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Welcome to the world of keto! If you’re new to this high-fat, low-carb diet, you might be wondering what to eat and how many carbs you can consume each day. Don’t worry, we’ve got you covered with a one-week meal plan that will kickstart your keto journey! Let’s start with the basics: the goal of keto is to reach a state of ketosis where your body burns fat for fuel instead of glucose from carbs. To do this, you need to limit your carb intake to around 20 grams per day. This may sound daunting, but it’s doable with some smart meal planning. Our one-week keto meal plan includes delicious, nutritious meals that are easy to prepare and will keep your carb intake in check. For each day, we’ve provided a menu that includes breakfast, lunch, dinner, and snacks. You’ll notice that most of these meals are high in healthy fats like avocado, nuts, and olive oil, which will help keep you feeling full and satisfied for longer. Day 1: - Breakfast: Bacon and eggs with sliced avocado - Lunch: Low-carb tuna salad (canned tuna, mayo, celery, and spices) wrapped in lettuce leaves - Dinner: Baked salmon with roasted asparagus and garlic butter - Snack: Almond butter and celery sticks Day 2: - Breakfast: Keto pancakes (made with almond flour and unsweetened almond milk) with sugar-free syrup - Lunch: Caesar salad with grilled chicken - Dinner: Garlic butter steak with cauliflower mash - Snack: Two hard-boiled eggs Day 3: - Breakfast: Green smoothie (spinach, avocado, unsweetened almond milk, and stevia) - Lunch: Turkey and cheese roll-ups with cucumber slices - Dinner: Beef and broccoli stir-fry with cauliflower rice - Snack: Keto-friendly protein bar Day 4: - Breakfast: Greek yogurt with berries and chopped nuts - Lunch: Cobb salad with avocado, bacon, and hard-boiled eggs - Dinner: Stuffed chicken breast with spinach and feta cheese - Snack: Cheese and pepperoni slices Day 5: - Breakfast: Keto muffin (made with almond flour and coconut oil) with bacon - Lunch: Egg salad (hard-boiled eggs, mayo, mustard, and spices) wrapped in lettuce leaves - Dinner: Grilled shrimp skewers with mixed veggies - Snack: One ounce of dark chocolate Day 6: - Breakfast: Breakfast burrito bowl (scrambled eggs, diced bacon, cheese, and avocado) - Lunch: Caprese salad with mozzarella cheese, tomatoes, and basil - Dinner: Meatballs with zucchini noodles and tomato sauce - Snack: Handful of mixed nuts Day 7: - Breakfast: Bulletproof coffee (coffee blended with coconut oil and butter) - Lunch: Grilled chicken salad with mixed greens and veggies - Dinner: Pork chops with roasted Brussels sprouts - Snack: Celery sticks with cream cheese It’s important to note that everyone’s nutritional needs are different, so you may need to adjust the meal plan to suit your individual needs. But hopefully, this provides you with a good starting point to help you achieve ketosis and reach your health and fitness goals. Remember, keto is not just about limiting carbs - it’s also about eating nutrient-dense foods that support your overall health and well-being. So, focus on incorporating plenty of healthy fats, protein, and low-carb veggies into your diet. We hope you enjoy this one-week meal plan and feel inspired to continue your keto journey!
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