10 Keto Friendly Meals And Recipes

The keto diet is diet where the proportion of carbohydrates is reduced to a minimum, so the body is forced to use energy from the fat. The consequence of reduced carbohydrate intake is creating ketones that the body produces decomposition of fatty acids in the liver. Thus, in a state of ketosis the body uses fat to produce energy, but due the high content of fat and proteins remains spared. Because of this, effect is preserving muscle tissue and fat loss, which is the most common wish of all who are on this type of diet. In order to help you with ideas for preparation of meals according to the principles of keto diet, we decided to put together 10 recipes that have a minimal proportion of carbohydrates and high fat and protein.

Keto breakfast

Porridge with nuts

Ingredients :

  • Handfull of walnuts
  • 1 tablespoon ground flax
  • 1 tablespoon of chia seed
  • 150 ml coconut milk
  • ½ teaspoon cinnamon (optionally)
  • 1/3 teaspoon vanilla extract

Preparation : 

Combine all ingredients and let stand to chia seeds soak up and made like a pudding. After that add little nuts for decoration.

 

Omelette with with vegetables

Ingredients :

  • ¼ onion
  • 1 tablespoon olive oil
  • Handful of spinach
  • 3 eggs
  • 50 grams of fresh cheese
  • Salt, pepper (optionally)

Preparation

In pan heat olive oil and add the sliced onion strips. When the onion is little soft add spinach. Scrambled eggs add in the pan and cover to became like a pancake. When the eggs are ready put them in a plate and on the other half add onions with spinach and cheese on the top.

 

To see complete ketogenic diet food list click here.

 

Keto lunch

Burgers with tuna and avocado

Ingredients :

  • 2 large cans of tuna
  • 2 tablespoons creamy fresh cheese
  • 1 avocado
  • 2 tablespoons grated parmesan
  • 50 grams of almond flour
  • Salt, pepper, garlic powder
  • Coconut oil

Preparation :

In a bowl pour the drained tuna. Add low-fat cream cheese, parmesan, spices and mix well. To the mixture add sliced into cubes avocado . Stir the mixture in your hands and make balls so they can roll in almond flour. Bake it with coconut oil.

 

Main dish salad with prosciutto

Ingredients :

  • 100 grams of mixed green salad
  • 2 cherry tomatoes
  • 2 tablespoons of pine nuts or sunflower seeds
  • 1 tablespoon aceto balsamico
  • 1 tablespoon grated parmesan
  • 3 slices of prosciutto
  • 1 tablespoon olive oil
  • Salt pepper to taste

Preparation :

Fry prosciutto on a hot pan to became crisp and cut into small cubes or stripes and leave it to cool. After that  all other ingredients put in a bowl.

 

Keto dinner

Pizza in 5 minutes

Ingredients for dough :

  • 2 eggs
  • 1 tablespoon grated parmesan
  • 1 tablespoon psyllium hulls
  • Spices oregano, basil, salt, pepper
  • 1 tablespoon olive oil

Ingredients for the filling :

  • 3 tablespoons of homemade tomato juice
  • Basil
  • 80 grams of mozzarella

Preparation :

In a bowl, mix all dry ingredients for the dough. Add eggs and mix well. Stir at least 30 seconds, to psyllium withdraw all humidity. On a pan heat the oil pour the mixture to the batter and spoon it to be in all parts of equal size. Bake the dough for a five minutes on each side. When done, add tomato juice, chopped slices mozzarella and basil but wait a minute to melt cheese.

 

Steak with broccoli

Ingredients :

  • 200 grams of beef steak
  • 150 grams of broccoli
  • 1 tablespoon butter or coconut oil

Preparation :

Heat the pan and then place your steak to bake. After 3-4 minutes turn it over and bake as long and the other. Lightly cook broccoli. When both are done put together on a plate.

 

Keto deserts

Cocoa balls

Ingredients :

  • 3 tablespoons cocoa powder
  • 2 tablespoons peanut butter
  • 2 tablespoons coconut crumbs (optionally)
  • 1 tablespoon low-fat milk
  • 2 tablespoons rolling coconut crumb

Preparation :

Mix all the ingredients. Make balls with your hands and roll in coconuts crumbs.

 

Chocolate brownies

Ingredients : 

  • 250 grams almond flour
  • 60 grams cocoa powder
  • 60 grams of coconut oil
  • 3 tablespoons maple syrup
  • 2 eggs
  • 1 tablespoons psyllium
  • 1 teaspoon baking powder
  • ½ teaspoon salt

Preparation :

Preheat oven to 180 degrees. All wet ingredients mix it in a bowl. In another bowl combine all dry ingredients. Slowly pour the wet mixture into dry, stirring the dry ingredients, in order to dispel any lumps. The mixture will be solid and consistent. Shake the mixture in baking pan on a baking sheet and knife align the top. Bake for 20 minutes.

 

Keto snacks

Caprese salad

Ingredients :

  • 1 tomato
  • 60 grams of mozzarella
  • Fresh basil
  • 2 tablespoons olive oil
  • 1 teaspoon aceto balsamico
  • Salt and pepper

Preparation :

Cut the basil thiner as it possible and put in a blender with olive oil. Mix the mixture till became a puree. Cut the tomatoes into thin slices. On top add the mozzarella. Pour with basil and add balsamic salt and pepper to taste.

 

Egg muffins

Ingredients :

  • 200 ml egg whites
  • ½ zucchini
  • Salt, pepper

Preparation : 

Preheat oven to 200 degrees. In each mold muffin put half of egg whites and then insert 5-6 zucchini cubes so that the mold is filled ¾ mixture. Season with salt and pepper if desired. Molds with muffins put in the oven and bake for about 15 minutes.

 

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