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One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% ( 29 ). But these easy-to-pack salads, proteins and pizza (yes, pizza!) will help you stay on track. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. If you know you’ll be running low on time for Day 21, make the Broccoli Cheese Soup up to a week in advance so it’s ready when you need it.

Leafy greens, bell peppers, mushrooms, and cruciferous veggies like broccoli, cauliflower, and Brussels sprouts serve up the most nutritional bang for your buck without maxing out your daily carb allotment. Starting at just $8 per month, you can get nutritionist-developed keto meal plans, recipes, and grocery lists that can save you so much time and frustration. Avocados: Whole avocados or freshly made guacamole.

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Ranch seasoning mix, Parmesan cheese, and cayenne pepper make them very tasty. Parkinson’s disease: One study found that the diet helped improve symptoms of Parkinson’s disease ( 39 ).

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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. And of course, by skipping a meal each day you are saving even more money, and you’re saving precious time, too.

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Wednesday Breakfast: A ketogenic milkshake (try this or this). Those who do not eat meat or fish can replace these products with high fat plant-based foods. Also, I'm a huge fan of salted pumpkin seeds and salted sunflower seed kernels. This is mainly based on clinical experience [weak evidence]. Scott gets excited when he talks about good nutrition because he explains "we get to control everything that passes our lips". Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas. Day 1 Optional Breakfast: Frothy Keto Coffee Lunch: Chicken Pepper Stir-Fry Dinner: Keto Cottage Pie Day 2 Optional Breakfast: Keto Apple Cinnamon Muffins Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad Dinner: Creamy Tomato Basil Chicken “Pasta” Day 3 Optional Breakfast: Keto Breakfast Stack Lunch: Chicken Cauliflower “Couscous” Salad Dinner: Easy Salmon Curry Day 4 Optional Breakfast: Frothy Keto Coffee Lunch: Baked Eggs in Avocados Dinner: Leftover Keto Cottage Pie Day 5 Optional Breakfast: Keto Apple Cinnamon Muffins Lunch: Leftover Mini Spinach Meatloaves with Avocado Salad Dinner: One-Pot Pork and Cabbage Stew Day 6 Optional Breakfast: Keto Breakfast Stack Lunch: Leftover Chicken Cauliflower “Couscous” Salad Dinner: Zucchini Beef Saute with Garlic and Cilantro Day 7 Optional Breakfast: Frothy Keto Coffee Lunch: Chicken Hash with Coconut Dijon Sauce Dinner: Leftover One-Pot Pork and Cabbage Stew Week 4 Free Keto Meal Plan You have 1 week left of your free Keto meal plan! Diet First, you’ll ditch carbohydrate dependency and progress methodically toward full keto, avoiding the risks of backsliding and burnout that come from a shortcut approach. Going keto will seem incredibly easy because when you build metabolic flexibility, you’re hardly ever hungry! Keto Diet Meal Plan (Week 1) Be on the right track by following this easy keto meal plan. A lot of the fat may come from dairy in some ketogenic diets, but it's not essential, and I don't think it's a good idea in most cases to use a lot of dairy, especially our modern dairy which is full of hormones, pesticides, antibiotics, and it's not necessarily a health food. Make only a half batch of Scrambler Jars for this week. But don’t worry, your taste buds and your satisfaction won’t be a casualty of lower costs. But skipping dairy for whatever reason does not mean you have to eat boring food!

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See Also
Strict Keto Meal Plan Pdf
Keto Meal Planner and Shopping List
Keto Weekly Meal Plan

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