Kefir Diet: 14-Day Meal Plan

The Kefir Diet 14-Day Meal Plan is an extended version of the classic kefir diet. It is more balanced and easier to follow, because the menu includes protein products, vegetables and whole grains. This makes the plan suitable for a longer weight loss period.

Rules of the 14-Day Kefir Diet Menu

  • Drink 1–1.5 litres of low-fat kefir every day and follow the menu below
  • Drink at least 1.5 litres of water or sugar-free tea in addition
  • Keep portions moderate: about 150 g of protein and 200 g of vegetables
  • Avoid sugar, fried food and alcohol for the whole period

14-Day Kefir Diet Menu Menu

DayBreakfastLunchSnackDinner
Day 1Kefir Smoothie with BerriesSteamed vegetables and 150 g chicken breast1 appleA glass of kefir and green salad
Day 2Overnight Oats with KefirCold Kefir Cucumber SoupA handful of berriesGrilled fish (150 g) and vegetables
Day 3Kefir and 1 boiled eggKefir with buckwheat porridge1 orangeKefir Zucchini Soup
Day 4Flourless Kefir PancakesKefir and chicken breast salad1 appleKefir with stewed vegetables
Day 5Kefir with Apple and CinnamonChicken in Kefir Marinade1 carrot stick saladKefir and 100 g cottage cheese
Day 6Kefir Granola BowlKefir with rice and vegetables1 pearKefir Omelette with Herbs
Day 7Kefir and 2 boiled eggsKefir Fruit Parfait1 appleKefir with fish and green salad
Day 8Kefir and 1 boiled eggKefir with stewed vegetables1 green appleSteamed chicken breast (150 g) and salad
Day 9Kefir Smoothie with BerriesKefir Zucchini Soup1 orangeKefir and 100 g cottage cheese
Day 10Overnight Oats with KefirKefir and chicken breast salad1 pearChicken in Kefir Marinade
Day 11Kefir and 2 boiled eggsCold Kefir Cucumber Soup1 appleGrilled fish (150 g) and vegetables
Day 12Flourless Kefir PancakesKefir with buckwheat porridgeA handful of berriesKefir Omelette with Herbs
Day 13Kefir with Apple and CinnamonKefir Fruit Parfait1 appleKefir with stewed vegetables
Day 14Kefir and 1 boiled eggKefir with rice and vegetables1 orangeSteamed fish (150 g) and green salad

Useful tips

  • Swap the recipes during the second week to avoid boredom
  • Use kefir in smoothies, soups and marinades for variety
  • Stop the diet and consult a doctor if you feel unwell

Related recipes

Try our easy recipes that fit this plan: Cold Kefir Cucumber Soup, Kefir Zucchini Soup, Chicken in Kefir Marinade, Flourless Kefir Pancakes, Kefir Fruit Parfait, Kefir Smoothie with Berries.

Before starting any diet, consult your doctor, especially if you have a chronic condition.

Meal Plans

Recipes for this diet