Simple & Tasty Keto Diet Recipes for Every Meal of the Day

 

Foto oleh Jane T D.: https://www.pexels.com/id-id/foto/ragam-makanan-di-tatakan-kayu-793759/

The ketogenic (or keto) diet has taken the health world by storm, promising rapid weight loss and newfound energy. This low-carb, high-fat and moderate-protein meal plan can feel restrictive, but you never have to sacrifice flavor with these recipes. With the help of a few recipes, it is possible to have a wide range of hearty and flavor-filled meals throughout the day. Below are some simple and yummy keto meals that will make your journey more convenient and pleasurable to follow suit this amazing keto diet.

 

Understanding the Keto Basics

Before we get to the recipes, though, here's what you need to know about the underlying principle of the keto diet: eating few to no carbs. Your body enters a state called ketosis when you slash carb intake. In this condition, it burns fat instead of glucose for fuel. In order to do this, your macros (macronutrients) should generally be around 70-75% from fat, at least 20-25% from protein and between 5-10% from carbohydrates.

 

Keto Breakfast: Fueling Your Day

Breakfast can be the trickiest meal when you’re starting a keto diet, especially if you’re used to grabbing a to-go breakfast like toast, cereal or pastries. The key is swapping it out for rich, high-protein and high-fat alternatives.

1. Creamy Scrambled Eggs With Avocado and Bacon: This oldie but goodie is a classic for a reason. Its fast, tasty and super filling too.

• Ingredients: 2-3 large eggs, 1 tbsp heavy cream, 1/4 avocado – diced 2 slices bacon salt and pepper to taste
• Directions:1Cook bacon in a skillet until crisp. Remove and set aside. In a bowl, beat eggs with heavy cream, salt and pepper. Add to the same skillet (reserving the fat from the bacon for flavor) and scramble over very low heat until creamy. Garnish with avocado and bacon.

2. Keto Smoothie: A keto smoothie is easy to grab and go with. It’s full of healthy fats and can be tailored to taste.

• What you need: 1/2 cup unsweetened almond milk 1/4 avocado 1 scoop vanilla keto protein powder 1 tbsp MCT oil Handful of spinach (optional) Ice
• Directions: Combine all ingredients in a mixer and blend together.

 

Keto Lunch: Quick and Satisfying

Lunch has to be quick, especially on ambitious weekdays. These recipes are excellent for packing into a lunch box or making in minutes.

1. “Unwich” Lettuce Wraps: Swap out the bread and replace with large lettuce leaves for wraps. This brings a refreshing twist to the option above.

• What you need: Large butter or romaine lettuce leaves, your favorite deli meat such as turkey or ham, slice of cheese and low-carb sauce such as mustard or sugar-free mayonnaise.
• Serving suggestion: Set out a lettuce leaf, pile on deli meat and cheese, and drizzle sauce on top. Roll it up and enjoy. You can also tuck in other keto-approved fillings, such as avocado, tomatoes or onions.

 

2. Tuna Salad Filled Avocado: Fats combined with protein will keep you full for hours.

“What do you put in that?” “And how do you make that?” What? What do I put in that tuna salad?.

• Ingredients: 1 can tuna (drained) 2 tbsp real mayonnaise 1 tsp chopped celery salt pepper 1 avocado.
• Directions: In a bowl, combine tuna, mayonnaise, celery, salt and pepper. Cut avocado in a half, remove the seed, load each half with tuna salad.

 

Keto Dinner: Flavorful and Filling

Dinner is the time to get creative and make something that the whole family loves.

1. Baked Salmon with Roasted Asparagus: This dish couldn’t be easier—or more beautiful or healthy.

• What you need: 1 fillet of salmon, 1 bunch of asparagus, 1 tablespoon of olive oil, 1 clove of garlic (minced), slices of lemon, salt and pepper.
• Directions: Preheat oven to 400F (200C). Line up asparagus on a sheet pan, drizzle with olive oil, salt and pepper. Add the salmon fillet to the same sheet. Season the salmon with minced garlic, salt, and black pepper. Top with lemon slices. Bake 15-20 minutes or until salmon is cooked through and asparagus is tender.

2. Keto Chicken and Broccoli Alfredo: A sauce so rich and creamy, you’d never know it was Low Carb! Substitute steamed broccoli florets for the “pasta.”

• You need: 1 diced chicken breast, 2 cups of broccoli florets, 1 cup of heavy cream, ½ cup of grated parmesan, 1 garlic clove, salt, and pepper.
• Instructions: 1) Steam or boil broccoli until tender-crisp. Set aside. Fry the chicken in a pan until golden and cooked. Stir in minced garlic and cook for another minute. Add the heavy cream and bring to a simmer. Whisk in the parmesan cheese until sauce is thickened. Season with salt and pepper. Stir in the cooked broccoli and chicken.

 

Tips for Success

• Meal Prepping: Spend a bit of time on weekends making food for the week to help make your keto journey a little easier. Make big batches of chicken or ground beef, wash and chop vegetables, and portion out snacks.
• Hydration: Make sure you keep hydrated, drink plenty of water! You can also add a dash of salt to your water to help with electrolyte balance.
• Not Shrinking Away From Fat: Good fats are not the enemy of your way of eating. Choose good-for-you oils such as olive, avocado, and coconut oils.

Just because you’re on a keto diet it doesn’t mean you can’t enjoy delicious meals. Thanks to these simple, healthy Shred recipes, you'll enjoy a little to a lot of everything, all the while losing weight and still feelin' good. Happy cooking!