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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. Shopping List (week 2) Produce 8 Bell Peppers 1 Yellow Onions 2 Shallots 5 Sweet Potatoes 4 lb White Potatoes 1 bunch Bananas 7 Jalapeño or Fresno Peppers 1 Lemon 2 Limes White Mushrooms Green Beans (as much as your family will eat + some for leftovers) 1 bunch Asparagus 2 Zucchini Carrots (for snacks) Celery (for snacks) Cucumbers (for snacks) 4 heads Broccoli Seasonal Fruit of choice (enough for one breakfast) Dill (fresh or freeze-dried) 1 bulb Garlic Mixed Salad Greens 1 Apple 2 Plum Tomatoes Frozen 1 Frozen Spinach Refrigerated 6 Dozen Eggs Herbs & Spices Baking Soda Bay Leaves Cinnamon Ground Nutmeg Chili Powder Chipotle Pepper Cayenne Pepper Salt Cumin Dried Parsley Oregano Basil Smoked Paprika Black Pepper Garlic powder Onion powder Allspice Meat 4-1/2 lb Bacon 3 lb Ground Beef 1 lb Ground Bison (or an extra lb of ground beef) 3 large Chicken Breasts 14 Chicken thighs (boneless, skinless) 1-1/2 lb Chorizo Grocery 1/3 cup Pecans 1/2 cup raw cashews 1/3 cup Flax seeds Coconut Oil 4 cups Olive Oil Unsweetened Shredded Coconut Nutritional Yeast Arrowroot Starch (3) 4 oz can Diced Jalapeños (5) 14 oz can Diced Tomatoes (4) 6 oz cans Tomato Paste 1-1/3 cup Balsamic Vinegar (no added sugar) Can of Black Olives Yellow Mustard 1 can Full-Fat Coconut Milk 28 oz carton Chicken/Vegetable broth (no added sugar) Whole30 Meal Plan (week 3) Halfway there!! With that said, using intermittent fasting (IF) along with the keto diet maximizes weight loss. Mutton Seekh Kebab  You might think that I mention mutton seekh kebabs daily, and I admit I do. This meal plan will keep you below 17 grams of net carbs per day. 13 Learn more: Should you count calories on a low-carb or keto diet?   Can I drink alcohol on a keto diet?

The ketogenic, or keto, diet is a high-fat, low-carb diet that has become especially popular in recent years. Have you found a few new Keto recipes that you love? We wanted to take this opportunity to mention that Diet Doctor takes no money from ads, industry, or product sales. They're also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low-carb diet ( 30 , 31 ). Avocados: Whole avocados can be added to almost any meal or snack.

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Day 8 Breakfast Scrambled Eggs, Bacon, 1/2 Bell Pepper Lunch Leftover Creamy Lemon Chicken Dinner Stuffed Peppers Day 9 Breakfast Mini Sweet Potato Souffle, Fried Eggs, Fresh Seasonal Fruit Lunch Leftover Stuffed Peppers Dinner Chicken Nuggets with Balsamic Ketchup & Crispy Bacon Broccoli Day 10 Breakfast Fried Eggs & Jalapeño Poppers (1/2 batch) Lunch Crispy Chicken Salad (using leftover Chicken Nuggets) Dinner Sloppy Joes & Simple Green Beans1 Day 11 Breakfast Spicy Scrambled Egg Hash Lunch Leftover Sloppy Joes & Green Beans Dinner Chicken Bacon Ranch Skillet & Asparagus Potato Hash Day 12 Breakfast Fried Eggs & Leftover Asparagus Potato Hash Lunch Leftover Chicken Bacon Ranch & Fresh Veggies Dinner Bacon Bison Chili Day 13 Breakfast Eggs in a Nest Lunch Leftover Bacon Bison Chili Dinner Chicken Broccoli Bake Day 14 Breakfast Fiesta Scrambled Eggs & Country Potatoes Lunch Leftover Chicken Broccoli Bake Dinner Minestrone Soup Meal Plan Notes (week 2) 1 Simple Green Beans – No written recipe: Boil a large pot of salted water, add as many green beans as you want (make sure to cook enough for leftovers), boil for 2-3 minutes, strain water, drizzle a little olive oil and sprinkle with a little salt. This is the perfect excuse to do nothing for 2 days!

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After maintaining ketosis for some time, you may notice a stall in your weight loss. This has been such a major life changer for me, and I have no idea where I would be without it. That’s why it has been dubbed the “the silent killer.” If left untreated, HBP can lead to: Stroke Heart disease Peripheral artery disease Erectile dysfunction Kidney damage Angina Fluid in the lungs Vision loss Memory loss Be aware that these aren’t symptoms of HBP.

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The Ketogenic Diet is designed to pull your body out of the sugar track. Some people have amazing life-transforming experiences on a ketogenic diet while others get stuck and wonder what’s gone wrong. Full meal plan → Mon Tue Wed Thu Fri Sat Sun Keto: Budget-friendly #4 (16:8) This ketogenic meal plan (below 16 g net carbs per day) will keep both your carb intake and your costs down. Read Danielle’s Story “I do not get hungry during the day.” I can feel the difference in my clothes. Thursday Image: unsplash.com, Louis Hansel Source: UGC Breakfast Morning toastie Two slices of rye bread Three tablespoons of hummus Snack One ¼ cup of strawberries Six whole almonds One teaspoon of honey Lunch Wholesome wrap One wholesome wrap A small salad inside the wrap ( cucumber, lettuce, spring onion, green pepper, tomato, and mushrooms 60 grams of beef One tablespoon of light mayonnaise ( you can use sweet chilli sauce) Snack Two plums Six whole almonds Dinner Lean cottage pie Two heaped tablespoon mince( cook in a tomato sauce) A half cup of mashed potato One cup of cooked vegetables One teaspoon of cooking oil Friday Image: pixabay.com, maklay62 Source: UGC Breakfast Healthy slice on the go Two slices of rye bread One tablespoon of almond butter Snack One cup of fruit salad One teaspoon of nut butter Lunch Yummy baked potato One medium baked potato Four tablespoons of cottage cheese ( fat-free) A quarter avocado or one teaspoon of olive oil A salad: cucumber, tomato, lettuce, spring onion, green pepper, and mushroom Snack One cup of fruit salad One teaspoon of nut butter Dinner Tasty tuna bake One serving country-style tuna bake 125 grams of durum wheat fussili noodles 5 ml of olive oil One peeled and chopped onion 125 grams of sliced mushrooms One tablespoon of flour 15 ml of tomato puree A half a cup of skimmed milk Some dried basil One gram of salt Black pepper – freshly ground 170 grams of drained tin tuna in brine 60 grams of low-fat cheddar cheese 10 grams of grated parmesan Procedure Cook the pasta, sauté onion, and mushrooms, and then blend them in the flour and tomato puree. Let’s face it, you sort of believe keto will work, but there’s also a nagging fear deep down that it’ll end up like every other diet you’ve tried…a failure. In addition, it may increase metabolic rate and promote the loss of weight and belly fat. Symptoms include Confusion, Dizziness, Feeling shaky, Hunger, Headaches, Irritability, Pounding heart; racing pulse, Pale skin, Sweating, Trembling, Weakness, Anxiety. Read Deb’s Story Transform with the 30-day diet program Get on track and stay on track: Know exactly what to eat and when. 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. You can also follow our keto foods guidelines, and you can fairly easily stay on a keto plan without counting the carbs (though it may still be smart to count once in a while, just to make sure).

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See Also
Easy Keto Daily Meal Plan
Soy Free High Protein Vegan Meal Plan
Free Keto Diet Plan South Africa Pdf

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