Quick and Easy Keto Recipes PDF

Keto Salmon with Chunky Basil Pesto

Our "Done For You" keto meal plans are completely customized based on your food preferences and weight loss goals. You can visit our website https://toenjoydiet.com get-diet to start creating your plan. Simply follow it to achieve a successful keto diet! 🙂

Salmon with Chunky Basil Pesto

Salmon is one of the best to eat when on a keto diet. It is rich in protein and omega-3 fatty acids. The combination of salmon and pesto is surprisingly good that you will look forward to having another round of this meal!
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💢 Servings: 1

👉 Ingredients:

For the Salmon:
➡ 170g Salmon fillet.
➡ Salt and black pepper.
➡ 1/8 tsp dried Thyme.
➡ 1/8 tsp dried Rosemary.

For the sauce:
➡ 1/4 cup fresh Basil.
➡ 1 Tbsp Almonds.
➡ 1 Tbsp Parmesan cheese.
➡ 2 Garlic cloves.
➡ 2 Tbsp Olive Oil.
➡ Salt and black pepper.

👉 Procedure:

For the Salmon:

Season the salmon fillet with all the spices and herbs.
Heat a non-stick pan and add olive oil.
Add the salmon to the skillet, skin down first. Cook for a few minutes.
Flip the salmon carefully and continue cooking until thoroughly cooked. Set aside.

For the sauce:

Using a food processor, prepare all the ingredients.
Add the ingredients in the food processor.
Pulse on high until everything is coarsely chopped, about 1 minute.
Serve the salmon with pesto and a slice of lemon.

👉 Nutritional Information:

✅ Energy - 606.9 kcal
✅ Protein - 38.4g
✅ Fat - 46.9g
✅ Carbohydrates - 3.9g

Keto Coconut Matcha Fat Bombs

Coconut Matcha Fat Bombs

2 Coconut Matcha Fat Bombs

These bombs are perfect to be eaten as a snack. You can actually experiment when making fat bombs, just like this coconut matcha flavor that you will absolutely love!
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💢 Servings: 8 Fat Bombs

Ingredients:

4oz Cream Cheese, softened
2oz Butter, softened
1/4 cup Coconut Flour
1 Tbsp Erythritol
1 Tbsp Matcha Powder
2 Tbsp Coconut Flakes

Procedure:
1) Combine all ingredients in a food processor.
2) Pulse into a smooth mixture.
3) Scoop the mixture and roll into bite-sized balls.
4) Dredge each ball with coconut flakes.
5) Chill until ready to serve.

➡️ Nutritional Information:
Energy - 88 kcal
Protein - 1.4g (6%)
Fat - 8.3g (84%)
Carbohydrates - 2g (10%)
Fiber - 0.3g

Keto Creamy Chicken Adobo

Creamy Chicken Adobo

Adobo is a popular Filipino dish and the process involves cooking the meat in soy sauce, vinegar, garlic and black peppercorns. But this version has a twist. Coconut cream is added to the dish which makes it creamier and richer in taste.
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💢 Servings: 1

Ingredients:

150g Chicken Thighs or Legs
2 cloves Garlic, crushed
1 tsp Black Peppercorns
1 pc dried Bay Leaf
1 Tbsp Coconut vinegar
2 tsp low-sodium Soy Sauce
1.5 cups Chicken Stock
1.5 Tbsp Coconut Cream
1 tsp Olive Oil

Procedure:
Heat olive oil in a braising pan.
Add chicken and sear until brown on both sides.
Add stock, vinegar, soy sauce, bay leaf, garlic, black peppercorns. Simmer for 20-25 minutes.
Reduce pan juices and stir in coconut cream.
Season as needed with salt.

➡️ Nutritional Information:

Energy - 463 kcal
Protein - 27g (24%)
Fat - 37g (72%)
Carbohydrates - 4.5g (4%)
Fiber - 1g

Keto Hunan-Style Quorn and Broccoli Stir-Fry

Hunan-Style Quorn & Broccoli Stir-Fry

Quorn is a meat substitute product and you might be wondering if quorn is keto-friendly. The answer is yes! Just make sure to pick the right quorn product when making your keto meals.

This quorn and broccoli stir-fry is a restaurant-level dish but you'll be surprised how easy it is to make. Bursting with great flavors, this dish is definitely a must-try.

💢 Servings: 1

Ingredients:

75g Quorn Nuggets
25g Broccoli, trimmed into florets
30g Red Bell Pepper, diced
10g Minced Garlic
1 Tbsp Vegetable Oil
1 Tbsp Chili Bean paste
1/2 cup Water
1 Tbsp Vinegar
2 tsp low-sodium Soy Sauce
2 Tbsp Tomato Sauce (sugar-free)

Procedure:

1) Heat vegetable oil in a pan. Add quorn nuggets and brown slightly on both sides.
2) Add ginger and chili bean paste. Stir until aromatic.
3) Add water, vinegar, soy sauce and tomato sauce. Simmer 5 minutes, adding more water as needed.
4) Stir in broccoli and bell peppers. Simmer for 2 more minutes.
5) Serve hot.

➡️ Nutritional Information:
Energy - 272 kcal
Protein - 15.6g (19%)
Fat - 21g (67%)
Carbohydrates - 9g (14%)
Fiber - 4.4g

Keto Garlic and Herb Bread Sticks

Garlic and Herb Bread Sticks

These easy-to-make, easy-to-bake garlic sticks will be the new snack that you'll fall in love with! It is flavorful and delicious. Combining mozzarella to the dough really made the difference.
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💢 Servings: 4 bread sticks

Ingredients:

1/2 cup shredded Mozzarella
1/2 cup Almond Flour
1 tsp minced Garlic
1 Tbsp chopped Parsley
1 Egg Yolk

Procedure:

Blend all the ingredients together in a bowl.
Lightly knead the mixture into a smooth dough.
Divide the dough into even-sized balls then roll each out into sticks.
Put the sticks in a baking sheet lined with parchment.
Bake for 6-8 minutes at 220C.

➡️ Nutritional Information:

Energy - 104 kcal
Protein - 7.7g (29%)
Fat - 7g (58%)
Carbohydrates - 3.5g (14%)
Fiber - 1.8g

Warm Keto Kale Salad in Bacon Vinaigrette

Warm Kale Salad in Bacon Vinaigrette

Getting bored of eating the same meal every breakfast? Warm-up your morning with this kale salad in bacon vinaigrette. This is perfect if you want to have something different on your plate. The sauce blends well with kale and ending it with bacon and parmesan made it even better!

💢 Servings: 1

Ingredients:

50g Bacon, chopped
2 cups Kale
10g Shallots, minced
1 Tbsp Red Wine Vinegar
1 tsp Dijon Mustard
1 tsp sugar-free Maple Syrup
1/2 tsp Black Peppercorns
1 Tbsp shaved Parmesan Cheese

Procedure:

Crisp bacon in a pan. Set aside, leaving the drippings in the pan.
In the same pan, add shallots and black peppercorns. Stir until shallots are translucent.
Stir in mustard, maple syrup, and red wine vinegar.
Take the pan off the heat and toss in kale.
Transfer to a serving plate and top with bacon bits and shaved parmesan cheese.

➡️ Nutritional Information:
Energy - 208 kcal
Protein - 9g (14%)
Fat - 17g (68%)
Carbohydrates - 9g (18%)
Fiber - 3g

Keto Choco Almond Fat Bombs

Choco Almond Fat Bombs

Yes, on keto you can't consume sugar and sugary fruit produce but you can definitely eat keto approved desserts. These bombs are delicious and they will melt in your mouth. With just a few ingredients you will make super tasty choco almond bombs.
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💢 Servings: 14 fat bombs

Ingredients:

7 oz Cream Cheese
1/2 cup Almond Meal
1/4 cup Erythritol
1/2 tsp Salt
1 tsp Vanilla Extract
1/2 dark Chocolate Chips, keto-friendly
1 tsp Butter melted together

Procedure:

Add the cream cheese in a bowl.
Add almond meal.
Add erythritol.
Add vanilla extract.
Mix until well combined.
Form balls and place them on a plate.
Deep each ball in the melted chocolate and refrigerate until set.
Serve.

➡️ Nutritional Information:
Energy - 37.1 kcal
Protein - 4.75g
Fat - 1.3g
Carbohydrates - 1.6g

Keto Almond Butter Energy Balls

Almond Butter Energy Balls

Almond is a keto-approved kind of nut that is rich in vitamins and an anti-oxidant.
You won't feel guilty eating this dessert as long as you stay within the number of energy balls you must only consume within a day.

💢 Servings: 4

Ingredients:

1/4 cup Almonds
1/4 cup Almond Butter
1 Tbsp Stevia
1/4 Chocolate Chips, unsweetened
1 Tbsp MCT Oil

Procedure:

Place almonds, almond butter, and stevia in a food processor. Process it until the texture is good.
Add the chocolate chips and MCT oil. Mix until well combined.
Shape the mixture into balls and place on a tray.
Refrigerate for 30 minutes to 1 hour. Serve. .

➡️ Nutritional Information:
Energy - 235.1 kcal
Protein - 6.1g
Fat - 20.3g
Carbohydrates - 7g

Keto Broccoli in Mozzarella and Parmesan Sauce

Broccoli in Mozzarella and Parmesan Sauce

One of the creamiest broccoli recipes you will ever taste!
Heavy cream + mozzarella + parmesan + broccoli = pure goodness!

💢 Servings: 1

Ingredients:

1 Tbsp Butter
1 Garlic clove, chopped
1/2 White Onions, diced
1/2 cup heavy Whipping Cream
1/2 tsp Cornstarch
1/4 cup Water
Salt and pepper
1 cup Broccoli florets
1 Tbsp Parmesan Cheese
2 Tbsp Mozzarella Cheese

Procedure:

Over medium heat, melt the butter using a non-stick pan.
Add the garlic and saute until fragrant.
Add the white onions and cook until translucent.
Pour the heavy whipping cream.
Add the cornstarch.
Add the broccoli florets.
Add water if the sauce is too thick.
Season it with salt and pepper.
Add the parmesan cheese.
Lastly, add the mozzarella cheese. Stir the mixture until well combined and the sauce is thick and creamy. Serve.

➡️ Nutritional Information:

Energy - 644.9 kcal
Protein - 16.6g
Fat - 56.5g
Carbohydrates - 17.5g

Keto Cream Cheese Pancakes with Berries Compote

Cream Cheese Pancake with Berries Compote

The level of sweetness of this recipe is just right. The flavor of the berries compote compliments the cream cheese pancake. It's so delicious you would want to have another bite after you've finished the whole thing!

💢 Servings: 1

Ingredients:

For the pancake:
1/4 cup Cream Cheese
2 Tbsp Almond Flour
2 Eggs
1 Tbsp Butter, for cooking

For the berries compote:
1/4 cup Mixed Berries
1 tsp Erythritol
2 Tbsp Water
1 Tbsp Lemon Juice

To serve:

2 Tbsp light Whipping Cream

Procedure:

For the pancakes:

Put all the pancake ingredients (except butter) in a food processor.
Process the mixture until well combined.
Heat a non-stick pan and melt the butter.
Scoop the batter using a 1/4 measuring cup.
Cover the pancakes while cooking.
When bubbles started to appear, flip carefully the pancakes and cook for 1 minute. Repeat the same methods into the remaining batter.

For the berries compote:

Heat all the compote ingredients in a pan and bring to a simmer until the liquid is reduced in half.
Serve the pancakes with whipped cream and compote.

➡️ Nutritional Information:

Energy - 598.7 kcal
Protein - 18.8g
Fat - 52.3g
Carbohydrates - 13.2g

A Keto Diet Meal Plan and Menu That Can Transform Your Body

Keto Chili-Blackbean Pork Cabbage Stir-Fry

Chili-Blackbean Pork and Cabbage Stir-Fry

This easy and flavorful recipe takes only 10 minutes to prepare. It's perfect for a quick dinner meal, but still a healthy dish loaded with nutrients.

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💢 Servings: 1

👉 Ingredients:

➡ 150g minced Pork
➡ 20g Red Bell Pepper, cut into thin strips
➡ 20g Shallots, thinly sliced
➡ 1 Tbsp Chili-Blackbean Paste
➡ 75g Cabbage, shredded

👉 Procedure:

Sear pork in a non-stick pan until brown and fat is rendered.
Add shallots and bell peppers. Sautee until aromatic.
Add chili-blackbean paste. Stir well.
Add cabbage and toss for 1-2 minutes.
Serve hot.

👉 Nutritional Information:

✅ Energy - 290 kcal
✅ Protein - 33g (49%)
✅ Fat - 13g (39%)
✅ Carbohydrates - 9g (12%)
✅ Fiber - 3g

Keto Avocado Cilantro Hummus

This appetizer is very smooth and creamy. The combination of flavors is superb and is definitely a must-try. It's probably one of the easiest to make since you just combine everything and voila, it's ready for consumption.

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💢 Servings: 1/2 cup

👉 Ingredients:

➡ 1/4 cup Macadamia Nuts
➡ 1/4 cup Avocado
➡ 1/2 tsp minced Garlic
➡ 2 tsp fresh Lime Juice
➡ 1/4 cup fresh Cilantro (loosely packed)
pinch of Salt and Pepper

👉 Procedure:

Combine all ingredients in a food processor.
Pulse until smooth.

👉 Nutritional Information:

✅ Energy - 306 kcal
✅ Protein - 3g (4%)
✅ Fat - 31g (85%)
✅ Carbohydrates - 9g (11%)
✅ Fiber - 6g

Keto Butter Chicken

An Indian Classic dish that is loved by many. It is spiced, creamy and absolutely mouthwatering.
You can serve it over cauliflower rice or eat on its own.

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💢 Servings: 1

👉 Ingredients:

➡ 100g Chicken breast, diced
➡ 10g minced Garlic
➡ 10g minced Shallots
➡ 5g minced Ginger
➡ 2 tsp Curry Powder
➡ 2 tsp Tomato Paste
➡ 1 Tbsp Butter
➡ 2 Tbsp Heavy Cream
➡ 1/2 cup Chicken Stock
➡ Fresh Cilantro for garnish

👉 Procedure:

Melt butter in a pan.
Add ginger, garlic and shallots. Sautee until aromatic.
Add tomato paste and curry powder. Roast for about a minute.
Add chicken stock and bring to a simmer.
Add chicken pieces and simmer for 10 minutes.
Add heavy cream and simmer until thick.
Top with fresh cilantro.

👉 Nutritional Information:

✅ Energy - 395 kcal
✅ Protein - 23g (25%)
✅ Fat - 29g (67%)
✅ Carbohydrates - 9g (8%)
✅ Fiber - 3g

Keto Choco-Peanut Butter Mug Cake

Another sweet tooth craving of yours will be satisfied with this delectable mug cake. Chocolate chips and peanut butter are mostly everyone's favorite. Who doesn't love both anyway? So combining them is always a good idea!
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💢 Servings: 1

👉 Ingredients:

➡ 1 Tbsp sugar-free Peanut Butter
➡ 1 Tbsp Coconut Oil
➡ 1 Tbsp Coconut Flour
➡ 1 Egg
➡ 1 tsp Vanilla Extract
➡ 2 Tbsp Heavy Cream
➡ 1/4 tsp Baking Powder
➡ 1 Tbsp sugar-free Chocolate Chips

👉 Procedure:

Whisk all ingredients in a microwave-safe mug.
Set for 60-90 seconds in the microwave.

👉 Nutritional Information:

✅ Energy - 318 kcal
✅ Protein - 10g (13%)
✅ Fat - 29g (79%)
✅ Carbohydrates - 6g (8%)
✅ Fiber - 2.4g

Keto Smoky Cheeseburger Salad

Smoky Keto Cheeseburger Salad

One of the fastest to prepare on a busy night is this cheeseburger salad. This meal is not heavy to consume, and the greens are crisp and refreshing. If you love cheeseburgers, you'll definitely love this salad version too!
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💢 Servings: 1

👉 Ingredients:

➡ 100g Hamburger mince
➡ Salt and pepper to taste
➡ 1 cup Iceberg Lettuce, shredded
➡ 2 Tbsp shredded Cheddar
➡ 6 pcs Cherry Tomatoes, halved

For the dressing:
➡ 1.5 Tbsp Mayonnaise
➡ 1 Tbsp sugar-free Tomato Ketchup
➡ 1/2 tsp Liquid Smoke

👉 Procedure:

Sear beef in a pan until brown. Season with salt and pepper to taste.
In a bowl, toss lettuce, cherry tomatoes, cheddar, and cooked mince.
Stir together ingredients for the dressing and drizzle over salad.

👉 Nutritional Information:

✅ Energy - 368 kcal
✅ Protein - 28g
✅ Fat - 25g
✅ Carbohydrates - 9g

Keto Teriyaki Tofu Steaks

Tofu is a fantastic option to add to your keto meal planning. True that it contains carbohydrates but only a low amount so it is still keto-friendly. Adding tofu is also a good way to incorporate protein in your diet.
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💢 Servings: 1

👉 Ingredients:

➡ 150g firm Tofu
➡ 1 tsp minced Ginger
➡ 1 Tbsp low-sodium Soy Sauce
➡ 1 Tbsp Mirin
➡ 2 tsp sugar-free Maple Syrup
➡ 1/4 cup Water
➡ 1 Tbsp chopped Scallions
➡ 1 Tbsp Sesame Oil
➡ 1 tsp Sesame Seeds

👉 Procedure:

Stir together water, soy sauce, mirin, maple syrup, spring onions, sesame oil, and ginger in a bowl
Pan-fry tofu in a lightly oiled non-stick pan.
Pour in teriyaki sauce mixture and simmer into a glaze.
Top with sesame seeds and scallions. .

👉 Nutritional Information:

✅ Energy - 366 kcal
✅ Protein - 25g (24%)
✅ Fat - 28g (67%)
✅ Carbohydrates - 8g (9%)
✅ Fiber - 4g

Keto Doenjang Braised Pork Belly

Doenjang is a fermented soybean paste made of soybean and brine. This dish has a more complex and distinct flavor, thanks to doenjang. The aroma itself is satisfying enough to make you eager to have a taste of this scrumptious meal.

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💢 Servings: 1

👉 Ingredients:

➡ 150g Pork Belly, cut into cubes
➡ 30g white Radish, peeled and roughly chopped
➡ 20g Ginger, thinly sliced
➡ 10g Green Onions
➡ 1/2 Tbsp Soybean Paste
➡ 50g Bok Choy

👉 Procedure:

Combine all ingredients except for the bok choy in a pot. Simmer for 45 minutes or until pork is tender.
Add bok choy and simmer for another minute.
Serve hot.

👉 Nutritional Information:

✅ Energy - 319 kcal
✅ Protein - 30g (41%)
✅ Fat - 18g (52%)
✅ Carbohydrates - 6g (7%)
✅ Fiber - 1.2g

Keto Cauliflower Mash

Looking for that perfect substitute for a mashed potato that is low carb? Try our cauliflower mash. It has a thick starchy consistency that is smooth and creamy.
This side dish is delicious, healthy and definitely keto-friendly!
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💢 Servings: 1

👉 Ingredients:

➡ 2 cups Cauliflower florets
➡ 1 Tbsp Cream Cheese, softened
➡ 1 Tbsp Olive Oil
➡ 1 clove Garlic, minced
➡ Salt and Pepper, to taste

👉 Procedure:

Boil cauliflower for 10-15 minutes, or until very soft.
Drain and transfer to a food processor together with the rest of the ingredients. Pulse until smooth.
Serve hot.

👉 Nutritional Information:

✅ Energy - 156 kcal
✅ Protein - 4.6g (9%)
✅ Fat - 12g (72%)
✅ Carbohydrates - 8g (20%)
✅ Fiber - 3g

Keto Spinach and Cheese Egg Bites

These egg bites are best for people who want a quick morning meal. The fillings are so good you will never feel like you're eating diet food!
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💢 Servings: 1

👉 Ingredients:

➡ 2 Eggs
➡ 1/3 cup shredded Mozzarella
➡ 1/2 cup chopped Spinach
➡ 1/4 tsp Nutmeg Powder
➡ Pinch of Salt and Pepper

👉 Procedure:

Preheat oven to 400F. Line a muffin tin with paper liners or non-stick cooking spray.
Beat eggs, nutmeg powder, salt, and pepper in a bowl.
Fold in cheese and chopped spinach.
Pour the mixture into muffin cups and bake for 12-15 minutes.

👉 Nutritional Information:

✅ Energy - 240 kcal
✅ Protein - 19g (35%)
✅ Fat - 16g (62%)
✅ Carbohydrates - 2g (3%)
✅ Fiber - 0.3g

Keto Brown Sugar Cinnamon Breakfast Oats

Brown Sugar and Cinnamon Breakfast "Oats"

Another keto oats recipe that can save you time on busy mornings. A creamy and healthy meal, this dish will make you want to eat more. It's tasty and the cinnamon flavor is overpowering. So make sure to add this dish to your meal planning next time!
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💢 Servings: 1

👉 Ingredients:

➡ 2 Tbsp Coconut Flour
➡ 2 Tbsp Coconut Flakes
➡ 1 Tbsp Chia Seeds
➡ 2/3 cup Almond Milk
➡ 1/2 Tbsp Brown Sugar Erythritol
➡ 1/4 tsp Cinnamon

👉 Procedure:

Stir together all the ingredients in a bowl.
Serve immediately or refrigerate overnight.

👉 Nutritional Information:

✅ Energy - 188 kcal
✅ Protein - 7g (13%)
✅ Fat - 15g (67%)
✅ Carbohydrates - 9g (20%)
✅ Fiber - 3.5g

1.Keto Curried Tofu Scramble

Our "Done For You" easy keto meal plan are completely customized based on your food preferences and weight loss goals. You can visit our website https://toenjoydiet.com get-diet to start creating your plan. Simply follow it to achieve a successful keto diet! 🙂

Curried Tofu Scramble

A game-changer for your breakfast line-up. At first glance, this dish resembles a pile of scrambled eggs -- but it's actually tofu!
Give this meal a go for a healthy breakfast treat.
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Servings: 1

➡️ Ingredients:

100g firm Tofu, crumbled
1 clove Garlic, minced
30g Red Bell Pepper, diced
15g Shallots, thinly sliced
1 Tbsp chopped Spring Onions
1 Tbsp Olive Oil
1 Tbsp Nutritional Yeast
2 tsp Curry Powder

➡️ Procedure:

1) Heat olive oil in a pan.
2) Add garlic, bell peppers, and shallots. Sautee until aromatic.
3) Add crumbled tofu and stir for 2-3 minutes.
4) Mix in curry powder and nutritional yeast.
5) Season as needed with salt and pepper.
6) Top with spring onions and serve.

➡️ Nutritional Information:

Energy - 234 kcal
Protein - 10g (14%)
Fat - 19g (71%)
Carbohydrates - 9g (15%)
Fiber - 3.4g

2.Keto All-Vegetable Thai Green Curry

Keto All-Vegetable Thai Green Curry

All-Vegetable Keto Thai Green Curry

A recipe that is bursting with traditional flavors of coconut milk and green curry paste with Thai basil. Curry paste is used to achieve that fragrant flavor, and its unique taste helps to make the dish more powerful.
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🍽 Servings: 1

➡️ Ingredients:

30g fresh Shiitake Mushrooms
15g Red Bell Pepper, cut into strips
30g Eggplant, sliced
1 Tbsp Olive Oil
1/2 Tbsp Green Curry Paste
1/4 cup Coconut Milk
1.5 tsp Vegan Fish Sauce
6-8 pieces fresh Thai Basil

➡️ Procedure:

Heat olive oil in a pan. Add green curry paste and roast until aromatic.
Add coconut milk, water, and fish sauce. Bring to a boil.
Add eggplants, shiitake, bell peppers, and basil leaves. Simmer for 5-7 minutes.

➡️ Nutritional Information:

Energy - 293 kcal
Protein - 3.4g (5%)
Fat - 28g (84%)
Carbohydrates - 9g (12%)
Fiber - 5g

3. Keto Hoisin Butter Prawns

Keto Hoisin Butter Prawns

Hoisin Butter Prawns

Butter, hoisin, black peppercorns, ginger and prawns is a classic combination of flavors. A few ingredients needed for this meal and can be whipped up in a matter of minutes. Truly, a delectable dish that will keep you wanting for more.
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🍽 Servings: 1

➡️ Ingredients:

100g Prawns, peeled and deveined
1 Tbsp Butter
1 tsp cracked Black Peppercorns
1 tsp Ginger, minced
1 Tbsp Hoisin Sauce
1.5 tsp Sesame Seeds
Spring onions for garnish

➡️ Procedure:

Heat butter in a pan.
2Add ginger and black pepper. Sauté until aromatic..
Add prawns and stir for 1-2 minutes.
Stir in hoisin sauce.
Top with sesame seeds and spring onions to serve.

➡️ Nutritional Information:

Energy - 252 kcal
Protein - 21g (34%)
Fat - 15g (52%)
Carbohydrates - 8g (13%)
Fiber - 1g

4. Keto Breakfast Rice

Keto Breakfast Rice

Missing rice in your life? The base of this dish is cauliflower and it resembles real rice but tastes better and healthier. The cauliflower takes the flavors of the dish you are making that's why it goes well with any ingredient.
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🍽 Servings: 1

➡️ Ingredients:

100g Cauliflower
50g Beef bacon, chopped
1 Egg, beaten
1 Tbsp chopped Spring Onions

➡️ Procedure:

Rice cauliflower in a food processor.
Heat a non-stick pan. Add beef bacon and stir until fat is rendered.
Add egg and stir until fully cooked.
Toss in riced cauliflower and spring onions for 1-2 minutes.
Season as needed with salt and pepper.

➡️ Nutritional Information:

Energy - 245 kcal
Protein - 13g (19%)
Fat - 19g (67%)
Carbohydrates - 9g (14%)
Fiber - 3.5g

5. Keto Salmon Belly Salpicao

Keto Salmon Belly Salpicao

Salmon Belly Salpicao

Salpicao is a stir-fry dish that is traditionally made of meat. But the fish version is just as good as the traditional one. The salty and tangy taste of the sauce is perfectly paired with the salmon belly.
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🍽 Servings: 1

➡️ Ingredients:

150g Salmon Belly strips, diced
2 cloves Garlic, minced
1 tsp Red Chili Flakes
2 tsp Olive Oil
1 Tbsp Lemon Juice
1.5 tsp low-sodium Soy Sauce
Spring Onions for garnish

➡️ Procedure:

Heat olive oil in a pan.
Add garlic and red chili. Sautee until aromatic.
Add salmon and stir for 1-2 minutes.
Add lemon juice and soy sauce. Stir briefly.
Top with fresh spring onions to serve.

➡️ Nutritional Information:

Energy - 287 kcal
Protein - 31g (47%)
Fat - 16g (49%)
Carbohydrates - 3.6g (4%)
Fiber - 0.2g

6. Keto Almond Butter Cheesecake

Keto Almond Butter Cheesecake

Almond Butter Cheesecake

Craving for sweets once in a while? Then this is absolutely the perfect treat for you! Just a few ingredients needed to make this delectable dessert. It's also recommended to chill it first before serving for a better eating experience.
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🍽 Servings: 1

➡️ Ingredients:

30g Cream Cheese
1/2 cup Whipping Cream
1 tsp Almond Butter, unsweetened
1 tsp - 1 Tbsp Stevia, depends on your preference
1 Tbsp Almonds, chopped as toppings

➡️ Procedure:

Using a food processor, add the cream cheese first.
Then add the whipping cream.
Add the almond butter.
Lastly, add the stevia.
Process until the texture is smooth.
Serve in a small cup or bowl and add the chopped almonds. Serve

Note: You can chill for 30minutes if you want.

➡️ Nutritional Information:

Energy - 600.5 kcal
Protein - 8g
Fat - 58.9g
Carbohydrates - 9.6g

7. Keto Beef Bacon and Broccoli Salad

Keto Beef Bacon and Broccoli Salad

Beef Bacon and Broccoli Salad

What makes the salad a great option for lunch is that aside from very easy to prepare, you can be creative in making it. Add any ingredient you like, as long as it is keto-approved and toss everything in!
Pair it with your favorite dressing for a much more delightful experience.
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🍽 Servings: 1

➡️ Ingredients:

1 cup Broccoli, steamed, drained
2 Beef bacon slices, cooked, chopped
2 Tbsp Cheddar Cheese, in cubes
1 Tbsp Red Onions, sliced
1 Tbsp whole Almonds
2 Tbsp Ranch dressing

➡️ Procedure:

In a large mixing bowl, place the steamed broccoli.
Add the chopped beef bacon.
Add the cheddar cheese.
Add the red onions.
Add the almonds.
Lastly, add the ranch dressing.
Toss the salad with dressing until well combined. Serve.

➡️ Nutritional Information:

Energy - 602.5 kcal
Protein - 19.8g
Fat - 50.9g
Carbohydrates - 16.3g

8. Keto Chocolate Mousse

Keto Chocolate Mousse

You would definitely like this recipe especially if you're a chocolate lover. Whenever you have sweet cravings, this choco mousse is a great go-to dessert. Just make sure you choose unsweetened cocoa powder and chocolate chips, so it is still keto-approved.
----------------------------‐------------------

🍽 Servings: 1

➡️ Ingredients:

1/2 cup Whipping Cream
1tsp - 1Tbsp Stevia, depends on your preference
1 tsp Cocoa powder, unsweetened
2 Tbsp Chocolate Chips or chopped chocolates, unsweetened

➡️ Procedure:

In a bowl, add the whipping cream.
Add stevia and whisk the mixture until the texture becomes thick like the whipped cream.
Add the cocoa powder.
Combine the mixture using a spatula.
Lastly, add the chocolate chips. Mix again until well combined. Chill the mousse for 1 hour.
Serve in a small cup or bowl and top it with chopped chocolates.

➡️ Nutritional Information:

Energy - 525.7 kcal
Protein - 6g
Fat - 50.9g
Carbohydrates - 10.9g

9. Keto Beef Bacon Salad with Ranch Dressing

Keto Beef Bacon Salad with Ranch Dressing

Beef Bacon Salad with Ranch Dressing

Another beef bacon salad recipe that you will absolutely love! Who doesn't like beef bacon anyway? This meat goes well with any kind of salad. Perfect for lunch or even dinner when you want to have a light meal during the night.
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🍽 Servings: 1

➡️ Ingredients:

* For the dressing:

1 Tbsp Sour Cream
1 Tbsp Mayonnaise
2 tsp Whipping Cream
1 tsp fresh Dill, chopped
1/8 tsp Onion powder
1/8 tsp Garlic powder
1/4 tsp Lemon juice
Sea salt, to taste

* For the salad:

1 cup Romaine lettuce, coarsely chopped
1 cup fresh Spinach
1/4 Spring Onions
2 Beef bacon slices, cooked
1 hard-boiled Egg, sliced
1 Tbsp Almonds, chopped
2 Tbsp Parmesan Cheese

➡️ Procedure:

* For the dressing:

Place the dressing ingredients(mayo, whipped cream, sour cream) in a bowl.
Season it with onion powder, garlic powder and salt.
Add the fresh dill.
Mix until well combined. Set aside.

* For the salad:

In a large mixing bowl, add the lettuce and spinach.
Add the chopped beef bacon.
Add the sliced boiled-egg.
Add the chopped almonds.
Add the green onions.
Sprinkle with parmesan cheese.
Lastly, add the ranch dressing.
Toss the salad with dressing until well combined. Serve.

➡️ Nutritional Information:

Energy - 600.1 kcal
Protein - 23.2g
Fat - 52.1g
Carbohydrates - 7.7g

10. Keto Simple Pumpkin Soup

Keto Simple Pumpkin Soup

Simple Pumpkin Soup

This soup is a comfort food that will satisfy your taste buds. When used in the right amount, pumpkin can also be keto-friendly. So make sure to measure the right amount of ingredients in this recipe.
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🍽 Servings: 1

➡️ Ingredients:

1 1/2 cup Pumpkin, cut into squares.
1 tsp Butter, unsalted
1/4 cup Chicken stock
1 tsp Pumpkin seeds

➡️ Procedure:

Chop the pumpkin into squares.
In a saucepan, add water and add the pumpkin. Simmer until tender, about 5-10 minutes.
Add the cooked pumpkin in a blender and add butter.
Add chicken stock.
Blend until smooth. If needed, return in the saucepan and heat before serving. Top with pumpkin seeds and serve.

➡️ Nutritional Information:

Energy - 172.2 kcal
Protein - 1.3g
Fat - 15g
Carbohydrates - 8g

1. Keto Curry Spiked Tuna and Avocado Salad

1 Keto Curry Spiked Tuna and Avocado Salad

Our "Done For You" keto meal plans are completely customized based on your food preferences and weight loss goals. You can visit our website https://toenjoydiet.com/get-diet to start creating your plan. Simply follow it to achieve a successful keto diet! 🙂

Curry-Spiked Tuna and Avocado Salad

From the usual tuna and avocado salad, we've added an antioxidant-rich powder-- curry! This recipe is packed with protein, healthy fat and of course, it's low in carbohydrates. The best thing about it is that there's no cooking or baking involved. Very easy to make, it only takes about 5 minutes!

Keto Diet Menu Plan to Lose Weight in Just 7 Days

Keto Diet Menu Plan to Lose Weight in Just 7 Days: What is the ketogenic diet and how it differs from all other diets? There are so many different diets out there that it can feel like you're drowning in a sea of endless choices, but look no further because the ketogenic diet has pretty much everything you need. Among the proven health benefits of this diet, our weight loss, mental focus, increased energy, controlled blood sugar, stabilized blood pressure, and so many more interested thing keep on reading .

What exactly is the ketogenic diet? And how does it work?

Well, the word keto comes from the name of small molecules that our bodies produced called ketones, they're basically an alternative fuel source that your body uses when glucose aka blood sugar is in short supply.

Keto Diet Menu Plan to Lose Weight in Just 7 Days

If you consume fewer carbs, the things that break up into blood sugar quickly and moderate amounts of protein, which can be converted into blood sugar as well. Your body produces the necessary amount of ketones and starts running almost entirely on fat, your insulin levels become really low, while fat burning increases dramatically.

To put it short. When you follow the ketogenic diet, it becomes easier for your system to get access to your fat stores and burn them off. As a result, you lose weight incredibly fast. But unlike a lot of crash diets out there, this one doesn't hurt your system. It'll still work like a charm, even through all these changes. And while this diet seems like a dream come true, not everyone can follow it.

If you have diabetes, or high blood pressure and take medication for your condition and the ketogenic diet isn't for you. Women who are breastfeeding should also steer clear of this one. always talk to your doctor before you start a new diet because only a medical professional can tell if your body can handle such changes. If they give you the green light, they can also give you a few tips on how to make it safer and easier for your system to cope with the new menu.

The ketogenic diet is sort of an overarching term.

There are actually a few versions you can choose from depending on your preferences. There's the standard ketogenic diet, a low carb, moderate protein and high fat diet consisting of approximately 75% fat 20% protein, and 5% carbs. cyclical ketogenic diet involves periods of higher carb refeeds, for example, to higher carb days after five standard low carb ketogenic days.

The targeted ketogenic diet allows you to add carbs around your workouts and higher protein to genic diet, like the standard ketogenic diet, but with more protein, changing the menu to 60% fat, 35% protein and 5% carbs. Keep in mind that the safest choices here are the standard and high protein ketogenic diets since they've been studied more exclusively than the other two types.

The cyclical and targeted diets are more suitable for bodybuilders or athletes. But enough with the theory, let's have a look at what you can and can't eat while on a standard ketogenic diet.

You should base the majority of your meals around these foods and ingredients.

Meat, like red meat, steak, sausage, chicken, or turkey, fatty fish, including salmon, trout and tuna, pastured or omega three whole eggs, grass fed butter and cream, unprocessed cheese, such as goat cheese, cream cheese, blue cheese, or mozzarella nuts and seeds like almonds, walnuts, pumpkin seeds or chia seeds, healthy oils, especially extra virgin olive oil, coconut oil and avocado oil, low carb vegetables, tomatoes, onions and peppers and most green leafy veggies we'll do healthy herbs and spices.

As for the foods you should avoid under any circumstances.

They are sugary foods such as soda, smoothies, ice cream, candy, and anything of the light fruits that includes whole fruit and fruit juice, grains or starches, including wheat based products, rice, pasta, or cereal, beans or legumes such as peas, kidney beans, lentils or chickpeas, root vegetables and tubers, for example, potatoes, sweet potatoes, carrots or parsnips.

Products labeled low fat or diet unhealthy fat, the kind found in vegetable oils, mayonnaise and other products alcohol.

Keto Diet Menu Plan to Lose Weight in Just 7 Days

The perfect beverage choices for the ketogenic diet are water, coffee, and tea. Just avoid sweetening those up with sugar can add a small amount of milk or cream to your coffee though. an occasional glass of wine won't hurt your diet either.

Getting started with any new diet always seems like the most daunting task To make it a bit less confusing for you, here's a seven day ketogenic meal plan that you can follow or use as an example when creating your own.

One cup of Cuban pot roast two cups of chopped romaine lettuce, two tablespoons of sour cream, one tablespoon of chopped cilantro, and one quarter cup of shredded cheddar cheese. If you want to go with something else, you can have slices of meat with Parmesan cheese, broccoli and salad between meal snacks, one cup of bone broth and two sticks of string cheese.

And that's pretty much it. Yes, there are a lot of repeating dishes throughout this seven day plan. But don't worry, you can still incorporate your favorite meals. Just make sure that they have bide by the basic guidelines of the keto diet. Plus, the internet is full of awesome keto recipes.

So have a look at what's out here.

Keto Diet Symptoms

Keto Diet Menu Plan to Lose Weight in Just 7 Days

Now, you might experience some unpleasant side effects as you begin the ketogenic diet.

The biggest one is keto flu, the symptoms of which include poor energy and mental function, increased hunger, sleep issues, nausea, and digestive discomfort.

In order to minimize your risk of having these problems. Try a regular low carb diet for the first few weeks before going full on keto. It'll give your body a chance to burn more fat while gradually preparing it for the ketogenic diet.

Following a ketogenic diet, it can also change your body's water and mineral balance. Just try to add extra salt or take mineral supplements if you notice these changes, and be sure to check in with your doctor from time to time.

Despite these unpleasant but still possible side effects. The ketogenic diet has been proven to have tons of Amazing Health Benefits.

Scientists from the Center for obesity research and Epidemiology at Robert Gordon University in the UK, confirmed that this diet can decrease the risk of developing heart disease by stabilizing blood sugar and blood pressure levels, as well as increasing the good cholesterol in your blood.

Researchers from the Department of Biomedical Sciences at Italy's University of padova also found that lower insulin levels and eating less sugar and processed foods is really helpful for getting rid of acne. If you're still not convinced to give it a shot, then check this out.

Several studies, including one conducted by the Department of Biology at Boston College, have shown that a ketogenic diet can be used to treat certain types of cancer and even slow tumor growth.

Now that's impressive, right? And that's still not the complete list of all the health benefits that this diet can give you.

So what are you waiting for? the ketogenic diet is everything you need to stay fit and healthy? And what do you think? Do diets really work? Or are they just a waste of time? Sound off in the comments section below. Don't forget to share with your best friend.

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Quick and Easy Keto Recipes PDF

Keto Salmon with Chunky Basil Pesto

Salmon with Chunky Basil Pesto

💢 Servings: 1

👉 Ingredients:

👉 Procedure:

👉 Nutritional Information:

Keto Coconut Matcha Fat Bombs

Coconut Matcha Fat Bombs

💢 Servings: 8 Fat Bombs

Ingredients:

Keto Creamy Chicken Adobo

Creamy Chicken Adobo

💢 Servings: 1

Keto Hunan-Style Quorn and Broccoli Stir-Fry

Hunan-Style Quorn & Broccoli Stir-Fry

💢 Servings: 1

Keto Garlic and Herb Bread Sticks

Garlic and Herb Bread Sticks

💢 Servings: 4 bread sticks

Warm Keto Kale Salad in Bacon Vinaigrette

Warm Kale Salad in Bacon Vinaigrette

💢 Servings: 1

Keto Choco Almond Fat Bombs

Choco Almond Fat Bombs

💢 Servings: 14 fat bombs

Keto Almond Butter Energy Balls

Almond Butter Energy Balls

💢 Servings: 4

Keto Broccoli in Mozzarella and Parmesan Sauce

Broccoli in Mozzarella and Parmesan Sauce

💢 Servings: 1

Keto Cream Cheese Pancakes with Berries Compote

Cream Cheese Pancake with Berries Compote

💢 Servings: 1