If you start a Keto (or ketogenic) diet, it is important to understand that your meals are made to incorporate carbohydrates, fat, and proteins. This menu for beginners is the ideal way to start a Keto diet.
Recipes starting the day
If the Keto recipes world is new to you, concoct simple recipes. Keto lunch, for example, can include several traditional foods such as eggs, bacon, sausage, and ham. Eggs are a real champion of the Keto regime: they are going back, easy to cook, and have only one half-gram of carbohydrates but 6 grams of protein and 5 grams of fat.
"Eggs have many vitamins like vitamin A, B, D, K, E, calcium, and zinc," says Ryan Weaver, coach and follower of the Keto diet. "This is why eggs are a great choice for lunch when you follow a ketogenic diet. And, to avoid monotony, try to prepare them in different ways - boiled, fried, or cooked. Also, you can combine eggs with other foods such as bacon, ham, cheddar cheese, butter, or mayonnaise. You will have a different recipe every day using the same ingredient.
Ideas for a Keto Lunch
- Frittatas and quiches
- Pork mince with kale and eggs
- Eggs cooked in lawyers
- Omelette with sautéed spinach, mushrooms, dried tomatoes and goat cheese
- Scrambled eggs with cream cheese, peppers and spinach
Good news for coffee addicts: you can still drink your morning cup. You will only have to adjust the added ingredients. Replace the flavored cream with very oily whipped cream, which has only one gram of carbohydrates per tablespoon. If you still want to sweeten your coffee, use a low-carbohydrate sweetener like polyols. Note that cutting sugar completely is even better; Over time, you will train your palate to no longer need sugar to start the day.
Easy Keto lunches
If you speak to enthusiasts, you will notice that many use the remains of supper for the next day's dinners. Cook once, then eat twice - your Keto menu for lunch is set! If you don't like leftovers or have a special desire, dinner can be a simple chicken salad. Otherwise, go to the local grocery salad counter and make a bowl of green vegetables and foods containing good fats. You can also try these Keto combinations for dinner:
- Salad with chicken, eggs, avocado, nuts, cheese olive oil, and vinegar or other vinaigrette.
- Small slim trenches with a slim trench with cheese and peppers or pickles.
- Tuna or egg salad, made with olive oil and mayonnaise.
- Supper with pasta or beans.
- Bol of cauliflower rice with grilled protein, cheese, vinaigrette, olives and nuts.
"One of the best tips I have received is to plan for lunch and dinner so that it is as complicated as possible," said Emily Bartlett, co-founder of Real Plans. If the meal rehearsal does not bother you, it is optimal to have a simple selection of lunch recipes - including recipes that can be taken on the go. For dinner, use the leftovers to make a green salad, adding a vinaigrette that you like. ”
Simple and delicious keto superstar
Easy-to-supper recipes all follow a very simple rule: a lean protein, with low carbohydrate accompaniment and a green salad. You can also vary with simmered dishes, salads, or any other low carbohydrate and high meal in fat such as:
- sausage stew on sautéed zucchini noodles;
- peppers stuffed with minced meat;
- chicken breasts stuffed with ham and cheese with broccoli;
- Hamburger steak with pounded cauliflower;
- Wraps of lettuce with chicken, peanuts, and low carbohydrate vinaigrette.
"Several people find that cooking large quantities once or twice a week saves time while avoiding evenings spent in the kitchen," says Weaver. When you plan your Keto meals, you need to follow the gold planning golden rules. Making a big grocery store once a week saves money. You can then prepare your vegetables as soon as you get home. ”
Low-carbohydrate Keto snacks
Snacks are a good addition to your ketogenic diet since they are not complicated and they are a great way to integrate good fat into your menu without increasing the contribution of carbohydrates.
- There are several homemade Keto snacks:
- cheese crusties;
- jalapenos wrapped in bacon;
- Fat bombs (fat balls in French, a combination of good fats and tasty ingredients, sometimes sweet with Keto sweeteners);
- stuffed eggs;
Buffalo chicken dip made with cream cheese, mayonnaise, chicken, and Buffalo chicken wings.
There are even pre-batted snacks suitable for the ketogenic diet. They can save you time and are perfect for eating on the go. Here are some examples:
- cheese sticks;
- dried beef;
- olives;
- Coffee frozen (cold infused, with non-suckled almond milk);
- nut.
Day 1 of a Keto diet
- Dinner: chicken thighs cooked with the skin and broccoli (add sure cream, bacon, and cheddar cheese on the broccoli); 2g of net carbohydrates.
- Supper: sautéed with beef and broccoli; 10g of net carbohydrates.
- Snack: jalapenos peppers wrapped in bacon and stuffed with sure cream; 1g of net carbohydrates per portion.
- Snack: ¼ cup of almonds; 3.5g of net carbohydrates.
- Total net carbohydrates: 18.5 grams.
Day 3 of a Keto diet
- Lunch: two eggs on the dish, two bacon slices, and half a lawyer; 2.5g of net carbohydrates.
- Dinner: spinach frittata with prosciutto and peppers with spinach salad; 6g of net carbohydrates.
- Supper: spaghetti squash stuffed with meat; 8g of net carbohydrates.
- Snack: pork pork rind; 1g of net carbohydrates.
- Snack: 2 cups of peanut butter; 2g of net carbohydrates.
Day 4 of a Keto diet
- Dinner: broccoli and cheese soup; 4g of net carbohydrates.
- Snack: 2 meat sticks; 2g of net carbohydrates.
- Snack: 1 cheese stick; 1g of net carbohydrates.
- Total net carbohydrates: 24.5 grams
Day 5 of a Keto diet
- Lunch: Ham steak with hard-cooked eggs; 2.5g of net carbohydrates.
- Dinner: tuna salad with ½ cup cucumber slices; 6g of net carbohydrates.
- Supper: creamy chicken with dried tomatoes and spinach to the pressure cooker with a cup of sautéed zucchini noodles; 10g of net carbohydrates.
- Snack: 1 bunch of garlic chilis olives; 0g of carbohydrates.
- Snack: ham, cream cheese, and pickles; 2g of carbohydrates per portion.
- Total net carbohydrates: 20.5 grams
Day 6 of a Keto diet
- Lunch: 2 oat cookies with low-carbohydrate and Keto coffee; 4g of net carbohydrates.
- Dinner: 6 chicken dumplings cooked in a low -carbohydrate marinara sauce; 8g of net carbohydrates.
- Supper: taco-style salad with minced meat; 5g of net carbohydrates.
- Snack: cream cheese ball with bacon and green onions (2 portions) with celery sticks; 3.5g of net carbohydrates.
- Snack: 1 ounce of dry grilled salty peanuts; 3g of net carbohydrates
- Total net carbohydrates: 23.5 grams
Day 7 of a Keto diet
- Lunch: ½ cup of raspberries with 4 spoons of non-suckled whipped cream; 4g of net carbohydrates.
- Dinner: lemon chicken piccata with creamy capers and spinach; 11.5g of net carbohydrates.
- Supper: grilled pork ribs with buffalo-style cauliflower and ranch vinaigrette; 6g of net carbohydrates.
- Snack: Gouda cheese bites; 1g of net carbohydrates.
- Snack: stuffed egg with lawyers; 1g of net carbohydrates.
- Total net carbohydrates: 23.5 grams