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Mayonnaise 2 tbsp Dinner Option 1: Pork Chop With Mushroom Sauce And Steamed Asparagus Pork (chops) 4 oz. There are several healthy supplements that I recommend, most of which can be found on my website. So, if you haven’t done so already, download the meal plan PDF here. Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms and peppers. The end result is a transitional period that can last a few weeks and result in your body feeling a bit fatigued and confused. Wie bei Oath zeigen Ihnen unsere Partner eventuell auch Werbung, von der sie annehmen, dass sie Ihren Interessen entspricht.

Gyro Salad with avo-Tzatziki Calories: 495, Fat: 29 g, Protein: 45 g, Total Carbs: 13. Sluggish Gym performance Once your body gets fully fat-adapted (3-14 days) this isn't a problem. Bake for an additional 20-30 minutes until a toothpick comes out clean. Meal Planning For The Week: Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Veggie Frittata Lunch: Vanilla Creme Gummies Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Eggplant & Bacon Sauté Lunch: Sardine Salad Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Eggplant & Bacon Sauté Lunch: Vanilla Creme Gummies Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Veggie Frittata Lunch: Sardine Salad Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Recipes and Execution The recipe ingredient list and instructions can be found below: Breakfast Recipes Rocket Fuel Latte with Maca (1 serving – make 3 times) 8 oz. brewed coffee or tea 1 tbsp MCT oil 1 tbsp cacao butter ½ – ¾ tsp maca powder (alternatively, use 1 tbsp hemp hearts) 1-2 drops alcohol-free stevia 1 tbsp collagen peptides/protein Instructions Brew coffee or tea, add all ingredients except collagen to your high-powered blender.

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Add the cauliflower rice and cook, covered, for 8 minutes until tender. Then when you do the 'carb-up' phase, you cut almost all the fat out of the diet so you are now just consuming protein and carbohydrates.

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Option 2 : Keto Omelet Option 3 : Espresso Smoothie Option 4 : Raspberry Protein Shake Lunch : For lunch, I like to keep everything fast and easy. Sprinkle with fresh basil then slice the pizza to serve. Most alcoholic beverages don’t list the ingredients or nutritional information on the label, so be prepared and check your favorite drinks online so you know your limits beforehand. Control blood sugar and reverse type 2 diabetes A ketogenic diet helps control blood sugar levels. For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. You can also choose this if you want to use just the BMR value for calculations.

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If you find yourself wanting to gain a bit of weight, add approximately 500 calories, or 55 grams. NB: "Maintenance" and "No Deficit" will yield the same result Ketogenic/Anti-Ketogenic Nature Of Macronutrients In case you are new to the keto diet plan, some foods are rather ketogenic, others are not. Will keto kill your kidneys or destroy your bones? There are more strategies I will discuss later.   What about calories? Whisk together the heavy cream, powdered erythritol, and reserved lemon juice and zest. The fats and oils listed here are primarily saturated, and they are the least likely to go rancid and produce free radicals and inflammation in the body (5, 6). This is one reason why tracking your food intake should be a priority. If you struggle to fit fat in during the day, toss a tablespoon of olive oil in with your shake. If your current meal plan is not working for you, maybe it’s time to switch to a different meal plan to get different results.