basic keto diet plan Set 9
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Recipe – set9
1. Keto Honey-Mustard Rotisserie Chicken Salad
Preparation time: 5 minutes
🍽 Servings: 1
Ingredients:
Ingredients:
½ cup Diced Rotisserie Chicken
1 cup Shredded Romaine
1/4 Cherry Tomatoes, halved
For the dressing
2 tsp Dijon Mustard
1 tsp Sugar-Free Honey
1 tsp Cider Vinegar
1 tbsp Olive Oil
pinch of Black Pepper
pinch Salt
Procedure:
1. Whisk together all ingredients for the dressing in a bowl.
2. Toss in all remaining ingredients.
➡️ Nutritional Information:
Energy - 324 kcal
Protein - 20g (27%)
Fat - 23g (65%)
Carbohydrates - 7g (8%)
Fiber - 2g
For a perfect body, dream body
2. Keto Japanese Egg Salad
Preparation time: 5 minutes
🍽 Servings: 1
Ingredients:
2 Hard-Boiled Eggs, chopped
¼ cup Diced Cucumber
1 tsp Sesame Seeds
½ tsp Togarashi Spice
2 tbsp Kewpie Mayo
pinch of Salt
Procedure:
1. Toss together all ingredients in a bowl.
➡️ Nutritional Information:
Energy - 279 kcal
Protein - 13g (21%)
Fat - 22g (72%)
Carbohydrates - 5g (7%)
Fiber - 0.7g
3. Keto Blueberry Cheesecake Parfait
Preparation time: 5 minutes
🍽 Servings: 1
Ingredients:
For the Cheese Layer:
¼ cup Heavy Cream
1 oz Cream Cheese
2 tsp Powdered Erythritol
For the Fruit Layer:
2 tbsp Frozen Blueberries
½ tsp Powdered Erythritol
Procedure:
1. Toss together blueberries and erythritol in a bowl, slightly macerating the berries.
2. Whip all ingredients for the cheese layer in a separate bowl.
3. Layer fruit and cheese mixture in a glass.
4. Chill until ready to serve.
➡️ Nutritional Information:
Energy - 200 kcal
Protein - 2.7g (5%)
Fat - 20g (85%)
Carbohydrates - 5g (9%)
Fiber - 0.7g
For a perfect body, dream body
4. Keto Ham and Cheese Wraps
Preparation time: 5 minutes
🍽 Servings: 1
Ingredients:
6 leaves Romaine Lettuce, tough part cut-off
4 slices Sandwich Ham
1 tbsp Ranch Dressing
¼ cup Shredded Cheddar
Procedure:
1. Lay a sheet of parchment on a cutting board.
2. Arrange romaine leaves on top with slight overlaps.
3. Lay ham slices on top of the lettuce.
4. Spread ranch dressing on the ham slices.
5. Sprinkle shredded cheddar on top.
6. Lift by one side of the parchment and roll tightly all the way to the other edge.
➡️ Nutritional Information:
Energy - 286 kcal
Protein - 20g (28%)
Fat - 20g (60%)
Carbohydrates - 9g (13%)
Fiber - 4.6g
5. Keto Microwave Asparagus and Cheese Soup
Preparation time: 5 minutes
Cooking time: 2 minutes
🍽 Servings: 1
Ingredients:
¼ cup Canned Asparagus
¼ cup Heavy Cream
¼ cup Colby Jack Cheese, shredded
½ cup Chicken Stock
pinch Salt
pinch Black Pepper
¼ tsp Onion Powder
Procedure:
1. Stir all ingredients together in a microwave-safe bowl.
2. Heat for 2-3 minutes.
3. Stir and serve.
➡️ Nutritional Information:
Energy - 266 kcal
Protein - 12g (18%)
Fat - 21g (72%)
Carbohydrates - 7g (11%)
Fiber - 1.2g
6. Keto Caprese Salad Platter
Preparation time: 5 minutes
🍽 Servings: 1
Ingredients:
3 Tomato slices
3 Mozzarella slices
2 oz. Cucumber, cut into sticks
4 Turkey deli thin slices
2 cups Lettuce, torn
3 tsp. Olive oil
Salt
Procedure:
1. Layer the tomatoes and mozzarella. Place one tomato on a plate top with a mozzarella slice and repeat. Add the lettuce and season with salt and olive oil.
2. Layer the turkey deli and the cucumber sticks.
3. Serve and enjoy.
➡️ Nutritional Information:
Energy - 347.2 kcal
Protein - 24.8g
Fat - 24.4g
Carbohydrates - 7.1g
For a perfect body, dream body
7. Keto Peanut Chocolate Cups
Preparation time: 10 minutes
Cooking time: 2 minutes
🍽 Servings: 6 small cups
Ingredients:
4 oz. Dark chocolate, melted with heavy cream
2 tsp. Heavy cream
1 oz. Salted Peanuts
2 oz. Almond, ground
Procedure:
1. Add 3 halves salted peanuts in each of the cups in the mold.
2. Pour the melted chocolate mix.
3. Top with ground almonds, just one thin layer. Refrigerate for about 30 minutes.
4. Serve and enjoy.
➡️ Nutritional Information:
Energy - 122.5 kcal
Protein - 3.5g
Fat - 10.9g
Carbohydrates - 2.6g
8. Keto Simple Salami Platter
Preparation time: 5 minutes
Cooking time: 5 minutes
🍽 Servings: 1
Ingredients:
2 cups Spinach
1 Egg, boiled, cut in half
5 Salami Slices
6 Olives
1 tbsp. Mayonnaise
2 oz. Cucumber, cut into circles
2 tsp. Olive oil
Salt to taste
Procedure:
1. On a plate place the spinach and drizzle with olive oil. Season with salt to taste.
2. Now layer the cucumber circles and Salami slices.
3. Add 1 egg and olives.
4. Serve with 1 tbsp. mayonnaise.
➡️ Nutritional Information:
Energy - 365.7 kcal
Protein - 18.6g
Fat - 30.5g
Carbohydrates - 4.2g
9. Keto Crab Cakes and Feta Cheese Salad
Preparation time: 30 minutes
🍽 Servings: 2
Ingredients:
For the Crab Cakes:
100 grams Crab meat
2 Tbsp Almond Flour
¼ tsp Creole seasoning
1 Tbsp Leeks, chopped
2 tsp Parsley, chopped
1 Egg
¼ tsp Coconut Aminos
½ tsp Dijon Mustard
2 Tbsp Mayonnaise
Salt and Pepper
2 Tbsp Olive Oil, for frying
For the Salad:
50 grams Romaine Lettuce, shredded
½ cup Cherry Tomatoes, halved
2 Tbsp Black Olives, sliced
60 grams Feta Cheese, crumbled
2 Tbsp Mayonnaise, to serve
Procedure:
1. In a bowl, combine all the ingredients of the crab cakes, except for olive oil.
2. Mix it until well combined.
3. Shape into little patties and place on a plate.
4. Heat olive oil in a pan.
5. Carefully add little crab cakes.
6. Slowly flip and cook the other side of the crab cakes. Set aside once cooked.
7. Now, prepare the salad ingredients.
8. Serve the crab cakes with all the salad ingredients and serve with mayonnaise.
➡️ Nutritional Information:
Energy - 585.9 kcal
Protein - 20g
Fat - 52.3g
Carbohydrates - 8.8g
For a perfect body, dream body
10. Keto Fried Salmon with Scrambled Egg
Preparation time: 15 minutes
🍽 Servings: 1
Ingredients:
150 grams fried Salmon Fillet
For the scrambled egg:
2 Tbsp Butter
1 Egg, whisked
¼ cup Heavy Cream
Salt, to taste
1 cup fresh Spinach, to serve
Procedure:
1. Prepare all the ingredients.
2. Heat a pan and melt the butter.
3. Add the eggs and use spatula to cook.
4. Add the heavy cream and mix until well combined.
5. Continue cooking until eggs are no longer liquid.
6. Season with salt.
7. Serve the fried salmon on a serving plate.
8. Add the scrambled eggs.
9. Serve with fresh spinach.
➡️ Nutritional Information:
Energy - 654.9 kcal
Protein - 49.8g
Fat - 49.3g
Carbohydrates - 3g
For a perfect body, dream body
basic keto diet plan From Set 1 to Set 9
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