14-Day Keto Meal Plan: Day 4

By The Captain April 2, 2019

salad in jar

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 4 1 Breakfast:

Sausage and Egg scramble with 80g sweet Italian sausage, 2 eggs, 80g red bell pepper and 80g yellow onion, seasoned with oregano – 424 kcal


30 g (about 12) macadamia nuts – 200 kcal

14-Day Keto Meal Plan: Day 4 1 Lunch:

Caprese salad with 2 sliced tomatoes, 120 g fresh mozzarella cheese and 15g fresh basil, drizzled with 3 Tbsp olive oil – 680 kcal


30g pumpkin seeds – 130 kcal

14-Day Keto Meal Plan: Day 4 1 Dinner:

Chicken parm — 1 large chicken breast baked with 125g marinara sauce and 25g grated parmesan cheese, seasoned with oregano – 504 kcal

Daily total:  1,938 kcal

14-Day Keto Meal Plan: Day 4 4

shopping list

14-Day Keto Meal Plan: Day 4 1 Shopping list:

Skip the planning and go shopping! 

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Sweet Italian sausage
Red bell pepper
Yellow onion
Macadamia nuts
Fresh mozzarella cheese
Pumpkin seeds
Chicken breast
Marinara sauce
Grated parmesan cheese

14-Day Keto Meal Plan: Day 4 1 Also need to have:

Olive oil

14-Day Keto Meal Plan: Day 4 4

Mama mia! It’s a moving Italian-themed feast today. Start off with an easy egg scramble headlined by sweet Italian sausage and bell pepper boasting more vitamin C than an orange. Lunch is even more traditional, the renowned Caprese salad, so fresh and vibrant, filling you with antioxidants, calcium and potassium with each bite. At last it’s a weeknight favorite, chicken parm, because it’s so easy to make, not to mention so delicious.

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 DAY4

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Wellness Captain