Level Up Your Keto: A 14-Day Intermediate Meal Plan
Published on: March 28, 2025
So, you've navigated the initial keto waters, conquered the "keto flu" (often by managing common mistakes), and your body is getting comfortable burning fat for fuel. Awesome work! Ready to take your keto journey to the next level?
This 14-day intermediate keto meal plan is designed for you. We'll move beyond the basics, introducing more diverse recipes (find more in our Easy Keto Recipes Guide) and flavor combinations to keep things exciting. The goal is to help your body become fully fat-adapted (learn more in the Beginner's Guide), making keto feel even more effortless and sustainable long-term.
We assume you're familiar with tracking your macros (or at least mindful of them) and understand the importance of electrolytes (a common keto mistake if neglected). This plan continues to focus on nutrient-dense whole foods but incorporates slightly more complex meals (still totally manageable!) to expand your keto kitchen skills.
(Quick Note: Macros provided are estimates. Always adjust portions based on your personal needs – use our Keto Macro Calculator if unsure. Aiming for under 30g net carbs daily is a good target at this stage.)
Large Cobb Salad: Grilled chicken, bacon bits, hard-boiled egg, 1/4 avocado, blue cheese crumbles, romaine, ranch dressing. (~550 kcal, 8g net carbs)
Dinner
Creamy Tuscan Salmon: Salmon fillet in a creamy sauce with spinach & sun-dried tomatoes (use sparingly!), served over zucchini noodles (find more zoodle recipes here). (~600 kcal, 9g net carbs)
Day 2
Meal
Description (Approx. Macros)
Breakfast
Chia Pudding with Berries & Nuts: Chia seeds soaked overnight in unsweetened almond milk, topped with a few berries & chopped pecans. (~380 kcal, 10g net carbs)
Lunch
Leftover Tuscan Salmon & Zoodles: Delicious the next day! (~600 kcal, 9g net carbs)
Dinner
Steak with Garlic Herb Butter & Brussels Sprouts: Pan-seared sirloin steak topped with garlic-herb butter, side of roasted Brussels sprouts. (~650 kcal, 7g net carbs)
Day 3
Meal
Description (Approx. Macros)
Breakfast
Full-Fat Cottage Cheese with Pecans: 1/2 cup cottage cheese (check label!) topped with chopped pecans. (~300 kcal, 6g net carbs)
Lunch
Steak Salad: Leftover steak sliced over mixed greens with crumbled blue cheese and olive oil vinaigrette. (~550 kcal, 5g net carbs)
Dinner
Chicken Stir-fry with Broccoli & Peppers: Chicken breast stir-fried with broccoli florets, bell pepper strips, soy sauce/tamari, and sesame oil. (~520 kcal, 10g net carbs)
Sweeten Smartly: Keto-Friendly Options
Need a touch of sweetness for sauces, dressings, or occasional treats? Keto-friendly sweeteners are essential. Swerve offers excellent replacements for granular, confectioners, and even brown sugar, measuring 1:1 without the carbs.
Avocado Toast (Keto Bread): Toasted keto bread (store-bought or homemade) topped with 1/2 mashed avocado & Everything Bagel seasoning. (~400 kcal, 8g net carbs)
Lunch
Leftover Chicken Stir-fry: Quick and easy. (~520 kcal, 10g net carbs)
Dinner
Pork Tenderloin with Creamy Mushroom Sauce: Roasted pork tenderloin sliced, served with a mushroom & heavy cream sauce, side of steamed green beans. (~620 kcal, 8g net carbs)
Day 5
Meal
Description (Approx. Macros)
Breakfast
Keto Smoothie: Unsweetened almond milk, 1 scoop protein powder, handful spinach, 1 tbsp MCT oil, few raspberries. (~420 kcal, 9g net carbs)
Lunch
Leftover Pork Tenderloin & Green Beans: Enjoy! (~620 kcal, 8g net carbs)
Dinner
Shrimp Scampi with Zucchini Noodles: Shrimp sautéed with garlic, butter, lemon juice, parsley served over zucchini noodles. (~500 kcal, 10g net carbs)
Day 6
Meal
Description (Approx. Macros)
Breakfast
Bacon & Egg Cups: Line muffin tins with bacon, crack an egg in each, add cheese, bake until set. (Make ahead). (~450 kcal, 3g net carbs)
Lunch
Tuna Melt (Keto Bread): Tuna salad (tuna, mayo) with melted cheddar on toasted keto bread. (~480 kcal, 7g net carbs)
Dinner
Cauliflower Crust Pizza: Use a pre-made or homemade crust, top with low-sugar sauce, mozzarella, pepperoni/mushrooms/peppers. (~600 kcal, 12g net carbs)
"Clean Out" Frittata: Whisk eggs with cream, pour over leftover cooked meats/veggies/cheese from the week in an oven-safe skillet, bake until set. (~550 kcal, 6g net carbs)
Week 2: Building Consistency
(Feel free to repeat favorite meals from Week 1, swap days around, or try these new ideas!)
Day 8
Meal
Description (Approx. Macros)
Breakfast
Smoked Salmon & Cream Cheese Cucumber Bites: Spread cream cheese on cucumber slices, top with smoked salmon & dill. (~380 kcal, 4g net carbs)
Lunch
Chicken Caesar Salad (No Croutons): Use pre-cooked chicken or leftover grilled chicken. (~500 kcal, 5g net carbs)
Dinner
Keto Chili (No Beans): Hearty ground beef chili with tomatoes, onions, peppers, spices. Top with cheese/sour cream. (~580 kcal, 10g net carbs)
Day 9
Meal
Description (Approx. Macros)
Breakfast
Bulletproof Coffee: 1 cup coffee blended with 1 tbsp butter & 1 tbsp MCT oil. (~250 kcal, 0g net carbs)
Lunch
Leftover Keto Chili: Even better the next day! (~580 kcal, 10g net carbs)
Dinner
Lemon Herb Roasted Chicken & Radishes: Whole chicken roasted with lemon & herbs, served with roasted radishes (a great low-carb potato swap!). (~650 kcal, 8g net carbs)
Convenient Snacking: Protein Bars
Need a quick snack between meals or post-workout? Munk Pack Probiotic Bars offer a good dose of protein (15g) with low net carbs (5g) and added gut health benefits. Keep a few handy for busy days.
Baked Cod with Lemon Butter Sauce & Broccoli: Simple, flaky fish with a flavorful sauce and veggie side. (~520 kcal, 6g net carbs)
Day 13
Meal
Description (Approx. Macros)
Breakfast
Keto Waffles/Chaffles: Made with almond flour/cheese/egg base. Topped with butter. (~450 kcal, 6g net carbs)
Lunch
Antipasto Salad: Deli meats (salami, ham), cheese cubes (provolone), olives, artichoke hearts (check carbs), roasted peppers over greens with Italian dressing. (~530 kcal, 8g net carbs)
Dinner
Pork Rind Crusted Chicken Tenders & Keto "Honey" Mustard: Chicken tenders coated in crushed pork rinds, baked until crispy. Dip made with Dijon mustard & keto sweetener. (~560 kcal, 5g net carbs)
Day 14
Meal
Description (Approx. Macros)
Breakfast
Leftover Chaffles/Waffles: Quick and easy. (~450 kcal, 6g net carbs)
Lunch
Leftover Chicken Tenders & Dip: Perfect for lunch. (~560 kcal, 5g net carbs)
Dinner
Steak Fajita Bowls (No Tortillas): Sliced steak sautéed with bell peppers & onions, served over lettuce with guacamole & sour cream. (~620 kcal, 10g net carbs)
This 14-day plan provides a solid foundation for intermediate keto. Feel free to swap meals, adjust ingredients, and continue exploring new keto recipes! Enjoy leveling up your keto game!
