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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? But if you’re a picky eater or you’re low carbing with picky eaters, there is probably a very important reason why you’ve decided to do this.

These countries then export DDT-exposed fruit to the U. Your body will always try to adapt to how you feed and treat it. A keto diet is not meant to be a very-high-protein diet. They’re also a surprisingly good source of vitamin K, a vitamin important for proper blood clotting and bone formation. Don’t forget, you can switch around the recipes as much as you want. Moroccan Meatballs – Melissa Joulwan’s Well Fed Ingredients: ground lamb, coconut oil, onions, garlic, paprika, cumin, salt, ground black pepper, medium tomatoes, water, tomato paste, fresh parsley leaves, roasted pistachios.

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When you do this deliberately, it's called intermittent fasting (IF) - and it will help you save a lot of money. You can continue to feel as amazing as you do now as long as you follow just a few simple keto rules. 8g/kg/day is probably too low, as it’s below the RDA. It also helps to get adequate sleep and make sure you are eating plenty of healthy fats. In compiling these recommendations, I spent time reviewing research on the ketogenic diet and looking at many books. Feel free to check out our full keto diet FAQ, or choose below:   How much weight will I lose on a keto diet?

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It’s quite possible to eat a vegetarian keto diet, an egg-free keto diet and a dairy-free keto diet – and many other versions. Protein on a low-carb or keto diet ↩ Diabetes 2004: Effect of a high-protein, low-carbohydrate diet on blood glucose control in people with type 2 diabetes [randomized trial; moderate evidence] ↩ Adding extra calories that you don’t need quite likely slows down weight loss. Keep the recipes fun for the kids, like making chicken nuggets cut into creative shapes, crisped up in the air fryer, maybe. Fiber generally doesn’t directly affect blood sugar levels.

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So now it’s just up to you what you want to do with all that junk food. Perhaps you want to be able to run around with your kids or grandkids (or even your dog)? Below, we’ve prepared a list of foods to be included in your ketogenic meal plan including those you should steer clear of. Quick-cooking Brussels sprout halves are available in the prepackaged salad aisle at the grocery store. A low-carb diet that makes up for what it lacks with fats is a model that aligns with the Atkins diet of the early 2000s. You can also substitute any of cheeses in the recipes for other types of cheese that you may find on sale. Day 3 of a keto diet Breakfast: Two fried eggs, two strips of organic nitrate-free bacon, and half an avocado; 2. If you eat enough fat, the body will only need to burn that, not your stored body fat.

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Keto Diet Menu Singapore
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