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5 Total 0 0 Meal 2: 0 104 Protein(cals) Tuna 100g 22 5 0 133 571. Add the pumpkin puree and chicken broth then bring to a boil. If you would like to use them for multiple people, simply multiply the ingredient quantities by the total number of people. Heat the oil in a large skillet over medium-high heat. Avocados are great because they’re low carb and very high in fat!

Sprinkle with mozzarella then microwave for 3 to 4 minutes until the entire mixture is heated through and the cheese is melted. Option 2: Whole milk, unsweetened yogurt mixed with full-fat sour cream, a few raspberries, chia seeds, and walnuts. "This type of combo requires careful carb- and portion-counting since all yogurts naturally have lactose, which is a carb," says Stefanski. "Pairing it with a carb-free protein like two eggs can help balance out the macros." Lunch Option 1: Oven-baked salmon with broccoli. "This lunch features salmon, which is high in heart-healthy fats, as well as broccoli, which is low in carbs but high in fiber," says Dr.

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Also, if you have existing health issues, it’s always good to get professional medical advice to get them checked out and fixed before starting any diet. It’s easy to get distracted by your ketone levels and forget that the reason why you started the Keto diet was to achieve real results like losing fat, getting rid of brain fog, or stabilizing your blood sugar.

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Pour the melted cheese into the flour mixture and work it together with some salt and pepper. So back to the pressing questions at hand: Is insulin anabolic? Eating a high protein, low carb AND low fat diet will cause symptoms of “rabbit starvation“. In reality we do not need any sugar in our food at all. Likely not, as it’s mostly about replacing salt that is being lost.

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Lunch Option 1: Taco Salad Ground Beef (80/20) 3 oz. Note: Any change to the strip color indicates that you are in ketosis. American Journal of Physiology - Endocrinology and Metabolism, 2005. This is a rough outline for how to create your own simple meal plan for each week. 5 g Prep Time: 10 minutes | Cook Time: 10 minutes Ingredients: 1 tablespoon olive oil ½ cup diced yellow onion 8 ounces canned tuna ¼ cup mayonnaise 2 large eggs, whisked 2 ounces shredded mozzarella cheese Salt and pepper 1 green onion, sliced thin Instructions: 1. And since each gram of carb has 4 calories, you’ll multiply 20-25g of carbs by 4.