14-Day Keto Meal Plan: Day 13
Keto Meal Plan
A keto or ketogenic diet is very low on carbs and high on fat, which brings your body in a metabolic state of ketosis. This means that your body is running mostly on fat, because it does not have enough carbs to burn for energy. It is extremely effective when it comes to weight loss, consisting of less than 20 grams of net carbs per day.
DAY 13
Breakfast:
Spinach and Feta 1-minute Keto Muffins (2 muffins) – 354 kcal
Snack:
30 g (about 12) macadamia nuts – 200 kcal
Lunch:
Deli rolls (6), each made with 1 slice roast beef, 1 slice Swiss cheese and 1 leaf romaine lettuce, dipped in 50/50 mayonnaise-horseradish sauce – 485 kcal
Snack:
50g salmon jerky – 153 kcal
Dinner:
150g whole roasted chicken (your choice of breast, thigh, etc.) with 150g broccoli roasted in 2 Tbsp olive oil – 591 kcal
Daily total: 1,783 kcal
Shopping list:
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Eggs
Coconut flour
Spinach
Feta cheese
Macadamia nuts
Roast beef slices
Swiss cheese slices
Mayonnaise
Horseradish
Salmon jerky
Whole chicken
Lemon
Garlic
Also need to have:
Baking soda
Salt
Olive oil
There’s plenty to get excited about on today’s menu, starting with these easy and scrumptious breakfast “muffins,” which we recommend doing Greek-style for the added nutrition of spinach and creamy feta cheese. Lunch is just as simple, meat and cheese roll-ups dipped in a spicy horseradish sauce. Finally, bird is the word for dinner — a whole chicken, that is — roasted in garlic and lemon to golden brown perfection and served with a side of superfood broccoli.
The information provided herein is for informative purposes only. Please consult your physician or health care provider prior to starting the Ketogenic Diet or any other diet for that matter.
