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Hey valued readers, thought I’d start dropping some weekly info on you about Keto and how it can transform your mind, body, and soul! Please take time to “share” & “Like” the information if you found it of value, “thanks in advance!”

OK, for those who don’t know, the keto diet is a high-fat, very low-carb way of losing weight quickly. It may also help control blood sugar levels and lower insulin resistance in Type 2 diabetics.

A keto diet tricks your body into burning fat instead of relying on glucose for energy.

Today, let’s look at a sample meal plan so you can see the variety of great food you can still eat on this diet.

Monday:
Breakfast: Egg muffins with cheddar cheese, spinach, and sun-dried tomatoes

Lunch: Spiced cauliflower soup with bacon crumbles or tofu cubes

Dinner: Garlic & herb buttered shrimp with zucchini noodles
Snacks: Roast turkey, cheese, and cucumber roll-ups; sticks of celery or pepper with guacamole

Tuesday:
Breakfast: Scrambled eggs on a bed of greens with pumpkin seeds
Lunch: Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, & onion
Dinner: Beef stew with mushrooms, onions, celery, herbs, & beef broth
Snacks: Smoothie with almond milk, chia seeds, & spinach; olives

Wednesday:
Breakfast: Omelet with mushrooms, broccoli, & peppers
Lunch: Avocado & egg salad with onion & spices, served in lettuce cups
Dinner: Cajun-spiced chicken breast with cauliflower rice & Brussels sprout salad
Snacks: Nuts; slices of cheese & peppers

Thursday:
Breakfast: Smoothie with almond milk, nut butter, spinach, chia seeds & protein powder
Lunch: Shrimp & avocado salad with tomatoes, feta cheese, herbs, lemon juice & olive oil
Dinner: Garlic-butter steak with mushrooms & asparagus
Snacks: A boiled egg; flax crackers with cheese

Friday:
Breakfast: 2 eggs fried in butter with avocado & blackberries
Lunch: Grilled salmon with a salad of mixed leafy greens & tomato
Dinner: Chicken breast with cauliflower mash & green beans
Snacks: Kale chips; slices of cheese & bell peppers

Saturday:
Breakfast: Scrambled eggs with jalapeños, green onions & tomatoes, sprinkled with sunflower seeds
Lunch: Tuna salad with tomatoes & avocado plus macadamia nuts
Dinner: Pork chops with bacon-garlic asparagus
Snacks: Celery sticks with almond butter dip; a handful of nuts & berries

Sunday:
Breakfast: Yogurt with keto-friendly granola
Lunch: Grass-fed beef burger (no bun) with guacamole, kale & tomato salad
Dinner: Stir-fried chicken with mushrooms, broccoli & peppers & homemade satay sauce
Snacks: Sugar-free turkey jerky; an egg & vegetable muffin

See how delicious that sounds?

In my next blog post, I’ll be talking about dining out on a keto diet.

Until next time,

Jimmie Wilks, MBACAP

Retired Air Force Vet & Online Marketer

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