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The following foods should be restricted: Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls. Day 1 Optional Breakfast: Traditional Keto Coffee Lunch: Bacon and Avocado Caesar Salad Dinner: Chicken Mushroom and Kale Casserole Day 2 Optional Breakfast: Keto Chocolate Hazelnut Muffins Lunch: Lemon Pepper Tuna Salad Dinner: Quick Ground Beef Stir-Fry Day 3 Optional Breakfast: Keto Bacon Mini Frittata Lunch: Simple Egg Salad Dinner: Leftover Chicken Mushroom and Kale Casserole Day 4 Optional Breakfast: Traditional Keto Coffee Lunch: Broccoli Bacon Salad with Fried Eggs Dinner: Beef Teriyaki with Sesame and Kale Day 5 Optional Breakfast: Keto Chocolate Hazelnut Muffins Lunch: Leftover Egg Salad Stuffed Cucumber Boats Dinner: Pan-Fried Tuscan Chicken “Pasta” Day 6 Optional Breakfast: Traditional Keto Coffee Lunch: Garlic Shrimp Caesar Salad Dinner: Apple Dijon Pork Chops with Roasted Broccoli Day 7 Optional Breakfast: Keto Bacon Mini Frittata Lunch: Chicken “Noodle” Soup with Easy Side Salad Dinner: Leftover Beef Teriyaki with Sesame and Kale Week 2 Free Keto Meal Plan You’ve enjoyed an entire week of eating Keto recipes. Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications ( 28 ). Eat just one slice Take a slice and eat as is or add it to your smoothie, chia pudding, or other low-carb dessert. This translates to: • 60-75 percent of calories from fat. • 15-30 percent of calories from protein. • 5-10 percent of calories from carbs. 3 oz of rotisserie chicken (120 calories, 3g fat, 1g carbs, 22g protein) 1 cup of steamed broccoli (30 calories, 0g fat, 6g carbs, 2g fiber, 3g protein) 2 tbsp of salted butter (203 calories, 23g fat, 0g carbs, 0g protein) 2 oz of cheddar (220 calories, 18g fat, 0g carbs, 14g protein) Total for this meal 574 calories, 44g fat, 7g carbs, 2g fiber, 39g protein 5g net carbs Totals for Day 3 1525 calories 112g fat 29g carbs 11g fiber 18g net carbs 80g protein Sample Keto Menu – Day 4 Breakfast Two Good Vanilla Yogurt (80 calories, 2g fat, 3g carbs, 12g protein) 4 slices of bacon (160 calories, 14g fat, 2g carbs, 22g protein) Total for this meal 240 calories, 16g fat, 5g carb, 22g protein 5g net carbs Lunch Salami and cream cheese cannoli, 1 serving (291 calories, 28g fat, 3g carbs, 8g protein) 3-5 Kalamata olives (45 calories, 4g fat, 2g carbs, 0g protein) 2 medium stalks of celery (15 calories, 0g fat, 4g carbs, 2g fiber, 1g protein) 2 tbsp of ranch dressing (140 calories, 14g fat, 2g carbs, 1g protein) 1 tbsp of mayonnaise (100 calories, 11g fat, 0g carbs, 0g protein) Total for this meal 600 calories, 57g fat, 11g carbs, 2g fiber, 9g protein 9g net carbs Salami & Cream Cheese Cannoli from No Bun Please Dinner Use your own taco seasoning if you’d like to cut down on your carb intake.

Appetite control On a keto diet you’re likely to gain better control of your appetite. I completely understand that the first weeks can be difficult trying to figure out what to eat and what to avoid.

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Daily meal planning can be as simple as meat, fish or chicken mains with a salad, or vegetable side – with melted butter, cheese, or a yummy full-fat sauce. 7 However, in the following three situations you may need extra support: Are you on medication for diabetes, e.g. insulin? By My Hot Southern Mess WATCH Simple Cauliflower Keto Casserole Cauliflower in a creamy cheese sauce: This simple cauliflower casserole is a perfect keto recipe and delicious to boot, just make sure to season it well. I completely understand that the first weeks can be difficult trying to figure out what to eat and what to avoid. Have a look at our low carb for doctors guide.   Disclaimer: While the ketogenic diet has many proven benefits, it’s still controversial.

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Portion calculation Serving size is calculated based on your parameters (gender, weight, height, habits, etc.) Built to your taste Our meal plan menu incorporates all of your favorite foods and consists of 4 meals per day. There is no obvious or proven upper limit for how long nutritional ketosis can be maintained. If you already have a favorite recipe from Week 1, then you can certainly enjoy it this week as well! By nicolewukber12 Chocolate-Peanut Butter Keto Cups These coconut oil-based chocolate peanut butter cups are a great on-the-go snack when you need to boost your fat intake on the keto diet. This can help if you are combining a ketogenic diet with exercise.

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This makes it possible to test for ketosis using urine strips. Lunch: A handful of nuts and celery sticks with guacamole and salsa. This benefit can also be derived from citric acid derived from lemons and limes so utilize these three liquids to keep cravings at bay. Full meal plan → Mon Tue Wed Thu Fri Sat Sun   More A ketogenic diet for beginners  Ketogenic diet foods – what to eat and what to avoid  More keto recipes   Meals Breakfasts Snacks Desserts Bread All keto recipes       Get started For everything you need to get started – keto meal plans, shopping lists, daily tips and troubleshooting – just sign up for our free 2-week keto low-carb challenge: Updates Get more awesome keto recipes, free video courses and keto news updates like over 500,000 people:     Keto diet meal plan Q&A Here are some of the most common questions about our keto diet plan. And once your taste buds adjust to life without added sugar, they’ll practically taste like candy. As a working mom-of-three (all under age 5), Kate, who’s also a qualified nutritionist, learned to master time-saving techniques in the kitchen. You may notice increased urination, and with that some extra salt is lost too. Yes, but it may not work as well as on a moderate-carb diet. It’s very easy to keep eating just because it tastes good. And that’s why we’ve created this free Keto meal plan to try to help you get started on Keto with ease. Grains or starches: Wheat-based products, rice, pasta, cereal, etc. I highly recommend investing in a food scale if you don’t have one already. Avoid keto flu Drink lots of fluids and get enough salt, especially during the first week, to minimize symptoms of the initial “keto flu.”5 For example, a cup of bouillon 1-2 times per day really helps. Hard Boiled eggs I always keep boiled eggs in the fridge, they come very handy when you don’t have time to cook.

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