KETO. Keto Spinach and Mushroom Omelette Ingredients: 720 grams of large eggs (approximately 12 eggs) 200 grams of fresh spinach, chopped 150 grams of mushrooms, sliced 100 grams of grated cheddar cheese Salt and pepper to taste Olive oil for cooking Method: Whisk eggs, salt, and pepper in a bowl. Sauté mushrooms until golden in a skillet with a little olive oil. Add spinach, wilt it, and remove from skillet. Reduce heat, add more oil if needed, and pour in eggs. Sprinkle cheese on one half of the omelette. Fold the other half over the cheese. Cook until cheese melts and omelette is done. Serve hot, sliced as needed. Keto Beef & Broccoli Stir-Fry Ingredients: 900 grams of beef mince 400 grams of broccoli florets 3 cloves of garlic (about 15 grams), minced 2.5 cm piece of fresh ginger (about 10 grams), grated 60 milliliters of soy sauce (use a low-sugar or coconut aminos for keto) 30 milliliters of olive oil Chopped parsley for garnish Method: In a large skillet or wok, heat the olive oil (30 milliliters) over medium-high heat. Add minced garlic and grated ginger, sauté for 30 seconds until fragrant. Add the beef mince (900 grams) and cook until browned, breaking it apart with a spatula. Stir in broccoli florets (400 grams) and soy sauce (60 milliliters). Continue cooking until the beef is fully cooked, and the broccoli is tender. Garnish with chopped parsley. Keto-Friendly Chicken Scrambled Eggs Ingredients: 720 grams of large eggs (approximately 12 eggs) 200 grams of diced tomatoes 150 grams of fresh spinach, chopped 100 grams of mozerella cheese Salt and pepper to taste 1 whole broccoli Method: Cut broccoli and boil. Whisk eggs, salt, and pepper in a bowl. Heat olive oil in a skillet over medium heat. Add diced tomatoes and cook briefly until softened. Add chopped spinach and cook until wilted. Pour the whisked eggs over the vegetables and scramble until cooked. Sprinkle mozerella cheese and broccoli over the eggs. Keto Greek Yogurt with Berries Ingredients: 600 grams of Greek yogurt Fresh raspberries and blackberries Crushed nuts (about 50 grams, walnuts or almonds) A drizzle of honey (in moderation) for sweetness Method: In individual bowls, spoon out the Greek yogurt. Top with fresh raspberries, blackberries, and crushed nuts. Drizzle a small amount of honey (in moderation) for sweetness. Serve as a quick and easy breakfast option. Keto-Friendly Chicken Curry Ingredients: 900 grams of boneless, skinless chicken thighs 2 onions (about 300 grams), finely chopped 4 cloves of garlic (about 20 grams), minced 5 cm piece of fresh ginger (about 20 grams), grated 1 can (400 milliliters) of coconut milk 30 grams of curry powder (check for keto-friendly options) 15 milliliters of olive oil Salt and pepper to taste Fresh cilantro for garnish Method: Heat olive oil (15 milliliters) in a large skillet or pan over medium-high heat. Add finely chopped onions (about 300 grams) and sauté until they turn translucent. Stir in minced garlic (about 20 grams) and grated ginger (about 20 grams), cooking for another minute until fragrant. Add boneless, skinless chicken thighs (900 grams) and cook until they brown on all sides. Sprinkle curry powder (30 grams) over the chicken, and season with salt and pepper to taste. Pour in the coconut milk (400 milliliters), reduce heat to low, and simmer for about 20-25 minutes until the chicken is fully cooked, and the sauce thickens. Garnish with fresh cilantro. Serve hot with a side of cauliflower rice. Keto Chicken & Brocolli Casserole Ingredients: 900 grams of boneless, skinless chicken thighs, cut into bite-sized pieces 400 grams of broccoli florets 100 grams of shredded cheddar cheese 120 milliliters of heavy cream 10 grams of minced garlic (about 2 cloves) 15 milliliters of olive oil Salt and pepper to taste Method: Preheat your oven to 190°C (375°F). In a skillet, heat olive oil over medium-high heat. Add minced garlic and sauté for 30 seconds. Add chicken pieces and cook until they brown. Stir in broccoli florets and cook until slightly tender. Season with salt and pepper to taste. Transfer the mixture to a casserole dish. Pour heavy cream over the top and sprinkle with shredded cheddar cheese. Bake for 20-25 minutes until the cheese is bubbly and golden. Keto Chicken Salad & Avocado Ingredients: 6 boneless, skinless chicken breasts (approximately 1200 grams) Mixed greens (lettuce, spinach, arugula) 2 avocados (about 400 grams), sliced Bell peppers (about 200 grams), thinly sliced Cherry tomatoes (about 200 grams), halved Olive oil and balsamic vinegar for dressing Method: Season the chicken breasts (1200 grams) with salt and pepper, then grill them until fully cooked. Slice the grilled chicken into strips. In a large bowl, combine the mixed greens, sliced avocado (400 grams), bell peppers (200 grams), and cherry tomatoes (200 grams). Drizzle with olive oil and balsamic vinegar for dressing. Top the salad with the grilled chicken strips. Serve immediately. Keto-Friendly Beef Stew Ingredients: 900 grams of beef mince 2 onions (about 300 grams), diced 3 cloves of garlic (about 15 grams), minced 400 grams of beef broth 400 grams of diced tomatoes (canned, no added sugar) 400 grams of mixed vegetables (bell peppers, cauliflower, broccoli) 2 teaspoons dried rosemary 2 teaspoons dried thyme Salt and pepper to taste Method: In a large pot, heat olive oil (15 milliliters) over medium-high heat. Add diced onions (about 300 grams) and minced garlic (about 15 grams), and sauté until onions are soft. Stir in beef mince (900 grams) and cook until browned, breaking it apart with a spatula. Add beef broth (400 grams), diced tomatoes (400 grams), mixed vegetables (bell peppers, cauliflower, broccoli - 400 grams total), dried rosemary (2 teaspoons), dried thyme (2 teaspoons), salt, and pepper to taste. Bring to a boil, then reduce heat to low and simmer for 30-40 minutes until the stew thickens, and the vegetables are tender. Keto Chicken Alfredo Ingredients: 900 grams of boneless, skinless chicken breasts, sliced into strips 300 grams of broccoli florets 400 milliliters of double cream 100 grams of grated Parmesan cheese 10 grams of minced garlic (about 2 cloves) 15 milliliters of olive oil Salt and pepper to taste Method: In a large skillet, heat olive oil over medium-high heat. Add minced garlic and sauté for 30 seconds. Add chicken strips and cook until they brown. Stir in broccoli florets and cook until slightly tender. Pour in double cream and grated Parmesan cheese. Stir until the sauce thickens and cheese is melted. Season with salt and pepper to taste. Keto Creamy Chicken and Spinach Soup: Ingredients: 900 grams of boneless, skinless chicken thighs, cut into bite-sized pieces 200 grams of fresh spinach leaves 300 grams of cauliflower florets 200 milliliters of heavy cream 1 liter of chicken broth 10 grams of minced garlic (about 2 cloves) 30 milliliters of olive oil Salt and pepper to taste Fresh basil for garnish Method: In a large pot, heat olive oil over medium-high heat. Add minced garlic and sauté for 30 seconds. Add chicken pieces and cook until they brown. Stir in fresh spinach and cauliflower florets. Pour in chicken broth and heavy cream. Simmer for about 20-25 minutes until chicken is fully cooked, and the soup thickens. Keto Shephard’s Pie Ingredients: 900 grams of ground turkey or lamb 300 grams of diced onions 300 grams of diced carrots 300 grams of diced celery 10 grams of minced garlic (about 2 cloves) 400 milliliters of beef or vegetable broth 15 milliliters of olive oil Salt and pepper to taste Fresh rosemary for garnish For the Mashed Cauliflower Topping: 600 grams of cauliflower florets 200 milliliters of heavy cream 50 grams of grated cheddar cheese Salt and pepper to taste Method: In a large skillet, heat olive oil over medium-high heat. Add minced garlic and sauté for 30 seconds. Add diced onions, carrots, and celery, and cook until softened. Stir in ground turkey or lamb and cook until browned. Pour in beef or vegetable broth and simmer until the mixture thickens. Season with salt and pepper to taste. Transfer the filling to a baking dish. Preheat your oven to 190°C (375°F). For the mashed cauliflower topping, steam or boil cauliflower florets until tender. Blend cauliflower with heavy cream until smooth. Season with salt and pepper, and stir in grated cheddar cheese. Spread the mashed cauliflower over the filling in the baking dish. Bake for 20-25 minutes until the top is golden. Keto Turkey and Spinach Alfredo Ingredients: 900 grams of ground turkey 200 grams of fresh spinach leaves 200 milliliters of heavy cream 100 grams of grated Parmesan cheese 10 grams of minced garlic (about 2 cloves) 30 milliliters of olive oil Salt and pepper to taste Fresh basil for garnish Method: In a large skillet, heat olive oil over medium-high heat. Add minced garlic and sauté for 30 seconds. Add ground turkey and cook until browned. Stir in fresh spinach leaves. Pour in heavy cream and grated Parmesan cheese. Cook for about 10-15 minutes until the sauce thickens. Keto Spinach, Bacon & Egg Muffins Ingredients: 720 grams of large eggs (approximately 12 eggs) 200 grams of fresh spinach, chopped 100 grams of cooked bacon, crumbled 100 grams of grated cheddar cheese Salt and pepper to taste Olive oil for greasing muffin tins Method: Preheat your oven to 180°C (350°F). Grease a muffin tin with olive oil. In a bowl, whisk eggs, salt, and pepper. Stir in chopped spinach, crumbled bacon, and grated cheddar cheese. Pour the mixture into the muffin tin, filling each cup about 2/3 full. Bake for 15-20 minutes until the egg muffins are set. Allow them to cool slightly before removing from the tin. Keto Chicken Pesto Ingredients: 900 grams of boneless, skinless chicken breasts, cut into bite-sized pieces 200 milliliters of heavy cream 100 grams of grated Parmesan cheese 60 grams of basil pesto 10 grams of minced garlic (about 2 cloves) 30 milliliters of olive oil Salt and pepper to taste Fresh basil for garnish Method: 900 grams of boneless, skinless chicken breasts, cut into bite-sized pieces 200 milliliters of heavy cream 100 grams of grated Parmesan cheese 60 grams of basil pesto 10 grams of minced garlic (about 2 cloves) 30 milliliters of olive oil Salt and pepper to taste Fresh basil for garnish Keto Spinach and Cheese Stuffed Chicken: Ingredients: 900 grams of boneless, skinless chicken breasts 200 grams of fresh spinach leaves 150 grams of cream cheese 150 grams of grated cheddar cheese 10 grams of minced garlic (about 2 cloves) 30 milliliters of olive oil Salt and pepper to taste Fresh thyme for garnish Method: Preheat your oven to 190°C (375°F). In a skillet, heat olive oil over medium-high heat. Add minced garlic and sauté for 30 seconds. Add fresh spinach leaves and cook until wilted. Remove from heat and stir in cream cheese and grated cheddar cheese. Cut a pocket into each chicken breast and stuff with the spinach and cheese mixture. Season the chicken with salt and pepper. Place the stuffed chicken breasts in a baking dish. Bake for 25-30 minutes until the chicken is cooked through.
