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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. Reheat the skillet over medium-low heat and add the butter.

Add the cream, vanilla, stevia, and salt to a small saucepan and heat on low heat. Remember, insulin is the key that allows glucose into the cell. Try eating more bone broth, more salt, and more avocados.

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Carbohydrates are 100% anti-ketogenic, meaning they completely turn into glucose once digested. Transfer the paste to a saucepan and cook for 3 minutes on medium heat.

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As a hallmark of being keto-adapted and not just in ketosis, the skeletal muscles are able to burn fat directly for fuel, and the brain relies on the higher volume of ketones in the blood as its main source of energy. Diarrhea: This usually happens to people who unwisely decide to also limit their fat intake on a low carb diet, which results in eating too much protein. Top cooking videos Your favourite keto recipes in one place Create your own cookbook with your treasured Diet Doctor recipes. Lemon Poppy Ricotta Pancakes Calories: 370, Fat: 26 g, Protein: 29. While many ancestral tribes may have been in ketosis for a few months at a time (e.g., the Inuits during the winter months), most people have not been on a Keto diet long term. Season the salmon with salt and pepper then add to the skillet skin-side down.

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So to have an idea of how many proteins you need, use the Keto Calculator. Pepperoni, Ham & Cheddar Stromboli Calories: 525, Fat: 37 g, Protein: 32 g, Total Carbs: 16 g, Fiber: 8 g, Net Carbs: 8 g Prep Time: 20 minutes | Cook Time: 20 minutes Ingredients: 1 ¼ cups shredded mozzarella cheese ¼ cup almond flour 3 tablespoons coconut flour 1 teaspoon dried Italian seasoning Salt and pepper 1 large egg, whisked 6 ounces sliced deli ham 2 ounces sliced pepperoni 4 ounces sliced cheddar cheese 1 tablespoon melted butter 6 cups fresh salad greens Instructions: 1. If you're the type who takes carbs post-workout to spike insulin, well, stop. Once you've got your carbs and protein set, simply fill the rest of your daily calorie needs with fat sources. Once the garlic and onions are fragrant, add the avocado. Grease a preheated waffle maker then spoon ¼ cup of the batter into it and close it. The reason for that is that cancer uses sugar as an energy source. Saturated Fat and Cholesterol Is a high fat/low-carb diet increasing your risk of cardiovascular disease? Macadamias and pecans are great fatty nuts. (But walnuts and macadamias can go rancid.