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Choose your vegetables based on carbohydrate count and make sure your portions are small. Simplify breakfast: You could choose one keto breakfast you like, and eat it every day.

We don’t know your personal goal, your budget, your cooking skills, what your favorite foods are or what foods you don’t like to eat so we cannot personalize the meal plan just for you. You should be making better choices about your diet meal plan first and then ask yourself if you want to or how you can supplement afterward to help out. They include: Since science cannot say with absolute certainty, who will enjoy exactly which of these benefits the only way to know if you will is to try intermittent fasting yourself. Mojito Water (3 servings) ½ cucumber, sliced 1 lime, sliced 3 fresh mint sprigs Instructions Fill a 1-liter mason jar with cucumber, lime, and mint.

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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. Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis. Certain alcoholic beverages: Beer and sugary mixed drinks.

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For even more questions and answers see our full keto diet FAQ.   I don’t like meat/eggs/dairy/[insert disliked food]. Peanut Butter and 3 Slices Thick-Cut Bacon Lunch: Mozzarella Tuna Melt Dinner: Cheesy Single-Serve Lasagna Total macros: Calories: 1,605, Fat: 116.

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Low-carb foods A great number of foods have a few carbs per serving, which means you can consume them, although in moderation. We believe that the key to success is simplicity and satisfaction with your diet. But as an anecdote it’s of course very weak evidence. ↩ Here are three fairly typical stories [very weak evidence]: ↩ Learn more in this review article, which has a lot of background information: Critical Care 2011: Clinical review: ketones and brain injury ↩ This is something that is often reported by people on a keto diet [very weak evidence]. When carbs are cut, we rapidly deplete glycogen, the stored form of carbohydrate. Eating any kinds of carbs spikes blood sugar levels. This is the single biggest reason people fail on the keto diet." So how do you get enough of these big three? Reheat the waffle iron and repeat with the remaining batter. This may be one way of doing it, and it works fine for some people, but it’s certainly not the only way you can enjoy a keto lifestyle.