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  • Keto Non-Veg. Mealplan: Week 1

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    SoniaAmjadRizwan
    197 vizualizări1 pagină
    This document provides a keto non-vegetarian meal plan and shopping list for week 1. The plan includes 3 days of breakfast, lunch and dinner recipes with preparation times and nutritional information. Breakfast options include broccoli paratha, cacao avocado pudding and masala omelette. Lunch ideas are dry spicy chicken, fried egg curry and paneer makhani. Dinners consist of coconut fish curry, dry spicy chicken and tandoori chicken. The shopping list covers vegetables, proteins, dairy and nuts needed for the recipes. Basic keto staples are also noted.

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    Ketogenic diet is a low carb high fat diet

    Titlu original

    keto plan

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    This document provides a keto non-vegetarian meal plan and shopping list for week 1. The plan includes 3 days of breakfast, lunch and dinner recipes with preparation times and nutritional information. Breakfast options include broccoli paratha, cacao avocado pudding and masala omelette. Lunch ideas are dry spicy chicken, fried egg curry and paneer makhani. Dinners consist of coconut fish curry, dry spicy chicken and tandoori chicken. The shopping list covers vegetables, proteins, dairy and nuts needed for the recipes. Basic keto staples are also noted.

    Drepturi de autor:

    © All Rights Reserved
    Descărcați ca PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    197 vizualizări1 pagină

    Keto Non-Veg. Mealplan: Week 1

    Încărcat de

    SoniaAmjadRizwan
    This document provides a keto non-vegetarian meal plan and shopping list for week 1. The plan includes 3 days of breakfast, lunch and dinner recipes with preparation times and nutritional information. Breakfast options include broccoli paratha, cacao avocado pudding and masala omelette. Lunch ideas are dry spicy chicken, fried egg curry and paneer makhani. Dinners consist of coconut fish curry, dry spicy chicken and tandoori chicken. The shopping list covers vegetables, proteins, dairy and nuts needed for the recipes. Basic keto staples are also noted.

    Drepturi de autor:

    © All Rights Reserved
    Descărcați ca PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    din 1

    Keto Non-Veg.

    Mealplan
    Week 1
    Shopping List:
    Broccoli 130g Tomatoes 180g Greek yogurt 45g Cod/other fish 160g
    Hazelnuts/almonds 30g
    Avocado 100g Cheese 30g Paneer 70g Chicken thighs 650g
    Almond Milk 500ml
    Lettuce/Spinach 360g Cream cheese 60g Coconut milk 250ml Eggs 6

    Day 1 Day 2 Day 3


    Breakfast Broccoli paratha(x2)+ cheese Breakfast Cacao avocado pudding + Breakfast Masala Omelet (3 eggs) +
    30g + Tea w/ heavy cream Tea w/ 1 tbsp heavy cream Tea w/ 1 tbsp heavy cream
    Preptime: 20min, netcarbs: 8.5g Preptime: 10min, netcarbs: 9g Preptime: 15min, netcarbs: 6.1g
    Recipe. Recipe. Recipe.
    Tip: Microwave the broccoli. Tip: Sub almond milk with coconut.
    Lunch Dry spicy chicken + Lunch Fried egg curry + Lunch Paneer Makhani +
    Two cups of lettuce/spinach 1 cup Cauli-rice w/ 1 tbsp oil 1 cup Cauli-rice w/ 1 tbsp oil
    Preptime: 25min, netcarbs: 1.7g Preptime: 35min, netcarbs: 8.6g Preptime: 40min, netcarbs: 11.4g
    Recipes: Recipe. Recipes: Egg Curry, Rice. Recipes: Paneer, Rice.
    Tip: Make an extra serving. Tip: Freeze rice in 1 cup servings.
    Dinner Coconut fish curry + Roti Dinner Dry spicy chicken + Dinner Tandoori Chicken +
    Preptime: 30min, netcarbs: 6.8g Two cups of lettuce/spinach Simple salad (x2)
    Recipes: Fish Curry, Roti. Preptime: 25min, netcarbs: 1.7g Preptime: 60min, netcarbs: 5.7g
    Tip: Store flax dough in the fridge. Recipes: Recipe. Recipe.

    Energy: 1602kcal, Netcarbs: 18g, Protein: 74.1g, Energy: 1675kcal, Netcarbs: 19.9g, Protein: 70.8g, Energy: 1606kcal, Netcarbs: 23.7g, Protein: 79.8g,
    Fiber: 27.3g, Fat: 137g Fiber: 15.9g, Fat: 145g Fiber: 11g, Fat: 129g

    Note: The shopping list above excludes some basic keto ingredients (listed below) that you must always have.
    Keto Basics: Butter, ghee, coconut oil, heavy cream, flax seeds, psyllium husk (isabgol), almond flour, cacao powder, protein powder, cauliflower rice (frozen).

    7 msilvaf.x@gmail.com • r http://maria.recipes • ‡ maria.recipes

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