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Most importantly, there may be a need to adapt pre-existing medications (see above). Make enough dinner the night before so you can just eat leftovers for lunch and not have to worry about planning and preparing an extra 7 meals each week. You can prepare smoothies the night before if you want. Almond Flakes – 2 tbsp Almond Flour – 2 tbsp Asparagus – 9 oz Avocado – 1 Bacon – 14 oz Baking Powder Baking Soda Beef Steak – 2.

Create your own shopping list for the meals you’d like to create, plus foods you can reach for quickly when you get busy but still want to maintain ketosis. (And not succumb to high carb temptation!) When you go to the store, you will need to read labels looking for very low sugar content and without soy oil or corn oil. For example, tossing some fresh mint and lemon peel into your water bottle can make hydration a breeze. 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? We only use your email to deliver the KetoDiet newsletter. 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. Dinner: Stuffed mushrooms made with meatballs, avocado, tomato and alfalfa sprouts.

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The ketogenic, or keto, diet is a high-fat, low-carb diet that has become especially popular in recent years. There are a number of fruits and veggies that are high on the glycemic index. Stage 2: Week 2 Snacks Stage 2: Week 2 Shopping List ** Please note the shopping list doesn’t include snacks and includes the ingredients for each of the main meals for Days 6 to 12. If all goes well, a different food group can be reintroduced on day 5, repeating the process.

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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. Oleuropein, the main antioxidant found in olives, has anti-inflammatory properties and may protect your cells from damage ( 79 ).

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Week 2 is when you’ll find yourself settling into your new Keto diet. Carbs can be reduced or added depending on your health and weight loss goals. But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks. Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk. If you are exercising heavily, ease up while your body is adjusting to this diet. One study compared a 20gm carb diet to a 50 and 100gram carb diet in healthy volunteers. If you don’t want the tikka to be very spicy then skip the garam maslaa and green chilly paste. But don’t worry, your taste buds and your satisfaction won’t be a casualty of lower costs. Place a skillet over medium-high heat setting and add butter, or oil, to it. Honestly, tofu, tempeh, and seitan are some of the best options as far as protein- and fat-rich plant-based foods go. It is this that makes us feel happy by eating high-carb foods. As a member you’ll get it complete with a shopping list and the possibility of changing the number of servings. Notes Nutrition for Vegan Bulletproof Coffee only: 135 calories | 14g fat | 0g carbs | 0g fiber | 0g sugars | 0g protein | 0g net carbs *Nutrition below provided for entire vegan keto breakfast (Vegan Bulletproof Coffee + avocado half): Nutrition Serving Size: 1 meal Calories: 255 Sugar: 0g Fat: 26g Carbohydrates: 6g Fiber: 4g Protein: 1g Lunch Vegan Keto Protein Smoothie Bowl 615 Calories | 6g Net Carbs | 54g Fat | 23g Protein Smoothie bowls aren’t just for breakfast anymore—this vegan keto protein smoothie bowl is loaded with sneaky veggies and superfood ingredients! 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.

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See Also
Free 30 Day Gym Trial
Plank Challenge Printable
Keto Diet Plan for Teenager to Lose Weight

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