How Do I Get Enough Protein On A Vegetarian Keto Diet Plan?

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Are you ready for the 60-Day KetoDiet Summer Challenge? :-)I've been working hard over the last few months so that I can finally put together a vegetarian keto dietplan! Meeting the macronutrient targets proved to be a real challenge. Although there are severalvegetarian recipes on my blog, not all are sufficient in protein.How do I get enough protein on a vegetarian keto diet plan?Unless you eat eggs and/or dairy, it's difficult to meet your daily protein requirements on a vegetarianketo diet plan. Do not underestimate the importance of sufficient protein - it's as important as yourcarb intake. Insufficient protein will result in muscle loss, you will burn less calories at rest and feelmore hungry. Although fat makes a low-carb diet filling, studies show that protein is the most satingmacronutrient by far. A common mistake for low-carbers is that they eat less protein in fear that theywill go out of ketosis (as a result of gluconeogenesis). However, the truth is that you'd have to eatsignificantly more protein consistently to disrupt ketosis. Finally, your daily protein requirements will

vary based on your activity and lifestyle - make sure you know your ideal "average" protein intake.Tips before you get started1. Feel free to swap lunch for dinner, breakfast for lunch, etc. in the same day. You can alsoswap whole days if you like. If you don't like certain ingredients, have a look at thesuggested substitutions.2. If you only cook for yourself, freeze or refrigerate the remaining servings or halve therecipes if needed (e.g. freeze half of the Vegetarian Keto Lasagna for next week - see themeal plan).3. Prepare the keto buns in advance (you can make the full recipe of 10). Freeze to keep freshand defrost at room temperature the night before or in the oven just before serving.4. Have some hard-boiled eggs in the fridge ready to be used in recipes or for snacking. Youshouldn't need any snacks between the meals but if you do, make sure you have someketo-friendly snacks at hand (eggs, cheese, nuts, etc). Here is a list of snacks you can tryand here is a complete keto diet food list.5. Very low-carb diets (below 20 grams of net carbs) are often deficient in magnesium. Irecommend you take magnesium supplements or add snacks high in magnesium such asnuts. Also, if you get any symptoms of "keto-flu", make sure you eat additional sodium (I usepink Himalayan salt.)6. This diet plan may not be suitable for everyone. You may have to make small adjustments.If you need to have less protein, reduce the portions of dairy and eggs. Don't worry aboutsmall excess of protein, it will not kick you out of ketosis. In fact, protein will keep hunger atbay. If you need to add more fat (or less), focus on added oils and fatty foods when makingyour adjustments. You can find your ideal macros using KetoDiet Buddy. If you need to addsnacks and more food to serve with the meals, have a look at this list.7. Some recipes are higher in total carbs & fibre. If you fear that fibre will impair your weightloss, have a look at my post here: Total Carbs or Net Carbs: What Really Counts? Fibre can,

in fact, help you lose weight. Body responses vary and you will need to try what works bestfor you.8. Lastly, if you don't feel hungry, don't eat, even if it means you will skip a meal.You can download your weekly SHOPPING LIST for both weeks.And here is a quick overview of this diet plan in PDF. Although it's just a quickpreview of the diet plan, we've been working on a complete ebook including recipesso stay tuned! :-)Also see more diet plans here ("regular" ketogenic diet plan, keto & paleo diet planand diet plan for the fat fast.)If you use the KetoDiet iPad App, you can add these meals directly from my blog to the planner. Ifyou don't have an iPad, just print this plan out. The good news is that we have been working on auniversal app to bring the planning feature to the iPhone too! Also, there will be an Android appcoming soon after :-)

Disclaimer: you should consult any dietary change with a professional, especially if you have a healthcondition such as diabetes or heart disease. There may need to be an adjustment to the medicationyou are taking.2 Week Vegetarian Keto Diet PlanNote that the nutrition facts of this meal plan do not include extra snacks. As individualrequirements vary, you can add healthy snacks from this list to sate your appetite. In simple words, ifyou feel hungry, add fat and protein-based meals or snacks!Day 1Breakfast

Chocolate Keto Smoothie (recipe is here)Total carbs: 7.2 g, Fiber: 2.7 g, Net carbs: 4.4 g,Protein: 34.5 g, Fat: 46 g, Calories: 570 kcal,Magnesium: 45 mg (11 % RDA), Potassium: 560mg (28 % EMR)LunchEgg Stuffed Avocado (recipe is here)Total carbs: 15.3 g, Fiber: 10.6 g, Net carbs: 4.8g, Protein: 16.5 g, Fat: 56.8 g, Calories: 616 kcal,Magnesium: 63 mg (16 % RDA), Potassium: 959mg (48 % EMR)Dinner3 Pesto Egg Muffins (recipe is here)Total carbs: 5.9 g, Fiber: 2.1 g, Net carbs: 3.8 g, Protein: 20.6 g, Fat: 30.6 g, Calories: 377 kcal,Magnesium: 56 mg (14 % RDA), Potassium: 418 mg (21 % EMR)

Total daily values: Total carbs: 28.3 g, Fiber: 15.4 g, Net carbs: 13 g, Protein: 71.5g, Fat: 133 g, Calories: 1564 kcal, Magnesium: 164 mg (41 % RDA), Potassium: 1938mg (97 % EMR), Keto ratio (carbs : protein : fat) is 3 : 19 : 78For recommended snacks and extras, see this list at the end of the diet plan.Day 2BreakfastPerfect Spinach & Feta Omelet (recipe is here)Total carbs: 9.7 g, Fiber: 2.8 g, Net carbs: 7 g,Protein: 30.9 g, Fat: 55.5 g, Calories: 659 kcal,Magnesium: 107 mg (27 % RDA), Potassium:997 mg (50 % EMR)Lunch2 Pesto Egg Muffins (recipe is here)

Total carbs: 3.9 g, Fiber: 1.4 g, Net carbs: 2.5 g,Protein: 13.7 g, Fat: 20.4 g, Calories: 251 kcal,Magnesium: 38 mg (9 % RDA), Potassium: 278mg (14 % EMR)serve with Big Green Salad: 4 cups mixedgreens (120 g / 4.2 oz) - lettuce, rocket, spinach,etc. of choice mixed with 1 tbsp extra virgin oliveoil, 1-2 tbsp lemon juice, salt and pepper totaste.Total carbs: 4.4 g, Fiber: 1.4 g, Net carbs: 2.9 g, Protein: 1.7 g, Fat: 13.8 g, Calories: 140 kcal,Magnesium: 18 mg (5 % RDA), Potassium: 316 mg (16 % EMR)DinnerClassic Tricolore Salad (recipe is here)Total carbs: 17.7 g, Fiber: 9 g, Net carbs: 8.6 g,Protein: 19.2 g, Fat: 50.7 g, Calories: 581 kcal,Magnesium: 70 mg (18 % RDA), Potassium: 942mg (47 % EMR)Total daily values: Total carbs: 35.7 g, Fiber: 14.6 g, Net carbs: 21.1 g, Protein: 65.5g, Fat: 140 g, Calories: 1632 kcal, Magnesium: 232 mg (58 % RDA), Potassium: 2534mg (126 % EMR), Keto ratio (carbs : protein : fat) is 5 : 16 : 78For recommended snacks and extras, see this list at the end of the diet plan.

Day 3BreakfastVanilla Keto Smoothie (recipe is here)Total carbs: 5.6 g, Fiber: 0.5 g, Net carbs: 5.1 g,Protein: 34.6 g, Fat: 45.2 g, Calories: 566 kcal,Magnesium: 26 mg (6 % RDA), Potassium: 598mg (30 % EMR)LunchClassic Tricolore Salad (recipe is here)Total carbs: 17.7 g, Fiber: 9 g, Net carbs: 8.6 g,Protein: 19.2 g, Fat: 50.7 g, Calories: 581 kcal,Magnesium: 70 mg (18 % RDA), Potassium: 942mg (47 % EMR)Dinner3 Pesto Egg Muffins (recipe is here)Total carbs: 5.9 g, Fiber: 2.1 g, Net carbs: 3.8 g, Protein: 20.6 g, Fat: 30.6 g, Calories: 377 kcal,Magnesium: 56 mg (14 % RDA), Potassium: 418 mg (21 % EMR)

Total daily values: Total carbs: 29.2 g, Fiber: 11.7 g, Net carbs: 17.5 g, Protein: 74.4g, Fat: 126 g, Calories: 1525 kcal, Magnesium: 152 mg (38 % RDA), Potassium: 1959mg (98 % EMR), Keto ratio (carbs : protein : fat) is 5 : 20 : 76For recommended snacks and extras, see this list at the end of the diet plan.Day 4BreakfastPerfect Spinach & Feta Omelet (recipe is here)Total carbs: 9.7 g, Fiber: 2.8 g, Net carbs: 7 g,Protein: 30.9 g, Fat: 55.5 g, Calories: 659 kcal,Magnesium: 107 mg (27 % RDA), Potassium:997 mg (50 % EMR)Lunch2 Pesto Egg Muffins (recipe is here)

Total carbs: 3.9 g, Fiber: 1.4 g, Net carbs: 2.5 g,Protein: 13.7 g, Fat: 20.4 g, Calories: 251 kcal,Magnesium: 38 mg (9 % RDA), Potassium: 278mg (14 % EMR)Dinner2 servings Authentic Greek Salad (recipe ishere)Total carbs: 22.5 g, Fiber: 6.6 g, Net carbs: 15.9g, Protein: 18.7 g, Fat: 55.5 g, Calories: 647 kcal,Magnesium: 74 mg (19 % RDA), Potassium: 908mg (45 % EMR)Total daily values: Total carbs: 36.2 g, Fiber: 10.8 g, Net carbs: 25.4 g, Protein: 63.3g, Fat: 131 g, Calories: 1558 kcal, Magnesium: 219 mg (55 % RDA), Potassium: 2184mg (109 % EMR), Keto ratio (carbs : protein : fat) is 7 : 16 : 77For recommended snacks and extras, see this list at the end of the diet plan.Day 5BreakfastChocolate Keto Smoothie (recipe is here)

Total carbs: 7.2 g, Fiber: 2.7 g, Net carbs: 4.4 g,Protein: 34.5 g, Fat: 46 g, Calories: 570 kcal,Magnesium: 45 mg (11 % RDA), Potassium: 560mg (28 % EMR)LunchEasy Avocado & Egg Salad (recipe is here)Total carbs: 13.7 g, Fiber: 7.6 g, Net carbs: 6.1g, Protein: 17 g, Fat: 36.3 g, Calories: 436 kcal,Magnesium: 60 mg (15 % RDA), Potassium: 875mg (44 % EMR)DinnerVegetarian Keto Lasagna (recipe is here)Total carbs: 13.9 g, Fiber: 5.9 g, Net carbs: 8 g, Protein: 20.8 g, Fat: 38 g, Calories: 473 kcal,Magnesium: 81 mg (20 % RDA), Potassium: 753 mg (37.7 % EMR)serve with Big Green Salad: 4 cups mixed greens (120 g / 4.2 oz) - lettuce, rocket, spinach, etc. ofchoice mixed with 1 tbsp extra virgin olive oil, 1-2 tbsp lemon juice, salt and pepper to taste.Total carbs: 4.4 g, Fiber: 1.4 g, Net carbs: 2.9 g, Protein: 1.7 g, Fat: 13.8 g, Calories: 140 kcal,

Magnesium: 18 mg (5 % RDA), Potassium: 316mg (16 % EMR)Total daily values: Total carbs: 39 g, Fiber: 17.7 g, Net carbs: 21.4 g, Protein: 73.9g, Fat: 134 g, Calories: 1620 kcal, Magnesium: 203 mg (51 % RDA), Potassium: 2505mg (125 % EMR), Keto ratio (carbs : protein : fat) is 5 : 19 : 76For recommended snacks and extras, see this list at the end of the diet plan.Day 6BreakfastQuick Frittata with Tomatoes and Cheese (recipeis here)Total carbs: 7.4 g, Fiber: 1.2 g, Net carbs: 6.2 g,Protein: 26.7 g, Fat: 32.6 g, Calories: 435 kcal,Magnesium: 32 mg (8 % RDA), Potassium: 414mg (21 % EMR)LunchVegetarian Keto Lasagna (recipe is here)

Total carbs: 13.9 g, Fiber: 5.9 g, Net carbs: 8 g,Protein: 20.8 g, Fat: 38 g, Calories: 473 kcal,Magnesium: 81 mg (20 % RDA), Potassium: 753mg (37.7 % EMR)DinnerVegetarian Keto Burger (recipe is here)Total carbs: 18.8 g, Fiber: 10.1 g, Net carbs: 8.7g, Protein: 23.7 g, Fat: 55.1 g, Calories: 637 kcal,Magnesium: 116 mg (29 % RDA), Potassium:874 mg (44 % EMR)Total daily values: Total carbs: 40.1 g, Fiber: 17.2 g, Net carbs: 22.9 g, Protein: 71.3g, Fat: 125 g, Calories: 1546 kcal, Magnesium: 229 mg (57 % RDA), Potassium: 2042mg (102 % EMR), Keto ratio (carbs : protein : fat) is 6 : 19 : 75For recommended snacks and extras, see this list at the end of the diet plan.Day 7BreakfastQuick Frittata with Tomatoes and Cheese (recipe is here)

Total carbs: 7.4 g, Fiber: 1.2 g, Net carbs: 6.2 g,Protein: 26.7 g, Fat: 32.6 g, Calories: 435 kcal,Magnesium: 32 mg (8 % RDA), Potassium: 414mg (21 % EMR)LunchVegetarian Keto Burger (recipe is here)Total carbs: 18.8 g, Fiber: 10.1 g, Net carbs: 8.7g, Protein: 23.7 g, Fat: 55.1 g, Calories: 637 kcal,Magnesium: 116 mg (29 % RDA), Potassium:874 mg (44 % EMR)DinnerVegetarian Keto Lasagna (recipe is here)Total carbs: 13.9 g, Fiber: 5.9 g, Net carbs: 8 g, Protein: 20.8 g, Fat: 38 g, Calories: 473 kcal,Magnesium: 81 mg (20 % RDA), Potassium: 753 mg (37.7 % EMR)

Total daily values: Total carbs: 40.1 g, Fiber: 17.2 g, Net carbs: 22.9 g, Protein: 71.3g, Fat: 125 g, Calories: 1546 kcal, Magnesium: 229 mg (57 % RDA), Potassium: 2042mg (102 % EMR), Keto ratio (carbs : protein : fat) is 6 : 19 : 75For recommended snacks and extras, see this list at the end of the diet plan.Day 8BreakfastVanilla Keto Smoothie (recipe is here)Total carbs: 5.6 g, Fiber: 0.5 g, Net carbs: 5.1 g,Protein: 34.6 g, Fat: 45.2 g, Calories: 566 kcal,Magnesium: 26 mg (6 % RDA), Potassium: 598mg (30 % EMR)LunchEgg Stuffed Avocado (recipe is here)

Total carbs: 15.3 g, Fiber: 10.6 g, Net carbs: 4.8g, Protein: 16.5 g, Fat: 56.8 g, Calories: 616 kcal,Magnesium: 63 mg (16 % RDA), Potassium: 959mg (48 % EMR)DinnerCheesy Low-carb "Risotto" (recipe is here)Total carbs: 11.6 g, Fiber: 4 g, Net carbs: 7.6 g,Protein: 17.4 g, Fat: 28.8 g, Calories: 366 kcal,Magnesium: 48 mg (12 % RDA), Potassium: 682mg (34 % EMR)Total daily values: Total carbs: 32.6 g, Fiber: 15.1 g, Net carbs: 17.4 g, Protein: 68.5g, Fat: 130 g, Calories: 1550 kcal, Magnesium: 136 mg (34 % RDA), Potassium: 2240mg (112 % EMR), Keto ratio (carbs : protein : fat) is 5 : 18 : 77For recommended snacks and extras, see this list at the end of the diet plan.Day 9BreakfastAll-Day Vegetarian Keto Breakfast: 1 large fried egg, ½ medium avocado (75 g / 2.6 oz), 1 oz / 30 g

cheddar cheese, 1 cup white or brownmushrooms (70 g / 2.5 oz), ½ cup cookedspinach (90 g / 3.2 oz), ⅓ cup sauerkraut (50 g /1.7 oz) - you can make your own, 2 tbsp ghee,salt and pepper to taste.To prepare the meal, I simply cook the spinachand mushrooms in 1 tbsp ghee and the egg inthe remaining ghee, season with salt andpepper to taste and serve with sliced cheese,avocado and drained sauerkraut.Total carbs: 15.7 g, Fiber: 9 g, Net carbs: 6.7 g,Protein: 19.8 g, Fat: 55.5 g, Calories: 623 kcal,Magnesium: 128 mg (32 % RDA), Potassium: 1305 mg (65 % EMR)LunchQuick Keto McMuffin (recipe is here)Total carbs: 9.4 g, Fiber: 6.5 g, Net carbs: 2.9 g,Protein: 26.5 g, Fat: 54.6 g, Calories: 626 kcal,Magnesium: 130 mg (33 % RDA), Potassium:405 mg (20 % EMR)DinnerCheesy Low-carb "Risotto" (recipe is here)Total carbs: 11.6 g, Fiber: 4 g, Net carbs: 7.6 g, Protein: 17.4 g, Fat: 28.8 g, Calories: 366 kcal,Magnesium: 48 mg (12 % RDA), Potassium: 682 mg (34 % EMR)

Total daily values: Total carbs: 36.7 g, Fiber: 19.5 g, Net carbs: 17.2 g, Protein: 63.6g, Fat: 138 g, Calories: 1616 kcal, Magnesium: 306 mg (77 % RDA), Potassium: 2393mg (119 % EMR), Keto ratio (carbs : protein : fat) is 4 : 16 : 79For recommended snacks and extras, see this list at the end of the diet plan.Day 10BreakfastPerfect Spinach & Feta Omelet (recipe is here)Total carbs: 9.7 g, Fiber: 2.8 g, Net carbs: 7 g,Protein: 30.9 g, Fat: 55.5 g, Calories: 659 kcal,Magnesium: 107 mg (27 % RDA), Potassium:997 mg (50 % EMR)LunchCheesy Low-carb "Risotto" (recipe is here)

Total carbs: 11.6 g, Fiber: 4 g, Net carbs: 7.6 g,Protein: 17.4 g, Fat: 28.8 g, Calories: 366 kcal,Magnesium: 48 mg (12 % RDA), Potassium: 682mg (34 % EMR)DinnerAll-Day Vegetarian Keto Breakfast: 1 large friedegg, ½ medium avocado (75 g / 2.6 oz), 1 oz /30 g cheddar cheese, 1 cup white or brownmushrooms (70 g / 2.5 oz), ½ cup cookedspinach (90 g / 3.2 oz), ⅓ cup sauerkraut (50 g /1.7 oz) - you can make your own, 2 tbsp ghee,salt and pepper to taste.To prepare the meal, I simply cook the spinachand mushrooms in 1 tbsp ghee and the egg inthe remaining ghee, season with salt andpepper to taste and serve with sliced cheese,avocado and drained sauerkraut.Total carbs: 15.7 g, Fiber: 9 g, Net carbs: 6.7 g, Protein: 19.8 g, Fat: 55.5 g, Calories: 623 kcal,Magnesium: 128 mg (32 % RDA), Potassium: 1305 mg (65 % EMR)Total daily values: Total carbs: 37 g, Fiber: 15.8 g, Net carbs: 21.2 g, Protein: 68 g,Fat: 139 g, Calories: 1649 kcal, Magnesium: 282 mg (71 % RDA), Potassium: 2985mg (149 % EMR), Keto ratio (carbs : protein : fat) is 5 : 17 : 78For recommended snacks and extras, see this list at the end of the diet plan.

Day 11BreakfastChocolate Keto Smoothie (recipe is here)Total carbs: 7.2 g, Fiber: 2.7 g, Net carbs: 4.4 g,Protein: 34.5 g, Fat: 46 g, Calories: 570 kcal,Magnesium: 45 mg (11 % RDA), Potassium: 560mg (28 % EMR)LunchAuthentic Greek Salad (recipe is here)Total carbs: 11.3 g, Fiber: 3.3 g, Net carbs: 8 g,Protein: 9.3 g, Fat: 27.8 g, Calories: 323 kcal,Magnesium: 37 mg (9 % RDA), Potassium: 454mg (23 % EMR)serve with 1 Keto BunTotal carbs: 12.4 g, Fiber: 8.1 g, Net carbs: 4.2g, Protein: 10.1 g, Fat: 15.2 g, Calories: 208 kcal, Magnesium: 95 mg (24 % RDA), Potassium: 389 mg(20 % EMR)DinnerCheesy Low-carb "Risotto" (recipe is here)

Total carbs: 11.6 g, Fiber: 4 g, Net carbs: 7.6 g,Protein: 17.4 g, Fat: 28.8 g, Calories: 366 kcal,Magnesium: 48 mg (12 % RDA), Potassium: 682mg (34 % EMR)serve with Big Green Salad: 4 cups mixedgreens (120 g / 4.2 oz) - lettuce, rocket, spinach,etc. of choice mixed with 1 tbsp extra virgin oliveoil, 1-2 tbsp lemon juice, salt and pepper totaste.Total carbs: 4.4 g, Fiber: 1.4 g, Net carbs: 2.9 g, Protein: 1.7 g, Fat: 13.8 g, Calories: 140 kcal,Magnesium: 18 mg (5 % RDA), Potassium: 316 mg (16 % EMR)Total daily values: Total carbs: 46.8 g, Fiber: 19.6 g, Net carbs: 27.2 g, Protein: 73g, Fat: 131 g, Calories: 1609 kcal, Magnesium: 242 mg (61 % RDA), Potassium: 2402mg (120 % EMR), Keto ratio (carbs : protein : fat) is 7 : 18 : 75For recommended snacks and extras, see this list at the end of the diet plan.Day 12BreakfastAll-Day Vegetarian Keto Breakfast: 1 large fried egg, ½ medium avocado (75 g / 2.6 oz), 1 oz / 30 gcheddar cheese, 1 cup white or brown mushrooms (70 g / 2.5 oz), ½ cup cooked spinach (90 g / 3.2oz), ⅓ cup sauerkraut (50 g / 1.7 oz) - you can make your own, 2 tbsp ghee, salt and pepper to taste.To prepare the meal, I simply cook the spinach and mushrooms in 1 tbsp ghee and the egg in theremaining ghee, season with salt and pepper to taste and serve with sliced cheese, avocado anddrained sauerkraut.Total carbs: 15.7 g, Fiber: 9 g, Net carbs: 6.7 g, Protein: 19.8 g, Fat: 55.5 g, Calories: 623 kcal,Magnesium: 128 mg (32 % RDA), Potassium: 1305 mg (65 % EMR)

LunchVegetarian Keto Lasagna (recipe is here)Total carbs: 13.9 g, Fiber: 5.9 g, Net carbs: 8 g,Protein: 20.8 g, Fat: 38 g, Calories: 473 kcal,Magnesium: 81 mg (20 % RDA), Potassium: 753mg (37.7 % EMR)serve with Big Green Salad: 4 cups mixedgreens (120 g / 4.2 oz) - lettuce, rocket, spinach,etc. of choice mixed with 1 tbsp extra virgin oliveoil, 1-2 tbsp lemon juice, salt and pepper to taste.Total carbs: 4.4 g, Fiber: 1.4 g, Net carbs: 2.9 g, Protein: 1.7 g, Fat: 13.8 g, Calories: 140 kcal,Magnesium: 18 mg (5 % RDA), Potassium: 316 mg (16 % EMR)DinnerQuick Keto McMuffin (recipe is here)

Total carbs: 9.4 g, Fiber: 6.5 g, Net carbs: 2.9 g,Protein: 26.5 g, Fat: 54.6 g, Calories: 626 kcal,Magnesium: 130 mg (33 % RDA), Potassium:405 mg (20 % EMR)Total daily values: Total carbs: 47.6 g, Fiber: 23.9 g, Net carbs: 23.6 g, Protein: 59.2g, Fat: 143 g, Calories: 1673 kcal, Magnesium: 286 mg (72 % RDA), Potassium: 3250mg (162 % EMR), Keto ratio (carbs : protein : fat) is 6 : 15 : 80For recommended snacks and extras, see this list at the end of the diet plan.Day 13BreakfastQuick Frittata with Tomatoes and Cheese (recipeis here)Total carbs: 7.4 g, Fiber: 1.2 g, Net carbs: 6.2 g,Protein: 26.7 g, Fat: 32.6 g, Calories: 435 kcal,Magnesium: 32 mg (8 % RDA), Potassium: 414mg (21 % EMR)LunchVegetarian Keto Lasagna (recipe is here)

Total carbs: 13.9 g, Fiber: 5.9 g, Net carbs: 8 g,Protein: 20.8 g, Fat: 38 g, Calories: 473 kcal,Magnesium: 81 mg (20 % RDA), Potassium: 753mg (37.7 % EMR)DinnerEasy Avocado & Egg Salad (recipe is here)Total carbs: 13.7 g, Fiber: 7.6 g, Net carbs: 6.1g, Protein: 17 g, Fat: 36.3 g, Calories: 436 kcal,Magnesium: 60 mg (15 % RDA), Potassium: 875mg (44 % EMR)Total daily values: Total carbs: 30.7 g, Fiber: 13.6 g, Net carbs: 17.1 g, Protein: 74g, Fat: 125 g, Calories: 1535 kcal, Magnesium: 243 mg (61 % RDA), Potassium: 1572mg (79 % EMR), Keto ratio (carbs : protein : fat) is 5 : 20 : 75For recommended snacks and extras, see this list at the end of the diet plan.Day 14BreakfastQuick Frittata with Tomatoes and Cheese (recipe is here)

Total carbs: 7.4 g, Fiber: 1.2 g, Net carbs: 6.2 g,Protein: 26.7 g, Fat: 32.6 g, Calories: 435 kcal,Magnesium: 32 mg (8 % RDA), Potassium: 414mg (21 % EMR)LunchQuick Keto McMuffin (recipe is here)Total carbs: 9.4 g, Fiber: 6.5 g, Net carbs: 2.9 g,Protein: 26.5 g, Fat: 54.6 g, Calories: 626 kcal,Magnesium: 130 mg (33 % RDA), Potassium:405 mg (20 % EMR)DinnerVegetarian Keto Lasagna (recipe is here)Total carbs: 13.9 g, Fiber: 5.9 g, Net carbs: 8 g, Protein: 20.8 g, Fat: 38 g, Calories: 473 kcal,Magnesium: 81 mg (20 % RDA), Potassium: 753 mg (37.7 % EMR)serve with Big Green Salad: 4 cups mixed greens (120 g / 4.2 oz) - lettuce, rocket, spinach, etc. ofchoice mixed with 1 tbsp extra virgin olive oil, 1-2 tbsp lemon juice, salt and pepper to taste.Total carbs: 4.4 g, Fiber: 1.4 g, Net carbs: 2.9 g, Protein: 1.7 g, Fat: 13.8 g, Calories: 140 kcal,

Magnesium: 18 mg (5 % RDA), Potassium: 316mg (16 % EMR)Total daily values: Total carbs: 35 g, Fiber: 15 g, Net carbs: 20 g, Protein: 75.7 g,Fat: 139 g, Calories: 1675 kcal, Magnesium: 261 mg (65 % RDA), Potassium: 1888mg (94 % EMR), Keto ratio (carbs : protein : fat) is 6 : 18 : 75For recommended snacks and extras, see this list at the end of the diet plan.

Recipe Substitutions:If you don't like certain ingredients or are intolerant to certain foods, here are options you can try:If you don't eat dairy, you can use coconut milk instead of cream or more eggs instead ofcheese. You can also try my dairy-free 7-Day Grab & Go Keto/Paleo Diet Plan. However,this diet plan is not vegetarian.Instead of a Keto Bun: 1 Low-carb Bagel or a 1-2 slices of Low-Carb "Rye" Bread or thesebuns (no psyllium) or Nut-free Keto BunsAll the following can be substituted with one another (small nutritional differences):Chocolate Keto Smoothie or Vanilla Keto Smoothie or Pumpkin Smoothie or LeprechaunProtein SmoothieYou can try other breakfast options like pancakes and waffles or granola but I've tried tokeep the sweet meals to a minimum and include only quick breakfast meals, especially for

the week days.Using these alternatives won't significantly change the nutrition facts. However, keep in mind that theshopping list is created without using any substitutions.Healthy Low-carb Snacks and Extras:if the portion size of some of the meals is too small, add a bowl of Big Green Salad: 4 cupsmixed greens (120 g / 4.2 oz) - lettuce, rocket, spinach, etc. of choice mixed with 1 tbspextra virgin olive oil or mayo, 1-2 tbsp lemon juice, salt and pepper to taste.½ avocado with pink Himalayan salt1 hard-boiled egg with with pink Himalayan salt (always have some ready in the fridge!)1 piece of any fat bombs from my blogCoffee with cream, coconut milk or almond milk or Low-Carb Cappuccino1 cup vegetable stock, best home-madeVeggie, egg & cheese roll-ups2-3 celery sticks with 2 tbsp Home-made Coconut & Pecan Butter or any other nut butter(avoid peanut butter)Fermented foods: sauerkraut (recipe is here), kimchi (add to your breakfast), small amountsof kombucha (beware of carbs)Nuts and seeds, handful, raw or roasted with sea salt (net carbs per serving (1 oz):almonds - 2.7 g, pecans - 1.2 g, walnuts - 2 g, macadamias - 1.5 g, hazelnuts - 2 g, brazilnuts - 1.4 g, pine nuts - 2.7 g, sunflower seeds - 3.2 g, pumpkin seeds - 1.3 g) - soakingnuts is highly recommended, I've written more about soaking nuts hereBerries, fresh or frozen (net carbs per serving: ½ cup blackberries - 3.1 g, ½ cupraspberries - 3.3 g, ½ cup strawberries - 4.1 g or ¼ cup blueberries - 4.5 g)Coconut oil (pour a tablespoon of coconut oil into silicon ice trays and keep in the fridge fora quick fat-burning snack)

And here is a quick overview of this diet plan in PDF. Although it's just a quick preview of the diet plan, we've been working on a complete ebook including recipes so stay tuned! :-) Also see more diet plans here ("regular" ketogenic diet plan, keto & paleo diet plan and diet plan for the fat fast.)

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Texts of Wow Rosh Hashana II 5780 - Congregation Shearith Israel, Atlanta Georgia Wow ׳ג ׳א:׳א תישארב (א) ׃ץרֶָֽאָּהָּ תאֵֵ֥וְּ םִימִַׁ֖שַָּה תאֵֵ֥ םיקִִ֑לֹאֱ ארָָּ֣ Îָּ תישִִׁ֖ארֵ Îְּ(ב) חַורְָּ֣ו ם

Oh! It’s too heavy to lift! I’m not strong enough to lift weights. I’m too short to play basketball. Yes, you’re not tall enough to play basketball. Too and Enough . Too and enough are used with adjectives, adverbs and nouns. - Too means more than what is necessary. - Enough means as much as necessary. Examples: 1. Too adjective:

speakoutTIP The verb get has more than twenty meanings in English! It can mean ‘become’ (get hungry), ‘arrive’ (get home), ‘obtain’ (get a job), ‘buy’ (get a new car) and is in many phrases: get up, get on a plane, get dressed. When you hear or see the word get, think about which meaning it has. Which meaning does get have in these

Jul 25, 2021 · “You didn’t give me enough, Lord! You didn’t give me enough patience, enough money, enough creativity, enough stamina to be a good steward. If you had given me more, I could also give more!” In those moments of despair, we need

Complete the report with ‘too / very’, ‘very little / very few / enough / not enough’ and the correct form of the given words. (Too / very, very little / very few / enough / not enough) C Happy Holiday Village Accessibility It is (1) to go to the village. It is near the MTR station

Apr 04, 2018 · GOOGLE’S A CLASSY BROAD - SHE DOESN’T ACCEPT SCRUBS . Google’s so easy, anyone can get on page 1, given enough time! WEBSITES ARE THE EQUIVALENT TO BUSINESS CARDS - EVERYONE HAS ONE BUT MY PURSE IS ONLY BIG ENOUGH FOR THE CARDS THAT STAND OUT! #WCJAX. About me I’m just an Internet nerd w

If you find an excuse, don’t pick it up. Failures are experts at making excuses. There are always enough excuses available if you are weak enough to use them. The world simply does not have enough crutches for all the lame excuses. It’s always easier to f

This "secret of success" is so simple that it is overlooked by most people. Whatever you want you can have, if you want it badly enough, and if you are willing to persist long enough and hard enough in doing what

Too – Enough Too goes before adjectives and adverbs. It has a negative meaning and shows that something is more than enough, more than necessary or more than wanted. too adjective/adverb to –infinitive. *Helen is too rude to become a doctor. *He explains me too clearly for me to understand him.

There is no shade in our outdoor play space Enough for a few children to find shade when they need it Enough for most children to find shade when they need it Enough for all children to find shade at the same time Structures that provide shade include fabric canopies

Short cuts for recognizing congruence We want to know when triangles are congruent by using less information than that. A congruence of triangles makes 6 corresponding sides and angles equal, but usually it is enough to know less. How much do you think would be enough? Usually three pieces of data is enough, but not just any three.

of small antennas, but may not reflect enough power over enough range to make enough of a difference to the wireless channel. We anticipate that our eventual design will involve a mixture of both active and passive elements, with the latter significantly outnumbering the former. Secondly, a PRESS deployment wholly- or partially-com-

PDAs. PDA is the precursor to the smart phone. But with 3G, the data rates are now . fast enough, the technology is now . small enough, and the OS . manufacturers are smart enough to . be able- to start focusing their . devices on the consumer level rather . than on the business level. So you start seeing people

So, are you eating enough to lose weight? Are you eating enough natural, fiber-rich foods to lose weight? 4. Breakfast Power Up (2 minutes 29 minutes remaining) The eight sessions we'll experience in the Full Plate Diet Weight Loss Program will help us gradually shift how we're eating. The end result is steady, sustainable weight loss.

Named after Ig Nobel Price winners Dunning and Kruger for their paper "Unskilled and Unaware of It," They were inspired by McArthur Wheeler, who robbed a bank using "invisible ink" as a mask The idea that people who don't know enough also don't know enough to realise that they don't know enough "The trouble with the world is that the

Medicine provider, but they had insufficient data (i.e., the provider group does not have enough commercial health plan claims data to be evaluated, as required by the statistical requirements of the Provider Excellence Program; the provider group did not have enough quality data; or the provider group does not have enough cost-efficiency data). 3.

Get The Gist Get the Gist - Summarising Purpose of the ‘Get the Gist’ strategy: ‘Get the Gist’ (Cunningham, 1982) is an acronym for Generating Interaction

Buy a Big Mac get one free Buy an Egg McMuffin, get one free Buy a Big Mac get one free ONE USE PER VISIT NOT VALID WITH ANY OTHER OFFER EXPIRES 12/31/2019 ONE TIME USE COUPONS Buy a Game of Bowling, get one Free N.V. Bowling Center (shoes not included) Buy a Game of Bowling, get one Free N.V. Bowling Center (shoes not included) Buy a 2 Piece

After you get the access token, use it to verify user roles. This chapter includes the following topics: n Get Your Access Token for the vRealize Automation API n Verify User Roles Get Your Access Token for the vRealize Automation API To get the token used to authenticate your session, you use the Identity Service API to get an API token.

ftp uiarchive.cso.uiuc.edu login: anonymous password: your@login cd etext/etext90 through /etext96 or cd etext/articles [get suggest gut for more information] dir [to see files] get or mget [to get files. . .set bin for zip files] GET INDEX?00.GUT for a list of books and GET NEW GUT for general information and MGET GUT* for newsletters.