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Paprika Pinch Salt Instructions: Chop Savoy Cabbage into long strands. That’s why I’ve created this FREE 28-day Keto meal plan (complete with full recipes, macros, and even a shopping list) to help you navigate it all.

These questions and more piqued the scientist in me. I drank fatty coffee, used grass fed butter and even learned to almost enjoy avocados!

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Spread one third of the zucchini slices over the sauce then cover with a tablespoon of ricotta. On a keto diet we recommend below 20 grams of net carbs per day, and that’s what our keto recipes are aiming for. If you need to eat more or fewer calories per day, you can adjust accordingly by simply taking out or adding a bit more of the ingredients already included in a recipe. Natural fiber in vegetables can help keep you maintain better digestive health, and the vitamins and minerals in plant foods are important for long-term health (not to mention flavor and variety!) Some great vegetables to eat are leafy greens, celery, cucumber, asparagus, mushrooms, tomatoes, bell peppers, zucchini, spaghetti squash, broccoli, and cauliflower.  Potatoes and sweet potatoes should be avoided, and foods like carrots can be used in limited amounts. Between meals, the goal is to run our bodies on our own fat.

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Q: Does fiber count against my total calorie intake? Most alcoholic beverages don’t list the ingredients or nutritional information on the label, so be prepared and check your favorite drinks online so you know your limits beforehand. Add the mushroom and onion to the skillet and cook for 3 to 4 minutes until browned. 5g Breakfast: Bacon Breakfast Bombs Lunch: Avocado, Egg & Salami Sandwiches Dinner: Crispy Chipotle Chicken Thighs Total macros: Calories: 1,525, Fat: 118. 5g Shopping List For 7 Days Bacon, thick-cut – 11 slices Beef, ground – 7 ounces Breakfast sausage – 10 ounces Chicken breast – 2 (6-ounce) breasts Eggs – 15 large Ham, diced – 1 ounce Lamb, ground – 1 pound Pepperoni, diced – 1 ½ ounces Sausage links, Italian – 6 large Almond milk, vanilla – ¼ cup Butter – ¾ cup Cheddar cheese, shredded – ½ cup Heavy cream – 1 cup Mayonnaise – ½ cup Mozzarella cheese, shredded – 1 ½ cups Parmesan cheese – ¾ cup Pepper jack cheese, shredded – ½ cup Sour cream – ¼ cup Whipped cream – ¼ cup Avocado – 2 medium Basil – 1 bunch Cabbage, green – ½ head Chives – 1 bunch Cucumber, English – 1 Dill – 1 bunch Lemon – 1 Mint – 1 bunch Onion, yellow – 1 medium Romaine lettuce – 7 ½ cups Spinach, frozen – ¼ cup Tomatoes, cherry – 4 Tomatoes, diced – 1/3 cup Zucchini – 2 cups Almond flour – 6 tablespoons Baking powder Chicken broth – ¼ cup Coconut oil Dried oregano Dried thyme Egg white protein powder, vanilla – 3 scoops (60g) Garlic powder Italian seasoning Ketchup Mustard Olive oil Paprika, smoked Pepper, black Pickles Powdered erythritol Psyllium husk powder Salt Tomato sauce, low-carb Vanilla extract Recipes and Execution All recipes ingredient lists and instructions can be found below: Breakfast Recipes Fat-Busting Vanilla Protein Smoothie Calories: 540, Fat: 46 g, Protein: 25 g, Total Carbs: 8 g, Fiber: 0. It has 1,000 mg of potassium and will help provide the 4,700 mg you need to create this machinery to burn fat faster and get into ketosis.   Will too much protein throw me off ketosis?

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2 cups) Sea salt and black pepper, to taste ½ tsp dried oregano ¼ tsp chili flakes ¼ cup fresh basil, thinly sliced 1 tomato, chopped Instructions 1. Soy and corn are often included in animal feeds, so you could also be getting GMOs indirectly through meats. There are also keto bombs, which are fat-rich cookies that can be consumed at the end of the meal to make it incredibly easy to do intermittent fasting. This is a shame, because they probably could have felt great if they had simply had a better plan—or a plan at all. How to Use This Keto Meal Plan We’ve designed this Keto meal plan to be as easy to use as possible. Coconut oil is also widely used in keto recipes and works particularly well in keto-friendly desserts. So again, while 20-25g of net carbs per day is a good place to start, you may need to change that over time.