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5 g Net Carbs: 3 g Prep Time: 10 minutes | Cook Time: 30 minutes Ingredients: 10 ounces ground breakfast sausage ½ cup diced yellow onion ¼ teaspoon garlic powder Salt and pepper 3 large eggs, whisked 2 tablespoons heavy cream ½ cup shredded pepper jack cheese Instructions: 1. The carbohydrate threshold to stay in ketosis will vary by individual, but the guideline for most folks is fewer than 50 grams of carbs. Preheat your barbecue or a pan to medium-high heat. We recommend plugging your nose and swallowing as fast as you can! Download the meal plan and recipes, and shopping list here.

This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day. Oils and Fats Olive oil, avocado oil, butter and bacon fat are great for cooking and consuming. Season the salmon with salt and pepper then add to the skillet skin-side down.

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If there are any ingredients or recipes you don’t like, then switch out the recipe with one of our many other ones (you can find our Keto recipes here). Keep some bacon, eggs, canned sardines in olive oil, and avocado in the house for quick low carb high fat breakfasts, lunches, or snacks. For the chicken, heat the avocado oil over medium-high heat. You just want to have enough meat cooked so you don’t have to waste time cooking meat during the week.

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Meal Planning For The Week: Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Veggie Frittata Lunch: Vanilla Creme Gummies Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Eggplant & Bacon Sauté Lunch: Sardine Salad Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Eggplant & Bacon Sauté Lunch: Vanilla Creme Gummies Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Veggie Frittata Lunch: Sardine Salad Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Recipes and Execution The recipe ingredient list and instructions can be found below: Breakfast Recipes Rocket Fuel Latte with Maca (1 serving – make 3 times) 8 oz. brewed coffee or tea 1 tbsp MCT oil 1 tbsp cacao butter ½ – ¾ tsp maca powder (alternatively, use 1 tbsp hemp hearts) 1-2 drops alcohol-free stevia 1 tbsp collagen peptides/protein Instructions Brew coffee or tea, add all ingredients except collagen to your high-powered blender. Miscellaneous Lots of water, coffee, and unsweetened tea Condiments like mayonnaise, mustard, pesto, and sriracha Broths (beef, chicken, bone) Pickles and other fermented foods Seeds and nuts (chia seeds, flaxseeds, pecans, almonds, walnuts, macadamias, etc.)   Part 3: Meal Plan   Chocolate Peanut Butter Muffins Cheddar Chicken & Broccoli Casserole Pepperoni Pizza Omelet Tuna Avocado Salad Easy Blender Pancakes Green Breakfast Smoothie Creamy Coffee Shake Quick Asian Crack Slaw     14 Delicious Days! Our bodies can’t break down fiber and sugar alcohol into glucose so they generally don’t raise blood sugar. Depending on the brands and the ratio between the liquid expressed from grated coconut meat and water, the fat content might vary anywhere from 15g-22g of fat per 100g serving. We don’t know your personal goal, your budget, your cooking skills, what your favorite foods are or what foods you don’t like to eat so we cannot personalize the meal plan just for you. Peanut Butter and 3 Slices Thick-Cut Bacon Lunch: Mozzarella Tuna Melt Dinner: Cheesy Single-Serve Lasagna Total macros: Calories: 1,605, Fat: 116.

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Diets of this sort present certain difficulties, including a lack of energy if you typically run on a high-carbohydrate diet. However, if you have any medical/health conditions it is most wise to direct your questions to your physician prior to starting a keto diet. Entering ketosis usually takes anywhere from 3 days to a week. You’ll likely be getting a good effect on your weight, but perhaps not optimal. Keep in mind that this doesn't work for everyone, it's just a guide line, not an exact science. When you get to one meal a day, just make sure the meal is a robust one, containing all the needed nutrients to fortify your body with vitamins, minerals, amino acids, those important fatty acids, trace minerals—all of it. (This can be aided with green drink powders and high-quality electrolyte supplements that will help you get your daily requirements for potassium.) Intermittent fasting is a very healthy thing to do because it increases the anti-aging and muscle-preserving growth hormone by up to 2,000 percent, giving you some incredible benefits that go way beyond weight loss. Here’s an example of how you would calculate SKD macronutrient intake for someone with 150lbs of lean body mass on a 2000-calorie cutting diet: Determine your caloric needs using this M&S BMR calorie calculator Set protein intake at 1g/lb of lean body mass: 150g protein per day Set carbohydrate intake at . The salesperson might tell you that their product is fantastic and has changed their lives and makes you lose weight etc. Melt the butter in a heavy skillet over medium-high heat then add the steak. Remove the lid and simmer for another 20 minutes until the beef is cooked through. Drizzle with avocado oil and sprinkle with apple cider vinegar. Meanwhile, toss the asparagus with olive oil, salt and pepper then spread on a baking sheet.