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Avocado Egg & Salami Sandwiches Calories: 490, Fat: 40. 6 (December 1998): 1358–63. www.ncbi.nlm.nih.gov/pubmed/9832569/.

Combine the mayonnaise, pickles, mustard, ketchup, and paprika in a blender. If you're deficient in any of these, you'll suffer mentally and physically.

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So, when you first start Keto, DON’T STRESS about macros! Stir in the ricotta cheese, parmesan cheese, and drained spinach until well combined. This gives a manageable and sociable weekly cycle where you carb up over the weekend and return to your low-carb diet during the week.

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Melt the butter in a heavy skillet over medium-high heat then add the steak. And while these foods may be low carb, they can be easy to overeat (in great excess) as well as cause inflammation and digestive issues for many people. Discuss any changes in medication and relevant lifestyle changes with your doctor. Agatston, MD; Francisco Lopez-Jimenez, MD, MSc; Eric H. Bake for 22 to 25 minutes until the egg is set then serve hot. 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.

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Place the grated cucumber in a food processor and add the avocado, 2 teaspoons lemon juice, mint and dill with a pinch of salt. Although you might have exceptions to the rule (a yearly company softball game does not make you an athlete), try to consider your overall activity level. The full list of keto-friendly foods is extensive, but you can start with the essentials first.  The healthy fats include nuts, seeds, olive oil, ghee, grass-fed butter, coconut oil, and avocado oil. Click here to download this 21-Day Keto Weight Loss Meal Plan FREE PDF Version! 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. Serve the crispy chicken thighs on a bed of wilted spinach. Add the onions, garlic and ginger and cook for 3 to 4 minutes until the onions are translucent.