The two most common questions we see about the keto diet are 1) what can you eat on the keto diet, and 2) what are some yummy keto recipes?
Well... get ready for a MONSTER article dedicated exclusively to answering those two questions. We included a "complete 21 day meal plan" plus all the recipes for all the dishes suggested. You read that right. That's over 30 recipes packed with ingredient list, prep instructions, as well as macros estimates.
You not only get the meal plan and the recipes, but as a bonus at the end there's our "keto tips for cooking and carb swaps" as well as "keto tips for eating out" secions. So make sure you catch those as well.
*Disclaimer: All macros (calories, fat, carbs, protein) are estimated. Depending on the freshness, brand, size and other factors of the ingredients you use, you may realize more or less calories, carbs, proteins and fats. All macros listed are per serving. Recipes are broken down into breakfast, lunch, dinner and snacks. This isn’t set in stone. You can eat any meal any time of the day.
Without further adiou...
Breakfast Suggestions:
Bulletproof Coffee
This keto coffee was developed by Dave Asprey. He spent 20 years and more than $1 million reverse engineering his own biology. He found that the drink which he calls bulletproof coffee is the perfect keto diet beverage.
You should understand that drinking a lot of coffee can cause the jitters and get too much caffeine into your body. Taken in moderation, bulletproof coffee can be a great way to start your day while staying in ketosis.
A lot of keto dieters find this breakfast coffee keeps them full until lunchtime. This is great if you are combining intermittent fasting with your keto diet.
Ingredients
• 2 cups hot coffee
• 2 tablespoons coconut oil or MCT oil powder
• 2 tablespoons butter
Directions
Blend or stir until thoroughly mixed. After adding the oil and powder or butter you may want to warm up your coffee up in a pan or the microwave before drinking.
Some keto dieters add protein or collagen powder, cinnamon for spice, or a raw egg for protein.
• Calories – 463
• Total fat – 51 g
• Net carbs – 0 g
• Protein – 1 g
Chia Seed and Blackberry Pudding
This makes a great dessert but is also a healthy way to start your day. You get plenty of calcium and iron, fiber and omega-3 fatty acids. Let it sit overnight in your fridge for the best consistency.
Ingredients
• 1/2 cup blackberries, fresh or frozen
• 1/4 cup chia seeds
• 1 teaspoon vanilla extract
• 1 teaspoon liquid stevia
• 1 cup full-fat, unsweetened coconut milk
Directions
Mix or blend the Stevia, vanilla and coconut milk until you reach a medium-thick consistency. Blend in the blackberries until well mixed. Stir in the chia seeds and store in your fridge overnight. Lasts up to 2 or 3 days in the refrigerator. Makes 2 servings.
• Calories – 437
• Total fat – 38 g
• Net carbs – 8 g
• Protein – 8 g
Sausage Egg and Avocado Breakfast Combo
This is a quick and easy meal you can find yourself whipping together for breakfast or lunch whenever you have a limited amount of time for cooking.
Ingredients
• 8 ounces ground pork
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 2 large eggs
• 1 avocado
• 2 tablespoons ghee, separated
• Black pepper, freshly ground preferably
• Sea salt or pink Himalayan salt
Directions
Preheat oven to 375°F. Mix garlic powder, onion powder and ground pork in a medium bowl and form into 2 patties.
Brown sausage patties over medium-high heat in the 1 tablespoon of ghee in a skillet or saucepan. Cook for approximately 2 minutes on each side.
Move sausage patties to a baking sheet and cook for 10 minutes in oven.
Melt remaining 1 tablespoon of ghee in a skillet. Cook your eggs the way you like them.While eggs are cooking, mash your avocado.
Spread the mashed avocado on top of the sausage patties, and top with your eggs. Makes 2 servings.
- You can use pre-cooked and frozen sausage patties to save time, as long as they are sugar-free.
Calories – 533
Total fat – 44 g
Net carbs – 3 g
Protein 29 g
Bacon and Egg Cauliflower Hashed "Potatoes"
The humble cauliflower makes an excellent substitute for potatoes and rice in so many keto recipes. You can with this keto breakfast together in a single skillet or pan.
Ingredients
• 4 large or extra large eggs
• 6 to 8 bacon slices
• 1/2 head cauliflower, chopped or cut into small florets
• 2 garlic cloves, minced
• 1 medium onion, diced
• 1 tablespoon olive or coconut oil
• Salt and pepper
Directions
Cook bacon over medium-high heat, flipping as needed until crispy. Remove bacon to let drain. After it has cooled, chop the bacon.
In the same pan or skillet you just cooked the bacon, add the cauliflower, garlic and onion. Reduce heat to medium and sauté for 5 minutes, or until the cauliflower starts to brown. Add the olive or coconut oil if the pan dries out.
Whip eggs and add to the mixture, stirring and cooking until you get your eggs the way you like them. You may also cook your eggs separately and add to the hash mix when you serve it. Season with salt and pepper, sprinkle diced bacon and serve. Makes 2 servings.
• Calories – 395
• Total fat – 27 g
• Net carbs – 11 g
• Protein – 25 g
Bacon, Egg and Brussels Breakfast
You get healthy protein and good fats in this quick and easy breakfast recipe.
Ingredients
• 8 ounces Brussels sprouts
• 1 tablespoon olive or coconut oil
• Keto nonstick cooking spray
• 6 to 8 bacon slices, cooked and diced
• 4 large or extra large eggs
• Red pepper flakes
• 2 tablespoons parmesan cheese, grated
• Salt and pepper
Directions
Preheat your oven to 400°F. While the oven is heating, clean and trim your Brussels sprouts and cut them in halves. Toss sprouts in olive oil and season with salt and pepper.
Roast Brussels sprouts and bacon bits for 12 minutes on a 9 by 13 inch baking pan coated with nonstick spray. Stir.
Use a spoon or scoop to make 4 wells or cups in the Brussels sprouts mixture. Crack an egg into each depression and season with pepper, salt and red pepper flakes.
Cook in oven for 8 more minutes or until the eggs are the way you like them. Sprinkle Parmesan cheese, serve and enjoy
• Calories – 401
• Total fat – 29 g
• Net carbs – 7 g
• Protein – 27 g
No Bread Breakfast Sandwich
A nutritious and delicious keto sandwich ... minus the bread.
Ingredients
• 2 tablespoons butter
• 4 large or extra large eggs
• 1 ounce smoked and cooked deli ham, pastrami, turkey, bacon or cold cuts
• 2 ounces cheddar or provolone cheese, cut into thick slices
• Salt and pepper
• Spices of your choice (optional)
• Tabasco or Worcestershire sauce (optional)
Directions
Fry eggs in the butter over medium heat, bringing them to an over-easy consistency on both sides. Salt, pepper and spice to taste.
Leaving your fried eggs in your pan, add sliced meat and cheese on top. Use the remaining two fried eggs for the tops of your sandwiches.
Leave in the pan until cheese is melted and transfer to plates. Splash with Tabasco or Worcestershire sauce and eat with a fork. Makes 2 servings.
• Calories – 354
• Fat – 30 g
• Net carbs – 2 g
• Protein – 20 g
Mushroom and Kale Avocado Skillet
This one-skillet dish means cleanup is a snap. Prep and cook time combined are just 15 minutes, making for a quick and easy breakfast.
Ingredients
• 2 tablespoons olive or coconut oil, separated
• 5 ounces fresh kale chopped and without stems
• 2 cups sliced mushrooms
• 1 avocado, sliced
• 4 large or extra large eggs
• Salt-and-pepper
• Your favorite spices and herbs (optional)
Directions
Sauté mushrooms for 2 or 3 minutes in a large skillet over medium heat using 1 tablespoon of your coconut or olive oil.
Toss the kale with remaining oil. Massage or mash the kale leaves to tenderize them. Layer over your mushrooms and place avocado slices on top of the kale.
Using a spoon or scoop, make 4 wells or cups for your eggs. Crack an egg into each cup and season with salt, pepper and your favorite spices and herbs.
Cover and cook until the eggs reach your preferred degree of doneness.
• Calories – 407
• Total fat – 34 g
• Net carbs – 6 g
• Protein – 18
Lunch Suggestions:
Broccoli Sharp Cheddar Soup
This is a lunch that is great any time, but especially in cool weather.
Ingredients
• 2 tablespoons butter
• 1 cup broccoli florets, finely chopped
• 1 cup shredded sharp cheddar cheese (replace with your favorite cheese, extra for topping)
• 1 cup heavy whipping cream
• 1 cup veggie or chicken broth
• Salt, pepper and your favorite spices and herbs
Directions
Sauté broccoli in a butter over medium heat for about 5 minutes, or until tender. Add the broth and cream, stirring continually. Season with salt, pepper, spices and herbs, and continue stirring until the soup thickens.
After you get a thick consistency, drop your heat to low. Slowly add your shredded cheese as you stir it into the mix. Do not add all the cheese at once or it may not mix evenly. Makes 4 servings.
• Calories – 383
• Total fat – 37 g
• Net carbs – 4 g
• Protein – 10 g
Cheese and Cauliflower "Potato" Soup
Potato soup is rich and creamy, but potatoes are not keto-friendly. Once again cauliflower shows off its versatility. Cauliflower can be used in replacement for potatoes in so many delicious meals, and this soup is no exception.
Ingredients
• 1 tablespoon butter
• 1/2 onion, chopped
• 1 cup chicken broth
• 2 cups rice or shredded cauliflower
• 1 cup heavy whipping cream
• 1/2 cup shredded cheddar cheese, or your favorite cheese
• 2 ounces cream cheese
• Salt and pepper
Directions
Sauté and soften onion in a medium skillet or pan in the melted butter over medium heat. Add your broth and cauliflower and bring to a boil while stirring.When you have reached a boil, drop the heat to medium-low until the cauliflower is soft. Add cream cheese and mash the mixture.
Add the heavy whipping cream and purée in an immersion blender or just mix in a regular blender. Season with salt and pepper and reheat if necessary, topping with cheddar cheese or your preferred cheese.
• Calories – 372
• Total fat – 35 g
• Net carbs – 6 g
• Protein – 9 g
Wedge Salad BLT
Super simple salad. Bacon, lettuce, tomato and blue cheese salad dressing means yummy, yummy, in the keto tummy.
Ingredients
• 4 to 6 bacon slices
• 1/2 head iceberg lettuce, cut in half
• Blue cheese salad dressing (2 tablespoons as calculated here)
• 1/2 cup grape tomatoes, cut in halves
• 1/4 cup blue cheese crumbles
Directions
Cook bacon over medium-high heat until crispy, roughly 4 minutes on each side. Let bacon drain and cool, then chop on a cutting board.
Place the lettuce quarters onto2 plates. Top with blue cheese, the blue cheese crumbles, the grape tomatoes and the chopped bacon. Enjoy. Makes 2 servings.
Calories – 278
Total fat – 20 g
Net carbs – 7 g
Protein – 15 g
Mexican-Style Avocado Egg Salad
Egg salad meets avocados, cilantro and diced jalapenos.
Ingredients
• 4 large or extra large eggs
• 1/2 cup shredded Mexican blend cheese
• 1 jalapeno
• 1 avocado cut in half
• 2 tablespoons chopped fresh cilantro
• Salt and pepper
Directions
While your oven is heating to 300°F, line a baking sheet with parchment paper.
Cover your eggs in water in a pot and bring to a boil over high heat. Once you reach a boil, turn the heat off and cover. Leave eggs on the burner for 12 to 14 minutes.
Place eggs in a bowl with ice and cool water to let them chill. Peel the eggs and place to the side.
While your eggs are cooking, place half of your cheese on the baking sheet in 2 clumps. Bake until the edges are browned and the middle has fully melted. Remove and let cool for 5 minutes until they are crisp.
Chop your hard-boiled eggs in a medium-sized bowl. Dice and seed the jalapeno and add to the eggs. Mash avocado with a fork, season with salt and pepper and add with the cilantro to the eggs. Stir to mix well.
Place cheese chips onto two plates, top with your Mexican avocado egg salad and enjoy. Makes 2 servings.
• Calories – 359
• Total fat – 29 g
• Net carbs – 3 g
• Protein – 21 g
PF Chang's Chicken Lettuce Wraps Keto Copycat
PF Chang's chicken lettuce wraps are a hit with many people. Here's a way to make them keto-friendly while preserving all the taste and flavor. The PF Chang's variety delivers a whopping 67 grams of carbs per serving. These are much more carb-friendly.
Ingredients
• 1 pound ground chicken
• 1 cup chopped onion
• 1/2 cup canned water chestnuts, chopped (keep out if strict keto)
• 2 green onions, chopped
• 1 head butter, romaine or Bibb lettuce
• salt and pepper
Homemade Sauce
• 5 tablespoons soy sauce (may also use coconut aminos)
• 2 tablespoons natural peanut butter, no sugar added
• 2 garlic cloves, minced
• 1 teaspoon hot sauce
• 2 teaspoons sesame oil
• 2 teaspoons rice wine vinegar (seasoned rice wine vinegar has added sugar)
• 1 tablespoon stevia
• 1/2 teaspoon garlic powder
• salt and pepper to taste
Directions
Add all sauce ingredients to a bowl and mix well.
Brown ground chicken over medium heat in a skillet. Salt and pepper to taste. Drain excess fat.Add chopped onion (not green onions) and cook until onions release an aroma. Add homemade sauce, water chestnuts and green onions. Stir for 2 minutes.
Pour this filling into your lettuce cups and top with green onions. Makes 6 servings.
• Calories – 197
• Total fat – 12 g
• Net carbs – 4 g
• Protein – 16 g
Cucumber Salad, Mediterranean Style
Do you like simple, quick and delicious meals? This salad qualifies, while delivering healthy fats and keto goodness.
Ingredients
• 1 large cucumber, peeled and chopped fine
• 1/2 cup grape tomatoes, cut in halves
• 1/4 cup black olives, cut in halves
• 1/4 cup feta cheese crumbles
• 2 tablespoons vinaigrette salad dressing
• Salt and pepper
Directions
Directions are simple ... combine tomatoes and olives, feta cheese and cucumbers and toss. Salt and pepper to taste. Sprinkle with dressing and toss again. Makes 2 servings. If you let it chill before serving the dressing thickens and marinates the vegetables.
Avocado Shrimp Salad
How about this? A total of 7 minutes prep and cooking time. I recommend chilling for 30 minutes, but you can eat right away if you like.
Ingredients
• 1 tablespoon olive or coconut oil
• 1 pound cooked and peeled shrimp
• 1 avocado, cubed
• 1 celery stalk, chopped
• 1/4 cup mayonnaise
• Salt and pepper
Directions
Cook shrimp in a pan over medium heat in oil until pink and cooked through. Season to taste with salt and pepper.Transfer shrimp to fridge to chill for 30 minutes.
Combine avocado, mayo, lime juice and celery in a medium bowl. Stir to mix. Season with salt and pepper, add the shrimp and toss.
Eat as is or serve in romaine or butter lettuce cups. Makes 2 servings.
• Calories - 571
• Total fat - 41 g
• Net carbs - 3 g
• Protein - 50 g
Salmon and Bacon Caesar Salad
Skip the croutons and replace them with delicious bacon. This Caesar salad variation is loaded with healthy fats and protein, and is simple to make.
Ingredients
• 4 to 6 bacon slices
• 2 salmon fillets (6-ounces each)
• 1/2 avocado, sliced
• 2 cups romaine lettuce, chopped (may use 2 romaine hearts)
• 2 tablespoons Caesar salad dressing
• 1 tablespoon ghee (optional)
• Salt and pepper
Directions
Cook bacon in a skillet or pan over medium-high heat until crispy, about 4 minutes on each side. Remove and let bacon drain.
Add salmon to the skillet and cook in bacon grease. Add ghee if needed. Cook 3 to 5 minutes each side or until cooked to your liking.
Chop or dice bacon. Divide avocado, romaine and bacon between two plates or bowls. Add salmon fillets and drizzle with dressing. Makes 2 servings.
• Calories - 466
• Total fat - 32 g
• Net carbs - 3 g
• Protein - 40 g
Cheeseburger Salad
This salad feeds your cheeseburger craving without the bread. Can also be made for dinner.
Ingredients
• 1 pound ground beef
• 1 tablespoon ghee
• 1/2 cup finely diced dill pickles
• 2 cups chopped romaine lettuce
• 1/2 cup shredded cheddar cheese
• 2 tablespoons ranch dressing
• Salt and pepper
Directions
Heat ghee on medium-high in a pan and brown beef. Break it into crumbles. Season with salt and pepper.
Add romaine, cheese and pickles to a large bowl. Drain the beef and add to the salad. Drizzle dressing and toss. Makes 2 servings.
• Calories - 662
• Total fat - 50 g
• Net carbs - 4 g
• Protein - 47 g
California Skirt Steak Salad
Combining steak, avocados and strawberries might sound weird ... but this meal is delicious!
Ingredients
• 8 ounces of skirt steak or flank steak
• 2 tablespoons butter
• 2 cups arugula
• 1 tablespoon olive or coconut oil
• 1 avocado, sliced
• 2 to 4 fresh strawberries, sliced
• 1/4 cup slivered almonds
• Salt and pepper
Directions
Pat the skirt steak dry with a paper towel and season both sides with salt and pepper.
Heat a large skillet on high heat, add the butter to the skillet and when it melts, add the stake. Sear on each side for 3 minutes until medium rare.
Transfer the stake to a cutting board and let sit for 5 minutes.
Toss arugula with oil in a large bowl and add a pinch each of salt and pepper. Place arugula onto plates and top with strawberries, almonds and sliced avocado.
Slice the skirt steak across the grain and place on top of the salad.
• Calories - 501
• Total fat - 41 g
• Net Carbs - 4 g
• Protein - 28 g
Keto Hot Pockets Copycats
Sometimes you are in a rush and need to grab lunch in a hurry. That’s one of the things that makes these dairy-free and gluten-free Keto Hot Pockets Copycats so good. You can make several, freeze them, and then bake them back to life when you are hungry.
The non-dairy Crazy Keto Dough you will be making lasts for 3 or 4 days in the fridge, so you can use it to make other keto-friendly recipes that require a traditional bread replacement (pizza, tortillas, breadsticks, chips).
This recipe yields 3 Hot Pocket copycats, so adjust accordingly. Serving size is considered 1 pocket.
Ingredients
Crazy Keto Dough
• 1 cup almond flour
• 3 tablespoons coconut flour
• 2 teaspoons xanthan gum
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 2 teaspoons apple cider vinegar
• 1 egg, lightly beaten
• 3 teaspoons water, as needed
Fillings (per the macros listed)
• Dijon mustard to taste
• Ham
• Mozzarella cheese or cheese of choice
Directions
Combine the almond and coconut flours, xanthan gum, baking powder and salt and whisk well. You may also use a food processor. Pour in apple cider vinegar and make sure it is well distributed as you mix. Add the egg and water and stop mixing or turn off your food processor once the dough forms into a ball.
Wrap dough in plastic wrap and knead it for a minute or two. Pop it into the fridge for at least 20 minutes before using (and up to 3 or 4 days).
Preheat oven to 350°F and line a baking tray with parchment paper.
Separate your dough into 6 balls of similar size. Press between two layers of parchment paper with a rolling pin and form into rectangles. Once you take the dough out of the refrigerator you need to use it right away! It starts to dry out after 10 or so minutes at room temp.
Add mustard, ham and cheese to 3 of the dough rectangles and place the remaining dough pieces on top. Press the edges of the pockets together to seal.
Place pockets on your parchment lined tray and bake for 20 to 25 minutes. You can brush the tops with butter or an egg wash after 10 minutes for a golden brown color. From here the pockets can be frozen for up to 6 weeks, so make plenty.Enjoy!
Calories - 236
Total fat - 18 g
Net Carbs - 5 g
Protein - 9 g
Dinner Suggestions:
Salmon and Prosciutto Skewers
Sometimes fewer ingredients make for a great meal. These prosciutto wrapped salmon skewers can be eaten for dinner or lunch, and if you make extras you can enjoy them the following day after storing them in the fridge. Just 3 main ingredients are needed for this simple, quick, nutritious and tasty keto-approved meal. Makes 4 servings, 2 salmon skewers each.
Ingredients
• 3/4 cup fresh basil, finely chopped
• 1 pound salmon, frozen
• Black pepper
• 3 1/2 ounces prosciutto, in slices
• 1 tablespoon olive oil
• 8 wooden skewers
• 1 cup mayonnaise
Directions
Soak your skewers so they don't burn or catch fire. Finely chop the basil. Cut thawed salmon filet into lengthwise pieces and slide onto the skewers.
Roll the salmon in chopped basil, and pepper to taste.
Slice prosciutto into thin strips and wrap completely around the salmon. Drench in olive oil and fry in a pan, in your oven or on your backyard barbecue grill. Serve with mayo or your favorite keto-friendly dip.
Cooking time will vary depending on how you cook these skewers. Just keep an eye on them and remove when the bacon is well cooked and the salmon is flaky.
• Calories – 680
• Total fat – 62 g
• Net carbs – 1 g
• Protein – 28 g
Easy Sesame Chicken
This is a great keto dish for lunch or dinner that adds a little bit of Asian flair to your meals. To make lunchtime the next day easy, why not make a big batch and save some for leftovers?
Ingredients
For coating and chicken
• 1 egg
• 1 tbsp arrowroot powder
• 1 pound chicken thighs
• 1 tablespoon sesame seed oil
• Salt and pepper
For sesame sauce
• 2 tablespoons soy sauce
• 1 tablespoon sesame seed oil
• 2 tbsp Sukrin Gold brown sugar alternative
• 1 tablespoon vinegar
• Ginger
• 1 clove garlic
• 2 tablespoon sesame seeds
• 1/4 tsp xanthan gum
Directions
Combine arrowroot powder and egg and whisk well. Mix in your chicken pieces and be sure you coat evenly.
Add sesame seed oil to a large saucepan or skillet and add the chicken. Cook over medium-high heat and be careful when flipping the chicken so you don't lose your breading.
While your chicken is cooking, mix all sesame sauce ingredients and whisk them until they are evenly mixed.
When the chicken is cooked entirely through, add your sesame sauce and mix together. When the sauce has thickened, your keto sesame chicken is ready to go.
A side of steamed broccoli goes perfectly with this dish, and you can also add cauliflower rice. Makes 2 servings.
• Calories – 520
• Total fat – 36 g
• Net carbs – 4 g
• Protein – 45 g
Creamy Chicken Cordon Bleu
The term "Cordon Bleu" means "of the highest order", and when this recipe hits your taste buds you will certainly believe that’s the case. Think cheesy chicken thighs in a crispy pork rind crust and you understand why this recipe might become one of your family's favorites. Make extras and refrigerate for easy grab-and-go lunches the next day.
Ingredients
• 2 ounces sliced ham
• 2 ouncesswiss cheese
• 2 ounces pork dust
• 1 large egg
• 1/2 teaspoon garlic
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried thyme
• Salt and pepper
• 3 chicken thighs, boneless and skinless
Directions
While your oven is preheating to 375°F, season chicken with salt and pepper. Then top each thigh with ham and Swiss cheese.
Role the chicken thighs so the cheese and ham are on the inside and hold your roles together with toothpicks.
Whisk an egg in one bowl and sprinkle pork dust in another bowl. Dip your rolled chicken thighs in the egg first then the pork dust and completely coat them. Place the chicken thighs on a wire rack on top of a baking sheet.
Cook for 50 to 55 minutes or until the chicken is cooked all the way through and the pork dust creates a crispy texture.
The macros below assume 1 chicken thigh per serving. Once you taste these, you probably will not be able to stop at just one thigh!
• Calories – 419
• Total fat – 39 g
• Net carbs – 2 g
• Protein – 37 g
Stuffed Keto Pork Chops
Stuffed pork chops sound delicious, don't they? Just remember when you cook these that you can't cook them like you would regular pork chops.
Because the pork chops are stuffed with the filling, they need to cook longer. If you decide to cook more pork chops, you must increase the cooking time. This recipe serves 4, one pork chop each serving.
Ingredients
• 4 pork chops
• 3 slices bacon
• 3 ounces bleu cheese
• 3 ounces feta cheese
• 4 sprigs green onions
• 2 ounces cream cheese
• Salt and pepper
Directions
Cook the bacon and let it cool, making sure to reserve grease. After it cools, cut bacon into one-inch pieces.
Add feta and bleu cheeses, bacon, cream cheese and green onions and mix well. Slice open the pork chops on the non-fatty side and stuff with the bacon-cheese mixture. Close with toothpicks.
Salt and pepper both sides of the chops and sear in a pan coated with the bacon grease for 1 1/2 minutes on each side.
Transfer to a baking pan and cook for 350°F at 55 minutes. Remove and let rest for 3 or 4 minutes before serving.
• Calories – 778
• Total fat – 38 g
• Net carbs – 1 g
• Protein – 102 g
Keto Bacon Cheeseburger Casserole
This is an easy and quick recipe that is also incredibly delicious. You may want to whip up two batches so you have plenty of yummy cheeseburger casserole for the next couple of days. This is a tasty leftover meal that only needs to be reheated to fill your keto cravings.
Ingredients
Four beef layer
• 1 onion quartered and sliced
• 1 clove garlic crushed
• 1 1/2 pounds ground/minced beef
• 1/2 cup cream cheese full fat
• 3 slices bacon diced (feel free to add more bacon)
• Salt and pepper
Four cheese sauce
• 3 medium or large eggs
• 1/2 cup heavy cream
• 1/2 cup shredded/grated cheese
• 2 tablespoon mustard
• 2 gherkins/pickles sliced
• Salt and pepper
• 1/4 cup shredded/grated cheese for topping
Directions
Fry bacon pieces and let them cool. Fry the onion, garlic and beef until the meat is browned. Salt and pepper to taste and stir in the cream cheese. Pour the beef layer into a baking dish and sprinkle the baking pieces overthetop.
Mix the eggs, salt and pepper, cream, mustard and shredded cheese well, and pour the cheese sauce over the beef and bacon.
Top the dish with pickle slices and cover with remaining cheese. Bake at 350°F for 15 minutes or until your cheese is golden and crispy.
Serve with salad as a side dish and enjoy.
• Calories – 613
• Total fat – 51 g
• Net carbs – 3 g
• Protein – 33 g
Portobello Cap Keto Cheeseburgers
Everybody loves a good cheeseburger once in a while (well, most everybody). Unfortunately, the traditional cheeseburger experience means flour-based buns which are crammed with carbs, empty calories and not much nutrition.
These burgers use portobello caps for buns, and that means great taste and plenty nutritional goodness.This recipe makes 2 servings (2 large burgers), so tweak accordingly.
Ingredients
For the portobello buns
• 1 tablespoon extra-virgin coconut oil
• 2 cloves garlic, minced
• 2 teaspoons oregano
• Salt and pepper
• 4 portobello mushroom caps
For the burger patties
• 12 ounces organic grass-fed beef
• 2 tablespoon Dijon mustard
• 2 teaspoons salt
• 2 teaspoons black pepper
• 1/2 cup shredded cheddar cheese
Directions
Get a griddle or grill heating on high while you mix the coconut oil, garlic, oregano, salt and pepper. Scrape the gills out of the portobello caps and save for toppings or to mix into a salad. Coat mushrooms with the coconut oil mix.
Mix the ground beef and Dijon mustard, salt, pepper and cheese and form into 2 round patties.
Grill portobello caps for 4 or 5 minutes on each side or until heated throughout. You may alternately bake caps in the oven, broiling for 2 minutes per side and then baking at 400°F for 15 to 20 minutes.
Add burger patties to a grill or griddle on high heat. Cook for 5 minutes on each side for medium-well, or cook as you normally would.
Remove and place between portobello caps for a healthy and tasty traditional cheeseburger alternative.
• Calories - 688
• Total fat - 53 g
• Net carbs - 7 g
• Protein - 43 g
Rich and Creamy Keto Fish Casserole
The word "rich" applies here. The taste here is rich and creamy, and the fish and mushrooms deliver lots of nutrition and few carbs.
Ingredients
• 16 ounces mushrooms
• 3 ½ ounces butter
• 1 teaspoon salt
• Pepper, to taste
• 2 tablespoons fresh parsley
• 2 cups heavy whipping cream
• 2 tablespoonsDijon mustard
• 8 ounces shredded cheese
• 1 1/2 lbs white fish
• 1 1/2 lbs broccoli or cauliflower
• 3 1/2 ounces butter or olive oil
Directions
Preheat oven to 350°F and cut mushrooms into wedges or cubes. Fry in butter over medium-high heat in a pan or skillet. You just want to soften the mushrooms. Drop heat to low and simmer for 5 to 10 minutes after adding the heavy cream and mustard.
Grease a baking sheet or pan and add the fish. Season fish in salt and pepper and sprinkle 3/4 of the cheese on top. Pour the creamed mushroom mix over the cheese, then add the remaining cheese.
Bake for 30 to 35 minutes if the fish is frozen, less if it isn't. After 20 minutes, check the fish with a fork. When it comes away flaky, it's done.
While the fish is cooking, cut broccoli into florets. Boil in salted water for 5 to 10 minutes or until soft. Remove, strain, add oil or butter and mash with a fork. Season with salt and pepper and serve as a side dish with the casserole.
Makes 6 servings.
• Calories - 858
• Total fat - 74 g
• Net carbs - 9 g
• Protein - 39 g
Snack Suggestions:
Keto Salad Sandwich Snacks
Snacks should be simple, easy and quick to make. This qualifies on all counts, and is good for you as well. The recipe makes 2 servings.
Ingredients
• 4 ounces romaine lettuce or baby gem lettuce
• 1 ounce butter
• 2 ounces edam cheese or other cheese
• 1 avocado
• 2 cherry tomatoes
Directions
Rinse and clean lettuce and use as a platform for your toppings. Feel free to add other keto-friendly toppings.
Spread butter on lettuce leaves and then add your cheese, sliced cherry tomatoes and sliced avocado on top.
Easy Jalapeno Poppers
The capsaicin in jalapenos raises your thermogenic heat level. This means these delicious keto snacks can help you lose weight!Also, research tells us that the more capsaicin you consume before a meal, the less food you eat throughout the day.
This means this might be a great pre-meal food or snack to keep you from consuming too many calories each day. By the way, they are delicious as well!
Ingredients
• 8 ounces cream cheese
• 1/2 cup shredded sharp cheddar cheese
• 1 teaspoon pink Himalayan salt
• 1/2 teaspoon black pepper
• 8 jalapenos, halved, de-seeded
• 8 slices of bacon, cut in half
Directions
Preheat your oven to 375°F.Line a cookie sheet or baking sheet with parchment paper.
Put your bacon slices out flat on a microwave-safe plate lined with a paper towel. Microwave for 4 or 5 minutes, flipping halfway through. Set aside to let them cool down.
Add salt and pepper, cheddar cheese and cream cheese in a medium-sized mixing bowl. Microwave for 15 to 25 seconds. Stir together until mixed well.
Scoop your cream cheese mixture and place it into a plastic baggie. Off the corner of the baggie and squeeze the mix into your jalapenos. Wrap bacon around jalapenos and hold in place with a toothpick.
Place jalapenos on the baking sheet and cook for 15 or 20 minutes.
Turn your oven from bake to broil and broil for 2 to 3 minutes while watching the progress. You don't want them to burn, and at the higher broiling temperature, that can happen if you don't keep an eye on what is going on.
The macros listed here are per jalapeno popper.
Calories – 79
Total fat – 7 g
Net carbs – 1 g
Protein – 3 g
Keto Spicy Chicken Dip
Store-bought rotisserie chicken smells so good when it is hot and fresh. It makes a lunch or dinner simple because you don't have to cook or clean anything. You just take the chicken home, eat it and toss the container. A lot of times you may have leftovers.
That's what this spicy keto snack is going to take advantage of. Shred 1/4 of a rotisserie chicken and you have the makings for a quick and easy dip for your favorite vegetables or keto chips.
• 1/4 rotisserie chicken, shredded
• 1/2 cup mayonnaise
• 2 tablespoons curry powder
• Salt and pepper to taste
• 1 cup mozzarella shredded/grated
Directions
You are going to love this. Just throw all the ingredients in a bowl and mix well. If you would like a little extra spice you can add some hot sauce or more curry powder.
Dip your favorite veggies or the Easy Keto Cheese Dips in the next recipe.
Because the nutritional score of your rotisserie chicken can't be determined, we don't have macros listed. However, make according to the recipe here and your dip will be keto-approved.
Easy Keto Cheese Chips
When recipes are as easy as they are tasty, the world is a beautiful place. These cheesy chips can be eaten by themselves, or you can use them to scoop up the Spicy Chicken Dip in the recipe above. Did we mention there are just 2 ingredients? Awesome. The recipe here makes 3 or 4 servings.
Ingredients
• 8 ounces cheddar or provolone cheese, shredded
• 1/2 teaspoon paprika powder
Directions
While the oven is preheating to 400°F, place your shredded cheese in small batches on a parchment paper lined baking sheet. Leave room between the cheese batches for them to melt and expand.
Sprinkle with paprika powder and bake for 8 to 10 minutes. Watch closely towards the end of the baking cycle to make sure the cheese doesn't burn.
Let cool and enjoy. These chips are definitely the best when eaten fresh, but you can store them for use later. Place in an airtight container or a sealable bag and store in the fridge for two or three days.
• Calories – 228
• Total fat – 19 g
• Net carbs – 2 g
• Protein – 13 g
Microwave Keto Cheesecake
This keto microwave cheesecake takes just 2 minutes to cook. It's a simple and fast but delicious and sugar-free snack or dessert that can calm your between meal cravings.
Ingredients
• 2 ounces full-fat cream cheese, softened
• 1 tablespoon Natural Mate All Purpose Granular Stevia or sugar substitute of your choice equivalent to 2 tbsp sugar
• 1/4 teaspoon vanilla
• 2 tablespoons heavy cream
• 1 large egg, room temperature
Directions
Place cream cheese in a medium microwave-safe bowl, cover with a paper towel and microwave for about 15 seconds.
Mix cream cheese with a whisk until no lumps remain.Add in stevia and vanilla, whisking until smooth.
Add in heavy cream and egg. Again, whisk until batter is smooth. The cream cheese will break into small lumps and you will need to whisk briskly for a few minutes at this step to try to remove as many small lumps as possible. Having a few tiny lumps leftover is okay but you want to whisk most of them, otherwise it will affect the outcome of the cake.
Pour batter into a microwave-safe 8-ounce ramekin. Cook at full power in microwave for 1 minute. Cake should be bubbling at the surface but not completely set in the middle.
Cook for an additional 1 minute, 30 seconds at a time. Cooking the full amount at once can cause the cake to explode in the microwave.
Allow the cake to cool a few minutes at room temperature. Use a spatula to loosen edges of cake. Slide cake out onto a plate.
Place cake in fridge to set for 45 to 60 minutes. Serve chilled with fresh fruit or your favorite keto-approved toppings.
• Calories - 381
• Total fat - 35 g
• Net carbs - 4 g
• Protein - 11 g
Keto Eggy Muffins
This makes a great dish for breakfast as well as a handy snack to grab and go. These keto-approved egg muffins are simple and quick to make, and taste great to kids and adults alike. Makes 6 servings, 2 muffins per serving.
Ingredients
• 2 scallions, finely chopped
• 5 ounces chopped, air-dried chorizo, salami or cooked bacon
• 12 eggs
• 2 tablespoons red pesto or green pesto (optional)
• Salt and pepper
• 6 ounces shredded cheese
Directions
Preheat your oven to 350°F. While the oven is heating, line muffin tins with baking cups or butter.
Mix together eggs and pesto, salt and pepper. Add your favorite cheese and stir well. Drop the chorizo and scallions in the bottom of each tin, pouring the egg mixture on top.
Bake for 15 to 25 minutes, depending on the size of your muffin tins.
• Calories – 336
• Total fat – 26 g
• Net carbs – 2 g
• Protein – 23 g
21-Day Keto Meal Plan
You can save time in the kitchen by making enough snacks to enjoy for a couple of days in a row. This 3-week meal plan reflects that. You will also see breakfast recipes repeated several times each week. This gets you into the habit of making those recipes so you can prepare breakfast quickly.
On Fridays in your meal plan, dinner out is suggested. You deserve a meal away from home from time to time. Use your keto-approved and keto-no-go food lists to shape your eating out plans. In a couple of spots you will see leftovers from dinner eaten the next day for lunch. This saves time for your midday meal.
You will also see a couple of lunch recipes scheduled for dinner, and dinner for lunch. You can eat any of these meals and/or snacks whenever you like and still stay in ketosis, so make any changes you like.
Use this meal plan as a way to customize your keto eating experience. This is just a helpful plan, not a meal plan that must be followed to the letter. Enjoy!
WEEK 1
Breakfast
Monday - Bulletproof Coffee
Tuesday - Chia Seed and Blackberry Pudding
Wednesday - Bulletproof Coffee
Thursday - Chia Seed and Blackberry Pudding
Friday - Bulletproof Coffee
Saturday - Chia Seed and Blackberry Pudding
Sunday - Sausage Egg and Avocado Breakfast Combo
Lunch
Monday - Broccoli Sharp Cheddar Soup
Tuesday - Avocado Shrimp Salad
Wednesday - Wedge Salad BLT
Thursday - Mexican-Style Avocado Egg Salad
Friday - Cheese and Cauliflower "Potato" Soup
Saturday - PF Chang's Chicken Lettuce Wraps Keto Copycat
Sunday - Cucumber Salad, Mediterranean Style
Dinner
Monday - Salmon and Prosciutto Skewers
Tuesday - Easy Sesame Chicken
Wednesday - Creamy Chicken Cordon Bleu
Thursday - PF Chang's Chicken Lettuce Wraps Keto Copycat
Friday - Eat Out Using Keto Guidelines
Saturday - Stuffed Keto Pork Chops
Sunday - Keto Bacon Cheeseburger Casserole
Snacks
Monday - Keto Salad Sandwich Snacks
Tuesday - Keto Spicy Chicken Dip and Easy Keto Cheese Chips
Wednesday - Keto Spicy Chicken Dip and Easy Keto Cheese Chips
Thursday - Microwave Keto Cheesecake
Friday - Microwave Keto Cheesecake
Saturday - Keto Eggy Muffins
Sunday - Keto Eggy Muffins
WEEK 2
Breakfast
Monday - Sausage Egg and Avocado Breakfast Combo
Tuesday - Bacon and Egg Cauliflower Hashed "Potatoes"
Wednesday - Sausage Egg and Avocado Breakfast Combo
Thursday - Bacon and Egg Cauliflower Hashed "Potatoes"
Friday - Sausage Egg and Avocado Breakfast Combo
Saturday - Bacon and Egg Cauliflower Hashed "Potatoes"
Sunday - Mushroom and Kale Avocado Skillet
Lunch
Monday - Salmon and Bacon Caesar Salad
Tuesday - Keto Diet Hot Pockets Copycats
Wednesday - California Skirt Steak Salad
Thursday - Leftovers - Keto Bacon Cheeseburger Casserole
Friday - Cheeseburger Salad
Saturday - Broccoli Sharp Cheddar Soup
Sunday - Mexican-Style Avocado Egg Salad
Dinner
Monday - Portobello Cap Keto Cheeseburgers
Tuesday - Easy Sesame Chicken
Wednesday - Keto Bacon Cheeseburger Casserole
Thursday - Rich and Creamy Keto Fish Casserole
Friday - Eat Out Using Keto Guidelines
Saturday - Salmon and Prosciutto Skewers
Sunday - California Skirt Steak Salad
Snacks
Monday - Easy Jalapeno Poppers
Tuesday - Keto Spicy Chicken Dip and Easy Keto Cheese Chips
Wednesday - Keto Spicy Chicken Dip and Easy Keto Cheese Chips
Thursday - Keto Salad Sandwich Snacks
Friday - Keto Eggy Muffins
Saturday - Keto Eggy Muffins
Sunday - Microwave Keto Cheesecake
WEEK 3
Breakfast
Monday - No Bread Breakfast Sandwich
Tuesday - Mushroom and Kale Avocado Skillet
Wednesday - No Bread Breakfast Sandwich
Thursday - Bacon, Egg and Brussels Breakfast
Friday - No Bread Breakfast Sandwich
Saturday - Bacon, Egg and Brussels Breakfast
Sunday - No Bread Breakfast Sandwich
Lunch
Monday - Salmon and Bacon Caesar Salad
Tuesday - Keto Diet Hot Pockets Copycats
Wednesday - Leftovers - Creamy Chicken Cordon Bleu
Thursday - Cucumber Salad, Mediterranean Style
Friday - Wedge Salad BLT
Saturday - Broccoli Sharp Cheddar Soup
Sunday - Cheese and Cauliflower "Potato" Soup
Dinner
Monday - Stuffed Keto Pork Chops
Tuesday - Creamy Chicken Cordon Bleu
Wednesday - Portobello Cap Keto Cheeseburgers
Thursday - Easy Sesame Chicken
Friday - Eat Out Using Keto Guidelines
Saturday - Rich and Creamy Keto Fish Casserole
Sunday - Keto Bacon Cheeseburger Casserole
Snacks
Monday - Keto Salad Sandwich Snacks
Tuesday - Keto Eggy Muffins
Wednesday - Keto Eggy Muffins
Thursday - Easy Jalapeno Poppers
Friday - Easy Jalapeno Poppers
Saturday - Microwave Keto Cheesecake
Sunday - Easy Keto Cheese Chips
Keto Snacking Tips
Remember, you can always slice and dice your favorite keto-friendly veggies and keep in the refrigerator for a quick snack. The following vegetables are definitely keto-approved and won't knock you out of ketosis.
• Kale
• Bell peppers
• Zucchini
• Cauliflower
• Pumpkin
• Spinach
• Arugula
• Broccoli
• Celery
• Cabbage
• Asparagus
Hard-boiled eggs make a nutritious snack and last up to 6 or 7 days in the fridge. Add salt or a touch of mayo.
Low-carb nuts and seeds like pecans, macadamia nuts or Brazil nuts are filling. Just eat a few or you may over-carb!
Avocados are super-healthy and tasty. A single avocado delivers between 20% and 42% of 8 essential nutrients and vitamins.
Hard, full-fat cheeses such as cheddar, gouda and Gruyere deliver protein and healthy fats. The same is true for softer cheeses like goat cheese and brie.
Keto Cooking Tips and Carb Swaps
• The meal plan we have included does not need to be followed perfectly. It was created to make life easy for you, providing recipes that can keep you in ketosis while minimizing how much time you cook and clean in the kitchen. Feel free to change it up as you like. You will no doubt find a handful of recipes that you love. Use them whenever you want.
• Eat breakfast for dinner and dinner for breakfast. You can eat any keto-friendly recipe at any time.Leftovers from dinner make a quick and easy breakfast, so you may want to make extra when you are whipping up your nighttime meals.
• A simple morning breakfast or snack is a couple of boiled or fried eggs with mayonnaise.
• Add cucumbers, leafy greens and bell peppers to any meal to fill up your plate without cranking up the carbohydrates.
• Since pasta is out, you may think you can never eat spaghetti again. That is far from correct. Spaghetti squash and zucchini produce carb-friendly spaghetti noodle swaps.
• Bread is often one of the hardest things for newbies to the keto diet to get accustomed to avoiding. Romain, iceberg, butter and other lettuces make excellent bread swaps for wraps, rolls and boats. Portobello mushroom caps can be baked to make crisp, bread alternatives for sandwiches. You may also want to look into Julian Bakery almond flour or coconut flour bread, which works out to just 1 to 2 net carbs per slice.
• Stevia and monk fruit sweetener are excellent keto replacements for sugar.
• Get your hands on almond flour and coconut flour to substitute in place of traditional baking flour. You get just 3 to 5 g of net carbs per serving as opposed to the 12 to 14 g of carbs typical wheat flour delivers.
• Cauliflower makes an amazing rice and potato keto swap. You can whip together healthy alternatives to mashed potatoes, hashed browns and rice for a number of meals.
• Baked kale "chips" sprinkled with keto-friendly oil and some salt can replace your potato chips when you have a craving.
• Cook in bulk. Make your favorite keto meals that are freezer-friendly. Break them down into serving sizes and store in your freezer for quick and easy heat and eat enjoyment.
Keto Tips for Eating Out
Unless you fix your own meals, you never really know what is going into the foods you eat and the beverages you drink. This makes eating out risky on the keto diet. This isn't to say you should never enjoy meals at a party with your friends. It also doesn't mean you shouldn't eat restaurant food.
We are just saying that you should follow some simple rules when eating away from home.
• Eat a light keto-approved snack before you head out.
• Check the restaurant's menu online before leaving home.
• If you love burritos, order them in a burrito bowl or salad bowl and ditch the high-carb wrap.
• Remove the bread from burgers and sandwiches.
• Choose a protein and fat for breakfast and skip the carbs altogether.
• Choose tea or coffee without sweeteners, water, or some other keto-approved beverage.
• Go grilled instead of fried.
• Steer clear of condiments and sauces, even in very small quantities.
• Skip dessert.
• Finally, ask questions. Speak with the waiter or manager at a restaurant and let them know you are going keto. This healthy eating plan has become so popular that a lot of restaurants are ready and willing to handle your keto requests.
READY TO GIVE KETO A TRY? WAIT!
You are not being told about many of the most important keto breakthroughs being discovered by leading doctors and medical research centers.
There’s no big conspiracy.
It’s just that these breakthroughs usually don’t get much publicity.
That’s because they’re reported in medical journals intended for doctors such as The New England Journal of Medicine… The Journal of the American Medical Association… Lancet… The American Heart Journal… among many others.
Or; in some cases, these discoveries are made in prestigious health centers in other parts of the world, and receive little or no coverage in the US media.
In still other cases, highly respected medical doctors uncover these breakthroughs in clinical studies in their own private practices. They report their findings to professional medical societies, but these discoveries often escape the notice of the mass media.
All of this leaves gaping holes in the health information you should be getting. Yet these “under-reported” discoveries can be of tremendous importance to you and those you love.
That’s why we created My Health G.O.A.T. (Greatest Of All Time).Until My Health G.O.A.T. came along, if you wanted to try to keep on top of new keto developments and scientific keto breakthroughs, you would have to subscribe to a shopping cart full of professional medical journals and newsletters.
And you’d have to spend a king’s ransom for the privilege!
You might also have to get a medical degree to understand many of the articles. But now that’s changed, thanks to My Health G.O.A.T.
Here are our top 12 articles you can read right now that will help give you a shortcut to success during your keto journey to weight loss:
