Here are easy ketogenic recipes to get the ketosis started.
Breakfast
• Power Eggs
Eggs, large, 3
Salt and pepper
Butter, unsalted, 1 Tablespoon
Whisk the eggs in a bowl. Add coarse (or sea) salt and pepper, according to taste.
Heat a pan and melt the butter.
Add the eggs and cook until firm.
Nutritional Value:
Calories: 318
Fat: 26.3 g
Carbs: 1.8 g
Protein: 17.4 g
• Fruity Power Pancakes
Protein powder, 1 scoop
Egg whites, ¼ cup
Almond milk, 2 tablespoons
Greek yogurt, 2 tablespoons
Banana, ½ of a medium-sized fruit, mashed
Frozen raspberries, ¾ cup
Cinnamon, 1 tablespoon
Chia seeds, 1 tablespoon, ground
Mix all the ingredients, except the raspberries in a bowl. Stir well.
Add the raspberries. Give the mixture a little stir.
Heat a pan over medium heat and spray with a little olive oil.
Pour the mixture in the pan. Flip it over when the edges turn brown.
Continue cooking until well done.
Serve with Greek yogurt.
Nutritional Value:
Calories: 275
Fat: 1g
Proteins: 36g
Carbs: 29g
Fibers: 9g
Net carbs: 20g
• Chia Pudding
Chia Seeds, 3 tablespoons
Unsweetened skim milk, 1 cup
Cocoa powder, 1 tablespoon
Raspberries, fresh or frozen, ¼ cup
Honey, 1 teaspoon
Mix the skim milk and the cocoa powder well with a fork.
Add the chia seeds and mix well.
Rest the mixture for 5 minutes. Stir well and rest again for 5 minutes.
Stir again and then let it rest for 30 minutes in the refrigerator.
Add the raspberries on top and serve.
Makes 2 servings.
Nutritional Value (per serving):
Calories: 235
Carbs: 19g
Fiber: 8g
Net carbs: 11g
Fat: 12g
Protein: 30g
• Power Omelet
Spinach, shredded, 1 handful
Plum tomato, 1
Purple onion, 1 Tablespoon
Garlic
Basil leaves, fresh, 1 bunch
Egg whites, from 4-5 eggs
Egg yolk, 1
Soy milk, 2 Tablespoon
Salt and pepper to taste
Olive oil
Beat the egg yolk, the egg whites and the soy milk. Add salt and pepper.
Dice the tomato.
Chop the onions, garlic and basil leaves.
Drizzle olive oil in a small frying pan. Over medium heat, sauté the vegetables just until soft. Remove the vegetables from the pan.
Add a little olive oil to the same pan and pour the eggs.
Cook until the eggs are firm.
Spread the cooked vegetables over a half-side of the eggs.
Fold the other half over the top.
Serve.
Nutritional value
Calories : 203
Fat : 5g
Protein : 20g
Carbs : 18g
Fibers : 2g
Net carbs: 16g
• Cheese Muffins
Almond flour, 2 cups
Salt, ¼ teaspoon
Baking soda, ½ teaspoon
Sour cream, 1 cup
2 eggs
Melted butter, 1/8 cup
Dried thyme, ½ teaspoon
Shredded muenster, ½ cup
Shredded cheddar or Colby jack, 1 cup
Preheat the oven to 400 degrees.
Place cupcake papers in a muffin pan.
Add all the dry ingredients together.
In a separate bowl, beat the eggs lightly.
Mix in the butter and sour cream.
Add the liquid mixture to the dry ingredients. If the batter is too thick, add 1 tablespoon of heavy cream or water.
Add the cheese and stir it is evenly distributed.
Spoon mixture into the muffin cups, 3/4 full.
Bake for 5 minutes at 400 degrees.
Turn oven temperature down to 350degress. Bake for another 20 minutes or until the tops turn golden.
Cool and serve with butter on top.
Nutritional Value (per muffin):
Calories: 166
Fat: 15 g
Protein: 6 g
Carbs: 5 g
Fiber: 3 g
Net carbs: 2 grams per muffin
• Hard-boiled Eggs with Butter
Eggs, whole, 2, hard boiled
Mascarpone, 1 tablespoon
Butter, 30g
Salt and pepper to taste
Peel and chop the hard-boiled eggs into a bowl.
Add the mascarpone cheese and the butter while the eggs are still hot.
Mix well. Add salt and pepper to taste
Nutritional Value:
Fat: 41g
Protein: 14g
Carbs: 1g
Fiber: -
Net carbs: 1g
Kcal: 430
Lunch/Dinner
• Stir Fry
Coconut Oil, 1tablespoon
Ground beef, 300g
Brown Mushrooms, 5 medium-sized
Spanish onion, ½ of a medium-sized
Kale, 2 leaves
Broccoli, ½ cup
Red pepper, ½ of a medium size
Cayenne pepper, 1 tablespoon
Chinese Five Spices, 1 tablespoon
Chop the broccoli, red peppers, onion and kale.
Slice the mushrooms.
Place the coconut in a large skillet, place over medium-high heat.
Add the onions and cook for about 1 minute.
Add the rest of the vegetables. Cook for 2 more minutes. Stir frequently.
Add the ground beef and the spices. Cook for 2 minutes more.
Reduce the heat to medium.
Cover the skillet and let it cook until the beef turns brown. This usually takes about 5-10 minutes.
Serve. Makes 3 servings.
Nutritional Value (per serving):
Calories: 307
Fat: 18 g
Carbs: 7 g
Protein: 29 g
• Buttery Deviled Eggs
12 large eggs, hard-boiled and peeled
White onion, finely minced, ¼ cup
Black pepper, 1teaspoon
Salt, 1teaspoon
Butter, melted, 2 tablespoons
Mayonnaise, ½ cup
Yellow mustard, ½ teaspoon
Cut the eggs in half, lengthwise.
Arrange the white shells on a separate plate.
Remove the yolks and put them in a separate bowl.
Finely crumble the yolks with a fork.
Add the rest of the ingredients and mix well. Season according to preferred taste.
Fill the egg white shells with the yolk mixture.
Cover. Refrigerate the eggs until ready to eat.
Makes 24 deviled eggs.
Nutritional Value (for 1 deviled egg):
Calories: 81
Fat: 7 g
Protein: 3 g
Carbs: 0.5 g
• Ginger Beef
2 4oz-sirloin steaks, cut in strips
Olive oil, 1 tablespoon
1 small onion, diced
1 clove garlic, crushed
2 tomatoes, diced
1 teaspoon ground ginger
4 tablespoons apple cider vinegar
Salt and pepper to taste
Put oil in a large skillet over medium-high heat. Place and brown the steaks.
Add the garlic, onion and tomatoes.
In a separate bowl, mix the salt, ginger and pepper with the vinegar. Add this mixture to the skillet. Stir to mix thoroughly.
Cover the skillet. Reduce the heat to low.
Simmer until the liquids evaporates completely.
Serve.
Nutritional Value:
Calories: 208
Proteins: 31g
Fat: 8g
Carbohydrates: 3g
• Meatloaf
1 pound Italian sausage
2 pounds 85% ground beef
½ cup dry grated Parmesan cheese
½ cup almond flour
2 Tablespoons butter
5 garlic cloves, minced
8 ounces chopped white onion (measure by weight)
1 cup chopped green pepper
1 tablespoon thyme leaves
1 tablespoon fresh basil leaves, chopped fine
¼ cup minced fresh parsley leaves
½ teaspoon ground black pepper
1 teaspoon salt
2 large eggs
2 teaspoons Dijon mustard
2 T low carb barbecue sauce
¼ cup heavy cream
½ teaspoon unflavored gelatin
Preheat the oven to 350 degrees.
Grease a 10 x 15 baking dish with spraying butter.
Whisk almond flour and Parmesan cheese together in a bowl. Set aside.
Heat a medium-sized skillet over medium heat. Add butter, garlic, onion and pepper. Sauté about 8 minutes or until softened. Set aside to cool. Place in a food processor and mince the vegetables to fine consistency.
Whisk eggs with spices, pepper, salt, BBQ sauce, mustard and cream in a separate small bowl. Sprinkle the gelatin over this mixture. Let this mixture stand for 5 minutes. Add the minced onion mixture. Mix well and set aside.
Mix the sausage and beef together thoroughly. Do not mix for more than 5 minutes. This will make the meat tougher.
Add the egg mixture. Mix well.
Add the almond flour mixture.
Mix until all ingredients are evenly distributed and the mixture is no longer sticky. Add more shredded Parmesan if the mixture is still sticky.
Place in the baking dish and form it into a loaf. Leave an inch of room on all sides.
Bake loaf until browned and the internal temperature of the meatloaf reaches 160 degrees. This may take about 1 hour. Cool before slicing the meat loaf and serve.
Makes 12 servings.
Nutritional Value (for each 5-ounce serving):
Calories: 409
Fat: 33 g
Protein: 23 g
Carb: 5 g
Fiber: 1 g
Net carbs: 4g
Variations:
o Place 8 slices of cooked bacon in food processor and mince. Mix with the onion mixture, then to the egg mixture. Bake.
Nutritional Value:
Calories: 485, Fat: 36g, Protein: 24g, Carb: 5g, Fiber: 1g , Net carb: 4g
o Add 2 cups of shredded cheddar cheese to the meat mixture. Bake.
Nutritional Value:
Calories: 485, Fat: 39g, Protein: 28g, Carb: 6g, Fiber: 1g, Net carb: 5g
• Baked Herb Salmon
2 pounds salmon fillets, cut in ½-pound pieces
1/2 cup tamari soy sauce
4 ounces sesame oil
1/2 teaspoon ground ginger
1 teaspoon minced garlic
1/2 teaspoon basil
1 teaspoon oregano leaves
1/2 teaspoon rosemary
1/4 teaspoon tarragon
1/4 teaspoon thyme
4 ounces butter
1/2 cup chopped green onions
1/2 cup chopped fresh mushrooms
Mix together the spices, tamari sauce and sesame oil.
Place the salmon into the ziploc bag. Pour in the sauce mixture.
Marinade for 1-4 hours in the fridge with the skin side up.
Preheat oven to 350˚F.
Line a baking pan with foil.
Place the fillets in a single layer in the pan. Pour the marinade over.
Bake the fillets, about 10-15 minutes.
Melt the butter in a skillet over medium heat.
Add the vegetables and toss to coat vegetables.
Remove the salmon from the oven. Pour the butter mixture over the salmon fillets. Cover each fillet with the mixture.
Bake at 350˚F for 10 minutes more. Serve immediately.
Nutritional Value (for 8 ounce serving):
Calories: 353
Fat: 23g
Protein: 32g
Carb: 2g
Fiber: 1g
Net carb: 1g
• Pan-grilled chicken rosemary
6 ounces of chicken, with skin on
1 tablespoon butter
1 tablespoon rosemary
Salt, to taste
Mix crushed rosemary and salt. Rub it over the chicken. Heat a pan grill over medium heat and add butter. Cook the chicken, skin side first.
Nutritional Value:
Calories: 480
Carbohydrates: 0g
Proteins: 35g
Fats: 43g
• Baked Salmon
2 (6 ounce) salmon fillets
6 tablespoons light olive oil
2 cloves garlic, minced
1 teaspoon dried basil
1 teaspoon ground black pepper
1 teaspoon salt
1 tablespoon lemon juice
1 tablespoon fresh parsley, chopped
Prepare the marinade: Mix the light olive oil, parsley, basil, garlic, lemon juice, salt, and pepper.
Place the salmon fillets in a baking dish. Cover with the marinade.
Marinate about 1 hour in the refrigerator. Occasionally turn the fillets over.
Preheat oven to 375˚F.
Cover the fillets in aluminum foil with the marinade and seal. Place sealed salmon in the baking dish.
Bake for 35 to 45 minutes.
Nutritional Value (for 6 ounce serving):
Calories: 436
Fat: 30g
Protein: 37g
Carb: 2g
Fiber: 1g
Net carbs: 1g
Soups
• Zucchini Soup
Zucchini, 2 medium chopped in small cubes
Onion, 1 medium
Chicken stock, 1 liter
Olive oil, 2 tbsp
Fresh dill, 1/2 cup finely chopped
Chili pepper, 1 small
Salt and pepper to taste
Heat the olive oil. Saute onion and pepper.
Add the chicken stock. Add the salt and pepper to taste. Simmer for 10 minutes.
Add the zucchini. Continue simmering until the zucchini is tender.
Remove from heat. Add the dill.
Nutritional Value: < 10g net carbs
• Green Leafy Soup
Mix of orache, lovage, parsley and sorrel leaves, 200g
Beef stock, 1 liter
Egg yolk,
1 Créme fraîche, 100ml
Wash the leaves. Chop them in long strings until they look like large noodles.
Boil the beef stock. Add the leaves. Simmer for a minute or two.
Cool the broth for about 5 minutes.
Get about 2-3 ladles of the hot broth. Let it cool for another minute.
Mix the yolk and the créme fraîche in a cup.
Slowly add the yolk and créme fraîche mixture into the separated broth, whisk carefully and continuously to avoid coagulating the yolk.
Pour this mixture into the main pot of broth and the leaves. Mix well and serve immediately.
Nutritional Value:
Fat: 16.5g
Protein: 7.75g
Carbs: 7g
Fiber: 1.75g
Net Carbs: 5.25g
Kcal: 20
Salads
• Mixed salad
Mix 3 cups of loosely heaped salad greens. Drizzle with 2 tablespoon of salad dressing.
Carbohydrate: 5g
• Steamed broccoli and cauliflower salad
Mix together ½ cup each of the florets of broccoli and cauliflower. Steam until the color brightens. Remove and immediately immerse in ice cold water to stop the cooking process. Sprinkle with salt and pepper to taste or top with a tablespoon of butter.
Net carbohydrates: 4g
• Creamy green salad
Mix different types of lettuce. Add 4 cherry tomatoes. Add 3oz of grated or cubed cheese of choice. Add 2 tablespoon of dressing and 1 tablespoon of cream. Toss together.
Net carbohydrates: 8.5g
• Keto Cobb Salad
Ham, 100 grams, cubed
Turkey bacon 2 slices
Hard-boiled eggs, 2 pieces
Cherry tomatoes, 4 pieces
Romaine lettuce, coarsely chopped, 2 cups
½ avocado, diced
Blue cheese, 30 grams
Extra virgin olive oil, for cooking
Heat the ham in a skillet over medium heat for 3-4 minutes.
Slice the hard-boiled eggs.
Arrange the vegetables in layers in a bowl.
Evenly spread dressing.
Nutritional Value:
Calories : 370
Fat: 27g
Carbohydrates: 7g
Proteins: 46g
• Egg salad
12 large eggs, hard-boiled and peeled
White onion, finely minced, 1/3 cup
Salt, 1teaspoon
Black pepper, 1teaspoon
Mayonnaise, ½ cup
Butter, melted, 2 tablespoons
Ground mustard, ½ teaspoon
Slice the eggs uniformly into ¼ inch pieces.
Add all the other ingredients into the egg and mix well.
Refrigerate until ready to serve.
Makes about 3 cups
Nutritional Value (for 2 ounce serving):
Calories: 163
Fat: 14 g
Protein: 6 g
Carbs: 2 g
Fiber: 1 g
Net carb: 1g
Snacks
• Gorgonzola Eggs
Eggs, 6 pieces, hard boiled and peeled
Gorgonzola cheese, 50g
Créme fraîche, 100ml
Mustard, hot, 1 tbsp
Cilantro leaves, fresh
Cayenne pepper
Cut the eggs lengthwise and remove the yolk.
Mix the yolk with the rest of the ingredients in a small bowl.
Spoon this yolk mixture back to the egg white halves. Chill for at least 2 hours before serving.
Nutritional Value:
Fat: 27
Protein: 15g
Carbs: 2g
Fiber: 0.25g
Net Carbs: 1.75g
Kcal: 313
• Vanilla Ricotta Cheese
Ricotta cheese (2% fat), 200g
Créme fraîche, 1 tablespoon
Vanilla flavoring, 1 sachet
Mix everything.
Nutritional Value:
Fat: 18g
Protein: 8g
Carbs: 3g
Fiber: -
Net Carbs: 3g
Kcal: 290
Desserts
• Crusty fried cheddar snack
Cheddar, 2 slices, 50 grams each
Almond flour, 1 teaspoon
Egg, whole, 1
Flaxseed, ground, 1 teaspoon
Hemp nuts, 1 teaspoon
Olive oil, 1 tablespoon
Salt and pepper to taste
Heat a frying pan over medium heat. Add a tablespoon of olive oil.
Whisk the egg and add the salt and pepper.
Mix the ground flaxseed, hemp nuts and almond flour.
Coat the cheddar slices. Start with the egg mix, then with the dry.
Fry for 3 minutes on each side. Serve hot.
Nutritional Value:
Fat: 48g
Protein: 35g
Carbs: 5g
Fiber: 2g
Net carbs: 3g
Kcal: 588
• Creamy Chocolate
Protein powder, 25g (1 scoop)
Dark cocoa powder, unsweetened, 1 tsp (5g)
Cream 35% fat, 100ml
Sesame oil, 1 tablespoon
Liquid sweetener, 5 drops
Psyllium husk, 1 teaspoon
Mix the protein powder, the psyllium husk and the cocoa to300ml water. Shake very well.
Add the sweetener and the sesame oil. Shake well.
Add the cream and mix but not shake to avoid foaming.
Drink within 30 minutes.
Nutritional Value:
Fat: 52g
Protein: 23g
Carbs: 11g
Fiber: 5g
Net carbs: 6g
Kcal: 591
Drinks
• Herbal teas
Steep a tablespoon of dried tea leaves or the leaves of any preferred herbs in a cup of boiling water. Strain and drink.
• Raspberry Protein Smoothie
Raspberries, fresh, 77g
Almond milk (1 cup)
Natural peanut butter (24g)
Cinnamon (¼teaspoon)
Ginger (¼teaspoon)
Mix all together in a blender. Serve.
Nutritional Value:
77 g frozen raspberries 49 kcal 0 fat 11 g carbs 1 g protein
True almond milk 1 cup: 29 kcal 2g fat 1g carb 1g protein
Peanut butter: 24g 150 kcal 12g fat 5g carbs 6g protein
• Espresso Smoothie
1 shot espresso
1 scoop vanilla protein powder
5 ice cubes
¼ cup Greek yogurt
Pinch cinnamon
Pinch Stevia
Mix everything in a blender.
Nutritional Value:
Calories: 169
Protein: 35g
Carbohydrates: 3g
Fat: 1g
• Coconut Coffee Mix
Black coffee, unsweetened, 1/2 cup
Coconut flakes, unsweetened, 2 heaped tablespoons
Coconut oil, 1 tablespoon
Flaxseed, ground, 2 heaped tablespoons
Liquid sweetener to taste
Mix the flaxseed and the coconut flakes well.
Add the coconut oil. Pour the hot coffee over the mix and stir.
Add the liquid sweetener about 3-4 drops to reduce the bitterness of the coffee.
Nutritional Value:
Fat: 27g
Protein:4g
Carbs:7g
Fiber:5g
Net carbs:2g
kcal:277
• Mixed Drinks
• Margarita
1.5 ounces of tequila
1/4 teaspoon of orange extract
2 ounces lime juice
1/4 cup prepared lemon lime Crystal Light
Crushed ice
Put all ingredients in a blender. Mix until slushy. Serve with lime wedges.
Carb: 2g
• Apple Martini
Apple slice
2 ounces plain vodka
2 ounces of apple flavored vodka
1 teaspoon of low carb sugar syrup
Take the apple slice and finely dice. Place it in a cocktail shaker.
Add the sugar syrup. Add both types of vodka and ice.
Shake well. Strain into a martini glass.
Carbs: 2g
• Blueberry Martini
2 ounces plain vodka
2 ounces of blueberry flavored vodka
6-7 good sized fresh blueberries
1 teaspoon of low carb sugar syrup
Place the blueberries and sugar syrup in a cocktail shaker. Mash them together. Pour both types of vodka and add ice into the mix. Shake well. Strain into a martini glass.
Carbs: 2g
• Mojito
2.5 ounces light rum
7-8 Mint leaves
1 tablespoon of low carb sugar syrup
1 lime
Take the mint leaves and finely chop. Mix with low carb sugar syrup.
Cut the lime in half, remove the seeds and squeeze the juice into a glass.
Add the rum, ice and club soda to taste. Stir.
Carbs: 4g
• Pina Colada
3 ounces of rum
2 cups crushed ice
2/3 cup sugar-free coconut milk or cream
1/2 cup sugar-free pineapple syrup
Add ingredients to blender and mix until slushy.
Makes two drinks.
Carbs (per serving): 5g