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It is a good milk replacement in the keto diet plan and can be substituted for milk in several dishes and beverages. Please adjust the portions according to your macros. Rocket leaves are also rich in magnesium, which is a great ingredient for battling the Keto Flu. Keep stirring from time to time till the chicken is fully cooked. High levels of cholesterol can increase the risk of cardiovascular disease. Certain alcoholic beverages: Beer and sugary mixed drinks.

Stay hydrated: Don’t forget to drink enough water. Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.

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84 Once you reach your goals you can either keep eating keto (to maintain the effect), or you can try adding a bit more carbs. To ensure you’re getting all of your required nutrients, especially fiber, it is important that the carbs you do eat come from vitamin and mineral-rich foundation vegetables.

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High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. Prepare lunches from leftovers the night before so you can just grab it and go the next day.

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How to Use This Free Keto Meal Plan We’ve designed this free Keto meal plan to be as easy to use as possible. There are also some people who do better with a super strict approach (sort of jumping in at the deep end type thinking). Prepare meatballs in advance (minus cooking them) so you can just remove them from the fridge and cook without the extra dinner-time prep work. A sample day on a ketogenic diet: Breakfast: 4 eggs, 1/2 avocado, 1 to 2 Tbsp olive oil Lunch: 4 oz baked salmon with 1 Tbsp olive oil, 1/2 bunch asparagus with 1 to 2 Tbsp butter Dinner: Rib-eye steak, 2 cups spinach with coconut oil, 2 oz macadamia nuts Most men consume nearly half of their calories from carbs, according to the Centers for Disease Control and Prevention, which means cutting your intake to less than 10 percent will be a challenge. It’s like having a meal plan made for you but you get to choose what you want to eat as long as it’s within your macros." 9. For your first week, I tried to select recipes that might be quite similar to foods that you already enjoy to help you settle into this new way of eating. Keto-friendly beverage choices include: Water: Water is the best choice for hydration and should be consumed throughout the day. At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream. We’ve curated your menu for the week so you won’t have to worry about what to cook.

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