14 Day Keto Meal Plan for Foodie People with Shopping List for Every Week

14 Day Keto Meal Plan 
for Foodie People with 
Shopping List for Every Week


This Meal Plan is taken from Amazon Bestseller Book on Keto

CLICK THE BLUE LINKS BELOW 👇 
to READ RESPECTIVE RECIPES 

WEEK 1 MEAL PLAN


MONDAY

Breakfast: Nut Medley Granola 

Per Day

Calories: 1840; Fat: 152g; Protein: 79g; Carbs: 39g; Fiber: 14g; Net Carbs: 25g 
Fat 74% • Protein 20% • Carbs 6%

TUESDAY

Breakfast: Peanut Butter Cup Smoothie (page 50)
Lunch: Cauliflower-Cheddar Soup (page 68)
Snack: Bacon-Cheese Deviled Eggs (2) (page 66)
Dinner: Lamb Leg with Sun-Dried Tomato Pesto (leftovers) (page 97) and Sautéed Crispy Zucchini (page 112)

Per Day

Calories: 1725; Fat: 139g; Protein: 87g; Carbs: 26g; Fiber: 10g; Net Carbs: 16g
Fat 74% • Protein 21% • Carbs 5%


WEDNESDAY

Breakfast: Avocado and Eggs (page 59)
Lunch: Cauliflower Cheddar Soup (leftovers) (page 68)
Snack: Nutty Shortbread Cookies (page 124)
Dinner: Baked Coconut Haddock (page 81) and Brussels Sprouts Casserole (page 109)

Per Day

Calories: 1607; Fat: 123g; Protein: 77g; Carbs: 34g; Fiber: 17g; Net Carbs: 17g
Fat 77% • Protein 19% • Carbs 4%

THURSDAY

Breakfast: Lemon-Cashew Smoothie (page 52)
Snack: Almond Butter Fudge (2) (page 123)
Lunch: BLT Salad (page 69)
Snack: Bacon-Pepper Fat Bombs (page 62)

Per Day

Calories: 1637; Fat: 137g; Protein: 79g; Carbs: 26g; Fiber: 6g; Net Carbs: 20g
Fat 75% • Protein 20% • Carbs 5%

FRIDAY

Breakfast: Berry Green Smoothie (page 51)
Snack: Bacon-Pepper Fat Bombs (2) (page 62)
Lunch: Roasted Pork Loin with Grainy Mustard Sauce (leftovers) (page 93)
Snack: Vanilla-Almond Ice Pops (page 125)
Dinner: Turkey Meatloaf (page 88) and Golden Rosti (page 115)

Per Day

Calories: 1635; Fat: 134g; Protein: 85g; Carbs: 21g; Fiber: 7g; Net Carbs: 14g
Fat 74% • Protein 21% • Carbs 5%

SATURDAY

Breakfast: Breakfast Bake (page 58)
Snack: Creamy Cinnamon Smoothie (page 54)i
Lunch: Turkey Meatloaf (leftovers) (page 88)
Snack: Nutty Shortbread Cookies (page 124)
Dinner: Cheesy Garlic Salmon (page 82) and Garlicky Green Beans (page 107)

Per Day

Calories: 1633; Fat: 137g; Protein: 81g; Carbs: 19g; Fiber: 5g; Net Carbs: 14g
Fat 76% • Protein 20% • Carbs 4%

SUNDAY

Breakfast: Nut Medley Granola (page 55)
Snack: Smoked Salmon Fat Bombs (page 63)
Lunch: Breakfast Bake (page 58)
Snack: Almond Butter Fudge (2) (page 123)
Dinner: Chicken Bacon Burger (page 82) and Portobello Mushroom Pizza (page 106)

Per Day

Calories: 1712; Fat: 143g; Protein: 79g; Carbs: 27g; Fiber: 13g; Net Carbs: 14g
Fat 75% • Protein 20% • Carbs 5%

WEEK 1 SHOPPING LIST

MEAT AND SEAFOOD

Bacon (44 slices)
Chicken breast, 1mboneless (6 ounces)
Chicken, ground (1 pound)
Haddock fillets, 4 boneless (5 ounces each)
Lamb leg (2 pounds)
Pork loin roast, boneless (2 pounds)
Salmon fillets, 4 boneless (5 ounces each)
Salmon, smoked (2 ounces)
Sausage, preservative-free or homemade (1 pound)
Turkey, ground (1!½ pounds)

DAIRY, DAIRY ALTERNATIVES, AND EGGS

Almond milk (2 cups)
Asiago cheese (½ cup)
Butter (2 cups)
Cashew milk, unsweetened (1 cup)
Cheddar cheese, shredded (2!¼ cups)
Coconut cream (¾ cup)
Coconut milk beverage (3 cups)
Cream cheese (5 ounces)
Eggs (20)
Goat cheese (12 ounces)
Heavy (whipping) cream (5!⅓ cups)
Mozzarella cheese, shredded (1 cup)
Parmesan cheese (1 cup)
Swiss cheese (1¼ cups)

PRODUCE

Acorn squash (1)
Avocados (4)
Basil, fresh (1 bunch)
Blueberries (1 pint)
Boston lettuce (2 heads)
Brussels sprouts (1 pound)
Cauliflower (2)
Celeriac (1)
English cucumber (1)
Garlic cloves (12)
Green beans (1 pound)
Kale (2 ounces)
Lemons (2)
Mint sprigs, fresh (1 bunch)
Onion, sweet (1)
Oregano, fresh (1 bunch)
Parsley, fresh (1 bunch)
Portobello mushrooms (4)
Raspberries (1 pint)
Spaghetti squash (1)
Spinach (1 cup)
Thyme, fresh (1 bunch)
Tomato (2)
Zucchini (4)

CANNED AND BOTTLED ITEMS

Almond butter (2 cups)
Chicken stock (4 cups)
Coconut milk (2 cups)
Coconut oil (2 cups)
Dijon mustard (½ teaspoon)
Grainy mustard (3 tablespoons)
Mayonnaise (⅔ cup)
Olive oil (1 cup)
Olive oil, extra-virgin (2 tablespoons)
Red wine vinegar (2 tablespoons)
Stevia, liquid (30 drops)
Sun-dried tomatoes packed in oil (1 cup)
Vanilla extract, alcohol-free (2 teaspoons)



PANTRY ITEMS

Almonds, ground (1!¾ cup)
Almonds, sliced (1 cup)
Black pepper, freshly ground
Cinnamon, ground (3 teaspoons)
Coconut, shredded unsweetened (4 cups)
Hazelnuts, ground (¾ cup)
Nutmeg, ground (1 teaspoon)
Peanut butter (2 tablespoons)
Pine nuts (¼ cup)
Protein powder, chocolate (2 tablespoons)
Protein powder, plain (4 tablespoons)
Protein powder, vanilla (8 tablespoons)
Pumpkin seeds, raw (½ cup)
Sea salt
Sesame seeds (1 teaspoon)
Sunflower seeds, raw (1¼ cups)
Sweetener, granulated (⅔ cup)
Vanilla bean (2)
Walnuts, chopped (10 ounces)



WEEK 2 MEAL PLAN

MONDAY

Breakfast: Berry Green Smoothie (page 51)
Snack: Nutty Shortbread Cookies (page 124)
Snack: Crispy Parmesan Crackers (page 65)
Dinner: Baked Coconut Haddock (page 81) and Brussels Sprouts Casserole (page 109)

Per Day

Calories: 1622; Fat: 126g; Protein: 88g; Carbs: 34g; Fiber: 15g; Net Carbs: 19g
Fat 70% • Protein 22% • Carbs 8%

TUESDAY

Breakfast: Nut Medley Granola (page 55)
Snack: Vanilla-Almond Ice Pops (page 125)
Snack: Chocolate-Coconut Treats (2) (page 122)

Per Day

Calories: 1606; Fat: 130g; Protein: 77g; Carbs: 35g; Fiber: 17g; Net Carbs: 18g
Fat 73% • Protein 20% • Carbs 7%

WEDNESDAY

Breakfast: Peanut Butter Cup Smoothie (page 50)
Snack: Crispy Parmesan Crackers (page 65)
Lunch: BLT Salad (page 69)
Snack: Smoked Salmon Fat Bombs (page 63)
Dinner: Lamb Leg with Sun-Dried Tomato Pesto (leftovers) (page 97) and Cheesy Mashed Cauliflower (page 111)

Per Day

Calories: 1604; Fat: 130g; Protein: 86g; Carbs: 23g; Fiber: 9g; Net Carbs: 14g
Fat 73% • Protein 21% • Carbs 6%

                      

THURSDAY

Breakfast: Avocado and Eggs (page 59)
Snack: Almond Butter Fudge (2) (page 123)
Lunch: Cauliflower-Cheddar Soup (page 68)
Snack: Berry Green Smoothie (page 51)
Dinner: Herb Butter Scallops (page 75) and Pesto Zucchini Noodles (page 114)

Per Day

Calories: 1720; Fat: 140g; Protein: 83g; Carbs: 32g; Fiber: 13g; Net Carbs: 19g
Fat 73% • Protein 20% • Carbs 7%

FRIDAY

Breakfast: Lemon-Cashew Smoothie (page 52)
Snack: Peanut Butter Mousse (page 127)
Lunch: Cauliflower-Cheddar Soup (leftovers) (page 68)
Snack: Chocolate-Coconut Treats (page 122)

Per Day

Calories: 1707; Fat: 139g; Protein: 84g; Carbs: 30g; Fiber: 7g; Net Carbs: 23g
Fat 73% • Protein 20% • Carbs 7%

SATURDAY

Breakfast: Breakfast Bake (page 58)
Snack: Queso Dip (page 67)
Lunch: Roasted Pork Loin with Grainy Mustard Sauce (leftovers) (page 93)
Snack: Almond Butter Fudge (3) (page 123)
Dinner: Lemon Butter Chicken (page 83) and Sautéed Asparagus with Walnuts (page 108)

Per Day

Calories: 1651; Fat: 142g; Protein: 75g; Carbs: 20g; Fiber: 5g; Net Carbs: 14g
Fat 76% • Protein 20% • Carbs 4%

SUNDAY

Breakfast: Nut Medley Granola (page 55)
Lunch: Breakfast Bake (page 58)
Snack: Raspberry Cheesecake (page 126) with ¼ cup whipped cream*
Dinner: Turkey Meatloaf (page 88) and Creamed Spinach (page 110)
*Add a dollop of freshly whipped cream to your Raspberry Cheesecake

Per Day

Calories: 1697; Fat: 140g; Protein: 71g; Carbs: 31g; Fiber: 13g; Net Carbs: 18g
Fat 74% • Protein 20% • Carbs 6%


WEEK 2 SHOPPING LIST


MEAT AND SEAFOOD

Bacon (14 slices)
Chicken breast, 2 boneless (6 ounces each)
Chicken thighs, bone-in, skin-on (4)
Dungeness crab meat (4!½ ounces)
Haddock fillets, 4 boneless (5 ounces each)
Lamb leg (2 pounds)
Pork loin roast, boneless (2 pounds)
Sausage, preservative-free or homemade (1 pound)
Sea scallops (1 pound)
Turkey, ground (1!½ pounds)

DAIRY, DAIRY ALTERNATIVES, AND EGGS

Almond milk (2 cups)
Butter (1!¼ cups)
Camembert cheese (4 ounces)
Cashew milk, unsweetened (1 cup)
Cheddar cheese (13 ounces)
Coconut cream (¾ cup)
Coconut milk beverage (½ cup)
Cream cheese (1¾ cups)
Eggs (20)
Goat cheese (2 ounces)
Heavy (whipping) cream (6!⅓ cups)
Parmesan cheese (10 ounces)
Swiss cheese (4 ounces)

PRODUCE

Asparagus (¾ pound)
Avocados (4)
Basil, fresh (1 bunch)
Bell pepper, red (1)
Boston lettuce (2 heads)
Brussels sprouts (1 pound)
Button mushrooms (1 pound)
Cauliflower (2)
Cilantro (1 bunch)
English cucumber (1)
Garlic cloves (10)
Jalapeño pepper (1)
Kale (1 bunch)
Lemons (3)
Onions, sweet (2)
Oregano, fresh (1 bunch)
Parsley, fresh (1 bunch)
Raspberries (2 pints)
Scallion (1)
Spaghetti squash (1)
Spinach (3 ounces)
Thyme, fresh (1 bunch)
Tomato (1)
Zucchini (4)

CANNED AND BOTTLED ITEMS

Almond butter (2 cups)
Chicken stock (4!¾ cups)
Coconut oil (1!¾ cups)
Grainy mustard (3 tablespoons)
Mayonnaise (⅓ cup)
Olive oil (½ cup)
Olive oil, extra-virgin (6 tablespoons)
Red wine vinegar (2 tablespoons)
Stevia, liquid (18 drops)
Sun-dried tomatoes packed in oil (1 cup)
Vanilla extract, alcohol-free (2 teaspoons)

PANTRY ITEMS

Almond flour (1!½ cups)
Almonds, sliced (1 cup)
Baking powder (½ teaspoon)
Black pepper, freshly ground
Cayenne pepper (¼ teaspoon)
Cinnamon, ground (1 teaspoon)
Cocoa powder (¼ cup)
Coconut, shredded unsweetened (3!¼ cups)
Hazelnuts, ground (¼ cup)
Nutmeg, ground (1 teaspoon)
Nutritional yeast (2 teaspoons)
Onion powder (½ teaspoon)
Peanut butter (6 tablespoons)
Pine nuts (¼ cup)
Protein powder, chocolate (2 tablespoons)
Protein powder, plain (2 tablespoons)
Protein powder, vanilla (2 tablespoons)
Pumpkin seeds (½ cup)
Sea salt
Sesame seeds (1 teaspoon)
Sunflower seeds (1 cup)
Sweetener, granulated (¼ cup)
Walnuts, chopped (1 cup)

Checkout Another BESTSELLER 

Keto Recipe Book 

Especially for BUSY PEOPLE



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