Ketogenic Diet

Keto Friendly 14 Days Meal Plan

Keto Friendly 14 Days (Low Carb & Primal) Meal Plan

This diet plan follows the ketogenic and primal weight loss program guidelines. It lets in for small quantities of herbal low-carb sweeteners and uncooked full-fat dairy. As always, I made this healthy eating plan easy to follow and protected nutrition statistics for every meal and day. By act on this plan, you won’t need to analyse your carb consumption or other macronutrients. Apart from the diet plan itself, you’ll find beneficial recommendations and basic ketogenic food plan guidelines.

Before I get to the healthy diet weight-reduction plan I will outline the basic concepts of the ketogenic diet. As lengthy as you follow my plan you shouldn’t worry approximately your macronutrient intake. I’ve designed it with slow fats loss in thoughts that’s the good way to lose weight. If you be afflicted by any health conditions make certain you consult any dietary modifications with a health professional.

This will guide you through the 14 day diet plan. The daily review includes dietary facts and food. I have developed this diet plan so that you can enjoy some of the best keto friendly food without spending too much time in the kitchen.

DAY

BREAKFAST

LAUNCH

DINNER

DAILY VALUES

1

Chocolate Chia Pudding

Easy Keto Frittata

Salmon with
Creamy Spinach

TOTAL CARBS: 37.5 g
FIBER : 21.2 g
NET CARBS : 16.3 g
PROTEIN : 69 g
FAT : 136 g
CALORIES : 1645 kcal

2

Easy Keto Frittata

Salmon Stuffed Avocado

Easy Paprika Chicken
& Cauli-rice

TOTAL CARBS : 38.7 g
FIBER : 16.3 g
NET CARBS : 22.4 g
PROTEIN : 79.7 g
FAT : 133 g
CALORIES : 1681 kcal

3

All Day Keto Breakfast

Easy Keto Frittata

Easy Paprika Chicken
& Cauli-rice

TOTAL CARBS : 40.3 g
FIBER : 17.7 g
NET CARBS : 22.6 g
PROTEIN : 72.2 g
FAT : 140 g
CALORIES : 1707 kcal

4

Easy Keto Frittata

Easy Avocado & Egg Salad

Easy Paprika Chicken
& Cauli-rice

TOTAL CARBS : 38.5 g
FIBER : 16.4 g
NET CARBS : 22.1 g
PROTEIN : 69.7 g
FAT : 135 g

CALORIES : 1654 kcal

5

Chocolate Chia Pudding

Easy Paprika Chicken
& Cauli-rice

Sardine Stuffed Avocado

TOTAL CARBS : 55.8 g
FIBER : 34.2 g
NET CARBS : 21.6 g
PROTEIN : 63.9 g
FAT : 140 g
CALORIES : 1677 kcal

6

Pesto Scrambled Eggs

Ultimate Keto Bun
with Avocado & Bacon

Salmon Stuffed Avocado

TOTAL CARBS : 41.3 g
FIBER : 24.3 g
NET CARBS : 17 g
PROTEIN : 64.7 g
FAT : 137 g
CALORIES : 1605 kcal

7

Zucchini Breakfast Hash

Ultimate Keto Bun
with Avocado & Bacon

Pork Chops
with Creamy Keto Mash

TOTAL CARBS : 49.5 g
FIBER : 23.3 g
NET CARBS : 26.2 g
PROTEIN : 67.7 g
FAT : 153 g
CALORIES : 1798 kcal

8

Vanilla Keto Smoothie

Easy Avocado & Egg Salad

Pork Chops
with Creamy Keto Mash

TOTAL CARBS : 35.7 g
FIBER : 12.9 g
NET CARBS : 22.8 g
PROTEIN : 84.7 g
FAT : 137 g

CALORIES : 1704 kcal

9

Pumpkin Pie Chia Pudding

Salmon Stuffed Avocado

Perfect Rib-eye Steak
with Gremolata
& Creamy Keto Mash

TOTAL CARBS : 47.3 g
FIBER : 26 g
NET CARBS : 21.3 g
PROTEIN : 76.8 g
FAT : 147 g

CALORIES : 1783 kcal

10

Pesto Scrambled Eggs

Classic Tricolore Salad

Pan-roasted Salmon
with Creamy Keto Mash

TOTAL CARBS : 32.7 g
FIBER : 13.6 g
NET CARBS : 19.1 g
PROTEIN : 75.7 g
FAT : 144 g

CALORIES : 1709 kcal

11

Chocolate Keto Smoothie

Easy Avocado & Egg Salad

Spicy Chorizo Meatballs,
Buttered Brussels Sprouts

TOTAL CARBS : 38.4 g
FIBER : 17 g
NET CARBS : 21.4 g
PROTEIN : 83.2 g
FAT : 131 g
CALORIES : 1634 kcal

12

Pesto Scrambled Eggs

Classic Tricolore Salad

Spicy Chorizo Meatballs,
Classic Tricolore Salad Buttered Brussels Sprouts

TOTAL CARBS : 38.6 g
FIBER : 16.4 g
NET CARBS : 22.2 g
PROTEIN : 71.4 g
FAT : 141 g

CALORIES : 1676 kcal

13

Zucchini Breakfast Hash

Healthy Mackerel Salad

Spicy Chorizo Meatballs,
Buttered Brussels Sprouts

TOTAL CARBS : 42.7 g
FIBER : 17.6 g
NET CARBS : 25.1 g
PROTEIN : 76.5 g
FAT : 135 g

CALORIES : 1659 kcal

14

All Day Keto Breakfast

Salmon Stuffed Avocado

Spicy Chorizo Meatballs,
Buttered Brussels Sprouts

TOTAL CARBS : 47 g
FIBER : 23.1 g
NET CARBS : 23.9 g
PROTEIN : 78.3 g
FAT : 125 g
CALORIES : 1580 kcal

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