- Keto Chicken and Cucumber Salad
Preparation time: 10 minutes
🍽 Servings: 1
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Ingredients:
100 grams Cucumber
1 small Tomato
¼ Red Onions
150 grams Chicken Breast
2 Tbsp Black Olives
1 Tbsp Parsley
1 Tbsp Olive Oil
1 tsp Lemon Juice
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Procedure:
1. Slice the cucumber and add it to the lunch box.
2. Do the same with the tomatoes.
3. Slice the red onions.
4. Meanwhile, cook the chicken breast by frying it in olive oil.
5. Once cooked, slice the chicken breast and add it to the lunch box.
6. Add the black olives and top it with parsley. Drizzle with olive oil and lemon juice upon serving.
➡️ Nutritional Information:
Energy – 498.4 kcal
Protein – 35.2g
Fat – 36g
Carbohydrates – 8.4g
- Keto Cobb Egg Salad
Preparation time: 10 minutes
🍽 Servings: 1
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Ingredients:
1 cup Lettuce
¼ cup Cherry Tomatoes
1 boiled Egg
2 Bacon slices, cooked
30 grams of Blue Cheese
1 Tbsp Parsley
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Procedure:
1. Prepare all the ingredients.
2. Slice the lettuce and add it to the lunch box.
3. Do the same with cherry tomatoes.
4. Slice the boiled egg into two.
5. Add the cooked bacon to the lunch box. And lastly, add the blue cheese. Serve with parsley.
➡️ Nutritional Information:
Energy – 564.3 kcal
Protein – 21.8g
Fat – 50.7g
Carbohydrates – 5.2g
- Keto Italian Pork Meatballs
Preparation time: 30 minutes
🍽 Servings: 2
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Ingredients:
For the Meatballs:
220 grams of Ground Pork
2 Tbsp Almond Flour
1 Tbsp Parmesan Cheese
1 Tbsp Parsley, chopped
1 Egg, whisked
¼ tsp Garlic Powder
Salt and pepper, to taste
1 Tbsp Olive Oil, for cooking
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For the Sauce:
1 Tbsp Olive Oil
2 Tbsp Onions, chopped
2 Garlic cloves, minced
½ cup canned Tomatoes, chopped
½ Chicken stock
½ tsp dried Oregano
1 cup Spinach
Salt and pepper, to taste
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Procedure:
For the Meatballs:
1. Combine all the meatball ingredients in a bowl. Mix until well combined.
2. Shape into meatballs size and place on a tray. Set aside.
3. Heat a skillet and add olive oil.
4. Place the meatballs in the skillet and cook until thoroughly cooked.
5. Carefully, flip the meatballs to cook the other side. Set aside on a serving plate.
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For the Sauce:
1. Heat a skillet and add olive oil.
2. Add and saute the onions until translucent.
3. Add garlic and cook until fragrant.
4. Add the tomatoes and chicken stock. Season with dried oregano.
5. Add the spinach and cook until just wilted.
6. Season with salt. Allow to simmer for a few minutes and set aside.
➡️ Nutritional Information:
Energy – 522.8 kcal
Protein – 28.8g
Fat – 40.4g
Carbohydrates – 11g
- Keto Pork Steak With Garlic Butter and Mushroom
Preparation time: 20 minutes
🍽 Servings: 2
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Ingredients:
2 Pork Steak, 150 grams each
Salt and pepper
4 Tbsp Butter, divided
2 Garlic cloves, chopped
½ tsp Paprika
½ tsp Cumin Seed
1 cup Mushrooms, sliced
¼ cup Chicken Stock
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Procedure:
1. Prepare all the ingredients. Season the pork steak with salt and pepper.
2. Melt the butter in a non-stick skillet.
3. Saute the garlic until fragrant.
4. Place the pork steak into the skillet and continue cooking. Carefully flip the steak.
5. Add mushrooms and broth, and allow it to cook.
6. Season with paprika and cumin seed. Cook for another minute and baste the pork steak with more butter. Serve.
➡️ Nutritional Information:
Energy – 450.8 kcal
Protein – 29.8g
Fat – 34.8g
Carbohydrates – 4.6g
- Keto Coconut Flour Crepes
Preparation time: 5 minutes
Cooking time: 5 minutes
🍽 Servings: 1
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Ingredients:
1 Egg
2 tbsp Whole Milk
1.5 tbsp Coconut Flour
½ tsp Vanilla Extract
1 tbsp Powdered Erythritol
¼ tsp Cinnamon
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Procedure:
1. Beat egg in a bowl.
2. Whisk in milk and vanilla.
3. Stir in coconut flour until smooth.
4. Ladle the batter into a lightly oiled non-stick pan. Swirl around and cook for about 30 seconds. Flip and cook for a few more seconds.
5. Dust with powdered erythritol and cinnamon powder to serve.
➡️ Nutritional Information:
Energy – 148 kcal
Protein – 9g (25%)
Fat – 11g (65%)
Carbohydrates – 4g (10%)
Fiber – 2g
- Keto Coconut Milk Braised Chicken
Preparation time: 5 minutes
Cooking time: 25 minutes
🍽 Servings: 1
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Ingredients:
100 grams Bone-in Chicken Pieces
10 grams Ginger, thinly sliced
1 stalk Lemongrass
1 Green Chili
2 pcs Kaffir Lime Leaves
1 tsp Fish Sauce
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Procedure:
1. Combine water, ginger, lemongrass, chili, kaffir lime leaves, and fish sauce in a pan. Bring to a boil.
2. Add chicken and coconut milk.
3. Simmer for 20-25 minutes, adding more water as needed.
➡️ Nutritional Information:
Energy – 294 kcal
Protein – 20g (28%)
Fat – 22g (67%)
Carbohydrates – 3g (5%)
Fiber – 1g
- Keto Garlic Rosemary Beef Shanks
Preparation time: 5 minutes
Cooking time: 2 hours
🍽 Servings: 2
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Ingredients:
300 grams Beef Shank
3 cloves Garlic, crushed
2 sprigs Rosemary
1 tbsp Red Wine Vinegar
3 cups Beef Stock
1 tbsp Olive Oil
Salt and Pepper, to taste
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Procedure:
1. Season beef shanks with salt and pepper on both sides.
2. Heat olive oil in a braising pan. Sear beef shanks until brown on both sides. Set aside.
3. Add garlic into the same pan and stir over low heat until lightly caramelized.
4. Add red wine vinegar, stock, and rosemary.
5. Return beef shanks into the pot and bring to a boil.
6. Cover and simmer for about 2 hours or until beef is fork-tender, adding more water as needed.
➡️ Nutritional Information:
Energy – 269 kcal
Protein – 33g (53%)
Fat – 12g (42%)
Carbohydrates – 4g (5%)
Fiber – 0.5g
- Mexican Keto Scramble
Preparation time: 5 minutes
Cooking time: 5 minutes
🍽 Servings: 1
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Ingredients:
50 grams Chorizo Mince
3 Eggs
1 cup Spinach
10 grams Red Onions, thinly sliced
2 tbsp Manchego Cheese, shredded
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Procedure:
1. Sautee chorizo in a non-stick pan.
2. Add red onions and stir until caramelized.
3. Add spinach and sautee until wilted.
4. Stir in eggs.
5. Fold in cheese and serve.
➡️ Nutritional Information:
Energy – 466 kcal
Protein – 33g (30%)
Fat – 34g (67%)
Carbohydrates – 4g (3%)
Fiber – 1g
- Keto Pizza Puffs
Preparation time: 5 minutes
Cooking time: 15 minutes
🍽 Servings: 6
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Ingredients:
3 large Eggs
1 cup Almond Flour
1 cup shredded Mozzarella
1 tsp Baking Powder
1/2 tsp dried Oregano
1/4 tsp white Pepper
1 tbsp Tomato Sauce
1/4 cup cooked Ham, chopped
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Procedure:
1. Preheat oven to 350F. Lightly brush a silicon muffin pan with oil.
2. Beat eggs and tomato sauce in a bowl.
3. Add cheese, almond flour, baking powder, oregano and white pepper. Stir until well blended.
4. Fold in the ham.
5. Divide the batter into the muffin pan and bake for 15 minutes.
➡️ Nutritional Information:
Energy – 203 kcal
Protein – 12g (25%)
Fat – 15g (65%)
Carbohydrates – 5g (10%)
Fiber – 2g
- Keto Bacon and Broccoli Frittata
Preparation time: 15 minutes⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍽 Servings: 2⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 Tbsp Butter⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 slices Bacon, chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
½ cup Mushrooms, sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
50 grams of Broccoli florets⠀⠀⠀⠀⠀⠀⠀⠀⠀
30 grams Cheddar Cheese, in cubes⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 Tbsp Heavy Cream⠀⠀⠀⠀⠀⠀⠀⠀⠀
Salt and pepper, to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 Eggs, whisked⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Procedure:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Melt the butter on a non-stick pan.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Add the bacon and cook it until brown in color.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Add the mushrooms.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Add the broccoli.⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Add the cheese.⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Pour the heavy cream over the pan.⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Season with salt and pepper.⠀⠀⠀⠀⠀⠀⠀⠀⠀
8. Finally, add the eggs and swirl the pan so it will cover the bottom of the pan entirely. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
9. Cover the pan for a few minutes until the top of the frittata is cooked. Serve in slices.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➡️ Nutritional Information:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Energy – 364.4 kcal⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein – 16.9g⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat – 31.2g ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbohydrates – 4g⠀
