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Defrost the frozen spinach in the microwave for 4 minutes then squeeze out the water. Our keto recipes are designed with the right amount of protein. Mix together all of the filling ingredients until a dough forms. 12 Using our keto recipes or keto meal plans means you do not have to count to stay keto – we’ll do the counting for you.

Check out our Weekly Keto Meal Plans here.    Louise Hendon Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). Here are the 30-day meal ideas: (If you’re on mobile, click the ‘>‘ icon next to Day 1 to reveal the next day!) If you find this 30-day meal plan helpful to you, feel free to bookmark this page by pinning this picure below to your Pinterest board for later use.

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Place the cauliflower in a food processor and pulse into rice-like grains. Pour the mixture into the pie plate and top with mozzarella and pepperoni. For example, adding/removing a tablespoon of olive oil or butter will add/remove about 100 calories. 5 g Prep Time: 10 minutes | Cook Time: 25 minutes Ingredients: 6 large eggs 6 tablespoons grated parmesan cheese 3 tablespoons psyllium husk powder 1 ½ teaspoons Italian seasoning 3 tablespoons olive oil 9 tablespoons low-carb tomato sauce, divided 4 ½ ounces shredded mozzarella, divided 1 ½ ounces diced pepperoni, divided 3 tablespoons fresh chopped basil Instructions: 1. Reheat the skillet over medium-low heat and add the butter. You don’t have to consume a low-fat, low-calorie, bland diet to live a healthy life.

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Macronutrients (macros) are molecules that our bodies use to create energy for themselves – primarily fat, protein and carbs. Believe it or not, pork rinds are also a very good keto snack." Want even more guidance? For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. Try making any of our hundreds of recipes available on the site. Not only will this relieve some of the symptoms, but it also provides an easy avenue for upping fat intake. The SKD recommends 75% fat, 20% protein and 5% carbs.

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Most store-bought sauces and marinades are not keto-friendy due to the added ingredients such as vegetable oil, sugar, artificial sweetener, etc... Keto-friendly beverage choices include: Water: Water is the best choice for hydration and should be consumed throughout the day. Weight Loss Weight loss is the most common reason why people choose to go on a ketogenic diet nowadays. Insulin is a hormone (a body message) that is made by the pancreas, which is located under your left rib cage. Organ meats are also fattier than other meats, which works well on a keto diet. Dinner Recipes Cheesy Single-serve Lasagna Calories: 325, Fat: 19 g, Protein: 29 g, Total Carbs: 10 g, Fiber: 1. Rest assured this won’t last, and is simply your body adjusting to a healthier diet.