basic keto diet plan Set 6
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Recipe – set6
1. Keto Grilled Rib
Preparation time: 5 minutes
Cooking time: 20 minutes
🍽 Servings: 1
Ingredients:
1 pork rib, sliced (opened) along the bone
Black pepper
Salt
1/2 Tbsp Oil
1/2 cup red Cabbage, shredded
2 Tbsp Carrots, shredded
1 1/2 Tbsp Mayonnaise
Procedure:
1) Season the rib with black pepper and salt. Rub all over the meat.
2) Preheat a grilling pan over medium heat and add oil. Once heated, place the rib. Cook for 5 minutes and turn. Cook for 5 more minutes.
3) Increase heat and cook for 5 minutes per side.
4) In the meantime, combine the cabbage, carrot and mayonnaise, season with salt and black pepper and stir to combine.
5) Serve the meat with coleslaw.
➡️ Nutritional Information:
Energy - 807.5 kcal
Protein - 38.1g
Fat - 71.1g
Carbohydrates - 3.8g
For a perfect body, dream body
2. Keto Simple Skewers
Preparation time: 5 minutes
Cooking time: 15 minutes
🍽 Servings: 1
Ingredients:
3.5oz boneless pork rib, cut into 8 pieces
2 zucchini pieces
2 eggplant pieces
2 onion pieces
2 bell pepper strips
4 tomato pieces
Salt
Black pepper
Thyme
Lettuce leaf
Procedure:
1) Place the meat pieces in a bowl and season with black pepper, salt, and thyme to taste.
2) On two skewers equally put the ingredients, meat, onion, tomato, pork, eggplant, pork, zucchini, bell pepper, tomato and pork. Actually, you can layer it as you like.
3) Add oil on a grill pan and cook the skewers over medium heat for 10 minutes turning every 3 minutes. Increase heat and cook for 5 more minutes on all sides. Cook until the meat and veggies are well done.
4) Serve over a lettuce leaf.
➡️ Nutritional Information:
Energy - 343.5 kcal
Protein - 22.8g
Fat - 27.1g
Carbohydrates - 2.1g
3. Keto Creamy Butter Shrimp
Preparation / cooking time: 30 minutes
🍽 Servings: 1
Ingredients:
1 Tbsp Olive Oil
200g Shrimps, deveined and shelled
Sea salt and Black Pepper to taste
2 Tbsp butter
1 clove of Garlic, minced
1/2 Cherry Tomatoes, in halves
1 cup Arugula
2 Tbsp Heavy Cream
2 Tbsp Parmesan cheese
2 Tbsp fresh Basil, chopped
1/2 lemon, squeezed
Procedure:
1) Over medium heat, heat the skillet and add the olive oil.
2) Add shrimps and cook until the color turns into light orange, about 2 minutes.
3) Remove from skillet and set aside.
4) Lower the heat to low and add butter. When butter has melted, saute the garlic and cook until fragrant, about 1 minute.
5) Add cherry tomatoes and arugula. Then, sprinkle with salt and pepper. Cook until tomatoes are tender and arugula is just wilted.
6) Add in heavy cream, parmesan and fresh basil.
7) Add the shrimps back to the skillet and stir to combine.
8) Bring the mixture to simmer.
9) Lastly, squeeze lemon before serving.
➡️ Nutritional Information:
Energy - 616 kcal
Protein - 47.4g
Fat - 45.3g
Carbohydrates - 8.2g
4. Keto Chicken and Chorizo Stew
Preparation time: 5 minutes
Cooking time: 25 minutes
🍽 Servings: 1
Ingredients:
100 grams Chicken Thighs
30 grams Smoked Chorizo
10 grams Bell Pepper, diced
1 clove Garlic, crushed
3 Black Olives
1 cup Chicken Stock
¼ tsp Dried Oregano
¼ tsp Paprika
Salt, to taste
Procedure:
1. Sear chicken thighs in a lightly oiled braising pan.
2. Add chorizo and stir until fat is rendered.
3. Add bell pepper, olives, and garlic. Stir until aromatic.
4. Add stock, oregano, and paprika. Simmer for 20-25 minutes.
5. Season with salt to taste.
➡️ Nutritional Information:
Energy - 380 kcal
Protein - 24g
Fat - 30g
Carbohydrates - 3g
For a perfect body, dream body
5. Keto Blueberry Pudding
Preparation time: 10 minutes
🍽 Servings: 1
Ingredients:
¼ cup Blueberries(fresh or frozen)
3 tbsp Chia Seeds
½ cup Almond Milk
½ tsp Powdered Stevia
1 tbsp Coconut Flakes
Procedure:
1. Combine blueberries, chia seeds, stevia, and almond milk in a bowl. Stir and chill for at least 10 minutes.
2. Top with coconut flakes to serve.
➡️ Nutritional Information:
Energy - 135 kcal
Protein - 2g (9%)
Fat - 4g (44%)
Carbohydrates - 9g (47%)
Fiber - 5g
6. Keto Chocolate Cupcakes
Preparation time: 10 minutes
Cooking time: 10 minutes
🍽 Servings: 6⠀
Ingredients:
1 cup Almond Flour
½ cup Erythritol
1/3 cup Cocoa Powder
1/3 cup Butter, melted
1 tbsp Gelatin Powder
3 Eggs, beaten
⠀⠀⠀Procedure:
1. Preheat oven to 350F. Brush a muffin pan with butter.
2. Stir together all ingredients in a bowl.
3. Pour batter into prepared pan and bake for 10-12 minutes or until a toothpick inserted in the center comes out clean.
➡️ Nutritional Information:
Energy - 225 kcal
Protein - 7g (11%)
Fat - 21g (80%)
Carbohydrates - 7g (9%)
Fiber - 3g
For a perfect body, dream body
7. Keto Mushroom Stroganoff
Preparation time: 5 minutes
Cooking time: 5 minutes
🍽 Servings: 1
⠀Ingredients:
75 grams Button Mushrooms
20 grams Shallots, minced
1 tbsp Butter
1 clove Garlic, minced
1 tsp Paprika
¼ tsp Salt
2 tbsp Sour Cream
1 tbsp Chopped Parsley
⠀⠀⠀⠀⠀⠀⠀Procedure:
1. Heat butter in a pan.
2. Add shallots and mushrooms. Sautee for 2-3 minutes.
3. Add salt, garlic, and paprika. Stir until aromatic.
4. Add sour cream and stir for another minute.
5. Top with chopped parsley.
➡️ Nutritional Information:
Energy - 147 kcal
Protein - 5g (10%)
Fat - 11g (66%)
Carbohydrates - 10g (24%)
Fiber - 2.5g
8. Keto Oven-Baked Masala Pork Ribs
Preparation time: 4 hours
Cooking time: 40 minutes
🍽 Servings: 6
⠀⠀Ingredients:
750 grams Pork Ribs
1/2 cup Yogurt
1 tbsp Lime Juice
1 tbsp Garam Masala
1 tbsp Ginger-Garlic Paste
½ tsp Salt
⠀⠀⠀⠀⠀⠀⠀⠀Procedure:
1. Stir together yogurt, lime juice, masala, ginger-garlic paste, and salt in a bowl.
2. Put pork ribs together with the yogurt mixture in a resealable bag. Seal and leave to marinate in the chiller for at least 4 hours.
3. Take ribs out of the bag, shaking off any excess marinade.
4. Bake for 40 minutes at 350F.
➡️ Nutritional Information:
Energy - 250 kcal
Protein - 25g (42%)
Fat - 15g (56%)
Carbohydrates - 1g (2%)
Fiber - 0g
For a perfect body, dream body
9. Keto Buttered Shrimp Salad
Preparation time: 10 minutes
🍽 Servings: 1
⠀⠀⠀⠀⠀⠀⠀⠀Ingredients:
120 grams Shrimp, peeled and deveined, cooked in 2 Tbsp Butter
1 cup Spinach
¼ cup Cherry Tomatoes
¼ cup black Olives, pitted and sliced
17 grams of Blue Cheese
1 Tbsp Olive Oil, to serve
1 tsp Lemon Juice, to serve
⠀⠀⠀⠀⠀⠀⠀⠀Procedure:
1. Prepare all the ingredients.
2. Add the spinach to the lunch box.
3. Slice the tomatoes in half and also add to the lunch box.
4. Add the black olives.
5. Add the buttered shrimps.
6. Add the blue cheese.
7. Lastly, add olive oil and squeeze lemon juice.
➡️ Nutritional Information:
Energy - 488.8 kcal
Protein - 30.1g
Fat - 38.8g
Carbohydrates - 4.8g
10. Keto Cheeseburger Lettuce Wrap
Preparation time: 10 minutes
🍽 Servings: 1
⠀⠀⠀⠀⠀⠀⠀Ingredients:
150 grams homemade Beef Patty, 85/15 beef
1 slice Cheddar Cheese
2 Romaine leaves
1 small Tomato, sliced
¼ Cucumber, sliced
¼ Red Onions, sliced
1 Tbsp Mayonnaise
⠀⠀⠀⠀⠀⠀⠀⠀Procedure:
1. Prepare the preferred packaging for your sandwich. Place the romaine lettuce.
2. Add the homemade beef patty.
3. Spread a tablespoon of mayonnaise over the patty.
4. Add the cheddar cheese slice.
5. Add the sliced tomatoes, cucumber, and red onions.
6. Lastly, top it with another lettuce. Wrap it with your preferred packaging or you can consume it immediately.
➡️ Nutritional Information:
Energy - 662.6 kcal
Protein - 28.7g
Fat - 54.2g
Carbohydrates – 15g
For a perfect body, dream body
basic keto diet plan From Set 1 to Set 9
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