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Foods to Eat Any type of LCHF diet emphasizes foods that are high in fat and low in carbohydrates. On a low-carb diet like the keto diet, fat burning is significantly increased, and it’s OK to eat a higher-fat diet. Thus eating more fiber (but still very low carb) could result in higher ketone levels in the blood. We wanted to take this opportunity to mention that Diet Doctor takes no money from ads, industry, or product sales. Join us over there and see the radical results the SCKC is having on so many people!  And stay tuned for my new book Squeaky Clean Keto – which will include over 120 new SCKC and Whole 30 friendly recipes, and at least 4 weeks of new meal plans!   Squeaky Clean Keto Challenge             In this section you’ll find the original set of 12 weeks of Keto Menu Plans that thousands and thousands of people have used to lose up to 50 pounds or more on the Keto Diet!  Easy and delicious recipes, shopping lists and prep lists to make your transition into keto foolproof and effective!  You can use an app to input the data if you want to track your macros, but honestly if you’re following these plans closely you shouldn’t need to!   Week One 7 Day Keto Menu Plan     Week Two 7 Day Keto Menu Plan     Week Three 7 Day Keto Menu Plan     Week Four 7 Day Keto Menu Plan     Week Five 7 Day Keto Menu Plan     Week Six 7 Day Keto Menu Plan     Week Seven 7 Day Menu Plan Week Eight 7 Day Keto Menu Plan   Week Nine 7 Day Keto Menu Plan Week Ten 7 Day Keto Meal Plan Week Eleven 7 Day Keto Menu Plan Week Twelve 7 Day Keto Menu Plan   Join our community of “losers” today and subscribe free to IBIH newsletters to get notified when I post new keto recipes and updated keto diet menu plans!

1 If you’re looking to maximize benefits like reversing type 2 diabetes or if you have a lot of weight to lose, the keto diet may be right for you. In this weekly meal plan we are also skipping breakfast to boost weight loss and provide other health benefits. You will likely lose a number of pounds within days.

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The only dairy product that most people deal ok with is ghee (and to some extent butter). It’s the original formula, all we’ve done is change the name and the packaging,” explained Samantha. Expires on BEFORE & AFTER "I have been using Keto Easy and I am incredibly impressed with the results! 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! However, only the standard and high-protein ketogenic diets have been studied extensively.

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Keto Meal Plans Simplified You’ll find it much easier to stay on your healthy ketoTM diet when you plan meals in advance. If you want to cut costs even more you can replace the avocado in the tuna salad (if you are not lucky enough to find avocados on sale) with more vegetables. 76 To reduce potential side effects, you may decide to gradually decrease your consumption of carbs over a few weeks. Foods to Avoid When following an LCHF diet, it’s important to reduce your intake of foods high in carbs. It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight. Join now   We hope you enjoyed reading this guide.

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This reduction in carbs puts your body into a metabolic state called ketosis. That will give you 18 hours of fasting and six hours for eating. Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye Chicken: Thighs and legs Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper Pork rinds Olive oil Salted butter Heavy cream Sour cream Cream cheese Fatty fish: salmon, mackerel, sardines, anchovies Bacon Chicken broth or bouillon cubes with at least 1 gram sodium That last item may surprise you, but for many people, it makes all the difference. "Chicken broth is absolutely critical on this diet as a way to ensure you're getting enough sodium," Wittrock explains. "Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away." Why? Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis. 2 cups of romaine lettuce (16 calories, 0g fat, 3g carbs, 1g fiber, 0g protein) 1 oz of cheddar (121 calories, 10g fat, 1g carbs, 7g protein) 3 oz of rotisserie chicken (120 calories, 3g fat, 1g carbs, 22g protein) 1 tbsp of mayonnaise (100 calories, 11g fat, 0g carbs, 0g protein) 67 g of cucumber (8 calories, 0g fat, 1g carbs, 0g protein) 5 cherry tomatoes (15 calories, 0g fat, 3g carbs, 1g fiber, 0g protein) 1 tbsp of ranch dressing (70 calories, 7g fat, 1g carbs, 1g protein) Total for this meal 450 calories, 31g fat, 10g carbs, 3g fiber, 31g protein 7g net carbs Dinner Cook the ribeye to your liking in half of the amount of butter. 7-Day Keto Diet Meal Plan Monday Breakfast: Simple Southwestern Egg Scramble (3 grams total carbs) Lunch: Tangy Tuna Salad in Collard Wrap (23 grams total carbs) Dinner: Creamy Tequila Lime Chicken, Pepper and "Fettucine" Skillet (13 grams total carbs) Snacks: Guacamole (made with half an avocado) with one cup of sliced radishes (10 grams total carbs) Total carb count for the day: 49 grams Tuesday Breakfast: Middle Eastern Savory Yogurt Jar (17 grams total carbs) Lunch: Cauliflower "Grilled Cheese" Sandwich (8 grams total carbs) Dinner: Grilled Curry Chicken Thighs on Wilted Greens (8 grams total carbs) Snacks: One ounce of beef jerky and a cheese stick (1 gram total carbs) Total carb count for the day: 34 grams Wednesday Breakfast: Keto Blueberry Muffins (8 grams total carbs) Lunch: Keto Chicken Enchiladas (14 grams total carbs) Dinner: Cauliflower "Fried Rice" Entrée (18 grams total carbs) Snacks: Five ounces of full-fat cottage cheese (5 grams total carbs) Total carb count for the day: 45 grams Thursday Breakfast: Tex Mex Vegan Breakfast Hash (20 grams total carbs) Lunch: Keto Tortilla Soup (14 grams total carbs) Dinner: Chili-Lime Turkey Tacos with Monterey Jack Shells (7 grams total carbs) Snacks: One ounce of walnuts and one cup of raspberries (8 grams total carbs) Total carb count for the day: 49 grams Friday Breakfast: Rocket Fuel Chocolate Breakfast Smoothie (14 grams total carbs) Lunch: Heirloom Tomato, Avocado and Goat Cheese Plate with grilled chicken (20 grams total carbs) Dinner: Chicken Sausage and Zucchini Hash (11 grams total carbs) Snacks: One cup of zucchini noodles with one tablespoon olive oil, salt and pepper (3 grams total carbs) Total carb count for the day: 48 grams Saturday Breakfast: Mesclun Egg Salad (20 grams total carbs) Lunch: Keto Carnitas Salad (5 grams total carbs) Dinner: Grilled Italian Eggplant Caprese Salad with grilled flank steak (6 grams total carbs) Snacks: Eight three-inch-long celery sticks with two tablespoons of cream cheese (7 grams total carbs) Total carb count for the day: 38 grams Sunday Breakfast: Sun-Dried Tomato Bacon Frittata with Garlic Aioli (3 grams total carbs) Lunch: Spicy Shrimp Fajitas (17 grams total carbs) Dinner: Pan-Roasted Broccoli with Tahini Dressing with grilled chicken thighs (11 grams total carbs) Snacks: Raspberry Delight (8 grams total carbs) Total carb count for the day: 39 grams Things to Keep in Mind Before Going Keto Give yourself time to adjust to this diet. 00 which they refuse to refund and are telling me it is up to Paypal. A ketone body, acetoacetate, may end up in the urine. Hemp oil Flax oil Chia oil Vegetables/Fruits Many people falsely assume they have to forgo the benefits of vegetables and especially fruit with a keto diet. You’re basically drinking a glass of water and sugar(13).

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