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What’s not to enjoy about bacon and eggs in the morning? 5 g Prep Time: 15 minutes | Cook Time: 5 minutes Ingredients: 3 tablespoons low-carb marinara sauce 1 small zucchini (60g), sliced very thin into rounds 2 tablespoons ricotta cheese 3 ounces shredded mozzarella Dried oregano Instructions: 1. Crack the eggs into the skillet and season with salt and pepper. How often you eat is also up to your personal preference. "For most people, I recommend three to four meals per day with a few healthy keto snacks in between," says Dr.

Healthy fats such as those found in olives and olive oil, fish, nuts and seeds are all burned more efficiently than saturated fats. Either use our free two-week keto challenge for a step-by-step guide, including shopping lists etc., or just check out our keto diet plan and menu below. I'm not here to sell you on nutritional ketosis or explain what it is or the big-picture benefits it can provide. Fry the egg in the butter until cooked to the desired level then serve over the soup. The plantains should be soft and slightly brown 5.

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Crack an egg into each ramekin and season with salt and pepper to taste. Sardine Salad (2 servings) 8 oz. canned sardines ¼ cup mayonnaise 1 tbsp mustard Sea salt and black pepper, to taste ¼ tsp dried dill ¼ onion, diced 4 cups romaine, chopped ½ cucumber, thinly sliced 2 tbsp avocoado oil 2 tbsp apple cider vinegar Instructions 1. Fold 1/2 of the egg white mixture into the yolks and then the other half. 5 g Prep Time: 15 minutes | Cook Time: 35 minutes Ingredients: 4 deboned chicken thighs Salt and pepper 1 small zucchini, sliced 2 small carrots, peeled and sliced 1 small parsnip, peeled and sliced 2 cloves garlic, sliced 3 tablespoons olive oil 1 tablespoon balsamic vinegar 2 teaspoons fresh chopped rosemary Instructions: 1. Sauté for about 3-5 minutes, then add the baby spinach.

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Cook the sausage in a skillet over medium-high heat until evenly browned then slice them. With them, you can create thousands of meals that you’ll love. More people—and more athletes—than ever are embracing a very low-carb, high-fat diet and sticking with it for months, or even years, on end. Arrange on a parchment-lined baking sheet and bake for about 10 minutes. 5 g Prep Time: 5 minutes | Cook Time: none Ingredients: 1 scoop (20g) vanilla egg white protein powder ½ cup heavy cream ¼ cup vanilla almond milk 4 ice cubes 1 tablespoon coconut oil 1 tablespoon powdered erythritol ½ teaspoon vanilla extract ¼ cup whipped cream Instructions: 1. Dig into this yummy selection of simple yet exquisite meals, happy tastebuds under 20 g carbs per day.

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The formula gives you the potential ketone ratio of any meal, depending on the macronutrients of the meal. Whether you should immediately shove a sweet potato down your gullet after training depends on the type of training you're doing, training frequency, and your overall goals. There are things concerning calories that are very important while some are very trivial. Meat, Fish & Eggs Just about every type of fresh meat and fish is good for a ketogenic diet including beef, chicken, lamb, pork, salmon, tuna, etc. Preheat the oven to 375°F and grease a pie plate with cooking spray. On a second note, some individuals find they like to eat a little fruit along with protein before their final workout on Friday night as this will help restore their liver glycogen levels and give them the energy they need to push through that workout. You’ll also sleep better because your blood sugar won’t be plummeting during the night after sugar spikes.   Okay, I “fell off the wagon” and cheated. 5g Breakfast: Leftover Bacon Breakfast Bombs Lunch: Leftover Avocado, Egg & Salami Sandwiches with 1 Slice Thick-Cut Bacon Dinner: Leftover Crispy Chipotle Chicken Thighs Total macros: Calories: 1,625, Fat: 126. As for branched-chain amino acids, you'll find smart people who swear that they're keto-friendly, and others who don't.