Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. A lot of people swear by the Military Diet, which claims you can lose around 10 pounds in 3 days. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here. Discuss any changes in medication and relevant lifestyle changes with your doctor. Day 1: Breakfast. Superfoods are superheroes for weight loss. Day 5. Macronutrients: calories, 2 grams protein, 21 grams carbohydrates, 1 gram fat. Lisovskaya Getty Images.
Studying a few examples may make this whole meal planning thing easier, so here’s a full week’s worth. You don’t need to follow the days in order; you can choose any meal plan, skip one, or repeat as you like. This week’s meal plan was designed for a person who needs about 2, to 2, calories per day and doesn’t have any dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats, and proteins. You’ll also get plenty of fiber from whole grains, fruits, vegetables, and legumes. Every plan includes three meals and three snacks to keep you feeling satisfied all day long. Some days even include a glass of beer or wine. Feel free to add more water, coffee, or herbal tea to any day, but keep in mind that adding cream or sugar also adds calories. It’s OK to swap out similar menu items, but keep cooking methods in mind. Replacing a sirloin steak with grilled chicken is fine, for instance, but replacing it with chicken-fried steak isn’t going to work because of the breading changes the fat, carb and sodium counts—and the calories.
Serve 3 ounces roasted plan tenderloin with 1 cup baked acorn squash, mashed with Keto reset diet calculaor pinch of cinnamon ; 2 to 3 cups salad greens with a dash of olive oil and as much vinegar as desired; and chocolate or an ice cream bar for dessert to calories. And to be keto, it has to be very low in carbs. Classic bacon and eggs. Brian Example Getty Images. Day 3: Lunch. Week 1 of the keto diet diet plan Monday Scrambled eggs Breakfast.