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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