Whistling tree frogs at night sounds
Amazing loud frogs summer night sounds South Island, New Zealand.
14
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Keto Salmon in Tomatoes with Broccoli
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Keto Salmon in Tomatoes with Broccoli
Preparation / cooking time: 20 minutes⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍽 Servings: 1⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 Tbsp butter⠀⠀⠀⠀⠀⠀⠀⠀⠀
¼ cup tomatoes, diced⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 garlic clove, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 Tbsp tomato paste⠀⠀⠀⠀⠀⠀⠀⠀⠀
¼ cup heavy cream⠀⠀⠀⠀⠀⠀⠀⠀⠀
30 grams cream cheese⠀⠀⠀⠀⠀⠀⠀⠀⠀
30 grams cheddar cheese, grated⠀⠀⠀⠀⠀⠀⠀⠀⠀
Salt and pepper, to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀
100 grams salmon fillet, in chunks⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 cup broccoli florets⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Procedure:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Melt the butter on a non-stick skillet.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Add tomatoes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Add and saute garlic until fragrant.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Add tomato paste.⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Add heavy cream and cream cheese.⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Stir until both of the cheese are melted. The texture of the sauce should be creamy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Add the grated cheese and season with salt and pepper.⠀⠀⠀⠀⠀⠀⠀⠀⠀
8. Lastly, add the salmon fillet and broccoli. Cook until they are tender. Serve.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀
➡️ Nutritional Information:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Energy - 688 kcal⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein - 34.4g⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat - 55.2g⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbohydrates - 15.9g
Disclaimer: This page contains affiliate links. If you choose to make a purchase after clicking a link, I may receive a commission at no additional cost to you. Thank you for your support!
Click here for your Custom Keto Plan: https://bit.ly/3JruFlc
5
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Keto Beef Chili
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Keto Beef Chili
Preparation / cooking time: 15 minutes⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍽 Servings: 1⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 Tbsp Olive Oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
150 grams ground Beef⠀⠀⠀⠀⠀⠀⠀⠀⠀
¼ White Onions, chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 Garlic cloves, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀
50 grams of canned Tomatoes, chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 Tbsp Tomato Paste⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tsp Coconut Aminos⠀⠀⠀⠀⠀⠀⠀⠀⠀
¼ cup Water⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tsp Chili powder⠀⠀⠀⠀⠀⠀⠀⠀⠀
½ tsp Cumin seeds⠀⠀⠀⠀⠀⠀⠀⠀⠀
¼ tsp dried Oregano⠀⠀⠀⠀⠀⠀⠀⠀⠀
Salt and pepper, to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Procedure:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Heat a non-stick skillet and add olive oil.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Add the ground beef.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Add the onions and garlic.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Add tomatoes and tomato paste. Mix it until well combined.⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Season it with coconut aminos.⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Pour over the water.⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Sprinkle with the spices., herbs, salt, and pepper. Mix the mixture until well combined and continue cooking until the beef is thoroughly cooked.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️ Nutritional Information:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Energy - 567 kcal⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein - 29.6g⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat - 43g⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbohydrates - 15.4g
Disclaimer: This page contains affiliate links. If you choose to make a purchase after clicking a link, I may receive a commission at no additional cost to you. Thank you for your support!
Click here for your Custom Keto Plan: https://bit.ly/3JruFlc
8
views
Keto Bacon Sushi
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Click here for your Custom Keto Plan: https://bit.ly/3JruFlc
Keto Bacon Sushi
Preparation time: 10 minutes⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍽 Servings: 1⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
4 slices Bacon, fried⠀⠀⠀⠀⠀⠀⠀⠀⠀
15 grams of Cream Cheese⠀⠀⠀⠀⠀⠀⠀⠀⠀
25 grams Cucumber, in sticks⠀⠀⠀⠀⠀⠀⠀⠀⠀
25 grams Carrot, in sticks⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tsp Sesame Seeds⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Procedure:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Prepare all the ingredients needed.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Spread cream cheese over bacon slices.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Add cucumber sticks on the rightmost side of the bacon.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Then, add the carrots.⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Slowly, roll the bacon and secure it using a toothpick.⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Repeat the same procedures with the rest of the bacon slices. Top it with sesame seeds and serve.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀
➡️ Nutritional Information:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Energy - 504.5 kcal⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein - 14.7g⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat - 46.9g⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbohydrates - 5.9g
Disclaimer: This page contains affiliate links. If you choose to make a purchase after clicking a link, I may receive a commission at no additional cost to you. Thank you for your support!
5
views
Keto Cheesesteak Wrap
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Click here for your Custom Keto Plan: https://bit.ly/3JruFlc
Keto Cheesesteak Wrap
Preparation time: 15 minutes⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍽 Servings: 1⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 Tbsp Olive Oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
150 grams Pork slices⠀⠀⠀⠀⠀⠀⠀⠀⠀
¼ Red Onions, sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
¼ Red Pepper, sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
½ tsp dried Oregano⠀⠀⠀⠀⠀⠀⠀⠀⠀
Salt and pepper, to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀
¼ cup Cheddar Cheese⠀⠀⠀⠀⠀⠀⠀⠀⠀
25 grams Romaine Lettuce⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tsp Parsley, chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Procedure:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Heat olive oil on a non-stick pan.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Add onions and saute until translucent.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Add the pork slices.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Drizzle coconut aminos and season with oregano, salt and pepper. Stir until pork is coated with herbs and sauce.⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Add red pepper and cook until pork and veggies are tender. Set aside.⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Prepare the lettuce wrap and add the cooked pork steak.⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Grate cheddar cheese over the wrap and serve.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
➡️ Nutritional Information:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Energy - 579.8 kcal⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein - 45.7g⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat - 40.6g⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbohydrates - 7.9g⠀
Disclaimer: This page contains affiliate links. If you choose to make a purchase after clicking a link, I may receive a commission at no additional cost to you. Thank you for your support!
6
views
Keto Breaded Shrimp
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Click here for your Custom Keto Plan: https://bit.ly/3JruFlc
Keto Breaded Shrimp
Preparation / cooking time: 20 minutes
🍽 Servings: 1
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients:
100 grams Shrimp, shelled and deveined
1Tbsp Parmesan Cheese
¼ tsp Chili powder
¼ tsp Paprika
¼ tsp Garlic powder
¼ tsp dried Oregano
Salt, to taste
1 Tbsp Olive Oil, for frying
1 Egg, whisked
25 grams Pork rinds
1 Tbsp Mayonnaise, as dip, to serve
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Procedure:
1. Prepare two bowls: one with parmesan cheese and another one with the spices.
2. Season the shrimps with the spices.
3. Add the parmesan cheese.
4. Mix until the shrimps are fully coated. Set aside.
5. Prepare another two bowls: one with whisked egg and another one with pork rinds.
6. Dip the shrimp, one at a time into the egg.
7. Finally, coat the shrimps with pork rinds.
8. Place into a plate.
9. Now, heat olive oil in a non-stick pan.
10. Add the breaded shrimps and cook until orange in color.
11. Flip carefully and cook the other side.
12. Serve with mayonnaise as a dip.
➡️ Nutritional Information:
Energy - 619.2 kcal
Protein - 42.9g
Fat - 48.8g
Carbohydrates - 2.1g
Disclaimer: This page contains affiliate links. If you choose to make a purchase after clicking a link, I may receive a commission at no additional cost to you. Thank you for your support!
6
views
No Bake Keto Chocolate Chip Cookies
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Keto No-bake Chocolate Chip Cookies
Preparation time: 1 hour
🍽 Servings: 6 cookies
Ingredients:
4 oz Cream cheese, softened
2 oz Butter, softened
1 Tbsp Erythritol
1 tsp Vanilla Extract
1/3 cup Almond Flour
1/4 cup sugar-free Chocolate Chips
Procedure:
1) Combine cream cheese, butter, erythritol, and vanilla extract in a food processor. Pulse until smooth.
2) Add in the almond flour and blend until into a smooth dough.
3) Fold the chocolate chips into the mixture.
4) Divide the dough into balls and gently flatten into shape.
5) Chill until ready to serve.
➡️ Nutritional Information:
Energy - 136 kcal
Protein - 2.7g (8%)
Fat - 13g (87%)
Carbohydrates - 1.8g (6%)
Fiber - 0.7g
7
views
Keto Chicken Taco Soup
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Keto Chicken Taco Soup
Preparation time: 5 minutes
Cooking time: 15 minutes
🍽 Servings: 1
Ingredients:
50g diced Chicken Breasts
2 Tbsp diced White Onion
1 Tbsp diced Red Bell Pepper
1 clove Garlic, crushed
1 Tbsp minced Jalapenos
1.5 cups Chicken Stock
1/3 cup sugar-free Tomato Sauce
1 Tbsp Olive Oil
2 tsp Taco Spice Mix
50g diced Avocado
Fresh Cilantro for garnish
Procedure:
1) Sear chicken pieces slightly in olive oil.
2) Add garlic, onions, bell peppers, and jalapenos. Sweat until aromatic.
3) Add spice mix, stock and tomato sauce. Simmer for 10-15 minutes.
4) Ladle into a bowl and top with avocados and cilantro.
➡️ Nutritional Information:
Energy - 300 kcal
Protein - 12g (16%)
Fat - 25g (74%)
Carbohydrates - 7g (9%)
Fiber - 4g
8
views
Keto Cheese Biscuits
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Click here for your Custom Keto Plan: https://bit.ly/3JruFlc
Keto Cheese Biscuits
Preparation time: 15 minutes
Cooking time: 6 minutes
🍽 Servings: 1
Ingredients:
1/4 cup shredded Cheddar Cheese
3 Tbsp Almond Flour
1 Egg Yolk
pinch of Black Pepper
Procedure:
1) Combine all ingredients in a bowl and knead into a smooth dough.
2) Line a baking sheet with parchment and preheat the oven to 220C.
3) Place dough in between sheets of parchment and flatten with a rolling pin.
4) Cut into serving-sized pieces and prick holes on the surface with a fork.
5) Transfer onto the prepared baking sheet and bake for 6-8 minutes.
➡️ Nutritional Information:
Energy - 273 kcal
Protein - 13g (19%)
Fat - 23g (74%)
Carbohydrates - 4.8g (7%)
Fiber - 2g
6
views
Bacon and Kimchi Deviled Eggs
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Click here for your Custom Keto Plan: https://bit.ly/3JruFlc
Keto Bacon and Kimchi Deviled Eggs
Preparation time: 10 minutes
🍽 Servings: 1
Ingredients:
3 Eggs, hard boiled
1 Tbsp Mayonnaise
1 Tbsp Kimchi, chopped
1 Tbsp Bacon bits
1/2 tsp light Soy Sauce
2 tsp chopped Spring Onions
1 tsp toasted Sesame Seeds
Procedure:
1) Peel eggs and cut in half. Separate yolks from the whites.
2) Combine egg yolks, mayonnaise, kimchi, bacon bits, soy sauce, and spring onions in a bowl. Mix until well combined.
3) Spoon mixture into egg white halves.
4) Garnish with spring onions and sesame seeds.
➡️ Nutritional Information:
Energy - 339 kcal
Protein - 20g (25%)
Fat - 26g (70%)
Carbohydrates - 4g (5%)
Fiber - 1g
5
views
Keto Sandwich Bread
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Keto Sandwich Bread
Preparation time: 2 minutes
Cooking Time: 2 minutes
🍽 Servings: 1
Ingredients:
1 large Egg
2 Tbsp Heavy Cream
2 Tbsp Coconut Flour
2 Tbsp Olive Oil
1/2 tsp Baking Powder
Procedure:
1) Pour olive oil into a microwave-safe dish, coating the bottom and sides evenly.
2) Add in egg and heavy cream. Beat until well mixed.
3) Stir in coconut flour and baking powder.
4) Spread the batter evenly into the dish with a rubber spatula.
5) Cook in the microwave for 1-2 minutes or until a toothpick inserted in the middle comes out clean.
➡️ Nutritional Information:
Energy - 422 kcal
Protein - 7g (7%)
Fat - 42g (90%)
Carbohydrates - 3g (3%)
6
views
Keto Chicken Florentine
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Click here for your Custom Keto Plan: https://bit.ly/3JruFlc
Keto Chicken Florentine
Preparation time: 5 minutes
Cooking time: 30 minutes
🍽 Servings: 1
Ingredients:
1 Chicken leg quarter
1 Tbsp Butter
1 Tbsp minced Shallots
1.5 cups Chicken Stock
2 Tbsp Heavy Cream
1 cup fresh Spinach
Salt and Pepper, to taste
Procedure:
1) Melt butter in a pan then sprinkle shallots.
2) Add chicken on top of the shallots. Season with salt and pepper.
3) Add enough stock to barely cover the chicken. Bring to a simmer.
4) Cover and poach over low heat for 20-25 minutes.
5) Take chicken out of the pan and set aside.
6) Reduce pan juices to approximately a quarter of a cup.
7) Add spinach and heavy cream. Simmer over low heat until sauce is slightly thick.
8) Return chicken into the pan.
9) Serve hot.
➡️ Nutritional Information:
Energy - 507 kcal
Protein - 53g (44%)
Fat - 30g (53%)
Carbohydrates - 4g (3%)
6
views
Keto Broccoli and Cheddar Frittata
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Keto Broccoli and Cheddar Frittata
Preparation time: 5 minutes
🍽 Servings: 1
.
🥦Ingredients:
3 Eggs
1 Tbsp Butter
1/4 cup Cheddar Cheese, grated
1/4 cup Broccoli florets
Pinch of Salt and Paprika .
.
🥦Procedure:
1) Brush a heat-proof dish with butter.
2) Beat in eggs, salt, and paprika.
3) Mix in cheddar and top with broccoli florets.
4) Set in the microwave for about 3 minutes or until a toothpick inserted in the middle comes out clean.
➡️ Nutritional Information:
Energy - 377 kcal
Protein - 24g (27%)
Fat - 30g (71%)
Carbohydrates - 2g(2%)
5
views
Keto Curry Spiked Tuna and Avocado Salad
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Keto Curry Spiked Tuna and Avocado Salad
Preparation time: 5 minutes
🍽 Servings: 1
Ingredients:
6oz Albacore Tuna, drained
1/4 cup Avocado, diced
2 Tbsp chopped Celery
2 Tbsp Mayonnaise
2 Tbsp Curry powder
Pinch of Salt and Pepper
Procedure:
1) Whisk together mayonnaise, curry powder, salt and pepper in a bowl.
2) Fold in tuna, avocado, and celery.
3) Serve over keto toast or rolled in fresh lettuce. .
➡ Nutritional Information:
Energy - 357 kcal
Protein - 44g (53%)
Fat - 17g (40%)
Carbohydrates - 6g (7%)
2
views
Fried Salmon with Scrambled Egg
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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
5
views
Keto Crab Cakes and Feta Cheese Salad
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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
8
views
Simple Salami Platter
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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
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Peanut Chocolate Cups
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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
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A Guide To Keto
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Caprese Salad Platter
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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
Microwave Asparagus and Cheese Soup
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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
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Keto Ham & Cheese Wraps
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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
Keto Blueberry Cheesecake Parfait
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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
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Japanese Egg Salad
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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
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Honey Mustard Rotisserie Chicken Salad
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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
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