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2 eggs (143 calories, 10g fat, 1g carbs, 13g protein) 1 tbsp of butter (100 calories, 11g fat, 0g carbs, 0g protein) 4 slices of bacon (160 calories, 14g fat, 2g carbs, 10g protein) Two Good Vanilla Yogurt (80 calories, 2g fat, 3g carbs, 12g protein) black coffee, 2 cups (10 calories, 0g fat, 0g carbs, 0g protein) 1 tbsp of heavy whipping cream (60 calories, 6g fat, 1g carbs, 0g protein) 2 tbsp of sugar-free syrup (0 calories, 0g fat, 0g carbs, 0g protein) Total for this meal 553 calories, 43g fat, 9g carbs, 35g protein 7g net carbs Lunch For a quick and easy lunch, spread cream cheese on ham slices and roll around a pickle spear. Of course, you can cook things separately but this speeds things up and saves you time.

This is what 200 grams of net carbohydrates per day look like with processed food… Breakfast: 1 bagel = 44 grams net carbohydrates Lunch: 1 6″ Subway sandwich + 1 chocolate chip cookie = approx. Whole30 Snack Ideas Snacks are a great way to stay energized throughout the day and keep hunger between meals at bay.

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Place the chicken on this tray, you can skewer them too. Just 1 tablespoon of MCT oil contains 14g of plant-based fats, derived from coconut oil! Cinnamon crunch cereal 10 min 350 kcal Ingredients 2 Tbsp ground cinnamon 1 Tbsp coconut oil ½ cup milled flaxseed ½ cup hulled hemp seeds ½ cup unsweetened apple juice Method Combine the dry ingredients in a blender or food processor.

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This meal plan contains 100% plant-based and tested recipes that will help you achieve the best health that you could ever have. 17 That is why we recommend a moderate level of protein intake, defined as 1.

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You May Be In Insulin Resistance When your body has chronically high sugar and insulin levels, it tries to protect itself by blocking insulin from delivering sugar to the cells. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day. A ketogenic diet typically limits carbs to 20–50 grams per day. Read more about how to stock your kitchen for the Standard Ketogenic Diet here.  Foods to Avoid Grains Refined sugar Sugar alcohols: xylitol, sorbitol Processed foods such as vegetable oils Download The Keto Food List & A Cheat Sheet We know that’s an insanely long keto food list, so to keep things simple, we included a simple cheat sheet of keto diet approved foods to choose from in PDF format. However, unless the food choices you make on this diet become a habit, the weight loss you experience may not be sustainable in the long term ( 2 ). You can also add some freshly chopped cilantro or coriander at the end. According to the USDA, the average American consumes 150-170lb of sugar each year. Congratulations on your wonderful journey and welcome to a whole new you! Don’t forget, you can switch around the recipes as much as you want. 7 However, in the following three situations you may need extra support: Are you on medication for diabetes, e.g. insulin? 1 g Sugar: 0 g Tip: Make your lassi or buttermilk more interesting by adding 1/2 tbsp of roasted cumin powder and a sprig of fresh mint to it. People with kidney disease should definitely consult with their physician about starting a ketogenic diet.  Other contraindicated conditions and health issues are listed here.  I've also written a page for people who have no gall bladder here. If your recipe calls for raw vegetables like lettuce, remember to package them separately from the main dish you will reheat come mealtime. Berries Most fruits are too high in carbs to include on a ketogenic diet, but berries are an exception. Digestion and bloating Make sure that the vegetables you eat don’t bloat you. Wednesday Breakfast: A shake made with unsweetened coconut milk, berries, peanut butter and unsweetened protein powder.

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