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Lunch Option 1: Taco Salad Ground Beef (80/20) 3 oz. If you’re just getting started with your keto diet, you should eat up to 25 grams of carbs per day.

If we compare this to the amount of glycogen, which is stored glucose, we’re only talking 1700-2000 calories.  Based on this information, wouldn’t it make more sense that our bodies run on fat fuel? 5 g Prep Time: 10 minutes | Cook Time: 25 minutes Ingredients: 1 tablespoon olive oil 1 pound ground lamb meat ½ medium yellow onion, diced ¼ cup chicken broth 4 teaspoons lemon juice, divided ½ teaspoon dried oregano ½ teaspoon dried thyme ½ English cucumber 1 medium ripe avocado 2 teaspoons fresh chopped mint 1 teaspoon fresh chopped dill 6 cups chopped romaine lettuce Instructions: 1. And that’s why a Keto Diet (or Ketogenic Diet) is also sometimes called the Ketosis Diet. Even carrots and onions are too high-glycemic to work with keto, Wittrock says. This is when your body is primed and ready to uptake the carbohydrates and it will be most beneficial for you. Our calculator will help you set up an appropriate and safe calorie deficit.

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All Sugary Things Throw away and forget all refined sugar, fruit juices, desserts, fountain drinks, milk chocolate, pastries, candy bars, etc. Combine the cabbage, sauerkraut, onions, chicken, and bacon in a large bowl 2. That one-serving side salad they normally give you at the restaurant is not going to work.  Don’t freak out, but I’m going to recommend consuming seven to ten cups of salad per day.

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5g Breakfast: Bacon Breakfast Bombs Lunch: Avocado, Egg & Salami Sandwiches Dinner: Crispy Chipotle Chicken Thighs Total macros: Calories: 1,525, Fat: 118. It’s one of the ways that your cells transport nutrients in and out of cells. Spoon 1 tablespoon marinara sauce into a microwave-safe bowl.

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5g Breakfast: Savory Ham and Cheese Waffles with 2 Slices Thick-Cut Bacon Lunch: Pan-Fried Pepperoni Pizzas Dinner: Cabbage and Sausage Skillet Total macros: Calories: 1,670, Fat: 129g, Protein: 103g, Net Carbs: 20. How to use this plan: Each day will be between 1,500-1,700 calories. If you want the printable “cheat-sheet” of keto diet foods, then just click here. It's best to stick to lower carb vinegar options. Season with salt and pepper to taste then remove from heat. Beans and legumes: Black beans, chickpeas, lentils and kidney beans. This is when your glycogen decreases (the glucose stored in muscles and liver), you carry less water weight, muscle endurance increases and your overall energy levels are higher. But the basics of it is to eat plenty of healthy fats, a moderate amount of protein, and a small amount of carbohydrates. 5g, Net Carbs: 12g Breakfast: Three-Cheese Pizza Frittata with 3 Slices Thick-Cut Bacon Lunch: Leftover Mozzarella Tuna Melt Dinner: Pepperoni, Ham, and Cheddar Stromboli Total macros: Calories: 1,660, Fat: 121g, Protein: 119g, Net Carbs: 22. Thankfully, there are many tasty, sugar-free options for those on the keto diet. Slice the sausages and add them back to the skillet.