{"id":428,"date":"2026-03-08T08:00:07","date_gmt":"2026-03-08T08:00:07","guid":{"rendered":"https:\/\/paychequidity.com\/keto\/?p=428"},"modified":"2026-03-08T08:00:07","modified_gmt":"2026-03-08T08:00:07","slug":"full-beginner-keto-meal-plan-exactly-what-to-eat","status":"publish","type":"post","link":"https:\/\/paychequidity.com\/keto\/?p=428","title":{"rendered":"Full Beginner Keto Meal Plan: Exactly What to Eat"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/Z15Z1-Og_pg\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Click Here to Subscribe: http:\/\/Bit.ly\/ThomasVid<br \/>\nGet Grass-Finished Meat Delivered to Your Doorstep with Butcher Box: https:\/\/butcherbox.pxf.io\/c\/1434763\/1577973\/16419<\/p>\n<p>If You&#8217;re Already a Butcher Box Member, You can get special deals HERE: http:\/\/bchrbox.co\/tdlmember<\/p>\n<p>My Website: http:\/\/ThomasDeLauer.com<\/p>\n<p>Full Beginner Keto Meal Plan: Exactly What to Eat &#8211; Thomas DeLauer<\/p>\n<p>ALL FULL DETAILS ARE LISTED IN THE VIDEO. THE DESCRIPTION SHARES BASIC DETAILS SO YOU HAVE AN IDEA, BUT IT MAKES MORE SENSE TO EXPLAIN AMOUNTS AND REASONING IN THE VIDEO ITSELF.<\/p>\n<p>DISCLAIMER &#8211; THIS VIDEO IS FOR INFORMATIONAL PURPOSES ONLY AND IS NOT DESIGNED TO REPLACE MEDICAL ADVICE. IT IS TO LEARN THE BASIC BREAKDOWN OF AN ENTRY LEVEL KETO DIET!<\/p>\n<p>&#8211; Dont worry about ketone levels<br \/>\n&#8211; Don\u2019t worry about the keto flu (salt)<br \/>\n&#8211; Don\u2019t try to eat too many fats<br \/>\n&#8211; Don\u2019t worry about too much protein<\/p>\n<p>Breakfast:<\/p>\n<p>(highest fat) &#8211; Because you can handle it better in AM<\/p>\n<p>FULL SERVINGS LISTED IN VIDEO<br \/>\nEggs<br \/>\nBacon or Turkey Bacon<br \/>\nSpecific Kind or Nuts (in Video for full breakdown)<br \/>\n1 Cup of Coffee with 3 Tbsp Coconut Cream<\/p>\n<p>Any Supplements with Breakfast discussed in video, but Magnesium is important<\/p>\n<p>Lunch:<\/p>\n<p>Leaner to force body to pull from stores. I explain this process in depth during the video and give the breakdown of macros, etc. <\/p>\n<p>Lean Chicken<br \/>\nAvocado\/Guac<br \/>\nSalsa<br \/>\nGreek Yogurt<br \/>\nSauteed Onions<br \/>\nCruciferous Veggies<\/p>\n<p>Once again, this is just an idea, the more accurate amounts to get started are in the video. <\/p>\n<p>Lemon Juice, ACV Drink &#8211; broken down in detail in the video as well<\/p>\n<p>4-5 Hours Between Meals<\/p>\n<p>Dinner:<\/p>\n<p>Moderate Fat to help body generate ketones again after a lower fat lunch and mini-fast between lunch and dinner. <\/p>\n<p>Moderate fat cut of meat (red or white explained in video)<br \/>\nCauliflower Rice (or mashed cauliflower)<br \/>\nAsparagus or Artichoke<br \/>\nPork Rinds<br \/>\nNuts (specific kinds listed in video)<\/p>\n<p>Pre-Bed Snack:<br \/>\nAlmond Milk<br \/>\nCocoa<br \/>\nStevia\/Monkfruit<br \/>\nCoconut Cream<br \/>\nAlmond Butter on the side<\/p>\n<p>Supplements:<br \/>\nFish Oil<br \/>\nCoQ10<br \/>\nD3<\/p>\n<p>Higher Fat in the Morning<\/p>\n<p>BMC Medical Genomics<\/p>\n<p>A number of genes encode enzymes in glucose, mannose and fructose metabolism (PFKFB3, FUK, MPI, PFKM), with high expression levels in the morning and a decline in the afternoon through the evening, following the trend of PER1<\/p>\n<p>Conversely, &#8220;fuel accumulation&#8221; genes, such as those involved in cholesterol biosynthesis (HMGCR, HMGSC1), LDL receptor (LDLR), and glucose transport (GLUTS 1, 3, 5 and 14) have low levels in the morning and rise in the afternoon (negatively, correlated with PER1 mRNA)<\/p>\n<p>Magnesium &amp; Theanine<\/p>\n<p>Magnesium<\/p>\n<p>Magnesium directly interacts with your muscle tissue through a process called ion transportation. <\/p>\n<p>It bonds with specific receptor sites that open up the cell membrane and allow other mineral ions to enter, such as calcium and potassium &#8211; these ions help regulate muscle contractions <\/p>\n<p>Also binds to GABA receptors and activates them, which promotes sleep and reduces anxiety and stress<\/p>\n<p>Palmitic Acid<\/p>\n<p>Palmitic acid has a critical role in cellular membrane functionality by affecting their &#8216;flexibility&#8217; and permeability and it forms reversible links to cell membrane proteins, thus being involved in regulating the &#8216;traffic&#8217; of molecules in and out of cells and inter cells &#8216;communication&#8217; <\/p>\n<p>Fish Oil <\/p>\n<p>Brain Health: Omega 3\u2019s are made up of two primary components: EPA and DHA &#8211; they support cellular membranes and keep them flexible &#8211; maintaining the fluidity of the cell membranes allows for proper communication between nerve cells and, therefore, helps to support focus and mental clarity<\/p>\n<p>DHA and EPA play vital roles in neuronal structure and function, protecting them from oxidative damage, inflammation, and the cumulative destruction inflicted by other chronic insults<\/p>\n<p>CoQ10<\/p>\n<p>As part of the mitochondrial electron transport chain, coenzyme Q accepts electrons from reducing equivalents generated during fatty acid and glucose metabolism and then transfers them to electron acceptors.<\/p>\n<p>qAt the same time, coenzyme Q transfers protons outside the inner mitochondrial membrane, creating a proton gradient across that membrane. The energy released when the protons flow back into the mitochondrial interior is used to form ATP<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Click Here to Subscribe: http:\/\/Bit.ly\/ThomasVid Get Grass-Finished Meat Delivered to Your Doorstep with Butcher Box: https:\/\/butcherbox.pxf.io\/c\/1434763\/1577973\/16419 If You&#8217;re Already a [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":429,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/paychequidity.com\/keto\/?p=428\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Full Beginner Keto Meal Plan: Exactly What to Eat - 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