Keto Meal Plan
Following our Ketogenic meal plan means that of your diet will consist of vegetables of and healthy oils, fats, nut and seeds along with clean protein. Kick start your body into ketosis bay use our formula every day for the first 2 weeks. Find a Keto Lunch or dinner to try in the kitchen tonight on this easy list.
Lemon Chicken with Garlic
1 1/3 boneless chicken thighs
sea salt and pepper to taste
1/8 teaspoon garlic powder
1/8 teaspoon smoked paprika
1/8 teaspoon red chili flakes optional or to taste
1/3 tablespoons olive oil
1/2 Tablespoons butter
1/3 small onion chopped
2/3 garlic minced cloves
1 Lemon for juice
1/3 teaspoons Italian seasoning
zest of half a lemon
1/6 cup low sodium chicken broth
1/3 tablespoons coconut cream
Fresh parsley and lemon slices for garnish
30m | Beginner - Lunch and Dinner | K
This Instant Pot Lemon Chicken with Garlic is tender, juicy and full of bright and sunny flavors.
The best part is that dinner can be on the table in just 30 minutes
Instructions are for 1 servings. Please modify as needed.
You start off by seasoning the chicken with salt, black pepper, smoked paprika and red chili flakes for some heat. Feel free to leave out the chili flakes if you are sensitive to heat.
I used chicken thighs here because I love that they stay tender but I have also made this a number of times with chicken breasts and it still comes out super flavorful.
Next, you’re going to brown the chicken in the Instant Pot using the sauté function.
Searing the chicken helps to seal in those amazing juices and gives the chicken that extra layer of flavor. Transfer to plate then add the butter, onions, garlic, lemon zest, lemon juice, Italian seasoning, chicken broth and heavy cream.
Seal the lid on and let your pressure cooker do the rest.
CHICKEN ENCHILADA BOWL
2 tablespoons coconut oil
1 pound of boneless, skinless chicken thighs
3/4 cup red enchilada sauce
1/4 cup water
1/4 cup chopped onion
1- 4 oz can diced green chiles
toppings (feel free to customize)
1 whole avocado, diced
1 cup shredded cheese (I used mild cheddar)
1/4 cup chopped pickled jalapenos
1/2 cup sour cream
1 roma tomato, chopped
30m | Beginner - Lunch | K
This Keto Chicken Enchilada Bowl is a low carb twist on a Mexican favorite! It’s SO easy to make, totally filling and ridiculously good!
Instructions are for 4 servings. Please modify as needed.
In a pot over medium heat melt the coconut oil.
Once hot, sear chicken thighs until lightly brown.
Pour in enchilada sauce and water then add onion and green chiles.
Reduce heat to a simmer and cover.
Cook chicken for 17-25 minutes or until chicken is tender and fully cooked through to at least 165 degrees internal temperature.
Careully remove the chicken and place onto a work surface.
Chop or shred chicken (your preference) then add it back into the pot. Let the chicken simmer uncovered for an additional 10 minutes to absorb flavor and allow the sauce to reduce a little.
To Serve, top with avocado, cheese, jalapeno, sour cream, tomato, and any other desired toppings. Feel free to customize these to your preference. Serve alone or over cauliflower rice if desired just be sure to update your personal nutrition info as needed.
Lemon Butter Sauce for Fish
Lemon Butter Sauce:
60 g / 4/60g tbsp unsalted butter, cut into pieces
1 tbsp fresh lemon juice
Salt and finely ground pepper
Crispy Pan Fried Fish:
2 x thin white fish fillets (120-150g / 4-5oz each), skinless boneless (I used Bream, Note 1)
Salt and pepper
2 tbsp white flour
2 tbsp oil (I use canola)
15m | Easy - Dinner | K
A Lemon Butter Sauce with Crispy Pan Fried Fish that would be perfectly at home in a posh restaurant, yet is so quick to make at home! Browning the butter gives the sauce a rich, nutty aroma which pairs beautifully with fresh lemon, as well as thickening the sauce and giving it a gorgeous golden color.
Instructions are for 4 servings. Please modify as needed.
Place the butter in a light coloured saucepan or small skillet over medium heat.
Melt butter then leave on the stove, whisking / stirring very now and then. When the butter turns golden brown and it smells nutty - about 3 minutes, remove from stove immediately and pour into small bowl. (Note 2)
Add lemon juice and a pinch of salt and pepper. Stir then taste when it has cooled slightly. Adjust lemon/salt to taste.
Set aside - it will stay pourable for 20 - 30 minutes. See Note 3 for storing.
Crispy Pan Fried Fish:
Pat fish dry using paper towels. Sprinkle with salt & pepper, then flour. Use fingers to spread flour. Turn and repeat. Shake excess flour off well, slapping between hands if necessary.
Heat oil in a non stick skillet over high heat. When the oil is shimmering and there are faint wisps of smoke, add fish. Cook for 1 1/2 minutes until golden and crispy on the edges, then turn and cook the other side for 1 1/2 minutes (cook longer if you have thicker fillets).
Remove immediately onto serving plates. Drizzle each with about 1 tbsp of Sauce (avoid dark specks settled at the bottom of the bowl), garnish with parsley and serve with lemon on the side.
STIR FRY KIMCHI & PORK BELLY
10oz naturally-raised pork belly
1 tbsp coco aminos
1 tbsp naturally-brewed rice wine
1 lb kimchi (keto friendly)
1 stalk green onion
1 tbsp sesame seeds (optional)
20m | Easy - Lunch/Dinner | K
Stir fry kimchi and pork belly is so simple to make yet out of this world satisfying! Dinner under 30 minutes, and Keto friendly.
Slice the pork belly as thin as possible. Marinate in coco aminos and rice wine for about 10 minutes. If your kimchi isn't pre-cut, then cut into 1 inch size.
Heat a heavy bottom pan (we use cast iron). While the pan is very hot, add the marinated pork belly, stir fry until nicely browned, for approximately 5 to 10 minutes. You should see some fat being cooked out of the pork belly at this point.
Add the kimchi into the pan, stir fry for another 2 minutes, for the flavour of kimchi and pork to completely mix.
Turn off the heat. Thinly slice the green onion, and add to the stir fry.
If available, sprinkle sesame seeds on top as garnish.
Stuffed Avocados with Chicken Salad
12 slices low sodium turkey bacon
3 whole avocados, cut in half, pits removed
2 cups diced or shredded baked chicken breasts OR rotisserie chicken
3 green onions
plain nonfat yogurt
dried parsley, for garnish, optional
cracked black pepper, for garnish, optional
FOR THE LEMON DRESSING
1/4 cup extra virgin olive oil
1/4 cup fresh lemon juice
1/2 teaspoon dried oregano
1 clove garlic, minced
salt and fresh ground pepper, to taste
10m | Easy - Lunch | P & K
Stuffed Avocados with Chicken Salad is an easy, good meal that takes minutes to prepare. It’s especially quick if you have some leftover baked chicken or rotisserie chicken. Perfect for lunch or a quick snack, these chicken salad stuffed avocados are low carb, gluten free, keto and paleo approved!
FOR THE STUFFED AVOCADOS
Cook the bacon to a desired crispness; when cool enough to handle, crumble it into a salad bowl.
Cut the avocados, remove the pits, and carefully scoop out the flesh.
Dice up the avocado flesh and add it to the salad bowl.
Squeeze a bit of lemon juice over the diced avocados and the empty avocado shells to prevent from browning.
In the salad bowl, mix in the diced or shredded chicken and the white part of the sliced green onions. Set aside.
FOR THE LEMON DRESSING
Whisk together all of the ingredients in a small bowl; adjust the seasonings to taste and pour it over the salad.
Taste the salad and adjust the seasonings.
Using a spoon, scoop out the prepared chicken bacon salad and fill the empty avocado shells.
If desired, add a dollop of plain nonfat yogurt or sour cream.
Garnish with sliced green onions, dried parsley and cracked black pepper.
Mediterranean Broccoli Salad
For the salad:
5 Cups Broccoli, cut into small florets (380g)
1/2 Cup Artichoke hearts marinated in olive oil, sliced
1/2 Cup Sun-dried tomatoes in olive oil, roughly chopped (75g) (oil squeezed out)
1/2 Cup Pitted Kalamata olives, halved
1/3 Cup Red onion, diced
1/4 Cup Roasted salted sunflower seeds
For the dressing:
2 Cups Plain, non-fat Greek yogurt
Zest and juice of 1 large lemon
4 1/2 tsp Monkfruit
1 3/4 tsp Dried oregano
1 1/2 tsp Fresh garlic, minced
1 1/2 tsp Dried ground basil
1 1/2 tsp Dried ground thyme
1 tsp Sea salt
2 Tbsp Oil from the jar of sun-dried tomatoes
25m | Easy - Lunch/Dinner | K
This Mediterranean Broccoli Salad is a super easy to prepare and it healthy and packed with protein. This great for light lunch, dinner or even side dish. The crazy part is It’s made with Greek yogurt not mayo…!
In a large bowl, mix together ALL of the salad ingredients.
In a medium bowl, stir together all of the dressing ingredients,
Pour the dressing over the broccoli and stir to coat well. Cover and refrigerate for at least 2 hours, up to overnight, so that broccoli can absorb the dressing and develop the flavor.
SPINACH ARTICHOKE STUFFED CHICKEN
1 ½ lbs. chicken breasts 6 4-oz. portions
2 tablespoons olive oil
4 ounces cream cheese softened
¼ cup Greek yogurt
½ cup Mozzarella cheese shredded
½ cup artichoke hearts thinly sliced
¼ cup frozen spinach drained, and tightly packed
½ tsp. salt divided
¼ tsp. pepper divided
30m | Beginner - Lunch/Dinner | K
Spinach Artichoke Stuffed Chicken is the perfect combination of your favorite dip and favorite bird, all rolled into one quick and easy Keto stuffed chicken breast! These spinach and mozzarella stuffed chicken breasts are gluten-free, low-carb, and Keto diet-approved!
Pound chicken breast to 1-inch thick. Using a sharp knife cut each chicken breast down the middle, being careful not to cut all of the way through, to make a pocket for the spinach artichoke filling. Sprinkle chicken breasts with ¼ teaspoon salt and 1/8 teaspoon pepper.
In a medium-sized bowl combine the cream cheese, Greek yogurt, Mozzarella cheese, artichoke hearts, drained spinach, ¼ teaspoon salt and 1/8 teaspoon pepper. Mix until thoroughly combined.
Carefully fill each chicken breast with equal amounts of the spinach artichoke filling. If you have extra filling, set it aside until the chicken is almost done cooking.
In a large skillet over medium heat add olive oil and stuffed chicken breasts. Cover skillet and cook for 7-8 minutes on each side, or until chicken reaches 165 degrees with a meat thermometer.
During the last few minutes of cooking, add additional filling to the skillet to heat it up. Serve chicken with cauliflower rice, regular rice, mashed cauliflower, or mashed potatoes and enjoy!
KETO CRAB CAKES
8 ounces, lump crab meat
1/4 onion, diced
1/4 cup diced red peppe
r1/4 cup almond flour
2 tablespoons mayonnaise
1 teaspoon Old Bay seasoning
1/4 teaspoon pepper
2 tablespoons unsalted butter, for frying
1/4 cup mayonnaise
1 tablespoon lemon juice
1/2 tablespoon chopped dill pickle
1/2 tablespoon minced onion
1/2 teaspoon yellow mustar
d1/2 teaspoon paprika
15m | Medium - Lunch/Dinner | K
These Keto Crab Cakes are easy to make and taste just like traditional crab cakes, don't forget the sauce!
In a medium bowl mix together the crab cake ingredients, form into 6 patties.
Place all of the sauce ingredients in a small jar with a lid, shake to combine.
In a cast iron skillet heat the butter over medium heat. Fry each crab cake for 2-3 minutes per side until golden brown. Serve with tartar sauce, greens, and a wedge of lemon.