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Although not dairy, unsweetened almond milk and coconut milk are both good milk substitutes. Sports drinks are full of sugars, and only have low amounts of these minerals, so it’s best to avoid them. We make sure each and every recipe is delicious, nutritious and will keep you under your daily carb limit, even if you go for seconds. Ketchup, barbecue sauce, and Asian sauces like duck sauce and sweet-and-sour sauce are loaded with sugar. Lunch Option 1: Taco Salad Ground Beef (80/20) 3 oz. Pour the mixture into the pie plate and top with mozzarella and pepperoni.

If you’d like to receive different weekly meal plans like this with complete and organized shopping lists, delicious and nutritious breakfasts, lunches, dinners, and snacks recipes as well as tips guaranteed to keep you on track with your keto diet journey, make sure to check the Balanced Keto Weekly Meal Plans program. 80 If you are not hungry when you wake up, feel free to skip breakfast or just have a cup of coffee.

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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? Place the cauliflower in a food processor and pulse into rice-like grains. The remaining 5 percent or so should come from carbohydrates.

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Avocado Oil Cocoa Butter Coconut Oil Duck Fat Ghee Lard (non-hydrogenated) Macadamia Oil MCT Oil Olive Oil Palm Shortening Red Palm Oil Sesame Oil (small amounts) Tallow Walnut Oil (small amounts)   Fish Fish is highly nutritious, but buy wild-caught fish whenever possible. So back to the pressing questions at hand: Is insulin anabolic? I don't think it is for everyone (and perhaps not for the long-term), but it's still interesting to see what your body can achieve through thick and thin.

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For your convenience and to save you time, we also created this infographic to summarize what you can eat on keto. 8 grams is recommended for people who do endurance training or weight-lifting, and would like to build muscle. 5 g, Net Carbs: 5 g Prep Time: 10 minutes | Cook Time: 10 minutes Ingredients: 4 Easy Cloud Buns 1 teaspoon butter 4 large eggs 1 medium tomato, sliced into 4 slices 1 ounce fresh mozzarella, sliced thin 1 small avocado, sliced thin 2 ounces sliced salami Salt and pepper Instructions: 1. Add the onion powder and garlic powder then stir in the soy sauce and sesame oil. That’s why we have green smoothies and cauliflower salads in our Keto meal plan. Sparkling water: Sparkling water can make an excellent soda replacement. Turn the chops and cook for another 6 minutes or until cooked to the desired level. Lieberman, MD; Marie Almon, MS, RD; Melinda Hansen, ARNP; Gerardo Rojas, MD; Gervasio A.