Keto Diet Meal Plan Free

Keto diet meal plan free is simple: you need to pay attention to carbs. Daily carbs intake should not be higher than 5% and below 50 grams.

Keto diet drives body into ketosis, and it starts using fat as energy source instead of carbs. And ketosis can be reached in 1 to 3 days.

Fat, Protein and Carbs

• Fat: 70% calories
  • butter, olive oil, and cream
• Protein: 25% calories
  • beef, fish like salmon, chicken, and lamb;
  • cheddar, feta and blue cheese
• Carbs: 5% calories
  • avocado, spinach, asparagus, cabbage, and broccoli
  • pili and macadamia nuts, walnuts, hazelnuts, chia, poppy and pumpkin seeds.

1. So lower carbs, and say no to bread, pasta, rice, potatoes, and sugar.
2. And say yes to meat, eggs, nuts and seeds, butter, avocado, cream, and berries.

But be aware of keto flu. Because when you lower carbs a lot, body goes via withdrawal phase. So you can feel tired, and moody, but its temporarily. Because once you pass keto flu, your energy will be high.

And to be excluded from your keto diet meal plan free:

• marinated beef and nuggets

• potatoes, corn, apples, bananas, oranges, and grapefruit

• honey, maple and corn syrup

• wheat, corn, rice, cereal, and bread

And these ideas need small preparation time; so they are ideal for busy people:

• Breakfast:
  • 2 fried eggs and 4 pieces of fried bacon
  • Low carb smoothie
  • Low carb keto overnight oats
  • Ham and cheese omelette
• Snacks:
  • 7 walnuts or 20 hazelnuts
  • Keto bar
  • 1 avocado
  • 90% Dark Chocolate

• Lunch:
  • Egg Salad – eggs, mayo, avocado, spinach, and feta
  • Grilled chicken with green vegetables
  • Seafood salad – shrimp, salmon, avocado, mayo and sour cream
  • Tuna mayo dip, lettuce, keto-friendly nuts, and berries

• Dinner:
  • Anti-pasta platter – cheddar and goat cheese, salami, ham, pickles, olives, and nuts
  • Grilled salmon with asparagus
  • Tuna salad
  • Turkey slices, cucumber, and cherry tomatoes

Keto smoothies’ recipes

How many carbs are in strawberreis? https://freeketoeasy.com/?page_id=59

1. Strawberry smoothie – my favourite one, so just blend these 2 ingredients!
   • Fresh or frozen strawberries 
   • Unsweetened coconut milk 

• Chocolate smoothie – and only 3 ingredients!
  • Unsweetened cocoa powder
  • Peanut or almond butter
  • Unsweetened coconut milk

• Mixed berries cheesecake smoothie – incredibly delicious taste!
  • frozen mixed berries
  • full-fat cream cheese
  • keto-friendly sweetener
  • vanilla extract and
  • unsweetened coconut milk

Low carb keto overnight oats

Easy breakfast which does not have real oats!

So all you need is these 6 ingredients and 5 minutes time:

• hemp hearts,
• shredded coconut,
• chia seeds,
• cinnamon,
• canned unsweetened coconut milk
• keto-friendly yogurt
  • so mix all ingredients and put them into a glass jar, and place jar in the fridge for the night

And top up oats with mixed berries, and other keto-friendly topping to your taste.

Ham and cheese omelette

So this is easy and healthy option for keto breakfast.

• Stir in a bowl 2 eggs, and heavy cream
• Add salt and pepper to your taste.
• Fry eggs till they get firm,
• Top up the omelette with cheddar cheese and ham.

Keto Drinks

• One of frequent questions from keto beginners: is coke zero ok for keto diet?

• Because coke zero has no carbs, it is keto diet. But, drink it moderately because of high caffeine in it and possible dehydration.

• So its ok occasionally to have coke zero during keto diet, especially if you crave that taste. But don’t make it your main drink.