Keto Diet – Easy Keto Recipes

The ketogenic diet or as many people choose to refer to it as the Keto diet or low carb diet is relating to eating plenty of proteins and fats but much fewer carbs. The dietary plan makes the body send the fats that we eat to the liver, which later change it into energy to maintain the body strong and lively for an extended period without becoming tired quickly.

Keto meal plan

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Easy Keto Recipes table of contents

• Keto meal plan
• The key benefits of the Ketogenic Diet
• Keto and Anti-Aging
• Keto Diet and Blood Pressure
• What Can I Eat on a Keto Diet?
• Keto Recipes
• Breakfast Recipes
• Keto Main Meals
• Keto Snacks

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The term ketogenic comes from the word “ketosis” meaning the condition of the body when it doesn’t have sufficient glucose in it to make it into energy, so it produces ketones that operate as an incredible energy source for both the body and the brain making it an excellent option for reducing your weight in a short term.

But, what is it? To put it simply, the keto diet is very low carb and high-fat diet. The purpose of by doing this is to build your body extremely efficient at burning fat. Once you decrease the quantity of carbohydrates that you eat in such a radical manner and substitute these carbs with a lot of the proper amount of fats, the body begins to use your fat as energy.

This condition of metabolic process is called ketosis, and that’s why this approach is called the keto diet. Numerous celebs are following this because it’s been demonstrated to be so effective – there’s a good reason that a lot of people now claim it is great!

The keto diet stops you from eating a large number of carbs that are the primary reason for putting on weight since sugar causes you to feel hungry more often than not. Whenever you eat carbs by using small portions and concentrate more on protein and fat; the body doesn’t force you quite often to eat; instead, it utilizes those fats to fulfill your hunger and keep you active.

If you are searching for a diet plan that can help you drop a few pounds in a very short-run, the ketogenic diet is an ideal diet for you because it will not only help you attain a great lean body; but also it gives huge health benefits.

The key benefits of the Ketogenic Diet

Up to now, there are plenty of great positive aspects of the keto diet, but no adverse outcomes have appeared yet at all; making it the tasty eating plan that fits everybody.

Even though the ketogenic diet is typically referred to as a ‘rapid fat loss diet,’ it happens to be more to this than what you know already. For that matter, weight reduction and higher stamina are only by-products of the keto diet, a type of bonus. Many experts have scientifically confirmed that the keto diet has numerous extra medical benefits.

Let’s start by saying that a high carbohydrate diet, which consists of many processed components and sugars, has merely no health advantages. These are only empty calories, and a lot of processed foods eventually function only to deprive your body of the nutrients it requires to remain healthy.

Here are a few health benefits of keto diet:

1. Enhances the level of high-density lipoprotein: Among the best elements of the ketogenic diet is that it raises the level of HDL in your system, which is the good cholesterol which helps in reducing the risk of heart diseases.

2. Works well for relieving Diabetes Type 2: By removing carbohydrates from your daily meals, you leave behind sugar and insulin since your body by now has what it demands, and you won’t need to be concerned about your food intake.

Maintaining blood sugar levels low is very important to deal with and prevent diabetes. The keto diet has been confirmed to be very useful in preventing diabetes.

A lot of people being affected by diabetes are also too heavy. That makes an easy weight-loss regime an all-natural. But the keto diet plan does more. Carbs get transformed into sugar, which for people with diabetes can lead to a sugar spike. A diet program low in carbohydrates avoids these spikes and allows additional control over blood glucose levels.

3. Lowers Blood Pressure: High blood pressure levels can be a disaster as it might trigger kidney failure, heart diseases, strokes…

With this particular diet program, you can forget all those concerns and live a healthy life clear of all those malignant diseases that threaten your life.

4. Gum Disease:
Periodontal disease is among the most awful and most painful diseases which is generally brought on by the intake of too much sugar. Once you get rid of sugar from your daily meals, you can steer clear of gum diseases and toothaches.

Keto and Anti-Aging

Numerous health conditions are a natural outcome of the process of aging. While there have not been scientific tests done on humans, research on mice has indicated brain cell improvement on a keto diet.

Some researches have shown a positive effect of the keto diet on sufferers with Alzheimer’s disease. What we can say for sure is that a food plan filled with good nutrients and anti-oxidants, low in sugar, high in proteins and healthy fats, at the same time low in carbs, improves our health and wellbeing. It defends us from the harmful toxins of a poor diet.

Additionally, there is research suggesting that making use of fatty acids for fuel rather than sugar may limit the process of getting older, perhaps due to the side effects that sugar has on our overall wellbeing.

Additionally, the simple act of consuming less and ingesting fewer calories is a question of basic health, as it helps prevent excessive weight and its inherent side effects.

Keto Diet and Blood Pressure

One-third of American grownups are afflicted by high blood pressure. It is a major health condition that can result in heart attacks and strokes. Of course, the higher the blood pressure levels, the higher the risk. Aging and excessive weight significantly raise the likelihood of acquiring hypertension.

Blood pressure is generally cured with many different medications, a few of which can have unwanted side effects. The best blood pressure level is 120/80. Elevated blood pressure is the consequence of hypertension, and the causes aren’t generally apparent, but we are now living in an extremely stressed world, and more people these days happen to be dealing with high blood pressure.

It is a recognized fact that people being affected by high blood pressure levels often have excess fat around your belly and can become vulnerable to type 2 diabetes. To get at the source of all these issues might demand a change in lifestyle.

The outward symptoms of high blood pressure levels can be brought on by an excess of carbohydrate food in the diet plan, more than the body can take care of. As we’ve mentioned, carbohydrates are transformed into sugars, which increase the body’s blood sugar level, pushing the body to make extra insulin. Insulin stores fat, and an excessive amount of insulin can result in obesity. All of this may have an unfavorable impact on your blood pressure.

Eating a lesser number of carbohydrate food reduces both the level of insulin and the high blood pressure. This simple nutritional change can produce a big difference in your blood pressure.

In a meaningful research published in the Archives of Internal Medicine, 146 fat people took part in a weight-loss experiment. Those were split into two groups. One group was put on a ketogenic diet including no more than 20 grams of carbohydrates, while the other group was given the weight-loss drug orlistat, as well as being recommended to adhere to a low-fat regimen.

Both groups exhibited comparable weight loss. What surprised the study was that half of the keto team exhibited a decrease in blood pressure levels, while only 21 percent of the low-fat diet group had any lowering of blood pressure. Although weight reduction itself can bring about a lowering of blood pressure levels, the research implies that a reduction in carbs consumption can help lower blood pressure much more.

It was discovered that potassium mainly had a significant impact on lower hypertension. Doctors advise at least 4,700 mg of potassium daily for everyone planning to lower his or her blood pressure levels.

Foods high in potassium are:

• Avocado
• Acorn squash
• Bananas
• Coconut water
• Dried apricots
• Pomegranate
• Salmon
• Spinach
• Sweet potato
• White beans

While all of these foods are allowed on the ketogenic diet, restrict your consumption of sweet potato and beans, that happen to be starchy and can consist of a high level of carbs.

What Can I Eat on a Keto Diet?

Numerous people connect the keto diet with the negative word “fat,” and are fast to write it off. Nothing could be more mistaken. Fat is permitted since it is transformed into energy. Our body requires healthy fats to prosper. Other foods on the diet plan could not be healthier. When you’re consuming ketogenic, you’re filling your body with nutrition. Let’s check out the foods you’ll be eating.

The avoidance of junk foods and sugar is probably the best steps you can take to improve your health on the whole. Unhealthy foods are full of toxic chemical preservatives that do nothing for you but deprive you of your health and well being. Fresh is better. When buying anything at the market, get into the habit of looking at labels. They could be very tricky and revealing.

Maintain your carbs under 50 grams a day, and you’ll notice the difference. A more stringent ketogenic diet contains roughly 20 grams of carbs a day.

Foods to Eat Freely

Healthy Fats:
• Coconut oil
• Olive oil
• Avocado oil
• Macadamia oil
• Ghee
• Grass-fed butter
• Lard
• Tallow
• Chicken fat
• Duck fat
• Goose fat

Protein Options:
• Grass-fed beef
• Grass-fed lamb
• Grass-fed goat
• Grass-fed venison
• Wild-caught fish
• Fresh seafood
• Pastured poultry
• Cage-free eggs
• Organ meats

Non-Starchy Vegetables:
• Asparagus
• Bok choy
• Celery
• Cucumber
• Chives
• Endive
• Kale
• Kohlrabi
• Lettuce
• Radicchio
• Radishes
• Spinach
• Squash
• Swiss chard
Other:
• Avocado
• Bone broth
• Coffee
• Hot sauce
• Tea
• Mayonnaise
• Mustard
• Pickles
• Fermented foods
• Spices
• Herbs
• Lemon
• Lime
• Vinegars

Foods to Eat in Moderation

Fruits and Vegetables:
• Beets
• Blackberries
• Blueberries
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Carrots
• Cantaloupe
• Cranberries
• Coconut
• Eggplant
• Fennel
• Garlic
• Honeydew
• Mushrooms
• Okra
• Olives
• Onions
• Parsnip
• Peppers
• Raspberries
• Rutabaga
• Snap peas
• Strawberries
• Sweet potatoes
• Tomatoes
• Turnips
• Watermelon
Nuts and Seeds:
• Almonds
• Brazil nuts
• Cashews
• Chestnuts
• Flaxseed
• Hazelnuts
• Macadamia nuts
• Pecans
• Pine nuts
• Pistachio
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts

Foods to Avoid Completely
Grains, Beans and Legumes:
• Amaranth
• Barley
• Black beans
• Buckwheat
• Bulgur
• Chickpeas
• Corn
• Lentils
• Navy beans
• Millet
• Oats
• Pinto beans
• Quinoa
• Rice
• Rye
• Sorghum
• Soybeans
• Wheat
• White beans
High-Glycemic Fruits and Vegetables:
• Apricots
• Apples
• Cherries
• Dragon fruit
• Figs
• Grapefruit
• Kiwis
• Nectarines
• Oranges
• Peaches
• Pears
• Potatoes
Other:
• Alcoholic drinks
• Artificial sweeteners
• Dairy products
• Fruit juices
• Low-fat foods
• Processed foods
• Refined oils
• Soft drinks
• Soy products
• Sugar

Keto Recipes

Invest in a calorie counter, as you will need it.

Breakfast Recipes

Egg Salad

Serves 6

Ingredients

1/3 cup of finely minced white onion
½ cup of mayonnaise
12 large eggs
1-teaspoon salt
½-teaspoon ground mustard
2 tablespoons melted butter
1-teaspoon black pepper

Instructions

1. Place eggs in a pot of water. Let this boil for 10 minutes, pour the water from the pot, and replace it with cold water. Let the eggs sit in the water for 2 to 3 minutes.
2. Take out the eggs and peel them. Using an egg slicer, chop the eggs into ¼-inch pieces. Add the remaining ingredients and refrigerate until ready to serve.

Total carbs: 1g

Keto Porridge

Serves 1

Ingredients

¼ cup of crushed almonds
½ cup of hemp seeds
1 tablespoon of xylitol
1 cup of non-dairy milk
2 tablespoons of freshly ground flax seeds
¾-teaspoon pure vanilla extract
½-teaspoon ground cinnamon
1-tablespoon chia seeds

Topping

1 tablespoon of hemp seeds

Instructions

1. Mix ingredients except the topping and the almonds in a saucepan and stir well until they are properly mixed.
2. Heat this over medium heat until it begins to boil lightly. Stir once and let it cook for 1 to 2 minutes.
3. Remove from the heat, add in the ground almonds, and pour into a bowl. Add toppings then serve right away.

Net carbs per serving: 4g

Avocado Salmon Breakfast

Serves 1

Ingredients

60 grams of wild caught smoked salmon
2 tablespoons virgin olive oil
Celtic sea salt
Juice of 1 lemon
30 grams of fresh, soft goat cheese
1 ripe organic avocado

Instructions

1. Cut the avocado in half and remove the seed.
2. In a food processor, process the other ingredients until coarsely chopped.
3. Place the cream inside the avocados then serve. Alternatively, you could also cut the avocados into cubes and the salmon in small pieces and mix them up together. Add the rest of the ingredients with the goat cheese and mix well.

Net carbs per serving: 4g

Keto Main Meals

Spaghetti Squash Casserole

Serves 4

Ingredients

Sea salt and black pepper, to taste
3 ounces of Italian salami, thinly sliced
½ teaspoon of dried Italian seasoning
4 tablespoons of butter
½ cup of organic tomatoes, diced
1 large spaghetti squash, halved and seeded
1 cup of onion, diced
A handful of Italian flat-leaf parsley, roughly chopped
4 large pastured eggs
2 cloves of garlic, minced
½ cup of Kalamata olives, halved

Instructions

1. Heat oven to 400 degrees and place spaghetti squash on rimmed baking sheet, cut side up. Spread 1 tablespoon of butter on each half and sprinkle with black pepper and salt. Bake for about 45 minutes to 1 hour.
2. As the spaghetti bakes, heat a skillet and add remaining butter to it. Once melted, add onions, garlic, pepper, and salt to taste. When the onion starts turning golden, add the salami and tomatoes.
3. Sauté for about 10 minutes and add in the olives.
4. Once done, scrape off the flesh from the spaghetti squash and mix it with the onion mixture. Create four wells in the mixture and crack an egg onto each.
5. Place pan in oven and bake the egg whites cook through. Just before serving, sprinkle some fresh parsley.

Net carbs per serving: 13.25g

Tuna Salad

Serves 1

Ingredients

1-tablespoon virgin olive oil
1 head lettuce
Salt taste
1 tablespoon fresh lemon juice
140g of tinned tuna
2 tablespoons  mayonnaise
1 medium spring onion
2 organic hard-boiled eggs

Directions

1. Tear up the lettuce, wash, and then drain.
2. Spread the leaves at the bottom of your serving bowl and place the shredded tuna on top.
3. Place the mayo, fresh chopped onions, and the boiled egg on top. Mix well, drizzle with olive oil and enjoy.

Net carbs per serving: 3.9g

Ginger Beef

Serves 2

Ingredients

2 sirloin steaks cut into strips
1 clove of garlic, crushed
1-tablespoon olive oil
4 tablespoons apple cider vinegar
1 small onion
Salt and pepper
1 teaspoon ground ginger
2 small diced tomatoes

Instructions

1. Add oil to a skillet and cook the steak over medium-high heat until brown.
2. Once the steaks are well seared, add in tomatoes, onion, and garlic.
3. In a bowl, stir ginger, pepper, vinegar and salt and stir.
4. Cover, lower the heat and simmer until the liquid evaporates. Serve and enjoy.

Net carbs per serving: 3g

Keto Casserole

Serves 4

Ingredients

1 package cream cheese
½-cup low sugar ketchup
½ pound corned beef
2 cups Swiss cheese
1 can sauerkraut
½ teaspoon of caraway seeds
2 tablespoons of pickle brine
½ cup of mayo

Instructions

1. Heat oven to 350 degrees.
2. In low heat place pan, melt cream cheese; add ketchup and mayo.
3. After a few minutes, add the sauerkraut, beef, and Swiss cheese. Mix until the cheese melts.
4. Remove from the heat and mix with the pickle juice. Pour this into a greased dish and top with the remaining Swiss cheese.
5. Garnish with caraway seeds. Place in the oven until the cheese melts and enjoy.

Net carbs per serving: 6g

Keto Pork Chops

Serves 2

Ingredients

1 medium star anise
1 tablespoon of almond flour
4 boneless pork chops
½ teaspoon of five spice
½ tablespoon of sugar-free ketchup
1 ½ teaspoons soy sauce
4 halved garlic cloves
½ tablespoon of chili paste
1 stalk of lemongrass
½ teaspoon of peppercorns
1-tablespoon fish sauce
1-teaspoon sesame oil

Instructions

1. Put the pork chops on a flat table and use a rolling pin wrapped in wax paper to pound the pork chops into ½-inch thick pieces.
2. Grind peppercorns and anise in a blender (or mortar and pestle) to a fine powder.
3. Add the garlic and lemongrass to the blender or pound to a puree.
4. Add the fish sauce, sesame oil, soy sauce, and five-spice powder then mix well.
5. Season the pork chops, place them on a tray, add the marinade, and then turn over to ensure the pork chops are well coated. Cover and leave for about 1 to 2 hours.
6. Place a pan on high heat, add oil, and then coat the pork chops lightly with almond flour.
7. Place the coated chops in the pan and cook both sides (about 2 minutes on each side).
8. When done, cut the chops into several strips.
9. To make the sauce, mix together sugar-free ketchup and chili paste. You can serve with Parmesan green beans.

Net carbs per serving: 6g

Keto Snacks

Zucchini Hummus

Makes 3 cups

Ingredients

½ cup of fresh lemon juice
1½ teaspoons of cumin
4 tablespoons of olive oil
2 organic chopped zucchinis
1 teaspoon of sea salt (or to taste)
1 cup of raw tahini
½ cup of raw sesame seeds

Instructions

1. Start by soaking the sesame seeds for about four hours.
2. Drain them and dump all the other ingredients in a blender. Blend on high speed as you scrape the sides.

Serve with carrot or vegetable sticks.

Net carbs per cup: 3g

Parsnip Chips

Makes 4 cups

Ingredients

2 medium parsnips, peeled & sliced
Salt
Oil for frying (your choice)

Instructions

1. Heat oil to 350 degrees and add parsnip chips in small chunks.
2. Cook for 20 to 30 seconds until the chips are golden brown. Place on paper towels and sprinkle with sea salt and kosher.

Net carbs per cup: 4g

Sugar-Free Turtles

Makes 24

Ingredients

½ cup of organic heavy whipping cream
6 tablespoons of organic butter
1 cup of Swerve confectioners
2 dark chocolate bars, chopped finely
24 whole pecans

Instructions

1. Heat butter in a saucepan.
2. Add cream and the swerve to the pan. Whisk until the sauce is smooth.
3. Pour it into a glass mason jar and let it cool at room temperature. Store it in the fridge for up to two weeks.
4. Once cooled a bit, place a tablespoon on a cluster of pecans and place in the fridge to set.
5. Meanwhile, chop dark chocolate bars and heat in a double boiler until chocolate melts. Drizzle this over the cool caramel covered pecans and enjoy.

Net carbs per turtle: 3.7g

Protein Bagel

Makes 12 bagels

Ingredients

¼ teaspoon of Celtic sea salt
¼ cup of melted coconut oil
½ cup of vanilla egg white protein powder
2 tablespoons of coconut flour
½ teaspoon of guar gum
2 teaspoons of blueberry extract
1 teaspoon of baking powder
10 eggs

Instructions

1. Heat oven to 350 degrees F.
2. Mix ingredients in bowl
3. Spoon the dough into a greased donut mold; place on a cookie sheet and allow them to bake.

Net carbs per bagel: 1g

Kale Chips with Lime

Serves: 2

Ingredients

1-teaspoon soy sauce
1-teaspoon fish sauce
2 tablespoons of olive oil
1 tablespoon Sriracha
1 bunch of kale, washed well
Juice of half a lime

Instructions

1. Heat oven to 350 degrees.
2. Chop the stem off the kale. Break them into chip-sized pieces and thoroughly dry them.
3. In bowl, combine lime juice, Sriracha, olive oil, fish sauce, and soy sauce and mix. Taste for saltiness and hotness and adjust as desired.
4. Pour the dressing over the kale to coat the chips. Spread the leaves over 2 cookie sheets (greased) but do not overlap them.
5. Bake for 10 to 12 minutes as you monitor them.

Net carbs per serving: 6g

Raspberry Avocado Smoothie

Serves 2

Ingredients

½ cup frozen unsweetened raspberries
3 tablespoons of lemon juice
2 packets swerve sweetener
1 ripe avocado
1 1/3 cups water

Instructions

1. Add ingredients to a blender and blend until smooth.

Net carbs per serving: 4g

Chocolate Green Smoothie

Serves 2

Ingredients

¼ cup of cocoa powder
1 tablespoon of granulated stevia (or sweetener of choice)
½ cup of frozen boysenberries (or berries of choice)
100g of spinach
1 cup of coconut cream

Instructions

1. Add everything to a blender and blend.

Net carbs per serving: 5.2g

Vanilla Almond Milk Shake

Serves 1

Ingredients

¾ cup of unsweetened almond milk
¼ cup of vanilla protein powder
½ cup of avocado
1 cup of crushed ice
2 tablespoons of cream cheese
¼-teaspoon of mint extract
4 tablespoons of Erythritol
½ teaspoon of Celtic Sea Salt (for minerals)
1 teaspoon of stevia glyceride

Instructions

1. Place ingredients in a blender and blend until smooth.

Net carbs per serving: 2.1g

Detox Smoothie

Serves 4

Ingredients

2 tablespoons of fresh parsley
1 tablespoon of Swerve
1 cup of raw cucumber, peeled then sliced
½ cup of kiwi fruit, peeled then chopped
1 cup of mixed berries
4 cups of filtered water
1 tablespoon of fresh ginger-peeled then chopped
½ Hass avocado
1 cup of romaine lettuce

Instructions

1. Combine ingredients in a blender and blend until smooth. Serve cold.

Net carbs per serving: 4g

Green Tea Shake

Serves 2

Ingredients

2 teaspoons of Swerve Sweetener or granulated Erythritol
½ cup of Greek yogurt
1 tablespoon of hot water
1 teaspoon of match green tea powder
½ medium avocado
¼ cup of vanilla whey protein powder
1 ¼ cups of unsweetened almond milk
Instructions

1. Place in a blender and blend until smooth.

Net carbs per serving: 6.5g

Almond Raspberry Smoothie

Serves 1

Ingredients

20 almonds
½ cup red raspberries
1 tablespoon protein powder
2/3 cup almond milk

Instructions

1. Combine the ingredients in a blender; pulse until smooth.
2. You can add ice as you blend. Serve immediately.

Net carbs per serving: 6.3g

Omelet Muffins

Make plenty of these ahead of time. They’ll go fast.

Ingredients:

1 tbsp. butter
10 eggs
Salt and pepper to taste
½ cup diced ham
¼ cup drained spinach
¼ cup diced onion
¼ cup chopped red bell pepper
¼ cup shredded Pepper Jack cheese

Directions:

Preheat the oven to 350 degrees.
Coat a muffin pan with non-stick spray.
Whisk the eggs, then stir in the remaining ingredients.
Fill the muffin pan with the mixture
Bake for 25 minutes.

Nutritional Facts: Calories 155; carb. 2 g; fat 10 g; protein 12.5 g.

Breakfast Casserole

This is a delicious casserole everyone can enjoy. It will leave you satisfied until lunch.

Ingredients:

10 eggs
¼ cup whipping cream
1 cup ricotta cheese
1 diced onion
Salt and pepper to taste
1 package thawed frozen spinach
1 cup sliced mushrooms
1 lb. crumbled sausage meat

Directions:

Preheat oven to 350 degrees.
Whisk the eggs, whipping cream, ricotta cheese and onion well
Season with salt and pepper.
Add the spinach, mushrooms, and crumbled sausage.
Bake for 30 minutes.

Keto Pancakes

Serve these pancakes with butter and sugar-free syrup or with berries.

Ingredients:

1 ¼ cup almond flour
2 tbsp. honey
Dash of salt
1 tsp. baking powder
1 tsp. cinnamon
6 beaten eggs
¼ cup plain Greek yogurt
3 tbsp. melted butter
1 tsp. lemon extract

Directions:

Stir the flour, baking powder, and cinnamon in a bowl.

Combine the eggs, honey, yogurt, lemon extract and butter in another bowl.
Slowly stir the egg mixture into the flour mixture.
Use two tablespoons of batter and drop on a hot griddle.
Cook for 4 minutes, then flip and cook for another 2 minutes.
Continue until all batter has been used.

Nutritional Information: 413 calories; 34 g fat; 18.4 g carbohydrates; 16.3 g protein.

Apple Red Cabbage

Cabbage is a great vegetable to have on keto. This red cabbage side dish is yummy.

Ingredients:

8 slices of bacon, cut into pieces
1 large diced onion
1 peeled and sliced apple
2 cup chicken broth
3 tbsp. red cider vinegar
2 tbsp. coconut palm sugar or sugar substitute, such as Splenda
1 tsp. ground cloves
½ tsp. allspice
½ tsp. nutmeg
Salt and pepper to taste
1 shredded red cabbage

Directions:

Fry the bacon in a skillet until crispy.
Add the onion and saute for 5-6 minutes.
Stir in the broth, sugar, vinegar, spices, salt and pepper.
Add the cabbage and cook on low for 45 minutes.

Nutrition Facts:  160 calories; 7.8 g fat; 16 g carbohydrates; 4 g protein.

Cinnamon Granola

Store-bought granola usually has a high sugar content. Try this instead.

Ingredients:

1 cup chopped walnuts
½ cup shredded coconuts
¼ cup sliced almonds
2 tbsp. sunflower seeds
½ tsp. cinnamon
1 tbsp. coconut palm sugar
1 tbsp. melted butter

Directions:

Preheat the oven to 375 degrees.
Combine the walnuts, shredded coconut, sliced almonds, and sunflower seeds.
Add cinnamon and coconut palm sugar and stir into the nut mixture.
Spread the mixture in a single layer on a baking sheet.
Drizzle with the melted butter.
Bake for 20 minutes.

Nutrition Facts: 180 calories; 19 g fat; 4.1 g carbohydrates; 4 g protein.

Herbed Omelet with Smoked Salmon

You can enjoy this omelet anytime, but a breakfast of protein and fatty acids gets the day started right.

Ingredients:

2 tbsp. butter
2 beaten eggs
1 tsp. tarragon
1 tsp. thyme
Salt and pepper to taste
1 tbsp. butter
2 tbsp. chopped onions
4 very thin tomato slices
2 smoked salmon sliced
1 tsp. capers

Directions:

Whisk the eggs and add the tarragon, thyme, salt, and pepper.
Melt the butter in a skillet and add the beaten eggs and chopped onions.
Cook for 3-4 minutes, until the eggs begin to set.
Transfer the omelet to a plate and top with the tomato and salmon slices. Sprinkle with capers.

Nutrition Facts: Calories: 239; fat 15 g; carbohydrates 4 g; protein 22 g.

Cheeseburger Salad

This is your favorite cheeseburger without the bun.

Ingredients:

1 lb. ground beef
Salt and pepper to taste
3 cups chopped lettuce
1 small diced onion
1 sliced tomato
¼ cup shredded cheddar cheese
4 tbsp. oil and vinegar dressing

Directions:

Fry the ground beef in a skillet for 4 minutes.
Add the onion and cook for another 5 minutes.
Place the beef and onions in a bowl and add the remaining ingredients, except the dressing.
Coat with the salad dressing.

Nutrition Facts: Calories 290; Fat 14 g; Carbohydrates 6; Protein 25 g.

Cauliflower Rice

This very simple recipe is for basic rice. You can dress it up with vegetables, spices, or stir fry it. Use this anytime you need rice as a side dish or in a recipe.

Ingredients:

1 cauliflower head

Directions:

Chop the cauliflower into florets.
Place the florets in a food processor and pulse until you have a rice-like consistency.
Cook the rice in a pan of salted water for 5 minutes.

Nutritional Facts: Calories 21; Carbohydrates 5; Fat 0; Protein 0

Zoodles

These zoodles made from zucchini taste like noodles. A spiralizer is the easiest way to create zoodles, but you can also use a mandolin. Zoodles get soggy very easily, so do not cook for more than 1 minute. Season with butter or shredded cheese.

Ingredients:

1 zucchini

Directions:

Use a spiralizer to create pasta strands.
Bring a pot of salted water to boil and cook the zoodles for 1 minute.

Bacon-Wrapped Chicken

A very decadent and delicious way to enjoy chicken.

Ingredients:

2 lbs. boneless and skinless chicken breast
2 cups chopped spinach
1 cup sliced mushrooms
1 cup cream cheese
½ cup cottage cheese
Salt and pepper to taste
12 slices bacon

Directions:

Preheat the oven to 375 degrees
Combine the spinach, mushroom, cream cheese and cottage cheese in a bowl.
Season the mixture with salt and pepper.
Use a mallet to flatten the chicken pieces to a 1/2 -inch thickness.
Use a sharp knife to cut pockets in one end.
Spoon the mixture into the pockets.
Wrap two bacon slices around each chicken piece.
Brown the wrapped chicken in a skillet 5 minutes each side.
Place the chicken pieces in a baking dish.
Bake the chicken for 45 minutes. The bacon should be crispy and the chicken done.

Nutrition Facts: Calories 390; Fat 22 g; Carbs 3.9 g; Protein 41 g.

Cobb Salad

This salad is very high in protein. Enjoy.

Ingredients for Dressing:

1 tbsp. olive oil
1 tbsp. white vinegar
1 tsp. Dijon mustard
2 tbsp. diced onion
Salt and pepper to taste

Ingredients for Cobb Salad:

¾ cup cubed cooked chicken
½ cup diced tomatoes
½ cup blue cheese
2 tablespoons blue cheese
1 sliced hard-boiled egg
2 cups chopped greens
1 sliced avocado
4 cooked and sliced bacon slices

Directions:

Arrange the greens on a plate
Arrange rows of chicken, diced tomatoes, blue cheese, egg slices, avocado slices and bacon pieces on top of the greens.
Combine all dressing ingredients.
Drizzle the dressing over the salad.

Nutrition facts: Calories 295; Fat 11 g; Carbs 4 g; Protein 22 g.

Slow Cooker Pot Roast

This pot roast is prepared without potatoes or carrots. If you add them, adjust the carbs accordingly.

Ingredients:

2 lb. chuck roast
Salt and pepper to taste
1 tbsp. olive oil
2 minced garlic cloves
1 chopped onion
2 ½ cup beef broth
½ cup dry red wine

Directions:

Season the roast with salt and pepper.
Salt and pepper the roast.
Heat the olive oil in a skillet and brown the roast on all sides.
Place the roast and remaining ingredients in the slow cooker.
Stir the ingredients to combine.
Cook on low for 6 hours.

Nutrition facts: Calories 242; Fat 12 g; Carbs 9.8 g; Protein 21g.

Spinach and Sausage Soup

This soup is loaded with flavor while remaining very low in carbs.

Ingredients:

1 lb. spicy crumbled Italian sausage
1 tbsp. olive oil
1 chopped onion
2 sliced carrots
1 minced garlic clove
2 tbsp. red wine vinegar
½ tsp. oregano
Dash of hot sauce
4 cups chicken broth
½ cup whipping cream
2 cups baby spinach
Salt and pepper to taste

Directions:

Heat the olive oil in a skillet and saute the crumbled sausage for 5 minutes, until it is no longer pink.
Transfer the sausage to a plate and drain on a paper towel.
Saute the onion, garlic, and carrot in the same pan.
Deglaze the pan with the red wine vinegar.
Add the chicken stock, whipping cream, oregano and hot sauce and stir well. Season with salt and pepper.
Simmer the soup for 5 minutes.
Transfer the sausage back into the pan and stir in the spinach.
Cook for 1 minute to allow the spinach to wilt.

Nutrition facts: Calories 137; Fat 7.8 g; Carbs 2 g; Protein 11g.

Tandoori Chicken

Tandoori chicken is all about the spice marinade. Serve it with some cauliflower rice.

Ingredients:

2 lbs. chicken thighs

Ingredients for Marinade:

1 cup plain yogurt
2 tsp. lemon juice
Salt and pepper to taste
2 tbsp. olive oil
2 minced garlic cloves
1 tsp. chili powder
1 tsp. grated fresh ginger
1 tsp. garam masala
½ tsp. cumin

Directions:

With a sharp knife, cut several slits into the chicken thighs.
Season the chicken with salt and pepper and drizzle with the lemon juice.
Combine the remaining ingredients in a large bowl.
Place the chicken in the bowl and coat thoroughly.
Refrigerate up to 24 hours. The longer you marinate, the more flavor is absorbed.
Preheat the oven to 375 degrees.
Line a baking sheet with aluminum foil and layer the chicken on top.
Bake for about 45 – 50 minutes, until the skin is nice and crispy.

Nutrition facts: Calories 145; Fat 5.8 g; Carbs 2.3 g; Protein 17g.

Chopped Cobb Salad with Avocado

SERVINGS: 4
SERVING SIZE: ¼ RECIPE

INGREDIENTS:
6 cups chopped romaine lettuce
1 large ripe avocado, sliced thin
1 cup cooked chicken breast, chopped
4 hardboiled eggs, peeled and sliced
1 small tomato, chopped
½ small red onion, diced
¼ cup olive oil
3 tablespoons balsamic vinegar

INSTRUCTIONS:
1. Divide the chopped lettuce between four salad bowls.
2. Arrange the chopped avocado, chicken, egg, tomato, and red onion over the salads.
3. Drizzle with olive oil and balsamic vinegar to serve.

NUTRITION INFORMATION:
365 CALORIES PER SERVING, 30G FAT,
17.5G PROTEIN, 4.5G NET CARBS

Bacon Burger Bites

SERVINGS: 12
SERVING SIZE: 1 PIECE

INGREDIENTS:
12 ounces lean ground beef
½ teaspoon onion powder
½ teaspoon garlic powder
¼ teaspoon ground cumin
Salt and pepper, to taste
12 slices uncooked bacon

INSTRUCTIONS:
1. Preheat the oven to 350°F and line a baking sheet with parchment.
2. Shape the ground beef into twelve small, round balls and arrange on the baking sheet.
3. Sprinkle with onion powder, garlic powder, cumin, salt, and pepper.
4. Wrap the balls with bacon, using a toothpick to secure it if needed.
5. Bake for 50 to 60 minutes, or until the beef is cooked through and the bacon is crisp.

NUTRITION INFORMATION:
155 CALORIES PER SERVING, 10G FAT,
16G PROTEIN, 0.5G NET CARBS

Curried Lamb

Filled with exotic spices, this curry dish is perfect with keto rice.

Ingredients:

2 lbs. lamb meat
1 tbsp. olive oil
1 diced onion
3 minced garlic cloves
½ tsp. grated ginger
½ to. turmeric
½ tsp. curry powder
½ tsp. garam masala
2 cups beef stock
1 cup plain Greek yogurt
1 tsp. lemon juice

Directions:

Cut the lamb meat into small pieces
Sauté the onion in the olive oil for 5 minutes, then add the garlic, ginger, turmeric, curry powder and garam masala. Stir for another 5 minutes.
Add the meat and brown it for 10 minutes.
Pour in the beef stock and simmer for 40 minutes.
Remove from heat and stir in the yogurt and lemon juice.

Nutrition Facts: Calories 329; Fat 17 g; Carbs 9.1 g; Protein 36 g.

Cheddar Biscuits

These tasty biscuits are great anytime. They freeze well, so keep them handy.

Ingredients:

2 cups almond flour
1 cup shredded cheddar cheese
1 cup coconut oil
1 cup cream cheese
3 eggs
2 tsp. baking powder
1 tsp. baking soda
Dash of salt

Directions:

Preheat oven to 325 degrees.
Cover a baking sheet with aluminum foil.
Place the flour and the cheese in a food processor and pulse to a grainy consistency.
Add the baking powder and baking soda.
Heat the cream cheese and coconut oil in a small pan and warm until they melt. Stir to a creamy smoothness.
Whisk the eggs and add the salt.
Stir the flour mixture into the egg mixture and stir until a dough forms.
Use a tablespoon to drop the dough onto the baking sheet.
Bake for 25 minutes.
Allow the biscuits to cool for slicing.

Nutrition Facts: Calories 106; Fat 11.1 g; Carbs 2 g; Protein 3.9 g.

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Perhaps you have realized, apart from a fast fat reduction, the keto diet also offers many other health benefits. Most of all, you’ve got numerous delightful recipes based on Top Keto Foods to try out anytime!

Variety is the spice of life. With all the selection of foods from which to choose, it is simple to start the Keto Lifestyle in an effortless, pain-free and hassle-free manner. So that it is a new way of life – For both mental and physical wellbeing.

If you’ve mastered the ketogenic diet, you’ve dropped a few pounds, now you feel better, look fabulous, and are experiencing a good amount of energy. You’ve put a great deal of effort into bettering your health, so what comes about when you’ve arrived at your goal, and it’s time to give up the keto diet?

It’s a hard fact that keeping your weight-loss can be more challenging than dropping that weight, to begin with. Going back to your old, lousy consumer habits may be all-too seductive. Additionally, once you bring to an end the keto diet, your metabolism will probably slow down, making weight maintenance harder.