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A supplement like MCT oil or ketones may also help. 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?

While still a bit controversial, repeated modern systematic reviews find no benefit from avoiding saturated fats, or replacing them with unsaturated fats: Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels. Beans and legumes: Black beans, chickpeas, lentils and kidney beans. When Lele Jaro received a diagnosis of type 2 diabetes in 2006, she didn’t leave the doctor’s office with a complete understanding of how the condition would influence the rest of her life, or fully equipped with the tools she’d need to manage it. “When I found out I had type 2, I didn’t really know how to feel about it. Consult with your diabetes medical team — including your endocrinologist and a registered dietitian who is also a certified diabetes educator — before trying this eating plan.

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Keep in mind, though, that the ketogenic diet isn’t likely to be something you’ll do forever. Mid-morning snack: Six macadamia nuts with six raspberries Lunch: Tuna salad (tuna with mayo, plus salt and pepper) in romaine lettuce Afternoon snack: One-half avocado sprinkled with flax seed meal Dinner: Pecan crusted salmon with one-quarter cup of cauliflower creamed with two tablespoons of heavy cream Keto Diet Day 2 Breakfast: Chia seed pudding made with full-fat coconut cream Mid-morning snack: Pork rinds Lunch: Flax seed crusted chicken tenders with one-half cup of roasted broccoli (add one to two tablespoons of butter) Afternoon snack: Seaweed snacks Dinner: Cauliflower crust pizza with mozzarella and bacon Snack: Heavy whipped cream and four strawberries Macronutrient Balance Each person on the keto diet will have different macronutrient needs. Jalali says typically the diets are about 65–85 percent fat, 15–25 percent protein, and about 5 percent carbohydrates. "Some of my patients/clients find it easier to keep track of the foods they consume over the day, others prefer to keep track per meal since it holds them more accountable," she says. "I recommend designing the meal around the fat and protein sources since the carbohydrates are very limited.

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Last, if you have a history of struggling with an eating disorder, work with your doctor to determine if this is the right diet for you. However, some people may need to pay extra attention to avoid high protein intake (greater than 2. In order to reach and remain in a state of ketosis, carbs must be restricted.

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These are a delicious way to spice up your coffee! 13 Learn more: Should you count calories on a low-carb or keto diet?   Can I drink alcohol on a keto diet? Ideally, you’d wait four hours before having your first meal. Be sure to avoid breaded chicken, croutons, candied nuts and tortilla shells as well. Simply listing the different ingredients you can and can't eat while working your way through the keto diet won't explain how exactly it works. For some, however, simply eliminating animal products from their diet isn’t enough and they’re looking for an additional way to optimize their eating. They found none, but the egg-eating group reported greater satiety: American Journal of Clinical Nutrition 2015: The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) study-a 3-mo randomized controlled trial [moderate evidence] ↩ It’s often claimed that eating breakfast is good for weight control.

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