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Fold in the chopped ham and grated cheddar cheese. You just want to have enough meat cooked so you don’t have to waste time cooking meat during the week. Melt the butter in a heavy skillet over medium-high heat then add the steak. 5 lbs of lean muscle Since it’s optimal to eat around 1g of protein per pound of lean muscle that your body has, you’d just multiple 127. Combine the mayonnaise, pickles, mustard, ketchup, and paprika in a blender.

There are many different meal schedules that you can use based on the demands of your life. Mojito Water (3 servings) ½ cucumber, sliced 1 lime, sliced 3 fresh mint sprigs Instructions Fill a 1-liter mason jar with cucumber, lime, and mint. We have an arsenal of marvelous recipes to browse — over 300! Pour base batter into dark metal cake pan and top with half of the cinnamon filling.

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In fact, you should be able to use a keto calculator without knowing much about a Keto diet or what a “macro” actually is. Choose a good week to get started and then go for it. Cook for about 5-7 minutes, until the eggplant is tender 3. As a member you’ll get it complete with a shopping list and the possibility of changing the number of servings. Check out our premium meal plan tool, available with lots of other bonus material with a free trial membership Here are examples of the keto meal plans you can get.

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But avoid alcohol and even coconut water.   Can my cholesterol go high on a ketogenic diet? Let the bacon cool a little then chop it up and set it aside, reserving the bacon grease. Dinner Recipes *Carb Up* Flank Steak, Plantains & Watermelon Salad (3 servings) Steak 1 lb. flank steak 2 cloves garlic, minced 2 tbsp coconut aminos ½ tbsp avocado oil ½ tbsp apple cider vinegar 1 tsp Dijon mustard Sea salt and black pepper, to taste Plantains 2 very ripe plantains, peeled and sliced into ½ in. thick coins 1 tsp avocado oil Sea salt, to taste Salad 3 cups cubed watermelon 2 cups baby spinach 1 cucumber, quartered and sliced 1 sprig of fresh mint, leaves removed and minced Zest and juice from 2 limes 1 tbsp avocado oil ¼ tsp chili powder (or more, to taste) Sea salt, to taste Instructions 1. Because Keto is not just butter loaded on steak and eggs every day!

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Make sure you stock up with plenty of Keto foods before you start and don’t forget to eat. This may especially help you if you’re not used to eating a lot of fats. Alternatively, if Sally does want to include snacks in her meal plan, she would purchase 7 strips of bacon. Keto-friendly beverage choices include: Water: Water is the best choice for hydration and should be consumed throughout the day. Avoid these combinations: Hamburger with bun Hot dog with bun Protein/bread combos in general Burger with fries Burger with ketchup (most condiments are packed with sugar, except for mustard) Burger with soda Sweet-and-sour pork Breaded meats Beef jerky (unless it has no sugar) Deli meats (unless they have no sugar) Spaghetti and meatballs Lasagna Eggs and toast Sandwiches Barbecue Chicken wings with sugary coating Cheese and crackers (except rye crispbread with about 4 grams net carbs in each)   4. Only 10 percent of fat will become glucose after digestion. Dairy Products (e.g., kefir, yogurt, cheese, cottage cheese, cream cheese, cream, sour cream, butter) Sugar Alcohols Blue Cheese Salad Dressing Canola, Sunflower Seed, and other seed or vegetable oils Artificial Sweeteners (erythritol, splenda, sucralose, etc.) Low carb gluten-containing foods Peanut butter Diet sodas Soy products (e.g., soy milk, tofu) Note: Artificial sweeteners won’t necessarily throw you out of ketosis, so many people consider them ‘ok.’ However, artificial sweeteners can adversely affect your gut bacteria and can also stop you from getting over sugar cravings. Studies have shown that on a ketogenic diet (which generally excludes all grains) patients have lower cholesterol and triglyceride levels, leading to an improved cardiovascular health. Vitamin E, being a fat-soluble vitamin, requires fat in order to be available for your body to use.