Here is a sample 7-day ketogenic diet menu for you:
Monday: Breakfast: Scrambled eggs with cheese and spinach, bacon.
Lunch: Grilled chicken breast with a mixed greens salad and avocado.
Dinner: Beef stir-fry with coconut oil, broccoli, and mushrooms.
Tuesday: Breakfast: Chia seed pudding with almond milk, berries, and nuts.
Lunch: Tuna salad with olive oil and avocado.
Dinner: Pork chops with roasted cauliflower and asparagus.
Wednesday: Breakfast Omelette with sausage, cheese, and mushrooms.
Lunch: Grilled salmon with a side of kale and walnuts.
Dinner: Chicken soup with coconut cream, vegetables, and spices.
Thursday: Breakfast: Peanut butter and jelly smoothie with almond milk and spinach.
Lunch: Grilled chicken Caesar salad with romaine lettuce, Parmesan cheese, and homemade dressing.
Dinner: Steak with roasted Brussels sprouts and garlic.
Friday: Breakfast: Greek yogurt with almond granola, berries, and nuts.
Lunch: Baked salmon with roasted vegetables and lemon.
Dinner: Beef chili with vegetables and spices.
Saturday: Breakfast: Pancakes with almond flour, eggs, and coconut oil.
Lunch: Grilled shrimp with a side of quinoa and mixed greens.
Dinner: Chicken alfredo with zucchini noodles and Parmesan cheese.
Sunday: Breakfast: Frittata with vegetables, cheese, and herbs.
Lunch: Grilled chicken salad with mixed greens, avocado, and homemade dressing.
Dinner: Beef and vegetable stir-fry with coconut oil.
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Fitness For The Week (EASY)
Sure, here's a simple fitness routine that you can do this week:
Day 1:
Warm up with 5-10 minutes of light cardio, such as walking or jogging in place.
Do three sets of 10-12 squats.
Do three sets of 10-12 push-ups.
Do three sets of 10-12 lunges on each leg.
Cool down with 5-10 minutes of stretching.
Day 2:
Warm up with 5-10 minutes of light cardio.
Do three sets of 10-12 dumbbell curls.
Do three sets of 10-12 dumbbell rows on each arm.
Do three sets of 10-12 tricep dips on a chair or bench.
Cool down with 5-10 minutes of stretching.
Day 3:
Warm up with 5-10 minutes of light cardio.
Do three sets of 10-12 crunches.
Do three sets of 10-12 bicycle crunches.
Do three sets of 10-12 leg raises.
Cool down with 5-10 minutes of stretching.
Repeat this routine for the rest of the week, taking a day off in between if needed. Remember to stay hydrated and listen to your body. If any exercises cause pain or discomfort, stop immediately and consult a healthcare professional.