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You can download this entire Free 4-week Keto meal plan PDF by clicking this link. Avocado 1/4 Sour Cream 1/4 cup Lunch Option 2: BLT Lettuce Wrap Romaine Lettuce (sliced) 3 large leaves Bacon 6 pieces Chicken (grilled) 2 oz. To get you started with your diet, we’ve created a 14-Day Keto Meal Plan with delicious recipes for you to enjoy every single day! Turn up the heat and cook until the mixture bubbles. Spread out the green beans on a foiled baking sheet.

Or use the table of contents below to navigate through the different days. 5g, Protein: 101g, Net Carbs: 29g Breakfast: Leftover Savory Ham and Cheese Waffles with 1 Slice Thick-Cut Bacon Lunch: Leftover Cabbage and Sausage Skillet Dinner: Leftover Chicken Zoodle Alfredo Total macros: Calories: 1,620, Fat: 119g, Protein: 119g, Net Carbs: 18.

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Nut butter: Natural peanut, almond and cashew butters. If you're trying to gain a ton of muscle mass, it probably doesn't hurt to inhale a couple of bananas post-training, independent of nutrient timing. There is not yet any RCT that has actually tested two low-carb diets of varying strictness head-to-head. Increasing Anabolic Hormones A diet that maximizes serum levels of growth promoting hormones is a dream come true. 5 g, Protein: 22 g, Total Carbs: 12 g, Fiber: 2 g, Net Carbs: 10 g Prep Time: 10 minutes | Cook Time: 20 minutes Ingredients: 6 large Italian sausage links ½ head green cabbage, sliced 2 tablespoons butter ¼ cup sour cream ¼ cup mayonnaise Salt and pepper Instructions: 1.

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21-Day Low Carb Weight Loss Meal Plan: easy to follow recipes designed specifically to help you lose the unwanted weight and body fat. #3. Spiced Pumpkin Soup Calories: 250, Fat: 20 g, Protein: 10 g, Total Carbs: 8 g, Fiber: 2 g, Net Carbs: 6 g Prep Time: 15 minutes | Cook Time: 40 minutes Ingredients: 2 tablespoons unsalted butter 1 small yellow onion, chopped 2 cloves minced garlic 1 teaspoon minced ginger ½ teaspoon ground cinnamon ¼ teaspoon ground nutmeg Salt and pepper to taste ½ cup pumpkin puree 1 cup chicken broth 3 slices thick-cut bacon ¼ cup heavy cream Instructions: 1. Bulletproof Coffee is coffee with added grass-fed butter and a fat called MCT oil, which is extracted from coconut oil. Normally 3 to 6 ounces of protein is sufficient, and 10+ ounces will kick you off ketosis.   I heard that on a ketosis diet you eat more fat—isn't that unhealthy?

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Heat the butter in a large skillet over medium heat. Combine the mayonnaise, pickles, mustard, ketchup, and paprika in a blender. Instead, it is transported directly to the liver where it is metabolized so it releases energy like a carbohydrate and creates lots of ketones (which can be used for fuel) in the process. Cook the bacon in a skillet until crisp then remove to paper towels to drain. Chop the chorizo and divide between the ramekins. Spiced Pumpkin Soup Calories: 250, Fat: 20 g, Protein: 10 g, Total Carbs: 8 g, Fiber: 2 g, Net Carbs: 6 g Prep Time: 15 minutes | Cook Time: 40 minutes Ingredients: 2 tablespoons unsalted butter 1 small yellow onion, chopped 2 cloves minced garlic 1 teaspoon minced ginger ½ teaspoon ground cinnamon ¼ teaspoon ground nutmeg Salt and pepper to taste ½ cup pumpkin puree 1 cup chicken broth 3 slices thick-cut bacon ¼ cup heavy cream Instructions: 1. Most people lose 2-4 pounds (1-2 kg) during the first week. Good luck.    About the Author Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur.