If you're looking for a 1500 calorie keto meal plan that's simple, delicious, and under 20 net carbs per day, you'll love our free 14 day meal plan that includes a free PDF printable!
We're including a plan with recipes from our site including breakfast, lunch, dinner, and snacks for two full weeks. You'll never have to wonder what to eat each day if you're eating more protein and reducing carbs.
From comforting casseroles and hearty soups to light salads and fun recipes like our Big Mac Smash Tacos or Cottage Cheese Flatbread, this plan is filled with keto recipes the whole family will enjoy. Whether you're new to the ketogenic diet or just need fresh ideas, this easy-to-follow meal plan will help you stay on track while enjoying food that actually tastes good.
At Whole Lotta Yum, we've been creating and testing keto and low-carb recipes since 2018. Our site has over 600 recipes and meal plans that are designed to be easy, healthy, and realistic for busy families. Every recipe in this plan has been tested in our own kitchen, calculated with nutrition info, and enjoyed by real families. We also include full macros (calories, protein, fat, and net carbs) so you can feel confident these meals fit into your ketogenic lifestyle.
What's Included
- 14 days of keto meal ideas (breakfast, lunch, dinner, snacks)
- 1,500 calories per day on average
- 20g net carbs or less daily
- Clickable links to our tested keto recipes
- Flexible ideas that can be swapped or repeated
How to Use Our Meal Plan
- Pick and choose meals or follow it day by day.
- Batch cook casseroles, soups, and salads for the week to save time.
- Add in your favorite low-carb staples like eggs, cheese, or deli meats for quick swaps.
- Feel free to increase the portion sizes or mix in your other low carb favorite foods if you're eating more than 1500 calories per day (or less).
- Nutritional info can vary by brand, use our data as a guide and estimate.
This 14-day keto meal plan is meant to give you ideas and inspiration - not a strict set of rules. We don't expect you to cook every single recipe from scratch each day. Instead, use these meals as a guide to plan ahead, batch cook, and meal prep in a way that works for your schedule.
Still hungry? Add in some of our no carb snacks on the go to supplement any of the meals!
Day 1
Breakfast - Cottage Cheese Eggs with Bacon (3 eggs + ¼ cup cottage cheese + 1 teaspoon butter, 2 bacon slices)
= 450 kcal • 33g P • 34g F • 4g net
Lunch - Big Mac Salad
= 420 kcal • 25g P • 32g F • 5g net
Dinner - Philly Cheesesteak Casserole
= 480 kcal • 35g P • 33g F • 7g net
Snack - Ham & Pickle Roll-Ups (4 roll-ups)
= 144 kcal • 16g P • 8g F • 4g net
Daily Total: 1,494 kcal • 109g P • 107g F • 20g net
Day 2
Breakfast - Keto Cloud Bread Sandwich (2 slices cloud bread, 2 fried eggs, 2 bacon, 1 cheddar slice)
= 429 kcal • 33g P • 30g F • 4g net
Lunch - Cobb Salad
= 480 kcal • 35g P • 34g F • 6g net
Dinner - Crock Pot Sausage & Peppers (1 serving)
= 460 kcal • 28g P • 34g F • 7g net
Snack - Almonds (1 oz)
= 164 kcal • 6g P • 14g F • 3g net
Daily Total: 1,533 kcal • 102g P • 112g F • 20g net
Day 3
Breakfast - Carnivore Egg Muffins (4 muffins)
= 280 kcal • 24g P • 22g F • 0g net
Lunch - Keto Broccoli Salad (1 serving)
= 360 kcal • 12g P • 30g F • 6g net
Dinner - Keto Chicken Alfredo (1 serving)
= 640 kcal • 48g P • 42g F • 7g net
Snack - String Cheese (1 stick) + ½ cucumber
= 170 kcal • 9g P • 9g F • 4g net
Daily Total: 1,450 kcal • 93g P • 103g F • 17g net
Day 4
Breakfast - Low Carb Creamy Bacon Egg Cups (2 cups)
= 300 kcal • 20g P • 24g F • 2g net
Lunch - No Carb Meal Prep Box (2 eggs, 1 oz cheddar, 1 oz salami, 1 oz cucumber, ½ oz macadamias)
= 427 kcal • 25g P • 34g F • 3g net
Dinner - Taco Pie (1 serving)
= 590 kcal • 40g P • 42g F • 8g net
Snack - Celery (2 stalks) + 2 tablespoon cream cheese
= 130 kcal • 3g P • 12g F • 2g net
Daily Total: 1,447 kcal • 88g P • 112g F • 15g net
Day 5
Breakfast - Broccoli Ham & Cheese Quiche (1 serving) + ½ avocado
= 420 kcal • 24g P • 30g F • 5g net
Lunch - Turkey Taco Bowl (1 serving)
= 420 kcal • 30g P • 29g F • 7g net
Dinner - Green Chili Chicken Casserole (1 serving)
= 420 kcal • 36g P • 24g F • 6g net
Snack - Keto Cheese Crackers (1 serving) + 10 almonds
= 218 kcal • 12g P • 18g F • 2g net
Daily Total: 1,478 kcal • 102g P • 101g F • 20g net
Get our free keto meal plan pdf!
Day 6
Breakfast - Keto Sausage & Egg Breakfast Casserole (1 serving)
= 410 kcal • 30g P • 32g F • 3g net
Lunch - Chicken Strawberry Spinach Salad (1 serving) + ¼ avocado
= 415 kcal • 40g P • 18g F • 10g net
Dinner - Italian Ground Turkey Skillet (1 serving)
= 460 kcal • 37g P • 29g F • 7g net
Snack - Keto Cheese Crackers (1 serving) + 1 oz roast beef
= 202 kcal • 21g P • 14g F • 1g net
Daily Total: 1,487 kcal • 128g P • 93g F • 21g net
Day 7
Breakfast - 2 Eggs + 2 slices Turkey Bacon + ½ avocado
= 305 kcal • 20g P • 24g F • 2g net
Lunch - No Carb Snack Box (2 eggs, 1 oz cheddar, 1 oz salami, 1 oz cucumber, 1 oz almonds)
= 479 kcal • 28g P • 37g F • 5g net
Dinner - Air Fryer Chicken Wings (3 wings + side salad with 1 tablespoon olive oil)
= 476 kcal • 25g P • 40g F • 2g net
Snack - Keto Cheese Crackers (1 serving) + 2 oz roast beef
= 262 kcal • 23g P • 18g F • 1g net
Daily Total: 1,522 kcal • 96g P • 119g F • 10g net
Day 8
Breakfast - Carnivore Egg Muffins (4 muffins)
= 280 kcal • 24g P • 22g F • 0g net
Lunch - Basic Keto Chicken Salad (chicken, mayo, pickle, romaine, + ½ avocado)
= 545 kcal • 44g P • 36g F • 2g net
Dinner - Low Carb Crockpot Taco Soup (1 serving)
= 527 kcal • 34g P • 37g F • 8g net
Snack - Cottage Cheese Fudge (1 serving)
= 152 kcal • 14g P • 6g F • 9g net
Daily Total: 1,504 kcal • 116g P • 101g F • 19g net
Day 9
Breakfast - Low Carb Creamy Bacon Egg Cups (2 cups)
= 300 kcal • 20g P • 24g F • 2g net
Lunch - Baked Chicken Tenders (6 oz chicken + 2 tablespoon ranch + ½ avocado)
= 540 kcal • 54g P • 32g F • 3g net
Dinner - Egg Drop Soup + Cauliflower Fried Rice (1.5 servings)
= 380 kcal • 32g P • 17g F • 12.5g net
Snack - Keto Cheese Crackers (1 serving) + 2 oz roast beef
= 262 kcal • 23g P • 18g F • 1g net
Daily Total: 1,482 kcal • 128g P • 91g F • 18g net
Day 10
Breakfast - 3 Hard-Boiled Eggs + ½ avocado
= 330 kcal • 19g P • 26g F • 1g net
Lunch - Broccoli Ham & Cheese Quiche (2 slices)
= 492 kcal • 30g P • 30g F • 6g net
Dinner - Big Mac Smash Tacos (2 tacos)
= 580 kcal • 40g P • 38g F • 8g net
Snack - Air Fryer Pepperoni Chips (8 slices)
= 141 kcal • 6g P • 13g F • 0g net
Daily Total: 1,543 kcal • 95g P • 107g F • 14g net
Day 11
Breakfast - 2 Eggs + 2 slices Bacon + ½ avocado + 1 teaspoon butter
= 374 kcal • 19g P • 32g F • 2g net
Lunch - No Carb Meal Prep Box (2 eggs, 1 oz cheddar, 1 oz pepperoni, 1 oz cucumber, ½ oz macadamias)
= 499 kcal • 26g P • 43g F • 4g net
Dinner - Buffalo Chicken Dip (1 serving) + 2 oz celery + https://wholelottayum.com/low-carb-pepperoni-chips/Air Fryer Pepperoni Chips
= 437 kcal • 33.5g P • 31g F • 5g net
Snack - Keto Cheese Crackers (1 serving)
= 142 kcal • 9g P • 11g F • 1g net
Daily Total: 1,452 kcal • 87.5g P • 117g F • 12g net
Day 12
Breakfast - Keto Cloud Bread Sandwich (2 slices bread, 2 eggs, 2 bacon, 1 cheddar)
= 429 kcal • 33g P • 32g F • 3g net
Lunch - Baked Chicken Tenders (6 oz + 2 tablespoon ranch)
= 420 kcal • 53g P • 21g F • 2g net
Dinner - Stuffed Chicken Breast with Spinach & Cheese (1 serving) + 1 cup roasted broccoli
= 575 kcal • 53g P • 32.5g F • 13g net
Snack - Keto Cheese Crackers (1 serving)
= 142 kcal • 9g P • 11g F • 1g net
Daily Total: 1,566 kcal • 148g P • 96.5g F • 19g net
Day 13
Breakfast - Omelet with 3 Eggs + 1 oz Cheddar + 1 cup Spinach + 1 teaspoon Butter + ½ avocado
= 484 kcal • 27g P • 39g F • 4g net
Lunch - Bunless Cheeseburgers (2 patties, 93/7 beef, 1 cheddar, lettuce, tomato, pickles, mustard)
= 478 kcal • 56g P • 27g F • 3g net
Dinner - Low Carb Charcuterie Board (1 serving)
= 350 kcal • 20g P • 27g F • 5g net
Snack - Keto Cheese Crackers (1 serving)
= 142 kcal • 9g P • 11g F • 1g net
Daily Total: 1,454 kcal • 112g P • 104g F • 13g net
Day 14
Breakfast - 2 Fried Eggs + 2 Bacon + 1 teaspoon Butter
= 254 kcal • 18g P • 21g F • 1g net
Lunch - Cottage Cheese Flatbread Sandwich (2 bread, 4 oz turkey, 1 cheddar, 1 tablespoon mayo, lettuce)
= 472 kcal • 41g P • 27g F • 5g net
Dinner - Chicken Parmesan Casserole (1 serving, no pasta)
= 510 kcal • 45g P • 31g F • 7g net
Snack - Keto Chocolate Mousse (1 serving)
= 246 kcal • 5g P • 24g F • 4g net
Daily Total: 1,482 kcal • 109g P • 103g F • 17g net
Reader Questions
How many carbs per day is keto?
Most people following a ketogenic diet aim for 20-30 grams of net carbs per day to stay in ketosis. This 14-day keto meal plan is designed to keep you under 20 net carbs daily.
How many calories are in this 14-day keto meal plan?
Each day averages around 1,500 calories. This is a common calorie level for weight loss, though needs vary by age, activity, and goals. If you need more calories, increase portion sizes or add extra snacks.
Can I meal prep this keto meal plan?
Yes. This plan works well for meal prep and batch cooking. Make casseroles, soups, or salads ahead of time and use leftovers for quick lunches or dinners. Hard-boiled eggs, baked chicken tenders, and snack boxes also store well for several days.
Do I have to cook every recipe in the plan?
No. This plan is meant to give you ideas and inspiration, not to be followed rigidly. Most people repeat breakfasts, cook casseroles that last a few days, and mix in their favorite easy keto staples. Use the plan as a flexible guide.
What if I don't like one of the meal ideas?
Simply swap it for another keto recipe. You can repeat one you enjoyed earlier in the week or use another option from Whole Lotta Yum. As long as you stay under 20 net carbs, you'll remain on track.
✨ Grab your free printable list of high protein foods to help plan more protein packed meals like this!
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