Some easy recipes of a keto diet

keto diet
keto diet

The beauty of a keto diet is that you have plenty of choices in food. Keto diet is mainly concerned about the quantity of ingredients. The idea is not to completely eliminate carbohydrate from the diet but to consume sparingly and increase fat consumption in the diet to induce ketosis. As we know that keto diet mainly based on the phenomenon of ketosis. So fatty meals are preferred in a keto diet.

Here are some easy recipes of a keto diet

Veg keto-friendly meals

  1. Veg-keto salad

Ingredients required

  • Mixed salad greens 4 cups
  • 1 Peeled cubed avocado.
  • Salt according to taste
  • 2 Chopped cloves of  garlic
  • Olive oil 4 tablespoon
  • Fresh emon juice 1.5 teaspoon
  •  Almonds ½ cup
  • Fresh parsley 1 teaspoon
  • White sugar 1 pinch
  • Ground black pepper according to taste.
  • Mustard 1 tablespoon

Direction to prepare

  • Take a large bowl whisk it with olive oil along with garlic, lemon juice, salt, sugar, pepper, parsley, and mustard.
  • Now add avocado and stir so it is coated all the dressing of the bowl. This step is important.
  • Now toss the salad so that everything is mixed well.
  • Sprinkle almonds and enjoy

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2. Pumpkin noodles

Ingredients required

  • 1 medium onion chopped
  • 4 cups  of vegetable broth or chopped
  • 1 garlic clove
  • 1 teaspoon of ground cumin
  • 2 tablespoon of olive oil
  • 1 tablespoon of red pepper flakes
  • 1 cup smashed  tomatoes
  • 3.5 tablespoon of fresh lemon juice
  • 2 cup of pumpkin, peeled properly
  • Salt and ground black pepper according to taste
  • 2 tablespoon fresh spinach leaves (Optional)

Directions of cooking

  • In a pan heat olive oil on medium temperature.
  • Add onion and fry for about 5 -10 minutes in medium heat.
  • Add garlic, cumin, and red pepper flakes and fry for 1 minute.
  • Add tomatoes and cook for 2-5 minute.
  • Add vegetables and cook it until boils, cook properly for 2-5 minute.
  • Add pumpkin and noodles, reducing the temperature to low.
  • Cook for 5-10 minutes adjusting the temperature accordingly.
  • Sprinkle salt and black pepper.
  • Serve with leaves and enjoy.

Nutritional information

  • Protein – 7.1gm (approx)
  • Calories- 164 (approx)
  • Fats- 9.3gm (approx)
  • Fiber- 5.4gm (approx)

To know about more recipes of keto diet check

Non-veg keto-friendly meals-

1.SPINACH MUFFINS-

When you are thinking of a keto diet. This can be a wonderful breakfast or small meals that are recommended in a keto diet.

Ingredients needed are-

  • 2 cups spinach, fresh and raw
  • 8 eggs
  • About ½ tablespoon pepper
  • 3 cups shredded cheese
  • About 1.5 tbs olive oil
  • ¼ tbs salt

Now process to cook

  • Grease the pan first. Then preheat the pan in the oven at a temperature of 340-350 Fahrenheit. This preheating step is important.
  • Now in a frying pan, warm ½ tbs of oil in medium heat and then add spinach and stir until wilted.
  • When most of the water of the leaves have evaporated, remove it from the stove and let it cool.
  • Now in a separate small bowl whisk the cheese,6 eggs, pepper, salt  ( and some other seasoning such as mayo if wished) properly.
  • Stir this mixture in the cooled spinach.
  • Now break and stir the remaining two eggs with salt and pepper and pour it in the greased preheated pan and bake in the oven for 15 to 20 minutes.
  • Finally, after 15-20 minutes enjoy your spinach muffin.

Nutritional information

  • Around 306 calories (approx)
  • 18g Fat (approx)
  • 2.5g net carbohydrates (approx)
  • 0.5g fibre (approx)
  • 32gm protein (approx)
  1. AVOCADO  BURGER:

Ingredients required

  • 1 egg
  • Bun
  • Avacado
  • Sesame seeds
  • Mayonaise (max 1.5 tablespoons)
  • 1 lettuce leaf
  • Salt according to taste
  • Pepper according to taste
  • Tomato 1 slice
  • 2 slice Bacon or chicken
  • 1 slice red onion

Directions to cook

  • Take the frying pan and cook the bacon or chicken accordingly until crispy over medium-high heat. Remove and side aside.
  • In the same frying pan add egg half cook it and leave the yolks little loose.
  • Now cut the Avacado width-wise and remove the pit.
  • Fill the avocado pit hole with mayonnaise.
  • On the bottom of the Avacado, layer add a layer of lettuce, a slice of onion, tomato chicken and the fried egg.
  • Finally, add the second half of Avacado on top sprinkle sesame seeds according to need.

Nutritional Information

  • 753 calories (approx)
  • 65gm fat (approx)
  • 10gm net carbohydrate (approx)
  • 14gm fibre (approx)
  • 24 gm protein (approx)

Keto Desserts

1.Cashew pudding-

Ingredients required are

  • 5 tablespoons chai seeds.
  • Around 2 ½ cups of cold water.
  • Sea salt according to requirement.
  • 3 ½ Hemp seeds.
  • 2 cups cashews
  • 2 small dates.
  •  About ¼ tablespoon cinnamon

Directions of cooking

  • Place the cashew, dates, hemp seeds in a blender, then add water and blend until a smooth mixture is formed.
  • Then add cinnamon, salt, chai seeds and 2 cups of water again and throb until every ingredient is completely mixed. if the mixture looks too thick add some more water to it and continue stirring.
  • Then refrigerate it for 1 hour
  • Top with fresh fruits and enjoy

2-3 Servings can be taken.

Nutritional information

Fats- 8.95gm (Approx)

Fiber- 3.1gm (approx)

Protein- 6 gm (approx)

Calories-  153gm (approx) Carbohydrate- 12.3gm (approx)

2. Coconut pudding

Ingredients

  • 1 cup Full fat Coconut milk
  • ¼ cup of Chai seed
  • ½ tablespoon of honey
  • Nuts and fresh fruits

Process of cooking-

  • In a small bowl or glass mix all the ingredients
  • Refrigerate for a whole night or unless the pudding is thick enough.
  • Top  with nuts, fruits and enjoy

Servings- 1-2 per day.

KETO DRINKS

1. LOW CARB CHOCOLATE SHAKE:

Ingredients required

  • 4 large organic eggs
  • Ice cubes if needed
  • About ½ cup full fat coconut milk.
  • 2 scoops chocolate
  • Stevia drops according to requirement.
  • Add 1-2 banana if needed.

Directions to make

  • Add all the above-mentioned ingredients in the blender and blend until smooth.
  • Pour in a glass and serve.

Servings

  • 1-2 servings will be good.

Nutritional information-

  • Around 303.6 calories.
  • 25.5 gm fat (approx)
  •  5.9gm Carbohydrate(approx)
  • 15.8gm Protein (approx)

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2.KETO COFFEE

Ingredients

  • 1 cup brewed coffee
  • 1 tablespoon butter
  • 1 tablespoon coconut oil
  • 1 tablespoon heavy cream
  • Vanilla extract if needed

Directions to cook

Quickly add all the ingredients into the blender then blend until smooth froth is formed on the top of the mixture

Pour in a coffee mug and enjoy

Servings- 

  • 1 to 2 servings a day

Nutritional Information

  • Calories-255
  • Fat-28.5gm
  • Carbohydrate- 1 gm

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