keto meal planning – Page 2 – Keto Tips and Tricks

Video capture of the "Keto-Friendly Cheese Biscuit" recipe video on YouTube. Click to watch the video on YouTube.

Keto Cheese Biscuits

August 12

The “Keto-Friendly Cheese Biscuits” recipe is below the video. Click the video to watch it on YouTube.

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“Keto-Friendly Cheese Biscuits” – Video Summary

These keto cheese biscuits (crackers) are epic! They’re so tasty, so crisp. You can pair these low-carb keto-friendly cheese biscuits with anything…. From your favorite dip to a creamy smooth nut butter or a bowl of “Keto Chicken Taco Soup”. These are made with cheddar cheese and almond flour. Although you could substitute the cheese with mozzarella or virtually any other cheese to change the flavor. They bake to crispy perfection in just 6-8 minutes!

Adding these crackers to your meal planning will change your snacking routine forever!

Request our “Delicious Keto Recipes” eBook with 21 keto recipes written by Rachel Roberts:

Most importantly, we offer a complete 8-week Custom Keto Meal Plan made for you based on your own physical attributes, activity level, and weight goal. You can watch this video to learn more about it here.

“Keto-Friendly Cheese Biscuits” – Recipe

Preparation time: 15 minutes
Cooking time: 6 minutes
Servings: 1

Ingredients:

1/4 cup shredded Cheddar Cheese
3 Tbsp Almond Flour
1 Egg Yolk
pinch of Black Pepper

Directions:

1) Combine all ingredients in a bowl and knead into a smooth dough.
2) Line a baking sheet with parchment and preheat the oven to 425F.
3) Place dough in between sheets of parchment and flatten with a rolling pin.
4) Cut into serving-sized pieces and prick holes on the surface with a fork.
5) Transfer onto the prepared baking sheet and bake for 6-8 minutes.

Learn how to have an 8-week “Custom Keto Diet Plan” prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner below to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

Click to get your own Custom Keto Diet Plan

Photograph of a woman not feeling well due to the Keto Flu. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.

Top 5 Keto Flu Remedies That Work!

by Ryan Roberts

August 3

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Keto Diet, Keto Flu, working out

keto, keto and diet, keto and weight loss, keto meal planning, keto-flu, ketosis, ketosis and weight loss, wellness

Keto flu remedies that work are a handful of things for you to do if, or when, you find yourself feeling the symptoms. Or, by doing these things at the same time you begin your keto diet you may well avoid feeling the symptoms entirely!

What is the keto flu?

The keto flu is a group of flu-like symptoms that some people experience when they start the keto diet. The keto diet is a high-fat, medium amount of protein, and very low-carb. The objective of the keto diet is to put your body in a state of ketosis. In ketosis, you’ll burn stored fat instead of glucose. This process is quite a change of metabolism and some people react to it by presenting flu-like symptoms. However, there isn’t any disease involved and the symptoms are very temporary.

The symptoms and severity vary by person. But most people who are affected will have some combination of general achiness, constipation, headache, or nausea because of the sudden diet change. Be aware that, unlike The Flu, keto flu does not cause fever. If you have a fever you may want to see your doctor.

These side effects, or symptoms, seldom last more than a few days to a week. That is, so long as the ketoer strictly adheres to the diet. Falling in and out of ketosis will cause the symptoms to last longer because you’re not giving your body time to adjust.

The keto flu can be very uncomfortable for some people, while others won’t even think about how their feeling. Regardless of where you fall on that spectrum, treating the keto flu symptoms appropriately will get you through this adjustment period more quickly and with less discomfort.

And consider this. If you start following these remedies at the same time you start your keto diet you may be able to avoid the keto flu entirely.

Related reading: The Keto Flu: Symptoms, Causes, And Remedies

Top 5 keto flu remedies that work!

1 – Drink plenty of water

Extra sugar is stored as glycogen. Our body’s cells hold the glycogen molecule and a lot of water. Our bodies dump a lot of that water and glycogen as we go into ketosis. Because we are losing so much water we can become dehydrated unless we drink plenty of water.

Dehydration can lead to general body aches, headaches, and sluggishness.

Because dehydration is such an unwanted side effect, be sure to drink plenty of water to prevent it. This is particularly important if you were drinking a lot of sugary drinks before starting your keto diet.

2 – Boost your electrolytes

As your body expels water it also loses electrolytes. The loss of electrolytes is compounded as insulin levels decrease. A lot of the keto flu symptoms are associated with lower levels of electrolytes. If you’re experiencing a feeling of weakness, fatigue, or cramping, it could be the lack of electrolytes.

You can improve your electrolyte levels by adding salt to your diet or drinking a sports drink that is high in electrolytes. Because sports drinks can have added sugar, you will have to watch your carbs more closely. Alternatively, drink sugar-free sports drinks.

3 – Consume enough calories

Eating a keto diet will reduce your appetite. Because your appetite is reduced you run the risk of not consuming enough calories to stay healthy. The combination of a decreased appetite from eating keto, and feeling nauseous from the keto flu, can put you in a position where you’re not taking in enough calories.

Ensure you’re eating healthy fats and consuming enough calories every day. Then your energy level should improve and your nausea will be reduced.

Accurate meal planning is crucial to consuming both the right amount of macronutrients and calories. Correct meal planning is also time-consuming and can be frustrating. One option is to have a custom keto meal plan prepared for you by professional nutritionists and chefs based on your food preferences, weight goals, and other personal information. Click here or on the banner below to learn more.

Related reading: How To Make A Keto Meal Plan

4 – Take it easy

It’s important to avoid overdoing things at the start of your keto diet. Because it takes time for your body to transition completely to ketosis.

For the first 7-10 days avoid strenuous exercise and hard work. Instead, try lighter types of exercise like yoga, walking, or medicine ball exercises. Then you get back to your regular routine when you’re feeling better.

Related reading: Lose Weight Fast With Yoga And Keto

5 – Try transitioning more slowly

Since many of the keto flu symptoms are caused by a sudden dietary change, you can transition to keto more slowly versus going full bore. Phasing out carbohydrates while increasing fats over a week or two will let your body adjust over time instead of overnight. Avoiding keto flu symptoms entirely!

When should you see a doctor?

The keto flu is very temporary and should go away pretty soon after starting the diet. If your symptoms last longer than 10 days or are painfully debilitating, or they’re accompanied by a fever, you might want to see your doctor.

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

Photo of a cutting board with a tape measure and the words "lacto-ovo keto" to illustrate, "Lacto-Ovo Keto, How?". Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.

Lacto-Ovo Ketogenic Diet, How?

by Ryan Roberts

July 27

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Keto Diet, ketosis, Vegetarian

keto and diet, keto and vegetarian, keto meal planning, lacto-ovo vegetarian

A Lacto-Ovo ketogenic diet is just what it sounds like. A hybrid between a keto diet and a Lacto-Ovo vegetarian diet.

Lacto-Ovo vegetarianism is the most common style of vegetarianism. A Lacto-Ovo vegetarian includes dairy and eggs in their diet but won’t eat meat, fish, or poultry.

Even though they don’t restrict themselves in food, they enjoy eating like delicious no-bake keto chocolate chip cookies, it could still be hard being on a keto diet. Because meat is one of the most consumed foods on the keto diet!

But, that doesn’t mean Lacto-Ovo ketogenic diet isn’t possible. In fact, there exists a variation of the keto diet called “the vegetarian keto diet”. Go figure. Because the keto diet is very strict and hard for sometimes hard to follow, here is how to successfully be a Lacto-Ovo vegetarian.

Related reading: Can A Vegetarian Or Vegan Go Keto?

Know what you can eat

Dieting is a lot easier when you know exactly what you can eat, and what you can’t eat. The majority of keto-friendly foods are high-fat, low-carb, and medium protein. Because vegetarians don’t eat meat they have to make some adjustments to the traditional keto diet. With that in mind, here is a look at what a Lacto-Ovo vegetarian keto dieter can eat.

- Plant-based proteins – tofu, tempeh, seitan, textured vegetable protein.
- Low-carb vegetables – asparagus, bok choy, broccoli, cabbage, cauliflower, celery, collard greens, kale, lettuces, swiss chard, turnip greens.
- Plant-based fats – avocado, coconut, and olive, and their oils.
- Dairy – full-fat milk, heavy cream, non-sweetened butter, cheese, plain cottage cheese, full-fat yogurt.
- Seeds and nuts
- Eggs
- Berries

Eat something high in protein with each meal

The standard keto diet is built around animal products because they are the best source of protein. Animal protein contains all nine of the essential amino acids that we have to have to be healthy. Because Lacto-Ovo vegetarians don’t eat meat they will need to eat a combination of dairy, eggs, seeds, and nuts.

So when planning their meals, the Lacto-Ovo vegetarian ketoer needs to create meals that include eggs and/or dairy products. To give you an idea, for breakfast try having low-carb keto-friendly bread, greek yogurt with berries. For lunch help yourself to a Broccoli and Cheddar Frittata.

Related reading: 6 Alternatives For Bread On The Keto Diet

Limit your carbohydrates

The keto diet focuses on eating low-carb foods that are high in fat and proteins. Therefore limiting your carbohydrate intake is crucial. Because they’re avoiding carbs, a vegetarian on keto has to avoid the typical vegetarian protein sources (i.e., legumes, quinoa, buckwheat, etc.) because they all have too many carbs.

Focus on the low-carb vegetables

Because vegetables are very healthy, include them in your meals. Not all vegetables are low in carbohydrates. So be mindful and eat only low-carb vegetables like leafy greens, broccoli, cauliflower, Brussels sprouts, zucchini, etc. Avoid all of the root vegetables because they are high in carbs (carrots, potatoes, turnips – but the greens are good, beets, etc.).

Add healthy oils

Consuming oils is inevitable because we use them so much for cooking as well as ingredients in our recipes. Oils make each meal taste better, improves our food’s texture, helps us feel satiated for longer periods of time. Oils are also needed for our bodies to properly absorb some vitamins.

Keeping in mind that oils are a great source of fats, limit your use of oils to only healthy oils. So instead of using the typical vegetable oils (sunflower, safflower, or canola oils), use avocado, olive, coconut oils, and butter or ghee.

Spices and herbs are your friends

Spices and herbs give your meals a better flavor. They also increase the variety of dishes and provide micronutrients. Experiment with different spices and herbs to change the flavor of the same, or similar, meals. So if you use common spices like cinnamon, basil, or rosemary try something different like; nutmeg, cumin, or thyme.

A Lacto-Ovo vegetarian keto diet is a splendid blend of high-fat, low-carb, and protein-rich foods that take care of your daily needs. It’s the perfect diet for vegetarians who want the benefits of a keto diet without giving up their diet.

But before going keto you need to learn what you can and can’t have in your meal plan. Planning meals isn’t that simple. If you would like help planning your meals, click here and learn about an eight-week custom keto diet plan that’s designed for you based on your food preferences (such as no meat, fish, or poultry) and other personal data.

Related reading: How To Make A Keto Meal Plan

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

Screen capture of the "Easy Keto Bread Recipe" video on YouTube. Click to watch the video on YouTube.

Easy Keto Sandwich Bread Recipe

by Ryan Roberts

July 22

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Keto Breakfast Recipes, Keto Recipes, Lunch and Dinner Recipes, Snack Recipes

keto, keto bread, keto meal planning, keto recipe

The “Easy Keto Sandwich Bread” recipe is below the video. Click the video to watch it on YouTube.

“Easy Keto Sandwich Bread Recipe” – Video Summary

This easy keto bread sandwich bread recipe is made with just five ingredients. It takes just two minutes to prepare and only two minutes of cooking in a microwave. So you can easily make this simple keto bread recipe fresh whenever you want to have it.

Request our “Delicious Keto Recipes” eBook with 21 keto recipes written by Rachel Roberts:

“Easy Keto Sandwich Bread” – Recipe

Preparation time: 2 minutes
Cooking Time: 2 minutes
Servings: 1

Ingredients:

1 large Egg
2 Tbsp Heavy Cream
2 Tbsp Coconut Flour
2 Tbsp Olive Oil
1/2 tsp Baking Powder

Directions:

1) Pour olive oil into a microwave-safe dish, coating the bottom and sides evenly.
2) Add in egg and heavy cream and beat until well mixed.
3) Stir in coconut flour and baking powder.
4) Spread the batter evenly into the dish with a rubber spatula.
5) Cook in the microwave for 1-2 minutes or until a toothpick inserted in the middle comes out clean.

Nutritional Information:

Energy – 422 kcal
Protein – 7g (7%)
Fat – 42g (90%)
Carbohydrates – 3g (3%)

Learn how to have an 8-week “Custom Keto Diet Plan” prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner below to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

Photograph of a chalkboard with the words 'keto strong' and a kettle bell weight. Click to get your personalized custom keto diet plan.

6 Alternatives For Bread On The Keto Diet

by Ryan Roberts

July 20

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Keto Diet, Keto Recipes

bread substitutes, keto, keto and weight loss, keto meal planning

Bread has a high carbohydrate and calorie content. So people on the keto diet can benefit from alternative bread, like these 6 alternatives for bread on the keto diet.

Here are 6 quick and easy bread alternatives that may be a suitable option for ketoers trying to control their carb intake

1 – Collard wraps

Collards are a fantastic alternative bread for pitas or tortilla wraps. Make sure you use leaves that are large enough to contain your fillings.

Collard leaves are a low-carb, low-calorie, nutritious option that can help you meet or exceed your daily consumption of leafy greens

Because collard leaves are flimsier than bread or tortillas, they hold a filling better.

2 – Portobello mushrooms

Cooked large portobello mushrooms can be used as burger buns. Place one mushroom on the bottom, then fill with your favorite foods before finishing with another mushroom put on top.

They may give your burgers more texture and flavor while still being low carb and letting you get in that additional serving of vegetables.

Because mushrooms have a high water content, eating them with your hands may be a little messy, so have your fork and knife available.

3 – Bell peppers

Why not sandwich your ingredients together using a bell pepper for a more sturdy bread alternative? Half the pepper, de-seeded and de-veined. Use half for the top and half for the bottom. Or alternatively, just fill half the pepper and eat like a “bread bowl”.

Bell peppers are excellent raw since they hold together well and give a bit of crunch to your meal. Plus they’re low in both calories and carbohydrates. Try cooking your peppers first, then stuffing them with your favorite sandwich ingredients for a soft and spicy sandwich.

4 – Cucumber boats

Slice a cucumber in half longways, scoop out the center, then layer in your ingredients to form a tiny low-carb sub.

Tuna mayo is a simple favorite filling; the cucumber keeps its form nicely and adds crunch, flavor, and heft to your meal.

Related reading: “Curry Tuna & Avocado Salad”

5 – Roll-ups of eggplant

Eggplant is a delicious and versatile veggie. A thinly sliced, roasted, long piece of eggplant may be used to produce snack-size roll-ups. Simply cut the aubergine down the length and cook until browned and softened. Fill the eggplant slice with your fillings, coil it around them, and secure it with a cocktail stick in the center.

These are perfect for bite-sized tiny bread wraps. Think pinwheels.

6 – Bread from nut flour

Alternative bread made from nut flours is a good option for those who want to try their hand at making bread substitutes. Almond bread is produced using ground almonds or almond flour, which has a lower carbohydrate content than wheat flour. Almond flour is arguably the most popular nut flour, but there are many other types available.

Using eggs and almond flour combined will help the “bread” stay together. The final bread will be a cross between bread and cake in its consistency.

Do you have any other substitutes for bread? Leave it in the comments!

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

Video capture of "Keto-Friendly Chocolate Mousse Recipe". Click to watch on YouTube.

“Keto-Friendly Chocolate Mousse Recipe” Video Summary

by Ryan Roberts

July 8

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Keto Dessert Recipe, Keto Recipes

easy keto recipe, keto, keto meal planning, keto recipe

The “Keto-Friendly Chocolate Mousse” recipe is below the video. Click the video to watch it on YouTube.

“Keto-Friendly Chocolate Mousse” – Video Summary

Looking for an easy-to-make dessert that’s just a little decadent? Then this keto-friendly chocolate mousse recipe is perfect for you!

This delightfully rich dessert can be made even if you find cooking difficult. It’s perfect for finishing dinner. Pairs exceptionally well with an after-dinner coffee.

Request our “Delicious Keto Recipes” eBook with 21 keto recipes written by Rachel Roberts:

“Keto-Friendly Chocolate Mousse” Recipe

Preparation and cooking time: 15 minutes

Servings: 1

Ingredients:

- - Half a cup of Whipping Cream.
  - 1 teaspoon to one tablespoon of Stevia, to taste.
  - 1 teaspoon of unsweetened Cocoa powder.
  - 2 tablespoons of unsweetened Chocolate Chips, or chopped chocolates.

Directions:

1. 1. Add the whipping cream to a bowl.
  2. Whisk the stevia into the bowl until the texture becomes thick like the whipped cream.
  3. Next, add the cocoa powder.
  4. Then combine the mixture using a spatula.
  5. Lastly, add the chocolate chips. Mix again until well combined. Chill the mousse for 1 hour.
  6. Serve in a small cup or bowl and top it with chopped chocolates.

Learn how to have an 8-week “Custom Keto Diet Plan” prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner below to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

A woman eating chocolate. Click to learn about our 8 week custom keto meal plan.

Dark Chocolate and Keto Dieting?

by Ryan Roberts

July 6

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Brain Health, Keto Diet, Keto Snacks

brain function, brain health, keto, keto and diet, keto meal planning

High-quality dark chocolate is a very nutritious, slightly sweet, delicious treat for the keto dieter.

Dark chocolate is loaded with minerals and antioxidants and includes a fair amount of fiber.

But with so many carbohydrates (11.6g per 100g serving) how can dark chocolate have a place in the keto diet? Here we’re going to talk about enjoying dark chocolate as part of the keto diet.

First, what is dark chocolate?

Dark chocolate is a mixture of cocoa, fat, and sugar. It’s different from milk chocolate. Milk chocolate is made with milk solids, more sugar, and more cocoa.

Some sugar is used in the production of dark chocolate to offset the cocoa’s bitterness. But far less sugar is used than what’s used in milk chocolate.

However, not all dark chocolate is the same. Each bar of dark chocolate can vary in how much cocoa and sugar are used. The amount of cacao found in a bar determines how dark the chocolate will be and its quality.

Related reading: “Cocoa and Chocolate in Human Health and Disease“

Generally speaking, a quality bar of dark chocolate will contain at least 70% cocoa, usually producing a bar with less sugar as well. These higher-quality bars are especially rich in flavonoids. Flavonoids are a strong antioxidant and dark chocolate contains more of it than red wine, black tea, or apples.

Related reading: “Flavonoids: an overview“

Because dark chocolate is so full of flavonoids it has been associated with many health benefits. These benefits include a lower risk of heart disease and improved brain functions.

Related reading:

“Chocolate consumption is inversely associated with a calcified atherosclerotic plaque in the coronary arteries: the NHLBI Family Heart Study“

“The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people“

The carbohydrates in dark chocolate

Most sweets contain a lot of carbohydrates and have to be radically restricted by the keto diet. But in comparison, high-quality dark chocolate contains fewer carbs. For example, an ounce of 70-80% dark chocolate may have 13g of carbs with 3g of fiber, resulting in about 10g of net carbs.

Fiber is a carb we can’t fully digest. Because of that, we can subtract it from the listed carbohydrates.

Are dark chocolate and keto dieting compatible?

You can enjoy the delights of high-quality dark chocolate so long as it doesn’t exceed your daily carb limit. The standard keto diet limits your carb intake to just five percent of your calorie intake. Therefore you would be limited to 25g of carbs on a 2000 calorie/day diet. So one ounce of chocolate would be about 40% of your daily carbohydrates for the day.

Related reading: “How To Make A Keto Meal Plan“

It really depends on what else you eat during the day. If you want to have some dark chocolate you’ll have to plan your food for the day accordingly.

It’s imperative that you choose high-quality dark chocolate containing at least 70% cocoa. The greater the amount of cocoa the healthier the chocolate will be, but also the more bitter it will taste. Start with a 70% bar then buy chocolate with greater amounts of cocoa until you find your “bitterness limit”.

Having said that, keep in mind that portion control is key. Because an ounce of chocolate isn’t a whole lot you can easily find yourself eating too much chocolate and knocking yourself out of ketosis.

Wrapping it up

Dark chocolate is loaded with antioxidants. It’s made from cocoa, fat, and sugar and contains less sugar than milk chocolate. The higher the cocoa percentage the better the quality.

An ounce of 70-80% dark chocolate may have 13g of carbs with 3g of fiber, resulting in about 10g of net carbs.

There’s room for dark chocolate and keto dieting if your dark chocolate is at least 70 percent cocoa in a keto diet. But portion control is key to avoid consuming excessive carbs.

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

Video capture of "Keto-Friendly Chicken Florentine" recipe video. Click to watch the video on YouTube.

Keto-Friendly Chicken Florentine Recipe – Video Summary

by Ryan Roberts

July 1

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Keto Recipes, Lunch and Dinner Recipes

keto, keto and weight loss, keto meal planning, keto recipe

The “Keto-Friendly Chicken Florentine” recipe is below the video. Click the video to watch it on YouTube.

“Keto-Friendly Chicken Florentine” – Video Summary

Looking for an easy-to-cook meal that’s rich in flavor? Then this keto-friendly Chicken Florentine recipe is for you! It’s the perfect comfort food.

This hearty meal can be prepared even if you find cooking difficult. It’s perfect for dinner with your loved ones or during cold weather.

Request our “Delicious Keto Recipes” eBook with 21 keto recipes written by Rachel Roberts:

“Keto-Friendly Chicken Florentine” – Recipe

Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 1

Ingredients:

1 Chicken leg quarter
1 Tbsp Butter
1 Tbsp minced Shallots
1.5 cups Chicken Stock
2 Tbsp Heavy Cream
1 cup fresh Spinach
Salt and Pepper, to taste

Directions:

1) Melt butter in a pan then sprinkle shallots.
2) Add chicken on top of the shallots. Season with salt and pepper.
3) Add enough stock to barely cover the chicken. Bring to a simmer.
4) Cover and poach over low heat for 20-25 minutes.
5) Take chicken out of the pan and set it aside.
6) Reduce pan juices to approximately a quarter of a cup.
7) Add spinach and heavy cream. Simmer over low heat until the sauce is slightly thick.
8) Return chicken into the pan.
9) Serve hot.

Nutritional Information:

Energy – 507 kcal
Protein – 53g (44%)
Fat – 30g (53%)
Carbohydrates – 4g (3%)

Learn how to have an 8-week “Custom Keto Diet Plan” prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner below to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

Video capture of "Keto-Friendly Broccoli and Cheddar Frittata" on YouTube. Click to watch video on YouTube.

“Keto-Friendly Broccoli and Cheddar Frittata” – Video Summary

by Ryan Roberts

June 24

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Keto Breakfast Recipes, Keto Recipes, Lunch and Dinner Recipes

keto, keto meal planning, keto recipe, ketosis

The “Keto-Friendly Broccoli and Cheddar Frittata” recipe is below the video. Click the video to watch it on YouTube.

Summary of “Keto-Friendly Broccoli and Cheddar Frittata” – Video

Keto-Friendly Broccoli and Cheddar Frittata is a very easy, healthy, and tasty meal. Frittatas are very versatile and can be included as part of your breakfast, brunch, lunch, or dinner!

Request our “Delicious Keto Recipes” eBook with 21 keto recipes written by Rachel Roberts:

“Keto-Friendly Broccoli and Cheddar Frittata”

Preparation time: 5 minutes
Servings: 1

Ingredients:

3 Eggs
1 Tbsp Butter
1/4 cup grated Cheddar Cheese
1/4 cup Broccoli florets
Pinch of Salt and Paprika

Directions:

1. First, Brush a heat-proof dish with butter.
2. Next, Beat in eggs, salt, and paprika.
3. Then, Mix in cheddar and top with broccoli florets.
4. Finally, Set in the microwave for about 3 minutes or until a toothpick inserted in the middle comes out clean.

Nutritional Information:

Energy – 377 kcal
Protein – 24g (27%)
Fat – 30g (71%)
Carbohydrates – 2g(2%)

Learn how to have an 8-week “Custom Keto Diet Plan” prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner below to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

Video screen capture of the "Keto-Friendly Breakfast Rice Bowl Recipe" video on YouTube. Click here to watch the video.

“Keto-Friendly Breakfast Rice Bowl” Recipe Video Summary

by Ryan Roberts

June 17

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Keto Breakfast Recipes, Keto Diet, Keto Recipes

keto, keto and diet, keto meal planning, keto recipe

The full “Keto-Friendly Breakfast Rice Bowl” recipe is below the video. Or click the video to watch it on YouTube.

Summary of “Keto-Friendly Breakfast Rice Bowl” – Video

Keto-Friendly Breakfast Rice Bowl is a fast, healthy, and tasty way to start your day. Since this is such an easy keto recipe to make you can make it one of your go-to breakfast recipes.

You can request our “Delicious Keto Recipes” eBook with 21 keto recipes written by Rachel Roberts:

Keto-Friendly Breakfast Rice Bowl

Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 1

Ingredients:

100g of Cauliflower
50g of chopped Bacon
1 beaten Egg
1 tablespoon of chopped Spring Onions

Herb scissors are a super-easy way to chop things like spring onions.

Instructions:

- Rice the cauliflower in a food processor.
- Heat a non-stick pan. Add bacon and stir until fat is rendered.
- Add beaten egg and stir until fully cooked.
- Toss in riced cauliflower and spring onions for 1-2 minutes.
- Season as needed with salt and pepper.

Nutritional Information:

Energy – 245 calories
Protein – 13g
Fat – 19g
Carbohydrates – 9g
Fiber – 3.5g

Learn how to have an 8-week “Custom Keto Diet Plan” prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner below to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

The “Keto-Friendly Cheese Biscuits” recipe is below the video. Click the video to watch it on YouTube.

“Keto-Friendly Cheese Biscuits” – Video Summary

“Keto-Friendly Cheese Biscuits” – Recipe

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What is the keto flu?

Related reading: The Keto Flu: Symptoms, Causes, And Remedies

Top 5 keto flu remedies that work!

1 – Drink plenty of water

2 – Boost your electrolytes

3 – Consume enough calories

Related reading: How To Make A Keto Meal Plan

4 – Take it easy

Related reading: Lose Weight Fast With Yoga And Keto

5 – Try transitioning more slowly

When should you see a doctor?

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Related reading: Can A Vegetarian Or Vegan Go Keto?

Know what you can eat

Eat something high in protein with each meal

Related reading: 6 Alternatives For Bread On The Keto Diet

Limit your carbohydrates

Focus on the low-carb vegetables

Add healthy oils

Spices and herbs are your friends

Related reading: How To Make A Keto Meal Plan

The “Easy Keto Sandwich Bread” recipe is below the video. Click the video to watch it on YouTube.

“Easy Keto Sandwich Bread Recipe” – Video Summary

“Easy Keto Sandwich Bread” – Recipe

1 – Collard wraps

2 – Portobello mushrooms

3 – Bell peppers

4 – Cucumber boats

Related reading: “Curry Tuna & Avocado Salad”

5 – Roll-ups of eggplant

6 – Bread from nut flour

The “Keto-Friendly Chocolate Mousse” recipe is below the video. Click the video to watch it on YouTube.

“Keto-Friendly Chocolate Mousse” – Video Summary

“Keto-Friendly Chocolate Mousse” Recipe

First, what is dark chocolate?

Related reading: “Cocoa and Chocolate in Human Health and Disease“

Related reading: “Flavonoids: an overview“

Related reading:

“Chocolate consumption is inversely associated with a calcified atherosclerotic plaque in the coronary arteries: the NHLBI Family Heart Study“

“The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people“

The carbohydrates in dark chocolate

Are dark chocolate and keto dieting compatible?

Related reading: “How To Make A Keto Meal Plan“

Wrapping it up

The “Keto-Friendly Chicken Florentine” recipe is below the video. Click the video to watch it on YouTube.

“Keto-Friendly Chicken Florentine” – Video Summary

“Keto-Friendly Chicken Florentine” – Recipe

The “Keto-Friendly Broccoli and Cheddar Frittata” recipe is below the video. Click the video to watch it on YouTube.

Summary of “Keto-Friendly Broccoli and Cheddar Frittata” – Video

“Keto-Friendly Broccoli and Cheddar Frittata”

The full “Keto-Friendly Breakfast Rice Bowl” recipe is below the video. Or click the video to watch it on YouTube.

Summary of “Keto-Friendly Breakfast Rice Bowl” – Video

Keto-Friendly Breakfast Rice Bowl