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Using a meal plan when you start the keto diet can greatly help you succeed. The keto flu can be avoided by consuming enough electrolytes, especially sodium. Sleepiness Sleepiness can be the direct result of a lack of energy. (Image: zorattifabio/iStock/Getty Images) Sleepiness can be the direct result of a lack of energy. So even if it was hard getting into it at first, I though some of you would like to know about it!

During the last 3 minutes, add the spinach to the skillet and cook until wilted. Combine the onion, garlic and ginger in a food processor and blend into a paste. Here are all the details including the shopping list and easy-to-prepare breakfasts, lunches, dinners, and snacks recipes: Shopping List For 7 Days avocado, 3 baby spinach, 6 cups basil, 6 tbsp cucumber, 2 eggplant, 1 medium garlic, 4 cloves green bell pepper, 1 green onions, 4 *jicama, (1) *limes, 2, (1) *lemon, (1) *mint, 1 sprig, (3 sprigs) onion, 1 plantains (very ripe), 2 purple cabbage, 4 cups thinly sliced romaine lettuce, 4 cups chopped tomato, 4 watermelon, 3 cups cubed zucchini, 1½ lb. mayonnaise, 6 tbsp eggs, 6 non-dairy milk, 2 tbsp *pineapple juice or lemon juice, (2 tbsp) sauerkraut, ½ cup *alcohol-free stevia, 16 drops, (15 drops) *almond flour, (¼ cup) apple cider vinegar, 6 tbsp avocado oil, 1½ cup black olives, 6 oz. canned brewed coffee or tea (regular or decaf), 24 oz. cacao butter, 3 tbsp *cayenne pepper, (¼ tsp) coconut aminos, 2 tbsp coconut cream, ½ cup *coconut oil, (2 tbsp) chili flakes, ¼ tsp chili powder, ½ tsp collagen peptides protein, 3 tbsp Dijon mustard, 1 tsp dried dill, ¼ tsp dried oregano, 2½ tsp dried parsley, 1 tsp *full-fat coconut milk, 6 tbsp, (6 tbsp) garlic powder, ½ tsp gelatin, 2 tbsp *ground chia seeds, (2 tbsp) ground cumin, 1½ tsp hot sauce, 1 tbsp (optional) maca powder, 2½ tsp or 1 tbsp hemp hearts MCT oil, 3 tbsp mustard, 2 tbsp nutritional yeast, ½ tbsp onion powder, 1 tsp *paprika, (1 tsp) sardines, 8 oz. canned *shredded, unsweetened coconut, (1 cup) vanilla extract, 1 tsp white wine vinegar, 2½ tbsp bacon, 10 strips chicken breasts, 2 (approx. ½ lb. total) chicken thighs (boneless and skinless), 6 chorizo, 12 oz. flank steak, 1 lb.

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Combine the cabbage, sauerkraut, onions, chicken, and bacon in a large bowl 2. One more thing Just remember one final thing when starting a keto diet: it’s helpful to drink enough fluids and make sure you get enough salt, especially during the first week, to minimize symptoms of the initial keto flu. Sprinkle with mozzarella then cook another 5 minutes until melted. Please do not confuse this short period for the whole diet; your energy will be back up in no time, and for some people, better than ever!

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Sprinkle with mozzarella then microwave for 3 to 4 minutes until the entire mixture is heated through and the cheese is melted. Place the steak on the grill or in a pan, and cook for about 5 minutes per side, or to your preferred level of doneness 3.

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That’s why we created this free Keto diet meal plan. Once you've got your carbs and protein set, simply fill the rest of your daily calorie needs with fat sources. Switch from lean (low-fat) protein to the higher-fat version You have already heard about the scale known as the glycemic index (GI), but you may never have heard of the insulin index. 5g Breakfast: Leftover Three-Cheese Pizza Frittata with 2 Slices Thick-Cut Bacon Lunch: Mushroom Soup with Fried Egg and 2 Slices Thick-Cut Bacon Dinner: Leftover Spring Salad with Steak and Sweet Dressing Total macros: Calories: 1,665, Fat: 130. This may especially help you if you’re not used to eating a lot of fats. It’s a fairly simple biological process, it’s automatic, and it’s fast. Make sure to keep an eye on the calories so you’re still falling within an acceptable range of your daily goal. Make 1 pot roast or slow cooker meat (this can be just cooking bacon and chicken breast or a beef roast). Water isn't enough on keto; you need enough sodium, too. Sports drinks are full of sugars, and only have low amounts of these minerals, so it’s best to avoid them. 7 Total 0 0 Meal 8 0 0 Protein(cals) 0 0 Fats(Cals) 0 0 Carbs(Cals) 0 0 Total 0 0 Meal 9 0 214.