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The ketogenic diet daily meal plan consists of 70-75% fat, 20-25% protein, and 5-10% carbs. Add the Dijon mustard, turmeric, powdered garlic, salt, and pepper. The chicken will be ready in no time and it tastes delicious. This week, you’re going to eat zucchini pizza boats, goat cheese salad with balsamico butter, and chaffles — among other tasty, filling keto meals. Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium and zinc (29).

Avoid these foods when on a ketogenic diet: High-carb fruits: Bananas, clementines, apples, kiwis and blueberries All grains: Whole wheat breads, quinoa, oats and corn Processed, natural and artificial sugars: White sugar, cane sugar, agave, honey, maple syrup, Equal and Splenda Overview of the vegan ketogenic diet You might have noticed a lot of animal-based proteins in the “what to eat on a ketogenic diet” list. Instead of cooking or roasting veggies, nuts and seeds, consume them raw.

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This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day. Nuts and Seeds Nuts and seeds are healthy, high-fat and low-carb foods. Lunch: Grilled shrimp served with tomato and mozzarella skewers. For the past 2 weeks, I’ve told you that you can switch around recipes as much as you want, which is still true this week as well.

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Instead of focusing on the 70 percent, let’s look at it in the volume of food on your plate. Your meal plan will automatically adjust to suit your new eating habits and ingredient preferences by pulling low-carb recipes into your weekly plan. Eating keto means limiting your net carb intake so that your body metabolizes fat creating energy and ketones.

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Each version is high fat and low carb but with different macronutrient ratios. However, interventional studies so far indicate that if anything the risk appears to decrease: For more health controversies regarding a keto diet, have a look at this page: Low-carb controversies ↩ While calories count, you probably don’t have to count them for good results. With that said, the keto diet does have its side effects but they are all curable. Servings – 4 Cook Time – 45 to 50 minutes Prep Time – 10 to 15 minutes Ingredients: 250 gms of fresh spinach leaves 80 gms ounces of softened cream cheese or cheese spread 12 sliced mushrooms 4 eggs 1 cup grated cheddar cheese or any hard cheese 1 teaspoon of minced garlic 1/2 onion (chopped) 1/4 cup of butter Procedure: Take a skillet and sauté garlic, onion, and mushrooms in butter until turning tender. Dinner: Zucchini noodles tossed in pesto with chicken meatballs. Since the LCHF diet is adaptable, it may be much easier to follow than more regimented plans like the ketogenic or Atkins diets. The past 4 months have been full of discovery and knowledge. Just sign up for a free trial (no commitment, cancel online anytime) and you’ll get these two and 90+ more complete weekly keto meal plans for free: Keto: Week 1 of 14-day keto diet plan This meal plan is the first week of our free 14-day keto diet plan. Dinner Shredded Chicken Breast in Soya Sauce This an easy recipe, that can be cooked in a jiffy and has very little prep time. Serve with unsweetened almond or coconut milk Lunch Give this comforting keto bowl a try — it’ll not only satisfy cravings for something hearty but also has a lovely added pop of flavor from the charred veggies. Nutrition Breakdown: Total calories: 200 Carbs: 10 g Protein: 24 g Fat: 5 g Saturated Fat: 3 g Sodium: 840 mg Fiber: 0 g Sugar: 8 g Ghee: 1 tbsp Nutrition Breakdown: Total calories: 130 Carbs: 0 g Protein: 0 g Fat: 14 g Saturated Fat: 9 g Sodium: 0 mg Fiber: 0 g Sugar: 0 g Recipe: 100 gms cottage cheese ½ tsp of turmeric powder ½ tsp of chilly powder ½ tsp coriander powder 1 tsp salt ½ tsp chaat masala (optional) ½ tsp dried mango powder Make a thick paste of all these dry masalas, with water or oil. Nut butter: Natural peanut, almond and cashew butters.

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See Also
Free Keto Plan for Weight Loss
Ketogenic Diet Weight Loss Meal Plan
30 Day Strict Keto Diet

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