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Keto Diet Meal Plan: Your Guide to Keto Recipes


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2019/09/03
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Originally published on HVMN by Taylor Maniscalchi  and Nate Martins

This is your complete keto meal plan, covering everything from breakfast to dinner and everything in between. We've also got considerations for how to meal prep on keto, intermittent fasting, and the best ketone supplements.

Read on to start your keto journey, or make your existing journey that much better.

Why Keto?

Ketones are the body’s natural superfuel.

We actually evolved to create them. Our cavepeople ancestors could go days or weeks between meals. Without the typical macronutrients of fats, carbohydrates and protein to fuel our bodies on the hunt, we turned to fat as fuel—something we store in copious amounts compared to carbohydrates.

But the brain can’t use fat for energy; brains love carbs. So the body evolved to produce ketones as a result of fat breakdown, with ketones having the power to fuel the brain and body. That’s why you might hear about the anecdotal feelings of mental clarity from keto dieters.

“Keto” comes from the word “ketogenic.” This is a scientific term meaning that the body is producing ketones from fat.1 When blood ketone levels exceed 0.5mM, the body has achieved "ketosis."

Ketosis can be naturally achieved two ways: through diet or fasting (meaning the body is producing its own ketones), or also by consuming products that raise blood ketone levels (like H.V.M.N. Ketone Ester or ketone salts or MCT products).

Keto is a low-carb, high-fat diet with some pretty amazing benefits:

  • In some cases, a high-fat diet helps improve satiation and control hunger, leading to less overeating and weight loss2
  • May help control the symptoms of type I and II diabetes by limiting carbohydrate intake and controlling blood glucose levels3
  • Following a keto diet may compliment medical treatment for some diseases including epilepsy, Parkinson’s, and even Alzheimer’s4
  • Research suggests that keto might help with processes such as inflammation and aging5
  • Early human studies suggest ketones improve decision making6

With a high-level understanding of the background and mechanisms of ketosis, it’s time to jump into the macronutrient breakdown of the diet. Let’s ensure you’re executing the keto diet properly.

Macronutrient Breakdown on a Keto Diet

Macronutrients are food groups humans consume in large quantities. They provide the bulk of the energy to the body. A balanced macronutrient intake is essential for success on the keto diet.

An image of olive oil, a steak, and a fork with pasta, all showing the different macronutrients on keto

The primary macronutrients are carbohydrates, fats, and proteins.

If you’re on a ketogenic diet, you’ll want to maintain a high fat intake, moderate protein intake, and extremely low carb intake. It’s different than paleo (which focused on foods only available to Paleolithic man) and Atkins (which is high in protein).

For example, here’s a breakdown of macros on keto:

  • Carbohydrates—less than 50g per day
  • Carbohydrates include: bread, pasta, potatoes, cereals, sugary food (sweets
  • Fats and proteins—A ratio of 2g - 4g of fat to every 1g of carbohydrates plus proteins.
  • Fats include: oils (olive oil, coconut oil), butter, fatty cuts of meat, brazil nuts, macadamia nuts, avocado
  • Proteins include: beef, chicken, pork, fish, milk, cheese, yogurt, eggs

Tips & Tricks for Success on Keto

Want to succeed on keto? These techniques may help.

Dining Out

Going out can spell disaster for any diet. Fear not, we’re here to provide you a few tools to navigate any menus.

  • Remove the carbs—go “protein style” or gluten free and take the bun off any sandwich, instead using a lettuce wrap
  • Salad bowls are your friend—ditch the rice and beans on the side, take the protein and cheese and make it a salad instead
  • High-fat dressings on those salads—remove and croutons and make sure to get a dressing that’s low in carbs and high in fat (one that’s probably cheese-based)
  • Avoid sugary beverages—skip the soda or juice and opt for sparking water

Meal Prep

The key to any successful diet is finding something you’ll be able to maintain. While you may have all the tools to order keto-friendly at your office lunch, the likely best option is keeping it simple when it comes to making a keto meal plan.

Meal prepping and creating low carb recipes on Sunday afternoon is our zen place. Egg cups for keto breakfast already baked. Chicken in the crock pot for a keto dinner. Broccoli in the oven. Smoothies in the blender. Cheese and turkey and nuts pre-packaged for every day of the week. Keto fat bombs turning into tasty treats in the freezer.

It’s super helpful and nutritious to plan each meal out, even packaging it in a Tupperware so you don’t have to think about it at all during the week. We suggest that, once you find your keto groove, take it to the next level by setting your week up for success.

It’s a Lifestyle Change

Keto isn’t just a low-carb diet—it’s a lifestyle change. So don’t approach keto like every other diet.

Build toward results. Maybe you’re just learning how to cook healthy, or have never meal-prepped before; that’s fine. Take each of those as a step on your journey of nutrition. Start slow by reducing carbs to a manageable level. Try incorporating some MCTs or other ketone supplements.

Think about your goals. Are you doing keto to lose weight? Maybe you want that nice, consistent keto energy throughout the day. Maybe it’s for the other health benefits, like helping lower chances of metabolic disorder. Work toward those goals.

Then optimize. Drastically cut carbs. Find your favorite keto recipes (hopefully a few new favorites will be here). Try intermittent fasting with your diet. Graduate to testing for ketosis.

The possibilities are endless and the journey is long; take it one step at a time.The perfect macronutrient calculator for keto

Maintaining balanced macronutrients is a challenge. Subscribe, and we'll send you our easy-to-use macronutrient calculator to track all your food.Subscribe

The Keto-Basics Grocery List

Part of the keto lifestyle change is looking at all facets of your nutrition. That includes the fridge. It includes the pantry. It includes that drawer in the kitchen where emergency chocolate is stashed.

Here’s a basic list of how to shop on keto. This isn’t an everything-you’ll-need-forever shopping list but rather, one that helps you reshape shopping habits and pay closer attention to what you purchase.

An illustration of a grocery bag, with images of all the foods you should eat on keto: eggs, meat, dairy, nuts, healthy oils and healthy greens.

Meats

  • Ground beef and ground turkey
  • Chicken thighs and chicken breasts
  • Bacon and pork chops
  • Steaks (we like NY strip)
  • Salmon and other fatty fish, like tuna

Non-starchy vegetables

  • Spinach
  • Asparagus
  • Cauliflower
  • Broccoli
  • Kale
  • Green beans
  • Bell peppers
  • Celery
  • Cucumber
  • Mushrooms
  • Olives
  • Zucchini
  • Spaghetti squash
  • Peas
  • Artichokes
  • Brussels sprouts

Fruit

  • Strawberries
  • Blueberries
  • Raspberries
  • Cherries
  • Blackberries
  • Avocados

Dairy and Eggs

  • Full-fat yogurt
  • Heavy cream
  • Butter
  • Sour cream
  • Cheese, like parmesan, cheddar and feta
  • Eggs

Nuts and Seeds

  • Almonds
  • Macadamia nuts
  • Hazelnuts
  • Pecans
  • Pistachios
  • Walnuts
  • Sesame seeds
  • Pumpkin seeds
  • Flaxseed
  • Chia seeds
  • Brazil nuts
  • Sunflower seeds

Healthy Cooking Oils

Condiments

  • Mustards (yellow, grain, deli, dijon, etc.)
  • Soy sauce
  • Salsa
  • Hot sauces
  • Mayonnaise
  • Worcestershire sauce
  • Vinegar-based dressings, like an Italian dressing
  • Sugar-free maple syrup
  • Classic lemon and lime juices

Snacks

  • Pork rinds
  • Yogurt
  • Beef jerky
  • Low-carb nuts
  • Hard Boiled eggs

Foods to Avoid

  • Sugary snacks and desserts
  • Soda
  • Crackers
  • Cookies
  • Chips
  • Processed goods
  • Fruit juice
  • Beer

H.V.M.N. Products to Support Your Journey

What you put in your body today is the foundation for who you become tomorrow. You’re obsessed with ascending to the top of your field, setting a new world record, or simply cultivating a long, healthy life. We’re obsessed with helping you get there.

Our products are tested on the standards of elite performers (from the US Military to professional athletes), made accessible to everyone. Whether it’s for the keto-newcomers making MCT Oil Powder coffee in the morning, or the fat-adapted marathoner using H.V.M.N. Ketone Ester for a performance boost, H.V.M.N. products empower every step of your nutrition journey.

Here are a couple of our favorites, and how to use them:

H.V.M.N. Ketone Ester

  • Deep, rapid ketosis in a bottle
  • Use for keto diet support while your body ramps up to natural ketone production (helping reduce symptoms of keto flu)
  • Enable the cognitive boost from ketones without needing to diet or fast
  • Quiet hunger pangs during difficult fasts; H.V.M.N. Ketone Ester suppresses the hunger hormone (ghrelin)
  • Unlock peak endurance performance for training or race day

MCT Oil Powder

  • Pure C8 for fast and sustained ketosis
  • Made with C8 (the world’s most ketogenic fat) and a base of gut-friendly, prebiotic acacia fiber. This MCT Oil Powder is the perfect addition to a keto diet, helping
  • you feel energetic throughout the day, increase mental clarity, reduce cravings, and switch your body into fat-burning mode
  • 100% natural, real food, harvested sustainably and carefully purified into pure C8. No additives, no artificial ingredients, zero net-carbs
  • Mix into coffee, shakes, or other snacks for a delicious dose of healthy fat with 0 grams of net carbs

Keto Collagen+

  • Collagen peptides & pure C8 MCT powder
  • Collagen supports your bones, skin, hair, nails & more, boosts recovery for sore joints and promotes a healthy gut
  • This Keto Collagen+ is blended with our MCT Oil Powder, making it an amazing source of collagen and ketogenic fat. It also has three co-factors to support natural collagen production (vitamin C, copper, zinc)
  • Add to any liquids, baked goods or other food for a boost of essential protein, healthy fats and prebiotic fiber

Kado

  • Daily omega-3 healthkit
  • Maintaining a balance of Omega-3s and Omega-6s is important on keto because you’re eating so much fat; many of us consume way too many Omega-6s (they’re everywhere in our diet). It’s necessary to supplement with Omega-3s, because they’re harder to get through food
  • Kado is a daily-use blend of essential building blocks, designed to optimize and protect your brain and body. Ingredients in kado may improve mood, aid in stress reduction and improve cardiovascular health
  • Use Kado daily to develop consistency—benefits accrue over time

Intermittent Fasting and Keto

Intermittent fasting and the keto diet often go hand-in-hand because both usually result in the same thing—the production of ketones by the body.

It’s as simple as it sounds; intermittent fasting is not eating for a certain period of time. It’s an ancient practice that has been widely studied and can result in:

  • Can decrease in fat mass (while maintaining muscle mass and strength)7
  • Potential to increase longevity and lifespan8,9
  • May improve health and metabolism via glycemic control, reduction in insulin levels and decreased inflammation10,11
  • Can boost brain health by triggering the release of brain growth factors12

An image of a man checking his watch next to an avocado, showing how to bring intermittent fasting and keto together

Though it’s a simple nutrition strategy, there are several popular approaches:

  • 16/8—16 hours per day are spent fasted (8pm - noon the next day) and eight hours are spent eating, called “feed hours” (noon - 8pm). You can augment this timeframe to meet you performance needs
  • One meal a day—also called “OMAD,” this type of fasting varies in terms of when you eat. You can essentially select a short timeframe in which to eat your meal (for example, three hours in the afternoon), and consume that meal when it’s convenient
  • 24-hour fasts—typically done once weekly, many see this a weekly reset. Consume no calories the entire day.

Now, fasting isn’t easy for many people. You will get hungry. It’s important to time fasting to fit your schedule; for example, it might not be best to fast on workout days. It’s also important to drink a lot of water. If you’re looking for something to calm a growling stomach, black coffee contains no calories and can help curb appetite.

Wondering how to combine intermittent fasting and keto? Essentially, you’ll be eating keto during your feeding windows. With the high amount of fat consumption on keto, you may even find yourself more satiated even though you’re eating less.

Smoothies

Smoothies are a great way to pack nutrients into an on-the-go breakfast or lunch.

Below, we have our favorite smoothies, with optional modifications to add nootropic herbs for an additional boost.

Blending Up Beauty Smoothie

Ingredients

  • 1 scoop vanilla Keto Collagen+
  • 1 cup coconut milk
  • 1 tbsp coconut butter
  • 1 oz raw pecans
  • Cinnamon to taste

Instructions

  • Add all of the ingredients into a blender and mix until smooth

Optional Modifications

  • 1 tbsp maca
  • Option to decrease to ½ tbsp if you aren’t accustomed to using maca
  • 1 tsp ashwagandha
  • Option to decrease to ½ tsp if you aren’t accustomed to using ashwagandha

An image of chocolate smoothie

Almond Joy Smoothie

Ingredients

  • 1 scoop chocolate Keto Collagen+
  • 1 cup almond milk
  • 1 tbsp almond butter
  • 3 tbsp unsweetened shredded coconut

Instructions

  • Add all of the ingredients into a blender and mix until smooth

Optional Modifications

  • 1 tbsp maca
  • Option to decrease to ½ tbsp if you aren’t accustomed to using maca

I Dream of Smoothie

Ingredients

  • 1 scoop unflavored Keto Collagen+
  • 1 cup coconut milk
  • 1 tbsp almond butter
  • ½ cup frozen spinach
  • ½ cup frozen blueberries
  • 3 tbsp unsweetened shredded coconut
  • Cinnamon to taste

Instructions

  • Add all of the ingredients into a blender and mix until smooth

Optional Modifications

  • 1 tsp ashwagandha
  • Option to decrease to ½ tsp if you aren’t accustomed to using ashwagandha

Coffee & Beverages

Here’s how to make your everyday drinks into something extraordinary.

an image of three different cups of coffee, each with different shades

Butter Coffee

Ingredients

  • 1 cup coffee
  • 1 tbsp vanilla or chocolate MCT Oil Powder
  • 2 tsp grass-fed ghee

Instructions

  • Add all of the ingredients into a blender and mix on low until frothy

Optional Modifications

Make this recipe into a keto pumpkin spice latte by adding:

  • 1 tbsp pumpkin purée
  • A dash of pumpkin pie spice
  • Swap MCT Oil Powder for vanilla or chocolate Keto Collagen+

Keto Matcha Latte

Ingredients

  • 1 tsp matcha (ceremonial grade)
  • ⅔ cup hot water
  • ⅓ cup coconut milk
  • 1 scoop unflavored Keto Collagen+

Instructions

  • Add all of the ingredients into a blender and mix on low until frothy

Anti-Inflammatory Bone Broth Brew

Ingredients

  • 1 cup bone broth (beef or chicken)—Sub for bone broth protein powder and 1 cup hot water
  • 1 scoop unflavored MCT Oil Powder
  • ½ lemon (squeezed)
  • ¼ tsp turmeric powder
  • ⅛ tsp ginger
  • ⅛ tsp cayenne pepper
  • ¼ tsp sea salt

Instructions

  • Heat the bone broth in a pot on low heat
  • Add the rest of the ingredients
  • Let simmer until warm

Salads

Don’t forget the veggies on keto. These salads transform a boring lunch into something to look forward to.

Simple Keto Salad

Ingredients

Salad

  • 6 oz - 8 oz chicken breast
  • 1 oz goat cheese
  • ½ avocado (sliced)
  • ½ cup spinach
  • ½ cup arugula
  • ½ cup cherry tomatoes (sliced)
  • 4 tbsp pine nuts

Dressing

  • 1 tbsp olive oil
  • ½ lemon (squeezed)
  • Sea salt, pepper & garlic powder to taste

Instructions

  • Cook chicken breast fully (if not already prepped)
  • Layer a plate with spinach, arugula, sliced tomatoes, pine nuts and sliced avocado
  • Drizzle olive oil & squeeze the lemon over the top of the salad
  • Add the chicken (whole or sliced)

An up-close image of a Cobb salad, with bacon, hard boiled eggs and avocado

Keto Cobb

Ingredients

Salad

  • 2 oz chicken breast
  • 1 hard boiled egg
  • 2 bacon strips
  • 1 cup spinach
  • ½ cup cherry tomatoes
  • ½ avocado

Dressing

  • ½ scoop unflavored MCT Oil Powder
  • ½ tsp white vinegar
  • 1 tbsp olive oil
  • ½ lemon (squeezed)
  • Sea salt and pepper to taste

Instructions

  • Cook the chicken breast and bacon and hard-boil an egg (if not already prepped)
  • Combine unflavored MCT Oil Powder, white vinegar, olive oil, lemon, salt and pepper in a small bowl and mix until smooth
  • Layer a plate with spinach, cherry tomatoes, avocado and prepared proteins
  • Drizzle dressing over the top of the salad

Keto Greek

Ingredients

Salad

  • 1 medium tomato (chopped)
  • 1 small green bell pepper (diced)
  • ¼ cucumber (diced)
  • 1 oz feta cheese (crumbled)
  • ¼ medium red onion (thinly sliced)
  • 12 kalamata olives (pitted)
  • ½ scoop unflavored MCT Oil Powder
  • ¼ avocado
  • Oregano

Dressing

  • 1 tbsp olive oil
  • ½ lemon (squeezed)
  • Sea salt, pepper & garlic powder to taste

Instructions

  • Chop, dice and slice vegetables
  • Combine unflavored MCT Oil Powder, avocado, olive oil, lemon, salt, pepper and garlic powder in a small bowl and mix until smooth
  • Mix vegetables, crumbled feta and dressing in a bowl. Toss until evenly mixed
  • Sprinkle oregano on top to taste

Keto Basics

Every diet needs them. Here are your keto go-to's.

Simple Breaky

Ingredients

  • 2 eggs
  • 2 bacon strips
  • ½ avocado
  • 3 baby bell peppers
  • 5 walnuts
  • Sea salt and pepper to taste

Instructions

  • Cook bacon
  • In a separate pan and add baby bell peppers; cook for 2 minutes
  • Add eggs to bell peppers, cook until desired consistency
  • Add all items to a plate

Deconstructed Sammie

Ingredients

  • 4 turkey slices
  • 2 Swiss cheese slices
  • ½ avocado
  • ¼ cucumber (sliced)
  • 8 almonds

Instructions

  • Lay two slices of turkey down, then layer 1 slice of Swiss cheese and ¼ avocado; repeat to garner two roll-ups
  • Add cucumbers and almonds on the side

Smoked Salmon & Shmear

Ingredients

  • 4 oz smoked salmon (sliced)
  • 2 tbsp cream cheese
  • 1 scoop unflavored Keto Collagen+
  • 5 cherry tomatoes (sliced)
  • ¼ cucumber (sliced)
  • ¼ small red onion (sliced)
  • Capers (optional)
  • Sea salt, pepper & dill to taste

Instructions

  • Mix cream cheese and unflavored Keto Collagen+ until smooth
  • Spread cream cheese evenly on smoked salmon slices
  • Top with tomatoes, cucumber, onion and capers
  • Sprinkle with sea salt, pepper and dill

Keto On-the-Go

From go-to's to on-the-go's. These keto diet staples will keep you nice a full between meals.

Minimal Effort Snacks

  • Cheese
  • Sliced meats
  • Pork rinds
  • Sardines
  • Jerky (beware of added sweeteners)
  • Nuts
  • Seaweed snacks (plain salted is best, flavored ones can have hidden carbs!)
  • Avocado
  • Bone broth
  • Hard boiled eggs
  • Cacao nibs
  • Raspberries
  • Blackberries
  • Strawberries
  • Nut butter
  • Nuts on a log: sliced celery, topped with raw peanut or almond butter and crushed nuts

Adventurous & Advanced

You’ve got the basics down. Now it’s time to up the ante. If you’re feeling adventurous, give these recipes a try. We promise, you won’t miss the non-keto versions.

Here are some recipes that might satisfy your Sunday brunch craving.

Keto Eggs Benedict

Ingredients

Benedict

  • 2 eggs (poached)
  • 2 Canadian bacon slices
  • 2 portobello mushroom heads
  • ½ avocado (mashed)
  • ¼ cup spinach (sautéed)

Hollandaise

  • 1 egg yolk
  • ½ tbsp lemon juice
  • 1 scoop unflavored MCT Oil Powder
  • 2 tbsp butter (melted)
  • Sea salt and cayenne pepper to taste

Instructions

  • Lightly baste mushrooms in avocado oil and bake on 400 for 15 minutes
  • Cook Canadian bacon
  • Sautée spinach in the fat from the Canadian bacon
  • Poach egg
  • Combine all of the hollandaise ingredients into a blender and mix until smooth
  • Place the mushroom heads on a plate, then layer Canadian bacon, sautéed spinach and poached egg in that order
  • Drench with hollandaise

An image of pancakes being plopped down on a wooden cutting board

Keto Pancakes

Ingredients

  • ⅔ cup almond flour
  • ⅓ cup coconut flour
  • 1 scoop unflavored Keto Collagen+
  • 3 eggs
  • 2 oz cream cheese
  • 1 tbsp water
  • 1 tsp baking powder
  • 2 tsp vanilla extract
  • ½ tsp cinnamon
  • ½ tsp monk fruit or stevia sweetener

Instructions

  • Add all liquid ingredients into a blender (eggs, water, vanilla extract), then add all other ingredients (almond flour, coconut flour, unflavored Keto Collagen+, cream cheese, baking powder, cinnamon, monk fruit or stevia sweetener) and blend until smooth
  • Heat a nonstick skillet or griddle to medium heat and grease with butter or coconut oil
  • Once the pan is hot, pour 3-4 tbsp of batter for each pancake
  • Once the pancakes start to bubble, flip and cook until golden on each side
  • Serve pancakes topped with whole milk Greek yogurt and berries or butter and sugar free syrup

What about date night? We got you covered.

Keto Taco Peppers

Ingredients

  • 2 large bell peppers
  • 1 lb grass-fed ground beef (85/15)
  • 1 small onion (diced)
  • 8 cherry tomatoes (sliced)
  • 2 cups spinach
  • 2 tsp minced garlic
  • 1 small jalapeño (diced)
  • 1 cup shredded cheese
  • 2 tbsp sour cream
  • 2 tsp chili powder
  • ½ tsp paprika
  • ½ tsp cumin
  • 2 tbsp avocado oil
  • Cilantro (chopped)
  • Sea salt & black pepper to taste

Instructions

  • Preheat oven to 350
  • Heat 1 tbsp of avocado oil in a large skillet over medium heat, then add the diced onion and minced garlic, and sautée until onions soften and start to turn golden
  • Cut the top off the bell peppers, remove the ribs and seeds from the middle and cut the pepper in half, down the middle (top to bottom)
  • Lightly coat the bell pepper in avocado oil, line the halves (hollow side up) on a baking sheet and put them in the oven to soften
  • Add the ground beef to the skillet and break it up, mixing it in with the onions and garlic
  • Add the chili powder, paprika, cumin, salt & pepper, mix in spices thoroughly until the ground beef is cooked through
  • When the ground beef is nearly finished cooking, add the spinach and mix until the spinach softens. Be sure to not cook the spinach until it’s completely wilted
  • Pull the peppers out of the oven and fill the halves with the meat mixture, top with shredded cheese and put back in the oven
  • Bake the peppers for 10-15 min or until the cheese has melted
  • Pull the peppers out, top with cilantro, jalapeño, tomatoes and a dollop of sour cream

Keto Meatballs

Ingredients

Meatballs and Noodles

  • 1 ½ lb grass-fed ground beef (85/15)
  • 1 large egg
  • ⅓ cup Parmesan
  • ⅔ cup mozzarella
  • 2 tsp onion powder
  • ½ tsp garlic powder
  • 1 tbsp Italian seasoning
  • ¾ tsp sea salt
  • 1 tbsp grass-fed ghee
  • Pinch of crushed red pepper flakes
  • Option to add 1 tbsp of chopped parsley
  • Zucchini noodles (spiralized zucchini, known as “zoodles”)

Pesto

  • 2 cups fresh basil
  • ⅓ cup pine nuts
  • ½ cup olive oil
  • ⅓ cup Parmesan
  • 2 garlic cloves
  • ½ tsp salt
  • ¼ tsp black pepper

Instructions

  • Mix all of the meatball ingredients in a large bowl except the zucchini, make sure everything is mixed evenly. Don’t over-massage the meat, that will make it tough.
  • Roll the meat into ~18 meatballs
  • Heat ghee in a skillet on medium heat, add the meatballs and cook, rotate the meatballs periodically until golden brown all around and cover with a lid
  • Add all the pesto ingredients into a blender or food processor, mix and scoop out into a bowl or jar
  • Once the meatballs are cooked through (20-30 min), add pesto to the skillet and spoon pesto over the meatballs to thinly coat them in sauce
  • Add the zoodles to a skillet and cook on medium heat until warm (strain the excess water out if necessary) then add pesto and meatballs & mix in thoroughly
  • Top off with some crushed red pepper and grated Parmesan
  • Store any extra meatballs and sauce. We like them on scrambled eggs with spinach and avocado

Desserts

Just because you’re on a diet doesn’t mean your sweet tooth has gone away. Satisfy it with these mostly-healthy desserts.

An image of peanut butter cookies on a wooden cutting board

Peanut Butter Cookies

Ingredients

  • 1 ½ cup organic peanut butter
  • 2 eggs
  • 1 scoop unflavored or chocolate MCT Oil Powder
  • 2 tsp monk fruit sweetener
  • 1 tsp cinnamon

Instructions

  • Preheat oven to 350 degrees
  • Mix all ingredients in a bowl until the mixture becomes doughy
  • Roll into 1 tbsp balls and line on a non-stick cookie sheet
  • Use a fork to press the cookies and create a criss-cross pattern
  • Bake the cookies for 13 - 15 minutes

Coconut Bars

Ingredients

  • 3 cups unsweetened coconut shreds
  • 1 cup coconut oil (melted)
  • 1 scoop vanilla Keto Collagen+
  • Optional monk fruit liquid sweetener to taste

Instructions

  • Mix all ingredients in a bowl until the mixture becomes a thick batter
  • Add a little water if the mixture is too chunky
  • Pour the batter into a non-stick or lined cake pan, lightly wet your hands and press the batter down firmly and evenly
  • Refrigerate or freeze until firm and cut into squares

Chocolate Fat Bombs

Ingredients

  • 2 cup macadamia nuts (dry roasted, salted)
  • 2 tbsp coconut oil (melted)
  • 1 scoops chocolate MCT Oil Powder
  • Optional monk fruit liquid sweetener to taste

Instructions

  • Add the macadamia nuts to a food processor or a high-power blender, purée until a smooth nut butter forms
  • Add the rest of the ingredients and purée
  • Scoop out 1 tbsp dollops, roll into balls and place on a parchment lined tray
  • Freeze until solid

Your Keto Journey

It's only just beginning. Even if you've been on keto for a while, there are always optimizations to make.

What are some of your favorite recipes? Anything we missed that you wanted us to include? Let us know in the comments!Top 10 keto superfoods

Subscribe for our list of the most ketogenic foods to fuel your dietSubscribe

Scientific Citations

1. Cahill, G.F., Jr. (2006). Fuel metabolism in starvation. Annu Rev Nutr 26, 1-22.
2. Gibson, A.A., Seimon, R.V., Lee, C.M., Ayre, J., Franklin, J., Markovic, T.P., Caterson, I.D., and Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obes. Rev. 16, 64-76.
3. Feinman, R.D., Pogozelski, W.K., Astrup, A., Bernstein, R.K., Fine, E.J., Westman, E.C., Accurso, A., Frassetto, L., Gower, B.A., McFarlane, S.I., et al. (2015). Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base. Nutrition 31, 1-13.
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