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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. Branched-chain amino acids: enzyme and substrate regulation.Ketogenic Diet 7-Day Meal Plan A lot of people have been asking me what a good keto diet menu would look like. It seems that when one is in abundance, the other is nowhere to be found. If you find yourself wanting to gain a bit of weight, add approximately 500 calories, or 55 grams. So this keto diet food list wouldn’t be complete without a list of non-keto foods. Pan-Fried Pepperoni Pizzas Calories: 545, Fat: 42 g, Protein: 32 g, Total Carbs: 12 g, Fiber: 7.

This is good news for those interested in or currently living a cyclical ketogenic lifestyle. The suggested carbohydrate values in this guide are derived more from anecdote than they are from scientific research so they are certainly open to customization.

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We therefore do not want chronically elevated insulin levels as: Our growth hormone production will be blunted We may overspill our glycogen tanks and start to lay down fat (lipogenesis) Fat and Testosterone Testosterone and dietary fat have a positive correlation; i.e. diets higher in fat and dietary cholesterol lead to higher concentrations of circulating testosterone.[1] We all know how important this hormone is to maximizing our lean muscle gains. Whisk in the coconut flour, flaxseed, cinnamon, nutmeg, and salt. So here are 4 steps to creating your own Batch Cooking Keto meal plan… We suggest doing this every weekend (on Saturday or Sunday): Find 2 Keto casserole or stew dishes each week. Diabetic ketoacidosis (DKA) is a dangerous condition that can occur if you have type 1 diabetes due to a shortage of insulin.   Avoiding The Keto Flu What is the Keto Flu? Top with diced pepperoni and shredded cheese then broil until the cheese is browned.

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It asks you for basic info like your weight, activity levels and goals and instantly tells you how many grams of fat, protein and carbs you should be eating each day. 8485 More about keto flu and how to minimize it Do you need electrolyte supplementation on a keto diet?

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5g Breakfast: Leftover Pepper Jack Sausage Egg Muffins with 1 Slice Thick-Cut Bacon Lunch: Leftover Pan-Fried Pepperoni Pizza Dinner: Leftover Gyro Salad with Avo-Tzatziki Total macros: Calories: 1,595, Fat: 116g, Protein: 110g, Net Carbs: 15. 24 At least feeling satisfied can be part of the solution. Although the meal plan is for two weeks, you can easily extend and reuse it as many times as you like. Serve the salmon over a bed of cauliflower rice topped with the avocado cream. This week’s meal plan is not only dairy free but also ketogenic and it will help you stay below 20 grams of carbs per day. The two ways that are more reliable, but more expensive, are breath tests and blood tests. Though alcohol should be restricted, enjoying a low-carb drink like vodka or tequila mixed with soda water is perfectly fine on occasion. 5 A cup of bouillon 1-2 times per day, for example, really helps.