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Avoid starchy foods (like bread, rice, or pasta) and ask for additional natural fat, like butter or olive oil, if you need it. Lunch: Avocado salad, shrimp, tomatoes, herbs, lemon juice, olive oil, and feta cheese.

In the keto diet, the majority of daily calories come from fats, while lesser amounts come from proteins. It can result in loss of muscle and bone, especially as you age.

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There are several variations of the keto diet, so be sure to double check the ingredients before you cook.) Learn more about the keto diet. Duck Fat (also a mix of saturated and monounsaturated, but surprisingly high in monounsaturated fat) Macadamia Nut Oil (very low in PUFAs) Polyunsaturated Fats (PUFAs): Know the difference.

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1 bell pepper (Green, red, yellow, that’s your choice.) Two bulbs of garlic. (Optional, but very heart healthy.) A bottle of water. Make Ketchup at the beginning of the week so it’s ready when you need it. If you work out regularly, your body requires more carbohydrates. Day 1 Optional Breakfast: Frothy Keto Coffee Lunch: Chicken Pepper Stir-Fry Dinner: Keto Cottage Pie Day 2 Optional Breakfast: Keto Apple Cinnamon Muffins Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad Dinner: Creamy Tomato Basil Chicken “Pasta” Day 3 Optional Breakfast: Keto Breakfast Stack Lunch: Chicken Cauliflower “Couscous” Salad Dinner: Easy Salmon Curry Day 4 Optional Breakfast: Frothy Keto Coffee Lunch: Baked Eggs in Avocados Dinner: Leftover Keto Cottage Pie Day 5 Optional Breakfast: Keto Apple Cinnamon Muffins Lunch: Leftover Mini Spinach Meatloaves with Avocado Salad Dinner: One-Pot Pork and Cabbage Stew Day 6 Optional Breakfast: Keto Breakfast Stack Lunch: Leftover Chicken Cauliflower “Couscous” Salad Dinner: Zucchini Beef Saute with Garlic and Cilantro Day 7 Optional Breakfast: Frothy Keto Coffee Lunch: Chicken Hash with Coconut Dijon Sauce Dinner: Leftover One-Pot Pork and Cabbage Stew Week 4 Free Keto Meal Plan You have 1 week left of your free Keto meal plan! Apples have between 18g and 21g of net carbs per fruit depending on variety. A systematic review and meta-analysis [strong evidence] Read more in our guide to time restricted eating. ↩ The “keto flu” is a set of common early side effects like headache, feeling tired, nausea, lack of concentration, brain fog etc.

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But it’s also supported by the fact that keto diets generally reduce appetite: Obesity Reviews 2014: Do ketogenic diets really suppress appetite? Lunch out is not recommended, but if necessary, follow these guidelines. A lot of people don’t think about cow’s milk having carbs, but it does! Because the keto diet has such a high fat requirement, followers must eat fat at each meal. Remind you that this will also be recorded and will be posted afterwards on Facebook and YouTube. Most importantly, there may be a need to adapt pre-existing medications (see above).

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