78 mg (19 % RDA), Potassium: 1036 mg (52 % EMR)

Dinner

Perfect Pork Chops with Keto Gravy (recipe is here) served with Keto Cauli Mash - for the gravy use coconut milk instead of cream

Total carbs: 16.4 g, Fiber: 4.7 g, Net carbs: 11.7 g, Protein: 33 g, Fat: 56.1 g, Calories: 702 kcal, Magnesium: 110 mg (28 % RDA), Potassium: 1308 mg (65 % EMR)

Total daily values: Total carbs: 41.1 g, Fiber: 17.7 g, Net carbs: 23.5 g, Protein: 70 g, Fat: 134 g, Calories: 1616 kcal, Magnesium: 223 mg (56 % RDA), Potassium: 2579 mg (129 % EMR), Keto ratio (carbs : protein : fat) is 6 : 18 : 76
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 6
Breakfast

All Day Keto Breakfast (recipe is here)

Total carbs: 15.5 g, Fiber: 8.9 g, Net carbs: 6.6 g, Protein: 19.5 g, Fat: 41.3 g, Calories: 489 kcal, Magnesium: 43 mg (11 % RDA), Potassium: 1307 mg (65 % EMR)

Lunch

Perfect Pork Chops with Keto Gravy (recipe is here) served with Keto Cauli Mash - for the gravy use coconut milk instead of cream

Total carbs: 16.4 g, Fiber: 4.7 g, Net carbs: 11.7 g, Protein: 33 g, Fat: 56.1 g, Calories: 702 kcal, Magnesium: 110 mg (28 % RDA), Potassium: 1308 mg (65 % EMR)

Dinner

Keto Mexican Rice (recipe is here)

Total carbs: 10.1 g, Fiber: 3.7 g, Net carbs: 6.4 g, Protein: 17.6 g, Fat: 31 g, Calories: 385 kcal, Magnesium: 39 mg (10 % RDA), Potassium: 763 mg (38 % EMR)

Total daily values: Total carbs: 42 g, Fiber: 17.3 g, Net carbs: 24.7 g, Protein: 70.2 g, Fat: 128 g, Calories: 1577 kcal, Magnesium: 192 mg (48 % RDA), Potassium: 3379 mg (169 % EMR), Keto ratio (carbs : protein : fat) is 6 : 18 : 75
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 7
Breakfast

All Day Keto Breakfast (recipe is here)

Total carbs: 15.5 g, Fiber: 8.9 g, Net carbs: 6.6 g, Protein: 19.5 g, Fat: 41.3 g, Calories: 489 kcal, Magnesium: 43 mg (11 % RDA), Potassium: 1307 mg (65 % EMR)

Lunch

Keto Mexican Rice (recipe is here)

Total carbs: 10.1 g, Fiber: 3.7 g, Net carbs: 6.4 g, Protein: 17.6 g, Fat: 31 g, Calories: 385 kcal, Magnesium: 39 mg (10 % RDA), Potassium: 763 mg (38 % EMR)

Dinner

Perfect Pork Chops with Keto Gravy (recipe is here) served with Keto Cauli Mash - for the gravy use coconut milk instead of cream

Total carbs: 16.4 g, Fiber: 4.7 g, Net carbs: 11.7 g, Protein: 33 g, Fat: 56.1 g, Calories: 702 kcal, Magnesium: 110 mg (28 % RDA), Potassium: 1308 mg (65 % EMR)

Total daily values: Total carbs: 42 g, Fiber: 17.3 g, Net carbs: 24.7 g, Protein: 70.2 g, Fat: 128 g, Calories: 1577 kcal, Magnesium: 192 mg (48 % RDA), Potassium: 3379 mg (169 % EMR), Keto ratio (carbs : protein : fat) is 6 : 18 : 75
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 8
Breakfast

Keto Breakfast Hash (recipe is here)

Total carbs: 9.1 g, Fiber: 2.5 g, Net carbs: 6.6 g, Protein: 17.4 g, Fat: 35.5 g, Calories: 422 kcal, Magnesium: 53 mg (13 % RDA), Potassium: 775 mg (39 % EMR)

Lunch

Keto Mexican Rice (recipe is here)

Total carbs: 10.1 g, Fiber: 3.7 g, Net carbs: 6.4 g, Protein: 17.6 g, Fat: 31 g, Calories: 385 kcal, Magnesium: 39 mg (10 % RDA), Potassium: 763 mg (38 % EMR)

Dinner

Pulled Pork with BBQ Sauce (recipe is here) served with Keto Cauli Mash

Total carbs: 16 g, Fiber: 5.2 g, Net carbs: 10.8 g, Protein: 38.6 g, Fat: 64.7 g, Calories: 799 kcal, Magnesium: 78 mg (19 % RDA), Potassium: 1348 mg (67 % EMR)

Total daily values: Total carbs: 35.2 g, Fiber: 11.4 g, Net carbs: 23.8 g, Protein: 73.6 g, Fat: 131 g, Calories: 1608 kcal, Magnesium: 168 mg (42 % RDA), Potassium: 2886 mg (144 % EMR), Keto ratio (carbs : protein : fat) is 6 : 19 : 75
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 9
Breakfast

Keto Mexican Chocolate Shake (recipe is here)

Total carbs: 14.4 g, Fiber: 8.2 g, Net carbs: 6.2 g, Protein: 6 g, Fat: 52.1 g, Calories: 503 kcal, Magnesium: 75 mg (19 % RDA), Potassium: 385 mg (19 % EMR)

Lunch

Keto Mexican Rice (recipe is here)

Total carbs: 10.1 g, Fiber: 3.7 g, Net carbs: 6.4 g, Protein: 17.6 g, Fat: 31 g, Calories: 385 kcal, Magnesium: 39 mg (10 % RDA), Potassium: 763 mg (38 % EMR)

Dinner

Pulled Pork with BBQ Sauce (recipe is here) served with Buttered Brussels Sprouts or Green Beans with Lemon and Almonds

Total carbs: 16.8 g, Fiber: 6.2 g, Net carbs: 10.6 g, Protein: 39.2 g, Fat: 50.8 g, Calories: 677 kcal, Magnesium: 78 mg (20 % RDA), Potassium: 1282 mg (64 % EMR)

Total daily values: Total carbs: 41.3 g, Fiber: 18 g, Net carbs: 23.3 g, Protein: 62.8 g, Fat: 133 g, Calories: 1566 kcal, Magnesium: 191 mg (48 % RDA), Potassium: 2431 mg (121 % EMR), Keto ratio (carbs : protein : fat) is 6 : 16 : 78
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 10
Breakfast

Summer Blackcurrant smoothie (recipe is here or Strawberry Keto Milkshake (recipe is here)

Total carbs: 18.1 g, Fiber: 9.4 g, Net carbs: 8.7 g, Protein: 5.1 g, Fat: 17.3 g, Calories: 228 kcal, Magnesium: 47 mg (12 % RDA), Potassium: 406 mg (20 % EMR)

Lunch

Cajun Chicken Stuffed Avocado (recipe is here) or Paleo Stuffed Avocado (recipe is here) - similar nutrition profile

Total carbs: 16.4 g, Fiber: 11 g, Net carbs: 5.4 g, Protein: 34.5 g, Fat: 50.6 g, Calories: 638 kcal, Magnesium: 78 mg (19 % RDA), Potassium: 1036 mg (52 % EMR)

Dinner

Pulled Pork with BBQ Sauce (recipe is here) served with Buttered Brussels Sprouts or Green Beans with Lemon and Almonds

Total carbs: 16.8 g, Fiber: 6.2 g, Net carbs: 10.6 g, Protein: 39.2 g, Fat: 50.8 g, Calories: 677 kcal, Magnesium: 78 mg (20 % RDA), Potassium: 1282 mg (64 % EMR)

Total daily values: Total carbs: 51.3 g, Fiber: 26.6 g, Net carbs: 24.8 g, Protein: 78.8 g, Fat: 118 g, Calories: 1544 kcal, Magnesium: 202 mg (51 % RDA), Potassium: 2724 mg (136 % EMR), Keto ratio (carbs : protein : fat) is 7 : 21 : 72
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 11
Breakfast

All Day Keto Breakfast (recipe is here)

Total carbs: 15.5 g, Fiber: 8.9 g, Net carbs: 6.6 g, Protein: 19.5 g, Fat: 41.3 g, Calories: 489 kcal, Magnesium: 43 mg (11 % RDA), Potassium: 1307 mg (65 % EMR)

Lunch

Salmon Stuffed Avocado (recipe is here)

Total carbs: 13.9 g, Fiber: 7.5 g, Net carbs: 6.4 g, Protein: 27 g, Fat: 34.6 g, Calories: 463 kcal, Magnesium: 75 mg (19 % RDA), Potassium: 1122 mg (56 % EMR)

Dinner

Pulled Pork with BBQ Sauce (recipe is here) served with Buttered Brussels Sprouts or Green Beans with Lemon and Almonds

Total carbs: 16.8 g, Fiber: 6.2 g, Net carbs: 10.6 g, Protein: 39.2 g, Fat: 50.8 g, Calories: 677 kcal, Magnesium: 78 mg (20 % RDA), Potassium: 1282 mg (64 % EMR)

Total daily values: Total carbs: 46.2 g, Fiber: 22.6 g, Net carbs: 23.6 g, Protein: 85.7 g, Fat: 126 g, Calories: 1630 kcal, Magnesium: 196 mg (49 % RDA), Potassium: 3712 mg (185 % EMR), Keto ratio (carbs : protein : fat) is 6 : 22 : 72
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 12
Breakfast

Ultimate Keto Coffee (recipe is here)

Total carbs: 4.3 g, Fiber: 1.3 g, Net carbs: 3.1 g, Protein: 15.1 g, Fat: 45.5 g, Calories: 473 kcal, Magnesium: 211 mg (53 % RDA), Potassium: 1307 mg (20 % EMR)

Lunch

Cajun Chicken Stuffed Avocado (recipe is here) or Paleo Stuffed Avocado (recipe is here) - similar nutrition profile

Total carbs: 16.4 g, Fiber: 11 g, Net carbs: 5.4 g, Protein: 34.5 g, Fat: 50.6 g, Calories: 638 kcal, Magnesium: 78 mg (19 % RDA), Potassium: 1036 mg (52 % EMR)

Dinner

Easy Paleo Pad Thai (recipe is here

Total carbs: 11.3 g, Fiber: 3.7 g, Net carbs: 7.6 g, Protein: 35.7 g, Fat: 39.4 g, Calories: 532 kcal, Magnesium: 108 mg (27 % RDA), Potassium: 596 mg (30 % EMR)

Total daily values: Total carbs: 32 g, Fiber: 16 g, Net carbs: 16 g, Protein: 85.3 g, Fat: 135 g, Calories: 1645 kcal, Magnesium: 397 mg (100 % RDA), Potassium: 20140 mg (102 % EMR), Keto ratio (carbs : protein : fat) is 4 : 21 : 75
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 13
Breakfast

Vanilla Keto Smoothie (recipe is here) or Chocolate Keto Smoothie (recipe is here) - use coconut milk / cream instead of sour cream and egg white protein powder or gelatine instead of whey protein powder

Total carbs: 5.6 g, Fiber: 0.5 g, Net carbs: 5.1 g, Protein: 34.6 g, Fat: 45.2 g, Calories: 566 kcal, Magnesium: 26 mg (6 % RDA), Potassium: 598 mg (30 % EMR)

Lunch

Easy Paleo Pad Thai (recipe is here

Total carbs: 11.3 g, Fiber: 3.7 g, Net carbs: 7.6 g, Protein: 35.7 g, Fat: 39.4 g, Calories: 532 kcal, Magnesium: 108 mg (27 % RDA), Potassium: 596 mg (30 % EMR)

Dinner

Keto Breakfast Hash (recipe is here)

Total carbs: 9.1 g, Fiber: 2.5 g, Net carbs: 6.6 g, Protein: 17.4 g, Fat: 35.5 g, Calories: 422 kcal, Magnesium: 53 mg (13 % RDA), Potassium: 775 mg (39 % EMR)

Total daily values: Total carbs: 26 g, Fiber: 6.8 g, Net carbs: 19.2 g, Protein: 87.7 g, Fat: 120 g, Calories: 1521 kcal, Magnesium: 187 mg (47 % RDA), Potassium: 1970 mg (99 % EMR), Keto ratio (carbs : protein : fat) is 6 : 18 : 75
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 14
Breakfast

Keto Mexican Chocolate Shake (recipe is here)

Total carbs: 14.4 g, Fiber: 8.2 g, Net carbs: 6.2 g, Protein: 6 g, Fat: 52.1 g, Calories: 503 kcal, Magnesium: 75 mg (19 % RDA), Potassium: 385 mg (19 % EMR)

Lunch

Keto Tuna Salad (recipe is here)

Total carbs: 5.4 g, Fiber: 1.5 g, Net carbs: 3.9 g, Protein: 59.7 g, Fat: 49.8 g, Calories: 713 kcal, Magnesium: 79 mg (20 % RDA), Potassium: 828 mg (41 % EMR)

Dinner

Keto Breakfast Hash (recipe is here)

Total carbs: 9.1 g, Fiber: 2.5 g, Net carbs: 6.6 g, Protein: 17.4 g, Fat: 35.5 g, Calories: 422 kcal, Magnesium: 53 mg (13 % RDA), Potassium: 775 mg (39 % EMR)

Total daily values: Total carbs: 28.8 g, Fiber: 12.1 g, Net carbs: 16.6 g, Protein: 83.1 g, Fat: 137 g, Calories: 1639 kcal, Magnesium: 205 mg (52 % RDA), Potassium: 1989 mg (100 % EMR), Keto ratio (carbs : protein : fat) is 6 : 18 : 75
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Recipe Substitutions:

If you don't like certain ingredients or are intolerant to certain foods, here are options you can try:

Substitute fatty meats with one another if you like: pork, lamb and fatty fish (salmon, mackerel, sardines) can be substituted with one another because they have a similar nutrition profile.
Substitute lean meats with one another if you like: e.g. tuna with chicken.
If you don't eat bacon, use roast beef, beef chorizo sausage or smoked salmon instead.
All the following can be substituted with one another (small nutritional differences): Ultimate Keto Coffee or Pumpkin Smoothie instead of Vanilla Keto Smoothie or Chocolate Keto Smoothie or Keto Mexican Chocolate Shake
Other breakfast options are: chia pudding (several flavours you can choose from - berry, pumpkin, chocolate, etc.) or low-carb granola (avoid sweetener if you like).

Using these alternatives won't significantly change the nutrition facts. However, keep in mind that the shopping list is created without using any substitutions.

Healthy Low-carb Snacks and Extras:

1 piece of any FAT BOMBS from my blog
Coffee with coconut milk or almond milk or Low-Carb Cappuccino or Ultimate Keto Coffee
1 cup bone broth (best home-made)
½ avocado with pink Himalayan salt
1 hard-boiled egg with with pink Himalayan salt (always have some ready in the fridge!)
Crispy bacon slices (make in advance and keep in the fridge)
Ham roll-ups (ham filled with cucumber, avocado or pepper)
2-3 celery sticks with 2 tbsp Home-made Coconut & Pecan Butter or any other nut butter (avoid peanut butter)
Fermented foods: sauerkraut, kimchi (add to your breakfast), kombucha
Pork rinds / cracklings or Chicken Cracklings instead of chips (avoid products with additives)
Nuts and seeds, handful, raw or roasted with sea salt (net carbs per serving (1 oz): almonds - 2.7 g, pecans - 1.2 g, walnuts - 2 g, macadamias - 1.5 g, hazelnuts - 2 g, brazil nuts - 1.4 g, pine nuts - 2.7 g, sunflower seeds - 3.2 g, pumpkin seeds - 1.3 g) - soaking nuts is highly recommended, I've written more about soaking nuts here
Berries, fresh or frozen (net carbs per serving: ½ cup blackberries - 3.1 g, ½ cup raspberries - 3.3 g, ½ cup strawberries - 4.1 g or ¼ cup blueberries - 4.5 g)
Coconut oil (pour a tablespoon of coconut oil into silicon ice trays and keep in the fridge for a quick fat-burning snack)
Crispy keto snacks made with vegetables or meat.

Comments

Kelly B. (reply) I'm going to give this plan a try! I followed all your plans apart from the vegetarian one and have lost over 10 pounds in 5 weeks :-) Thank you so much for making this way of eating easy and fun, love your diet plans and your blog!
Martina @ KetoDiet (reply) Thank you Kelly and congrats on your weight loss!
Amy (reply) Thank you so much for doing all this for free! I know how much time it takes to make a good diet plan and I think this one is perfectly keto-balanced! :-)
Martina @ KetoDiet (reply) Thank you Amy, I really appreciate that!
Heather (reply) Hi Martina, what would you use instead of mackerel? I don't like mackerel and was wondering what else I could use in the salad? Thanks!
Martina @ KetoDiet (reply) You can use salmon, sardines or even pork if you like :-)
Wilkin (reply) Glad I bought the ketodietapp I'm going shopping today first time Doing a full keto diet hope to continue after I finished specially After doing a 5 day cleanse and taken gluten of my body to find that it was the reason to all my allergic reactions thanks Martina
Martina @ KetoDiet (reply) Thank you so much, I'm glad it has been useful! :-)