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That’s why I’ve created this FREE 28-day Keto meal plan (complete with full recipes, macros, and even a shopping list) to help you navigate it all. Remember, Most people do best on a ketogenic diet by ONLY focusing on their carbs (below 20-30 grams/day). 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. Once the chicken is complete, transfer to a plate, and set aside 3. TKD Or CKD Usually people who are involved with exercise will follow either a TKD (targeted keto diet) or a CKD (cyclical keto diet).

5 g, Protein: 35 g, Total Carbs: 5 g, Fiber: 0 g, Net Carbs: 5 g Prep Time: 15 minutes | Cook Time: 25 minutes Ingredients: 4 large eggs, divided 2 scoops (40g) egg white protein powder 1 teaspoon baking powder 1/3 cup melted butter ½ teaspoon salt 1 ounce diced ham ¼ cup shredded cheddar cheese Instructions: 1. When they are soft and onions are transparent, add the chili mix and tomato sauce. The value before the parentheses indicates how much of the ingredient you will need for breakfast, lunch, or dinner, and the value within the parentheses indicates the amount of the ingredient needed for snack. To help you get started on a Ketogenic Diet, I have compiled this page of my high-fat, low-carb Keto Diet recipes!Because it's not enough to cut out virtually every last carb from your diet and load up on fats, people (cough, Kourtney Kardashian, cough) are now sipping on apple cider vinegar in an attempt to boost their fat-burning potential even more. Registered Dietitian Natalie Olsen, RD notes, “Liver is the most nutrient dense organ meat, and it is a powerful source of vitamin A.

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Artificial sweeteners affect metabolism and insulin levels   34 Zeynep, G. et. al. (2014). If you’re choosing clear liquor, it tends to have a low amount of carbs, but it still has some. Don’t let it deter you though…it does get better, and once you’re over Keto flu, you’ll start enjoying a ton more energy. Gardner, PhD; Alexandre Kiazand, MD; Sofiya Alhassan, PhD; Soowon Kim, PhD; Randall S. Reheat the skillet over medium-high heat then add the butter.

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Then this is followed by higher and higher blood sugars as you lose the ability to compensate for the sugar with insulin. Option 2: Stefanski suggests a salad with nitrate-free bacon, avocado, cheese, spicy pumpkin seeds, and a few grape tomatoes along with a low-carb, high-fat salad dressing like ranch or blue cheese. For example, adding/removing a tablespoon of olive oil or butter will add/remove about 100 calories.

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Electrolytes are minerals like potassium, calcium, magnesium, sodium and chlorides. The actual amount of protein you decide to eat will depend on your goals and activity level (as well as on your results, once you are a couple of weeks or months into your keto journey). Scoop out some of the flesh from the middle of each avocado half. Having vinegar doesn't change the amount of sugar in your body, so if you're still low on sugar, you'll be burning ketones. You have a choice: Do you know you can run your body on either sugar fuel or fat fuel? These meal plans require a free membership trial to view. Serve the gyro meat over chopped lettuce with a spoonful of avo-tzatziki. Option 2 : Keto Omelet Option 3 : Espresso Smoothie Option 4 : Raspberry Protein Shake Lunch : For lunch, I like to keep everything fast and easy. 7 DAY TOTAL CKD - Phase 2 (Days 3-7) Deficit(-)/Over(+) 30%P / 70%F / +gC Optimum Calories (p/day) 159. Combine the mayonnaise, pickles, mustard, ketchup, and paprika in a blender.