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Calculating Your Fat Macros: You’ll eat the rest of your calorie intake in fat. 5g, Protein: 103g, Net Carbs: 22g Breakfast: Lemon Poppy Ricotta Pancakes with 3 Slices Thick-Cut Bacon Lunch: Leftover Spiced Pumpkin Soup with ½ Medium Avocado Dinner: Leftover Rosemary Roasted Chicken and Veggies Total macros: Calories: 1,665, Fat: 130g, Protein: 95. That’s why we created our Keto in Five ecookbook series which includes Breakfast in Five, Lunch in Five, Dinner in Five, and Dessert in Five. So here are 4 steps to creating your own Batch Cooking Keto meal plan… We suggest doing this every weekend (on Saturday or Sunday): Find 2 Keto casserole or stew dishes each week.

If you like or dislike certain recipes, feel free to shift things around. It's a Cyclical Ketogenic Diet, or CKD for short. 6 (December 1998): 1358–63. www.ncbi.nlm.nih.gov/pubmed/9832569/. The value before the parentheses indicates how much of the ingredient you will need for breakfast, lunch, or dinner, and the value within the parentheses indicates the amount of the ingredient needed for snack. The exact amount you should eat to get into ketosis will differ from person to person.

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Protein powders including ​collagen peptides can be a very convenient way to reach your protein macro for the day but will not keep you full in the same way as whole foods. Once you’re in ketosis for long enough (about 4 to 8 weeks), you become keto-adapted, or fat-adapted. Blend on high speed for 30 to 60 seconds until smooth. The second type is the High Protein Keto Diet, which is geared mostly towards extremely active people or athletes.

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21-Day Low Carb Weight Loss Meal Plan: easy to follow recipes designed specifically to help you lose the unwanted weight and body fat. #3. How To Use This Plan: Make sure you know your daily macros (how much fat, protein, carbs and calories you need to achieve your goal) Each recipe has anywhere between 2-6 servings, so be sure to prepare according to your macros and personal needs.

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Testing For Ketosis You can test yourself to see whether you’ve entered ketosis just a few days after you’ve begun the keto diet! If you avoid vegetables which are high in starch and sugar like corn, beets and carrots or carrot juice which is packed with sugar, you don’t have to worry about the vegetable family.  In fact, you want to eat lots of green leafy vegetables, cruciferous vegetables and Brussels sprouts. Basically, you want to avoid: All sauces, unless homemade Soy beans, soy milk and other soy products Gluten Most fruits such as banana, apple, papaya, dragon fruit, durian, water melon, orange, pineapple, grapes, mango, tangerine, mandarin, grapefruit, cherry, etc... ​because they are high in carbs and sugar content. 5g Breakfast: Leftover Three-Cheese Pizza Frittata with 2 Slices Thick-Cut Bacon Lunch: Leftover Pepperoni, Ham, and Cheddar Stromboli Dinner: Spring Salad with Steak and Sweet Dressing Total macros: Calories: 1,585, Fat: 120. Keto Deviled Eggs I like to insert bacon slices between meals to fill the fat needs if needed. Turn up the heat and cook until the mixture bubbles. Cheese is well known to stop up the works, so reducing cheese can help.