21-Day Keto Diet
Weight Loss Meal
Plan
Dear Readers,
First of all,
thank you so much for being a part of our Keto Diet community!
We join forces
with our friend Vicky and Rami, founders of Tasteaholics to share with you this
complimentary 21-Day Low Carb Keto Meal Plan to help you succeed with the Keto
Way of Eating.
How to use this
plan:
* Each day will
be between 1,500-1,700 calories (designed for weight loss).
* This meal plan
is designed for 1 person. If you would like to use them for multiple people,
simply multiply the ingredient quantities by the total number of people.
* Be flexible!
Feel free to replace any of the recipes or ingredients with your personal
choices and adjust the ingredient amounts to fit your macros and situation.
* If you follow a
very strict keto diet, make sure to personalize this meal plan (including the
snack list suggestion at the end) to make it work for you.
Before you go,
feel free to check these useful resources:
* The Complete
Keto Diet Guide For Beginners:
https://www.ketovale.com/ketogenic-diet-guide/
* Keto Diet Food
List: What to Eat and What to Avoid:
https://www.ketovale.com/ketogenic-diet-food-list/
* Ketogenic Diet
Success Stories:
https://www.ketovale.com/ketogenic-diet-success-stories/
* Weekly Keto
Meal Plans Subscription*:
https://www.ketovale.com/weekly
* Keto in Five
eCookbook* - 120 Recipes 5 Ingredients & 5 Carbs:
https://www.ketovale.com/cookbook
Also, read our
story on our website KetoVale.com to learn more about us:
https://www.ketovale.com/about/
*Offers by our
partner Tasteaholics
Keto Diet
Planning Done For You
Keto in Five
e-Cookbook Bundle
Prep Time: 10
minutes
Cook Time: 12
minutes
Ingredients
* 1 tablespoon
olive oil
* ½ cup diced red pepper
* ½ cup diced yellow onion
* 4 ounces
chorizo sausage
* 2 large eggs
* Salt and pepper
* 2 slices
thick-cut bacon, cooked
Instructions
1. Preheat the oven to 350°F and lightly grease
a two ramekins.
2. Heat the oil in a skillet over medium-high
heat.
3. Add the peppers and onions and cook for 4 to
5 minutes until browned.
4. Divide the vegetable mixture between the two
ramekins.
5. Chop the chorizo and divide between the
ramekins.
6. Crack an egg into each ramekin and season
with salt and pepper to taste.
7. Bake for 10 to 12 minutes until the egg is
set to the desired level.
8. Crumble the bacon over top and serve hot.
Makes 2 servings.
Prep Time: 5
minutes
Cook Time: 15
minutes
Ingredients
* 1 medium
avocado
* 2 tablespoons
lime juice
* 2 large eggs
* Salt and pepper
* 2 tablespoons
shredded cheddar cheese
Instructions
1. Preheat the oven to 450°F and cut the avocado
in half.
2. Scoop out some of the flesh from the middle
of each avocado half.
3. Place the avocado halves upright in a baking
dish and brush with lime juice.
4. Crack an egg into each and season with salt
and pepper.
5. Bake for 10 minutes then sprinkle with
cheese.
6. Let the eggs bake for another 2 to 3 minutes
until the cheese is melted. Serve hot.
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Prep Time: 10
minutes
Cook Time: 20
minutes
Ingredients
* 1 large lemon,
juiced and zested
* 6 ounces whole
milk ricotta
* 3 large eggs
* 10 to 12 drops
liquid stevia
* ¼ cup almond flour
* 1 scoop egg
white protein powder
* 1 tablespoon
poppy seeds
* ¾ teaspoons baking powder
* ¼ cup powdered erythritol
* 1 tablespoon
heavy cream
Instructions
1. Combine the ricotta, eggs, and liquid stevia
in a food processor with half the lemon juice and the lemon zest – blend well
then pour into a bowl.
2. Whisk in the almond flour, protein powder,
poppy seeds, baking powder, and a pinch of salt.
3. Heat a large nonstick pan over medium heat.
4. Spoon the batter into the pan, using about ¼ cup per pancake.
5. Cook the pancakes until bubbles form in the
surface of the batter then flip them.
6. Let the pancakes cook until the bottom is
browned then remove to a plate.
7. Repeat with the remaining batter.
8. Whisk together the heavy cream, powdered
erythritol, and reserved lemon juice and zest.
9. Serve the pancakes hot drizzled with the
lemon glaze. Makes 2 servings.
Prep Time: 5
minutes
Cook Time: 15
minutes
Ingredients
* 1 cup
unsweetened almond milk
* ¼ cup canned coconut milk
* ¼ cup coconut flour
* ¼ cup ground flaxseed
* 1 teaspoon
ground cinnamon
* ¼ teaspoon ground nutmeg
* Pinch salt
* 60 grams fresh
blueberries
* ¼ cup shaved coconut
Instructions
1. Warm the almond milk and coconut milk in a
saucepan over low heat.
2. Whisk in the coconut flour, flaxseed,
cinnamon, nutmeg, and salt.
3. Turn up the heat and cook until the mixture
bubbles.
4. Stir in the sweetener and vanilla extract
then cook until thickened to the desired level.
5. Spoon into two bowls and top with blueberries
and shaved coconut. Makes 2 servings.
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Prep Time: 10 minutes
Cook Time: 15
minutes
Ingredients
* 1 tablespoon
olive oil
* ¼ cup diced yellow onion
* ¼ cup diced green pepper
* 2 tablespoons
diced celery
* 6 ounces ground
pork
* ¼ teaspoon onion powder
* ¼ teaspoon garlic powder
* 2 tablespoons
soy sauce
* 1 teaspoon
sesame oil
* 4 leaves butter
lettuce, separated
* 1 tablespoon
toasted sesame seeds
Instructions
1. Heat the oil in a skillet over medium heat.
2. Add the onions, peppers, and celery and sauté for 5 minutes until tender.
3. Stir in the pork and cook until just browned.
4. Add the onion powder and garlic powder then
stir in the soy sauce and sesame oil.
5. Season with salt and pepper to taste then
remove from heat.
6. Place the lettuce leaves on a plate and spoon
the pork mixture evenly into them.
7. Sprinkle with sesame seeds to serve.
Prep Time: 15
minutes
Cook Time: 40
minutes
Ingredients
* 2 tablespoons
unsalted butter
* 1 small yellow
onion, chopped
* 2 cloves minced
garlic
* 1 teaspoon
minced ginger
* ½ teaspoon ground cinnamon
* ¼ teaspoon ground nutmeg
* Salt and pepper
to taste
* ½ cup pumpkin puree
* 1 cup chicken
broth
* 3 slices
thick-cut bacon
* ¼ cup heavy cream
Instructions
1. Melt the butter in a large saucepan over
medium heat.
2. Add the onions, garlic and ginger and cook
for 3 to 4 minutes until the onions are translucent.
3. Stir in the spices and cook for 1 minute
until fragrant. Season with salt and pepper.
4. Add the pumpkin puree and chicken broth then
bring to a boil.
5. Reduce heat and simmer for 20 minutes then
remove from heat.
6. Puree the soup using an immersion blender
then return to heat and simmer for 20 minutes.
7. Cook the bacon in a skillet until crisp then
remove to paper towels to drain.
8. Add the bacon fat to the soup along with the
heavy cream. Crumbled the bacon over top to serve. Makes 3 servings.
Prep Time: 20
minutes
Cook Time: 40
minutes
Ingredients
* 1 medium yellow
onion, chopped
* 1 tablespoon
minced garlic
* 1 tablespoon
grated ginger
* 1 ¼ cups canned coconut milk
* 1 pound beef
chuck, chopped
* 2 tablespoons
curry powder
* 1 teaspoon salt
* ½ cup fresh chopped cilantro
Instructions
1. Combine the onion, garlic and ginger in a
food processor and blend into a paste.
2. Transfer the paste to a saucepan and cook for
3 minutes on medium heat.
3. Stir in the coconut milk then simmer gently
for 10 minutes.
4. Add the chopped beef along with the curry
powder and salt.
5. Stir well then simmer, covered, for 20
minutes.
6. Remove the lid and simmer for another 20
minutes until the beef is cooked through.
7. Adjust seasoning to taste and garnish with
fresh chopped cilantro. Makes 3 servings.
Prep Time: 15
minutes
Cook Time: 15
minutes
Ingredients
* 100 grams
chopped cauliflower
* 1 large avocado
* 1 tablespoon
fresh lime juice
* 2 tablespoons
diced red onion
* 2 tablespoons
olive oil
* 2 (6-ounce)
boneless salmon fillets
* Salt and pepper
Instructions
1. Place the cauliflower in a food processor and
pulse into rice-like grains.
2. Grease a skillet with cooking spray and heat
over medium heat.
3. Add the cauliflower rice and cook, covered,
for 8 minutes until tender. Set aside.
4. Combine the avocado, lime juice and red onion
in a food processor and blend smooth.
5. Heat the oil in a large skillet over
medium-high heat.
6. Season the salmon with salt and pepper then
add to the skillet skin-side down.
7. Cook for 4 to 5 minutes until seared then
flip and cook for another 4 to 5 minutes.
8. Serve the salmon over a bed of cauliflower
rice topped with the avocado cream. Makes 2 servings.
Prep Time: 15
minutes
Cook Time: 35
minutes
Ingredients
* 4 deboned
chicken thighs
* Salt and pepper
* 1 small
zucchini, sliced
* 2 small
carrots, peeled and sliced
* 1 small
parsnip, peeled and sliced
* 2 cloves
garlic, sliced
* 3 tablespoons
olive oil
* 1 tablespoon
balsamic vinegar
* 2 teaspoons
fresh chopped rosemary
Instructions
1. Preheat the oven to 350°F and lightly grease
a small rimmed baking sheet with cooking spray.
2. Place the chicken thighs on the baking sheet
and season with salt and pepper.
3. Arrange the veggies around the chicken then
sprinkle with sliced garlic.
4. Whisk together the remaining ingredients then
drizzle over the chicken and veggies.
5. Bake for 30 minutes then broil for 3 to 5
minutes until the skins are crisp. Makes 2 servings.
Prep Time: 15
minutes
Cook Time: 15
minutes
Ingredients
* 1 tablespoon
coconut oil
* 6 ounces
Italian sausage, crumbled
* 4 ounces sliced
mushrooms
* 1 small yellow
onion, chopped
* ½ teaspoon dried oregano
* ¼ teaspoon dried thyme
* Salt and pepper
* ¼ cup marinara sauce
* ¼ cup water
* ½ cup shredded mozzarella cheese
Instructions
1. Preheat the oven to 350°F.
2. Heat the oil in large cast-iron skillet over
medium heat until smoking.
3. Add the sausages and cook until browned and
almost cooked through.
4. Remove the sausages to a cutting board and
let cool for a few minutes.
5. Add the mushroom and onion to the skillet and
cook for 3 to 4 minutes until browned.
6. Slice the sausages and add them back to the
skillet.
7. Stir in the oregano, thyme, salt and pepper.
8. Pour in the sauce and water then stir well.
Transfer the skillet to the oven and cook for 10 minutes.
9. Sprinkle with mozzarella then cook another 5
minutes until melted. Makes 2 servings.
Prep Time: 35
minutes
Cook Time: 15
minutes
Ingredients
* 1 tablespoon coconut
oil, melted
* 1 teaspoon
fresh chopped rosemary
* 1 clove garlic,
minced
* 2 bone-in lamb
chops (about 6 ounces meat)
* 1 tablespoon
butter
* Salt and pepper
* ¼ pound fresh asparagus, trimmed
* 1 tablespoon
olive oil
Instructions
1. Combine the coconut oil, rosemary, and garlic
in a shallow dish.
2. Add the lamb chops then turn to coat – let
marinate in the fridge overnight.
3. Let the lamb rest at room temperature for 30
minutes.
4. Heat the butter in a large skillet over
medium-high heat.
5. Add the lamb chops and cook for 6 minutes
then season with salt and pepper.
6. Turn the chops and cook for another 6 minutes
or until cooked to the desired level.
7. Let the lamb chops rest for 5 minutes before
serving.
8. Meanwhile, toss the asparagus with olive oil,
salt and pepper then spread on a baking sheet.
9. Broil for 6 to 8 minutes until charred,
shaking occasionally. Serve hot with the lamb chops.
If you love our
meal
plans…
You’ll fall in
love with our Keto in Five ecookbook series!
Each book is full
of 30 low carb & gluten-free recipes each using only 5 ingredients and
having up to 5 grams of net carbs. There’s nothing easier than that.
Keto dieters all
over the world have been enjoying the simplicity and flavors of our Keto in
Five recipes. Don’t miss out on them!
Click the books
below to learn more about each one:
Prep Time: 5
minutes
Cook Time: none
Ingredients
* 1 scoop (20g)
vanilla egg white protein powder
* ½ cup heavy cream
* ¼ cup vanilla almond milk
* 4 ice cubes
* 1 tablespoon
coconut oil
* 1 tablespoon
powdered erythritol
* ½ teaspoon vanilla extract
* ¼ cup whipped cream
Instructions
1. Combine all of the ingredients except the
whipped cream in a blender.
2. Blend on high speed for 30 to 60 seconds
until smooth.
3. Pour into a glass and top with whipped cream.
Prep Time: 15
minutes
Cook Time: 25
minutes
Ingredients
* 4 large eggs,
divided
* 2 scoops (40g)
egg white protein powder
* 1 teaspoon
baking powder
* 1/3 cup melted
butter
* ½ teaspoon salt
* 1 ounce diced
ham
* ¼ cup shredded cheddar cheese
Instructions
1. Separate two of the eggs and set the other
two aside.
2. Beat 2 of the egg yolks with the protein
powder, baking powder, butter, and salt in a mixing bowl.
3. Fold in the chopped ham and grated cheddar
cheese.
4. Whisk the egg whites in a separate bowl with
a pinch of salt until stiff peaks form.
5. Fold the beaten egg whites into the egg yolk
mixture in two batches.
6. Grease a preheated waffle maker then spoon ¼ cup of the batter into it and close it.
7. Cook until the waffle is golden brown, about
3 to 4 minutes, then remove.
8. Reheat the waffle iron and repeat with the
remaining batter.
9. Meanwhile, heat the oil in a skillet and fry
the eggs with salt and pepper.
10. Serve the waffles hot, topped with a fried
egg. Makes 2 servings.
Prep Time: 10
minutes
Cook Time: 25
minutes
Ingredients
* 6 tablespoons
almond flour
* 1 tablespoon
grated parmesan cheese
* 2 large eggs,
divided
* 2 slices
thick-cut bacon
* ¼ cup frozen spinach, thawed and drained well
* ¼ cup diced zucchini
* ¼ cup shredded mozzarella cheese
* 4 cherry
tomatoes, halved
* 1 tablespoon
heavy cream
* 1 teaspoon
chopped chives
Instructions
1. Stir together the almond flour and grated
parmesan with one egg and a pinch of salt until it forms a soft dough.
2. Press the dough into the bottom of a small
quiche pan as evenly as possible.
3. Score the bottom and sides of the dough then
bake for 7 minutes at 325°F and let cool.
4. Cook the bacon in a skillet until browned
then crumble and spread in the quiche pan.
5. Sprinkle in the spinach, zucchini, cheese,
and tomatoes.
6. Whisk together the remaining egg with the
heavy cream, chives, salt and pepper then pour into the quiche. Bake for 22 to
25 minutes until the egg is set then serve hot.
Prep Time: 10
minutes
Cook Time: 30
minutes
Ingredients
* 10 ounces
ground breakfast sausage
* ½ cup diced yellow onion
* ¼ teaspoon garlic powder
* Salt and pepper
* 3 large eggs,
whisked
* 2 tablespoons
heavy cream
* ½ cup shredded pepper jack cheese
Instructions
1. Preheat the oven to 350°F and grease three
ramekins with cooking spray.
2. Stir together the ground sausage, diced
onion, garlic powder, salt and pepper in a mixing bowl.
3. Divide the sausage mixture evenly in the
ramekins, pressing it into the bottom and sides, leaving the middle open.
4. Whisk together the eggs and heavy cream with
salt and pepper.
5. Divide the egg mixture among the sausage cups
and top with shredded cheese.
6. Bake for 25 to 30 minutes until the eggs are
set and the cheese browned. Makes three servings.
Prep Time: 10
minutes
Cook Time: 10
minutes
Ingredients
* 7 ounces ground
beef
* Salt and pepper
* 3 tablespoons
mayonnaise
* 1 tablespoon
diced pickles
* 1 teaspoon
mustard
* ½ teaspoon ketchup
* Pinch smoked
paprika
* 3 ounces
chopped romaine lettuce
* 1/3 cup diced
tomatoes
* ¼ cup shredded cheddar cheese
Instructions
1. Brown the ground beef over high heat then
season with salt and pepper to taste.
2. Drain the fat from the beef and remove from
heat.
3. Combine the mayonnaise, pickles, mustard,
ketchup, and paprika in a blender.
4. Blend the mixture until smooth and well
combined.
5. Combine the lettuce, tomatoes, and cheddar
cheese in a mixing bowl.
6. Toss in the ground beef and the dressing
until evenly coated. Makes 2 servings.
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Prep Time: 10
minutes
Cook Time: 25
minutes
Ingredients
* 6 large eggs
* 6 tablespoons
grated parmesan cheese
* 3 tablespoons
psyllium husk powder
* 1 ½ teaspoons Italian seasoning
* 3 tablespoons
olive oil
* 9 tablespoons
low-carb tomato sauce, divided
* 4 ½ ounces shredded mozzarella, divided
* 1 ½ ounces diced pepperoni, divided
* 3 tablespoons
fresh chopped basil
Instructions
1. Combine the eggs, parmesan, and psyllium husk
powder with the Italian seasoning and a pinch of salt in a blender.
2. Blend until smooth and well combined, about
30 seconds, then rest for 5 minutes.
3. Heat 1 tablespoon of oil in a skillet over
medium-high heat.
4. Spoon 1/3 of the batter into the skillet and
spread in a circle then cook until browned underneath.
5. Flip the pizza crust and cook until browned
on the other side.
6. Remove the crust to a foil-lined baking sheet
and repeat with the remaining batter.
7. Spoon 3 tablespoons of low-carb tomato sauce
over each crust.
8. Top with diced pepperoni and shredded cheese
then broil until the cheese is browned.
9. Sprinkle with fresh basil then slice the
pizza to serve. Makes 3 pizzas.
Prep Time: 10
minutes
Cook Time: 25
minutes
Ingredients
* 2 (6-ounce)
chicken breasts
* 1 tablespoon
olive oil
* Salt and pepper
* 2 tablespoons
butter
* ¼ cup heavy cream
* ¼ cup grated parmesan cheese
* 200 grams
zucchini
Instructions
1. Heat the oil in a large skillet over
medium-high heat.
2. Season the chicken with salt and pepper to
taste then add to the skillet.
3. Cook for 6 to 7 minutes on each side until
cooked through then slice into strips.
4. Reheat the skillet over medium-low heat and
add the butter.
5. Stir in the heavy cream and parmesan cheese
then cook until thickened.
6. Spiralize the zucchini then toss it into the
sauce mixture with the chicken.
7. Cook until the zucchini is tender, about 2
minutes, then serve hot. Makes 2 servings.
Prep Time: 10
minutes
Cook Time: 20
minutes
Ingredients
* 6 large Italian
sausage links
* ½ head green cabbage, sliced
* 2 tablespoons
butter
* ¼ cup sour cream
* ¼ cup mayonnaise
* Salt and pepper
Instructions
1. Cook the sausage in a skillet over
medium-high heat until evenly browned then slice them.
2. Reheat the skillet over medium-high heat then
add the butter.
3. Toss in the cabbage and cook until wilted,
about 3 to 4 minutes.
4. Stir the sliced sausage into the cabbage then
stir in the sour cream and mayonnaise.
5. Season with salt and pepper then simmer for
10 minutes. Makes 4 servings.
Prep Time: 10
minutes
Cook Time: 25
minutes
Ingredients
* 1 tablespoon
olive oil
* 1 pound ground
lamb meat
* ½ medium yellow onion, diced
* ¼ cup chicken broth
* 4 teaspoons
lemon juice, divided
* ½ teaspoon dried oregano
* ½ teaspoon dried thyme
* ½ English cucumber
* 1 medium ripe
avocado
* 2 teaspoons
fresh chopped mint
* 1 teaspoon
fresh chopped dill
* 6 cups chopped
romaine lettuce
Instructions
1. Heat the oil in a large skillet over
medium-high heat and add the lamb.
2. Cook for 3 minutes, stirring often, then stir
in the onion.
3. Keep cooking until the lamb is cooked through
and the onion softened then stir in the chicken broth, 2 teaspoons lemon juice,
oregano, and thyme.
4. Season with salt and pepper to taste then
simmer for 5 minutes.
5. Grate the cucumber then spread evenly on a
clean towel and wring out the moisture.
6. Place the grated cucumber in a food processor
and add the avocado, 2 teaspoons lemon juice, mint and dill with a pinch of
salt. Blend the mixture until smooth.
7. Serve the gyro meat over chopped lettuce with
a spoonful of avo-tzatziki. Makes 3 servings.
If you love our
meal
plans…
You’ll fall in
love with our Keto in Five ecookbook series!
Each book is full
of 30 low carb & gluten-free recipes each using only 5 ingredients and
having up to 5 grams of net carbs. There’s nothing easier than that.
Keto dieters all
over the world have been enjoying the simplicity and flavors of our Keto in
Five recipes. Don’t miss out on them!
Click the books
below to learn more about each one:
Prep Time: 10
minutes
Cook Time: 30
minutes
Ingredients
* 3 large eggs,
separated
* 1/8 teaspoon
cream of tartar
* 3 ounces cream
cheese, chopped
Instructions
1. Preheat the oven to 300°F and line a baking
sheet with parchment.
2. Beat the egg whites until foamy then beat in the
cream of tartar until the whites are shiny and opaque with soft peaks.
3. In a separate bowl, beat the cream cheese and
egg yolks until well combined then fold in the egg white mixture.
4. Spoon the batter onto the baking sheet in ¼-cup circles about 2 inches apart.
5. Bake for 30 minutes until the buns are firm
to the touch. Makes 10 servings.
Prep Time: 40 minutes
Cook Time: 0 minutes
Ingredients
* 4 slices
thick-cut bacon
* 2 large eggs
* ¼ cup cubed butter
* 2 tablespoons
mayonnaise
* Salt and pepper
Instructions
1. Cook the bacon in a large skillet over
medium-high heat until crisp.
2. Let the bacon cool a little then chop it up
and set it aside, reserving the bacon grease.
3. Fill a saucepan with water and a pinch of
salt then bring to a boil.
4. Add the eggs and boil them for 10 minutes
before transferring to an ice water bath.
5. Let the eggs cool then peel them and chop
them coarsely.
6. Mash the chopped eggs with the butter then
stir in the mayonnaise, salt, and pepper.
7. Stir in the reserved bacon grease then cover
the mixture and chill for 30 minutes.
8. Divide the egg mixture in six portions and
roll them into balls then roll in the crushed bacon.
9. Serve immediately and store the leftovers in
the fridge. Makes 2 servings of 3 bombs.
Prep Time: 10 minutes
Cook Time: 40 minutes
Ingredients
* ½ (10-ounce) bag frozen spinach, thawed
* 6 large eggs
* 2 tablespoons
olive oil
* ½ teaspoon dried Italian seasoning
* Salt and pepper
* ¼ cup ricotta cheese
* ¼ cup grated parmesan cheese
* 2 ½ ounces shredded mozzarella cheese
* 1 ounce sliced
pepperoni
Instructions
1. Preheat the oven to 375°F and grease a pie
plate with cooking spray.
2. Defrost the frozen spinach in the microwave
for 4 minutes then squeeze out the water.
3. Whisk together the eggs, olive oil, Italian
seasoning, salt and pepper in a bowl.
4. Stir in the ricotta cheese, parmesan cheese,
and drained spinach until well combined.
5. Pour the mixture into the pie plate and top
with mozzarella and pepperoni.
6. Bake for 35 to 40 minutes until the egg is
set and the cheese lightly browned. Makes 4 servings.
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients
* 1 tablespoon
olive oil
* ½ cup diced yellow onion
* 8 ounces canned
tuna
* ¼ cup mayonnaise
* 2 large eggs,
whisked
* 2 ounces
shredded mozzarella cheese
* Salt and pepper
* 1 green onion,
sliced thin
Instructions
1. Heat the oil in a skillet over medium heat.
2. Add the onion and cook until translucent,
about 5 minutes.
3. Drain the tuna then flake it into the skillet
and stir in the remaining ingredients.
4. Season with salt and pepper and cook for 2
minutes or until the cheese melts.
5. Spoon into a bowl and top with sliced green
onion to serve. Makes 2 servings.
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients
* 4 Easy Cloud
Buns
* 1 teaspoon
butter
* 4 large eggs
* 1 medium
tomato, sliced into 4 slices
* 1 ounce fresh
mozzarella, sliced thin
* 1 small
avocado, sliced thin
* 2 ounces sliced
salami
* Salt and pepper
Instructions
1. Toast the cloud buns on a baking sheet in the
oven until golden brown.
2. Heat the butter in a large skillet over
medium heat.
3. Crack the eggs into the skillet and season
with salt and pepper.
4. Cook the eggs until done to the desired level
then place one on each cloud bun.
5. Top the buns with sliced tomato, mozzarella,
avocado and salami. Makes 2 servings.
Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients
* 1 teaspoon
olive oil
* 4 white
mushrooms, sliced thin
* 100 grams
cauliflower, riced
* 1 cup vegetable
broth
* 3 tablespoons
heavy cream
* 2 tablespoons
shredded cheese
* 1 teaspoon
butter
* 1 large egg
Instructions
1. Heat the oil in a small saucepan over medium
heat.
2. Add the mushrooms and cook until they are
tender, about 6 minutes.
3. Stir in the riced cauliflower, vegetable
broth, and heavy cream.
4. Season with salt and pepper then stir in the
cheese.
5. Simmer the soup until it thickens to the
desired level then remove from heat.
6. Fry the egg in the butter until cooked to the
desired level then serve over the soup.
Prep Time: 15 minutes
Cook Time: 5 minutes
Ingredients
* 3 tablespoons
low-carb marinara sauce
* 1 small
zucchini (60g), sliced very thin into rounds
* 2 tablespoons
ricotta cheese
* 3 ounces
shredded mozzarella
* Dried oregano
Instructions
1. Spoon 1 tablespoon marinara sauce into a
microwave-safe bowl.
2. Spread one third of the zucchini slices over
the sauce then cover with a tablespoon of ricotta.
3. Repeat the layers of sauce, zucchini, and
ricotta.
4. Top with the remaining zucchini and the last
tablespoon of marinara.
5. Sprinkle with mozzarella then microwave for 3
to 4 minutes until the entire mixture is heated through and the cheese is
melted.
6. Sprinkle with dried oregano and serve hot.
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Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients
* ½ teaspoon chipotle chili powder
* ¼ teaspoon garlic powder
* ¼ teaspoon onion powder
* ¼ teaspoon ground coriander
* ¼ teaspoon smoked paprika
* 12 ounces
boneless chicken thighs
* Salt and pepper
* 1 tablespoon
olive oil
* 3 cups fresh
baby spinach
Instructions
1. Combine the chipotle chili powder, garlic
powder, onion powder, coriander, and smoked paprika in a small bowl.
2. Pound the chicken thighs out flat then season
with salt and pepper on both sides.
3. Cut the chicken thighs in half and heat the
oil in a heavy skillet over medium-high heat.
4. Add the chicken thighs skin-side-down to the
skillet and sprinkle with the spice mixture.
5. Cook the chicken thighs for 8 minutes then
flip and cook on the other side for 3 to 5 minutes.
6. During the last 3 minutes, add the spinach to
the skillet and cook until wilted.
7. Serve the crispy chicken thighs on a bed of
wilted spinach. Makes 2 servings.
Prep Time: 20 minutes
Cook Time: 20 minutes
Ingredients
* 1 ¼ cups shredded mozzarella cheese
* ¼ cup almond flour
* 3 tablespoons
coconut flour
* 1 teaspoon
dried Italian seasoning
* Salt and pepper
* 1 large egg,
whisked
* 6 ounces sliced
deli ham
* 2 ounces sliced
pepperoni
* 4 ounces sliced
cheddar cheese
* 1 tablespoon
melted butter
* 6 cups fresh
salad greens
Instructions
1. Preheat the oven to 400°F and line a baking
sheet with parchment.
2. Melt the mozzarella cheese in a
microwave-safe bowl until it can be stirred smooth.
3. In a separate bowl, stir together the almond
flour, coconut flour, and dried Italian seasoning.
4. Pour the melted cheese into the flour mixture
and work it together with some salt and pepper.
5. Add the egg and work it into a dough then
turn out onto a piece of parchment.
6. Lay a piece of parchment on top and roll the
dough out into an oval.
7. Use a knife to cut diagonal slits along the
edges, leaving the middle 4 inches untouched.
8. Layer the ham and cheese slices in the middle
of the dough then fold the strips over top.
9. Brush the top with butter then bake for 15 to
20 minutes until the dough is browned.
10. Slice the Stromboli and serve with a small
salad. Makes 3 servings.
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients
* 2 slices
thick-cut bacon
* 2 tablespoons
white wine vinegar
* 2 tablespoons
olive oil
* 2 tablespoons
fresh raspberries
* Liquid stevia,
to taste
* 4 cups fresh
spring greens
* 1 ounce toasted
pine nuts
* 1 tablespoon
butter
* 7 ounces beef
flank steak
Instructions
1. Cook the bacon in a skillet over medium-high
heat until very crisp then chop fine.
2. Combine the white wine vinegar, olive oil,
raspberries, and liquid stevia in a blender.
3. Blend the ingredients until smooth and well
combined.
4. Combine the spring greens, roasted pine nuts,
and crumbled bacon in a large bowl.
5. Toss with the dressing then divide between
two plates.
6. Melt the butter in a heavy skillet over
medium-high heat then add the steak.
7. Season with salt and pepper then sear on one
side, about 3 to 4 minutes.
8. Flip the steak and cook to the desired level
then rest for 5 minutes.
9. Slice the steak and divide it between the
salads. Makes 2 servings.
Keto-friendly Snacks
If at any point
during the day you begin to feel hungry, make sure to have some keto- friendly
snacks on hand. You shouldn’t be hungry between meals, but sometimes in the
beginning of your ketogenic diet, you need some time to adjust. These
keto-friendly snacks are here to help!
* Pork rinds –
great with just about anything
* Nuts (walnuts,
pecans, brazil nuts, macadamias)
* Seeds –
sunflower, pumpkin, chia, flax, etc.
* Laughing Cow
cheese (full fat only)
* Guacamole – dip
pork rinds, carrots, celery, peppers or your favorite low carbvegetable!
* Dark chocolate
(75% and above) or any stevia sweetened chocolate (like Lily’s or
ChocoPerfection)
* Seaweed
* String cheese
* Jerky
* Cocoa nibs – a
great, quick, sugarless alternative to chocolate bars
* Avocados – all
you need is a little sea salt for a great high-fiber snack
* Sardines –
sprinkle some Old Bay seasoning and chow down!
* Nut butters –
peanut, almond, cashew, coconut, etc. Make sure there’s no sugar added.
* Pickles
* Sugar-free
Jell-O
* Quest bars
Common Allergens
To make our Low
Carb Weekly Meals Plans easy to use and versatile, we’ve included the most
common food allergens and what you can substitute for them.
* Coconut
* Coconut oil may
be replaced with butter or other types of oils in a 1:1 ratio.
* Every ¼ cup of coconut flour may be replaced with 1 cup of almond flour in many
recipes. Reduce liquids by half as well.
* Dairy
* Heavy cream may
be replaced with coconut cream in a 1:1 ratio.
* Butter may be
replaced with coconut oil in a 1:1 ratio.
* Cheese can
usually be omitted in some recipes but you can opt for using a vegan cheese. Be
sure to check the carbs on the nutrition label!
* Mayonnaise may
be used in place of cream cheese and sour cream in some recipes in a 1:1 ratio.
* Unsweetened
coconut milk yogurt may be used in place of dairy yogurt in a 1:1 ratio.
* Avocado may be
added for texture and fat.
* Eggs
* For every egg a
recipe uses, replace with 2 tablespoons of chia seed (or flax seed) which has
been soaked in 2.5 tablespoons of water for 5 minutes.
* Nuts
* Replace nuts
used in most recipes with your favorite seeds, such as pumpkin seeds, sunflower
seeds and chia or flax.
* Nut butters may
be replaced with more tolerable nut or seed butters or tahini.
* For every 1 cup
of almond flour, replace with ¼ cup coconut flour and double the recipe’s liquids.
* Shellfish
* Replace
shellfish like shrimp with any other meat you like and can eat.
If you love our
meal
plans…
You’ll fall in
love with our Keto in Five ecookbook series!
Each book is full
of 30 low carb & gluten-free recipes each using only 5 ingredients and
having up to 5 grams of net carbs. There’s nothing easier than that.
Keto dieters all
over the world have been enjoying the simplicity and flavors of our Keto in
Five recipes. Don’t miss out on them!
Click the books
below to learn more about each one:
Thank you!
We hope you’ve
enjoyed these recipes!
Low carb dieting
shouldn’t be hard… but it shouldn’t be bland either. Our goal is to provide you
with fun, exciting and versatile recipes you can use every single day.
If you have any
questions regarding the recipes, your account, billing or just have a
suggestion you’d like to see us implement, feel free to contact us at :-rohitgupta26091981@gmail.com
– we respond to emails every day and would love to hear what you have to say.
Vicky & Rami
(and the entire
Tasteaholics team)
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THE END....
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