Its always important to keep track of what you eat and when you eat while on the keto diet.
As we said before, more high fat food and less carb.
Its easier said than done to do this and many people struggle with staying on track while on the diet.
For some people it can get extremely boring or frustrating because of lack of variety and this is where we are here to help.
There are certain recipes that you can substitute certain meats for others (such as beef instead of chicken, or vice versa) and the nutritional value wont change a lot but try not to deviate from recipes unless you know ingredient substitutes.
Of course, theres the typical substitutes like switching between nut flours but still, its always safe than sorry so that you dont ruin your hard work and end up getting out of ketosis because of a flavor choice.
I will include recipes for breakfast, snack, dinner, and dessert, so that you dont have to feel like you are sacrificing flavor for a better body.
Below youll find enough recipes to last a week and you can mix and match as you like.
Keto Breakfast Recipes:
No one ever looks forward to making food when they first wake up,but in order to make things a bit more flavorful in the morning, try out one of the recipes below and have a delicious start to your day.
Theres a lot of focus on eggs but thats because its an excellent (egg-cellent!) source of protein in the morning and its very filling.
Keto Bacon and Eggs
Nutritional Values:
Calories 378
Calories from Fat 30%
Carbs 35.6g
Ingredients:
100 gr Bacon Rashers
8 egg whites
Pepper and salt, to taste
1 onion
1 tbsp Olive oil
Instructions:
In a frying pan, pour in the olive oil. Cook the bacon on a medium flame.
Chop the onions finely and add it in the frying pan.
Keep stirring until it turns brown.
When the onions andbacon are cooked, add in the egg whites and scramble it altogether. Sprinkle with pepper and salt and serve with lettuce.
Keto Scrambled Eggs with Onions and Nuts
Nutritional Values:
Calories 199
Calories from Fat 23%
Carbs 6g
Ingredients:
3 eggs
1 cup sliced onions
cup tomatoes
1 tbsp Olive Oil
1 tbsp pine nuts
Salt and pepper, to taste
Instructions:
In a frying pan, pour in the olive oil and add in the onions and cook till golden brown. Add in the tomatoes and fry for 5 minutes. Remove the mixture from flame and set it aside.
In a bowl, whisk the eggs well, add salt and pepper according to your taste. Next add in the onion and tomatoes into the egg mixture.
Now cook the egg mixture on low flame and stir continuously until it is scrambled well. Add in the pine nuts. Remove from heat and serve.
Keto Breakfast Tapas
Nutritional Values:
Calories 664
Calories from Fat 79%
Carbs 5g
Ingredients:
110 g (225 ml) cheddar cheese
225 g prosciutto
225 g chorizo
125 ml mayonnaise
110 g cucumber, sliced
50 g red bell peppers
Instructions:
Cut the cold cuts, cheese and vegetables into sticks or cubes. Arrange on a plate, serve and enjoy.Feel free to use different cheeses such as mozzarella, gouda, etc., and different meats like salami and serrano ham.
If you want to sneak in some more flavors and colors, throw in an avocado, some mozzarella or radishes, and walnuts, but be sure to adjust the carb, fat, and protein grams for the changes you make.
Keto Smoke Salmon, Egg, and Avocado
Nutritional Values:
Calories 1278
Calories from Fat 83%
Carbs 5g
Ingredients:
4 eggs
tsp sea salt
tsp ground black pepper
150 g butter, at room temperature
2 avocados
2 tbsp olive oil
1 tbsp fresh parsley, chopped
110 g smoked salmon
Instructions:
Place the eggs in a pot carefully. Cover with cold water and place on the stove without a lid. Bring the water to a boil. Lower the heat and let simmer for 7-8 minutes. Remove the eggs from the warm water and place them in a bowl with ice-cold water to cool.
Peel the eggs and chop them finely. Mix eggs and butter with a fork. Season to taste with salt, pepper and other flavors of your choice, see different suggestions below.
Serve the egg butter with a side of diced avocado tossed in olive oil and finely chopped parsley and a few slices of smoked salmon.
Keto Seafood Omelet
Nutritional Values:
Calories 872
Calories from Fat 86%
Carbs 4g
Ingredients:
2 tbsp olive oil
150 g cooked shrimp or seafood mix
1 red chili pepper
2 garlic cloves (optional)
tsp fennel seeds or ground cumin
125 ml mayonnaise
1 tbsp fresh chives or dried chives
6 eggs
2 tbsp olive oil or butter
salt and pepper to taste
Instructions:
Preheat broiler. Broil the shrimp or seafood mix in olive oil together with minced garlic, chili, fennel seeds, cumin, salt and pepper. Set aside and let cool to room temperature.
Add mayo and chives to the cooled seafood mixture. Whisk the eggs together. Season with salt and pepper. Fry in a non-stick skillet with plenty of butter or oil.
Add the seafood mixture when the omelet is almost ready. Fold. Lower the heat and allow to set completely. Serve immediately.
Keto Avocado Eggs with Bacon Sails
Nutritional Values:
Calories 144
Calories from Fat 83%
Carbs 1g
Ingredients:
2 hard-boiled eggs
avocado
1 tsp olive oil
60 g bacon
salt and pepper
Instructions:
Preheat the oven to 350F (180C). Place the eggs in a sauce pan and cover with water. Bring to a light boil and let simmer for 8-10 minutes. Place the eggs in ice cold water immediately when they are done to make them easier to peel.
Cut the eggs into halves lengthwise and scoop out the yolks. Place them in a small bowl. Add avocado and oil and mash until combined. Salt and pepper to taste.
Place the bacon on a baking sheet and bake until crispy. It takes about 57 minutes. You can also fry them in a in a frying pan. With a spoon, carefully add the mixture back into the cooked egg whites and set the bacon sail!
Keto BLT with Cloud Bread
Nutritional Values:
Calories 498
Calories from Fat 88%
Carbs 4g
Ingredients:
Cloud bread
3 eggs
120 g cream cheese
1 pinch salt
tbsp (4 g) ground psyllium husk powder
tsp (2.5 g) baking powder
tsp cream of tartar (optional)
Toppings
8 tbsp mayonnaise
150 g bacon
50 g lettuce
1 tomato, thinly sliced
fresh basil (optional)
Instructions:
Preheat oven to 300F (150C). Separate the eggs. Put the egg whites in one bowl and the yolks in another.
Whip egg whites together with salt (and cream of tartar, if you are using any) until very stiff.
Preferably using a hand held electric mixer.
You should be able to turn the bowl over without the egg whites moving.
Add cream cheese to the egg yolks and mix well. To make the oopsie more bread-like, add in the optional psyllium seed husk and baking powder.
Gently fold the egg whites into the egg yolk mixture try to keep the air in the egg whites.
Put 8 cloud bread pieces on a paper-lined baking tray.
Bake in the middle of the oven for about 25 minutes, until they turn golden.
To assemble the BLT:
Fry the bacon in a skillet on medium high heat until crispy.
Place the cloud bread pieces top-side down.
Spread 12 tablespoon of mayonnaise on each.
Place lettuce, tomato, some finely chopped fresh basil and fried bacon in layers between the bread halves. Serve immediately.
Keto Dinner Recipes:
While on the keto diet, its sometimes hard to keep your eye on the end goal and anyone would rather just order a pizza, sit back on their couch and watch some Netflix.
Unfortunately, there has to be a little effort in order to be healthy or at least go into ketosis.
Many of these dinner recipes can be prepared ahead of time and reheated at a later time, so you can be organized and plan ahead when it comes to what you will eat.
Youre less likely to order a double cheeseburger with extra fries if you already have ready made food in your kitchen.
Keto Steak with Barnaise Sauce
Nutritional Values:
Calories 1096
Calories from Fat 83%
Carbs 3g
Ingredients:
Barnaise sauce
4 egg yolks
2 tsp white wine vinegar
tsp onion powder
2 tbsp fresh tarragon, finely chopped
300 g butter
salt and pepper
4 ribeye steaks
2 tbsp butter
salt and pepper
Salad
50 g arugula lettuce
50 g lettuce
225 g cherry tomatoes, cut in quarters
Instructions:
Bring the meat and eggs to room temperature. Neither meat nor eggs should be cold when you cook them.
Start with the sauce. Separate the egg yolks and whites, and place the yolks in a small heat-resistant bowl. (Reserve the whites for another use.)
Mix vinegar, onion powder, and tarragon in another small bowl. Whisk the yolks with a hand mixer until smooth.
Gently melt the butter in a sauce pan or microwave oven. Dont let it get too hot; you should be able to put your finger in it without getting burned.
Add the butter carefully into the yolks while continuing to whisk. Increase the speed when the sauce begins to thicken. Avoid incorporating the white milk protein collected at the bottom of the melted butter into the sauce.
Whisk in the vinegar and the spices. Salt and pepper to taste. Keep the sauce warm.
Pan-fry or grill the meat to your liking: rare, medium or well done. Serve with the barnaise sauce and a generous salad.
Keto Spicy Chicken Salad
Nutritional Values:
Calories 185
Calories from Fat 30%
Carbs 24g
Ingredients:
1-Pitted Avocado
1 Mango
2.5 Cups Shredded Grilled Chicken
2 Bowls of Roughly Chopped Lettuce
1 Bowl of Pitted Olives (Black or Green, take your pick)
tbsp Ghee
Paprika
Roasted Cumin Powder
Salt and Pepper to taste
Instructions:
Take a pan and add the ghee to it. Once the ghee is heated up, add the shredded chicken to it. Add the paprika and roasted cumin powder and stir-fry for 4-5 minutes. In a bowl or container, add the lettuce, chopped mango, avocado, olives, salt and pepper. Add the Chicken to this mix.
Mix well. Add a dressing of your choice.
Note: If you are not serving or consuming this salad as soon as it is made, avoid adding the mango, avocado and the salad dressing. You could carry the dressing in a little container if you are taking this salad to work.
Keto Pan-Fried Chicken with Mango Salsa
Nutritional Values:
Calories 150
Calories from Fat 56.3%
Carbs 16.4g
Ingredients:
2 Mangoes
1 Bell Pepper
1 Medium Red Onion
1 tbsp Paprika
Cabbage Chopped
Cup Freshly squeezed Orange Juice
4 Whole Chicken Legs or Breast or Your choice of cut
2 tbsp Ghee
Salt and Pepper to taste
Ginger-Garlic Paste
1 tbsp Balsamic Vinegar
Instructions:
Marinate the chicken with balsamic vinegar, ginger-garlic paste, salt, pepper and paprika. Keep in the fridge for 30 minutes. Chop the mangoes, onion, cabbage and bell pepper. To this, add some salt and pepper and the orange juice. Mix well and store in fridge until you are ready to use it. Heat a pan with the ghee. Once hot, add the chicken, leaving it to cook for 4-5 minutes per side. You can baste the chicken with the marinade. Serve the chicken with the cold salsa.
Keto Salmon with Mushroom
Nutritional Values:
Calories 367
Calories from Fat 18%
Carbs 75g
Ingredients:
4 pieces king salmon steaks
1 cup mushrooms
1 tbsp olive oil
cup chicken stock
1 tbsp garlic
3 tbsp butter
tbsp thyme leaves
2 tbsp shallots
1 tbsp lemon juice
Salt and Pepper to taste
Parsley leaves
Instructions:
Sprinkle olive oil on the salmon fillets. Season it with salt and pepper. In a heavy pan, saut the mushrooms and keep it aside. Grill the fish till it is well cooked. In the pan add the shallots and garlic and add in the chicken stock. Keep heatingtill the liquid is half, add in the thyme. In another pan, reheat the mushrooms with butter. Remove the salmon from your grill and top it with the mixture. Garnish with parsley and lemons while serving.
Keto Seafood Stew
Nutritional Values:
Calories 130
Calories from Fat 9%
Carbs 55g
Ingredients:
1 Pound Mixed Seafood such as Crab meat, fish, prawns etc
1 cup fish stock
cup red wine
2 tbsp parsley
3 tbsp olive oil
Instructions:
In a bowl, using a fork break the crabmeat, fish and prawns and mix it well with the parsley. In a pan, pour in some olive oil and saut it over medium heat for 3 minutes. Pour in the wine and allow it to simmer for 5 minutes. Next on high heat, pour in the fish stock and tomato paste and keep stirring. Make sure to avoid the formation of any lumps. Add in the thyme and bay leaves. Keep stirring and allow it to simmer for 15 minutes. Season it with salt and pepper. Pour sauce over the seafood.
Keto Crunchy Baked Chicken
Nutritional Values:
Calories 405
Calories from Fat 90%
Carbs 10g
Ingredients:
1 Cup Almond meal
1 tsp Paprika
1 tsp Mustard Powder
tsp Curry Powder
Salt and Pepper to taste
5-6 Chicken Drumsticks
Instructions:
Pre-heat your oven to 375 degrees F. Marinate the chicken with the paprika, mustard powder, curry powder, salt and pepper. Keep aside or in the fridge if using later. Put the almond meal in a plate and roll the drumsticks in the almond meal. Take a roasting pan and you can use bacon fat or ghee to grease the pan. Roast for 45 minutes to an hour.
Keto Chicken Lasagna
Nutritional Values:
Calories 286
Calories from Fat 17%
Carbs 67.5g
Ingredients:
500g minced chicken
1 onion
1 tomato
3 garlic cloves
2 Tablespoons tomato paste
Dash of sage, basil, thyme, cumin ground
1 tsp cinnamon
1 medium eggplant
2 tbsp olive oil
cup zucchini
Salt, to taste
Instructions:
For the sauce, you need to first saut the garlic and onion till it is brown. Keep it aside.
Next pre-heat your oven to 180 degrees Celsius.
Cook the minced meat and keep stirring till they are no big lumps.
When the minced meat is well cooked, add in the sauted onion and garlic into the pan.
Mix in the basil, thyme, sage, salt, and cumin according to your taste. Pour in the tomato paste and cook it for 5 minutes.
To this add the diced tomatoes and simmer it for 30 minutes. Slice the eggplant and place it at the bottom of your lasagna dish.
Layer it with the mince meat mixture. Add a layer of zucchini slices and any other vegetable you like. Pour another layer of minced meat mixture. Bake it in the oven for 30-40 minutes. Leave it to cool for 10 minutes before serving.