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This allows for more flexibility while offering similar benefits ( 9 , 10 ). And, just like last week, you can switch around meals as much as you want! One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20% of the RDI for calcium (20). If you already have a favorite recipe from Week 1, then you can certainly enjoy it this week as well! 11 Salmon is loaded with the vitamin-B complex and a great source of selenium.

On the app, you’ll also find an expansive recipe library and a shopping list feature where you can add ingredients from Total Keto Diet recipes or your own recipes. If it's keto, you can have less things like winter squash and sweet potatoes, but green beans, and all the broccoli family, all the lettuce stuff.

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About 20%-30% of your diet is protein, either lean (like chicken breast) or fatty (like bacon). Cherry Tomato 5 small Cheese (monterey jack) 1 oz. You can learn more about our panel here [weak evidence]. ↩ This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. Fruits – Apples, bananas, pears, peaches, oranges, mangos, nectarines, dried fruits (raisins, dates, mango).

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In one study, people with type 2 lost weight, needed less medication, and lowered their A1c when they followed the keto diet for a year.When following a keto diet, some people may find it difficult to work out the right foods to eat and when to eat them. 44 Using a ketogenic diet for epilepsy can allow some people to take fewer anti-epileptic drugs or none at all, while potentially still remaining seizure-free. Eating carbohydrates is likely to reduce ketosis, while adding more fat may increase ketosis (but still slow down weight loss).

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You see the correlation now between body fat and carbs? People use a ketogenic diet most often to lose weight, but it can help manage certain medical conditions, like epilepsy, too. 24Both conditions cycle, both are risk factors for each other, and anticonvulsant drugs used in epilepsy may potentially be effective in helping manage bipolar illness. That’s extra important when you're on a very low-carb diet—this type of eating causes your body to excrete water and electrolytes, which can lead to dehydration, dizziness, and fainting. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet. In addition to weight loss and energy, the keto diet has been shown to support skin health, cognitive function, memory, and hormonal balance (2). Full disclaimer This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.     Week 1 of the keto diet meal plan Monday Scrambled eggs (Breakfast) Keto Asian beef salad (Lunch) Keto pesto chicken casserole (Dinner) Tuesday Keto cheese roll-ups (Breakfast) Keto Caprese omelet (Lunch) Keto meat pie (Dinner) Wednesday Keto frittata with fresh spinach (Breakfast) Keto no-noodle chicken soup (Lunch) Keto Carbonara (Dinner) Thursday Dairy-free keto latte (Breakfast) Keto avocado, bacon and goat-cheese salad (Lunch) Keto pizza (Dinner) Friday Mushroom omelet (Breakfast) Keto smoked salmon plate (Lunch) Keto tortilla with ground beef and salsa (Dinner) Saturday Keto baked bacon omelet (Breakfast) Keto quesadillas (Lunch) Keto Asian cabbage stir-fry (Dinner) Sunday Keto pancakes with berries and whipped cream (Breakfast) Italian keto plate (Lunch) Pork chops with green beans and garlic butter (Dinner)   Week 2 of the keto diet meal plan Monday No-bread keto breakfast sandwich (Breakfast) Keto tuna salad with boiled eggs (Lunch) Keto hamburger patties with creamy tomato sauce (Dinner) Tuesday Bulletproof coffee (Breakfast) Keto roast beef and cheddar plate (Lunch) Keto fried salmon with broccoli and cheese (Dinner) Wednesday Keto coconut porridge (Breakfast) Keto shrimp and artichoke plate (Lunch) Keto chicken casserole (Dinner) Thursday Keto egg muffins (Breakfast) Keto cauliflower soup with crumbled pancetta (Lunch) Keto cheeseburger (Dinner) Friday Boiled eggs with mayonnaise (Breakfast) Keto Caesar salad (Lunch) Fat head pizza (Dinner) Saturday Classic bacon and eggs (Breakfast) Keto salmon-filled avocados (Lunch) Keto ribeye steak with oven-roasted vegetables (Dinner) Sunday Western omelet (Breakfast) Keto prosciutto-wrapped asparagus with goat cheese (Lunch) Creamy keto fish casserole (Dinner)   Feel free to adjust this sample keto diet plan by making it vegetarian, dairy-free, or choosing from hundreds of other keto recipes.     Shopping lists and more Do you want to get weekly shopping lists for the 14-day keto diet menu above? A low-carb and keto meal plan to kickstart your diet. I encourage you to switch it up with other foods from the Keto Diet Food List and make it fit your tastes and nutrition goals. Use a ketogenic diet and intermittent fasting at the same time. If you’re using our free keto meal plan to get started, then just cut out whichever meal you’re going to skip and expand the portions for the other 2 meals. Full keto alcohol guide   What are healthy fats on a keto diet?

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See Also
Daily Meal Plan for Ketogenic Diet
Popsugar Vegan Keto Meal Plan
Keto Meal Plan Recipe Book

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