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07-11-2002, 09:05 AM #30 Rather Be Mountain Biking Join Date: Jun 2002 Location: Fort Campbell, Kentucky, United States Age: 48 Posts: 310 Rep Power: 206 Meal 3* (I go to work around 0900, get off for lunch around 1130) - Tuna melt {[recipe found at 'Recipe of the Week' from this site....it's yummy] i'll be looking for some flax seed oil} Meal 5* (I get home around 1700) - Grilled Chicken Breast/Salmon Steak/Tuna Steak/Hamburger Patty Hey gang, I forgot one question.....(I'm loaded with 'em huh?) What's the serving amount for items listed in Meal 5? Podcasts For podcasts about a keto diet, check out the Diet Doctor Podcast or our list of other top low-carb and keto podcasts.

Let the lamb chops rest for 5 minutes before serving. Make 1 pot roast or slow cooker meat (this can be just cooking bacon and chicken breast or a beef roast).

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Add the following to a skillet with butter or olive oil: Protein: Ground beef, sausage, bacon, chicken, eggs Veggies: Bell peppers, onion, cabbage, mushrooms, asparagus, tomato, zucchini Sugar-Free Seasoning: Salt, pepper, garlic, taco, ranch Cheese: Just grate it on top and let it melt. However, because fat is more concentrated, a certain volume of fat has more than double the calories of the same volume of protein or carbs.  For example, if you were to compare 100 calories of carbs to 100 calories of fat, the fat would be less than half the volume of the carbs. Cook the pancakes until bubbles form in the surface of the batter then flip them. It is the first option for most beginners on a keto diet. This adaptation can take a couple of weeks to a couple of months.

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Reduce heat and simmer for 20 minutes then remove from heat. Cook for 4 to 5 minutes until seared then flip and cook for another 4 to 5 minutes.

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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! Full meal plan → Mon Tue Wed Thu Fri Sat Sun Keto #29 - week 2 of 14-day keto diet plan This meal plan is the second week of our free 14-day keto diet plan. However, some foods on this list are a bit higher in carbs – such as carrots or tomatoes. Macronutrients (macros) are molecules that our bodies use to create energy for themselves – primarily fat, protein and carbs. The intake of protein after training increases protein synthesis. Bake for 10 to 12 minutes until the egg is set to the desired level. What you need to do to avoid or heal the keto flu is take more electrolytes and B vitamins. If you want some tips and tools to help you easily count your calories during the day, use my guide : How do I count my calories to burn fat? The worst advice to give a person with high insulin is to eat too many carbs. This is also a good option for people who don’t train very intensely and/or are highly insulin resistant. Avocado Egg & Salami Sandwiches Calories: 490, Fat: 40.