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But we’re not done: Since fat has 9 calories per gram, you need to divide that number by 9 to get grams of fat per day. Press the dough into the bottom of a small quiche pan as evenly as possible. Neither do we use any affiliate links or profit in any way from the products we mention. Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates.

Dig into this yummy selection of simple yet exquisite meals, happy tastebuds under 20 g carbs per day. But with ketosis, the pH in the body doesn't even get close to the high levels seen with ketoacidosis. Cook 1, 2 or 3 times per day Below you’ll find 42 recipes – breakfast, lunch and dinner every day for two weeks. 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. Part #1: 30-Day Keto Menu Ideas The purpose of this plan is to show you what type of keto foods you can eat, ways you can prepare your foods, what a typical keto meal looks like and recipes.

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And they are probably, for most people, a waste of money. But it doesn’t need to be something you do all the time. Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. It would have made this list way too long to list the # of carbs in each food, so just be aware that if a food tastes a bit sweet (like a carrot or tomato can), then it likely has more carbs than foods that don’t taste sweet (meats, olives, avocados, limes, etc.). There are four types of ketogenic-approved fats: saturated fats, polyunsaturated fats, monounsaturated fats and naturally occuring trans fats(5).

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There are some foods that contain carbohydrates, which you’ll still want to keep in your meal plan, as they will provide you with essential vitamins and minerals – above-ground vegetables. This is where the apple cider vinegar gets its sour taste from. Crack an egg into each ramekin and season with salt and pepper to taste. 11 You may also have to moderate protein intake somewhat. The general rule is this: Eat the smallest amount of carbs it takes to allow maximum output in the gym.

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Nickols-Richardson, PhD, RD, , Mary Dean Coleman, PhD, RD, Joanne J. Make 1 pot roast or slow cooker meat (this can be just cooking bacon and chicken breast or a beef roast). I would also recommend gulping down some bouillon before your session to ensure your sodium and magnesium levels are on point. Warm the almond milk and coconut milk in a saucepan over low heat. Fold the beaten egg whites into the egg yolk mixture in two batches.