Deliciously Easy Keto Recipes
The ketogenic diet or as like some people prefer to call it; the
Keto diet or low carb diet is about consuming a lot of protein
and fats but fewer carbs. This diet makes the body send the
fats that we consume to the liver, which the latter transform it
into energy to keep the body strong and active for a long time
without feeling tired quickly.
The word ketogenic is derived from the word “ketosis” which
means the state of the body when it doesn’t have enough
glucose in it to turn it into energy, so it generates ketones that
work as an amazing source of energy for both the body and the
brain which makes it a great option for losing weight in a short
The keto diet prevents you from consuming the lot for carbs
that are the main reason of gaining weight because the sugar
makes you hungry most of the time. When you consume carbs
with small portions and focus more on protein and fat; your
body doesn’t push you most of the time to eat; instead, it uses
those fats to satisfy your hunger and keep you active.
If you are looking for a diet that will help you lose weight in a
very short term, the ketogenic diet is the perfect diet for you
because it not only helps you achieve great lean body; but also
provides immense health benefits.
The Benefits of The Ketogenic Diet
So far, there are a lot of great benefits of the keto diet, but no
negative effects have appeared yet at all; which makes it the
delicious diet that fits everybody. Here are other health
benefits of keto diet:
1. Increases the level of HDL: One of the best aspects of
the ketogenic diet is that it increases the level of HDL in the
body, which is the good cholesterol that helps in lowering the
risk of heart diseases.
2. Helps in Alleviating Diabetes Type 2: By removing
carbs from your daily meals, you say goodbye to sugar and
insulin because your body already has what it needs, and you
won’t have to be worried about what you eat.
3. Lowers Blood Pressure: High blood pressure is a
catastrophe because it might lead to kidney failure, heart
With this diet, you can say goodbye to all those worries and
live a healthy life away from all those malignant diseases that
threaten your life.
4. Gum Disease:
Gum disease is one of the worst and most painful diseases
which is commonly caused by the consumption of too much
sugar. When you eliminate sugar from your daily meals, you
can avoid gum diseases and toothaches.
While on the keto diet, most of your diet will consist of foods
high in fats coupled with a measured intake of proteins and
low carbohydrate intake. Some of the food categories allowed
in this diet include:
Poultry: Free-range Cornish hen, quail, goose, pheasant,
chicken, duck, and turkey.
Fish and Seafood: Cod, tuna, scrod, anchovies, mackerel,
flounder, catfish, trout, mahi-mahi, halibut, sole, sardines,
salmon, halibut, snapper, and calamari. Always opt for wild
caught fish to avoid toxins present in commercially reared
Grass-fed Meat: These include beef, venison, goat, and
lamb. Meat from wild animals are also acceptable; however,
avoid sausages and meats that come with sugary sauces and
those covered in breadcrumbs. Choose the chunks of meat
with more fat since they contain less protein and more fat.
Pork: Boston butt, pork chops, ham pork, and loin. When
choosing ham, be on the lookout for added sugar.
Bacon and Sausages: Preferably, you should buy these at
specialty health food stores. If this is not possible, always read
the labels to avoid those which contain fillers such as soy or
Canned Tuna and Salmon: Canned tuna and salmon are
okay to consume while you are on the keto diet. However,
avoid seafood rich in fillers, breaded seafood, and fried
Vegetable Protein Powders: Protein supplements such as
whey protein, hemp protein, pea, and rice are acceptable.
Whole Eggs: This includes chicken eggs, and quail eggs
which you can prepare through any mean desired; fried, soft
or hard boiled, deviled, scrambled, or omelet style.
Shellfish: Oyster, mussels, lobster, shrimp, crab (not
imitation crab that contains additives), clams, scallops, and
2. Fats and Oils
Because these are your main sources of energy while you are
on this diet, go for the types of fats and oils you enjoy. These
* Omega 3 fatty acids from fish such as tuna, shellfish, and
* Fish supplements or krill
* Monounsaturated fats such as egg yolks, avocado, and butter
* Vegetable oils such as olive oil, coconut oil
* Non-hydrogenated beef tallow, ghee, and lard.
* Duck and chicken fat
In order to make it easier to stick to this diet, be aware of
which types of fat your body can tolerate. Many people seem
to have zero or very low tolerance of vegetable oils and mayo.
This may be a good thing because most of these oils are rich
in omega 6 fatty acids - the kind that is bad for your body’s
In this case, work with the listed monounsaturated fats to
polyunsaturated fats. Nevertheless, work to balance both fats
because you cannot survive on monounsaturated fats alone
(You need a lot of fats and oils). Even then, avoid
hydrogenated fats such as margarine to reduce the amount of
trans-fats you eat.
3. Fresh Vegetables
For these foods, opt for organic ones or better yet, grow your
own to avoid all pesticide toxins. Avoid starchy vegetables
(corn, sweet potatoes, potatoes, peas, and winter squash) that
are high in carbs. Instead, opt for moderate intake of sweet
vegetables (squashes, peppers, tomatoes, and carrots).
Vegetables that make it to the list are:
Onions (high in sugar; moderate intake)
Salad greens and lettuces: Romaine, Arugula, Fennel, Bok
Choy, Boston lettuce, Endive, Mache, Escarole, Sorrel,
Radicchio, Chicory Water Chestnuts
4. Dairy Products
Unsweetened whole milk yogurt (limit intake of this type
of yogurt because it is a little high in carbs)
All soft and hard cheeses
Full fat sour cream (do not forget to check for additives)
Full fat cottage cheese
Heavy whipping cream
In any case, always go for raw milk products and if you do not
have easy access to them, go for the organic ones.
Flavored seltzer water
Lemon and lime juice (limit intake)
Clear broth or bouillon
6. Nuts and Seeds
Nuts: almonds, macadamias, pecans, and walnuts are
the nuts with the lowest level of carbs meaning you can
consume them in small amounts. Other nuts such as
chestnuts, pistachios, and cashews contain a higher
amount of carbs; thus, you should carefully monitor their
intake. Nuts are best soaked for some time before
Nut flours: these are necessary because while you are
on this diet, it does not mean baking no longer fits into
your life. Nut flours such as almond flour will suffice.
Some options include:
Inulin and Chicory root
Lo Han Guo
Here are spices allowed on the keto diet:
Cilantro or coriander seeds
As you can see from the above very detailed list, keto diet is
NOT a highly-restrictive dieting lifestyle, it also offers you a
variety of foods to choose from; thus, you should not feel
However, there are foods you should avoid to achieve optimal
ketosis as your body makes the switch from using glucose to
synthesizing fats for ketones.
In the next section, we shall outline the foods you should
Foods to Avoid
If you stick to the food listed in the previous section, you do
not have to worry about not achieving optimal ketosis. On the
same note, as you increase intake of those foods, you should
also be on the lookout for the following foods that may hinder
Avoid all grains, whole meal included (rye, wheat, oats,
barley, corn, millet, rice sorghum and buckwheat). Also, avoid
all products made from grains; these include foods such as
crackers, pasta, pizza, and cookies.
Avoid refined fats and oils like sunflower, canola, grape
seed, corn oil, soybean, and Trans-fats such as margarine.
Avoid milk (only full-fat raw milk is acceptable). For coffee,
replace milk with reasonable amounts of cream.
Avoid tropical fruits such as bananas, pineapples, mango
papaya, etc., and some high carb fruit.
Avoid fruit juice.
Avoid factory-farmed pork and fish.
Avoid all artificial sweeteners containing
Aspartame, Sucralose, Saccharine, etc.
Avoid alcoholic sweet drinks such as beer,
and sweet wine
Avoid Soy products
Now that you know what to eat and what to avoid, is there a
way to guarantee faster adoption of ketosis? The answer is yes.
The following section illuminates such tips:
How to Get Into Ketosis ‘Fast’: Invaluable Tips
It takes 48 hours to get into ketosis. To get there, you must
correctly adapt the keto diet. Below are tips that should help
you do just that and get your body into ketosis faster:
Tip 1: To get into ketosis faster, eat less than 20g of carbs a
Tip 2: Drink water, about 100 ounces per day. Drink more to
Tip 3: Purchase some Ketosis. Getting some validation that
the diet is actually working will be a great motivation to keep
you on a diet considering the intimidating nature of the first
few days of the diet.
Tip 4: Do not panic. Be aware of the keto flu coming your way.
The dizziness, the irritability, and fatigue you will be feeling
on the first three days may have you experiencing mood
swings; but don’t give in just yet. Reward yourself with bacon
and delicious keto friendly foods as you crave for carbs and
sugars. The craving will disappear as long as you’re full.
Tip 5: Consume more salt. This is really important. While on
a keto diet, your body does not retain water as it normally
would; hence, electrolytes like sodium quickly flush out of
your body. Therefore, you need constant replenishing;
otherwise, you will feel awful. As indicated earlier, opt for sea
Tip 6: Never open the door to hunger. When you feel the
tiniest bit of a hunger pang, immediately eat high-fat low-carb
foods. The moment you get too hungry, it forms the
temptation pathway. Remember: go simple. Do not over plan
things because when you do, you may end up making
everything strict and less fun. The keto diet is fun; keep it so.
Tip 7: Remember: this is not a high protein diet. The keto diet
is high fat, low carb, and moderate protein diet. Moderate is
the key word here.
Tip 8: Embrace the fat. Eat fat to lose fat that is your new
motto. Do not shy away from the fat because it is your ticket
to a healthier you.
Common Keto Diet Mistakes You Should Avoid
Nobody is perfect, and no diet is perfect. As you adopt this diet
for good health and weight loss, you are bound to make
several mistakes; this is normal. The best way to avoid, or
minimize the effects of mistakes is by learning and preparing
for common mistakes. Below is a list of common keto diet
mistakes dieters make:
Eating Too Many Carbs
There is no exact definition of what ‘low carb’ means. Some
would say it is simply anything under 100 to 150 grams a day
simply because they get amazing results with this range.
However, this may be excessive if your aim is to have plenty of
ketones in your bloodstream. Most keto dieters go for under
50-grams of carbs per day to get into optimal ketosis.
Anything beyond that is termed as excessive.
Eating Too Much Protein
Remember: the keto diet is all about protein moderation.
As you adopt a keto diet, you need patience: patience to get
into ketosis and patience to adapt to ketosis. Understand that
previously, your body’s main source of energy was carbs; now,
it has to adapt to a new source of energy, fats. The body
requires time to do this; therefore, be patient.
Obsessing Over The Scale
The number on your weigh scale should not determine your
keto diet success. Let this be the least of your worries. Just live
life and enjoy your diet. Weight loss will happen; do yourself
a favor and keep away from that scale.
Not Eating Enough Fats
The unrestricted consumption of fats may seem excessive.
However, the keto diet is a high-fat diet. Just trust keto and
enjoy the fat. However, you should eat the right kind of fats,
preferably monounsaturated and saturated fats.
Eating Processed Keto’ Foods
When you are on a keto diet, always think about it this way:
the intention is to eat natural ingredients and not foods that
come in wrappers such as Atkins bars and Quest bars.
Although you can occasionally eat these, the idea is for a large
portion of your diet (we are talking about 70-80% of your
entire diet) to consist of natural ingredients.
Being After A Quick Fix
If this is your aim, do not start the diet. The Keto diet is more
of a lifestyle change than a short-term diet plan. Dropping a
few pounds and then going back to your normal bad eating
habits will be a waste of time.
Half-heartedly adopting the keto diet could be the worst thing
you could do to yourself because you are just wasting time. If
you are not all in, you will not survive through the temporary
effects that come with adopting the diet. Decide on what you
want and think of everything you will gain by going keto to
keep you motivated.
1. Egg Salad
1/3 cup of finely minced white onion
½ cup of mayonnaise
12 large eggs
½-teaspoon ground mustard
2 tablespoons melted butter
1-teaspoon black pepper
1. Place eggs in a pot of water. Let this boil for 10 minutes,
pour the water from the pot, and replace it with cold water.
Let the eggs sit in the water for 2 to 3 minutes.
2. Take out the eggs and peel them. Using an egg slicer, chop
the eggs into ¼-inch pieces. Add the remaining ingredients
and refrigerate until ready to serve.
Total carbs: 1g
2. Keto Porridge
¼ cup of crushed almonds
½ cup of hemp seeds
1 tablespoon of xylitol
1 cup of non-dairy milk
2 tablespoons of freshly ground flax seeds
¾-teaspoon pure vanilla extract
½-teaspoon ground cinnamon
1-tablespoon chia seeds
1 tablespoon of hemp seeds
1. Mix ingredients except the topping and the almonds in a
saucepan and stir well until they are properly mixed.
2. Heat this over medium heat until it begins to boil lightly.
Stir once and let it cook for 1 to 2 minutes.
3. Remove from the heat, add in the ground almonds, and
pour into a bowl. Add toppings then serve right away.
Net carbs per serving: 4g
3. Avocado Salmon Breakfast
60 grams of wild caught smoked salmon
2 tablespoons virgin olive oil
Celtic sea salt
Juice of 1 lemon
30 grams of fresh, soft goat cheese
1 ripe organic avocado
1. Cut the avocado in half and remove the seed.
2. In a food processor, process the other ingredients until
3. Place the cream inside the avocados then serve.
Alternatively, you could also cut the avocados into cubes and
the salmon in small pieces and mix them up together. Add the
rest of the ingredients with the goat cheese and mix well.
Net carbs per serving: 4g
Keto Main Meals
4. Spaghetti Squash Casserole
Sea salt and black pepper, to taste
3 ounces of Italian salami, thinly sliced
½ teaspoon of dried Italian seasoning
4 tablespoons of butter
½ cup of organic tomatoes, diced
1 large spaghetti squash, halved and seeded
1 cup of onion, diced
A handful of Italian flat-leaf parsley, roughly chopped
4 large pastured eggs
2 cloves of garlic, minced
½ cup of Kalamata olives, halved
1. Heat oven to 400 degrees and place spaghetti squash on
rimmed baking sheet, cut side up. Spread 1 tablespoon of
butter on each half and sprinkle with black pepper and salt.
Bake for about 45 minutes to 1 hour.
2. As the spaghetti bakes, heat a skillet and add remaining
butter to it. Once melted, add onions, garlic, pepper, and salt
to taste. When the onion starts turning golden, add the salami
3. Sauté for about 10 minutes and add in the olives.
4. Once done, scrape off the flesh from the spaghetti squash
and mix it with the onion mixture. Create four wells in the
mixture and crack an egg onto each.
5. Place pan in oven and bake the egg whites cook through.
Just before serving, sprinkle some fresh parsley.
Net carbs per serving: 13.25g
5. Tuna Salad
1-tablespoon virgin olive oil
1 head lettuce
1 tablespoon fresh lemon juice
140g of tinned tuna
2 tablespoons mayonnaise
1 medium spring onion
2 organic hard-boiled eggs
1. Tear up the lettuce, wash, and then drain.
2. Spread the leaves at the bottom of your serving bowl and
place the shredded tuna on top.
3. Place the mayo, fresh chopped onions, and the boiled egg
on top. Mix well, drizzle with olive oil and enjoy.
Net carbs per serving: 3.9g
6. Ginger Beef
2 sirloin steaks cut into strips
1 clove of garlic, crushed
1-tablespoon olive oil
4 tablespoons apple cider vinegar
1 small onion
Salt and pepper
1 teaspoon ground ginger
2 small diced tomatoes
1. Add oil to a skillet and cook the steak over medium-high
heat until brown.
2. Once the steaks are well seared, add in tomatoes, onion, and
3. In a bowl, stir ginger, pepper, vinegar and salt and stir.
4. Cover, lower the heat and simmer until the liquid
evaporates. Serve and enjoy.
Net carbs per serving: 3g
7. Keto Casserole
1 package cream cheese
½-cup low sugar ketchup
½ pound corned beef
2 cups Swiss cheese
1 can sauerkraut
½ teaspoon of caraway seeds
2 tablespoons of pickle brine
½ cup of mayo
1. Heat oven to 350 degrees.
2. In low heat place pan, melt cream cheese; add ketchup and
3. After a few minutes, add the sauerkraut, beef, and Swiss
cheese. Mix until the cheese melts.
4. Remove from the heat and mix with the pickle juice. Pour
this into a greased dish and top with the remaining Swiss
5. Garnish with caraway seeds. Place in the oven until the
cheese melts and enjoy.
Net carbs per serving: 6g
8. Keto Pork Chops
1 medium star anise
1 tablespoon of almond flour
4 boneless pork chops
½ teaspoon of five spice
½ tablespoon of sugar-free ketchup
1 ½ teaspoons soy sauce
4 halved garlic cloves
½ tablespoon of chili paste
1 stalk of lemongrass
½ teaspoon of peppercorns
1-tablespoon fish sauce
1-teaspoon sesame oil
1. Put the pork chops on a flat table and use a rolling pin
wrapped in wax paper to pound the pork chops into ½-inch
2. Grind peppercorns and anise in a blender (or mortar and
pestle) to a fine powder.
3. Add the garlic and lemongrass to the blender or pound to a
4. Add the fish sauce, sesame oil, soy sauce, and five-spice
powder then mix well.
5. Season the pork chops, place them on a tray, add the
marinade, and then turn over to ensure the pork chops are
well coated. Cover and leave for about 1 to 2 hours.
6. Place a pan on high heat, add oil, and then coat the pork
chops lightly with almond flour.
7. Place the coated chops in the pan and cook both sides
(about 2 minutes on each side).
8. When done, cut the chops into several strips.
9. To make the sauce, mix together sugar-free ketchup and
chili paste. You can serve with Parmesan green beans.
Net carbs per serving: 6g
9. Zucchini Hummus
Makes 3 cups
½ cup of fresh lemon juice
1½ teaspoons of cumin
4 tablespoons of olive oil
2 organic chopped zucchinis
1 teaspoon of sea salt (or to taste)
1 cup of raw tahini
½ cup of raw sesame seeds
1. Start by soaking the sesame seeds for about four hours.
2. Drain them and dump all the other ingredients in a blender.
Blend on high speed as you scrape the sides.
Serve with carrot or vegetable sticks.
Net carbs per cup: 3g
10. Parsnip Chips
Makes 4 cups
2 medium parsnips, peeled & sliced
Oil for frying (your choice)
1. Heat oil to 350 degrees and add parsnip chips in small
2. Cook for 20 to 30 seconds until the chips are golden brown.
Place on paper towels and sprinkle with sea salt and kosher.
Net carbs per cup: 4g
11. Sugar-Free Turtles
½ cup of organic heavy whipping cream
6 tablespoons of organic butter
1 cup of Swerve confectioners
2 dark chocolate bars, chopped finely
24 whole pecans
1. Heat butter in a saucepan.
2. Add cream and the swerve to the pan. Whisk until the sauce
3. Pour it into a glass mason jar and let it cool at room
temperature. Store it in the fridge for up to two weeks.
4. Once cooled a bit, place a tablespoon on a cluster of pecans
and place in the fridge to set.
5. Meanwhile, chop dark chocolate bars and heat in a double
boiler until chocolate melts. Drizzle this over the cool caramel
covered pecans and enjoy.
Net carbs per turtle: 3.7g
12. Protein Bagel
Makes 12 bagels
¼ teaspoon of Celtic sea salt
¼ cup of melted coconut oil
½ cup of vanilla egg white protein powder
2 tablespoons of coconut flour
½ teaspoon of guar gum
2 teaspoons of blueberry extract
1 teaspoon of baking powder
1. Heat oven to 350 degrees F.
2. Mix ingredients in bowl
3. Spoon the dough into a greased donut mold; place on a
cookie sheet and allow them to bake.
Net carbs per bagel: 1g
13. Kale Chips with Lime
1-teaspoon soy sauce
1-teaspoon fish sauce
2 tablespoons of olive oil
1 tablespoon Sriracha
1 bunch of kale, washed well
Juice of half a lime
1. Heat oven to 350 degrees.
2. Chop the stem off the kale. Break them into chip-sized
pieces and thoroughly dry them.
3. In bowl, combine lime juice, Sriracha, olive oil, fish sauce,
and soy sauce and mix. Taste for saltiness and hotness and
adjust as desired.
4. Pour the dressing over the kale to coat the chips. Spread the
leaves over 2 cookie sheets (greased) but do not overlap them.
5. Bake for 10 to 12 minutes as you monitor them.
Net carbs per serving: 6g
14. Raspberry Avocado Smoothie
½ cup frozen unsweetened raspberries
3 tablespoons of lemon juice
2 packets swerve sweetener
1 ripe avocado
1 1/3 cups water
1. Add ingredients to a blender and blend until smooth.
Net carbs per serving: 4g
15. Chocolate Green Smoothie
¼ cup of cocoa powder
1 tablespoon of granulated stevia (or sweetener of choice)
½ cup of frozen boysenberries (or berries of choice)
100g of spinach
1 cup of coconut cream
1. Add everything to a blender and blend.
Net carbs per serving: 5.2g
16. Vanilla Almond Milk Shake
¾ cup of unsweetened almond milk
¼ cup of vanilla protein powder
½ cup of avocado
1 cup of crushed ice
2 tablespoons of cream cheese
¼-teaspoon of mint extract
4 tablespoons of Erythritol
½ teaspoon of Celtic Sea Salt (for minerals)
1 teaspoon of stevia glyceride
1. Place ingredients in a blender and blend until smooth.
Net carbs per serving: 2.1g
17. Detox Smoothie
2 tablespoons of fresh parsley
1 tablespoon of Swerve
1 cup of raw cucumber, peeled then sliced
½ cup of kiwi fruit, peeled then chopped
1 cup of mixed berries
4 cups of filtered water
1 tablespoon of fresh ginger-peeled then chopped
½ Hass avocado
1 cup of romaine lettuce
1. Combine ingredients in a blender and blend until smooth.
Net carbs per serving: 4g
18. Green Tea Shake
2 teaspoons of Swerve Sweetener or granulated Erythritol
½ cup of Greek yogurt
1 tablespoon of hot water
1 teaspoon of match green tea powder
½ medium avocado
¼ cup of vanilla whey protein powder
1 ¼ cups of unsweetened almond milk
1. Place in a blender and blend until smooth.
Net carbs per serving: 6.5g
19. Almond Raspberry Smoothie
½ cup red raspberries
1 tablespoon protein powder
2/3 cup almond milk
1. Combine the ingredients in a blender; pulse until smooth.
2. You can add ice as you blend. Serve immediately.
Net carbs per serving: 6.3g
As you have seen, other than a rapid fat loss, the keto diet also
has many other health benefits. Most importantly, you now
have multiple delicious recipes based on Top Keto Foods to
try out anytime!
Variety is the spice of life. With the variety of foods to choose
from, you can easily get into the Keto Lifestyle in an easy,
painless and hassle-free manner. Making it a new way of life
– For both physical and mental wellness.
Your journey to a leaner, healthier you in only one step away.
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