These recipes cater to individuals new to the keto diet, offering simplicity and easily accessible ingredients. Guided by the fundamental principles of high fat and protein content and low carbohydrate intake (55-75% calories from fat, 15-35% from protein, and less than 10% from carbs), they provide a foundational understanding for those embarking on a keto journey. As you acquaint yourself with these fundamental recipes, you have the flexibility to substitute proteins, make personalized adjustments, and unleash your creativity to craft a diverse array of dishes, ensuring that monotony is never an issue!
BREAKFAST
Creamy Spinach and Feta Scramble
Indulge in a delectable breakfast with this creamy scrambled eggs recipe. The buttery eggs are cooked to perfection, combined with vibrant sautéed spinach and tangy feta cheese. Enjoy a burst of flavors and a healthy kick to start your day!
makes about 2 servings
Ingredients
4 large eggs
2 tablespoons butter
2 cups fresh spinach leaves, washed
1/4 cup crumbled feta cheese
Salt and pepper, to taste
Ingredients
4 large eggs
2 tablespoons butter
2 cups fresh spinach leaves, washed
1/4 cup crumbled feta cheese
Salt and pepper, to taste
Steps
1. Crack the eggs into a bowl, season with salt and pepper, and beat until the yolks and whites are well combined.
2. In a non-stick skillet, melt the butter over medium heat.
3. Add the spinach leaves and sauté until wilted, around 2-3 minutes.
4.Reduce the heat to low and pour in the beaten eggs, stirring gently to cook evenly.
5. As the eggs start to solidify, crumble the feta cheese over the top.
6. Continue cooking and stirring until the eggs are fluffy and cooked to your desired consistency.
7. Remove from heat and let rest for a minute.
8. Serve the scrambled eggs warm on a plate, garnished with a sprinkle of feta cheese.
9. Enjoy this delicious and nutritious spinach and feta scramble!
2. In a non-stick skillet, melt the butter over medium heat.
3. Add the spinach leaves and sauté until wilted, around 2-3 minutes.
4.Reduce the heat to low and pour in the beaten eggs, stirring gently to cook evenly.
5. As the eggs start to solidify, crumble the feta cheese over the top.
6. Continue cooking and stirring until the eggs are fluffy and cooked to your desired consistency.
7. Remove from heat and let rest for a minute.
8. Serve the scrambled eggs warm on a plate, garnished with a sprinkle of feta cheese.
9. Enjoy this delicious and nutritious spinach and feta scramble!
Nutrition Facts (per serving): Calories: 225 Total Fat: 19.5g Saturated Fat: 9.5g Cholesterol: 379.5mg Sodium: 270mg Total Carbohydrates: 1.5g Dietary Fiber: 1g Sugars: 0.5g Protein: 10g
*Note: These values are estimated and may vary based on specific ingredients and brands used.
LUNCH
Grilled Chicken Caesar Salad
Tender grilled chicken breast atop a bed of crisp romaine lettuce, topped with savory Parmesan cheese and drizzled with a creamy Caesar dressing.
makes about 2 servings
Ingredients
1 boneless, skinless chicken breasts (6 oz)
1/2 head of romaine lettuce
1/2 cup grated Parmesan cheese
1/4 cup Caesar dressing
1/2 Avocado cut into cubes
Salt and pepper to taste
1 boneless, skinless chicken breasts (6 oz)
1/2 head of romaine lettuce
1/2 cup grated Parmesan cheese
1/4 cup Caesar dressing
1/2 Avocado cut into cubes
Salt and pepper to taste
Steps
1. Preheat the grill to medium-high heat.
2. Season the chicken breasts with salt and pepper.
3. Grill the chicken for 6-8 minutes per side, or until cooked through.
4. Remove the chicken from the grill and let it rest for a few minutes. Then thinly slice it.
5. Wash and tear the romaine lettuce into bite-sized pieces.
6. In a large salad bowl, combine the romaine lettuce with cubed avocado.
7. Drizzle the Caesar dressing over the salad and toss gently to coat and add Grilled chicken on top.
8. Sprinkle the Parmesan cheese over the top.
9. Serve immediately and enjoy the sensational flavors!
1. Preheat the grill to medium-high heat.
2. Season the chicken breasts with salt and pepper.
3. Grill the chicken for 6-8 minutes per side, or until cooked through.
4. Remove the chicken from the grill and let it rest for a few minutes. Then thinly slice it.
5. Wash and tear the romaine lettuce into bite-sized pieces.
6. In a large salad bowl, combine the romaine lettuce with cubed avocado.
7. Drizzle the Caesar dressing over the salad and toss gently to coat and add Grilled chicken on top.
8. Sprinkle the Parmesan cheese over the top.
9. Serve immediately and enjoy the sensational flavors!
Nutrition Facts (per serving): Calories: 470 Total Fat: 30g Saturated Fat: 12g Cholesterol: 120mg Sodium: 1040mg Total Carbohydrates: 9g Dietary Fiber: 4g Sugars: 1g Protein: 46g
*Note: These values are estimated and may vary based on specific ingredients and brands used, particularly for the sugar-free keto Caesar dressing.
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DINNER
Lemon Garlic Salmon with Roasted Asparagus
This harmonious dish showcases the perfect blend of fresh herbs, a juicy salmon fillet, and the earthy sweetness of roasted asparagus. A delightful combination that will leave your taste buds satisfied and craving more.
makes 2 servings
Ingredients
2 salmon fillets (6 oz each)
1/2 lb asparagus spears
1 tablespoons extra virgin olive oil, divided
1 tablespoons lemon juice
2 cloves garlic, minced
1/2 teaspoon lemon zest
1/2 teaspoon dried dill
Salt and Pepper to taste
Lemon wedges, for garnish
2 salmon fillets (6 oz each)
1/2 lb asparagus spears
1 tablespoons extra virgin olive oil, divided
1 tablespoons lemon juice
2 cloves garlic, minced
1/2 teaspoon lemon zest
1/2 teaspoon dried dill
Salt and Pepper to taste
Lemon wedges, for garnish
Steps
1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a small bowl, combine olive oil, lemon juice, minced garlic, lemon zest, dried dill, salt, and black pepper.
3. Place the salmon fillets on a baking sheet lined with parchment paper.
4. Brush the salmon with the prepared marinade, covering each fillet generously.
5. Arrange the trimmed asparagus around the salmon on the baking sheet.
6. Drizzle the asparagus with olive oil and sprinkle with salt and black pepper.
7. Place the baking sheet in the preheated oven and bake for 12-15 minutes, or until the salmon is cooked to your desired doneness.
8. Remove from the oven and let it rest for a few minutes.
9. Serve the salmon alongside the roasted asparagus.
10. Garnish with lemon wedges and enjoy!
Calories: 370 Total Fat: 21g Saturated Fat: 3g Cholesterol: 90mg Sodium: 90mg Total Carbohydrates: 8g Dietary Fiber: 4g Sugars: 2g Protein: 37g
1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a small bowl, combine olive oil, lemon juice, minced garlic, lemon zest, dried dill, salt, and black pepper.
3. Place the salmon fillets on a baking sheet lined with parchment paper.
4. Brush the salmon with the prepared marinade, covering each fillet generously.
5. Arrange the trimmed asparagus around the salmon on the baking sheet.
6. Drizzle the asparagus with olive oil and sprinkle with salt and black pepper.
7. Place the baking sheet in the preheated oven and bake for 12-15 minutes, or until the salmon is cooked to your desired doneness.
8. Remove from the oven and let it rest for a few minutes.
9. Serve the salmon alongside the roasted asparagus.
10. Garnish with lemon wedges and enjoy!
Calories: 370 Total Fat: 21g Saturated Fat: 3g Cholesterol: 90mg Sodium: 90mg Total Carbohydrates: 8g Dietary Fiber: 4g Sugars: 2g Protein: 37g
*Note: These values are estimated and may vary based on specific ingredients and brands used.
