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Leftovers and Bulk Preps Included Maximize Your Keto Diet’s Success Customizing Your Meal Plan The daily caloric goal in the meal plan is about 1600 calories, +/- 100 calories. 6 That’s it, let’s move on to the 14-day meal plan and menu.     Week 1 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 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) Note Feel free to adjust this diet plan and menu to your liking. Beer, cider, wine, and other bottled alcoholic drinks tend to be high in sugars, so you might just want to avoid them. Best of all, you get a free 14-Day Keto Meal Plan with full step-by-step recipes to help you kickstart your keto diet! There are many scenarios that can cause constipation with the ketogenic diet. Flip the steak and cook to the desired level then rest for 5 minutes.

Using a meal plan when you start the keto diet can greatly help you succeed. Nickols-Richardson, PhD, RD, , Mary Dean Coleman, PhD, RD, Joanne J. Warm the almond milk and coconut milk in a saucepan over low heat. This hack is also known as a stall breaker, so if you’re stuck at a certain weight for three weeks or more, give the egg fast a try for a few days.

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Fold in the chopped ham and grated cheddar cheese. Option 3: "Make your own keto 'lunchable' with cubes of grilled chicken, a slice of nitrate-free ham, cheese cubes, pickle slices, a hard-boiled egg, a few raw grape tomatoes, raw veggies like cauliflower or broccoli, a few almonds or walnuts, guacamole, and ranch dressing," says Stefanski. (Looking for something meat-free? Peanut Butter and 3 Slices Thick-Cut Bacon Lunch: Mozzarella Tuna Melt Dinner: Cheesy Single-Serve Lasagna Total macros: Calories: 1,605, Fat: 116.

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But shoot for one that is very low—like, zero—in carbohydrates. If you aren’t living alone, make sure to discuss with your family or housemates before throwing anything out. Feel free to replace any of the recipes with your personal choice. Vitamin K2 comes from grass-fed dairy, cheese, egg yolk and grass-fed liver.  POTASSIUM is the mineral you need most, yet it is the hardest to get in the diet. Carbs get a lot of attention in PCOS because of insulin resistance, which 70% of women with PCOS have.

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5 g Prep Time: 15 minutes | Cook Time: 35 minutes Ingredients: 4 deboned chicken thighs Salt and pepper 1 small zucchini, sliced 2 small carrots, peeled and sliced 1 small parsnip, peeled and sliced 2 cloves garlic, sliced 3 tablespoons olive oil 1 tablespoon balsamic vinegar 2 teaspoons fresh chopped rosemary Instructions: 1. Cyclical Keto Dieting—This variation of keto dieting implements recurring carbohydrate re-feeds to help restore muscle glycogen stores for a short period of time after stores have been completely depleted. Avocado Oil Per 1 tablespoon (tbsp) serving: 124 calories, 0g net carbs, 0g protein, 14g fat Benefits: This is a good source of heart-healthy monounsaturated fatty acids. You still get to count it as weight lost, and you might even notice that you feel less bloated and even a little slimmer. You have to know that each time you carb up, it will take you 2 to 3 days to get back into Ketosis. As we mentioned above, the keto ratio was designed to help those with epilepsy, not as a weight loss diet. Feel free to save this infographic photo by pinning it to your Pinterest board for later use. ​​You can also download this printable PDF food list for later use: Click here to download it! 5 g Prep Time: 10 minutes | Cook Time: 25 minutes Ingredients: 2 slices thick-cut bacon 2 tablespoons white wine vinegar 2 tablespoons olive oil 2 tablespoons fresh raspberries Liquid stevia, to taste 4 cups fresh spring greens 1 ounce toasted pine nuts 1 tablespoon butter 7 ounces beef flank steak Instructions: 1.