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Monday | Egg muffins with Cheddar cheese, spinach, and sun-dried tomatoes | Spiced cauliflower soup with bacon pieces or tofu cubes | Garlic and herb buttered shrimp with zucchini noodles | Roast turkey, cucumber, and cheese roll-ups
Sticks of celery and pepper with guacamole
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Tuesday (Low fiber day) | Scrambled eggs on a bed of sautéed greens with pumpkin seeds | Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onion | Beef stew made with mushrooms, onions, celery, herbs, and beef broth | Smoothie with almond milk, nut butter, chia seeds, and spinach
Olives
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Wednesday | Omelet with mushrooms, broccoli, and peppers | Avocado and egg salad with onion and spices, served in lettuce cups | Cajun spiced chicken breast with cauliflower rice and Brussels sprout salad | Nuts
Slices of cheese and bell peppers
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Thursday | Smoothie containing almond milk, nut butter, spinach, chia seeds, and protein powder | Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oil | Garlic butter steak with mushrooms and asparagus | A boiled egg
Flax crackers with cheese
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Friday | 2 eggs, fried in butter, with avocado and blackberries | Grilled salmon with a salad of mixed leafy greens and tomato | Chicken breast with cauliflower mash and green beans | Kale chips
Slices of cheese and bell peppers
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Saturday | Scrambled eggs with jalapeños, green onions, and tomatoes sprinkled with sunflower seeds | Tuna salad with tomatoes and avocado plus macadamia nuts | Pork chops with nonstarchy vegetables of choice | Celery sticks with almond butter dip
A handful of berries and nuts
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Sunday | Yogurt with keto-friendly granola | Grass-fed beef burger (no bun) with guacamole, tomato, and kale salad | Stir-fried chicken, broccoli, mushrooms, and peppers, with homemade satay sauce | Sugar-free turkey jerky
An egg and vegetable muffin
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Eat | Avoid | Enjoy occasionally | |
Meat and poultry |
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Dairy |
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Fish |
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Eggs |
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Nuts and seeds |
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Oils and fats |
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Vegetables |
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Fruits |
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Beans and legumes |
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Condiments |
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Grains and grain products |
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Beverages |
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Others | CLICK HERE TO LEARN MORE |
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Over time, a number of studies have been performed on human subjects to demonstrate the effectiveness of the ketogenic diet on type I...
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