Introduction
After completing the first week of your keto journey, your body has already started adjusting to burning fat for fuel. By week two, cravings begin to fade, energy levels rise, and meals feel more natural. This second week of our two-week keto meal plan for beginners introduces even more variety while keeping carbs low, fats high, and protein moderate.
These 7 days of recipes give you breakfast, lunch, dinner, and snacks designed to make keto sustainable. With just a little prep, you’ll see why many consider this the best keto meal plan for building consistency.
Table of Contents
Day 8
Breakfast: Keto Smoothie
- Ingredients
- 1 cup unsweetened almond milk
- 1 cup spinach
- 1 scoop low-carb protein powder
- 2 tbsp peanut butter
- 4–5 ice cubes
- Directions
- Blend all ingredients until smooth.
- Adjust thickness with more almond milk if needed.
- Macros: 6g net carbs, 18g fat, 25g protein
Lunch: Chicken Caesar Salad (No Croutons)
- Ingredients
- 5 oz grilled chicken breast
- 2 cups romaine lettuce
- 2 tbsp Caesar dressing (sugar-free)
- 2 tbsp parmesan cheese
- Directions
- Toss lettuce with dressing and parmesan.
- Slice chicken and serve on top.
- Macros: 5g net carbs, 20g fat, 32g protein
Dinner: Ribeye Steak with Garlic Mushrooms
- Ingredients
- 6 oz ribeye steak
- 1 cup mushrooms, sliced
- 1 tbsp butter
- 1 tsp garlic powder
- Directions
- Pan-sear ribeye in butter to preferred doneness.
- Sauté mushrooms with garlic until golden.
- Serve mushrooms over steak.
- Macros: 7g net carbs, 35g fat, 42g protein
Snack: Sunflower Seeds (¼ cup)
Day 9
Breakfast: Classic Bacon & Eggs
- Ingredients
- 3 eggs
- 3 strips bacon
- Directions
- Fry bacon until crisp.
- Cook eggs in leftover bacon grease.
Lunch: Turkey Burger with Avocado
- Ingredients
- 4 oz ground turkey patty
- ½ avocado, sliced
- Lettuce wrap
- Directions
- Pan-fry turkey burger.
- Serve in lettuce wrap with avocado slices.
Dinner: Salmon Patties with Coleslaw
- Ingredients
- 1 can salmon
- 1 egg
- 2 tbsp almond flour
- 1 tbsp mayo
- 1 cup shredded cabbage
- 2 tbsp keto coleslaw dressing
- Directions
- Mix salmon, egg, almond flour; form patties.
- Pan-fry until golden.
- Serve with coleslaw on the side.
Snack: Cucumber Slices with Ranch Dip
Day 10
Breakfast: Chia Pudding
- Ingredients
- ½ cup almond milk
- 2 tbsp chia seeds
- 1 tsp cocoa powder
- 2 drops stevia
- Directions
- Mix chia, almond milk, cocoa, and stevia.
- Refrigerate overnight until thick.
Lunch: Eggplant Pizza Bites
- Ingredients
- 6 eggplant slices
- ¼ cup marinara (sugar-free)
- ¼ cup mozzarella cheese
- 6 pepperoni slices
- Directions
- Bake eggplant slices 10 minutes at 400°F.
- Top with marinara, mozzarella, pepperoni.
- Bake another 5 minutes.
Dinner: Chicken Drumsticks with Green Beans
- Ingredients
- 2 chicken drumsticks
- 1 tbsp olive oil
- 1 cup green beans
- Salt & pepper
- Directions
- Roast drumsticks at 375°F for 35–40 minutes.
- Sauté green beans in olive oil.
Snack: Walnuts (¼ cup)
Day 11
Breakfast: Cheese Omelet with Jalapeños
- Ingredients
- 3 eggs
- 2 tbsp shredded cheese
- 1 tbsp jalapeños
- Directions
- Cook eggs into omelet.
- Add cheese and jalapeños before folding.
Lunch: Shrimp Caesar Salad
- Ingredients
- 5 oz shrimp (cooked)
- 2 cups romaine
- 2 tbsp Caesar dressing
- 2 tbsp parmesan
- Directions
- Toss lettuce in dressing and parmesan.
- Top with shrimp.
Dinner: Turkey Taco Bowl with Cauliflower Rice
- Ingredients
- 4 oz ground turkey
- ½ tsp taco seasoning (sugar-free)
- 1 cup cauliflower rice
- 2 tbsp sour cream
- Directions
- Cook turkey with taco seasoning.
- Serve over cauliflower rice, top with sour cream.
Snack: Beef Jerky (low-carb, no sugar added)
Day 12
Breakfast: Keto Muffins
- Ingredients
- 1 cup almond flour
- 2 eggs
- 1 tsp baking powder
- 2 tbsp butter
- 2 tbsp erythritol
- Directions
- Mix ingredients, pour into muffin tin.
- Bake 15–18 minutes at 350°F.
Lunch: Egg Roll in a Bowl
- Ingredients
- ½ lb ground pork
- 2 cups shredded cabbage
- 1 tbsp sesame oil
- 1 tbsp soy sauce (low carb)
- Directions
- Cook pork until browned.
- Add cabbage, sesame oil, and soy sauce.
Dinner: Lemon Butter Cod with Zucchini
- Ingredients
- 6 oz cod
- 1 tbsp butter
- 1 tbsp lemon juice
- 1 cup zucchini, sliced
- Directions
- Pan-fry cod in butter and lemon juice.
- Sauté zucchini in olive oil.
Snack: Deviled Eggs (2 halves)
Day 13
Breakfast: Avocado Egg Bake
- Ingredients
- 1 avocado, halved and pitted
- 2 eggs
- Salt & pepper
- Directions
- Crack one egg into each avocado half.
- Bake at 375°F for 12–15 minutes.
Lunch: BLT Lettuce Wraps
- Ingredients
- 3 lettuce leaves
- 2 slices bacon
- 2 tomato slices
- 1 tbsp mayo
- Directions
- Spread mayo on lettuce.
- Layer bacon and tomato, roll up.
Dinner: Lamb Chops with Roasted Broccoli
- Ingredients
- 2 lamb chops
- 1 tbsp olive oil
- 1 cup broccoli
- Directions
- Season lamb, sear in olive oil until medium-rare.
- Roast broccoli 12 minutes at 400°F.
Snack: Cheese Crisps (store-bought or homemade)
Day 14
Breakfast: Veggie Frittata
- Ingredients
- 3 eggs
- ½ cup mixed veggies (spinach, zucchini, mushrooms)
- 2 tbsp shredded cheese
- Directions
- Sauté veggies, add beaten eggs.
- Cook on stove until edges firm, finish under broiler.
Lunch: Chicken Salad with Celery
- Ingredients
- 1 cup cooked chicken, shredded
- 2 tbsp mayo
- ¼ cup chopped celery
- Directions
- Mix chicken, mayo, celery in bowl.
- Serve in lettuce cups or on a plate.
Dinner: Bun-less Cheeseburgers with Mushrooms
- Ingredients
- 2 beef patties
- 2 slices cheddar
- 1 cup mushrooms, sautéed
- 1 tbsp butter
- Directions
- Grill burgers, top with cheese.
- Cook mushrooms in butter, serve on top.
Snack: 1 tbsp Almond Butter
Conclusion
By completing this second week, you’ve now gone a full 14 days of structured keto eating. These recipes are simple, satisfying, and flexible enough to repeat or mix and match. With just 2 weeks of consistency, you’ve built a foundation that many consider the best keto meal plan for beginners — sustainable, tasty, and effective for fat loss.