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Here is a list of the most common grains (a few of these are ‘pseudo-grains’, but they should also be avoided): Wheat White Flour Quinoa Rye Couscous Most flours Rice Wheat Flour Oats Barley Cornmeal Corn Rice Flour Millet Bran Buckwheat Processed Foods (Avoid) Processed foods are pretty much anything you can buy in a box or in a bag. 5g Breakfast: Leftover Three-Cheese Pizza Frittata with 2 Slices Thick-Cut Bacon Lunch: Leftover Pepperoni, Ham, and Cheddar Stromboli Dinner: Spring Salad with Steak and Sweet Dressing Total macros: Calories: 1,585, Fat: 120. Lots of variables impact how well, and how consistently we lose weight.

Bake for 10 to 12 minutes until the egg is set to the desired level. 80 If you are not hungry when you wake up, feel free to skip breakfast or just have a cup of coffee. Serve the salmon over a bed of cauliflower rice topped with the avocado cream. 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. Con: Does not always correlate well with blood ketones. Ketosis improves metabolism, can repair a set point that is stuck at a certain weight, and will allow you to break through that barrier.

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Add the onion and cook until translucent, about 5 minutes. It’s also very important to eat at least 2 cups of raw green leafy vegetables every day. The human body is like a hybrid vehicle, relying on either carbohydrates or fat for fuel. Lose Fat Stay at the Same Weight Gain Muscle Previous Question Next Question Skip All Questions and Enter Information Directly Step #6 of 6: Weekly Exercise How Many Hours of Cardio Do You Do Per Week? Meanwhile, toss the asparagus with olive oil, salt and pepper then spread on a baking sheet.

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There are hidden carbs in the unlikeliest of places (like ketchup and canned soups). Remove the sausages to a cutting board and let cool for a few minutes. Slice the steak and divide it between the salads.

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5g Shopping List For 7 Days Bacon, thick-cut – 11 slices Beef, ground – 7 ounces Breakfast sausage – 10 ounces Chicken breast – 2 (6-ounce) breasts Eggs – 15 large Ham, diced – 1 ounce Lamb, ground – 1 pound Pepperoni, diced – 1 ½ ounces Sausage links, Italian – 6 large Almond milk, vanilla – ¼ cup Butter – ¾ cup Cheddar cheese, shredded – ½ cup Heavy cream – 1 cup Mayonnaise – ½ cup Mozzarella cheese, shredded – 1 ½ cups Parmesan cheese – ¾ cup Pepper jack cheese, shredded – ½ cup Sour cream – ¼ cup Whipped cream – ¼ cup Avocado – 2 medium Basil – 1 bunch Cabbage, green – ½ head Chives – 1 bunch Cucumber, English – 1 Dill – 1 bunch Lemon – 1 Mint – 1 bunch Onion, yellow – 1 medium Romaine lettuce – 7 ½ cups Spinach, frozen – ¼ cup Tomatoes, cherry – 4 Tomatoes, diced – 1/3 cup Zucchini – 2 cups Almond flour – 6 tablespoons Baking powder Chicken broth – ¼ cup Coconut oil Dried oregano Dried thyme Egg white protein powder, vanilla – 3 scoops (60g) Garlic powder Italian seasoning Ketchup Mustard Olive oil Paprika, smoked Pepper, black Pickles Powdered erythritol Psyllium husk powder Salt Tomato sauce, low-carb Vanilla extract Recipes and Execution All recipes ingredient lists and instructions can be found below: Breakfast Recipes Fat-Busting Vanilla Protein Smoothie Calories: 540, Fat: 46 g, Protein: 25 g, Total Carbs: 8 g, Fiber: 0. Diet foods: Foods that contain artificial colors, preservatives and sweeteners such as sugar alcohols and aspartame. It’s quite possible to eat a vegetarian keto diet, an egg-free keto diet and a dairy-free keto diet – and many other versions. I would also recommend gulping down some bouillon before your session to ensure your sodium and magnesium levels are on point.