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You’d do the following calculation: Lean Muscle = 150 lbs x 0. 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.

This plan is just to give you ideas of what to cook for breakfasts, lunches and dinners. 5 gram of protein per day, per kg of body weight – about 100 grams of protein per day if you weigh 70 kilos (154 pounds). This plan is just to give you ideas of what to cook for breakfasts, lunches and dinners. Some people thrive on very low-carbohydrate, high-fat diets like keto diets while others feel terrible and just don’t respond well. So if you weigh 200 pounds and have a body fat percentage of 20%, you’d take: 200 x 0.

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Keto dieters who increase their intake of those fats often end up with gastrointestinal distress that causes them to jump ship. Add the eggs and boil them for 10 minutes before transferring to an ice water bath.

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If you do catch it, just remember that it’ll go away quickly and you’ll emerge a fat-burning machine! Print out and take the shopping list with you when you go shopping.

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You can make your own homemade sauces such as mayonnaise and ketchup. Having some super-fatty treats to help you hit your ambitious macros is also a must. These vegetables provide potassium and vitamin K, and will also obviously help with hunger! That said, once you gain more experience with your personal levels of ketosis, you can start playing with how much protein you consume in a day. 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. If you want to get into ketosis and stay there, you need to stick to the plan. Serve the crispy chicken thighs on a bed of wilted spinach. They’ll not only supply you with healthy keto-friendly fats, but they’ll also nourish your body with even more essential nutrients. General Products to Have With these basics in your home, you’ll always be ready to make healthy, keto-friendly meals. For some people who can switch between burning fat and burning sugar very easily (i.e., they are metabolically flexible), Keto flu can last just 1 or 2 days. If you're deficient in any of these, you'll suffer mentally and physically. If you need more support getting electrolytes, try my electrolyte powder.