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So here are 4 steps to creating your own Batch Cooking Keto meal plan… We suggest doing this every weekend (on Saturday or Sunday): Find 2 Keto casserole or stew dishes each week. Healthy low-carb sweeteners are optional in breakfast meals and desserts. If you are very active, you can increase that carb intake by 20 to 30 grams. Mozzarella will work with all of the recipes but if you like more flavor go with a tasty, sharp cheddar instead.

It’s very easy to keep eating just because it tastes good. While on a ketogenic diet, high-carb drinks must be avoided just like high-carb foods. Different companies have different breakups, so be sure to check the label. Honestly, when I first started, I didn’t think it would be a long-term commitment either! Fruits: Fresh and dried fruits, although fresh is preferred.

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Enjoy them hot and remember to sprinkle some lemon juice and chaat masala over them. As a member you’ll get it complete with a shopping list and the possibility of changing the number of servings.

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Beef Bison Herring Veal Eggs Lamb Mackerel Shellfish such as crawfish, shrimp and lobster Chicken Turkey Tuna Coldwater fish such as wild salmon and tilapia Pork products such as ham, bacon, and sausage (Note: eat in moderation) Vegetables Choose fresh, organic vegetables such as: Artichokes Asparagus Avocados Bean sprouts Bell peppers Bok choy Broccoli, romaine lettuce Brussels sprouts Cabbage Cauliflower Celery Chard Cucumbers Green beans Kale Mushrooms Onions Spinach Squash Sweet potatoes Tomatoes Watercress Zucchini Other Food Items Condiments for dipping (hummus, guacamole, salsa) Dried beans and lentils in limited amounts Healthy oils (e.g., olive oil, coconut oil, etc.) Milk Alternatives: almond, coconut, hemp, rice Nut butter and spreads (almond butter and coconut butter) Protein Powder Pure Wrap coconut wraps Raw, unsalted seeds and nuts Seeds (chia, flax, hemp) Small amounts of fresh and frozen fruit. (e.g., strawberries, blueberries, raspberries, blackberries) Sweeteners such as stevia extract and erythritol Spices Basil leaves Black Pepper Cayenne Pepper Chili powder Cilantro Cinnamon Cloves Coriander Curry Dill Garlic Ginger Marjoram Mint Oregano Nutmeg Parsley Rosemary Saffron Sage Thyme Supplements Fish oil Magnesium Probiotics Calcium Iron Vitamin D Vitamin C Potassium Multivitamin (Note: probably the best supplement since most multivitamin products have about all the essential nutrients and vitamins) Protein powder Tips Before You Start You can prepare your weekday lunches and dinners on Sunday. Day 1 Optional Breakfast: Keto Coconut Coffee Lunch: Turkey and Vegetable Skillet Dinner: Pan-Seared Pork Tenderloin with Garlic Spinach Saute Day 2 Optional Breakfast: Chicken and Bacon Sausages Lunch: Lemon Blueberry Chicken Salad Dinner: Easy Keto Chili Day 3 Optional Breakfast: Keto Zucchini Bread Lunch: Leftover Turkey and Vegetable Skillet Dinner: Pork and Cashew Stir-Fry Day 4 Optional Breakfast: Keto Coconut Coffee Lunch: Spicy Chicken Saute tossed with Avocado Dinner: Leftover Easy Keto Chili Day 5 Optional Breakfast: Chicken and Bacon Sausages Lunch: Spanish Omelette Dinner: Chicken Broccoli Casserole Day 6 Optional Breakfast: Keto Zucchini Bread Lunch: Leftover Spanish Omelette with Side Salad Dinner: Lemon Garlic Ghee Salmon with Leek Asparagus Ginger Saute Day 7 Optional Breakfast: Keto Coconut Coffee Lunch: 3-Ingredient Creamy Smoked Salmon “Pasta” Dinner: Leftover Chicken Broccoli Casserole Week 3 Free Keto Meal Plan You’ve finished 2 weeks of Keto recipes and now you are ready to start Week 3! 5 ounces (150 grams) of plain Greek yogurt provides 5 grams of carbs and 11 grams of protein. Add the green chilly paste, the remaining ginger garlic paste and garam masala and pepper. The problem with that mentality is that “reward” is almost always synonymous with “food”.

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People who have diabetes or health conditions like diseases of the kidneys, liver or pancreas should speak with their doctor before beginning an LCHF diet. Atkins is a ketogenic diet, but unlike the standard keto diet, Atkins is less restrictive, meaning you get more food choices and a better balance of macronutrients. The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 8 grams for 1 cup of cooked Brussels sprouts (14, 15). So make it a day before or on a weekend and keep eating it all week through. There are some important differences between the ketogenic diet for cancer therapy, and a "regular" ketogenic diet for other issues. Choose a good week to get started and then go for it. Week 2 is when you’ll find yourself settling into your new Keto diet. Lunch: Baked zucchini halves stuffed with ground beef in a tomato sauce. Or you can make small balls, flatten them out like a kebab and dip them in the egg before frying.

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See Also
Grain Free Vegan Meal Plan
30 Day Keto Diet Cookbook
Free 7 Day Vegan Meal Plan

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