25 (Amazing) Keto Meal Prep Recipes

A keto, or ketogenic, diet is a strict low-carb high-fat way of eating with a protein restriction. Usually, it means eating about 60-80% fat, 10-30% protein and under 10% carbohydrates. The goal of a keto diet could be weight loss, health benefits or it could be increased mental and physical performance. Keto Meal Prep Recipes can also be simple, healthy, and affordable… just like our other meal prep recipes!

Below you’ll find 25 Amazing Keto Meal Prep Recipes to help you get started on a keto lifestyle or to give you new inspiration if you’re already doing it. We have included recipes for every meal; breakfast, lunch, and dinner, plus a few snacks to keep you on track.

All of the recipes are meal prep friendly leaving you with no excuses as to why you can’t stay on track with your ketogenic diet goals. And for those of you who aren’t following a keto diet give these recipes a try anyway! Pair them with your favorite rice alternatives for an incredibly delicious and healthy meal.

25 Keto Meal Prep Recipes you will WANT to make ASAP

Breakfast Recipes

T.B.H…. meal prepping breakfast has always been tough for me (Nick). Finding a recipe that’s easy to make, holds well, and fits my macros can really be a struggle. So, when we were looking for simple keto meals to start the day, the number of options that were available was really surprising. Our go-to is typically turmeric eggs, sausage, and an apple, but with the simple keto meals below, we’ve been able to brand out into some great new flavors. Which of these keto breakfast ideas would you choose?

Nutty Keto Pancakes

Bacon Wrapped Asparagus Breakfast Bowl

Keto Sausage & Egg Breakfast Sandwich

Greek Egg Bake

Turmeric Scrambled Eggs and Sausage

3 Ingredient Cauliflower Hashbrowns

Blueberry Pancake Bites

Keto Everything Bagels 

The Complete Pros and Cons Of A Keto Diet

In the midst of all these diet and meal plans today, the ketogenic diet may have come to your attention. After all, there are thousands of people who follow it and claim the many health benefits, including weight loss! With this extremely low-carb diet and effective results, you may have wanted to try it out and see for yourself. But before you do that, there are some things you’ll need to know, namely the good and bad things it can do for your body. Yes, the diet can do so much more than simply burn fat! Read more here

Breakfast Pizza

Keto Lunch Recipes

Who needs sandwiches when you’ve got bacon chips? Considering the high-fat, low-carb keto diet is based on meat, eggs, cheese, and plant-based fats (nuts! Avocado!), it’s easy to pack flavorful and filling keto-friendly lunches. Don’t sleep on these bacon wrapped sausage meatballs fam. You will thank us later.

Keto Bacon Sausage Meatballs

Keto Pinwheels

Cheeseburger Lettuce Wraps

Sesame Salmon With Baby Bok Choy & Mushrooms

Related Article: 

Bacon, Chicken & Tomato Stuffed Avocado

Keto Chicken Enchilada Bowl

Avocado Tuna Salad

Keto Dinner Recipes

Keto dinner ideas are plentiful when you make a quick search on the internet. We wrote this keto meals post as a resource for you to stay up to date on some of the best ket meal prep recipes out there. Even if you aren’t making these recipes for the week ahead, these keto dinners will keep you asking for more once you’ve dusted the sheet pan full of salmon and veggies. We only have one of the keto dinner recipes listed below, but our keto pizza chicken meal preps have been on the menu at least twice a month ever since we wrote the recipe. Check out our pizza chicken recipes here

Sheet Pan Fajitas

Spicy Mustard Thyme Chicken & Coconut Brussels Sprouts

Fathead Pizza

Pizza Chicken

Skillet Shrimp With Tomato & Avocado 

Keto Sausage Grill Packet Meal Prep

Keto Lasagna

One Pan Lemon Chicken & Asparagus

Keto Snack Recipes

Snacks and desserts are the easiest to overdue. When thinking about keto snacks and desserts, you will really want to keep portion control in mind. These are typically very dense and calorie heavy (which isn’t a bad thing necessarily) and it’s easy to take in a lot, in a relatively short time frame. When you’re prepping your keto meals, do you ever think about prepping keto snacks or keto desserts?

Cheesy Bacon Stuffed Mini Peppers

Easy Keto Almond Joy Cookies

Keto Avocado Brownies

30 Keto Meal Prep Recipes

Meal prepping is a super-easy way to keep you on track with any diet, but especially the keto diet. As a refresher, the keto diet is all about staying within a set number of macros that keep you in ketosis (the state your body enters when it doesn’t have enough carbs for your cells to use for energy.)

“Keto diets have morphed into a variety of macro levels with ranges of up to 20 percent carbohydrates, 10 to 30 percent protein, and 50 to 90 percent fat,” J. Wesley McWhorter, a registered dietitian at UTHealth School of Public Health in Houston, told Women’s Health. That usually means eating no more than 50 grams of carbs a day (some strict keto dieters even opt for just 20 grams a day).

Whether you’re new to the keto diet or you’ve been on it for years, meal prepping can keep you on track.

“When you meal prep, [you can see] what keto meals and snacks you can create without having to eat impulsively and make choices that could be off-plan,” Erin Palinski-Wade, RD, author of 2 Day Diabetes Diet, told Women’s Health. “Planning in advance helps you keep the right keto foods on hand, so you can have satisfying options no matter where you go.”

But sometimes, your go-to meal prep recipes can get stale. To help you mix things up, we put together 30 of the best keto meal prep recipes for you to diversify your meals and keep you motivated.

2

Ultimate Keto Chili

There are few dishes more flexible than chili, including the keto-friendly kind. It can be lunch or dinner, served on its own in a piping hot bowl or spooned over cauliflower rice. Easy to make and change up from day to day.

Get the recipe

Per serving: 193 calories, 6.7 g fat, 9.7 g carbohydrates, 3.7 g fiber, 24.3 g protein.

3

Korean Beef Bowls

Speaking of piping hot bowls of goodness served over cauli rice, if you prefer Asian cuisine over Mexican, this recipe for Korean beef bowls will have you looking forward to dinner allllll day long.

Get the recipe

Per serving: 462 calories, 25 g fat, 7 g carbohydrates, 3 g fiber, 49 g protein.

4

Low-Carb Strawberry Chocolate Chip Muffins

Like a chocolate-covered strawberry in muffin form, this tasty recipe uses coconut flour to cut back on carbs.

Get the recipe

Per serving: 270 calories, 24 g fat, 11 g carbohydrates, 7 g protein.

5

Mushroom Cauliflower Risotto

Thought you waved “bye-bye” to risotto when you hopped on the keto train? Not so fast. With the classic cauliflower rice swap, you can still have all the creamy, cheesy, savory goodness of mushroom risotto without all those pesky carbs.

Get the recipe

Per serving: 200 calories, 16 g fat, 8 g carbohydrates, 2 g fiber, 6 g protein.

6

Cranberry Crumb Bars

Sometimes there’s a fine line between snack and dessert, and I’m totally okay with that—especially when the food in question comes freshly baked with layers of tart cranberries and chocolate.

Get the recipe

Per serving: 196 calories, 14 g fat, 8 g carbohydrates, 3 g fiber, 4 g protein.

7

Silver Dollar Pancakes With Almond Flour

Whip up a batch or two of these petite pancakes over the weekend and have them for breakfast every day of the week (topped with butter and sugar-free syrup, of course). Meal prep tip: Pancakes taste just as good reheated.

Get the recipe

Per serving: 280 calories, 26 g fat, 6 g carbohydrates, 10 g protein.

8

Buffalo Chicken Meatballs

You know you’re sick of regular marinara meatballs, so switch up your flavor profile and give buffalo chicken meatballs a go. Spicy and satisfying, these little guys are high in protein but super low in carbs, making them a keto-friendly meal with a kick.

Get the recipe

Per serving: 230 calories, 15 g fat, 1 g carbohydrates, 1 g fiber, 23 g protein.

9

Crustless Quiche Recipe With Broccoli & Cheddar Cheese

A quiche is an easy solution to meal-prepping breakfast, and this crustless version combines veggies with cheese and bacon for a winning morning combo.

Get the recipe

Per serving: 350 calories, 25 g fat, 7 g carbohydrates, 24 g protein.

10

Slow Cooker Taco Casserole

It can be Taco Tuesday literally any day of the week when you meal prep this yummy casserole, loaded with ground beef, cheese, peppers, and diced tomatoes. And because the best part of any taco is the toppings, feel free to load up on keto-friendly sour cream, lettuce, and avocado.

Get the recipe

Per serving: 612 calories, 43 g fat, 6 g carbohydrates, 2 g fiber, 48 g protein.

11

Easy Low-Carb Keto Oatmeal

Oatmeal isn’t keto-friendly, but this recipe for “noatmeal” combines seeds and collagen peptides with coconut milk for the same effect—plus you can switch up your add-ins for different flavors each morning.

Get the recipe

Per serving: 592 calories, 47 g fat, 9 g carbohydrates, 31 g protein.

12

Instant Pot Chicken Parmesan

No, you can’t have crispy, breaded chicken Parm on keto, but I promise you won’t even care when you whip up a batch of this Italian fave in your Instant Pot. Serve over zoodles for a dinner that’s low-prep and low-carb.

Get the recipe

Per serving: 248 calories, 11 g fat, 8 g carbohydrates, 2 g fiber, 29 g protein.

13

Veggie Ham, Egg, and Cheese Bake

Keto can get a bad reputation for being high in unhealthy fats, but boosting this breakfast casserole with a bunch of veggies puts your morning meal firmly in the filling-but-good-for-you camp.

Get the recipe

Per serving: 152 calories, 8 g fat, 5 g carbohydrates, 1 g fiber, 14 g protein.

14

Chewy Keto Bagels

Um, who doesn’t want to start their day with a bagel that’s been toasted and smeared with cream cheese? This recipe uses coconut flour, so you can enjoy all the chewy, savory goodness of a morning bagel without all the carbs.

Get the recipe

Per serving: 190 calories, 12. 3 g fat, 5.5 g carbohydrates, 12.1 g protein.

15

Avocado Chicken Salad

Creamy avocado makes mayo totally unnecessary in this chicken salad recipe; squeeze lemon juice into the mashed avocado to preserve that ripe green color for longer. You can eat this all week in lettuce wraps or on top of a salad, too.

Get the recipe

Per serving: 267 calories, 20 g fat, 4 g carbohydrates, 19 g protein.

16

Low-Carb Egg Roll in a Bowl

Chinese takeout may not be on plan for the keto diet, but this low-carb, deconstructed egg roll in a bowl definitely is (who needs a wrapper, anyway?). This recipe serves six so you can def chow down on it all week.

Get the recipe

Per serving: 231 calories, 15 g fat, 8 g carbohydrates, 15 g protein.

17

Easy Broccoli Cheddar Soup

A creamy, cheesy soup that uses just five ingredients. Done, done, and done. (Also: Soup leftovers are the best.)

Get the recipe

Per serving: 291 calories, 25 g fat, 5 g carbs, 1 g sugar, 1 g fiber, 13 g protein.

18

Instant Pot Salsa Chicken Soup

If you have an Instant Pot, you should definitely be making soup in it—and this salsa chicken soup is a great way to get started. With just a few basic ingredients, it makes meal prep a breeze.

Get the recipe

Per serving: 310 calories, 20 g fat, 8.5 g carbohydrates, 23 g protein.

19

Mason Jar Greek Salad With Chicken

Mason jars make this lunch super-portable and easy to prep in advance, and the homemade Greek dressing is flexible enough that you can swap in your favorite veggies, proteins, seeds, and salad greens. Pour the dressing in first so it keeps in the fridge ’til you’re ready to eat.

Get the recipe

Per serving: 627 calories, 52 g fat, 13 g carbohydrates, 25 g protein.

20

Pulled Pork Stuffed Avocado Boats

The avocado boats for this yummy BBQ pulled pork can be served warm or cold, so slice and fill one up or pop it in the microwave for a few seconds—whatever floats your (avocado) boat.

Get the recipe

Per serving: 423 calories, 34 g fat, 9 g carbohydrates, 23.5 g protein.

21

Creamy Cauliflower Mac And Cheese Casserole

By the time you get done mixing cauliflower with three different kinds of cheese and topping it with bacon and ham, you won’t even miss the pasta in this faux mac-and-cheese dish, I promise. Not to mention that you’ll be SUPER psyched to dig into it for lunch the next day.

Get the recipe

Per serving: 404 calories, 28 g fat, 8.7 g carbohydrates, 27 g protein.

22

Low-Carb Keto Zucchini Lasagna

For a twist on traditional lasagna, skip the marinara sauce and try this zucchini lasagna dish, which uses basil pesto for a bold flavor.

Get the recipe

Per serving: 650 calories, 53 g fat, 6 g carbohydrates, 39 g protein.

23

Shrimp Salsa Verde Salad Boats

The perfect dinner for busy nights, this zesty shrimp salad fits snugly into romaine leaves or butter lettuce cups before being topped with chopped avocado and cilantro. Use leftovers on top of salad or cauilflower rice later in the week.

Get the recipe

Per serving: 197 calories, 10 g fat, 4 g carbohydrates, 22 g protein.

24

Deep Dish Sausage Pizza

Many keto pizza recipes have crusts made from alternative ingredients (like cauliflower or chicken), but this recipe tops a low-carb, gluten-free crust with cheese, sausage, and pepperoni for a flavor pretty close to the real deal.

Get the recipe

Per serving: 455 calories, 35.2 g fat, 10.2 g carbohydrates, 22.8 g protein.

25

Sugar-Free Low-Carb Granola Bars With Chocolate Chips

Meal prep a whole pan of these and you can snack happy all week. You won’t find any oats in these granola bars, just a heaping pile of nuts, seeds, and flax meal that makes this a super-satisfying morning or afternoon snack.

Get the recipe

Per serving: 205 calories, 17 g fat, 13 g carbohydrates, 6 g protein.

26

Keto Peanut Butter Cookies

Attention peanut butter lovers: these cookies pack a double keto punch of being high in protein and fat, so they’ll fill you up whatever time of day you grab ‘em.

Get the recipe

Per serving: 100 calories, 8 g fat, 3.5 g carbohydrates, 4 g protein.

27

Chicken Pesto Tomato Bites

If you prefer a savory mid-afternoon snack over a sweet one, you’re in luck: these cocktail tomatoes stuffed with keto-friendly protein will easily hold you over until dinner. Just prep a batch and keep it in the fridge in case you get hangry.

Get the recipe

Per serving: 157 calories, 11 g fat, 4 g carbohydrates, 11 g protein.

28

Cocoa Cinnamon Roasted Almonds

Almonds are a great snack on their own, but roasted with cinnamon, coconut oil, and cocoa powder? You’ll be making these every week.

Get the recipe

Per serving: 252 calories, 22 g fat, 8 g carbohydrates, 8 g protein.

29

Sesame Cheese Crackers

Sign me up for this grain-free cracker. Almond flour makes these low-carb, while sesame seeds and cheese give them a delish flavor.

Get the recipe

Per serving: 246 calories, 10 g fat, 5 g carbohydrates, 10 g protein.

30

Keto Instant Pot Pot Roast

This savory pot roast recipe is super easy. All you have to do is throw the meat, radishes, carrots. and seasoning in an Instant Pot. Bonus, it’s also Whole30 approved.

Get the recipe

Per serving: 337 calories, 21 g fat, 7 g carbohydrates, 32 g protein.

31

Savory Chicken Sausage, Egg and Cheese Keto Muffins

These muffins are the perfect recipe for any meal. This recipe makes 12 muffins, so they will last you for a while (#mealprep). Top them with avocado, salsa, or hot sauce.

Get the recipe

Per serving: 138 calories, 8.8 g fat, 4.4 g carbohydrates, 9.8 g protein.

Sarah Bradley
Sarah Bradley is a freelancer writer from Connecticut, where she lives with her husband and three sons.

Emily Shiffer
Emily Shiffer is a former digital web producer for Men’s Health and Prevention, and is currently a freelancer writer specializing in health, weight loss, and fitness.

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7-Day Keto Meal Plan For Beginners And For Weight Loss

Wanted to lose your weight fast only with 7 days? Or suffering from your meals in your daily life while you are on a diet. Don’t worry! Here these 7-day keto meal plan is perfect for beginners and great for weight loss. Meal planning is a big and important way to change your life, especially if you are on any diet because meal planning helps to avoid unhealthy eating or overeating and maintain your hunger.

Keto diet is one of the easiest and healthy diets for weight loss that so many people have seen their results after a 7-day keto meal plan. This meal plan is great for anyone, if you are busy with your work, these recipes are easy to make in any weeknight and lunch or breakfast.

If you have a busy lifestyle, it will be extra difficult to stay on the Keto diet without any plan. Choose your breakfast, lunch, dinner, and snacks every day with this 7-day keto meal plan. Here you get healthy, delicious, and keto-approved meal recipes and their preparations. So let’s move to these recipes and eating clean and healthy.

Breakfast Keto Meal Plan:

For a 7-day keto meal plan, we need 1st breakfast to start a new healthy day. These amazing recipes make you fit and good for weight loss.

1. Easy Keto Chaffle Recipe

This keto chaffle recipe is easy to make and a healthy breakfast meal. If you are in keto or low carb diet, this chaffle is the best way to get a healthy and delicious recipe alternative to bread or any sandwiches.
Get the recipe here.

Related: Tasty Keto Chaffle Ideas

2. Keto Egg Muffins

With spinach, cheddar, bacon, and egg makes a healthy and tasty muffins that are keto and low carb recipe for a breakfast meal. To start afresh day this muffin the best with a nutritional punch!
Get the recipe here.

Suggested: Healthy Keto Muffins Recipes

3. Keto Chorizo Omelette

Omelette lover? Try this keto chorizo omelet that is spicy, fluffy and yummy breakfast meal to start a new day.
Get the recipe here.

Related: Keto Egg Salad Recipes & Keto Breakfast Recipes Without EggsAdvertisement

4. Keto Paleo Vanilla Mug Cake

Vanilla Mug Cake is my favorite keto recipes that I need in the morning breakfast. Made with a few simple ingredients that ready in only 5 minutes. Easy to make, simple, delicious, and keto-friendly this mug cake is perfect for a snack or dessert too!
Get the recipe here.

Suggested: Keto Mug Cake Recipes

5. Avocado Bowl

This vegan roasted potato avocado bowl is crispy, tender, and healthy breakfast for meal prep. This bowl is packed with fresh lettuce, cucumber, carrot, beet, and cover with fresh tahini.
Get the recipe here. Advertisement

Related: Healthy Dill Recipes & Keto Breakfast RecipesAdvertisement

6.

Almond Cream Cheese Keto Pancake

These cream cheese keto pancakes are ready just in 2 minutes with few ingredients. Make these pancakes with almond flour and that is so tasty and gluten-free. Low in carb and keto-friendly these pancakes are best for breakfast meal prep.
Get the recipe here.

Suggested: Healthy Almond Flour Recipes & Keto Pancake Ideas For Weight LossAdvertisement

7. Chia Pudding Recipe

Chia pudding! I love chia seed and you can make any flavor of chia pudding recipe at home. But this simple, easy, vegan, and gluten-free chia pudding is best for 7-day keto meal plan recipes that is healthy, high fiber, and perfect for breakfast, snacks, or desserts.
Get the recipe here.

Related: Delicious Chia Pudding Recipes For Weight loss

8. Keto Breakfast Sandwich

The sandwich is the best option for morning breakfast. For me, I love to eat a sandwich in the morning meal prep time. If you are on a diet, this keto-friendly breakfast sandwich is good for you. It is packed with freshly baked bread, and with other simple ingredients makes an ultimate breakfast sandwich.
Get the recipe here.

Suggested: Veg Club Sandwich Recipe

9. Breakfast Burrito

This breakfast burrito recipe is delicious and loaded with lots of simple ingredients. Covered with cheese this recipe is perfect for a 7-day keto meal plan in breakfast. So flavorful, layered with eggs, potatoes, chorizo sausage. Mexican cheese, Pico de Gallo, and fresh creamy avocado. The best meal for breakfast, agree?
Get the recipe here. Advertisement

Related: Keto Breakfast Recipes & Weight Watchers Breakfast Recipes With Points

10. Keto Bread With Butter

This paleo and homemade low carb bread are made with only 4 to 5 ingredients that best-ever breakfast meal for Sunday morning meal planning. For a busy day, this bread is an easy meal for breakfast and also you can store it for the next day’s meal.
Get the recipe here.

Suggested: Homemade Bread Recipes That You’ll Need

11. Avocado Devilled Egg

Looking for a healthy breakfast meal in the morning for a 7 days keto meal plan? This creamy, delicious, and healthy avocado egg devilled are the best ever recipes without mayo.
Get the recipe here.

Related: How To Make Egg Deviled Recipe For Snacks

12. Breakfast Cookies

These homemade healthy no-bake cookies are the easiest breakfast meal on the go for the rest of the week. You need only a few simple ingredients and its ready in 10 minutes without any bake.
Get the recipe here.

Suggested: Keto Cookie Recipes For Weight Loss & Delicious Chocolate Chip Cookie Ideas

Keto Meal Plan Lunches:

These lunch keto recipes are healthy, makes you full for a long time and helps to lose your weight.

1. Keto Chicken Enchilada Bowl

This chicken enchilada bowl is easy to prepare, comfortable food for any time, low carb, and keto-friendly meals for lunch.
Get the recipe here.

Related: Healthy Keto lunch Recipes

2. Big Mac Bowl

This low carb big mac bowl recipe is keto-approved meals that made with few simple ingredients. Best ever keto meals for 7-day keto meal plan lunch idea.
Get the recipe here.

Suggested: Meal Prep Recipes For Weight Loss & High Protein Lunch Ideas

3. Keto Broccoli Cheddar Soup

This Healthy Keto Broccoli soup with cheddar cheese is best for any time dinner or lunch and also comfort food for winter. this crackpot soup is better than Panera copycat. This Instant pot broccoli cheese soup serves with bread bowl or with any kind of side dishes like salad, with cookies, etc. Try this healthy easy soup at home!
Get the recipe here.

Related: Weight Watchers Soup Recipes With Smartpoints

4. Chicken Salad

This chicken salad is my favorite 7-day meal plan recipe for lunch. Best ever summer salad that creamy, healthy, and tasty salad sandwich or wrap.
Get the recipe here.

Suggested: Keto Chicken Recipes For Dinner & Healthy Instant Pot Chicken Recipe Ideas

5. Pizza Chicken Meal Prep

Pizza lover? Make this delicious chicken pizza recipe for meal prep. It is a low carb, gluten-free, and low-calorie recipe that so tasty and takes 20 minutes to make.
Get the recipe here.

Related: Keto Pizza Recipes & Low Carb Low Calorie Recipes

6. Cheeseburger Casserole Recipe

With few and simple ingredients this keto cheeseburger casserole recipe is best for dinner meal for your whole family.
Get the recipe here.

Suggested: Keto Casserole Recipes For Meal Prep & Keto Recipes For Weight Loss

7. Portobello Pizza Keto Stuffed Mushrooms

Portobello pizza is the best ever delicious recipe to make with keto stuffed mushrooms! Low carb, quick dish that makes with few ingredients and the whole family will love this recipe.
Get the recipe here.

Related: Keto Mushroom Recipes & Keto Recipes Under 3G Net Carbs

8. Shrimp Broccoli Alfredo

Healthy Easy Shrimp and Broccoli Alfredo Recipe are loaded with cream cheese, Shrimp, Pasta, Broccoli, and creamy parmesan. This keto recipe is easy-to-make and just ready within 30 minutes. This Shrimp Alfredo comforting recipe is best for dinner and serves hot to your family and friends.
Get the recipe here.

Suggested: Roasted Shrimp Recipes & Grilled Garlic Baked Shrimp Skewers

9. Cheesy Spinach Stuffed Chicken Breasts

Give your chicken repertoire a refresh with these Spinach Stuffed Chicken Breasts! Filled with a cheesy creamed spinach and bacon stuffing, this flavorful recipe makes for an easy and comforting dinner.
Get the recipe here.

Related: Spinach Orzo Recipe & Air Fryer Chicken Recipes

10. Keto Chicken Tenders

This juicy, healthy, and baked chicken tenders are so easy to make and low carb, gluten-free, keto recipe that your whole family will love in lunch or dinner time.
Get the recipe here.

Keto Meal Plan Dinners:

These recipes are so delicious and tasty that best for dinner and you whole family will love!

1. Loaded Cauliflower

Looking for a cauliflower recipe? Here you’ll get loaded cauliflower recipe packed with cauliflower, butter, cheese, chives, and bacon with seasoning, just ready within 20 minutes, you can add rice also. The ultimate Instant pot low carb and keto-friendly side comfort food for your diet. With cream cheese the recipe is so tasty, try this recipe today as a meal at lunch or dinner.
Get the recipe here.

Suggested: High Protein Meal Prep Recipes

2. Garlic Butter Chive Parmesan Pork

Grilled and baked garlic butter parmesan pork is garlicky, cheesy, butter taste and so simple and tasty. This recipe is perfect for a weeknight dinner or any holiday night!
Get the recipe here.

Related: Weight Watchers Air Fryer Recipes & Vegetarian Meal Prep

3. Low Carb Jamaican Curry Chicken

This low carb Jamaican Curry Chicken recipe is healthy and best for meal prep. Serve this chicken recipe with white-hot rice, jeera rice or roti or any other dishes.
Get the recipe here.

Suggested: High Protein Vegetarian Recipes & Vegan Meal Prep Recipes

4. Orange Chicken

Make this orange chicken recipe in this dinner meal. So tasty and crispy fried chicken coated in the orange chicken sauce makes a nice delicious flavor that will love to eat everyone!
Get the recipe here.

Related: Tasty Citrus Recipes & Immune System Boosting Recipes

5. Instant Pot Chicken Lettuce Wraps

These instant pot chicken lettuce wraps are my favorite dinner meal for a 7-day keto meal plan. So easy to make and it’s perfect dinner ideas for busy weeknights!
Get the recipe here.

Suggested: Instant Pot Recipe Ideas For Meal Prep & Keto Instant Pot Meals For Beginners

6. Easy Shrimp Avocado Salad With Tomatoes And Feta

Salad Lover and want to eat a salad with shrimp? These shrimp avocado salad with tomatoes and feta recipe is your next best ever summer dinner dish. It takes only 30 minutes to make. It is low carb and keto salad recipes that you will need at any time.
Get the recipe here.

Related: Summer BBQ Backyard Salad Recipes & Fruit Salad Recipes For Summer

7. Cauliflower Fried Rice

Looking for healthy and easy keto rice recipes? This Vegan Fried Cauliflower Rice is best instead of rice for lunch or dinner meals. Try this paleo recipe at home and get to know how to make this whole 30 casserole rice recipe.
Get the recipe here.

8. Hawaiian Pizza Chicken Meal Prep

This chicken recipe is healthy, low carb, and high protein meal. Loaded with pizza sauce, cheese, and another topping whatever you like. You can ever store this recipe in the freeze for 3-4 days.
Get the recipe here.

Suggested: Keto Freezer Make Ahead Meal Prep Recipes

9. Fried Cabbage With Bacon

Fried Cabbage with bacon is a delicious and low carb comfort food for meal prep. Quick and easy keto-friendly side dish recipe that perfect with any recipes and for a weeknight meal.
Get the recipe here.

Related: Creamy Keto Coleslaw Recipe & Keto Side Dish Recipes

10. Chicken Chili

Chicken chili is healthy and makes you a full recipe that you will need at dinner time. Loaded with green chili, chicken, corn, and chickpea paste that makes a creamy and thick recipe. So delicious and tasty recipe you will need to try!
Get the recipe here.

Suggested: Easy Keto Cheap Meal Recipes On A Budget & High Protein Chickpea Recipes

Keto Meal Plan Snacks:

Here’s a detailed guide to Keto Snacks Ideas that will go a long way in helping you plan your 7-day meal.

Incredible Easy Keto Snack Ideas Weight Loss!
High Protein Snack Recipes For On The Go!
Delicious Keto Fat Bombs Recipes That You’ll Love!Easy Keto Cream Cheese Fat Bomb Ideas For Evening Snacks!
Tasty Keto Cupcake Ideas For Best Ever Treats!
Healthy Popcorn Recipes To Make A Crowd!
Easy Tasty Keto Brownie Ideas That You Need To Try!
Delicious Keto Cookie Recipes For On the Go!

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10 Cheap Keto Meal Prep Ideas for an Effective Lunch

CHEAP KETO MEAL PREP IDEAS

Inexpensive keto meal prep ideas!

There are many benefits to creating your own keto meal prep such as being able to control what goes in it, having fresh food with no preservatives or artificial flavors, and not worrying about going out and finding something that fits the keto diet. 

Meal prep is a great way to save time and money on food.

Keto meal prep ideas are the best options for a quick lunch for work.

Prepare them ahead and reheat when required.

Meal preps can also be the no-cook keto lunch ideas like different kinds of fruits and salad mix.

Can you meal prep on keto?

Surely you can. There are plenty of keto recipes that will be good even if you store them.

Keto lunch meal prep is the one that everybody should do. It is worth the time so quickly make your lunch for office or college.

If you want to get back in shape and have a healthier lifestyle then easy keto meal prep is the answer. 

You need the appropriate glass containers with airtight lids not to spill your recipe out.

You can check amazon for some amazing keto prep containers.

What do I eat when I first start keto?

If you are just starting keto then it is better to eat only high-fat foods with zero carbs.

Eat avocados, coconut oil, nuts, chicken, and eggs.

Here is a 7-day keto diet meal plan to follow.

Other 11 easy keto recipes and 10 Office lunches just for beginners.

Oh! You may surely want to check 10 lazy-keto meals for the keto dieters.

This post contains affiliate links means I get a small commission if you buy from these links.

Glass Meal Prep Containers- 5 Pack, Air-Tight

Meal prep ideas cannot go wrong with these containers. Perfect ways to introduce meal prep ideas into your life. The containers are microwavable too (Not the lid though).

This is a great container and a bang for your buck. Dishwasher safe.

WHILE YOU ARE TAKING CARE OF YOUR LOW-CARB DIET

While you are trying to take care of your diet so much and eating right all day long, grab the best fitness journal that is simple.

This fitness journal will motivate you to be fit and eat the right foods. Track your body weight and measurement progress on a daily basis.

How do I meal prep for a week of Keto?

This is how to prep for a keto diet-

 1.

Keto Tuna Salad

-eatingonadime.com

The Keto tuna salad recipe is pretty easy to put together and tastes great on a bed of lettuce leaves. You can wrap it in lettuce wraps too for giving it a sandwich style. This keto salad recipe does not even need any re-heating. Simply make it and can devour it for a week. The easiest keto meal prep to prepare ahead.

Drain the tuna well else it will get watery as you store it. If you want to use canned tuna, then it is fine too. You can add a hard-boiled egg, but that should be pretty hard-boiled. 

Calories: 243, Fat: 22 g, Protein: 11, Carbs: 1g

Recipe from eatingonadime.com

2. Big Mac Salads

-wholelottayum.com

Salads are always a great way to stick to the keto lifestyle, especially for a cheap keto meal prep. The ground beef, cheese, and pickles all are zero carbs. Do check before purchasing your cheese that it does not contain any carbs. The big Mac salad is filled with plenty of vegetables, protein, and fats. The onion, pickles, and salad dressing will keep you full and satisfied for a long filled with different kinds of flavors.

The meal prep simply put together your mac salad in meal prep containers and do not dress it till you want to eat them. You can store it for up to 4 days in the freezer. The cold beef is not bad for our diet and this keto salad too does not needs any re-heating. Simply dress it and eat it.

Calories: 530, Fat: 44 g, Protein: 39 g, Net Carbs: 3 g

Recipe from wholelottayum.com

3. Sheet Pan Fajitas

-lifemadesweeter.com

Sheet pan fajitas is an easy and delicious one-pan meal for busy weeknights or meal prep. It takes just 30 mins to prepare this delicious tender chicken with bell pepper and homemade seasoning.

Serve in low-carb tortillas, salad, or cauliflower rice to make it a complete meal.

For meal prep, divide everything into lunch containers and enjoy it throughout the week. You should wrap tortillas separately. 

Calories: 342, Fat: 15 g, Protein: 37 g, Carbs: 12g

Recipe from lifemadesweeter.com

4. Keto Beef Stroganoff

-wholelottayum.com

This is a quick hot dinner to fall for. This is a gluten-free, dairy-free recipe containing only 7 carbs. Serve this low-carb beef stroganoff with cauliflower rice or zoodles. This is a quick 20-minute keto meal.

For meal prep store it in glass containers for up to 3 days and reheat when you want to eat.

Calories: 527, Fat: 22.2 g, Protein: 42 g, Net Carbs: 7 g

Recipe from wholelottayum.com

5. Egg, Chicken, Bacon Meal Prep

-mealpreponfleek.com

This is one of the easiest meal prep and a great easy keto lunch idea. Simple chop the vegetables and boil the eggs. Cut the cooked chicken and bacon and you are ready to go to the office with a colorful and healthy office lunch.

A keto meal prep that is nutritious and easy to decorate.

Recipe from mealpreponfleek.com

6. Spicy Chicken Meal Prep Bowls

-primaverakitchen.com

This recipe looks too good for a keto lunch prep.

This is a paleo, keto-friendly and gluten-free spicy chicken meal prep bowls that you can prepare for the week. Make it with spicy chicken, roasted green beans, broccoli, and mashed cauliflower.

Make it well-seasoned with coriander, paprika, crushed red pepper, and onion pepper. Toast the veggies and you are ready.

Calories: 437, Fat: 10 g, Protein: 39 g, Net Carbs: 6 g

Recipe from primaverakitchen.com

7. Steak Bites with Mashed Cauliflowers Meal Prep

-kirbiecravings.com

This is a low-carb garlic steak that bites with mashed cauliflower. Easy, tasty, and perfect for weekly meal prep.

For meal prep and reheating, do not recook the steaks. Just reheat them in the microwave. 

Calories: 411, Fat: 24 g, Protein: 36 g, Net Carbs: 9 g

Recipe from kirbiecravings. com

8. Buffalo Chicken Ranch Meal Prep

-40aprons.com

Buffalo Chicken meal prep is perfect for a lunch meal prep. Loaded with proteins, fats, and fibers. The cauliflower rice and homemade ranch dressing make it a full meal.

This is an easy meal-prep that you will actually make every week.

Calories: 287, Fat: 21 g, Protein: 13 g, Net Carbs: 5 g

Recipe from 40aprons.com

9. Low Carb Greek Chicken Meal Prep

-wholesomeyum.com

This recipe is just so easy. Only 20 mins to and you are ready with a low carb meal prep bowl for 4 varieties of meals.

For meal preps just add a Lil more olive oil and balsamic vinegar after re-heating to make it a fresh meal every time.

Calories: 287, Fat: 15 g, Protein: 28 g, Net Carbs: 6 g

Recipe from wholesomeyum.com

10. Italian Sausage Meal Prep

-primaverakitchen.com

Delicious one-pan meal prep bowls for an easy keto lunch recipe. Prepare it for your busy weeks. It is cooked on a sheet pan for 30-40 mins. It goes pretty well with whole 30, paleo, and gluten-free recipes too. A comforting quick lunch dish.

For meal prep use glass containers with leak-proof lids.

Calories: 319, Fat: 28 g, Protein: 12 g, Net Carbs: 6 g

Recipe from primaverakitchen.com

My Take on Keto Meal Prep Ideas for Lunch

In the end, what matters is that you are able to get your keto meal prep done with as little fuss and time as possible.

Having a plan in place before grocery shopping will help ensure that this happens!

A busy week or a quick dinner. Keto meal preps are a rescue to both.

The recipes that you can eat right at the moment after cooking and as well store them if you wish.

They stay as cool and fresh.

Grab the fitness journal to keep a track of your body weight and measurements in an effective way.

Using the right container is a key though.

Do not forget to check the glass meal prep containers.

Related Keto Lunch Ideas for Office

Keto Meal Prep Ideas suited for an office lunch

8 Keto Meal Prep Hacks to Save Time

SUMMARY

Certain meal prep hacks can make life simpler and more pleasant when you’re following a keto diet. Tips to follow include using more herbs and spices and adding pre-chopped veggies to your shopping list.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Meal prep can be enough of a challenge.

Throw the keto diet into the mix, and it’s even harder to plan your meals for the week and make sure you’re purchasing the right ingredients and using them to their fullest.

However, as long as you have a few tricks up your sleeve, you’ll be able to create delicious, planned meals that’ll last you all week long, for lunch, dinner, snacks, and more.

Plus, you can then make sure you’re eating healthy foods that are keto-friendly, rather than resorting to fast food or something available at work that’ll kick you out of ketosis simply because you were pinched for time and didn’t have something prepared on hand.

Keto Meal Prep Tips

Here are a few keto meal prep hacks from Ginger Hultin, MS, RD, keto expert, and Spokesperson for the Academy of Nutrition and Dietetics.

1. Chop Veggies Ahead of Time or Get Pre-Chopped

Whichever you choose, having vegetables on hand that are already sliced and diced will make it easy to whip up a stir-fry, throw into a soup, add to zoodles or burger recipes, and more.

“A ketogenic diet should include as many low-carb veggies as possible while maintaining your carbohydrate limits so prepping them ahead of time or purchasing them prepped will save you time,” she adds.

Since low-carb veggies, like broccoli, Brussels sprouts, cauliflower, are a huge component on keto, it’s smart to have them on hand to prevent reaching for something that’s not keto-approved. Plus, since they’re low in carbs and can be tossed with a fatty sauce or topping, like avocado dressing, oil, or butter, they’re a great vehicle for adding in more fats to reach your ratio requirement. (To recap, about 75 to 80 percent of your calories will come from fat on the keto diet.)

2. Don’t Fear Frozen Foods

“Frozen spinach and other veggies can be cost-saving, reduce food waste and help with meal prep on a ketogenic diet. Evidence shows that frozen foods maintain their nutrition very well so using frozen can help reduce how much fresh produce you need to purchase and store,” she says.

However, make sure whatever frozen foods you use are low in sugar and sodium, as some can be high, as shown on the label. (Hello sneaky sauces.)

With the right picks, you’ll have meals in no time, and if you’re eating frozen vegetables instead of fresh, they’ll have a long shelf life to go into various dishes.

3. Get Avocados in a Variety of Ripeness

As if anyone needed more reason to love and buy avocado, it’s pretty much an essential ingredient for those on the keto diet. Why? Well, it’s high in fats, low in carbs, and still has some good protein to keep you full and satiated.

“Buy avocados in a variety of ripeness. As you’ll likely be eating a lot of avocados due to their high fat content, purchase some ripe and some unripe so that you will always have the perfect one all week long,” she says.

Then you can use for anything—spread on low-carb toast, add to eggs, cover burgers, meat, or fish, create a creamy dressing for salads, use as a “boat” for tasty fillings, and more.

4. Buy Herbs and Spices Ahead of Time

Keto can become routine, where you really need a punch of flavor to go over that piece of plain meat or fish. “Eating keto gets much more enjoyable when the food tastes fantastic. Don’t be afraid to start using more herbs and spices in your food if you do go keto,” she says.

Some options? Basil, dill, oregano, parsley, cilantro, cinnamon, and turmeric are just a few, but there are so many more that all contain very small amounts of carbohydrates, but tons and tons of flavor. Just make sure to store them properly if fresh to extend their life, and if they’re dried, you should be okay!

5. Drink Up

Not booze—but water!

Don’t forget your water bottle when heading to work. “Especially in the beginning of the ketogenic diet, dehydration can be a very real danger,” she says, and even after you’ve transitioned, you might still experience dehydration, where that water will hydrate you and give you mental and physical energy to carry on with your day. Plus, it’s de-bloating, which will help you really see those results from keto you’re looking for.

“Make sure to include your hydration plan in your weekly keto meal prep. A variety of plain and carbonated water and feel free to include herbs or veggies like basil or cucumber and tea should be planned into your diet, too,” she says. That way, you’re getting water content from low-carb foods too, along with straight water.

“Keep track of your intake with a water pitcher or water bottle so that you know you’ll be getting enough,” she suggests, and pay attention to pee color. If it’s yellow, drink a glass or two of water.

6. Use that Muffin Tin

If you’re keto you’ll need to make recipes in bulk to have on hand for the week, and ones that can be portable so you can eat them whenever you need a boost of fuel.

Make “egg cups” in your muffin tin! You can eat eggs on keto, so make eggs with vegetables, high-fat cheese, and/or a meat, like bacon, chicken, chorizo, or turkey, with a dollop of avocado or some smoked salmon and sour cream on top for a protein-packed, high-fat egg cup to hold you over until your next meal.

Play around with various recipes—it’s easy to experiment with new savory flavors.

Here’s an easy 6-ingredient recipe to try: Keto smoked salmon egg muffins

7. Leave Shake Ingredients in Baggies

Making a shake is super fast and easy, but not when you need to gather all the ingredients from scratch to throw into the blender. Instead, create “baggies” of keto shakes and smoothies on one day of the week to keep in the freezer to last for the next couple of days. You can then open up the baggie, throw everything into the blender, add some liquid, and you’re set.

8. Keep Lettuce in the Fridge

Since you can’t eat bread on the ketogenic diet, lettuce wraps are the go-to when you want to stuff something into a sandwich or eat on the go. Keeping lettuce cups on hand is a great keto meal prep hack, as you can literally put anything in there last minute for an instant meal you can take anywhere. Think of lettuce as the vehicle for delicious keto-friendly meals to bring all the ingredients together.

Keto Meal Prep Made Easy

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Meal Prep. If you ask any of my friends, they will tell you I am the Queen of meal prepping. Even more so since I started a keto diet. The only thing that’s changed now is that I keto meal prep. I cut the carbs and upped the fat to make low carb meal prep an easy success!

Today I’m going to be sharing with you my secrets to meal prep success!

We’re talking everything from easy keto recipes, bulk meal prepping, my favorite kitchen appliances that make meal prepping easy, and even down to the containers I store my meal prepped food in!

Or if you’ve been doing keto for a while and just need a little help meal planning, we’ve got you covered! We now offer Keto Meal Plans! It comes with 4 weeks of keto meal plans for 1200 calories, 1500 calories and 1800 calories. 

It also comes with a 40 keto recipe meal prep ebook, how to meal prep ebook, meal prep instructions for each week, printable menus and instructional videos!

First let’s talk about the easiest ways to meal prep.

Meal Prep Techniques

Instant Pot Meal Prep

The Instant Pot and other pressure cookers are a great way to meal prep on a keto diet. Pressure cookers allow you to cook meals quicker than slow cookers, and they also allow you to make tough meat super tender!

We love the Instant Pot so much that we actually made two keto instant pot ebooks. 

Some of our favorite keto instant pot recipes to meal prep are:

If you love these keto pressure cooker recipes, then you sure join our Keto Instant Pot Facebook Group! We are very active and have over 113k members!

If you’re looking at buying an Instant Pot or other electric pressure cooker, be sure to read our post on the best Instant Pot accessories. We tell you which accessories are our favorites so you can be on your way to keto meal prepping. 

Slow Cooker Meal Prep

Slow Cookers and Crockpots are also good cooking methods for meal prep. You can prep a bunch of meals into gallon bags on the weekend and then dump them in the crockpot in the morning before work. Then you get to come home to a delicious cooked hot meal.

These are some of our favorite meals that can be prepped in a slow cooker:

Also, many of these recipes also have directions for a pressure cooker or instant pot if you prefer to cook them that way.

Food Processor Meal Prep

Believe it or not, I do a lot of keto meal prep using my food processor! Cauliflower rice is a thousand times easier to make with a food processor than by hand-grating. It’s also a whole lot cheaper than buying either fresh or frozen cauliflower rice.

The only thing that is a pain is the clean up! But it’s a small price to pay for the convenience of using a food processor. You can also use a food processor to chop nuts, grate zucchini, make nut butter, and so much more!

Other Ways to Keto Meal Prep:

Easy Keto Foods for Low Carb Meal Prep Include:

If you’re a huge fan of chicken, we wrote an entire post devoted to keto chicken meal prep that you should check out! We also have an ebook for keto freezer friendly family meals, which is perfect for meal prepping!

Once you have prepped all of your glorious keto meals, now it’s time to pack them up! I’m all about the glass containers. I tossed all of my plastic containers a few years ago and I’ve never gone back! Below are a few of my favorite glass storage containers.

We also wrote an entire post dedicated to keto breakfast meal prep and healthy meal prep tools for easy meal prep. 

Sign up below to join our newsletter if you want to be notified when a new recipe is posted?

If you found this post and you’re ready to start a keto diet, check out our 5 Day Budget Keto Meal Plan. You’ll get 5 days worth of recipes and eat for under $5 per day!

Or if you’ve been doing keto for a while and just need a little help meal planning, we’ve got you covered! Get 1 week of keto meal plans for free!

If you loved this post or any of our recipes, please leave a comment below. We love hearing from you! You can also tag #theketoqueens on social media. To stay up-to-date, FOLLOW US on Instagram @theketoqueens, Twitter, and Facebook.

The Best 10 Keto Meal Prep Recipes You’ll Love

Keto meal prep isn’t hard to do but there are a few things to keep in mind! The more that you can find great recipes for your keto meal plan, the better meal prep ideas you’ll continue to have.

When you’re on a low carb diet, you know just how important it is to find keto friendly recipes that are low in carbohydrates and high in protein instead. Meal prep is a great way to get started on learning how to jumpstart your keto diet in a way that will help to fuel your body in a healthy and simple way.

Many people feel that meal prepping is too hard to do, but that’s really not the case! In fact, once you realize that your ketogenic diet will easier to do when you can find easy to make keto meal prep ideas, you’re going to love the fact that it’s less work for you which gives you more time to do things that you love every day.

Why spend prep time finding and making keto friendly recipes?

I can assure you that once you realize that keto meal prep recipes actually help you in the long run, you’re going to look at your low carb diet in a whole new light.

I also refer to this as batch cooking, because I’m making a bunch of meals that are low carb in a short amount of time. This is what I like to do for breakfast recipes, lunch recipes, and dinner recipes so I can have them all ready to eat.

This makes it much easier to make sure that I’m sticking to my ketogenic diet and helping me reach my ultimate goal.

Is a keto diet hard? How Keto Meal Prep makes it easier!

Any diet can be hard to start in the beginning. When you’re cutting down on carbs and trying to figure out the best meals to cook, make sure that you understand that it’s going to be different while you’re learning how to make these meal prep recipes.

But different isn’t bad. I’m a big fan of eating a low carb diet and it really does make me feel better overall. I think that I pretty much think of cauliflower rice now as a side dish that I just know I’m going to have with every meal. (It’s so good for lunch and dinner!)

How to start the keto diet

Starting on the low carb keto diet is as simple as really just starting. And this is probably why you’re here! What you need is to gather up several low carb recipes (check!) and find a way to use them for all your meals. The answer? Make ahead keto meals!

The entire purpose of being on keto diets is to help your body get into ketosis. Once your body is in that state, it’s much easier to start burning through your stored fat and having your body start to work for you instead of against you.

Keep in mind that there are many meal ideas out there that are going to be a true treat to your taste buds. What I love about keto breakfast ideas or keto lunch recipes and dinner recipes that are low carb recipes is that you’re not having to skimp on flavor at all.

Some of my favorite meals just so happen to be keto friendly and I didn’t even know that until I started the keto diet!

Ready to fill your monthly meal prep with a plethora of awesome keto meal ideas? Check out some of the best recipes for keto meal prep below!

Keto Meal Prep Recipes perfect for the Keto Diet

Here are some great recipes that are perfect for a grab and go dish for an easy lunch or dinner. Make the keto diet work for you! (Some of these are ready in less than 30 minutes as well!)

Sub in a Tub

Photo Credit:
www.ketocookingwins.com

Meal prepping for lunch? You bet, and these Sub in a Tub lunch are just what you need to get through a busy day at work!

Continue Reading

Keto Meal Prep Instant Pot Chicken Bowls

Photo Credit:
ohsofoodie.com

See how to make keto meal prep chicken bowls with instant pot chicken breasts, avocado, riced cauliflower! This keto meal prep bowl recipe is easy, delicious, and made in under 30 minutes!

Continue Reading

Keto Egg Salad with Bacon

Photo Credit:
cookathomemom.com

This Keto Egg Salad with bacon recipe is healthy, super tasty and SO easy to make! It’s made with just a few simple

Ingredients and totally perfect for meal prep!

Continue Reading

Best No Tomato Chili (Full of Flavor)

Photo Credit:
agirlworthsaving.net

Looking for some low carb comfort food to warm you up on a cold day? This easy beanless chili is packed with flavor and only has 12 net carbs per serving!

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Blackened Shrimp Tacos

Photo Credit:
foodlove.com

Blackened shrimp tacos are flavored with Cajun seasoning, plump shrimp, and homemade low-carb taco shells. It’s a quick and easy keto-friendly meal prep recipe.

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Keto Crack Chicken (Easy Crock Pot Low Carb Dinner!)

Photo Credit:
www.savvyhoney.com

This decadent keto crack chicken slow cooker recipe is beyond easy to make. It’s made with chicken thighs that are slow-cooked to tender shredded perfection, ranch, cheddar, bacon, cream cheese, cream, and green onions.

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Cheesy Cauliflower Bake with Bacon

Photo Credit:
theforkedspoon.com

This Cheesy Cauliflower Bake combines the classic comforts of creamy macaroni and cheese with all that is awesome about bacon (hello, FLAVOR!) for one truly delicious low-carb casserole.

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Avocado Pesto – Keto, Vegan, Whole30, Paleo – Texanerin Baking

Photo Credit:
www.texanerin.com

This avocado pesto takes just minutes to make, calls for five ingredients, and is ultra-creamy. It’s also naturally vegan, whole30, keto, paleo, and nut-free. Can be made ahead of time and freezes great!

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See how simple it can be to get more protein and keto recipes into your diet? You’ll find gluten free recipes along with a ton of great breakfast ideas, lunch recipes, and dinner ideas as well!

Which one of these meal prep recipes are you going to start with first? I can’t wait till you discover how delicious keto friendly recipes can be!

Want to try more Keto recipes? Click the links below

Keto Swedish Meatballs

Keto Chicken Pot Pie

Keto Lasagna

90,000 Pizza snacks (keto diet) recipe

To share with friends:

You can hardly afford a traditional pizza while on a diet, but this recipe will be appreciated by adherents of the keto diet, as well as low-carb and gluten-free diets, and just all cheese lovers. The pizza turns out to be very cheesy, viscous and in taste is not inferior to the classic Margarita. His crust is mostly made from cheese! Grated mozzarella, mixed with sour cream, eggs and almond or coconut flour.The crust is baked separately and then covered with sauce, grated cheese and baked a second time until the topping is warm. Pizza on a thin crust will be a great snack at a home party. Cut it into triangles and place it on the table – everyone will love it!

Recommend

Nutritional information per serving:

Calories 160, Total Fat 13g, Saturated Fat 4.5g, Protein 10g, Carbohydrates 4g, Fiber 1g, Cholesterol 70mg, Sodium 250mg., sugar 1 g.

Time: 1 hour.
Difficulty: easy
Servings: 8

The recipes use measuring containers with a volume of:
1 cup (st.) – 240 ml.
3/4 cup (st.) – 180 ml.
1/2 cup (st.) – 120 ml.
1/3 cup (st.) – 80 ml.
1/4 cup (st.) – 60 ml.
1 tablespoon (tbsp. L.) – 15 ml.
1 teaspoon (tsp) – 5 ml.

Ingredients for the recipe:

Sauce

• 1/3 Art.canned chopped tomatoes (sugar free)
• 1 tsp olive oil
• 1 small garlic clove, minced

Keto dough

• 1.5 tbsp. grated whole milk mozzarella
• 2 tbsp. l. fat sour cream
• 2/3 tbsp. almond or coconut flour
• 2 large eggs, lightly beaten
• Olive oil, to brush

Toppings

• 1/3 Art. grated whole milk mozzarella
• Red pepper flakes and dried oregano, to be sprinkled with

Recipe:

1. Sauce :
   In a small bowl, combine tomatoes, olive oil, garlic and a large pinch of salt.Let sit at room temperature for at least 30 minutes ( sauce can be made the night before and refrigerated ).
2. Place the oven rack on the lowest level with the pizza stone or inverted baking tray and preheat the oven to 230 ° C.
3. Keto Dough :
   In a large microwave bowl, combine the mozzarella and sour cream. Heat in microwave at 1 minute intervals, stirring occasionally, until cheese is melted; let cool slightly.Add almond flour, eggs and 1/4 tsp. salt and knead the dough with your hands (it will be slightly moist and elastic).
4. Brush a piece of parchment with olive oil. Using your greased fingers, stretch the dough on the parchment into a 0.5 cm thick rectangular slab, making the edges slightly thicker to create a border around the perimeter. Place the dough on a preheated baking sheet or pizza stone and bake until golden brown, about 15 minutes. The dough can be baked the night before, cooled and wrapped.
5. Toppings :
   Remove the dough from the oven, top with the sauce and mozzarella and bake until the pizza is warm and the cheese is melted, about 5 minutes more. Sprinkle with red pepper flakes, oregano and salt. Slice into triangles.

Categories:

Pancakes (Keto Diet) Recipe | Grand culinary specialist

To share with friends:

Treat yourself to a delicious breakfast, even if you are on a keto diet.These plump, golden pancakes are made with a blend of almond and coconut flour, coconut milk, cream and eggs. Add ground macadamia nuts, coconut flakes and lemon zest and your diet pancakes are even tastier and more flavorful than traditional pancakes. Sweeten them with erythritol instead of sugar. Fry small pancakes for a better hold. Serve warm.

Recommend

Time: 1 hour.10 min.
Difficulty: easy
Amount: 10 pancakes

The recipes use measuring containers with a volume of:
1 cup (st.) – 240 ml.
3/4 cup (st.) – 180 ml.
1/2 cup (st.) – 120 ml.
1/3 cup (st.) – 80 ml.
1/4 cup (st.) – 60 ml.
1 tablespoon (tbsp. L.) – 15 ml.
1 teaspoon (tsp) – 5 ml.

Ingredients for the recipe:

• 1 st. almond flour
• 1/4 cup coconut flour
• 2 tspl. confectionery erythritol (see note)
• 1 tsp. baking powder
• 1/4 tsp coarse salt
• 0.5 tbsp. coconut milk without sugar
• 1/4 tbsp. heavy cream
• 1 tbsp. l. unsalted butter, melt and cool + extra to grease
• 1 tsp. vanilla extract
• 3 large eggs
• 2 tbsp. l. toasted coconut flakes, sweet
• 2 tbsp. l. toasted chopped macadamia nuts
• Zest of half a lemon

Recipe:

1. Combine almond and coconut flour, erythritol, baking powder and salt in a large bowl.
2. Combine coconut milk, cream, butter, vanilla extract and eggs in a separate bowl. Pour the liquid mixture into the flour mixture and knead the dough. Add coconut flakes, nuts, and lemon zest. Let the dough rest for 10 minutes.
3. Heat a large nonstick skillet over medium heat. Add enough oil to cover the bottom of the pan. Place in a skillet 2 tablespoons. l. dough and smooth with the back of a spoon into 8 cm circles. Fry until the pancakes are browned underneath and rise, about 3 minutes.
4. Turn over and fry the other side until golden brown and pancake done, about 2 minutes more; transfer to a plate. Repeat the same for the rest of the test. Serve the pancakes warm.

   Note

   Erythritol is a sugar substitute found in most health food stores or online stores.

Categories: 90,000 6 homemade keto recipes

One of the goals of the keto diet is to “reprogram” the metabolism so that the body extracts energy not from glucose, but from fats (and not only those that come from food).Ekaterina Predeina offers simple recipes for delicious dishes for this diet that contain more fats than proteins and carbohydrates.

Instead of dishes with eggs, cheese and bacon. Inside the turkey – the most interesting – a rich sauce of cheese and avocado.

Photo: nomnompaleo.com

6 homemade recipes for keto fans

RECIPE DIFFICULTY:

COOK TIME:

10 MINUTES

NUMBER OF SERVINGS:

not specified

CALORIES:

not specified

0 calories

Retspet from the-challenger.ru

PT1H

PT1H

Ingredients

Cream cheese

230 g

Light mayonnaise

1 st.l.

Garlic powder

¼ Art. l

Baked turkey meat

450 g

Lemon juice

1 st.l.

Bulgarian pepper

1 pc.

1. Remove the cream cheese from the refrigerator to soften at room temperature.Place it in a bowl and beat lightly with a mixer until creamy.
2. Cut the avocado in half, remove the pulp, crush with a fork and drizzle with lemon juice. Salt. Cut the peppers and cucumbers into thin strips.
3. Add avocado pulp, mayonnaise, garlic seasoning to the cheese. Mix everything with a mixer for about a minute. You should have a thick sauce.
4. Cut the turkey into thin slices. Cover each with a layer of cheese and avocado sauce and a few slices of pepper and cucumber.Roll the turkey slices into rolls.

Prepare for your lunch break in the evening by spending an hour roasting cauliflower – a low-carb keto vegetable – in a delicate creamy sauce.

6 homemade recipes for keto fans

RECIPE DIFFICULTY:

COOK TIME:

60 MINUTES

NUMBER OF SERVINGS:

not specified

CALORIES:

not specified

0 calories

Retspet from the-challenger.ru

PT1H

PT1H

Ingredients

Cauliflower

900 g

Butter

1 st.l.

Cream cheese

120 g

Heavy cream

120 ml

Chicken broth

60 ml

Grated cheese

100 g

1. Cut the cauliflower into small florets.Place them in a saucepan of lightly salted water and simmer over medium heat for 20-30 minutes, until soft and tender. Toss the vegetable in a colander and set aside for a while. You can also cook cabbage in a double boiler.
2. Take a deep frying pan, melt the butter in it and fry the white onion, chopped into rings, over medium heat until it becomes soft and transparent. Then add the cooked cauliflower to the skillet. Mixing it with onions, use a spatula to separate the inflorescences into even smaller pieces.Reduce heat.
3. Pour the chicken stock and cream into the pan and stir. Then add cream cheese to the mixture. Stir the ingredients with a spatula until the cheese is melted. If the contents of the pan begins to thicken, you can add some more broth. Finally, sprinkle with half the cheese and stir.
4. Remove the skillet from the heat, transfer the cauliflower and the creamy sauce to a baking dish, sprinkle with a layer of cheese on top and leave in the oven at 160 degrees for 15-20 minutes.

Salmon is a fatty fish, so it belongs in keto dishes. When baked, it will become a tasty and healthy end of the day.

6 homemade recipes for keto fans

RECIPE DIFFICULTY:

COOK TIME:

90 MINUTES

NUMBER OF SERVINGS:

not specified

CALORIES:

not specified

0 calories

Retspet from the-challenger.ru

PT1H

PT1H

Ingredients

Salmon fillet

900 g

Sesame oil

120 ml

Soy sauce

130 ml

Chopped garlic

1 h.l.

Ground dried ginger

1/2 tsp

Dried basil

1/2 h.l.

Dried oregano

1 tsp

Dried thyme

1/4 h.l.

Dried rosemary

1/2 tsp

Dried tarragon

1/2 h.l.

Butter

200 g

Fresh champignons

150 g

Green onions

50 g

1. Start by making the marinade.Combine spices (garlic, ginger, basil, oregano, thyme, rosemary, tarragon), soy sauce, and sesame oil.
2. If you have one large piece of fish fillet, divide it in half. Take a baking bag, place the fish, skin side up, and fill with the resulting marinade. Close the bag, place it in the refrigerator and let it sit for 1 hour if you need to cook the fish faster, or 3-4 hours if you want it to be better saturated with spices and turn out more spicy.
3. Preheat oven to 180 degrees Celsius.Cover the baking sheet with foil. Place the fish on it. Pour the marinade over the bag over the salmon. Place the baking sheet in the oven for 10-15 minutes.
4. While the salmon is baking, cook the vegetables. Chop the mushrooms thinly, then the onion. Heat a frying pan and melt butter on it, put mushrooms and onions in it, fry for 10 minutes, stirring occasionally.
5. Remove the fish from the oven and cover it with a mixture of oil, mushrooms and onions. Then bake the salmon for another 10 minutes.

Minimum carbohydrates, maximum energy during the diet – in a bowl of hearty broccoli cream soup, not bland in taste thanks to the addition of spicy curry.

6 homemade recipes for keto fans

RECIPE DIFFICULTY:

COOK TIME:

60 MINUTES

NUMBER OF SERVINGS:

not specified

CALORIES:

not specified

0 calories

Retspet from the-challenger.ru

PT1H

PT1H

Ingredients

Grated cheese

50 g

Cream 35% fat

200 ml

Butter

30 g

White onion

1 pc.

Curry spices

1 st. l.

Chicken broth

1 l

1. Melt the butter in the bottom of a saucepan and put the sliced ​​onion into it.Fry until golden brown. Pour chicken stock into a saucepan. Keep on medium heat until it boils.
2. Cut broccoli into small florets. Put them in broth, add a spoonful of curry. Continue to cook over medium heat – the contents of the pot should boil again. Then reduce the heat. Leave the soup to cook for another 15-20 minutes – during this time the broccoli should soften.
3. Remove the pan from the heat. Take a hand blender and grind the ingredients you just cooked with it.Then add the cream and cheese to the pan – not all at once, but a little at a time so that no lumps form in the soup. Use a blender again to mix everything together and get a creamy consistency. The soup can be served immediately afterwards.

This one differs from other green and vegetable salads with an unusual taste of blue cheese. Pair it with nuts, bacon, and spinach for a great low-carb snack.

Photo: independent.co.uk

6 homemade recipes for keto fans

RECIPE DIFFICULTY:

COOK TIME:

10 MINUTES

NUMBER OF SERVINGS:

not specified

CALORIES:

not specified

0 calories

Retspet from the-challenger.ru

PT1H

PT1H

Ingredients

Fresh spinach leaves

3 handfuls

Red onion

1 unit

Blue Cheese

3-4 st.l.

Almond petals

50 g

1. Fry the bacon strips without adding oil (your own fat is enough for this ingredient).Each side will need 2-3 minutes over medium heat until cooked through. Then chop up the bacon.
2. Crumble the blue cheese, cut the onion into thin rings and lightly press down on them with a knife – then it will become less bitter and spicy.
3. In a salad bowl, first put the spinach leaves, previously washed with water, onion rings, pieces of cheese and bacon, and almond slices on top. Choose a salad dressing of your choice (it should be based on oil).

You don’t need to bake anything – this is a cold-cooked dessert, so making this cheesecake will be a 5-minute pleasure, not a long ordeal at the stove and oven.

6 homemade recipes for keto fans

RECIPE DIFFICULTY:

COOK TIME:

5 MINUTES

NUMBER OF SERVINGS:

not specified

CALORIES:

not specified

0 calories

Retspet from the-challenger.ru

PT1H

PT1H

Ingredients

Soft cream cheese

200 g

Heavy cream

50 g

Stevia liquid

1 h.l.

Lemon juice

1 st. l.

Vanillin

at the tip of a knife

Lemon zest

1/3 h.l.

1. Take a deep bowl and put cheese and cream in it. Mix them together using a mixer until a pudding consistency is formed. Add stevia, lemon juice, vanillin and zest and stir again. Spread the resulting mass on the bowls.
2. If you want something very sweet, you can eat right away – the cheesecake is ready in this form.But it is better to put it in the refrigerator and wait an hour or two for the dessert to harden and acquire a more familiar density.

Previous article
Why is watermelon useful and how much you can eat

How to create a Keto menu? What is on the keto diet? Recipes + Videos.

The basic rules of the keto menu that I have defined for myself:

• The menu is compiled for a week
• Initially, we find keto dishes that we can prepare ourselves on the Internet or on our website.
• We independently check the indicators of proteins, fats and carbohydrates (BZHU) in each new dish. We don’t believe the Internet in everything. Indicators should be with the same proportions as in the entire menu. You can’t eat carbohydrates in the morning and drink oil in the evening. This is not keto.
• Checking the list of stop products. There is a lot of outright nonsense on the Internet and the keto menu is no exception, consider yourself BJU, exclude all foods and dishes with an included sugar content, a high carbohydrate content and a high glycemic index.
• When compiling the menu, we choose more varied product options, preferably less red meat dishes.
• After forming the list of dishes, we make a list of products and go to the store. The goal is that at home there should be only what you eat on keto. (Of course, if the whole family supported you).
• Always add more water and minerals to the keto diet. After each meal, it is better to eat a spoon, two fibers.
• Prepare food in advance. It is better to cook so much today so that it is enough for tomorrow until tomorrow evening.The goal is when it’s time to eat the food should be ready. Keto and buying a snack in a store or cafe are almost incompatible concepts. At least until you learn to find in any menu, only what you definitely can. You can cook and just do it every two days in advance.

For beginners, the question arises of how to count the BJU?

It’s simple – there are special applications, for example, I use the FatSecret application. It is very convenient, in it you can change the parameters and ratios of BJU to those recommended for you on keto and monitor whether you have overeatsed carbohydrates and protein.

In the program, we simply fill in the basic products of each dish by grams and see the result. If, in the end, the whole dish fits together within the proportions, then feel free to include it in the area.

This program I used for several months in the early stages of keto. I also wrote down everything I ate per day in this program in order to understand:

• how different food combinations affect me
• to what value can I raise the amount of carbohydrates, without the threat of leaving keto.

After a couple of months, such applications are no longer needed. Experience is gained, and you yourself will already take what is possible, what is not, and what is possible with restrictions.

I can also recommend sites like and similar. But don’t look for sites and product data that are best for you. If, somewhere it is written that in white bread 2 gr. carbohydrates, it means – someone just made a mistake. White bread cannot contain 2g. carbohydrates and still cannot be eaten on keto.Be realistic.

If this is difficult, or you just do not want to waste time, use our menu store . In it, you can choose a personalized offer.

5 keto recipes for the May holidays, HELLO! Russia

Try the keto diet: a nutritious menu that benefits from a low carbohydrate intake. Jen Fish, author of Easy Keto Recipes with Five Ingredients, has come up with an adaptable solution using simple, affordable foods to help you stick to a keto diet regardless of your lifestyle.These recipes can be tailored to suit your taste preferences and the groceries available in the store, but they can all be prepared at home or over an open fire in nature.

Egg roll made from bacon, spinach and avocado

For 2 servings you will need:

• 6 slices of bacon
• 2 large eggs
• 2 tablespoons of heavy cream
• Pink salt 9032
• Fresh ground 1 tablespoon butter (if needed)
• 1 cup fresh spinach (or any other greens of your choice)
• ½ sliced ​​avocado

Per serving: 336 calories, 29 g fat, 5 g carbohydrates, 17 g protein, 3 g fiber

Cooking:

1. For about 8 minutes in a medium skillet over medium heat, fry the bacon on both sides until crisp.Transfer it to a paper towel lined plate.
2. Whisk eggs and cream in a medium bowl and season with pink salt and pepper.
3. Add half the egg mixture to the skillet with bacon lard.
4. Cook the egg mixture for about 1 minute or until solid, then turn over with a spatula and cook on the other side for 1 minute.
5. Transfer the prepared egg mixture to a plate lined with paper towels to absorb excess fat.
6. Repeat steps 4 and 5 for the other half of the egg mixture.If the pan dries out, add the butter.
7. Place the prepared egg mixture on each of two preheated plates. Top with half prepared fresh spinach, bacon and avocado each.
8. Season with pink salt and pepper and roll. Serve hot.

Burger with egg and cheese

For 2 servings you will need:

• 4 slices of bacon
• 175 g ground beef
• Pink salt
• Freshly ground black pepper
• 2 tablespoons
• 2 large eggs
• 2 slices of cheddar cheese

Per serving: 578 calories, 48 ​​g fat, 2 g carbohydrates, 34 g protein

Cooking method:

1. In a large skillet over medium heat, fry the bacon on both sides for 8 minutes until crisp.Transfer the bacon to a plate lined with paper towels.
2. Form two ground beef patties. Use a small glass or cookie cutter to cut the middle of each (like a donut). Take the cut meat and add it to the edges of the two cutlets. Season with pink salt and pepper.
3. In a skillet still over medium heat, melt the butter. Arrange the burger patties, cook the first side for 2 minutes, then turn over.
4. Crack an egg in the middle of each burger and cook until the whites are stiff, 1 to 2 minutes. Season the eggs with pink salt and pepper.
5. Place 1 slice of cheddar cheese on top of each egg, turn off the heat and cover the pan with a lid to melt the cheese, about 2 minutes.
6. Transfer the burgers to two bowls, place two slices on top and serve.

Cheese chips with guacamole

For 4 servings you will need:

• For cheese chips – 1 cup of shredded cheese
• 1 avocado, mashed into a spoonful
• 90 Juice220 sliced ​​lime 1 teaspoon 1 jalapeno diced
• 2 tablespoons fresh cilantro leaves, chopped
• Pink salt
• Freshly ground black pepper

Per serving: 323 calories, 27 g fat, 8 g carbohydrates, 15 g protein, 5 g fiber

Cooking method:

1. For cheese chips, preheat oven to 180 ° C.Line a baking sheet with parchment paper or a silicone mat.
2. Place ¼ cups of grated cheese on a baking sheet, leaving enough space between the slides, and bake for about 7 minutes, until the edges are brown and the middle is completely melted – the same can be done in the grill pan.
3. Place the baking sheet on the wire shelf to cool and let the cheese chips cool for 5 minutes. When you remove the chips from the oven, they will be soft, but crispy when they cool.
4. For the guacamole, in a medium bowl, combine the avocado, lime juice, jalapeno and cilantro, season with pink salt and pepper.
5. Place the guacamole on top of the cheese chips and serve.

Chicken wings with parmesan and garlic

For 4 servings you will need:

• 8 tablespoons (115 g) butter
• 2 chopped garlic cloves
• 1 tablespoon
• 1 tablespoon Italian spices

¼ cup grated Parmesan cheese and another ½ cup

• Pink salt
• Freshly ground black pepper
• 500 g chicken wings

Per serving: 738 calories, 66 g fat, 4 g carbohydrates, 39 g protein

Cooking method:

1. Preheat the multicooker to the maximum by placing a saucepan in it.Line a baking sheet with aluminum foil or a silicone mat.
2. Place butter, garlic, Italian seasoning and ¼ cup Parmesan cheese in a slow cooker and season with pink salt and pepper. Let the butter melt and stir the ingredients until well combined.
3. Add the chicken wings and stir until the mixture is covered in butter.
4. Cover the multicooker and cook for 2 hours 45 minutes.
5. Preheat the grill.
6. Transfer the wings to the prepared baking sheet, sprinkle the remaining ½ cup Parmesan cheese over the wings and grill until crisp, about 5 minutes.

Strawberry-lime ice cream

For 4 servings you will need:

• ½ (185 g) cans of coconut cream

90 220 ¾ cup unsweetened coconut milk or ¾ cup heavy cream

90 220 2 tablespoons or 2 drops of liquid stevia

• 1 teaspoon freshly squeezed lime juice

90 220 ¼ cup peeled and chopped strawberries (fresh or frozen) – substitute blackberries for strawberries

Per serving: 166 calories, 17 g fat, 5 g carbohydrates , 1 g protein, 1 g fiber

Preparation:

1. In a food processor (or blender), combine the coconut cream, sweetener and lime juice.
2. Add the strawberries and stir gently, being careful to maintain their texture.
3. Pour into ice cream tins and freeze for at least 2 hours. Before going on a picnic, it’s best to put ice cream in a cooler bag.

Keto diet – keto diet menus and recipes, reviews on the keto diet

During a keto diet, the body receives enough calories and a person does not feel hunger, but excess weight goes away due to the phenomenon of ketosis.

During the keto diet, carbohydrates are completely excluded from food \ sportadvice.ru

During quarantine, many wonder how not to gain extra pounds sitting at home when the refrigerator with food is always at hand. Moreover, it is spring on the street, and summer is ahead, therefore, the kilograms that have accumulated over the winter, require elimination. The keto diet can help with this. During the keto diet, the body receives enough calories and the person does not feel hunger, but the excess weight goes away due to the phenomenon of ketosis.

Reviews from nutritionists confirm that the keto diet has proven to be effective, and the result is stable due to the absence of a stressful abrupt transition from fasting to a regular diet.

What is the keto diet:

The keto diet appeared to treat several diseases, but then found its place in dietetics. The principle of the diet is as follows: the body uses carbohydrates as the main “fuel” for the brain. With a sharp reduction in carbohydrates in the diet below 20 grams per day, the amount of glucose is critically reduced – and there is not enough energy for normal functioning and fat oxidation.To nourish the brain, the body starts the process of obtaining alternative energy – ketosis. It is the process of breaking down fat in the body to form ketone bodies that are used as alternative energy.

Harm of the keto diet:

One of the disadvantages of such a diet is poor understanding of the process. It is difficult for people to understand how you can eat and lose weight at the same time, and they are also afraid that without glucose the brain will have nothing to eat. The mechanism of ketosis described above will help you understand the principle of the keto diet.The real disadvantage is unbalanced nutrition. All carbohydrates are excluded, a process is artificially triggered, which usually is not so active, the load on the liver increases. This is quite unhealthy. The keto diet is prohibited for diabetics, pregnant and lactating women, people with chronic diseases. With ketosis, you may smell acetone from the mouth, body and urine. This is an individual phenomenon and is completely invisible for some. To minimize odor, you should drink more than 2 liters of water per day so that acetone is excreted more actively.Lack of vegetables can cause digestive problems. According to nutritionists, the keto diet is a pretty extreme kind of diet. Refusal of carbohydrates threatens with breakdowns on unhealthy diet, headaches, weakness, chills. When switching to a keto diet suddenly, exacerbation of pancreatitis and other health problems can occur.

The effectiveness of the keto diet:

The exclusion of carbohydrates from the diet does not allow the body to use substances as usual: store fats “in reserve”, and use carbohydrates as the main energy.Thus, the body switches to using energy from fat, starting the process of ketosis. High-calorie foods are satiating and help to avoid breakdowns. There is no severe hunger, since there are no sharp surges in blood sugar. The main advantage of such a diet is that the lost weight will not return, since there is no sharp change in nutrition and artificial reduction of calories. However, due to the large amount of proteins and fats in the diet, few kilograms are consumed per week.

One of the disadvantages of such a diet is a poor understanding of the \ yousense process.info

Keto diet menus for the week for women:

Carbohydrates are excluded from food completely. And this means that nothing sweet, cereals, fruits, pastries, starchy or sweet vegetables (such as beets, carrots, potatoes) are allowed. You can only green vegetables, but when they are eaten, the amount of carbohydrates should not exceed 20-50 grams per day.

Day 1

Breakfast: two boiled eggs

Snack: avocado

Lunch: salad with walnuts, cheese and beef, chicken broth

Afternoon snack: kefir

Dinner: cabbage rolls with beef.

Day 2

Breakfast: scrambled eggs with ham

Snack: a handful of nuts

Lunch: mushrooms with cheese, green salad

Afternoon snack: fermented baked milk

Dinner: cheesecakes with sour cream.

Day 3

Breakfast: toast with peanut butter

Snack: egg

Lunch: fish soup

Afternoon snack: kefir

Dinner: meat salad.

Day 4

Breakfast: cottage cheese

Snack: cheese, apple

Lunch: chicken broth, boiled egg

Afternoon snack: fermented baked milk

Dinner: beef entrecote, salad of green vegetables with butter.

Day 5

Breakfast: scrambled eggs from 2 eggs

Snack: avocado

Lunch: baked chicken, herbs

Afternoon snack: cottage cheese with nuts

Dinner: cheese, zucchini pancakes.

Day 6

Breakfast: toast with ham and cheese

Snack: slice of cheese, green apple

Lunch: fish cutlet, tomato and cucumber salad

Afternoon snack: plain yogurt

Pork chop: pork chop greens.

Day 7

Breakfast: omelet of 3 eggs

Snack: salad of boiled beef and green vegetables

Lunch: meat lunch, brown rice

Afternoon snack: fermented baked milk

Dinner: baked red fish, vegetables.

Keto diet has its pros and cons \ iform.dk

Keto diet recipes:

Fritters with cottage cheese and berries without added flour . Ingredients for 4 servings: 4 eggs, 200 g (225 ml) cottage cheese, 1 tbsp. l. (8 g) crushed psyllium husk powder, 50 g butter or coconut oil.Topping: 50 g fresh raspberries, fresh blueberries or fresh strawberries, 225 ml heavy whipping cream.

How to prepare: Add eggs, cottage cheese and psyllium husks to a medium bowl and mix together. Let the mixture sit for 5-10 minutes to thicken a little. Heat butter or coconut oil in a nonstick skillet. Fry the pancakes over medium or low heat for 3-4 minutes on each side. Do not make them too large, or it will be difficult to turn them over.Add the cream to a separate bowl and beat until soft peaks form. Serve the crepes with whipped cream and berries of your choice.

Keto bread with zucchini . Ingredients: 8 eggs, ½ cup coconut, butter, or ghee, ½ cup xylitol, 1 teaspoon vanilla, 1 ½ teaspoon ground cinnamon, ½ teaspoon ground nutmeg, ½ teaspoon salt, ¾ cup sifted coconut flour, 1 teaspoon spoon baking powder, 1/2 cup pecans or chopped walnuts, 1/2 cup chopped zucchini.

Method of preparation: Mix together eggs, butter or ghee, sugar, vanilla, cinnamon, nutmeg and salt. Mix coconut flour with baking powder and add through a sieve to the dough, mix well until there are no lumps in the dough. Add the finely chopped zucchini and don’t forget the nuts. Pour the dough into a 23 x 13 x 8 cm bread pan and bake at 175 degrees Celsius for 60 minutes. Remove the bread from the mold and let it cool.

Baked fish with Brussels sprouts and mushrooms .Ingredients for 4 servings: 650 g cod, 450 g Brussels sprouts, 200 g mushrooms, 2 tbsp. l. small capers, ½ teaspoon dried thyme, 1 tbsp. l. olive oil, 30 g butter, for frying, salt and pepper, Rose butter: 150 g butter at room temperature, ½ clove of garlic, ¼ tsp. salt, 1 tbsp. l. pink pepper, coarsely ground, 75 g grated Parmesan cheese, ½ teaspoon lime juice or white wine vinegar.

How to prepare: Combine all ingredients for rose butter (best at room temperature) in a bowl using a fork or hand mixer.Set it aside. Preheat oven to 200 ° C. Cut Brussels sprouts in half and place in a baking dish. Pour olive oil on top, season with salt and pepper. Bake for 10-15 minutes, or until tender.

Cut the mushrooms into two or four pieces, depending on their size, fry in butter and thyme. Once the mushrooms are tender, add the capers and fry for 2-3 minutes. Season with salt and pepper to taste.

Remove the Brussels sprouts baking dish from the oven and place the mushroom and caper mixture on top.

Season the cod pieces with salt and pepper and place on top of the vegetables. Add the rose butter you cooked earlier. Bake for 20 minutes, or until fish is the color you want.

If you notice an error, select it with the mouse and press Ctrl + Enter

Everything you want to know about the keto diet

Contents:

Fashion bloggers and glossy magazines are everywhere shouting about different methods of weight loss: gluten-free diet, Kremlin diet, fresh juices, according to blood type and hundreds of others.You can argue as much as you like about the effectiveness of each of the methods, but what’s the point if the main question of women still remains “how to lose weight?” Diets often have negative associations, since they imply restrictions and discomfort, but ketogenic nutrition is difficult to attribute to them. The keto diet is a diet high in fat and protein and minimal in carbohydrates.

How does it work?

Our body is designed so that it receives energy for its work from carbohydrates (glucose).An alternative source of energy is the breakdown of fats, or rather the so-called ketone bodies. When blood glucose is low (without carbohydrates, this is inevitable), fat reserves are used. By absorbing them as fuel for the body and brain, extra centimeters begin to leave.

Accordingly, the goal of the diet is to induce a metabolic state in which the amount of carbohydrates in the diet is reduced to a minimum and the amount of fat consumed is maximized.

Remember that any diet is stressful for the body and body. When choosing a way to lose weight, try to correctly assess your health and fitness. To learn more about stress-relieving nutrition, hormones on the psyche, and coping with negativity, download our Guide to Overcoming Stress, which will help you find inner answers and better understand yourself.

In 2016, the results of a study were published in which scientists and medical professionals studied the effects of a low-carb diet on the body and risk factors for cardiovascular disease.It was concluded that subjects on the low-carb diet lost significantly more weight than those who continued to consume carbohydrates. The second side of the coin turned out to be that weight loss was associated with an increase in cholesterol, which is not good for health.

To date, there are a large number of techniques aimed at reducing one of the indicators of BJU. The leader of the last few years can be called the Ducan diet – a protein nutritional system consisting of four stages.Which of the ways to prefer is up to you.

The ratio of BJU on a keto diet

What is ketosis?

This is a state of the body when ketone bodies or ketones become the main source of energy. In order for the body to start working in this mode, it is required to observe carbohydrate fasting for 3-4 days, and then proceed to one of the suitable types of keto diet.

Types of keto diets

Classic. This is a low-carb and high-fat diet.Actually, the whole article is devoted to its classic version, in which the ideal ratio of BJU is: 75% fat, 20% protein and 5% carbohydrates.

Cyclic Keto Diet . In this case, it means the alternation of 5 days with strict adherence to the diet and 2 days of the so-called “cheat meal”, when the consumption of 400-500 g of carbohydrates per day is allowed, which allows you to replenish glycogen stores.

This option is most often used before or during increased and intense sports loads.This way of eating helps to speed up the metabolism, burn fat residues and gain lean muscle mass. Many nutritionists insist that the correct diet should be balanced, therefore, of the listed diet options, they prefer this one.

Targeted Keto Diet. Suitable for professional athletes, most commonly used by bodybuilders. In this case, it is allowed to consume carbohydrates an hour and a half before the start of the workout. This type of ketogenic diet allows you to replenish glycogen stores so as not to drive yourself to exhaustion, and at the same time not get out of ketosis.

Positive and negative aspects of the keto diet

Pros:

• With a ketogenic diet, there is no dramatic change in nutrition and artificial reduction in calories, which usually lead to the fact that after losing weight, weight returns, and sometimes increases.
• As a rule, the feeling of hunger goes away and stamina increases.
• The keto diet can help you lose weight quickly. That is why it is often used by public people to prepare themselves for urgent filming or significant events.
• Low-carb diets are often preferred by people with insulin resistance and metabolic syndrome because they see excellent results and resolution of chronic disease. Lowering carbs to ketogenic levels of 25-50 grams per day helps keep insulin levels down and normal.
• The keto diet has also been recommended as a drug-free treatment for difficult-to-control childhood epilepsy. This is evidenced by research in 2016.
• It may be beneficial for losing excess fat and improving general condition for people with type 2 diabetes.This was reflected in a foreign study in 2018, in which 2.5 thousand people took part. Some of the subjects had a diet low in carbohydrates, while others ate in a more balanced way. The main focus of the study was glycemic control. Through systematic observations, analyzes and comparisons, scientists have come to the conclusion that the keto diet has a beneficial effect on the body and can be used as part of an individual treatment plan, under the supervision of a doctor.

Cons:

• The most common side effects are constipation, mildly low blood sugar, or upset stomach.
• Less commonly, low-carb diets can lead to kidney stones or increased acid levels in the body (acidosis).
• Other side effects may include the “keto flu,” which includes headache, chills, sometimes fever, weakness, irritability, and bad breath.
• When your body burns fat stores, it puts a strain on the kidneys and also raises the level of ammonia in the blood.
• Poor diet and lack of balance.As carbohydrate intake is minimized, significant dietary restrictions appear.
• Many people note that at first there is a general weakness of the body, lethargy and drowsiness.
• Ketone bodies are quite toxic to the body, so it is important not to tempt fate on your own and seek professional advice from a nutritionist or doctor who will observe you during your weight loss.

Contraindications

Who Should Avoid The Keto Diet?

• People with liver and kidney diseases, high cholesterol, and metabolic disorders.
• Diabetics are advised to experiment with nutrition only under the supervision of a physician.
• Pregnant and breastfeeding women.

A separate article was devoted to the diet for pregnant women, which explained in detail what method of nutrition is necessary in order not to harm yourself and the child.

What to Eat and Drink on a Keto Diet? What foods can I eat?

Unprocessed meat , i.e. without salting, preservation, smoking, etc.e. Pork, lamb, beef, duck, fatty parts of chicken and turkey, bacon and lard are suitable. Refrain from sausages and sausages.

Fish and seafood . Salmon, salmon, saury, sardines, mackerel, herring and any seafood are great. Avoid breading in cooking, as it contains carbohydrates.

Recommended Food List for the Keto Diet

Eggs. Eat in any form: boiled, stuffed, fried in butter, omelet, etc.d.

Vegetables growing above the ground . Favorites include cauliflower, cucumber, asparagus, avocado, broccoli, spinach, green beans, and zucchini. Say goodbye to root vegetables: potatoes, beets, onions, carrots, celery root, etc. Use olive oil or butter for cooking.

TOP vegetables with a minimum carbohydrate content

Dairy products : cottage cheese, butter, cheese, cream, sour cream. The main condition is that they must be bold.

Nuts . Good for a snack other than cashews. It is better to exclude this type due to its high carbohydrate content.

Oils and fats. If we talk about vegetable oils, then give preference to olive. Also very popular is coconut, which can significantly diversify the taste palette of food.

What to drink?

During the keto diet, it is important to drink plenty of water, water helps to get rid of toxins in the body.

A 2015 study found that replacing diet drinks with water after a main meal can lead to greater weight loss and also improve insulin resistance.

Drinks containing the least amount of carbohydrates

Eliminate all sodas and juices, energy drinks and smoothies, and beer.

What to drink besides water? Coffee and tea without sweeteners, and wine is the least harmful in terms of carbohydrate content.

What foods to avoid?

First of all, you will have to gather all your will into a fist and give up what you are most attracted to: sweets, candies, cakes, cookies, chocolate bars, donuts and breakfast cereals. Sugar-free diets have long been popular among women around the world, and they eliminate simple carbohydrates and refined sweeteners, which help reduce the risk of heart disease.

Products containing starch: bread, pasta, rice, corn, potatoes, peas, chips, cereals, muesli and so on.If you see the word “whole grain”, put the item back on the shelf.

Legumes, first of all, give up beans and lentils.

Try not to drink milk and say goodbye to latte (contains 18 grams of carbohydrates), avoid low-fat yogurt.

For fruits and berries, the best choices are raspberries, strawberries, blueberries, watermelons and melons. Bananas, grapes, mangoes, pears, apples and kiwi can spoil carbohydrate statistics.

Foods to avoid on the keto diet

One smart man said that “losing weight without limiting food is the same as conquering laziness without getting up from the couch.”Expect to work hard and change your eating habits.

Example of a keto menu for the week

To diversify your diet and achieve your goals, you will have to love to cook. What can be the food during the week?

Monday

• Breakfast: scrambled eggs with ham, cheese and spinach.
• Lunch: chicken broth and vegetable salad dressed with natural mayonnaise.
• Dinner: baked fish with vegetables (green beans and herbs) and brown rice.

Tuesday

• Breakfast: omelet with grated cheese and steamed fish cakes.
• Lunch: tuna salad with avocado and lettuce mix, seasoned with olive oil or natural mayonnaise.
• Dinner: vegetable stew with meat.

Wednesday

• Breakfast: boiled eggs and toast with cream cheese and avocado.
• Lunch: meat borscht.
• Dinner: seafood salad and cauliflower pancakes.

Thursday:

• Breakfast: 2 eggs and asparagus fried in butter.
• Lunch: puree soup and vegetable salad.
• Dinner: mushroom casserole.

Friday:

• Breakfast: sandwich with smoked salmon and avocado.
• Lunch: fish soup.
• Dinner: frittata with fresh spinach.

Saturday

• Breakfast: omelet with mushrooms and cheese.
• Lunch: boiled chicken with hummus and lettuce.
• Dinner: cabbage salad and baked turkey with cream cheese sauce.

Sunday

• Breakfast: mushroom casserole.
• Lunch: chicken soup.
• Dinner: chop with avocado and green beans fried in butter.

An example of a keto breakfast

Conclusion: how many people, so many methods of losing weight. A ketogenic diet is a short-term diet that focuses on weight loss rather than health benefits. The results of clinical studies examining the effect of ketogenic diets are controversial, so it should be practiced for no more than a few months and under the supervision of a doctor.

If you are not ready for drastic changes in your diet, then you should pay attention to the FitCurves weight management program, which is based on a 3-phase nutrition system aimed at restoring metabolism.