If you’re on a ketogenic diet, you’re super focused on what you’re eating (and especially what you’re not eating). But don’t forget that what you sip can also help set you up for success. In the beginning stages of a keto diet, when your body is adapting to a severely restricted intake of carbohydrates, your body’s hydration status will shift. After all, your body stores carbohydrates as glycogen, which holds on to water, research shows. Exhaust those glycogen stores, and you’re going to dump water weight with it, notes Rush University Medical Center. What’s more, removing processed foods from your diet - which are traditionally higher in sodium - can also affect your body’s electrolyte and fluid balance, since excess sodium intake can lead to water retention. "Hydration is difficult for many on the keto diet, especially in the beginning. You need to make sure you’re drinking a lot of water and replenishing electrolytes," says Kendra Whitmire, a nutritionist and dietitian in Laguna Beach, Supraketo.org California, who practices functional and therapeutic nutrition. Avoid sweetened drinks like regular soda and fruit juice (even 100 percent juice), which are packed with sugar and carbs. Dairy milk is also high in carbs, so it’s not keto-friendly. Skip (or at the very least, limit) diet drinks, too, says Jill Gulotta, a registered dietitian nutritionist in private practice in White Plains, New York. Is Diet Coke Allowed on Keto? While beverages such as Diet Coke (or diet soda in general) are technically keto-compliant, they may lead you to crave more carbs. A mini review suggested that these artificially sweetened sips may trick the body into craving the calories and carbs it believes it’s getting from the diet soda. When your body realizes it isn’t getting them, you may make up support for ketosis it by overeating.

Each week I’m trying to help take the stress out of a keto diet by giving you FIVE low-carb dinners plus a bonus meal prep recipe that helps keep you on track! This week your bonus is a tray of delicious Double Chocolate Sheet Pan Cookies-Only 3.6 net carbs a piece! When you click through to each individual recipe, it’ll take you to the full, detailed, step-by-step instructions. This includes a printable recipe card that includes nutrition information. To figure out the net carb count, subtract the amount of fiber from the amount of total carbs. At the bottom of this post, you’ll find a printable meal plan (with space to fill in your own needs & weekend plans) as well as an organized grocery list to help make things even easier. If you’re having trouble printing this, make sure you have your ad blocker disabled. If you like to meal prep to get ahead for the week, I’ve even included tips for preparing each meal in advance.

So sit back and relax-I’ve got dinner covered! These Double Chocolate Sheet Pan Cookies are perfect for multiple reasons. 1.) They’re only 3.6 net carbs, 2.) They’re unbelievably rich and fudgy, and 3.) They don’t require chilling like most Keto by Supraketo desserts do! You could prepare, bake, and allow these to cool in just about 30 minutes! If you don’t think you’ll eat 24 in a week (or if you want to make a double batch for next week), these are easily freezable! Just double wrap each cookie in plastic wrap and store in a freezer-safe container for a few months! This Chicken Philly Cheesesteak Skillet is perfect for a Monday-a one-pan meal packed with tons of veggies! Don’t worry, though, picky eaters; the melty cheesy goodness makes it feel like a comfort food! It’s ready within 30 minutes with very little to clean up, AND a big serving (about 1 1/4 cup) only adds 4.5 net carbs!

Oh my word, this Beef Stew! This is one of my newer recipes, but I loved it so much, I had to add it into the rotation. It has only 5.1 net carbs per bowl, and the recipe makes a hearty 8 servings. This packs and reheats perfectly for lunch, too! You can make this in an Instant Pot (about 1 hour), on the stovetop (about 3 hours), or in a slow cooker (8-10 hours). If you’ve missed some downhome, Southern cooking while going keto, don’t worry! This Keto Shrimp & Grits is here to save the day. Only 4.4 net carbs per generous bowl and ready in about 30 minutes! Cream cheese, cheddar, butter, and broth turn cauliflower into a tasty low-carb substitute for cheesy grits! I love having these Easy Sheet Pan Chicken Fajitas ready to go after a busy day! I like to eat this all on its own (only 4.4 net carbs per serving!), but you could easily add a low-carb tortilla if you prefer.