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Cook 1, 2 or 3 times per day Below you’ll find 42 recipes – breakfast, lunch and dinner every day for two weeks. Like a car with a petrol motor, our bodies have adapted to have a ‘sugar’ motor as sugar is a really easy fuel for us to run off. 5g Breakfast: Sweet Blueberry Coconut Porridge with 1 Slice Thick-Cut Bacon Lunch: Leftover Easy Beef Curry Dinner: Leftover Cheesy Sausage Mushroom Skillet Total macros: Calories: 1,670, Fat: 112g, Protein: 100g, Net Carbs: 33.

Cook for 6 to 7 minutes on each side until cooked through then slice into strips. Whisk together the eggs, olive oil, Italian seasoning, salt and pepper in a bowl.

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It will show you exactly how much fat, carbs, and protein (your macros) to eat on a ketogenic diet. For your first month or so, be restrained but not unduly strict.

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Avoid eating too frequently Did you realize that eating in general triggers insulin? Fruits Berries like strawberries, blueberries, raspberries, etc. are allowed in small amounts. Spoon 1 tablespoon marinara sauce into a microwave-safe bowl. Put another way, keeping your protein intake too high could end up having the same effect as eating too many carbs. Please bear in mind that fat will become your main source of energy and large quantities of carbs are unnecessary. Crack an egg into each ramekin and season with salt and pepper to taste.

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12 Using our keto recipes or keto meal plans means you do not have to count to stay keto – we’ll do the counting for you. Flip the steak and cook to the desired level then rest for 5 minutes. Reheat the waffle iron and repeat with the remaining batter. 5 g Prep Time: 10 minutes | Cook Time: 30 minutes Ingredients: 3 large eggs, separated 1/8 teaspoon cream of tartar 3 ounces cream cheese, chopped Instructions: 1. What Are Macros? “Macros” stands for macronutrients. Keto Diet Meal Plan for Beginners Breakfast Option 1: Fried Eggs With Sautéed Veggies And Bacon Olive Oil 1 tbsp Eggs (fried in butter) 2 large Bacon 2 pieces Spinach 3/4 cup Mushrooms (sautéed with spinach in bacon grease) 1/2 cup Breakfast Option 2: The "No Egg" Breakfast Sausage (check to make sure it's sugar-free) 1 oz. When you’re on keto, you can expect to: Lose body fat Have consistent energy levels during the day Stay satiated after meals longer, with less snacking and overeating Longer satiation and consistent energy levels are due to the majority of calories coming from fat, which is slower to digest and calorically denser. We have hundreds of keto recipes to choose from, here are some of the possibilities:   Keto breakfasts All keto breakfasts Top 30 keto breakfasts Keto porridge Top keto egg breakfasts Quick & easy keto breakfasts Keto pancakes       Keto meals All keto meals Quick & easy keto plates Top 39 keto chicken recipes Top 9 keto pies Keto pizzas Keto burgers Top 14 keto salads Top 20 keto casseroles Keto pasta Keto meals on a budget A perfect start to a new keto year         Premium ketogenic meal plans – including shopping lists Do you want many more weekly keto meal plans and menus, including shopping lists and easily printable recipe guides? 5 g Prep Time: 15 minutes | Cook Time: 15 minutes Ingredients: ½ teaspoon chipotle chili powder ¼ teaspoon garlic powder ¼ teaspoon onion powder ¼ teaspoon ground coriander ¼ teaspoon smoked paprika 12 ounces boneless chicken thighs Salt and pepper 1 tablespoon olive oil 3 cups fresh baby spinach Instructions: 1. When you are reducing your carbs and excess protein, you are influencing the hormone insulin. To burn 1 pound of fat per week, take off 500 calories a day.