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  2. Here are some ideas for a free keto meal plan for beginners:
    1. Make simple, no-cook meals with foods like hard-boiled eggs, canned fish, cheese, cold cuts, and pre-chopped veggies.
    2. Cook double portions for dinner to save time.
    3. Use shopping lists or refer to basic keto diet food lists1.
    4. Consider the macro ratios: high fat (70-80% of calories), moderate protein (20-25%), and low carb (5-10%)2.
    Learn more:

    Here are several ideas:

    • Make simple, no-cook meals with foods like hard-boiled eggs (already prepared and waiting in the fridge), canned fish, cheese, cold cuts, and pre-chopped veggies.
    www.dietdoctor.com/low-carb/keto/diet-plan

    The macro ratios on a low-carb, high-fat diet typically look like this (for simplicity’s sake, the following percentages are based on the standard ketogenic diet approach):

    • High fat: 70-80% of your calories
    • Moderate protein: 20-25%
    perfectketo.com/keto-weight-loss-meal-plan/
     
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