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Week 2 Breakfast: Fat-Busting Vanilla Protein Smoothie Lunch: Easy Cheeseburger Salad Dinner: Chicken Zoodle Alfredo Total macros: Calories: 1,530, Fat: 113. The second keto calculator below is more detailed - it helps you estimate your bodyfat percentage, and it also considers whether you're exercising a lot. Fry the egg in the butter until cooked to the desired level then serve over the soup. Option 2 : Keto Omelet Option 3 : Espresso Smoothie Option 4 : Raspberry Protein Shake Lunch : For lunch, I like to keep everything fast and easy.

As even conventional medicine practitioners will tell you, “there is no clear requirement for dietary carbohydrates for human adults. Stir in the coconut milk then simmer gently for 10 minutes.

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Try to stick to green leafy vegetables and avoid root vegetables to keep your daily carbohydrate intake low. But once you get the hang of things, you may not need it anymore. Feel free to replace any of the recipes with your personal choice and adjust the ingredients amount to fit your macros. You can always ask the waiter for information on the sauce’s contents and also order it on the side, in order to control serving sizes. The theory used for this Keto Calculator Some foods are ketogenic and some other food are anti-ketogenic.

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Preheat the oven to 400°F and line a baking sheet with parchment. Since fats make up 75% of dietary macros, they’re obviously a vital aspect of the ketogenic diet. Peanut Butter and 3 Slices Thick-Cut Bacon Lunch: Mozzarella Tuna Melt Dinner: Cheesy Single-Serve Lasagna Total macros: Calories: 1,605, Fat: 116.

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If you find yourself wanting to gain a bit of weight, add approximately 500 calories, or 55 grams. Or if you’re doing Keto for therapeutic reasons and need much higher ketone levels, then measuring ketones and perhaps supplementing with exogenous ketones can be useful as well. We don’t know your personal goal, your budget, your cooking skills, what your favorite foods are or what foods you don’t like to eat so we cannot personalize the meal plan just for you. Learn more Dining out How do you eat keto at buffets, at a friend’s house or at fast­-food restaurants? Broil for 6 to 8 minutes until charred, shaking occasionally. 5g Breakfast: Leftover Pepper Jack Sausage Egg Muffins with 1 Slice Thick-Cut Bacon Lunch: Leftover Pan-Fried Pepperoni Pizza Dinner: Leftover Gyro Salad with Avo-Tzatziki Total macros: Calories: 1,595, Fat: 116g, Protein: 110g, Net Carbs: 15. Warm the almond milk and coconut milk in a saucepan over low heat.