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Serve immediately and store the leftovers in the fridge. Option 3: "Make your own keto 'lunchable' with cubes of grilled chicken, a slice of nitrate-free ham, cheese cubes, pickle slices, a hard-boiled egg, a few raw grape tomatoes, raw veggies like cauliflower or broccoli, a few almonds or walnuts, guacamole, and ranch dressing," says Stefanski. (Looking for something meat-free?

High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces. 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. Sparkling water: Sparkling water can make an excellent soda replacement. So you don’t have to think about what’s Keto and what isn’t.

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You may also work with a local registered dietitian nutritionist to limit potential nutrient deficiencies and talk about vitamin supplementation, as you won’t be eating whole grains, dairy, or fruit, and will eliminate many veggies. “A diet that eliminates entire food groups is a red flag to me. Eggs Per 1 egg serving: 77 calories, 1g net carbs, 6g protein, 5g fat Benefits: Eggs contains the perfect duo of satiating protein and fat; they’re also high in the antioxidant mineral selenium.

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Avocado 1/4 Sour Cream 1/4 cup Lunch Option 2: BLT Lettuce Wrap Romaine Lettuce (sliced) 3 large leaves Bacon 6 pieces Chicken (grilled) 2 oz. 6 When the body produces ketones, it enters a metabolic state called ketosis. Lunch Option 1: Taco Salad Ground Beef (80/20) 3 oz.

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Also avoid processed foods, and instead follow our keto diet advice. That’s probably the most common question from people who want to try a keto diet. Many ketogenic dieters also swear by MCT oil. (MCT simply stands for medium chain triglycerides.) MCT's energy-sustaining powers can be explained as follows: When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat. Check out Ketogenic Diet Recipes database : How Do I Know I'm In Ketosis? As long as you follow your plan and stay under your daily carb limit, you’ll get in ketosis very quickly and enjoy all the benefits of keto including weight loss and mental benefits. Pour the melted cheese into the flour mixture and work it together with some salt and pepper. Pork rinds – great with just about anything Nuts (walnuts, pecans, brazil nuts, macadamias) Seeds – sunflower, pumpkin, chia, flax, etc. When carbs are cut, we rapidly deplete glycogen, the stored form of carbohydrate. There are two other ways to increase your ketones: Take ketone supplements (exogenous ketones), or Fasting Exogenous ketones will boost your blood ketone levels, but you necessarily won’t receive the same benefits as going on a proper keto diet.