Plan for day #2

Today you will start to feel dizzy maybe some brain fog will occur as our glycogen stores are getting becoming empty. Don't worry about this as our brain will signal the liver to start adopting fatty acids into ketone bodies which is what our diet relies on :)

This plan is for a 70kg individual.. you have to decrease or increase items to match your keto daily calories depending on your weight ( we discussed this HERE )

Breakfast:

-3 egg omelet ( 270 calories)

-4 slices of roasted turkey or roasted beaf ( 80 calories)

-Multivitamin pills

1st snack (2-3 hours after breakfast):

-option 1: caesar salad without the croutons (260 calories) ( try to find a caeser sauce without carbs or minimum carbs)

-option2: 2 cups of of steamed broccoli, fried on 2 tbsp of butter and 1 tbsp of garlic powder (295 calories )

Lunch:

-two grilled chicken breasts (240 calories ) + 1 cup of shredded lettuce with 1 tbsp of mayo (100 calories) (the chicken can be replaced with the same size of fish fillet or a beef chunk or shrimps)

2nd snack (2-3 hours after lunch ):

-option 1: caesar salad without the croutons (260 calories) ( try to find a caeser sauce without carbs or minimum carbs)

-option2: 2 cups of of steamed broccoli, fried on 2 tbsp of butter and 1 tbsp of garlic powder (295 calories )

Dinner:

- 1 can of tuna in water no salt added (220 calories) + 1 tbsp of olive oil ( 114calories )+ 1 cup of shredded lettuce

Total = 1416 calories with around 70% of protein and 25% fats

Try to drink 2 liters of water at least and 9e7a o 3afya :D