Episode 16. Sample keto meal plan

Prescribing Lifestyle

Episode Title: Sample Keto Meal Plan Ideas with Dr. Avi Charlton

Topics Discussed:

• Introduction to the Ketogenic Diet:
  • Explanation of a ketogenic diet and its benefits
  • Key principles: reducing carbohydrates, prioritizing protein, adding healthy fats, and maintaining electrolyte balance
• Breakfast Ideas:
  • Egg-based breakfasts: cheese-crusted omelet, scrambled eggs, poached eggs, and more
  • Greek yogurt with nuts, seeds, and keto granola
  • Chia pudding with coconut or almond milk
  • Importance of an electrolyte drink in the morning
• Lunch Options:
  • Utilizing leftovers for easy lunches
  • Simple and quick lunch ideas: bacon and eggs, microwave scrambled eggs, meal-prepped chicken with salad, and lettuce wraps
  • Keto-friendly soups and keto bread recipes
• Dinner Suggestions:
  • Meat and three veggies as a staple dinner
  • Grilled or pan-fried meats, lamb cutlets, and marinated chicken wings
  • Incorporating leftovers like pulled pork and Bolognese
  • Tips on batch cooking and meal planning
• Tips for Maintaining a Keto Diet:
  • How to read food labels and understand carb content
  • Avoiding sugar, seed oils, and gluten
  • The importance of water and salt intake to prevent keto flu
• Managing Carb Cravings:
  • Keto-friendly snacks and alternatives
  • Strategies for curbing cravings and staying on track
  • Setting realistic goals and tracking progress
  • Finding support and community

Resources Mentioned:

• Dr. Bruckner's Keto Granola Recipe
• Diet Doctor Keto Bread Recipe

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