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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. Add the peppers and onions and cook for 4 to 5 minutes until browned.

All you have to do is multiply your grams in protein per day by 4. Nickols-Richardson, PhD, RD, , Mary Dean Coleman, PhD, RD, Joanne J.

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5 g, Protein: 35 g, Total Carbs: 5 g, Fiber: 0 g, Net Carbs: 5 g Prep Time: 15 minutes | Cook Time: 25 minutes Ingredients: 4 large eggs, divided 2 scoops (40g) egg white protein powder 1 teaspoon baking powder 1/3 cup melted butter ½ teaspoon salt 1 ounce diced ham ¼ cup shredded cheddar cheese Instructions: 1. To turn down such treatment would be a mistake that could easily be fatal. And when your body starts burning more ketones, we call that being in the metabolic state of ketosis. Dried fruit should also be avoided as it usually contains preservatives to extend its shelf life, and too much sugar.

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Eating Fat On Keto You want to know you’re doing Keto correctly…I completely understand that. Press the dough into the bottom of a small quiche pan as evenly as possible. Grease a preheated waffle maker then spoon ¼ cup of the batter into it and close it. Click here to download this 7-Day Balanced Keto Meal Plan FREE PDF Version! Part #3: 7-Day Balanced Ketogenic Meal Plan This 7-days of meal planning is created and permitted to publish by our friend Leanne Vogel, founder of Healthful Pursuit.

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The first one is switching your body to run on fat fuel. The problem with coffee is that it is the third most sprayed crop in the world and it depletes the adrenals. 86 There are several more common keto diet controversies. The diabetic may experience a sensation of pins and needles in their hands and feet. This is a B1 and B12 deficiency. 58 So while handling sleep and stress will not get you into ketosis on it’s own, it’s still worth thinking about. Combine all of the ingredients except the whipped cream in a blender.