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However, a few higher-calorie days may be beneficial every now and then. The eating plan emphasizes whole, unprocessed foods like fish, eggs, low-carb vegetables and nuts and discourages highly processed, packaged items.

And one of the simplest ways of creating meal plans is to do Batch Cooking. After a few days of feeling tired (the “keto flu“) many people experience a clear increase in energy levels. 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? The keto diet plan: what you need to know Related Story Can Food Boost Your Fertility?

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Full- fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese. Egg-based meals are also a great option, such as an omelet or eggs and bacon.

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3-Day Paleo Diet Meal Plan Comprehensive Paleo Diet Shopping List 5 of Our Favorite Paleo Diet Recipes Check your email to download the free resources. Here, she shares her favorite breakfast, lunch, and dinner ideas that both taste great and are simple to make. “I like to keep things simple, yet nutritious. So, if you are concerned about can you have a cheat day on keto, keep in mind one simple rule: “One cheat meal is not the complete picture of your diet.” Hence, in case you slip, forgive yourself and go back to eating keto-friendly diet. 49 #35 The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans (1) Maria Emmerich 4. This is called “insulin resistance(21).” Insulin resistance is a damaging cycle to the body.

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In fact, research shows that the ketogenic diet is far superior to the often recommended low-fat diet ( 2 , 14 , 15 , 16 ). BMJ Open Diabetes Research and Care: Systematic review and meta-analysis of dietary carbohydrate restriction in patients with type 2 diabetes [strong evidence] In addition, two studies showed that a diet with 30% of calories from protein improved glycemic control. By Fioa Basic Keto Cheese Crisps These one-ingredient keto Cheddar cheese crisps are an easy snack for anyone who is following a low-carb, grain-free or gluten-free diet. Two 1 pound tubes mean’s roughly a 1/3 of a pound will be going to each portioned meal. If you want to cut costs even more you can replace the avocado in the tuna salad (if you are not lucky enough to find avocados on sale) with more vegetables. If you opt for a protein powder, it should have 5 grams of carbs or less, ideally 2 grams or less if you can swing it. Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk.

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See Also
Keto Meal Plan Recipe Book
Keto Diet Meal Plan for Athletes
Keto Diet Meal Plan No Meat

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