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Reduced hunger is common on a keto diet, so don’t worry about skipping any meal. Day 1 Optional Breakfast: Collagen-Boosted Keto Coffee Lunch: Smoked Salmon and Cucumber Ham Wraps Dinner: Roast Beef with Carrots and Onions Day 2 Optional Breakfast: 10-Minute Keto Toast Lunch: Basil Chicken Saute Dinner: Easy Pork Fajitas Day 3 Optional Breakfast: Keto Blueberry Muffins Lunch: Ham and Spinach Mini Quiches with Lemon Fried Avocado Dinner: 3-Ingredient Crispy Chicken Thighs with Cauliflower Mash Day 4 Optional Breakfast: Collagen-Boosted Keto Coffee Lunch: Roasted Cauliflower Broccoli Tuna Bowl Dinner: Leftover Roast Beef with Carrots and Onions Day 5 Optional Breakfast: 10-Minute Keto Toast Lunch: Easy Meatball Soup Dinner: Leftover 3-Ingredient Crispy Chicken Thighs with Cauliflower Mash Day 6 Optional Breakfast: Keto Blueberry Muffins Lunch: Leftover Ham and Spinach Mini Quiches with Side Salad Dinner: Quick Beef and Broccoli Stir-Fry Day 7 Optional Breakfast: Collagen-Boosted Keto Coffee Lunch: Leftover Easy Meatball Soup Dinner: Cucumber Ginger Shrimp with Fried “Rice” Want More Keto Meal Plans? These questions are not a trick, and they’re not pointless.

But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks. So when you go keto, just be sure that you’re eating salt or sodium-rich foods. Best for: If you want an app that's super customizable Price: Free (or you can choose the paid version if you want more premium features) Why it’s great for keto: Pamela Nisevich Bede, RD, author of Sweat.

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Dinner: Meatballs, cheddar cheese and vegetables. 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? The standard (SKD) version is the most researched and most recommended. We only use your email to deliver the KetoDiet newsletter. Most importantly, there may be a need to adapt pre-existing medications (see above).

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Avoid keto flu Drink lots of fluids and get enough salt, especially during the first week, to minimize symptoms of the initial “keto flu.”5 For example, a cup of bouillon 1-2 times per day really helps. This means a whole lot of meat, butter, cream, and avocado, but precious few fruits and vegetables. When someone eats less than 50 g of carbohydrate per day, the body changes how it sources energy, producing ketone bodies to use as fuel instead. A: Lifesum calculates net carbs by subtracting total fiber from total carbohydrates. 8g net carbs): 5 oz Italian sausage, ¼ medium onion sliced, and ½ red bell pepper sliced with a side of 2 cups baby spinach, ½ cup sliced mushrooms, and 2 Tbsp Blue Cheese Dressing Keto tip of the day: If you’re feeling celebratory or are out on the town, enjoy a low carb drink without throwing off your week.

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For example, Taco Tuesday and Pizza Saturday are common themes in our home. In ketosis, the body produces less insulin, leading it to store less glucose as fat. 15 A keto diet is designed to be a moderate protein diet. Healthy Blood Sugar Levels. (7) This benefit should be obvious. 36 Therefore, ketosis results in a steady flow of fuel (ketones) to the brain, thus avoiding problems experienced with big blood sugar swings. You’ll enjoy protein-packed meals, such as Diet Doctor’s flavorful keto chicken garam masala, succulent pulled pork, and keto crispy Chinese pork with cabbage. Each recipe indicates the nutritional information per serving and we also made it easy for you to print them. Studies have demonstrated that ketosis can be maintained for years; for instance, in children treated with a ketogenic diet for epilepsy, and for at least a year or two when treating obesity or type 2 diabetes. Fruits are typically pretty sweet which really limits your selection. Defeating The "Keto Flu" You've likely heard horror stories of what competitors feel like when they cut carbs low, or when the average bro talks about going keto. You can even log meals by taking a picture of what you ate, with our state of the art image recognition technology.

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See Also
Keto Meal Plan for Beginner
Keto Diet Plan for Beginners Australia Free
Ketogenic Diet Menu Plan Epilepsy

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