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Some of them have more carbs than others so just and match them to get to your daily needs 🙂 Also, take a look at my Ketogenic Diet Food List is color coded to help you make your own menu! For your first month or so, be restrained but not unduly strict.

Toss in the cabbage and cook until wilted, about 3 to 4 minutes. Serve the salmon over a bed of cauliflower rice topped with the avocado cream.

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5g Breakfast: Sweet Blueberry Coconut Porridge with 1 Slice Thick-Cut Bacon Lunch: Leftover Easy Beef Curry Dinner: Leftover Cheesy Sausage Mushroom Skillet Total macros: Calories: 1,670, Fat: 112g, Protein: 100g, Net Carbs: 33. The good news is, this doesn’t have to be a problem. With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I'm here to provide you with your best induction experience. This balanced keto meal plan will give you a great idea of what to eat and how much to eat as well as what a typical day of keto diet looks like. Keep reading for more about common side effects and how to handle them.   Keto flu Most people who start a ketogenic diet will experience some symptoms of the “keto flu“. If BCAAs help you train and recover, drink them during your training, but don't guzzle them all day.

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Starches and Grains Get rid of all cereal, pasta, bread, rice, potatoes, corn, oats, quinoa, flour, bagels, rolls, croissants and wraps. As long as your carb intake is below 60 grams per day, you’ll need to continue to eat a moderate amount of salt – roughly 5 grams/day. Your brain is the first organ to feel the effects of low blood sugars.

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Once you've got your carbs and protein set, simply fill the rest of your daily calorie needs with fat sources. Coconut milk (full fat) and coconut cream can be use in many recipes, especially as a thickening sauce in meat dishes such as curry, creamy soups, or in dessert​ recipes. Breakfast : If I'm going to have carbs during the day, I try to have them for breakfast. Full meal plan → Mon Tue Wed Thu Fri Sat Sun     Variety – hundreds of keto recipes Don’t like something specific in the 14-day menu above? Do I Need To Weigh My Food In Order To Be Successful With Keto Diet?