I have had a large request for creating a Keto friendly menu. I will continue working on it but for now, I thought I would bring all of my Keto Friendly recipes to one place on my website!
I strongly urge anyone who wants to begin the Keto Diet to purchase the book “The Complete Ketogenic Diet for Beginners” by Amy Ramos. You will also need to find an online Keto Calculator to find out your ideal macro percentage. You will need to modify these meals based off of your ideal macros. You will also need to download a Keto App that will let you keep up with your net carbs, protein intake, and fat intake. Remember: too much protein will prevent you from reaching Ketosis. I have linked a Macro Calculator here https://www.perfectketo.com/keto-macro-calculator/ . I don’t want to suggest exactly what you should eat since different people have different caloric needs, but here are some of my keto friendly recipes broken down into the categories: Breakfast, Lunch, Dinner, Snacks, and Desserts. Lunch and Dinner can be interchangeable based on your leftovers.
Breakfast Options:
I always eat the same breakfast during the work week. I eat two of my egg muffins and ½ of an avocado
Option 1: Recipe for Egg Muffins: https://mirandaleigh02.wixsite.com/healthynothard/recipes/meal-prep-egg-muffins
Option 2: Breakfast Burrito: I haven’t made a recipe for this yet but basically you just need to purchase low carb tortillas (they are 5g Net Carbs), scramble two eggs, add cheese, ½ avocado, and top with sour cream. Franks Hot Sauce is Keto friendly so add to your burrito if you like it spicy
Lunch Options:
Option 1: Keto Pizza: https://mirandaleigh02.wixsite.com/healthynothard/recipes/keto-friendly-pizza
Option 2: Taco Bowl https://mirandaleigh02.wixsite.com/healthynothard/recipes/home-made-taco-bowl
*To keep this Keto Friendly simply don’t add rice or beans to this taco bowl and top with sour cream or cheese dip
Dinner Options:
Option 1: Vegetable Noodles (zucchini, beet, or butternut squash) and Meatballs
Beet Noodles: https://mirandaleigh02.wixsite.com/healthynothard/recipes/spiraled-beet-noodles-spaghetti-dupe
Butternut Squash Noodles: https://mirandaleigh02.wixsite.com/healthynothard/recipes/butternut-squash-noodles-keto-friendly
Zucchini Noodles: https://mirandaleigh02.wixsite.com/healthynothard/recipes/greek-inspired-zucchini-noodles
*if you do not want to spiral your own vegetables, quarter 4 zucchini and sauté in butter. Then pour pasta sauce and cooked meatballs over the veggies. You can use frozen meatballs if you don’t want to make your own
Option 2: Avocado Salmon with Asparagus: https://mirandaleigh02.wixsite.com/healthynothard/recipes/five-minute-meal-grilled-avocado-salmon
Snack: Salami wrapped mozzarella fingers from Publix or Mixed Nuts
Dessert: Keto Friendly Peanut Butter Cookies https://mirandaleigh02.wixsite.com/healthynothard/recipes/healthy-peanut-butter-cookies
Remember: It will take 4-6 weeks to see maximum results during this diet. You will be starving on day 2-3 because your body is running out of glycogen stores and thinks that you don’t have any fuel. Just keep eating high fat snacks and your body will figure it out! If you slip up you will have to work hard to get back into Ketosis, it isn’t automatic. It took me 7 days to reach Ketosis the first time and 4 days to reach Ketosis the next time. Do not drink beer. If you must drink beer, drink low carb beer in moderation. Wine and liquor are okay to drink. You can search online for Keto friendly beverages. The first two weeks I simply drank sparkling water. Do not eat sugar, honey, or agave! If you want to add sweetener to your food or drinks, add Stevia. Your meals are going to be high in fat which means high in calories. You may find that once your body starts using fat for fuel you eat less food- this will help aid in weight loss. Remember to get your carbs from vegetables high in fiber, not from bread, oats, or grains.
Let me know if this is helpful or if you have specific questions in the comments below
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