50 Day Ketogenic Diet Meal Plan

Day 1
Breakfast: Bacon, Avocado, and Eggs

Lunch: Cobb Salad (lettuce, bacon, choice of protein, egg) + tomatoes & onions (optional) + Ranch
Dressing

Dinner: Keto Salmon Teriyaki (recipe) with Roasted Low-Carb Vegetables

Day 2
Breakfast: Chia Seed Pudding (3 tbsp Chia Seeds + 3/4 cup Almond Milk or Coconut Milk + Sweetener
of Choice (I use Lakanto) – Soak overnight. Top off with SF Chocolate, Walnuts or Pecans, or
ChocZero SF Syrup

Lunch: Protein Style Lettuce Wrapped Burger. I like it with Bacon 😀 – Use AlternaSweets Ketchup

Dinner: Egg Roll in a Bowl

Day 3
Breakfast: Egg Ham Cups (Use a muffin tin: Lay the ham first, crack an egg, add green / red / yellow
bell peppers, s+p, spices of choice. Bake at 400 for 12-15 minutes until cooked through)

Lunch: Chicken Soup : Almost any Chicken soup recipe will do that doesn’t call for flour or sugar —
just don’t add the noodles. Feel free to add carrots if you think you’re cool with it. 😎

Dinner: Chicken Salad (Shredded Chicken, Mayo, Salt, Pepper, Hot Sauce (optional) ) on 90 Second
Keto Bread

Day 4
Breakfast: Keto Sausage “Biscuit”: 90 Second Bread with Egg, Sausage, cheese and bacon

Lunch: Ham Lettuce Wraps: Deli Ham or choice of protein, Mayo, Cheese, tomato (optional)

Dinner: Keto Taco Salad: Ground Beef, Taco Seasoning (find one that doesn’t use a binder like
cornstarch or make your own). Add toppings like: Guacamole, Avocado, Tomatoes, Onions, Sour
Cream, Cheese.

Day 5
Breakfast: Chicken Salad Stuffed Avocado

Lunch: Protein Plate: Hard Boiled Eggs, Deli Ham, Cheddar or Mozzarella Cheese

Dinner: Pork Chops fried in Coconut Oil or Avocado Oil with Roasted Asparagus

Day 6
Breakfast: Omelette with Cheese, Spinach, Sausage

Lunch: Caesar Salad with Chicken or choice of Protein (ask for no croutons!)

Dinner: Steak with Sauteed Spinach or Bok Choy

Day 7
Breakfast: Cream Cheese Pancakes (1 oz Cream Cheese, 1 Egg, Dash of Cinammon — Blend till
smooth. Fry it in Butter.) with ChocZero SF Syrup

Lunch: Roasted Chicken with Pesto & Zoodles or House Foods Shirataki Noodles

Dinner: Cheesy Chicken with Roasted Brussel Sprouts

Day 8
Breakfast: Scrambled Eggs with Cheese & Sausage (or Chorizo)

Lunch: Sausage with Roasted Bell Peppers with Pesto Zoodles or House Foods Shirataki Noodles (Cut
up the sausage and saute it with bell peppers. Serve it with some zoodles and pesto — homemade or
store bought)

Dinner: Keto Chili with Good Dees Keto Cornbread Mix

Day 9
Breakfast: Bacon & a side of low-carb vegetables (I love spinach with bacon!)

Lunch: Ham, Cheese, and Pickle roll ups & hard boiled eggs

Dinner: Pan Fried Shrimp in garlic butter with a side of low-carb vegetables (just a reminder that I do
have a Ketogenic Diet Grocery List here!)

Day 10
Breakfast: Bacon & Egg muffins (In a bowl: Scramble eggs & add crumbled cooked bacon. Add spices
that you like. Pour evenly in muffin tin and bake at 400 for 12-15 minutes or until egg is cooked
through)

Lunch: Deviled Eggs topped with Bacon

Dinner: Creamy Garlic Mushroom Chicken

Day 11
Breakfast: Keto Avocado Smoothie: 1 Avocado, Handful of Ice, 1/4 Cup of Half & Half or Heavy
Cream, 1/2 cup of Almond Milk, and Keto Lakanto Sweetener. Blend until smooth. I like my
smoothies thick (but feel free to add more Almond Milk to your liking).

Lunch: Tuna Salad with Flax Crackers

Dinner: Bell Pepper stuffed with Sausage (or choice of protein) and Cheese

Day 12
Breakfast: Crispy Bacon topped with Peanut Butter & SF Chocolate Chips (this is an excellent
combination)

Lunch: Cauliflower Chicken Bowl (Cooked Riced Cauliflower with Grilled Chicken or protein of choice,
Salsa, Avocado, and Lemon Vinaigrette )

Dinner:Rotisserie Chicken (store bought is OK) with Keto Coleslaw.

Day 13
Breakfast: Soft/Hard Boiled Eggs with Sausage or Ham

Lunch: Keto Meat/Cheese/Veggie Plate — Here are some ideas: Mozzarella Cheese, Provolone,
Pepper Jack, Deli Ham, Turkey, Roasted Chicken Breast, Roast Beef, Celery, Cucumbers.

Dinner: Keto Kung Pao Chicken

Day 14
Breakfast: Soft/Hard Boiled Eggs with Sausage or Ham

Lunch: Egg Salad with Flax Crackers (I love this Brand – Ella’s Flats) (Chopped up boiled eggs, mayo,
salt, pepper, Dijon mustard)

Dinner: Grilled Chicken Salad with Lettuce, Spinach, Avocado, Cherry Tomatoes, Feta Cheese,
Kalamata Olives with a basic Vinaigrette.

Day 15
Breakfast: Omelette with Cheese, Spinach, Sausage

Lunch: Antipasto Salad ( SLICED: Salami, Pepperoni, Pepperoncini, Provolone Cheese, Fresh
Mozarella, Artichokes, Cherry Tomatoes, Kalamata Olives, chopped basil and topped off with Olive
Oil & Red Wine dressing)

Dinner: Protein Style Lettuce Wrapped Beef/Chicken Burger with Bacon . No ketchup or special
sauces – I like AlternaSweets Keto Ketchup

Day 16
Breakfast: Scrambled Eggs with Bacon

Lunch: Chicken Stir fry with Broccoli (don’t use cornstarch to thicken — try Xanthan Gum instead or
omit)

Dinner: Chicken Wings (if you make it at home — use coconut oil or avocado and of course, don’t
use flour) Serve with Ranch Dressing

Day 17
Breakfast: Keto Sausage “Biscuit”: 90 Second Bread with Egg, Sausage, cheese and bacon

Lunch: Asian Salmon Salad (Grilled Salmon, Shredded Lettuce, Cucumbers, Red Bell Peppers, Thai
Basil, and Sesame Dressing)

Dinner: Chicken Wings (if you make it at home — use coconut oil or avocado and of course, don’t
use flour) Serve with Ranch Dressing

Day 18
Breakfast: Keto Avocado Bacon Boats ( Slice the avocado, remove the pit, and flesh out some of the
avocado. Crack an egg in the middle and top it off with cooked bacon. Bake for 15-20 mins or until
egg is cooked to your liking).

Lunch: Keto Salmon Cakes (recipe)

Dinner: Keto Cheese Shell Tacos with Ground Beef or protein of choice (recipe)
Day 19
Breakfast: Keto Chocolate Mug Cake (feel free to google this, there are so many varieties!) My
favorite one is this: 1 tbsp Almond Flour, 1 tbsp butter, 2 tbsp of Lakanto Keto Sweetener, 1 Egg, 1
tbsp Cocoa Powder, 1/4 tsp Baking Powder. Mix and microwave for 1 minute.

Lunch: Easy Keto Jalapeno Poppers (Slice Jalapeno in half and remove seeds and place on baking
sheet. Fill with cream cheese and wrap in bacon. Bake at 375 degrees for 30 mins or until bacon is
cooked to your liking)

Dinner: Keto Spaghetti with Zoodles or House Foods Shirataki Noodles (I found that Rao’s
Homemade has the least amount of Sugar)

Day 20
Breakfast: Keto Strawberry Smoothie: Handful of Strawberries, Handful of Ice, 1/4 Cup of Half & Half
or Heavy Cream, 1/2 cup of Almond Milk, and Keto Lakanto Sweetener . Blend until smooth. Top it
off with some ChocZero Keto Strawberry Syrup or Keto Chocolate Syrup! BTW – I like my smoothies
thick (but feel free to add more Almond Milk to your liking).

Lunch: Fat Head Keto Pizza (google any fat-head recipe) . I like to top mine off with pepperoni,
sausage, olives, and green bell peppers

Dinner: Caesar Salad with Chicken or choice of Protein (ask for no croutons!)

Day 21
Breakfast: Simple BAE ( Bacon, Avocado, Eggs)

Lunch: Protein Plate: Hard Boiled Eggs, Deli Ham, Cheddar or Mozzarella Cheese

Dinner: Keto Zero Carbs Chicken Tenders (Slice Chicken Breast thinly and use crushed pork rinds
instead of flour). Dip with Ranch, Keto BBQ Sauce, or AlternaSweets Ketchup

Day 22
Breakfast: Keto Hot Breakfast “Oatmeal”

Lunch: Sausage with Cabbage “Noddles” (Use any sausage you like and slice the cabbage thinly and
saute). Top with hot sauce (optional)

Dinner: Broiled Salmon with low-carb vegetables

Day 23
Breakfast: Sausage Patties & Scrambled Eggs

Lunch: Low Carb Tortilla Wrap (or lettuce wrap) with Ham or protein of choice, mayo, lettuce,
avocado.

Dinner: Eggplant Keto Lasagna ( Use any lasagna recipe without sugar and swap out the noodles with
Eggplant.)

Day 24
Breakfast: Sausage Patties & Scrambled Eggs
Lunch: Southwestern Chicken Salad: Grilled Chicken, Lettuce, Salsa, Mozzarella Cheese, Avocado and
Sour Cream with Southwest Ranch Dressing (I like this one).

Dinner: Pan fried Fish (cod, halibut, salmon) with Fried Garlic Cauli Rice.

Day 25
Breakfast: Sauteed Zucchini & Sausages

Lunch: Chicken Teriyaki & Low-Carb Roasted Vegetables

Dinner: Ground Chicken with Sauteed Kale and Bell Peppers

Day 26
Breakfast: Keto Cream Cheese Pancakes with Sugar-Free Chocolate Chips

Lunch: Chicken Salad Lettuce Wraps

Dinner: Salmon Sliders (Try it with my salmon recipe + Tomato + pickles + 90 Second Keto Bread)

Day 27
Breakfast: Bacon & Egg muffins (In a bowl: Scramble eggs & add crumbled cooked bacon. Add spices
that you like. Pour evenly in muffin tin and bake at 400 for 12-15 minutes or until egg is cooked
through)

Lunch: Buffalo Chicken Salad (you can try these with Celery sticks, flax seed crackers or pork rinds!) (I
love this Brand – Ella’s Flats)

Dinner: Keto Taco Salad (with chicken or ground beef). For crunch, I like to use Whisps or Parm
Crisps.

Day 28
Breakfast: Keto Chocolate Chia Seed Pudding topped with ChocZero SF Syrup

Lunch: Chicken Keto Quesadillas (I like to use shredded rotisserie chicken and sandwich it between 2
layers of cheese!)

Dinner: Keto Chili with 90 second bread or Good Dees Keto Cornbread Mix

Day 29
Breakfast: Keto Quiche (instead of flour pastry, you can use fat head dough or make it crustless)

Lunch: Italian Salami Chopped Salad (with Italian dressing)

Dinner: Keto Spaghetti with Meatballs (as always, use a tomato sauce with the least amount of sugar.
This is what I use)

Day 30
Breakfast: Keto Friendly Yogurt with berries & Walnuts

Lunch: Tuna Salad with Pico de Gallo & Cucumbers

Dinner: Chicken Stir Fry with Baby Bok Choy

Day 31
Breakfast: Keto Breakfast Burrito / Bowl (use a low carb tortilla or eat it without)

Lunch: Bacon Wrapped Mozzarella Cheese or Halloumi Cheese (great for grilling!)

Dinner: Chicken Broccoli Stir Fry with Shirataki Noodles

Day 32
Breakfast: Keto Cream Cheese Pancakes with a side of bacon

Lunch: Cauliflower Shrimp Fried Rice (recipe)

Dinner: Chicken Alfredo with Broccoli (you can use Zoodles or House Foods Shirataki Noodles )

Day 33
Breakfast: Hotdogs wrapped in Fat Head Dough dipped in AlternaSweets Ketchup

Lunch: Snack plate: Pickles, Deli Ham / Turkey / Chicken, Red Bell Peppers, Flax Crackers, Cheese. (I
love this Brand – Ella’s Flats)

Mediavine
Dinner: Pork Sausage Egg Roll in a Bowl

Day 34
Breakfast: Keto Cream Cheese Pancakes layered with Peanut Butter or Almond Butter. Drizzle
ChocZero SF Syrup

Lunch: Snack plate: Pickles, Deli Ham / Turkey / Chicken, Red Bell Peppers, Flax Crackers, Cheese. (I
love this Brand – Ella’s Flats)

Dinner: Pork Sausage Egg Roll in a Bowl

Day 35
Breakfast: Fried Eggs & Bacon

Lunch:

Dinner: Stuffed Poblano Peppers with Sausage (or choice of protein) and Cheese

Day 36
Breakfast: Keto Granola ( I love this brand!)

Lunch: Lemon Pepper Chicken Wings

Dinner: Grilled Chicken with a side of Roasted Asparagus & Sauteed Spinach

Day 37
Breakfast: Low Carb Breakfast Tortilla Wrap with Sausage, Eggs, and Cheese

Lunch: Keto Egg Loaf with ChocZero SF Syrup

Dinner: Fat Head Chicken Pizza

Day 38
Breakfast: Keto Chaffle (sooo many varieties of this on Google!)

Lunch: Keto Fritata with Spinach

Dinner: Bacon Wrapped Shrimp dipped in Marinara Sauce or Ranch

Day 39
Breakfast: Keto Savory Cauliflower Cheese Waffles (Riced Cauliflower, Mozarella, Cheddar Cheese,
and Egg. I like to add bacon and spinach to this too! Use your waffle maker! )

Lunch: Lettuce Wrapped Turkey BLT

Dinner: Zucchini Pizza Boats (cut the zucchini in half, core out the inside and add tomato sauce,
pepperoni and cheese and bake for 20-25 minutes or until the zucchini is cooked through).

Day 39
Breakfast: Keto Savory Cauliflower Cheese Waffles (Riced Cauliflower, Mozzarella, Cheddar Cheese,
and Egg. I like to add bacon and spinach to this too! Use your waffle maker! )

Lunch: Lettuce Wrapped Turkey BLT

Dinner: Zucchini Pizza Boats (Cut a zucchini in half, core out the inside and add tomato sauce,
pepperoni and cheese and bake for 20-25 minutes or until the zucchini is cooked through).

Day 40
Breakfast: Cheese Crisps (using this recipe) with Chicken Salad

Lunch: Almond & Parmesan Crusted Keto Chicken Tenders (Use Almond Flour or almond meal and
dredge the chicken. You can also use Crushed Pork Rinds!)

Dinner: Tuna Patties (1-2 Cans of Tuna, Onions, Green Bell Peppers, Dijon Mustard, Lemon Juice,
Lemon Zest, 2 Eggs. Form it into a patty and fry it up with Coconut Oil or Avocado Oil).

Day 40
Breakfast: Cheese Crisps (using this recipe) with Chicken Salad

Lunch: Almond & Parmesan Crusted Keto Chicken Tenders (Use Almond Flour or almond meal and
dredge the chicken. You can also use Crushed Pork Rinds!)

Dinner: Tuna Patties (1-2 Cans of Tuna, Onions, Green Bell Peppers, Dijon Mustard, Lemon Juice,
Lemon Zest, 2 Eggs. Form it into a patty and fry it up with Coconut Oil or Avocado Oil).

Day 41
Breakfast: Keto Cream Cheese Pancakes with Strawberry Jam & ChocZero Strawberry Syrup
( ChocZero SF Syrup)

Lunch: Stuffed Jalapeno Peppers with Ground Beef (same concept as Jalapeno Poppers, but use
cooked ground beef and bake it for 20-30 mins)

Dinner: Roasted Brussel Sprouts with Bacon & Pan Fried Salmon
Day 42
Breakfast: Sausage Patties & Omelette

Lunch: Eggs, Almonds & Pepperoni Wrapped Mozzarella Cheese

Dinner: Fried Cheese Wrap with Pepperoni and Bacon (I fried up some cheddar cheese in a skillet,
added some pepperoni and tomato sauce and more cheese on top. Flipped it until both sides are
crispy.)

Day 43
Breakfast: Avocado with Bacon & Eggs

Lunch: Lettuce Wrapped Sub Sandwich (Choice of protein, low-carb vegetables and keto condiments)

Dinner: Chicken Bacon Ranch Club Salad (Lettuce, Grilled Chicken, Tomatoes, Cucumbers, Cheese,
Bacon with Ranch Dressing)

Day 43
Breakfast: Breakfast Skillet (scrambled eggs with low-carb vegetables. Try swapping potatoes with
roasted radish)

Lunch: Antipasto Salad

Dinner: Fried Chicken (Use crushed pork rinds or protein powder!)

Day 44
Breakfast: Breakfast Skillet (scrambled eggs with low-carb vegetables. Try swapping potatoes with
roasted radish)

Lunch: Lettuce Wrapped Turkey Sub (just sub out the bread!)

Dinner: Crispy Chicken Thighs (a la Nom Nom Paleo)

Day 45
Breakfast: Corned Beef Hash (use radish instead of potatoes or just omit) with Eggs

Mediavine
Lunch: Keto Chili with 90 Second Bread

Dinner: BBQ Ribs with AlternaSweets BBQ Sauce

Day 46
Breakfast: Pizza Omelette (I just add pepperoni in the omelette)

Lunch: Chicken Teriyaki & Cauliflower Rice

Dinner: Sauteed Shrimp with Garlic & Butter

Day 47
Breakfast: Vanilla Chia Seed Pudding with Lakanto Sweetener and berries
Lunch: Beef Broccoli (with no sugar)

Dinner: Keto Salmon Teriyaki & Roasted Brussel Sprouts

Day 48
Breakfast: Fat Head Low Carb bagels

Lunch: Avocado & Cucumber Salad (diced avocado, cucumbers, cilantro, salt, and lime juice). I like
eating this with flax crackers. (I love this Brand – Ella’s Flats)

Dinner: Sauteed Zucchini in butter & garlic with Shrimp

Day 49
Breakfast: Crispy Bacon topped with Almond Butter & Sugar-Free Jam

Lunch: Egg Salad with Flax Crackers

Dinner: Protein Style Lettuce Wrapped Beef/Chicken Burger with Bacon. No ketchup or special sauces
– I like AlternaSweets Keto Ketchup.

Day 50
Breakfast: Keto Avocado Smoothie

Lunch: Egg Salad with Flax Crackers (I love this Brand – Ella’s Flats)

Dinner: Grilled Chicken or Roast Beef Salad with Lettuce, Spinach, Avocado, Cherry Tomatoes, Feta
Cheese, Kalamata Olives with a basic Vinaigrette.

WHAT TO DRINK ON KETO

Basically if you avoid sugar of any kind (including naturally occurring fruit sugars, honey, agave, etc)
you should be able to drink it on Keto. Take a look at the Nutrition Info under “Total Sugars” or
“Added Sugars” and make sure there’s no sugar. Here’s a list of drinks you can have on Keto
(excluding alcohol! :D)

Water (OF COURSE)

Plain Drip Black Coffee (feel free to add half & half, heavy cream, coconut milk, or almond milk — just
make sure it’s unsweetened)
Unsweetened Tea
Diet Soda / Coke Zero ** in moderation and honestly “moderation” depends on you.
Cold Brew Coffee
Powerade Zero – if you’re in a pinch, this is great.
Sparkling Water
Cafe Americano (has around 4g carbs though but delicious)
Bone Broth
Unsweetened Almond Milk
Unsweetened Coconut Milk
Unsweetened Macadamia Milk
Sugar-Free Energy Drinks ** in moderation (Bang, Rockstar Zero, Monster Zero)
Matcha Latte (use almond milk and make sure Matcha is unsweetened)
Flavored Water Enhancers (Mio, Crystal Light and the like)
KETO SNACK IDEAS
Here are some Keto Diet Snack ideas that you can try with this meal plan!

Pork Rinds
Fat Bombs
Bacon Chips
Flax Seed Crackers
Chia Seed Crackers
Almonds
Low Carb Granola – I love Lolli’s!
Macadamia Nuts
Sugar Free Chocolate — My favorite is ChocZero
Dark Chocolate
Olives
Sugar Free Jello
Avocados
Parmesan Chips
Beef Jerky
Beef Sticks
Hard Boiled Eggs
Pickles
Blackberries with SF Chocolate
Pumpkin Seeds
Sunflower Seeds
Pistachios
Nut Butters
Coconut Chips (sugar free!)
Fat Head Crackers with Tuna Salad
Low Carb Ice Cream
Strawberries
Salami
Roll Ups (ham, turkey, etc)
Quest Bars
Quest Chips
Cheese Crisps
Moon Cheese
Raspberries
Pepperoni Chips
Full-Fat Yogurt