Two Weeks of Keto Meal Ideas and Snacks with Shopping List

Two Weeks of Keto Meal Ideas and Snacks with Shopping List

Already introduced to keto or want to know how to start? Learn how to eat a ketogenic diet with two weeks of keto meal and snacks ideas complete with a grocery list.

Modern diets for weight loss or healthy living should work hand in hand with a nourishing meal plan. Implementing a keto meal plan grocery list into your weekly shopping will keep you excited and motivated for your keto meal plan. With the help of this article, keto meal ideas will no longer be a foreign idea but a meal plan that seamlessly fits into busy lifestyles and schedules, letting will power and convenience work together to create maximum and long-lasting commitments for a healthier lifestyle. 

It is important to understand the two different metabolic modes our bodies have, glucose metabolism and fat metabolism (ketosis). Glucose metabolism is the process in which our body stores fat to be used up during times food may be scarce. Today’s modern typical diet revolves heavily around carbohydrates, meaning our body rarely can shift into fat metabolism mode as there is a constant supply of sugar. Switching to fat metabolism mode will encourage weight loss and reduce the risk of developing various degenerative diseases. 

Encouraging your body to easily alter between glucose and fat modes creates a healthy metabolism. A ketosis state (fat metabolism) not only aids weight management but also with improving energy levels, mental clarity, and overall health. The most effective way to begin the switching in and out of ketosis is considering incorporating intermittent fasting into your lifestyle along with substituting some of your daily meals or snacks with keto foods. 

 

What Is a Ketogenic Diet?

This probably isn’t your first-time hearing the word keto but what truly is a ketogenic diet? In the simplest of terms, a ketogenic diet is described as ‘a low carb, high fat and moderate protein intake diet.’ A keto diet encourages the body to utilise present body fat, burning the fat for energy and increasing fat breakdown, creating a metabolic state of ketosis. The restricted glucose intake on the diet allows the body to be fuelled by healthy fats lowering sugar and carb content. 

The main principle of the keto diet is to reduce carbohydrates in favour of an increase in fats. A standard guide for the keto diet is 75% fat, 20% protein and 5% carbs to enable the body to start the ketosis process. Ultimately your body becomes forced to use a different type of fuel as remaining in ketosis means your body uses stored fat (ketone bodies) rather than sugar (glucose) from carbs.  

 

What Foods Can You Eat on A Keto Diet?

Keto should not connote being boring, as a healthy keto diet incorporates a wide range of nutrient dense foods focusing usually on meat, fish, eggs, and non-starchy vegetables. This specific focus ensures no added sugars or starches become present in the body, keeping carbs low and fats high, acting as the catalyst for the fat burning process. 

As protein, meat, fish, tempeh or tofu are on offer each mealtime. Incorporating more fats into your diet through keto may be daunting however increasing olive oil, avocado oil or coconut oil consumption will further aid in remaining in ketosis and help you feel fuller for longer. 

Keto diet snacks don’t have to be limiting and restrictive as the Planet Organic's keto snack range means treat days can be guilt-free yet remain indulgent. From Keto Raw Brownies to Keto Victoria Sponge the range will almost make you forget you’re following a diet. 

 

 What Food Should Readers Avoid on A Keto Diet?

To achieve the goal of the keto diet, the state of your body burning stored fat for fuel, means sugary foods must be strictly limited. To successfully gain most of your calories from healthy fats, the foods outlined below must be avoided:

  • High sugar content food e.g. breakfast cereals, sports drinks etc.
  • High sugar fruits (natural sugar) e.g. bananas, watermelon, grapes are high-sugar fruits. Replace these for blackberries, raspberries, and strawberries in small portions.
  • Natural sweeteners e.g. honey, agave, maple syrup etc. 
  • Processed products e.g. pasta sauce, ketchup etc. 
  • Whole grains e.g. bread, pasta, brown rice.

To progress with your keto meal plan, limiting or avoiding these foods in favour of nutrient-dense whole foods helps stabilise your energy levels and reap the benefits of the keto diet. 

 

What Are the Pros and Cons of a Keto Diet?

PROS

  • Stabilise energy levels 
  • Improve brain function
  • Fuel a clearer frame of mind 
  • Weight loss, even though calories don't need to be counted 

A nutritional keto diet plan will benefit you greatly if you have begun a new health journey with the result to feel self-improvements. 

You may need extra guidance when undertaking a keto meal plan if you are on medication for diabetes/high blood pressure or breastfeeding. Seeking extra support from a medical professional in these situations will determine if a keto diet is right for you. 

 

Keto Meal Ideas Week One

Below are easy, and rewarding keto meal ideas for breakfast, lunch, dinner, and snacking options to increase your chances of success on your keto diet. These adaptable keto meal plan recipes will automatically make your first week easier, helping you spend less time planning and more time enjoying. 

 

Monday

Breakfast: Keto Granola and Yoghurt

Lunch: Keto Bagel with Nut Cheese and Watercress

Dinner: Jackfruit and Butternut Squash Tajine

Snacks: Caramel and Sea Salt Bar

 

Tuesday

Breakfast: Cinnamon Keto Bagels with Peanut Butter

Lunch: Chilli Bean Soup and Keto Roll

Dinner: Coconut Wrap Fajitas

Snacks: Raw Keto Brownie

 

 

Wednesday

Breakfast: Peanut Butter Smoothie with Hemp Milk and Powdered Erythritol 

Lunch: Grilled Chicken Salad

Dinner: Salmon with Creamy Leeks

Snacks: 100% Dark Chocolate

 

Thursday

Breakfast: Chocolate Keto Porridge with Blueberries

Lunch: Egg, Mayonnaise and Watercress Rolls

Dinner: Vegetable Stir Fry with Better Than Noodles

Snacks: Strawberries and Almonds

 

Friday

Breakfast: Tofu Scramble with Red Pepper and Mushrooms

Lunch: Halloumi and Olive Salad

Dinner: Curry and Broccoli Rice

Snacks: Keto Raw Energy Bites 

 

Saturday

Breakfast: Bacon or Meatless Bacon Roll with Keto Ketchup

Lunch: Tuna and Avocado Salad

Dinner: Tempeh Burger with Rocket Salad

Snacks: Ape Keto Fuel Bar

 

Sunday

Breakfast: Scrambled Eggs and Smoked Salmon

Lunch: Avocado on Keto Rye Bread

Dinner: Tofu Sausages with Greens and Gravy

Snacks: Planet Organic Bourbon Vanilla Keto Bar

 

Keto Meal Ideas Week Two

For the second week this keto meal plan template will continue to help you maintain a daily menu full of effective and simple keto meal recipes

Monday

Breakfast: Nuts, Blueberries and Beef Jerky

Lunch: Ham and Cheese Rolls

Dinner: Tempeh Cabbage Leaf Fajitas

Snacks: Keto Caramel Shortbread

 

Tuesday

Breakfast: Keto Granola, Almond Milk and Strawberries

Lunch: Thai Chicken Broth Soup

Dinner: Minute Steak with Rocket Salad

Snacks: Planet Organic Low Sugar Almond Truffles

 

Wednesday

Breakfast: Strawberry Smoothie with Almond Milk and Collagen Powder

Lunch: Bacon or Meatless Bacon BLT

Dinner: Chicken, Bacon and Cauliflower Bake

Snacks: Planet Organic No Added Sugar Dark Chocolate

 

Thursday

Breakfast: Butterfat Coffee

Lunch: Scrambled Eggs and Mushrooms on Keto Rye Bread

Dinner: Tuna Steaks and Salad

Snacks: Keto Blondie

 

Friday

Breakfast: Green Smoothie with Avocado, Spinach and Almond Milk

Lunch: Grilled Cheese and Pickle Roll

Dinner: Mushroom Katsu Curry with Cauliflower Rice

Snacks: Beef Jerky

 

Saturday

Breakfast: Cauliflower Rice Kedgeree with Smoked Mackerel

Lunch: Mozzarella and Tomato Salad

Dinner: Chicken and Cauliflower Cheese

Snacks: Cheezy Kale Crisps

 

Sunday

Breakfast: Poached Eggs on Keto Rye Bread

Lunch: Kale Salad with Hemp Parmesan

Dinner: Roast Beef with Gravy and Green Vegetables

Snacks: Planet Organic No Added Sugar Hazelnut Praline Chocolate

 

You can shop all the products from our two week keto meal plan here.

 

Keto Friendly Shopping List

The keto diet does not have to be complicated. Below is a good keto shopping list of the main ingredients you will need to prepare our most popular keto meal plan recipes. This healthy keto shopping list will guide you on your keto diet journey, with all Planet Organics keto must haves! All the essential keto ingredients are available at one place and delivered to your door at the click of a button from the Planet Organic Keto Pantry. 

Check out our must-have keto ingredients:
Keto Sesame Bagels

Keto Hana Granola – Coconut and Almond

Planet Organic Low Sugar Almond Truffles

NKD Living Powdered Erythritol

Planet Organic Bourbon Vanilla Keto Bar

 

Where To Buy Keto Food?

Buying keto food online no longer requires effort! A simple search on the Planet Organic website will propel you into a range of keto-friendly foods and snacks. The highly popular range of keto products provides one less obstacle on your keto health journey. Buying keto food online couldn’t be easier as the Planet Organic Keto Shop offers keto supplements to keto drinks and chocolate bars; a one stop shop for all your keto must haves.

Whether you’re beginning a keto meal plan, a seasoned pro at keto meal plans or simply wanting to try and incorporate uncomplicated keto alternatives into your lifestyle, our Keto Range makes all this achievable and convenient.

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