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Day 1 Optional Breakfast: Frothy Keto Coffee Lunch: Chicken Pepper Stir-Fry Dinner: Keto Cottage Pie Day 2 Optional Breakfast: Keto Apple Cinnamon Muffins Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad Dinner: Creamy Tomato Basil Chicken “Pasta” Day 3 Optional Breakfast: Keto Breakfast Stack Lunch: Chicken Cauliflower “Couscous” Salad Dinner: Easy Salmon Curry Day 4 Optional Breakfast: Frothy Keto Coffee Lunch: Baked Eggs in Avocados Dinner: Leftover Keto Cottage Pie Day 5 Optional Breakfast: Keto Apple Cinnamon Muffins Lunch: Leftover Mini Spinach Meatloaves with Avocado Salad Dinner: One-Pot Pork and Cabbage Stew Day 6 Optional Breakfast: Keto Breakfast Stack Lunch: Leftover Chicken Cauliflower “Couscous” Salad Dinner: Zucchini Beef Saute with Garlic and Cilantro Day 7 Optional Breakfast: Frothy Keto Coffee Lunch: Chicken Hash with Coconut Dijon Sauce Dinner: Leftover One-Pot Pork and Cabbage Stew Week 4 Free Keto Meal Plan You have 1 week left of your free Keto meal plan! 70 grams net carbohydrates Afternoon snack: 1 small milk chocolate bar (1 oz) = 15 grams net carbohydrates Dinner: 1 cup of pasta and 2 scoops (1 cup) of ice cream = 65 grams net carbohydrates And if we add in a can of coke, another cookie, and a slightly bigger serving of pasta, then you’ll find yourself eating a 300 grams of net carbohydrates per day diet. Keto-friendly beverage options must be sugar-free. For instance, the diet promotes consuming minimally processed foods and a high intake of fresh fruits and vegetables. Fish and shellfish are also good sources of vitamins, minerals and omega-3s.

I want you to have fun this week and to enjoy each meal. This state of elevated ketones in the bloodstream is called ketosis, hence ketogenic diet (1).

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Fat packs a bang as it has twice as many calories as carbohydrates and protein per gram. In addition, studies suggest that consuming olives may help prevent bone loss and decrease blood pressure ( 80 , 81 ). Cauliflower Rice I have seen in-numerous recipes for Cauliflower fried rice on the Internet. You won't be in ketosis of course, but still, you should feel better.  (I think grain consumption is one of the root causes of illness, but also acknowledge that everyone is different.) General Side Effects Switching to a ketogenic diet plan can be uncomfortable at first because your body metabolism is refitting itself to burn fat instead of relying on glucose.  However, you can avoid most of the symptoms. Week 2 is when you’ll find yourself settling into your new Keto diet. Portion mixture into desired silicone molds and freeze, around 1-2 hours.

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You see the correlation now between body fat and carbs? With that said, using intermittent fasting (IF) along with the keto diet maximizes weight loss. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day. That’s why you can have coffee and butter for breakfast and rocket through the morning. Keto Lowers Blood Pressure High blood pressure (HBP) is one of those diseases that gets swept under the rug in terms of how lethal it is for a person’s health.

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Taking supplements may also help — especially for nutrients often lacking in a vegetarian diet, such as vitamin B12. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast. The ratio is often 60% fat, 35% protein, and 5% carbs. You won’t be hungry between meals — especially if you are keto-adapted and used to intermittent fasting)! According to the USDA, the average American consumes 150-170lb of sugar each year. Visit to download Ebook Originally published at .14-day ketogenic diet meal plan Get ready Week 1 Week 2 Shopping More meal plans FAQ Start free trial What is a keto diet? Start your transformation today Get your meal plan Ketogenic diet benefits and cautions As we mentioned above, there are a number of benefits in favor of a ketogenic diet — but there are also a number of side effects to be aware of. They're also high in several nutrients and may help protect eye and heart health.

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See Also
Vegetarian Keto Diet for Fast Weight Loss
Free Keto Meals Plans
Free Raw Vegan Meal Plan

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