14-Day Keto Meal Plan: Day 3

By The Captain March 26, 2019
14-Day Keto Meal Plan: Day 3 1

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.


14-Day Keto Meal Plan: Day 3 2 Breakfast:

Croque Madame plate with 4 slices black forest ham and 2 slices Swiss cheese (toasted or microwaved) and topped with a fried egg – 325 kcal


4 Tbsp almond butter spread into 1 large celery stalk – 368 kcal

14-Day Keto Meal Plan: Day 3 2 Lunch:

Asian salad with 150g grilled chicken breast, 60g shredded cabbage, 30g diced radish, 30g shredded carrots and 30g crushed peanuts, dressed with 2 Tbsp asian salad dressing and 1 Tbsp sesame oil – 642 kcal


30g pecans – 207 kcal

14-Day Keto Meal Plan: Day 3 2 Dinner:

California Burger Bowls – 446 kcal

Daily total:  1,988 kcal

14-Day Keto Meal Plan: Day 3 5

shopping list

14-Day Keto Meal Plan: Day 3 2 Shopping list:

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Black forest ham
Swiss cheese, Eggs
Almond butter, Peanuts
Celery, Garlic
Chicken breast
Cabbage, shredded, Radish
Carrots, shredded
Asian salad dressing
Pecans, Avocado
Ground beef
Butterhead lettuce
Red onion, Tomato

14-Day Keto Meal Plan: Day 3 2 Also need to have:

Sesame oil
Olive oil
Dijon mustard
Worcestershire sauce
Chili powder
Onion powder

14-Day Keto Meal Plan: Day 3 5

Start off with breakfast in Paris, keto-style, as you savor this breadless version of the famous Croque Madame. Your system will certainly appreciate the thiamine from the ham and choline from the egg. Don’t worry if you’re a little hungry after your light snack, because lunch is the calorie focus of the day. This nutrient-dense asian salad delivers satisfying unsaturated fat as well as loads of nitrogen. For dinner, you’re sure to enjoy this take on a burger that’s low on carbs but high on smoky, spicy flavor.

Atkins 40 Diet - Day 1 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.

Keto diet DAY3

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Wellness Captain