Cook 1, 2 or 3 times per day

Below you’ll find 21 recipes – breakfast, lunch and dinner every day for two weeks. Perfect, if you like variety. But if you instead want less cooking there are two things you can do:

  1. Simplify lunch: Cook two servings for dinner, and refrigerate the second serving for lunch the next day. Voilà: no need to cook for lunch!
  2. Simplify breakfast: You could choose one keto breakfast you like, and eat it every day. Like scrambled eggs. Or, if you’re not hungry, you could skip breakfast completely, perhaps only having a coffee. This not only saves you time and money, it also raises your ketone levels.

Whatever option is right for you, find all the recipes below. I’ve followed all and now you have seen result.

Day 1: Monday

Keto Bread Low Carb (Breakfast)

 

Ingredients:

  • 1½ cups almond flour
  • 6 egg whites
  • ¼ teaspoon cream of tartar
  • 3–4 tablespoons butter, melted
  • ¾ teaspoon baking soda
  • 3 teaspoons apple cider vinegar
  • 2 tablespoons coconut flour

Instructions:

  1. Preheat the oven to 375 F.
  2. Add the cream of tartar to the egg white mixture and, using a hand mixer, whip the eggs until soft peaks are formed.
  3. Add the almond flour, butter, baking soda, apple cider vinegar and coconut flour to a food processor, blending until well-incorporated.
  4. Place the mix into a bowl and gently fold in the egg white mixture.
  5. Grease an 8×4 loaf pan and pour in the bread mixture.
  6. Bake for 30 minutes.

Tip!

You can use 3 teaspoons baking powder instead of ¾ teaspoon baking soda and 3 teaspoons apple cider vinegar

Guiltless Garlic Parmesan Wings (Lunch)

Ingredients:

  • 12 chicken wings
  • 1½ tablespoons avocado oil
  • 1 tablespoon garlic powder
  • ½ cup parmesan, grated
  • ½ cup pecorino romano, grated
  • 1 teaspoon salt
  • 1 teaspoon pepper

Instructions:

  1. Preheat oven to 350 F.
  2. Line a baking sheet with parchment and set aside.
  3. Mix spices and cheeses in a bowl.
  4. Coat the wings in oil.
  5. Dip wings in mixture.
  6. Bake for 30 minutes.

Low Carb Hamburger Patties with Creamy Tomato Sauce (Dinner)

Ingredients:

    • 6 ounces thin sliced sirloin steaks

 

    • 1/8 teaspoon kosher salt

 

    • black pepper to taste

 

    • cooking spray

 

    • 3/4 cup diced onion

 

    • 3/4 cup diced green pepper

 

    • 1/4 cup light sour cream

 

    • 2 tablespoons light mayonnaise

 

    • 2 oz light cream cheese, softened

 

    • 3 oz shredded mild provolone cheese (or cheese of your choice)

 

  • 4 medium portobello mushrooms, with no cracks

Instructions:

  1. Preheat the oven to 400F. Spray a baking sheet with oil.
  2. Gently remove the stems, scoop out the gills and spray the tops of the mushrooms with oil, season with 1/8 tsp salt and fresh pepper.
  3. Season steak with salt and pepper on both sides.
  4. Spray a large skillet with cooking spray and heat on high, let the pan get very hot then add the steak and cook on high heat about 1 to 1 1/2 minutes on each side, until cooked through.
  5. Transfer to a cutting board and slice thin, set aside.
  6. Reduce the heat to medium-low, spray with more oil and saute onions and peppers 5 to 6 minutes, until soft.
  7. Combine all the ingredients in a medium bowl. Transfer to the mushroom caps, about 1/2 cup each.
  8. Bake in the oven until the cheese is melted and the mushrooms are tender, about 20 minutes.

Day 2: Tuesday

Scrambled eggs (Breakfast)

Ingredients: 1 serving

  • 1 oz/30 g. butter
  • 2 eggs
  • salt and pepper

Instructions:

    1. Crack the eggs into a small bowl and use a fork to whisk them together with some salt and pepper.

 

    1. Melt the butter in a non-stick skillet over medium heat. Watch carefully — the butter shouldn’t turn brown!

 

  1. Pour the eggs into the skillet and stir for 1–2 minutes, until they are creamy and cooked just shy of how you like them. Remember that the eggs will still be cooking even after you’ve put them on your plate.

Tip!

These fluffy eggs pair well with many low-carb favorites. Obvious choices are bacon or sausage, but other great options include salmon, avocado, cold cuts and cheese (try cheddar, fresh mozzarella or feta cheese).

And, if you are really hungry (or have extra-large eggs), don’t be shy. Add more butter!

Keto Asian beef salad (Lunch)

Ingredients: 2 serving

Beef

  • 1 tbsp olive oil
  • 1 tbsp fish sauce
  • 1 tbsp grated fresh ginger
  • 1 tsp chili flakes
  • 300 g ribeye steaks

Sesame mayonnaise

  • 1 egg yolk, at room temperature
  • 1 tsp Dijon mustard
  • 125 ml avocado oil or light olive oil
  • 1 tbsp sesame oil
  • ½ tbsp lime juice
  • salt and pepper

Salad

  • 2 scallions
  • 75 g cherry tomatoes
  • 50 g cucumber
  • 75 g lettuce
  • ½ red onion
  • fresh cilantro
  • 1 tbsp (10 g) sesame seeds

Instructions:

    1. Make the sesame mayonnaise by mixing egg yolk and mustard in a bowl.

 

    1. Add avocado oil in a very slow stream while whisking continuously. You can do this by hand or using a hand mixer or immersion blender. Add sesame oil, lime juice and spices towards the end, once the mayonnaise has emulsified. Reserve.

 

    1. Mix all ingredients for the beef marinade and pour into a plastic bag. Add the beef and marinate for 15 minutes or more at room temperature.

 

    1. Chop all vegetables for the salad, except the scallions, into bite-sized pieces. Divide between two plates.

 

    1. Heat a medium frying pan over medium heat. Add sesame seeds to the dry pan, and toast them for a couple of minutes, or until they’re lightly browned and fragrant. Set aside.

 

    1. Pat the meat dry on both sides with paper towels. Fry for a minute or two on each side on high heat, or until cooked to medium. (In this dish, the beef is best served at medium, but you can make it well done if you prefer.)

 

    1. Fry the scallions for a minute in the same pan.

 

  1. Slice the meat, across the grain, into thin slices. Place beef and scallions on top of the vegetables. Serve with roasted sesame seeds and sesame mayonnaise.

Tip!

In a hurry? If you don’t feel like making mayo from scratch, just add some sesame oil and lime juice to store-bought mayonnaise. Craving a bit of variety? Try swapping in salmon or pre-cooked chicken instead of the beef.

Keto pesto chicken casserole with feta cheese and olives (Dinner)

Ingredients: 4 Servings

  • 700 g boneless chicken thighs or chicken breasts
  • 30 g butter, for frying
  • 75 g red pesto or green pesto
  • 300 ml heavy whipping cream
  • 75 g pitted olives
  • 150 g feta cheese, diced
  • 1 garlic clove, finely chopped
  • salt and pepper

For serving

  • 150 g leafy greens
  • 4 tbsp olive oil
  • sea salt and ground black pepper

Instructions:

    1. Preheat the oven to 400°F (200°C).

 

    1. Cut the chicken thighs or chicken breasts into bite-sized pieces. Season with salt and pepper.

 

    1. Add butter to a large skillet and fry the chicken pieces in batches on medium-high heat until golden brown.

 

    1. Mix pesto and heavy cream in a bowl.

 

    1. Place the fried chicken pieces in a baking dish together with olives, feta cheese and garlic. Add the pesto.

 

  1. Bake in oven for 20-30 minutes, until the dish turns bubbly and light brown around the edges.

Meal prepare

This dish can be prepared by frying the chicken ahead of time. You can assemble the entire casserole and keep in the fridge for a day before baking it. Just make sure you let it come to room temperature before placing in the oven. It’s also good to give it a stir since the pesto can sink to the bottom.

If you have chicken or turkey leftovers they are perfect for this dish. Just skip the first 3 steps of the instructions and take it from there.

If you’re short on time you can also use a rotisserie chicken. Take the meat from the bones and divide into bite-sized pieces. Follow the instructions from step 3.

Storing and reheating

If you intend to eat the casserole within 2-3 days you can store it in the fridge. Otherwise it’s better to place the casserole in the freezer where it will last up to 3 months. Make sure your dish is suitable for freezing.

Let thaw in the refrigerator the day before you plan on serving it. Don’t place a cold baking dish straight from the fridge into a hot oven as this can cause your dish to crack. Reheat the casserole in the oven at 300°F (150°C) until thoroughly warm.

Day 3: Wednesday

No-bread keto breakfast sandwich (Breakfast)

Ingredients: 2 servings

  • 2 tbsp butter
  • 4 eggs
  • 30 g smoked deli ham
  • 50 g (100 ml) cheddar cheese or provolone cheese or edam cheese, cut in thick slices
  • salt and pepper
  • a few drops of tabasco or Worcestershire sauce

Instructions:

    1. Add butter to a frying pan and place it over medium heat. Add the eggs and fry them over easy (on both sides). Salt and pepper to taste.

 

    1. Use a fried egg as the base for each “sandwich”. Place the ham/pastrami/cold cuts on each stack next, and then add the cheese. Top off each stack with a fried egg. Leave in the pan, on low heat, if you want the cheese to melt.

 

  1. Sprinkle a few drops of Tabasco or Worcestershire sauce if you’re in the mood, and serve immediately.

Keto smoked salmon plate (Lunch)

Ingredients: 2 servings

  • 325 g smoked salmon
  • 225 ml mayonnaise
  • 60 g baby spinach
  • 1 tbsp olive oil
  • ½ lime (optional)
  • salt and pepper

Instructions:

    1. Put salmon, spinach, a wedge of lime, and a hearty dollop of mayonnaise on a plate.

 

  1. Drizzle olive oil over the spinach and season with salt and pepper.

Tip!

Swap out the salmon for any fatty fish you enjoy. (Mackerel, herring, sardines, and anchovies are all great options.) You can also vary the greens—try shredded cabbage or spicy arugula.

Keto pizza (Dinner)

Ingredients: 2 servings

Crust

  • 4 eggs
  • 175 g (375 ml) shredded cheese, preferably mozzarella or provolone

Topping

  • 3 tbsp tomato paste
  • 1 tsp dried oregano
  • 150 g (325 ml) shredded cheese
  • 40 g pepperoni
  • olives (optional)

For serving

  • 150 g leafy greens
  • 4 tbsp olive oil
  • sea salt and ground black pepper

Instructions:

    1. Preheat the oven to 400°F (200°C).

 

    1. Start by making the crust. Crack eggs into a medium-sized bowl and add shredded cheese. Give it a good stir to combine.

 

    1. Use a spatula to spread the cheese and egg batter on a baking sheet lined with parchment paper. You can form two round circles or just make one large rectangular pizza. Bake in the oven for 15 minutes until the pizza crust turns golden. Remove and let cool for a minute or two.

 

    1. Increase the oven temperature to 450°F (225°C).

 

    1. Spread tomato paste on the crust and sprinkle oregano on top. Top with cheese and place the pepperoni and olives on top.

 

    1. Bake for another 5-10 minutes or until the pizza has turned a golden brown color.

 

  1. Serve with a fresh salad on the side.

Day 4: Thursday

Keto pancakes with berries and whipped cream (Breakfast)

Ingredients: 4 servings

  • 4 eggs
  • 200 g (225 ml) cottage cheese
  • 1 tbsp (8 g) ground psyllium husk powder
  • 50 g butter or coconut oil

Toppings

  • 120 ml fresh raspberries or fresh blueberries or fresh strawberries
  • 225 ml heavy whipping cream

Instructions:

    1. Add eggs, cottage cheese and ground psyllium husk powder to a medium size bowl and mix together. Let sit for 5-10 minutes to thicken up a bit.

 

    1. Heat up butter or oil in a non-stick skillet. Fry the pancakes on low to medium heat for 3–4 minutes on each side. Don’t make them too big or they will be hard to flip.

 

    1. Add heavy whipping to a separate bowl and whip it until soft peaks form.

 

  1. Serve the pancakes with whipped cream and berries of your choice.

These pancakes are also a great snack served cold! Wrap a few up and bring them to work with you!

Italian keto plate (Lunch)

Ingredients:

  • 200 g fresh mozzarella cheese
  • 200 g prosciutto, sliced
  • 2 tomatoes
  • 75 ml olive oil
  • 10 green olives
  • salt and pepper

Instructions:

  1. Put tomatoes, prosciutto, cheese and olives on a plate. Serve with olive oil and season with salt and pepper to taste.

Keto hamburger patties with creamy tomato sauce (Dinner)

Ingredients: 4 servings

Hamburger patties

  • 700 g ground beef
  • 1 egg
  • 90 g crumbled feta cheese
  • 1 tsp salt
  • ¼ tsp ground black pepper
  • 50 g fresh parsley, finely chopped
  • 1 tbsp olive oil, for frying
  • 30 g butter, for frying

Gravy

  • 175 ml heavy whipping cream
  • 30 g fresh parsley, coarsely chopped
  • 2 tbsp tomato paste or ajvar relish
  • salt and pepper

Instructions:

    1. Add all ingredients for the hamburgers to a large bowl. Blend it using a wooden spoon or your clean hands. Don’t over mix since that can make your patties tough. Use wet hands to form eight oblong patties.

 

    1. Add butter and olive oil to a large frying pan. Fry over medium-high heat for at least 10 minutes or until the patties have turned a nice color. Flip them a few times for even cooking.

 

    1. Add tomato paste and whipping cream to the pan when the patties are almost done. Stir and let simmer for a few minutes. Salt and pepper to taste.

 

  1. Sprinkle chopped parsley on top before serving.

Day 5: Friday

Keto western omelet (Breakfast)

Ingredients

  • 6 eggs
  • 2 tbsp heavy whipping cream or sour cream
  • salt and pepper
  • 75 g (150 ml) shredded cheese
  • 60 g butter
  • ½ yellow onion, finely chopped
  • ½ green bell pepper, finely chopped
  • 150 g smoked deli ham, diced

Instructions

    1. In a mixing bowl, whisk eggs and cream/sour cream until fluffy. Add salt and pepper.

 

    1. Add half of the shredded cheese and mix well.

 

    1. Melt the butter in a frying pan on medium heat; sauté the diced ham, onion and peppers for a few minutes. Add the egg mixture and fry until the omelet is almost firm. Be extra mindful not to burn the edges.

 

    1. Reduce the heat after a little while. Sprinkle the rest of the cheese on top and fold the omelet.

 

  1. Serve immediately… and enjoy!

Tip!

Pair with a fresh, green salad. If you like to keep it spicy, serve with Tabasco or Sriracha sauce, or jalepenos on the side. Yes!

Keto Caesar salad (Lunch)

Ingredients

  • 300 g chicken breasts
  • 1 tbsp olive oil
  • salt and pepper
  • 75 g bacon
  • 200 g Romaine lettuce
  • 30 g freshly grated parmesan cheese

Dressing

  • 125 ml mayonnaise
  • 1 tbsp Dijon mustard
  • ½ lemon, zest and juice
  • 2 tbsp grated parmesan cheese
  • 2 tbsp finely chopped filets of anchovies
  • 1 garlic clove, pressed or finely chopped. (optional)
  • salt and pepper

Instructions

    1. Mix the ingredients for the dressing with a whisk or an immersion blender. Set aside in the refrigerator.

 

    1. Preheat the oven to 400°F (200°C). Place the chicken breasts in a greased baking dish.

 

    1. Season the chicken with salt and pepper and drizzle olive oil or melted butter on top. Bake the chicken in the oven for about 20 min or until fully cooked through. You can also cook the chicken on the stove top if you prefer.

 

    1. Fry the bacon until crisp. Shred the lettuce and place as a base on two plates. Place sliced chicken and the crispy, crumbled bacon on top.

 

  1. Finish with a generous dollop of dressing and a good grating of parmesan cheese.

Tip!

This recipe works great with chicken left overs or with a store bought rotisserie chicken as well.

If you miss croutons and aren’t in a hurry, check out our recipe for low-carb parmesan croutons.

Keto Asian cabbage stir-fry (Dinner)

Ingredients

  • 750 g green cabbage
  • 150 g butter
  • 600 g ground beef
  • 1 tsp salt
  • 1 tsp onion powder
  • ¼ tsp ground black pepper
  • 1 tbsp white wine vinegar
  • 2 garlic cloves
  • 3 scallions, in slices
  • 1 tsp chili flakes
  • 1 tbsp fresh ginger, finely chopped or grated
  • 1 tbsp sesame oil

Instructions

    1. Shred the cabbage finely using a sharp knife or a food processor.

 

    1. Fry the cabbage in 2–3 ounces (60–90 g) butter in a large frying or wok pan on medium-high heat, but don’t let the cabbage turn brown. It takes a while for the cabbage to soften.

 

    1. Add spices and vinegar. Stir and fry for a couple of minutes more. Put the cabbage in a bowl.

 

    1. Melt the rest of the butter in the same frying pan. Add garlic, chili flakes and ginger and sauté for a few minutes.

 

    1. Add ground meat and brown until the meat is thoroughly cooked and most of the juices have evaporated. Lower the heat a little.

 

    1. Add scallions and cabbage to the meat. Stir until everything is hot. Add salt and pepper to taste, and top with the sesame oil before serving.

 

  1. Mix together the wasabi mayonnaise by starting with a small amount of wasabi and adding more until the flavor is just right. Serve the stir-fry warm with a dollop of wasabi mayonnaise on top.

Substituting ingredients

Want variety? You can replace the beef with other kinds of protein like ground chicken, pork or lamb. If you have other sorts of cabbage like red cabbage or savoy cabbage, they will work just as fine. If you don’t like mayonnaise you can substitute that for crème fraîche, sour cream or even cream cheese.

Storing and reheating

This dish keeps in the fridge for at least 3-4 days. You can also store it in the freezer for up to 4 months. Thawing and reheating can make the cabbage release its liquid so the dish may be a bit more watery compared to freshly cooked. This does not affect the flavor of the dish.

Day 5: Friday

Keto egg muffins (Breakfast)

Ingredients 4 servings

  • 12 eggs
  • 2 scallions, finely chopped
  • 150 g air-dried chorizo or salami or cooked bacon
  • 175 g (375 ml) shredded cheese
  • 2 tbsp red pesto or green pesto (optional)
  • salt and pepper

Instructions

    1. Preheat the oven to 350°F (175°C).

 

    1. Grease a muffin tin thoroughly with butter.

 

    1. Chop scallions and chorizo and add to the bottom of the tin.

 

    1. Whisk eggs together with seasoning and pesto. Add the cheese and stir.

 

    1. Pour the batter on top of the scallions and chorizo.

 

  1. Bake for 15–20 minutes, depending on the size of the muffin tin.

Tip!

Kids love these cheesy muffins. Perfect for a lunchbox! Can be eaten hot or cold. Prepare a big batch and store in the refrigerator for 3-4 days or freeze them.

Keto cheeseburger (Lunch)

Ingredients

  • 700 g ground beef
  • 200 g (425 ml) shredded cheese
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp paprika powder
  • 2 tbsp fresh oregano, finely chopped
  • 50 g butter, for frying

Salsa

  • 2 tomatoes
  • 2 scallions
  • 1 avocado
  • 1 tbsp olive oil
  • salt
  • fresh cilantro, to taste

Toppings

  • 175 ml mayonnaise
  • 150 g cooked bacon
  • 4 tbsp Dijon mustard
  • 125 ml sliced dill pickles
  • 150 g lettuce
  • 60 ml pickled jalapeños

Instructions

    1. Chop up the salsa ingredients and stir together in a small bowl. Set aside.

 

    1. Mix in seasoning and half the cheese into the ground beef.

 

    1. Make four burgers and fry in a pan or grill if you prefer. Add the remaining cheese on top towards the end.

 

  1. Serve on lettuce with dill pickle and mustard. And don’t forget the homemade salsa!

Tip!

Here’s how to make your own super-healthy mayonnaise without soybean oil and additives.

 

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