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Savory Ham and Cheese Waffles Calories: 575, Fat: 46. That’s why we recommend you don’t worry about exactly how much fat or protein you eat. How to use this plan: Each day will be between 1,500-1,700 calories. However, in the case of individuals who are larger and can eat more carbohydrates while still being in a state of ketosis they may be able to “sneak in” a few bites of grains, starches, fruits, etc. without much compromise.

Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates. But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks. To burn 1 pound of fat you need to burn 3500 calories.

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A lot of conflicting information has been circulated about the consumption of fat. In order to achieve these ratios without a preset meal plan from a dietitian or doctor, some food tracking is probably going to be necessary. Also, I'm a huge fan of salted pumpkin seeds and salted sunflower seed kernels. Foods with zero or almost zero carbs You can freely consume foods that have zero or almost zero carbs. Serve the frittata topped with your favorite hot sauce Eggplant & Bacon Sauté (2 servings) 6 strips bacon, chopped ¼ onion, diced 1 clove garlic, minced 1 medium eggplant, chopped (approx. Some of the best snacks for beginners include celery, nuts and nut-based hummus, cucumber.

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Our bodies do not have the ability to cope with the toxic amounts of sugar we consume. But it doesn’t need to be something you do all the time. Even carrots and onions are too high-glycemic to work with keto, Wittrock says.

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Cook for 6 to 7 minutes on each side until cooked through then slice into strips. Spoon 1/3 of the batter into the skillet and spread in a circle then cook until browned underneath. 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. You want an effective plan and some guidance so you can start taking action today to stay on track and motivated to begin burning off pounds of fat all day, every day effortlessly with ketosis no matter how busy you are. There are so many vegetables that you can use, and so many ways to prepare them, that an entire book could be written on the topic. Lunch Option 1: Taco Salad Ground Beef (80/20) 3 oz. Read More: Why Weight Loss is NOT a Linear Process Q. Spread rest of sauce thoroughly over all pieces of chicken and then put in the oven for 30-35 minutes. All the information, content, and material of this website is for informational purposes only.Home » Keto Diet » Keto Diet 101 » Free 28-Day Keto Meal Plan Free 28-Day Keto Meal Plan When I first started a Keto diet, it was really confusing! Full- fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese.