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21 Days Ketogenic diet Plan PDF Free : diet with no carbs

Bởi Diet Coach · On March 16, 2020

ketogenic diet plan pdf



21 Days ketogenic Diet plan

Lose up to 20 Pounds. 

With all the rules of the keto diet, the body is rebuilt to burn its own fat in a week. our Keto Diet plan can help lose up to 20 pounds.

 

free keto plan pdf

WHAT YOU’LL GET

___________
-125+ Recipes Created for -Home Cooks
-21-Day Menu Plan
-Convenient Shopping Lists
-Super Easy Meal Prep and
-Cooking Hacks

-Tons of Useful Advice
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Tips Before you start


Make purchases in advance and do not buy anything that you will not eat. Some products may deteriorate if you buy them a week in advance. In this case, put them in the freezer or buy just a few days before you cook.
If you need to take food with you to work, prepare it the day before.
Check the menu plan and always be ready to cook low-carb foods (hard-boiled eggs, crispy bacon, bone broth, mayonnaise, pesto, mustard, etc.).
If you do not like the ingredient that is presented in this menu, replace it with another ingredient with the same amount of pure carbohydrates (beef for pork, blackberries for raspberries, etc.).
Monitor your intake of magnesium, potassium, and sodium. Electrolytes are necessary for your health and weight loss, especially during the first few days of the ketogenic diet.

Testimonials  

Testimonials  1 free keto plan
"I really appreciate their awesome & valuable advices I'm much more comfortable with my body now."

BOB T.

Testimonials  2 free keto plan
" Keto changed my life and Thanks to Diet Coach advices and support, I was able to lose the 20 pounds I've gained during pregnancy ."

KENDRA S.

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Contents
KETO DIET 21 DAYS PLAN. 1
LOSE UP TO 20 POUNDS IN 21 DAYS. 1
- 1
Complete Beginner Guide. 1
Foreword. 14
Chapter 1. The Keto What is Keto Diet?. 15
Benefits of Keto Diet 17
The Keto Flu and how to avoid it. 19
How to know when you are in Ketosis?. 21
Getting into Ketosis. Easy steps Important 22
How to Lose up to 20 Pounds. The 21-Day Meal Plan. 28
Snacks. 50
Keto Eggs Benedict 50
Ingredients. 50
Directions. 50
Baked Celery Roots with Mushrooms and Gorgonzola (Canape) 52
Ingredients. 52
Directions. 52
Eggs Marinated in a Spicy Sauce. 54
Ingredients. 54
Directions. 54
Smoked Salmon Canapes with Goat Cheese. 56
Ingredients. 56
Directions. 56
Keto Bread.. 57
Ingredients. 57
Directions. 57
Energy Keto Bars with Nuts and Seeds. 58
Ingredients. 58
Directions. 58
Low-Carb Flax Bread. 60
Ingredients. 60
Directions. 60
Keto Mini Pizza. 61
Ingredients. 61
Directions. 61
Baked Eggs with Ham and Asparagus. 62
Ingredients. 62
Directions. 62
Eggplant Chips. 63
Ingredients. 63
Directions. 63
Keto Cheese Sticks. 64
Ingredients. 64
Directions. 64
Breakfast 66
Omelet with Mushrooms. 66
Ingredients. 66
Directions. 66
Keto Pizza Frittata. 68
Ingredients. 68
Directions. 68
Keto Casserole with Ham, Ricotta and Spinach. 70
Ingredients. 70
Directions. 70
Baked Egg Mini Pizza. 72
Ingredients. 72
Directions. 72
Keto Porridge. 74
Ingredients. 74
Directions. 74
Ingredients. 75
Directions. 75
Yogurt Cocktail with Fruit 76
Ingredients. 76
Directions. 76
Italian Cheese Bread. 77
Ingredients. 77
Directions. 77
Cauliflower Pancakes. 79
Ingredients. 79
Directions. 79
Keto Taco. 81
Ingredients. 81
Directions. 81
Keto Omelet with Goat Cheese and Spinach. 83
Ingredients. 83
Directions. 83
Chicken and Cheese Quesadilla. 84
Ingredients. 84
Directions. 84
Vegetarian Scramble. 86
Ingredients. 86
Directions. 86
Burger with Guacamole and Egg. 88
Ingredients. 88
Directions. 88
Stuffed Avocado. 90
Ingredients. 90
Directions. 90
Omelet with Mushrooms and Goat Cheese. 91
Ingredients. 91
Directions. 91
Salads. 92
Crispy Bacon Salad. 92
Ingredients. 92
Directions. 92
Vegetarian Keto Club Salad. 94
Ingredients. 94
Directions. 94
Keto Salad with Tomatoes and Mozzarella. 96
Ingredients. 96
Directions. 96
Keto Club Salad. 97
Ingredients. 97
Directions. 97
Fresh Carrot Salad with Peanuts and Raisins 99
Ingredients. 99
Directions. 99
Caprese Salad. 101
Ingredients. 101
Directions. 101
Exotic Salad. 103
Ingredients. 103
Directions. 103
Salad with Green Bean and Walnut 105
Ingredients. 105
Directions. 105
Colorful Shoots Salad. 107
Ingredients. 107
Directions. 107
Warm Salad with Green Beans 109
Ingredients. 109
Directions. 109
Vegetable Salad with Bacon and Cheese. 110
Ingredients. 110
Directions. 110
Salad with Chicken Breast and Greens 111
Ingredients. 111
Directions. 111
Salmon Salad. 113
Ingredients. 113
Directions. 113
Simple Cabbage and Egg Keto Salad. 114
Ingredients. 114
Directions. 114
Light Pea and Green Onion Salad. 116
Ingredients. 116
Directions. 116
Keto-Salsa with Avocado and Shrimps 117
Ingredients. 117
Directions. 117
Keto Salad Taco. 119
Ingredients. 119
Directions. 119
Soups 121
Cream Soup of Broccoli and Cheese. 121
Ingredients. 121
Directions. 122
Asiago Tomato Soup. 123
Ingredients. 123
Directions. 123
Buffalo Chicken Soup. 125
Ingredients. 125
Directions. 125
Fried Poblano Soup with Cheddar Cheese. 127
Ingredients. 127
Directions. 127
Light Vegetable Soup from Zucchini and Lentils 129
Ingredients. 129
Directions. 129
Broccoli Soup with Chickpeas and Corn. 131
Ingredients. 131
Directions. 131
Lentil Soup. 133
Ingredients. 133
Directions. 133
Mushroom Soup. 135
Ingredients. 135
Directions. 135
Gazpacho. 137
Ingredients. 137
Directions. 137
Nourishing Beef Soup. 138
Ingredients. 138
Directions. 138
Spicy Keto Soup with Mushrooms 140
Ingredients. 140
Directions. 140
Lunch. 142
Sandwich with Bacon, Avocado and Chicken. 142
Ingredients. 142
Directions. 142
Keto Spaghetti with Chicken and Pesto. 144
Ingredients. 144
Directions. 144
Zucchini Stuffed with Chicken and Broccoli 146
Ingredients. 146
Directions. 146
Tofu with Sesame and Eggplant 148
Ingredients. 148
Directions. 148
Salmon Cutlets with Fresh Herbs. 150
Ingredients. 150
Directions. 150
Chicken Nuggets 152
Ingredients. 152
Directions. 152
Champignon Burger 153
Ingredients. 153
Directions. 153
Cheeseburger with Bacon. 155
Ingredients. 155
Directions. 155
Greek Moussaka. 157
Ingredients. 157
Directions. 157
Almond Pancakes with Shrimp and Cheese. 159
Ingredients. 159
Directions. 159
Dinner 160
Biscuit with Tomato, Basil and Mozzarella. 160
Ingredients. 160
Directions. 160
Stuffed Chicken Breasts with Mozzarella. 162
Ingredients. 162
Directions. 162
Chicken Kebab with Tzatziki Sauce. 164
Ingredients. 164
Directions. 164
Casserole with Beef and Mushrooms. 166
Ingredients. 166
Directions. 166
Keto Beef Wellington. 168
Ingredients. 168
Directions. 168
Keto Meatballs Baked in Italian. 170
Ingredients. 170
Directions. 170
Mushroom Risotto. 172
Ingredients. 172
Directions. 172
Vegetable Pizza. 174
Ingredients. 174
Directions. 174
Teriyaki Casserole with Cauliflower 176
Ingredients. 176
Directions. 176
Eggplant with Tofu and Mushrooms 178
Ingredients. 178
Directions. 178
Gluten Free Pizza. 179
Ingredients. 179
Directions. 179
Cauliflower with Almonds. 181
Ingredients. 181
Directions. 181
Biscuit with Tomato, Basil and Tofu. 183
Ingredients. 183
Directions. 183
Baked Halibut Cheese Breaded. 185
Ingredients. 185
Directions. 185
Tandoori Chicken Legs 186
Ingredients. 186
Directions. 186
Baked Eggplant with Cheese. 188
Ingredients. 188
Directions. 188
Shrimp and Zucchini with Alfredo Sauce. 190
Ingredients. 190
Directions. 190
Chicken Breasts in a Garlic-Cream Sauce. 192
Ingredients. 192
Directions. 192
Salmon Fillet with Cream Sauce. 194
Ingredients. 194
Directions. 194
Beef Casserole with Cabbage and Cheese. 196
Ingredients. 196
Directions. 196
Creamy Spinach. 198
Ingredients. 198
Directions. 198
Fried Cod with Tomato Sauce. 199
Ingredients. 199
Directions. 199
Braised Beef in Orange Sauce. 201
Ingredients. 201
Directions. 201
Meatloaf 203
Ingredients. 203
Directions. 203
Keto Chili 204
Ingredients. 204
Directions. 204
Beef Croquettes with Sausage and Cheese. 206
Ingredients. 206
Directions. 206
Eggplant with Bacon. 207
Ingredients. 207
Directions. 207
Ingredients. 209
Directions. 209
Lemon Pie. 211
Ingredients. 211
Directions. 211
Chocolate Cake. 213
Ingredients. 213
Directions. 213
Homemade Gingerbread Cookies 215
Ingredients. 215
Directions. 215
Crispy Meringue. 217
Ingredients. 217
Directions. 217
Cream Cheese Truffles 219
Ingredients. 219
Directions. 219
Cauliflower Muffins. 221
Ingredients. 221
Directions. 221
Coconut Cookie. 223
Ingredients. 223
Directions. 223
Cheesecake Keto-Cupcakes 224
Ingredients. 224
Directions. 224
Chocolates with Berries. 225
Ingredients. 225
Directions. 225
Cookies with Raspberry Jam.. 226
Ingredients. 226
Directions. 226
Chocolate Brownie in a Mug. 228
Ingredients. 228
Directions. 228
Lemon Blueberry Keto-Cakes 229
Ingredients. 229
Directions. 229
Chocolate Keto Fudge. 231
Ingredients. 231
Directions. 231
Cheesecake Mint 233
Ingredients. 233
Directions. 233
Smoothies 235
Detox Effect Smoothie with Beetroot and Avocado. 235
Ingredients. 235
Directions. 235
Morning Smoothie. 236
Ingredients. 236
Directions. 236
Goji Berries Smoothie with Chia Seeds 237
Ingredients. 237
Directions. 237
Invigorating Banana Smoothie. 238
Ingredients. 238
Directions. 238
Avocado Smoothie for Desire. 239
Ingredients. 239
Directions. 239
Nutty and Chocolate Smoothies 240
Ingredients. 240
Directions. 240
Spicy Tomato Smoothie with Pumpkin Seeds 241
Ingredients. 241
Directions. 241
Ingredients. 242
Directions. 242
Chocolate-Coconut Fat Bombs with Almonds 243
Ingredients. 243
Directions. 243
Spicy Fat Bombs 244
Ingredients. 244
Directions. 244
Coffee Fat Bombs 245
Ingredients. 245
Directions. 245
Almond Coconut Fat Bombs 246
Ingredients. 246
Directions. 246
Pumpkin Fat Spice Bombs 247
Ingredients. 247
Directions. 247
Cheese Fat Bombs in Bacon. 248
Ingredients. 248
Directions. 248
Staples 250
Keto Homemade Mayo. 250
Ingredients. 250
Directions. 250
Sambal Homemade Sauce. 252
Ingredients. 252
Directions. 252
Keto Ketchup Low Carb. 253
Ingredients. 253
Directions. 253
Dutch Keto Sauce. 254
Ingredients. 254
Directions. 254
Keto Tapenade Sauce. 255
Ingredients. 255
Directions. 255
Sauce for Meat 256
Ingredients. 256
Directions. 256
Quick Pickled Keto Vegetables. 257
Ingredients. 257
Directions. 257
Vegetarian Sour Cream.. 258
Ingredients. 258
Directions. 258
Caesar Sauce in 5 Minutes in Keto Style in. 259
Ingredients. 259
Directions. 259
Pesto. 260
Ingredients. 260
Directions. 260
Guacamole. 261
Ingredients. 261
Directions. 261
Lean Mayo. 262
Ingredients. 262
Directions. 262
Measurement Conversion Table. 272
Conclusions and Tips 275
 
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21 Days Ketogenic diet Plan PDF Free : diet with no carbs

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