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That's what makes these egg and ham rolls so amazing! The best meats are: Beef (avoid super lean ground beef) Lamb Skin-on chicken thigh Pork Salmon Eggs Rule 4: One Fat in Each Meal You’ll get most of your fat from your fatty breakfast and your fatty meats, but you still need to add a bit more into each meal to make sure you hit your goal. 5 grams net carbs While there are delicious-looking ketogenic recipes and meal plans online, experts like Weaver warn that you’ll want to avoid relying too much on artificial sweeteners and unhealthy foods for your keto diet menu. Day 1 Optional Breakfast: Collagen-Boosted Keto Coffee Lunch: Smoked Salmon and Cucumber Ham Wraps Dinner: Roast Beef with Carrots and Onions Day 2 Optional Breakfast: 10-Minute Keto Toast Lunch: Basil Chicken Saute Dinner: Easy Pork Fajitas Day 3 Optional Breakfast: Keto Blueberry Muffins Lunch: Ham and Spinach Mini Quiches with Lemon Fried Avocado Dinner: 3-Ingredient Crispy Chicken Thighs with Cauliflower Mash Day 4 Optional Breakfast: Collagen-Boosted Keto Coffee Lunch: Roasted Cauliflower Broccoli Tuna Bowl Dinner: Leftover Roast Beef with Carrots and Onions Day 5 Optional Breakfast: 10-Minute Keto Toast Lunch: Easy Meatball Soup Dinner: Leftover 3-Ingredient Crispy Chicken Thighs with Cauliflower Mash Day 6 Optional Breakfast: Keto Blueberry Muffins Lunch: Leftover Ham and Spinach Mini Quiches with Side Salad Dinner: Quick Beef and Broccoli Stir-Fry Day 7 Optional Breakfast: Collagen-Boosted Keto Coffee Lunch: Leftover Easy Meatball Soup Dinner: Cucumber Ginger Shrimp with Fried “Rice” Want More Keto Meal Plans? Myth #8 The ketogenic diet causes kidney damage Kidneys are actually damaged by high levels of insulin or sugar. Foods to Avoid Avoid foods rich in carbs while following a keto diet.

8g carbs) Tuesday Breakfast: Biscuit Breakfast Sandwiches (6. After the first 2–3 months, you can eat carbs on special occasions — just return to the diet immediately after.

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Dedicate an afternoon to going through all your food stock and eliminating things you can’t have. Alcohol:  Due to its carb content, many alcoholic beverages can throw you out of ketosis. Many people say they lose a lot of ‘water weight' at the beginning of any cleanse or diet. See the Full Recipe  Keto Spinach Avocado Green Smoothie Not all smoothies are created equal, but you can rest assured that this keto spinach avocado green smoothie is both delicious and nutritious! Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

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We wanted to take this opportunity to mention that Diet Doctor takes no money from ads, industry, or product sales. 1g carbs) Dinner: Slow Cooker French Onion Soup (10. If you want more carbs in your diet, and if don’t have type 2 diabetes or much weight to lose, then a more moderate low-carb diet might be a better choice for you. The average American adult man consumes around 296 grams of carbs in a day with the average American woman consuming around 224 grams, so it’s no wonder that 39. In fact, research shows that the ketogenic diet is far superior to the often recommended low-fat diet ( 2 , 14 , 15 , 16 ).

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Fasting is even evident in Catholicism in the six-week lead up to Easter during Lent. You get to enjoy three meals per day and you’ll still keep below 14 g of net carbs per day. Full disclaimer This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.     Week 1 of the keto diet meal plan 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 of the keto diet meal plan 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)   Feel free to adjust this sample keto diet plan by making it vegetarian, dairy-free, or choosing from hundreds of other keto recipes.     Shopping lists and more Do you want to get weekly shopping lists for the 14-day keto diet menu above? For every gram of glycogen we lose, we lose 3 grams of water. 68 It can make a person’s breath smell “fruity,” or similar to nail polish remover. Minerals: Added salt and other minerals can be important when starting out due to shifts in water and mineral balance. This might be one of the easiest ways to stay keto compliant during hectic weekdays. “It’s OK to repeat foods, but one should strive for a variety of foods as often as possible to capitalize on the unique nutritional profile—the vitamins and minerals—of each,” says Paul Salter, MS, RD, founder of Fit in Your Dress and nutrition editor for bodybuilding.com. When you look at the definition of food in the dictionary, you’ll see why: Food: (n) That which is eaten to sustain life, provide energy and promote the growth and repair of tissues; nourishment. High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces. Sugar-free diet foods:  These are often high in sugar alcohols, which can affect ketone levels in some cases. Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

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See Also
Super Easy Keto Meal Plan
Easy No Cook Keto Meal Plan
Easy One Month Keto Meal Plan

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