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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. If BCAAs help you train and recover, drink them during your training, but don't guzzle them all day. Be sure to read our low carb food list for a complete list of foods you should eat and which you should avoid.   References Aude, Y., A. Add the sausages and cook until browned and almost cooked through. 0g = 153 g Protein range = 92-150 g per day If you don't know your percent of body fat, either get tested or use our calorie calculator and multiply your daily intake by 0. And that’s what all of us at The Keto Summit want to help you with!

At night, you may still have ketones to burn, and burning this form of energy can raise your temperature slightly in a rested state. If you need to eat more or fewer calories per day, you can adjust accordingly by simply taking out or adding a bit more of the ingredients already included in a recipe.

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How do you prepare easy and enjoyable meals, like keto breakfasts? For example Shai 2008 or Bazzano 2014, and confirmed in several meta-analyses, like Mansoor 2016 [strong evidence]. You can eat them occasionally, for example when you’re in a hurry or when travelling, but do not include them in the foods that you are consuming daily.

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When you’re on Keto, your liver breaks down fat into ketones, and then your body uses those ketones as its main energy source. When it comes to pre-shredded cheese, it's ​best to buy​ a big block of cheese and shred it yourself. Wittrock found that he likes to go even lower. "I recommend only 5 percent of calories coming from carbs, which usually averages out to less than 30 grams," he says. "I understand why people get nervous and panic, thinking 'Can I even eat a salad?' This is why I recommend tracking only 'net carbs', which are total carbs minus fiber.

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Dinner Recipes *Carb Up* Flank Steak, Plantains & Watermelon Salad (3 servings) Steak 1 lb. flank steak 2 cloves garlic, minced 2 tbsp coconut aminos ½ tbsp avocado oil ½ tbsp apple cider vinegar 1 tsp Dijon mustard Sea salt and black pepper, to taste Plantains 2 very ripe plantains, peeled and sliced into ½ in. thick coins 1 tsp avocado oil Sea salt, to taste Salad 3 cups cubed watermelon 2 cups baby spinach 1 cucumber, quartered and sliced 1 sprig of fresh mint, leaves removed and minced Zest and juice from 2 limes 1 tbsp avocado oil ¼ tsp chili powder (or more, to taste) Sea salt, to taste Instructions 1. There is not yet any RCT that has actually tested two low-carb diets of varying strictness head-to-head. You can travel with pills easier or put them in your car, so you don’t forget them. Below is an example of how you could calculate the protein needs of a 180-pound lifter who has 15 percent body fat: 180 lbs. x 0. That’s why you might not feel the need to snack at all, and you should be able to limit it without too much trouble. Having some super-fatty treats to help you hit your ambitious macros is also a must. Combine the ricotta, eggs, and liquid stevia in a food processor with half the lemon juice and the lemon zest – blend well then pour into a bowl.