Let’s face it, there are lots of misconceptions out there about the keto diet. People haven’t done their research. People relied too easily and what their friends tell them. In fact, too many individuals, who would otherwise benefit from this amazing diet, let Facebook comments and link shares discourage them.
Keto recipes ketogenic
This really is too bad, because if they only knew, they probably would benefit quite a bit from the keto diet. What benefits?
Well, imagine eating fatty and greasy foods with a clean conscience. I know, sounds too crazy to be true. Well, that’s precisely what you get with the keto diet. You can indulge in your ‘guilty’ food pleasures and not have to worry. Keto enables you to melt off your fat by, you guessed it, eating fatty foods. What’s not to love?
Another critical benefit keto brings to the table is its inflammation-fighting properties. Please understand that inflammation is bad news. The reason why the Standard American Diet (rich in carbs) is making so many people sick is because it is an inflammatory diet. You end up bloated because your carb intake sucks up so much fluid.
I wish I can say that this is the extent of the inflammation you suffer from a standard high carb diet. Nope. Not even close. Not only do you bloat up because of all that extra water, your nerves, cardiovascular system, kidneys, even your skin all bear the brunt of all that excess water. Your blood pressure remains elevated; your skin starts to wrinkle up, you end up suffering from brain fog, I can go on and on. Inflammation is bad news.
When you switch over to a keto diet, you cut down dramatically on carbs. This means there are less water-absorbing hyper spongy carb molecules in your system. Not only will your body start expelling your ‘water weight’ (which is excellent news for people trying to lose weight), you will also get better skin. All that inflammation weighing down on your skin and prematurely aging and wrinkling it disappears. Similarly, your nerves get a much-needed break, and neurotransmitters in your brain and central nervous system do a much better job sending nerve signals. This translates to less ‘brain fog’ and increased mental alertness. Finally, getting rid of much of that water in your system means your blood vessels get to relax, and your blood pressure starts to normalize.
Still, if you believe in some common myths about ketosis, ketogenic foods, and the keto diet in general, you would cut yourself off from the awesome benefits listed above.
Here are some common myths you need to keep an eye out for so you don’t get thrown off track.
One of the most common misconceptions about the keto diet is that ketosis is the same as ketoacidosis. Ketosis, of course, is the metabolic process your body goes through when it burns fat for energy. On a standard diet, your body burns sugar for energy. This means when you eat carbohydrates; your body processes those calories into energy.
This is the body’s default setting, but the body does have an alternative. It can use fat for energy; this process is called ketosis. Your body releases the fat stored in fat cells all over your body. This fat is then turned by your metabolic system into chemical compounds called ketones. Your body’s cells then absorb ketones and burn these molecules into the energy your body needs to continue living.
Ketosis is the foundation for the keto diet. Unfortunately, a lot of people confuse ketosis with ketoacidosis. The former is safe. The latter is deadly. They are not one and the same.
Ketoacidosis is a condition where your body builds up too many ketone acids, which is the byproduct of breaking down fat. When your body builds up too many ketones, you can die. The good news is, for most people, ketoacidosis is not a risk at all. This condition only becomes a risk if your body does not produce any insulin whatsoever.
It mostly affects people who have type I diabetes. If you’re like most people who are thinking of trying the keto diet, and you can produce insulin usually, you have nothing to fear. You have to understand that even within the keto framework, you’re still taking in a few carbohydrates. This is usually enough to flip on insulin for a small period in your system to prevent ketoacidosis.
Don’t think for a second that just because you’ve switched over to burning fat as energy that ketoacidosis is going to be a real threat; it isn’t. As long as you can produce insulin naturally, you should be fine.
One of the most discouraging misconceptions regarding the keto diet is that the food is hard to enjoy. Many people think that the quintessential keto meal plan is chockful of butter sticks, tons of eggs, and liquid fat. In other words, too many people, the keto diet is loaded with waxy tasting one-dimensional food items you’d rather forget.
This can’t be further from the truth.
If you think about it, a lot of the foods that you eat are things that you would consider “guilty pleasures.” I’m talking about fatty and salty food. You are halfway keto, and you don’t even know it.
All of us have some sort of guilty pleasure when it comes to fatty foods. You know you shouldn’t be eating it, but you do it anyway because it tastes so good. Can you imagine changing your diet so that you eat your guilty pleasures all the time?
I know, sounds crazy, but that’s precisely what the keto diet is. It helps you load up on fat (the food that you were supposed to avoid), and you end up losing weight and becoming healthier. Please understand that there are a lot of misconceptions about high-fat foods.
I’m going to go into this issue in-depth with myth #3. But just because people have been saying the same things over and over again for decades, doesn’t necessarily mean it’s true. You can enjoy the vast majority of your meals on a keto diet.
If you want to switch over to the keto diet, the easiest and the tastiest way possible, click here for the keto blueprint that will help you adopt this diet quickly and easily.
Are high-fat foods bad for you?
For several decades now, we have been led to believe that foods high in fat are awful for us. This has been the conventional wisdom going on for 50-60 years. It turns out, according to relatively recent research, that high-fat foods are not the culprits for America’s ever-expanding waistline and an obesity epidemic.
Loading up on eggs and fats will not lead to a dietary death sentence with everything else being equal. For all that fat and cholesterol to eventually kill you, you have to do something else-pump your system with carbs. Carbohydrates inflame your system. When you pair a high fat intake with an inflamed cardiovascular system, you run the risk of developing blood clots. This leads to strokes and other cardiovascular accidents.
When you cut out carbs from your diet, you discover the real truth about dietary fat intake. The truth is the precise opposite of what you have been hearing for decades now. High-fat foods improve your health. Who knew? After all, we’ve been told time and time again that high-cholesterol foods can make us sick. Who is the real dietary bad guy? Sugar, that’s correct. When you load up on polished white rice, potatoes, or refined flour products, it’s only a matter of time until you get sick.
Carbohydrates inflame your body from nasty skin, pimples, high blood pressure, cardiovascular issues, certain types of cancer. I can go on and on. Sugar brings all these to the table; bad news. The truth is, high-fat foods are more consistent with how the human body has evolved.
When you look at our ancestors, the main things that they’re looking for are fatty foods, because they feel fuller for a more extended period. Fat is also metabolized by your body into compounds that are very healthy for you.
Keto diet for beginners
There are many high-carb, high-starch foods like rice; you could easily replace with keto-friendly ingredients. Don’t think that just because these substitutions are not obvious that they are impossible. The secret to staying on a keto diet involves your tastes. That’s the bottom line.
You don’t have to change your flavor preferences. You don’t have to become a completely new person to adopt the keto diet. You can hang on to your taste preferences.
You cannot impose a new system on yourself. You can’t say to yourself that you can switch from liking certain flavors to developing a liking for a completely different set of flavors. That kind of strategy rarely works, if at all.
One of the main reasons why people go from one diet to another is the fact that they expect the diet to change them. They bend over backward, trying to twist their taste preferences and habits to fit their new diet. Sure, they might be able to pull this off for the first few weeks. But eventually, old habits catch up. Too many people end up where they began. Whatever weight they lost at the beginning of their new diet comes raging back.
To make things worse, they end up weighing more after their diet than when they began. This happens all the time because people impose new tastes on themselves. They put unnecessary pressure on themselves to change.
With keto, you only need to find a keto substitute for the high carb dishes you enjoy. There’s no need to totally forget about your taste preferences or ‘go-to’ meals. You don’t have to change yourself drastically for the keto diet to work for you.
Just because you’re used to a certain way of eating, doesn’t mean there’s no keto substitute. There is always a keto substitute. It all boils down to how eager you are in making that transition. To make things easier on yourself, click here to get a framework for a bulletproof keto diet transition plan.
With a little bit of creativity, you won’t have any problems finding keto substitutes for many of the old standby dishes you’re accustomed to.
Keto diet plan
Here is the great thing about the keto diet; you don’t have to change your schedule. Seriously, I know that comes as a shock to a lot of people who have tried diet after diet. After all, if you have gone on some sort of weight loss or weight management program, you know that time is always an issue; not so with keto.
You just have to be clear about your taste profile; what kind of flavors do you personally prefer. Once you have a game plan going, then the meal plan pretty much assembles itself. Nine times out of ten, a lot of the dishes that you already enjoy can be converted to a keto version with minimal effort and substitution.
Since keto meal plans are so loaded with fat and are so filling, you can feel full with a fraction of the serving you usually expect of your old standard American diet.
The bottom line is you find keto ingredients that meet your flavor profile. It is that simple. With a few adjustments, you can switch over to a keto diet and eventually turn it into a lifestyle. That’s how you keep the pounds off pretty much permanently.
The Keto Diet Cheat Sheet
Your Goal: Burn More Fat Passively By Eating FAT How? Use FAT as your body’s fuel instead of SUGAR
The OBJECTIVE: KETOSIS = Burning fat instead of sugar
Step 1: Resolve to Change your lifestyle instead of going on another diet
– Think long term
– Believe that the keto lifestyle works
– Believe that you can do it
– If other people can do it, you can do it too
Step 2: Displace, Do Not Replace
– Add keto items to your diet
– Focus more on ketogenic meals
Step 3: Make the following Meal Plan Choices
– Focus on fatty food that fits your taste
– Shoot to feel fuller for a longer period of time
– Eventually cut out soda
– Eventually cut out grain-based snacks
– Slowly cut out milk-based snacks
Step 4: Wind Down Carbs
– By this point, you have gotten used to eating keto foods
– Start to scale down your carb intake dramatically
– Eat more eggs
– Eat more avocado
Step 5: Step up Keto Weight Loss with the Following New Habits
– Eat only when you’re hungry
– Drink first when you get hunger pangs
– Eat slowly
– Look at each of your meals as some sort of event
– Eat more mindfully
Step 6: Finetune your Keto Diet
– Start to regularize your meal times
– Eliminate or greatly reduce snacking
– Eventually scale down to one or two meals a day
– Scale down to one meal a day: intermittent fasting
– If you can, adopt a day-to-day fasting technique
Keto recipes breakfast
KETO PANCAKES
Serves: 4
Prep Time: 5 Minutes
Cook Time: 15 Minutes
Total Time: 20 Minutes
INGREDIENTS
– ¼ cup almond flour
– 3 oz. cream cheese
– 3 eggs
– 1 tsp lemon zest
– 1 tsp olive oil
DIRECTIONS
1. In a bowl whisk all ingredients
2. In a skillet heat olive oil and pour pancake mixture
3. Cook for 1-2 minutes per side
4. When ready remove and serve
KETO PANCAKES WITH ALMOND FLOUR
Serves: 4
Prep Time: 5 Minutes
Cook Time: 15 Minutes
Total Time: 20 Minutes
INGREDIENTS
– 2 eggs
– 2 oz. whipping cream
– 2 tsp erythritol
– 2 oz. almond flour
– ½ tsp baking powder
– 1 tsp butter
DIRECTIONS
1. In a bowl mix all ingredients for the pancakes
2. In a skillet heat olive oil and pour pancake mixture
3. Cook for 2-3 minutes per side
4. When ready remove and serve with maple syrup
PANCAKES WITH COCONUT FLOUR
Serves: 4
Prep Time: 5 Minutes
Cook Time: 15 Minutes
Total Time: 20 Minutes
INGREDIENTS
– 1 cup almond flour
– ½ cup coconut flour
– 2 tablespoons erythritol
– 1 tsp baking powder
– 4 eggs
– ½ cup unsweetened almond milk
– ½ cup avocado oil
– 1 tsp vanilla extract
– ½ tsp salt
DIRECTIONS
1. In a bowl mix all ingredients for the pancakes
2. In a skillet heat olive oil and pour pancake mixture
3. Cook for 2-3 minutes per side
4. When ready remove and serve with maple syrup
KETO CHOCOLATE MUFFINS
Serves: 4
Prep Time: 5 Minutes
Cook Time: 15 Minutes
Total Time: 20 Minutes
INGREDIENTS
– 1 cup almond flour
– 1/2 cup erythritol
– 1 tsp baking powder
– 1,5 oz. butter
– 40 ml unsweetened almond milk
– 2 eggs
– 1 tsp vanilla extract
– 2 oz. dark chocolate
DIRECTIONS
1. Preheat the oven to 350 F
2. In a bowl mix all ingredients for the pancakes
3. In a skillet melt butter, pour pancake mixture
4. Cook for 2-3 minutes per side
5. When ready remove and serve with dark chocolate on top
KETO PANCAKES WITH BERRIES
Serves: 4
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Total Time: 30 Minutes
INGREDIENTS
– 3 eggs
– 6 oz. cottage cheese
– 1 tablespoon husk powder
– 2 oz. coconut oil
TOPPINGS
– 1 cup heavy cream
– ¼ cup raspberries
DIRECTIONS
1. In a bowl mix all ingredients for the pancakes
2. In a skillet melt butter, pour pancake mixture
3. Cook for 2-3 minutes per side
4. When ready remove and serve with toppings
KETO CAULIFLOWER HASH BROWNS
Serves: 4
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Total Time: 30 Minutes
INGREDIENTS
– 14 oz. cauliflower
– 2 eggs
– ¼ onion
– 1 tsp salt
– ¼ tsp pepper
– 3 oz. butter
DIRECTIONS
1. In a blender add cauliflower and blend
2. In a bowl add all ingredients and mix well
3. In a skillet heat butter
4. Place scoops of grated cauliflower mixture in the frying pan and cook or 3-4 minutes per side
5. When ready remove and serve
KETO BANANA WAFFLES
Serves: 4
Prep Time: 10 Minutes
Cook Time: 10 Minutes
Total Time: 20 Minutes
INGREDIENTS
– 1 banana
– 3 eggs
– ½ cup almond flour
– ½ cup coconut milk
– 1 tablespoon husk powder
– 1 pinch salt
– 1 tsp baking powder
– ¼ tsp vanilla extract
– 1 tsp cinnamon
DIRECTIONS
1. In a bowl mix all ingredients together
2. In a waffle make pour mixture
3. Cook until ready and serve with coconut cream
KETO COCONUT PANCAKES
Serves: 4
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Total Time: 30 Minutes
INGREDIENTS
– 5 eggs
– ¼ cup coconut flour
– ½ cup coconut milk
– 1 tablespoon coconut oil
– 1 tsp baking powder
DIRECTIONS
1. In a bowl whisk the egg whites with a pinch of salt
2. In another bowl whisk together yolk, oil, coconut milk, coconut flour and baking powder
3. Mix well and let batter stand for a couple of minutes
4. Pour butter into a frying pan and cook on low heat
5. When ready, serve with berries
PANCAKES WITH CREAM-CHEESE
Serves: 4
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Total Time: 30 Minutes
INGREDIENTS
– 4 eggs
– 8 oz. cottage cheese
– 1 pinch salt
– 1 tablespoon psyllium husk powder
– butter
TOPPING
– 6 oz. cream cheese
– 2 tablespoons green pesto
– 2 tablespoons olive oil
– ¼ red onion
DIRECTIONS
1. In a bowl mix pesto, cream cheese and and olive oil, set aside
2. In another bowl mix psyllium husk powder, salt, cottage cheese and blend using a hand mixed
3. In a skillet pour batter and cook for 2-3 minutes per side
4. Serve with cream cheese mixture and onion
KETO CINNAMON PANCAKES
Serves: 4
Prep Time: 5 Minutes
Cook Time: 15 Minutes
Total Time: 20 Minutes
INGREDIENTS
– 2 eggs
– 2 tablespoons unsweetened cashew milk
– 1 tsp maple extract
– 1 tsp cinnamon
– 1 tablespoon coconut oil
DIRECTIONS
1. In a bowl mix all ingredients for the pancakes
2. In a skillet heat olive oil and pour pancake mixture
3. Cook for 2-3 minutes per side
4. When ready remove and serve with maple syrup
KETO CROQUE MONSIEUR
Serves: 4
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Total Time: 30 Minutes
INGREDIENTS
– 10 oz. cottage cheese
– 3 eggs
– 3 tablespoons coconut oil
– 4 oz. smoked ham
– 4 oz. cheddar cheese
– ¼ red onion
DIRECTIONS
1. In a bowl mix all ingredients together, set aside for 4-5 minutes
2. In a frying pan pour batter and fry for 2-3 minutes per side
3. When ready remove and add ham and cheese between pancakes
4. Top with onion and serve
KETO FRENCH PANCAKES
Serves: 4
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Total Time: 30 Minutes
INGREDIENTS
– 6 eggs
– 2 cup heavy cream
– ¼ cup water
– ¼ tsp salt
– 2 oz. butter
DIRECTIONS
1. In a bowl mix all ingredients for the pancakes
2. In a skillet heat olive oil and pour pancake mixture
3. Cook for 2-3 minutes per side
4. When ready remove and serve with maple syrup
KETO BLUEBERRY PANCAKES
Serves: 4
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Total Time: 30 Minutes
INGREDIENTS
– 4 eggs
– 3 oz. cream cheese
– 2 oz. butter
– 1/3 cup almond flour
– ½ cup oats
– 2 tsp baking powder
– ¼ lemon
– 2 oz. blueberries
DIRECTIONS
1. In a bowl whisk cream cheese, butter and eggs
2. Add the remaining ingredients and mix well
3. Pour batter into a frying pan, while cooking sprinkle blueberries and cook for 2-3 minutes per side
4. When ready remove and serve with whipped cream
WHIPPED CREAM AND BERRIES
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 1 cup raspberries
– 2/3 cup heavy whipping cream
– ½ tsp vanilla extract
DIRECTIONS
1. Whip the heavy cream until soft
2. Add the vanilla, raspberries and mix well
3. Serve when ready
KETO BUTTERCREAM
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 6 oz. unsalted butter
– 1 tsp vanilla extract
– 1 tsp cinnamon
DIRECTIONS
1. In a saucepan brown ½ butter
2. Pour batter in a bowl and whisk with the rest of ingredients
3. Serve when ready
KETO HAZELNUT SPREAD
Serves: 4
Prep Time: 10 Minutes
Cook Time: 10 Minutes
Total Time: 20 Minutes
INGREDIENTS
– 4 oz. hazelnuts
– ½ cup coconut oil
– 1 oz. unsalted butter
– 1 tablespoon cocoa powder
– 1 tsp vanilla extract
DIRECTIONS
1. In a pan roast the hazelnuts until brown
2. Place the nuts in a blender and add remaining ingredients
3. Blend until smooth, serve when ready
KETO SCRAMBLED EGGS
Serves: 4
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Total Time: 30 Minutes
INGREDIENTS
– 4 eggs
– 1 scallion
– 1 tomato
– 2 oz. shredded cheese
– 2 tablespoons butter
DIRECTIONS
1. In a pan fry tomatoes and scallions
2. Beat the eggs and scramble for 2-3 minutes with cheese
3. When ready serve with tomatoes and scallions
Keto recipes salads
GREEN SALAD
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 4 outer leaves red leaf lettuce
– 1 tsp olive oil
– 1 tsp apple cider vinegar
– 1 tsp lemon juice
– ¼ tsp black pepper
– ¼ tsp salt
DIRECTIONS
1. In a bowl mix all ingredients and mix well
2. Serve with dressing
QUINOA SALAD
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 1 red bell pepper
– 1 cup water
– ¾ cup dry quinoa
– 1 carrot
– 1 bunch green onions
– 1 jalapeno
– 1 batch peanut sauce
– 1 boiled chicken breast
– ¼ cup dry roasted peanuts
DIRECTIONS
1. Cook quinoa according to the instructions
2. In a bowl add all ingredients and mix well
3. Serve with dressing
YELLOW-BEET SALAD
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 10 oz. cooked yellow beets
– 3 oz. anchovies
– ¼ red onion
– 1 cup mayonnaise
– 2 endive lettuce
DIRECTIONS
1. In a bowl add all ingredients and mix well
2. Serve with dressing
KETO CAESAR SALAD
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 8 oz. chicken breasts
– 1 tablespoon olive oil
– salt
– 2 oz. bacon
– 6 oz. romaine lettuce
– 1 oz. parmesan cheese
DRESSING
– ¼ cup mayonnaise
– 1 tablespoon mustard
– ¼ lemon
– 1 tablespoon parmesan cheese
– 1 tablespoon anchovies
– 1 garlic clove
DIRECTIONS
1. In a bowl add all ingredients and mix well
2. Serve with dressing
KETO SALAD NICOISE
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 2 eggs
– 2 oz. celery root
– 4 oz. green beans
– 2 tablespoons olive oil
– 2 garlic cloves
– 4 oz. romaine lettuce
– 2 oz. cherry tomatoes
– ¼ red onion
– 1 can tuna
– 2 oz. olives
DRESSING
– 2 tablespoons capers
– ¼ oz. anchovies
– ½ cup olive oil
– ½ cup mayonnaise
– ¼ lemon
– 1 tablespoon parsley
DIRECTIONS
1. In a bowl sauté peppers in coconut oil
2. In a bowl add all ingredients and mix well
3. Serve with dressing
GREEK SALAD
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 2 ripe tomatoes
– ¼ cucumber
– ¼ red onion
– ¼ green bell pepper
– 6 oz. feta cheese
– 8 black Greek olives
– 5 tablespoons olive oil
– ¼ tablespoon red wine vinegar
– 2 tsp oregano
DIRECTIONS
1. In a bowl add all ingredients and mix well
2. Serve with dressing
KETO CHICKEN SALAD
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 1 lb. boneless chicken thighs
– 1 oz. butter
– ¼ lb. bacon
– 3 oz. cherry tomatoes
– 8 oz. romaine lettuce
DRESSING
– ½ cup mayonnaise
– ¼ tablespoon garlic powder
DIRECTIONS
1. In a bowl add all ingredients and mix well
2. Serve with dressing
KETO COBB SALAD
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 2 hard boiled eggs
– 4 oz. bacon
– ¼ rotisserie chicken
– 3 oz. blue cheese
– 1 tomato
– 4 oz. iceberg lettuce
– 1 tablespoon chives
RANCH DRESSING
– 2 tablespoons mayonnaise
– 1 tablespoon ranch seasoning
– 1 tablespoon water
DIRECTIONS
1. In a bowl add all ingredients and mix well
2. Serve with dressing
TOMATO SALAD
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 1 bunch spinach
– 6-pieces bacon
– 2 red beets
– 2 tomatoes
– 1 cup walnuts
– ½ tsp salt
– 1 tsp black pepper
– 5 tablespoons garlic infused oil
DIRECTIONS
1. In a bowl add all ingredients and mix well
2. Serve with dressing
COLESLAW
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 1 carrot
– ½ red cabbage
– 1 handful parsley
– 2 scallions
– 2 tablespoon mayonnaise
– salt
DIRECTIONS
1. In a bowl add all ingredients and mix well
2. Serve with dressing
SALMON AND CHERRY TOMATOES SALAD
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 3 oz. smoked salmon
– ½ oz. leafy greens
– ½ oz. cherry tomatoes
– ½ oz. red bell peppers
– ½ oz. cucumber
– ¼ scallion
– 3 tablespoons mayonnaise
DIRECTIONS
1. In a bowl add all ingredients and mix well
2. Serve with dressing
ANTIPASTO SALAD
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 12 oz. romaine lettuce
– 3 tablespoon parsley
– 4 oz. mozzarella cheese
– 3 oz. ham
– 3 oz. salami
– 4 oz. canned artichokes
– 2 oz. roasted red peppers
– 1 oz. sun-dried tomatoes
– 2 tablespoons olives
– ½ cup basil
– 1 red chili pepper
– ¼ tablespoon salt
DIRECTIONS
1. In a bowl add all ingredients and mix well
2. Serve with dressing
KETO AVOCADO AND BACON SALAD
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 8 oz. cheese
– 6 oz. bacon
– 2 avocados
– 3 oz. walnuts
– 3 oz. arugula lettuce
DRESSING
– ¼ lemon
– ¼ cup mayonnaise
– ¼ cup olive oil
– 1 tablespoon heavy cream
DIRECTIONS
1. In a bowl add all ingredients and mix well
2. Serve with dressing
PASTRAMI SALAD WITH CROUTONS
Serves: 4
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 1 cup mayonnaise
– 1 tablespoon mustard
– 1 shallot
– 1 dill pickle
– 6 oz. lettuce
– 9 oz. pastrami
– 4 eggs
– 6 low-carb parmesan croutons
DIRECTIONS
1. In a bowl add all ingredients and mix well
2. Serve with dressing
Keto recipes smoothie
COCO KETO SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 4 oz. coconut milk
– 3 oz. water
– ¼ cup cauliflower
– ¼ avocado
– 1 tsp vanilla extract
– 1 tablespoon mint
– 1 tablespoon cacao powder
– 1 tsp cinnamon
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
STRAWBERRY PROTEIN SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– ½ cup water
– ½ protein powder
– 1 tablespoon almond butter
– ½ cup almond milk
– ½ cup strawberries
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
CHIA TEA SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 1 cup brewed chia tea
– ¼ cup vanilla almond milk
– 1 scoop vanilla protein
– 4 packets stevia
– 1 pinch cinnamon
– 1 cup ice cubes
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
DETOX SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– ½ cup lactose-free yogurt
– 1 cup ice cubes
– ¼ cup blueberries
– 1 cup spinach
– 1 tsp ginger
– 1 tsp walnut oil
– 1 tablespoon chia seeds
– 2 drops liquid stevia extract
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
GREEN SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 1 cup water
– ¼ avocado
– 1 tablespoon MCT oil
– ¼ cucumber
– 1 handful leafy greens
– 1 tablespoon parsley
– 2 tablespoons hemp seeds
– ½ tsp turmeric powder
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
KETO SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– ¼ cup coconut milk
– ¼ tsp coconut oil
– 1 scoop protein powder
– ¼ avocado
– 1 tablespoon sunflower seed butter
– 1 handful of spinach
– 1 tsp vanilla extract
– 1 cut ice cubes
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
ACAI ALMOND BUTTER SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– ¼ pack unsweetened acai puree
– ½ cup unsweetened almond milk
– ½ avocado
– 2 tablespoons protein powder
– 1 tablespoon coconut oil
– 1 tablespoon almond butter
– ¼ tsp vanilla extract
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
SESAME SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 1 tsp sesame seeds
– 1 heaped tsp unsweetened raw cocoa powder
– ½ banana
– 1 tablespoon maple syrup
– 1 cup coconut milk
– 1 cup ice cubes
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
KETO BERRY SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– ½ cup coconut milk
– ½ cup almond milk
– ¼ cup berries
– 1 tablespoon coconut oil
– ½ cup ice
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
STRAWBERRY MORNING SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– ½ cup coconut milk
– 1/4 banana
– 5-6 strawberries
– ½ cup gluten-free oats
– ¼ tsp vanilla extract
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
GREEN LOW CARB SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 1 cup almond milk
– 1 oz. spinach
– 2 oz. cucumber
– 2 oz. celery
– 2 oz. avocado
– 1 tablespoon coconut oil
– 1 scoop protein powder
– ¼ tsp chia seeds
– 1 tsp matcha powder
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
MINTY GREEN PROTEIN SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– ¼ avocado
– 1 cup spinach
– 1 scoop protein powder
– ¼ cup unsweetened almond milk
– ½ tsp peppermint extract
– 1 cup ice cubes
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
LOW CARB BLUEBERRY CHIA SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 1 cup blueberries
– 1 cup Greek yogurt
– ¼ cup coconut milk
– 2 tablespoons coconut oil
– 2 tablespoons chia seed
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
KETO CINNAMON SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 1 cup unsweetened milk
– 1 scoop collagen peptides
– 2 tablespoons almond butter
– 2 tablespoons flax meal
– ¼ tsp cinnamon
– ¼ tsp almond extract
– ¼ tsp salt
– 6 ice cubes
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
KETO CHOCOLATE BERRY SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– ½ avocado
– 1 tablespoon almonds
– 1 tablespoon cocoa powder
– 1 packet stevia
– 1 pinch salt
– ½ tsp vanilla
– ½ cup heavy whipping cream
– ½ cup mixed berries
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
MANGO SMOOTHIE
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– 1 cup almond milk
– 1 tsp Matcha green tea powder
– 1 cup mango chunks
– 1 banana
– 1 cup baby spinach
– ¼ cup silken tofu
– ½ cup oats
– ¼ tsp ginger
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
AVOCADO SMOOTHIE BOWL
Serves: 1
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
INGREDIENTS
– ¼ cup avocado
– 1 cup spinach
– 1 cup coconut milk
– ¼ tsp cinnamon
– 1 cup ice cubes
DIRECTIONS
1. In a blender place all ingredients and blend until smooth
2. Pour smoothie in a glass and serve
Keto recipes dinner
KETO MONGOLAIN BEEF
Serves: 2
Prep Time: 10 Minutes
Cook Time: 10 Minutes
Total Time: 20 Minutes
INGREDIENTS
– 1 lb. flat iron steak
– ½ cup coconut oil
– 2 green onions
LOW CARB MONGOLIAN BEEF MARINADE
– ½ cup coconut aminos
– 1 tsp ginger
– 1 clove garlic
DIRECTIONS
1. Cut the flat iron steak into thin slices
2. Add the beef to a ziplock bag and add coconut aminos, garlic and ginger, marinate for 1 hour
3. Add coconut oil to a wok and cook beef on high heat for 2-3 minutes
4. Add green onions, cook for another 1-2 minutes
5. Remove and serve
PEPPERONI KETO PIZZA
Serves: 2
Prep Time: 10
Minutes Cook Time: 10
Minutes Total Time: 20
Minutes
INGREDIENTS
– 1 cauliflour foods crust
– 2 oz. pepperoni
– ½ cup pizza sauce
– salt
– 2-ounces fresh mozzarella
– ½ cup jalapeno
DIRECTIONS
1. Preheat oven to 375 F and place pizza crust on a vented pizza pan, cook for 8-10 minutes
2. Add mozzarella, sauce, pepperoni and jalapeno
3. Place back in the oven for 5-6 minutes
4. Remove and serve
QUICK KETO PIZZA
Serves: 4
Prep Time: 10
Minutes Cook Time: 10
Minutes Total Time: 10
Minutes
INGREDIENTS
PIZZA CRUST
– 2 eggs
– 1 tablespoon parmesan cheese
– 1 tablespoon husk powder
– ½ tsp Italian seasoning
– salt
– 2 tsp frying oil
TOPPINGS
– 1 oz. mozzarella cheese
– 2 tablespoons. Tomato sauce
– 1 tablespoon chopped basil
DIRECTIONS
1. In a bowl mix all pizza crust ingredients
2. Spoon the mixture into a pan, cook for 1 minute per side
3. Add cheese, tomato sauce and broil for 1-2 minutes until cheese is bubbling
MUSHROOMS PIZZA
Serves: 2
Prep Time: 10
Minutes Cook Time: 15
Minutes Total Time: 25
Minutes
INGREDIENTS
– ¼ cup rao’s marinara
– pepperoni
– sliced baby bella mushrooms
– sliced ripe olives
– mozzarella
DIRECTIONS
1. Preheat oven to 375 F
2. Spray a pie plate with a non-stick cooking spray
3. Spread marinara on bottom of pie plate
4. Layer mushrooms, pepperoni, olives and top with mozzarella
5. Bake for 10 minutes and serve
BUFFALO KETO CHICKEN TENDERS
Serves: 2
Prep Time: 10
Minutes Cook Time: 30
Minutes Total Time: 40
Minutes
INGREDIENTS
– 1 lb. chicken breast tenders
– 1 cup almond flour
– 1 egg
– 1 tablespoon heavy whipping cream
– 5 oz. buffalo sauce
– salt
DIRECTIONS
1. Preheat oven to 325 F
2. Season chicken with salt, pepper and almond flour
3. Beat 1 egg with heavy cream
4. Dip each tender in the egg and then into seasoned almond flour
5. Place tenders on a baking sheet and bake for 25 minutes or until crispy
6. Remove and serve
KETO LASAGNA
Serves: 4
Prep Time: 10
Minutes Cook Time: 30
Minutes Total Time: 40
Minutes
INGREDIENTS
– 1 lb. ground beef
– 1 cup sauce
– ¾ cup mozzarella
– 6 tablespoons ricotta
– salt, onion powder, Italian seasoning
DIRECTIONS
1. Preheat oven to 350 F, brown beef and season
2. Being to layer a deep dish with noodle, ricotta, sauce mix and sprinkle with mozzarella, top with cheese
3. Bake for 20-25 minutes
4. Remove and serve
KETO PARMESAN CASSEROLE
Serves: 3
Prep Time: 10
Minutes Cook Time: 30
Minutes Total Time: 40
Minutes
INGREDIENTS
– 2 cups cooked chicken
– ½ tsp basil
– 1 slice bacon
– ½ cup marinara sauce
– ½ tsp red pepper flakes
– ¾ cup mozzarella cheese
– ½ cup Parmesan cheese
DIRECTIONS
1. Preheat the oven to 325 F
2. Lay out the chicken in the pan and spread the marinara sauce all over
3. Dredge the top with parmesan, red pepper flakes, mozzarella and sprinkle bacon and basil
4. Bake for 20-25 minutes, remove and serve
KETO CHEESE MEATBALLS
Serves: 2
Prep Time: 10
Minutes Cook Time: 10
Minutes Total Time: 20
Minutes
INGREDIENTS
– ½ lbs. beef mince
– 2 tablespoons parmesan cheese
– ½ tsp salt
– ½ tsp pepper
– ¼ lbs. cheese
– 1 tsp garlic powder
DIRECTIONS
1. Cut the cheese into cubes
2. Mix all dry ingredients with the ground beef
3. Wrap the cubes of cheese in mince and pan fry the meatballs
KETO CHEESY BACON CHICKEN
Serves: 4
Prep Time: 10
Minutes Cook Time: 30
Minutes Total Time: 40
Minutes
INGREDIENTS
– 5 chicken breasts
– 2 tablespoons seasoning rub
– ½ lbs. bacon
– 3 oz. shredded cheddar
– barbecue sauce
DIRECTIONS
1. Preheat oven to 375 F and spray a baking sheet with cooking spray
2. Rub both sides of chicken breast with seasoning rub and top with bacon, bake for 25 minutes
3. Remove from oven, sprinkle with cheese and serve
KETO CHEESEBURGER
Serves: 2
Prep Time: 10
Minutes Cook Time: 60
Minutes Total Time: 70
Minutes
INGREDIENTS
– 2 lbs. ground beef
– 2 eggs
– ½ cup grated parmesan
– 1 small onion
– 1 tsp salt
– 1 tsp garlic powder
– ½ cup cheddar cheese
DIRECTIONS
1. In a bowl mix all ingredients except cheddar cheese, add the end add cheese cubes
2. Place mixture into a sprayed oven dish and form a meatloaf shape
3. Bake at 325 F for 50 minutes
4. Remove and serve
Keto recipes snacks
CHEESECAKE KETO FAT BOMBS
Serves: 12
Prep Time: 10
Minutes Cook Time: 10
Minutes Total Time: 20
Minutes
INGREDIENTS
– 5 oz. cream cheese
– 2 oz. frozen strawberries
– 2 oz. butter
– 1 oz. swerve sweetener
– 1 tsp vanilla extract
DIRECTIONS
1. Puree the strawberries using a blender
2. In a bowl mix sweetener, vanilla, pureed strawberries and mix well
3. Microwave cream cheese and combine with the rest of ingredients
4. Add butter to the mixture and mix with an electric mixer
5. Divide into 10-12 round silicone molds and freeze for 1-2 hours before serving
KETO BROWNIES
Serves: 12
Prep Time: 10
Minutes Cook Time: 20
Minutes Total Time: 30
Minutes
INGREDIENTS
– ½ cup almond flour
– ½ tsp baking powder
– 1 tablespoon instant coffee
– 2 oz. chocolate
– 1 egg
– ½ tsp vanilla extract
– ½ cup cacao powder
– 2/3 cup Erythritol
– 8 tablespoons utter
DIRECTIONS
1. Preheat oven to 325 F
2. In a medium bowl whisk almond flour, baking powder, Erythritol, cocoa powder and instant coffee
3. In another bowl melt chocolate and butter and whisk in the eggs and vanilla
4. Add to dry ingredients and mix well
5. Transfer batter into baking dish and bake for 20 minutes
6. Remove and serve
KETO ICE CREAM
Serves: 2
Prep Time: 10
Minutes Cook Time: 20
Minutes Total Time: 30
Minutes
INGREDIENTS
– 2 cups heavy cream
– 1 tablespoon milk powder
– ½ tsp xanthum gum
– 1 tsp vanilla extract
– 1 cup whole milk
– ½ cup truvia baking blend
DIRECTIONS
1. In a bowl mix milk powder, sweetener, xanthum gum
2. Pour in cream, vanilla extract, milk and mix until sweetener is dissolved
3. Pour into ice cream maker and churn until set
4. Serve when ready
KETO EGG CREPES
Serves: 2
Prep Time: 10
Minutes Cook Time: 10
Minutes Total Time: 20
Minutes
INGREDIENTS
– 5 eggs
– 5 oz. cream cheese
– 1 tsp cinnamon
– 1 tablespoon sugar substitute
– butter
FILLING
– 7 tablespoons butter
– ½ cup sugar substitute
– 1 tablespoon cinnamon
DIRECTIONS
1. Blend all of the crepe ingredients until smooth
2. Pour batter into the pan and cook 1-2 minutes per side
3. Remove and pour mixture over the crepes
4. For crepes mixture mix cinnamon and sweetener in a bowl
5. Serve when ready
KETO NAAN
Serves: 4
Prep Time: 10
Minutes Cook Time: 30
Minutes Total Time: 40
Minutes
INGREDIENTS
– ½ cup coconut flour
– 1 tablespoon psyllium husk
– 1 tablespoon ghee
– ½ tsp baking powder
– ½ tsp salt
– 1 cup boiling water
DIRECTIONS
1. In a bowl mix all ingredients and refrigerate
2. Divine the dough into 6 balls
3. Heat a cast iron skillet over medium heat and place ice naan ball
4. Cook for 2-3 minutes remove and serve
PEANUT BUTTER COOKIES
Serves: 12
Prep Time: 10
Minutes Cook Time: 30
Minutes Total Time: 40
Minutes
INGREDIENTS
– 1 cup peanut butter
– 1 tsp vanilla
– 1 tsp baking powder
– ½ tsp salt
– ½ cup keto sweetener
– 1 egg
DIRECTIONS
1. Preheat oven to 325 F
2. Cream together all ingredients
3. Refrigerate for 15-20 minutes
4. Roll dough into balls and place on a parchment paper
5. Bake for 12-15 minutes
BUTTERY KETO CREPES
Serves: 2
Prep Time: 10
Minutes Cook Time: 10
Minutes Total Time: 20
Minutes
INGREDIENTS
– 3 eggs
– ½ tsp vanilla extract
– ½ tsp cinnamon
– 3 oz. cream cheese
– 2 tsp sweetener
– 2 tablespoons butter
DIRECTIONS
1. In a blender place all the ingredients and blend until smooth
2. In a skillet pour batter and cook each crepe for 1-2 minutes per side or until ready
3. Remove and serve with berries, maple syrup or jam
KETO LEMON FAT BOMB
Serves: 4
Prep Time: 10
Minutes Cook Time: 10
Minutes Total Time: 20
Minutes
INGREDIENTS
– ½ cup coconut oil
– 3 tablespoons butter
– 3 oz. cream cheese
– 2 tsp lemon juice
– 2 tsp sugar substitute
DIRECTIONS
1. Place all ingredients in a mixing bowl and mix thoroughly
2. Spoon 2 tablespoons into cupcake holders and freeze
3. Remove and serve
PEANUT BUTTER BALLS
Serves: 4
Prep Time: 10
Minutes Cook Time: 30
Minutes Total Time: 40
Minutes
INGREDIENTS
– 1 cup peanuts finely chopped
– 1 cup peanut butter
– 1 cup powdered sweetener
– 6 oz. sugar free chocolate chips
DIRECTIONS
1. In a bowl mix peanut butter, sweetener, chopped peanuts, divide dough into 12 pieces and shape into balls and place on a wax paper
2. Melt chocolate and dip each peanut butter ball in the chocolate and place back on the wax paper
3. Refrigerate and serve
NUT FREE KETO BROWNIE
Serves: 8
Prep Time: 10
Minutes Cook Time: 20
Minutes Total Time: 30
Minutes
INGREDIENTS
– 5 eggs
– ¼ lb. butter
– 2 oz. cocoa
– ½ tsp baking powder
– 2 tsp vanilla
– ¼ lb. cream cheese
– 3 tablespoons sweetener of choice
DIRECTIONS
1. Place all the ingredients in a lender and blend until smooth
2. Pour mixture into a baking dish
3. Bake at 325 F for 20 minutes
4. Remove slice into squares and serve