Keto diet: Recipes, diet plan and ideas for keto diet

The ketogenic diet consists of a type of nutrition based on the reduction of carbohydrate intake, in order to obtain rapid weight loss.

They are replaced, in this type of diet, by an increase in the intake of proteins and fats which would therefore allow you to lose weight quickly, as a result of the fact that there is a drastic reduction of sugars and carbohydrates, which allows the body to burn fat, creating alternative sources of energy for the brain, the so-called ketone bodies. Read down below and find out more about keto diet.

Keto recipes

Keto Oatmeal

Many people ask, “Is it okay to eat oatmeal on a low-carb diet?” After all, oatmeal is a quick-to-make breakfast staple. The truth is, oats don’t fit well into the keto diet because they contain a lot of starch [4]. But do not worry! You can always enjoy that comforting bowl of keto-style oatmeal.

Oatmeal ingredients that will keep you in ketosis include the following: hemp hearts, flaxseed, coconut flakes, MCT oil, and cinnamon. They also provide an abundance of vitamin E, potassium, iron and calcium.

Preparation time: Five minutes

Cooking time: Five minutes

Serve: 1

Ingredients:

• 1 cup of unsweetened almond milk
• ½ cup raw hemp hearts
• 1 tablespoon ground flaxseed
• 1 tablespoon of sugar-free coconut flakes
• 1 tablespoon of chia seeds
• 1 tablespoon of coconut oil
• 1 tablespoon of powdered erythritol
• 1 good pinch of cinnamon
• 1 cup of unsweetened almond milk
• ½ cup raw hemp hearts
• 1 tablespoon ground flaxseed
• 1 tablespoon of sugar-free coconut flakes
• 1 tablespoon of chia seeds
• 1 tablespoon of coconut oil
• 1 tablespoon of powdered erythritol
• 1 good pinch of cinnamon
• 1 cup of unsweetened almond milk
• ½ cup raw hemp hearts
• 1 tablespoon ground flaxseed
• 1 tablespoon of sugar-free coconut flakes
• 1 tablespoon of chia seeds
• 1 tablespoon of coconut oil
• 1 tablespoon of powdered erythritol

• 1 cup of unsweetened almond milk
• ½ cup raw hemp hearts
• 1 tablespoon ground flaxseed
• 1 tablespoon of sugar-free coconut flakes
• 1 tablespoon of chia seeds
• 1 tablespoon of coconut oil
• 1 tablespoon of powdered erythritol
• 1 good pinch of cinnamon

Instructions:

• Combine all ingredients in a saucepan.
• Bring to a boil.
• Cook the “oatmeal” until it reaches the desired consistency.
• Serve hot

Calories: 427

• Total Fat: 37.4g
• Total Carbs: 12.2g Dietary
• Fiber : 9.8g
• Total Sugars : 0.1g
• Protein: 13.6g

Keto Chicken Salad

When you shop ahead for the week, don’t forget the chicken. It is a good source of protein. Mix it with leafy greens, nuts, and herbs, and you have a delicious keto chicken salad. If your former non-keto self still craves for big lunches, don’t worry because our salad will fill you up.

Since you’ll need to refrigerate it for at least an hour, make it early in the morning. Keto Egg Salad makes four servings, which means you can conveniently pack one at the office over the next few days.

Preparation time: 10 minutes

Cooking time: 15 minutes

Serve: 4

Ingredients:

• 1lb. chicken breast
• 1 tablespoon of olive oil
• 2 stalks celery, chopped
• ⅓ cup of mayonnaise
• 1 teaspoon Dijon mustard
• Salt, to taste
• 1 tablespoon chopped dill herb
• 2 tablespoons of ground almonds

Instructions:

Preheat the oven to 450F and line the baking sheet with parchment paper.
Arrange the chicken on the baking sheet and drizzle with the olive oil.

Cook the chicken breast until cooked through, 15 minutes.

Remove the chicken from the oven and let it cool. After it has completely cooled, cut the chicken into small pieces.
In a large bowl, add chicken, celery, mayonnaise, mustard and salt. Toss until fully combined.
Cover the bowl with the lid or plastic wrap and refrigerate until chilled, about 1 to 2 hours.
When ready to serve, add fresh dill and ground almonds and mix lightly.
Serve cold and enjoy!
Recipe macros:

Calories: 284

• Total Fat: 19.5g
• Total Carbs: 1.4g
• Dietary Fiber : 0.7g
• Total Sugars : 0.2g
• Protein: 24.9g

Keto Egg Salad

Eggs are every keto dieter’s best friend. Many people who want to cut get rid of the yolks. However, on a keto diet, you can enjoy whole eggs because they help you reach your macro goals. Eggs also provide 18 vitamins and minerals for your micronutrient needs.

As a versatile food, they can be the star of your lunch salad. Check out our high-fat keto egg salad where we’ve added mayonnaise, mustard, and avocado.

Preparation time: 10 minutes

Serve: 2

Ingredients:

• 6 boiled eggs
• ½ avocado
• ⅓ cup of mayonnaise
• 1 teaspoon Dijon mustard
• 1 teaspoon of lemon juice
• 1 tablespoon parsley, chopped
• Salt and pepper to taste

Instructions:

Chop the eggs into small pieces, sprinkle with salt and pepper and set aside.
Mash the avocado in a bowl with some salt, pepper and lemon juice.

In a medium bowl, combine mayonnaise, eggs, mashed avocado, mustard and parsley.
Chill for 30 minutes before serving.
Recipe macros:

Calories: 472

• Total Fat: 43g
• Total Carbs : 5.1g Dietary
• Fiber : 3.1g
• Total Sugars : 1.2g
• Protein: 17.7g

Keto diet plan

Day 1

• Breakfast (20% total kcal):
• Internal cow’s milk (200ml, 120kcal)
• Sandwich with lean turkey meat (140g, about 130-140kcal)
• Snack (5% total kcal)
• Nights (10g, 61kcal)
• Lunch (35% total kcal):
• Steamed cod
• Frozen cod fillets (250g, 205 kcal)
• Zucchini al vapore (300g, 48kcal)
• Extra virgin olive oil (20g, 180kcal)
• Half an apple (100g, 52kcal)
• Snack (5% total kcal):
• Parmesan (20g, 78.4kcal)
• Dinner (35% total kcal):
• Grilled chicken breast (200g, 220kcal)
• Lettuce (100g, 18kcal)
• Extra virgin olive oil (20g, 180kcal)
• Half an apple (100g, 52kcal)

Day 2

• Breakfast (20% total kcal):
• White yogurt from whole milk (200g, 122kcal)
• Sandwich with defatted cooked ham (140g, about 130-140kcal)
• Snack (5% total kcal):
• Almonds (10g, 57.5kcal)
• Lunch (35% total kcal):
• Octopus salad
• Octopus or octopus (250g, 205kcal)
• Aubergines (200g, 48kcal)
• Extra virgin olive oil (20g, 180kcal)
• Half a pear (100g, 58kcal)
• Snack (5% total kcal):
• Parmesan (20g, 78.4kcal)
• Dinner (35% total kcal):
• Grilled turkey breast (200g, 222kcal)
• Red chicory (100g, 23kcal)
• Extra virgin olive oil (20g, 180kcal)
• Half a pear (100g, 58kcal)

Day 3

• Breakfast (20% total kcal):
• Whole cow’s milk (200ml, 120 kcal)
• Sandwich with sweet raw ham, defatted (140g, about 130-140kcal)
• Snack (5% total kcal):
• Hazelnuts (10g, 62.8kcal)
• Lunch (35% total kcal):
• Skimmed milk flakes, 2% fat (250g, 215 kcal)
• Salad tomatoes (200g, 32kcal)
• Extra virgin olive oil (20g, 180kcal)
• Half an orange (100g, 61kcal)
• Snack (5% total kcal):
• Parmigiano (20g, 78,4 kcal)
• Dinner (35% total kcal):
• Boiled eggs (100g, 143kcal)
• Artichokes (200g, 94kcal)
• Extra virgin olive oil (20g, 180kcal)
• Half an orange (100g, 52kcal)

Day 4

• Breakfast (20% total kcal):
• Orange juice (250ml, 112.5 kcal)
• Muesli with dehydrated fruit and dried fruit (40g, 136kcal)
• Snack (5% total kcal):
• Rusk (10g, 42,6kcal)
• Miele (5g, 15,2kcal)
• Lunch (35% total kcal):
• Pomodoro pasta
• Semolina pasta (80g, 284.8 kcal)
• Tomato sauce (100g, 24kcal)
• Parmigiano (10g, 39,2 kcal)
• Lettuce (100g, 18kcal)
• Extra virgin olive oil (10g, 90kcal)
• Wheat bread (25g, 66.5 kcal)
• Snack (5% total kcal):
• Clementine (150g, 70,5kcal)
• Dinner (35% total kcal):
• Baked beans (200g, 234kcal)
• Fennel (200g, 62kcal)
• Extra virgin olive oil (10g, 90kcal)
• Clementine (150g, 70,5kcal)

Day 5

• Breakfast (20% total kcal):
• White whole milk yogurt (200g, 122 kcal)
• Sandwich with defatted cooked ham (140g, about 130-140kcal)
• Snack (5% total kcal):
• Almonds (10g, 57.5kcal)
• Lunch (35% total kcal):
• Marinated anchovies
• Fresh anchovies (200g, 192kcal)
• Aubergines (200g, 48kcal)
• Extra virgin olive oil (20g, 180kcal)
• Half a pear (100g, 58kcal)
• Snack (5% total kcal):
• Parmesan (20g, 78.4kcal)
• Dinner (35% total kcal):
• Grilled veal loin
• Veal loin (200g, 232kcal)
• Red chicory (100g, 23kcal)
• Extra virgin olive oil (20g, 180kcal)
• Half a pear (100g, 58kcal)

Day 6

• Breakfast (20% total kcal):
• Internal cow’s milk (200ml, 120kcal)
• Sandwich with lean turkey meat (140g, about 130-140kcal)
• Snack (5% total kcal):
• Nights (10g, 61kcal)
• Lunch (35% total kcal):
• Calamari with sauce
• Calamari (250g, 230kcal)
• Tomato sauce (200g, 48kcal)
• Extra virgin olive oil (20g, 180kcal)
• Half an apple (100g, 52kcal)
• Snack (5% total kcal):
• Parmigiano (20g, 78,4 kcal)
• Dinner (35% total kcal):
• Horse carpaccio
• Horse fillet (150g, 199.5kcal)
• Lettuce (100g, 18kcal)
• Extra virgin olive oil (20g, 180kcal)
• Half an apple (100g, 52kcal)

Day 7

• Breakfast (20% total kcal):
• Orange juice (250ml, 112.5 kcal)
• Muesli with dehydrated fruit and dried fruit (40g, 136kcal)
• Snack (5% total kcal):
• Rusk (10g, 42,6kcal)
• Jam (10g, 17.9kcal)
• Lunch (35% total kcal):
• Pumpkin risotto
• Polished rice (80g, 299.2kcal)
• Pumpkin (100g, 26kcal)
• Parmigiano (10g, 39,2kcal)
• Arugula (100g, 18kcal)
• Extra virgin olive oil (10g, 90kcal)
• Wheat bread (25g, 66.5kcal)
• Snack (5% total kcal):
• Clementine (150g, 70,5kcal)
• Dinner (35% total kcal):
• Stewed lentils
• Ripe lentils (200g, 229.5kcal)
• Fennel (200g, 62kcal)
• Extra virgin olive oil (10g, 90kcal)
• Clementine (10g, 90kcal)

What is keto diet

The drastic reduction of carbohydrates for the benefit of other nutrients aims to force the body to use fat as a source of energy, with the aim of promoting weight loss. The name “ketogenic” derives from the fact that this diet, by significantly reducing the intake of carbohydrates, leads to the formation of the so-called ketone bodies. It therefore determines a substantial imbalance, almost an overturning, of the proportions between the macronutrients envisaged by the Mediterranean diet, which recommends a carbohydrate intake equal to 45-60% of daily energy, fat equal to no more than 35% and protein equal at 10-12%.

Keto breakfast ideas

Keto Coffee

The best way to start your day is by drinking keto coffee. How come? Keto coffee contains brain-boosting caffeine. We eliminated the sugar and cream, and instead added healthy fats like unsalted butter and MCT oil. These good sources of fat will fuel your body so you stay fuller for longer.

Cinnamon, on the other hand, contains the substance “insulin-potentiating factor” (IPF) which lowers blood glucose and cholesterol levels [2]. Not to mention, it also offers a delicious fragrance to your morning coffee!

Preparation time: Five minutes

Serve: 1

Ingredients:

• 1 cup of freshly brewed coffee
• 2 tablespoons unsalted butter
• 1 tablespoon of MCT oil
• 1 pinch of cinnamon

Instructions:

Combine all ingredients in a blender.
Blend until smooth.
To serve.
Recipe macros:

Calories: 306

Total Fat: 37.1g
Total Carbs: 0g
Dietary Fiber: 0g
Total Sugars: 0g
Protein: 0.5g

Keto Avocado Breakfast Bowl

A bowl of this delicious dish will turn a gloomy morning into a happy one. Avocado is a keto food that contains high amounts of beneficial fats. As a mood enhancer, it helps produce serotonin in the brain. The best part about avocado is that you can enjoy it alongside other keto-friendly foods. For this recipe, we’re adding crispy bacon strips and eggs. This combination puts you in fat burning mode.

We finish this recipe with lime and black olives. Not only do they make your bowl tastier, but they’re also packed with vitamins and minerals.

Preparation time: Five minutes

Cooking time: Five minutes

Serve: 1

Ingredients:

• Bacon 3 slices
• 2 large eggs
• Salt and pepper to taste
• ½ avocado, chopped
• 4 black olives, sliced
• 1 lime wedge

Instructions

• Cook the bacon in a skillet until crispy. Remove and place on paper towels.
• Beat the eggs with salt and pepper in a bowl.
• Pour the eggs into the pan and start mixing. Cook the eggs over medium-high heat for 3 minutes. Remove the eggs and set them aside.
• to assemble; put the eggs in a bowl. Top with bacon, olives and avocado.
• Drizzle with a wedge of lime on one side.
• Recipe macros:

Calories: 531

• Total Fat: 41.1g
• Total Carbs : 5.7g Dietary
• Fiber : 3.1g
• Total Sugars : 0.9g
• Protein: 34.6g

Keto Cheese Breakfast Casserole

Mornings don’t have to be hectic, even with casseroles for breakfast.

The solution? Prepare them in advance, on the weekends. This way, you can nourish your body throughout the week by skipping meal prep.

Our keto cheese breakfast casserole uses only a few but keto-friendly ingredients. These include bacon, eggs and cheese. When it comes to the type of cheese, we recommend cheddar. You might think it’s bad for your health. But if you take a look at its nutritional profile, it’s a good source of fat, B vitamins, and minerals.

Preparation time: 10 minutes

Cooking time: 40 minutes

Serve: 4

Ingredients:

• 3 slices of bacon
• 6 large eggs, room temperature
• 2 tablespoons of sour cream
• 2 tablespoons of cream
• Salt and pepper to taste
• ½ cup grated cheddar cheese

Instructions:

• Preheat the oven to 350F.
• Cook the bacon in a pan until crispy. Crumble and set aside.
• Break the eggs into a medium sized bowl. Add the sour cream, heavy whipping cream, salt and pepper and mix until well combined.

Spray a 9-inch roasting pan/sauce pan with cooking spray.

For the skillet, arrange a single layer of cheddar cheese. On top of the cheese, pour the egg mixture, then top with crumbled bacon.
Bake for 35 minutes, checking after 30 minutes. Remove from the oven when the edges of the saucepan are golden brown.
Serve hot
Recipe macros:

Calories: 280

• Total Fat: 22.1g
• Total Carbs: 1.4g
• Dietary Fiber: 0g
• Total Sugars : 0.7g
• Protein: 18.6g

Keto dinner ideas

Keto Meatballs

Looking for keto ideas for starters? Unless you’re vegan, eating beef is a good way to increase fat and protein. Beef patties are a simple dinner option when you’re just starting out.

To make the meatballs keto-friendly, we’ve removed the sugar. We also used two types of cheese which are Parmesan and Mozzarella.

Keto meatballs aren’t just a filling dinner, they also promote a healthier gut. We owe it to the greens in this recipe.

Ingredients:

• 1lb. Ground beef
• 2 oz grated Parmesan
• 1 large egg
• 1 tablespoon fresh basil, chopped
• ½ teaspoon onion powder
• Salt and pepper to taste
• 3 tablespoons of olive oil
• 14oz can cut tomatoes, no added sugar
• 7 oz baby spinach • 2 oz butter
• 1 cup mozzarella, torn into small pieces

Instructions:

• Combine ground beef, Parmesan cheese, egg, salt, and spices in a bowl.
• Shape the mixture into 1 oz. balls.
• Heat the olive oil in a large skillet and cook the meatballs until golden brown on all sides.
• Turn the heat down and add the canned tomatoes.
• Boil for 15 minutes.
• Melt the butter in a separate pan and fry the spinach for 1-2 minutes, stirring constantly. Season with salt and pepper to taste.
• Add the spinach to the meatballs.
• Top with mozzarella.
• To serve.

Recipe macros:

Calories: 661

Total fat: 51.9g

• Total Carbs: 5.9g
• Dietary Fiber : 1.9g
• Total Sugars : 2.5g
• Protein: 43.9g

Keto Garlic Rosemary Pork Chops

Pork is an excellent choice for those on a keto diet. Full of health benefits, pork is packed with vitamins and minerals. For example, vitamin B6 to help you cope with stress and thiamine to provide you with energy.

If you’re craving pork for dinner, we recommend the keto pork chops. This recipe is very low in carbohydrates and sugars.

Rosemary has a fragrant aroma that complements pork.

This savory meal effectively banishes late-night cravings, especially if you plan on staying up to get work done.

Serve: 4

Ingredients:

• 2lb. pork chops, bone-in
• Salt and pepper to taste
• 4 tablespoons fresh rosemary, minced
• 4 cloves of garlic
• 4 tablespoons of butter
• 2 tablespoons raw cider vinegar
• 2 and a half tablespoons of clarified butter

Instructions:

• Season the pork chops with salt and pepper.
• Heat a cast iron or heavy-bottomed skillet until very hot.
• Heat all the ghee at once and add the chops.
• Turn the heat down a little so the pan doesn’t burn. Sear on the first side for at least 5-7 minutes until the bottom is very browned.
• Next, flip the pork and add the crushed garlic cloves, rosemary sprigs, and butter. She waits for the butter to melt and tilts the pan. Butter the pork with melted butter until the ribs are cooked through, a few more minutes.
• Remove the chops and add the vinegar to release the delicious browned bits from the bottom as you scrape the pan.
• Add the ribs and stir into the pan.
• Serve hot.

Calories: 607

• Total Fat: 45.9g
• Total Carbs: 3.2g Dietary
• Fiber : 1.5g
• Total Sugars : 0.1g
• Protein: 46.3g

Keto Shrimp Avocado Salad

When you have less than 30 minutes to whip up a light keto dinner, don’t miss out on this seafood recipe.

Shrimps contain almost no carbohydrates. Pair it with avocado and some spices and you’ll get loads of nutrients.

This Shrimp Avocado Salad provides potassium, selenium, and iron. These minerals improve metabolism and reduce free radicals in the body.

Preparation time: 10 minutes + idle time

Cooking time: 10 minutes

Serve: 4

Ingredients:

• 1lb. raw, peeled and marinated shrimp
• 1 tablespoon of coconut oil
• 2 cloves of garlic, minced
• Salt and pepper to taste
• 2 avocados, chopped
• 2 small tomatoes, chopped
• 1 tablespoon of lemon juice
• 2 oz blue cheese, crumbled
• 1 jalapeno pepper, seeded, chopped

Instructions:

• Heat the coconut oil in a skillet over medium-high heat.
• Add 1 clove of garlic and cook until fragrant.
• Once the pan begins to sizzle add the shrimp and sprinkle with salt and pepper.
• Cook until the shrimp are pink, 5 to 7 minutes.
• Meanwhile, add the avocados, 1 clove of crushed garlic, tomatoes, lemon juice, jalapeno, and blue cheese to a bowl and mix gently so the avocados stay in chunks.
• Add the cooled shrimp and toss gently.
• Refrigerate 1 hour before serving.

Calories: 275

• Total Fat: 19.6g
• Total Carbs: 8.6g Dietary
• Fiber : 4.8g
• Total Sugars : 1.1g
• Protein: 19.6g

Keto Garlic Parmesan Chicken Wings

Have you loved chicken wings since you were little? The good news is that you don’t have to sacrifice this all-time favorite even when you’re on keto. After all, you need moderate protein found in chicken.

The secret to making chicken wings friendlier is to add Parmesan cheese and cook them with butter. Simple right?

Herbs like parsley and garlic are used together not only because they add flavor, but also because of their significant health benefits. They contain anticancer properties and prevent liver damage.

Preparation time: 10 minutes

Cooking time: 30 minutes

Serve: 4

Ingredients:

• 2lb. chicken wings
• 3 cloves of garlic, minced
• 3 tablespoons butter, melted
• 1 and a half tablespoons of chopped parsley
• 2 oz grated Parmesan
• Salt and pepper to taste
• Cooking spray

Instructions:

• Preheat the oven to 450F.
• Season the chicken wings with salt and pepper.
• Spray the cast iron skillet with cooking spray. Add the wings and cook for 2-3 minutes per side.
• Transfer the wings to the oven and cook for 20-25 minutes.
• Remove the cast iron skillet from the oven. Add butter, parsley, garlic and Parmesan.
• Toss to combine and cook for another 5 to 7 minutes.
• Serve the chicken wings hot.

Calories: 624

• Total Fat: 47.5g
• Total Carbs: 1.4g Dietary
• Fiber : 0.1g
• Total Sugars: 0g
• Protein: 46.6g