If you made “going keto” a New Year’s resolution, congratulations! Whatever they are, your health goals are very important and they’ll be easier to meet if you have the right recipes.
When starting the diet, one of the first things to do is have some easy meals ready to go. This way if you get stuck due to a lack of time or imagination, you’ll always have something to fill you up.
Breakfast: Eggs And Bacon
Breakfast is a difficult meal to replace on keto. We’re so used to cereals, sweet rolls, and donuts to fill us up, but none of these carb-filled favorites are appropriate. Luckily, other classics can fill the void, and a breakfast of eggs and bacon will hit the spot and help you feel full until lunch!
The solution can be as simple as frying up some bacon and cooking your eggs sunny side up, but why not get creative? Omelets always taste great, and you can customize the ingredients in an almost endless amount of combinations. Before starting, make sure that:
- You’re using real butter in the pan.
- Your veggies are keto-friendly. Mushrooms, onions, bell peppers, etc.
- Your cheese (should you add some) is full-fat.
- Your cream and milk are full-fat.
- Any bacon you have is not sugar cured.
Lunch: Lettuce Cups
Wraps are a lunch-time favorite, but even a tortilla can have too many carbs. Lettuce cups are portable for work and don’t take too much time to make. Use rinsed Romaine lettuce as your cup and fill it with the cooked ground meat of your choice, like free-range chicken or grass-fed beef or pork.
Cook the meat as you normally would; for ground chicken, cook with olive oil in a saucepan over medium-high heat and cook until browned, about 3-5 minutes. Stir in red onion and your some spices – garlic, soy sauce, rice wine vinegar, and Sriracha are a great combination – until onions have become translucent. This should take one to two minutes.
Next, stir in veggies like green onions, mushrooms, and other favorites until they are tender, and season the whole thing with salt and pepper. Spoon several scoops of the mixture into the center of your lettuce leaf.
Dinner: Keto Pizza
Yes, pizza! When you have the right crust and toppings, anything is possible. There are many different options to take, but the simpler, the better. A good ketogenic crust made with cauliflower only needs three ingredients – Parmesan cheese, an egg, and a large head of cauliflower – and it tastes delicious!
To make a cauliflower crust:
- Preheat the oven to 400 degrees F and line a pizza pan or stone with parchment paper.
- Cut your cauliflower into florets. Pulse the florets in a food processor until they are “riced,” then fry it in a pan with oil for ten minutes until it becomes soft.
- In a bowl, whisk a large egg and throw in one-and-a-half cups of grated Parmesan cheese. Stir in any other seasonings you might like – half a tablespoon of garlic powder or Italian seasoning, for instance.
- “Squeeze” out the excess moisture in your cauliflower rice with a kitchen towel, then mix it into the egg and Parmesan mixture.
- Once it’s thoroughly mixed, spread your “dough” over the parchment paper and bake for about 20 minutes. Let it cool for five minutes before adding toppings. Add what you want, then bake it for 5 – 10 minutes or until the cheese melts.
An Easy Snack: Guacamole
Guacamole is something anyone can make, and it’s rich in healthy fats, nutrients, and minerals. It even makes a great, flavourful spread for your lettuce cup! To make a healthy guac, use:
- Avocado (1 – 4, depending on the size of the avocado and your portions)
- Lime juice (squeeze half of the lime in, though a ½ tablespoon is plenty for four avocados)
- Salt (to taste)
The rest of the ingredients are optional! Many people like to keep it simple, but adding a clove of garlic per avocado makes for a very tasty addition. Toss in some red onion, tomato, cilantro, and even jalapeño peppers, and you’ll feel the flavour without cheating on your dietary commitments.
The secret is finding a dipper that won’t throw off your ketosis. Crackers or tortilla chips made from flaxseed, chia seeds, beets, and even cheese will taste great with guacamole. Some people like dipping veggies, too!
Stock Up On The Keto Essentials
Feeling ready for keto means having the basics on hand. Your first few trips to the grocery store can feel intimidating, but it will get easier as you learn the foods you can and can’t have on your new diet.
- MCT oil and ghee (not only for cooking but to add to your keto coffees, too!)
- Coconut oil
- Organic or grass-fed butter
- Flour substitutes like almond meal, coconut flour, and psyllium husk
- Organic seasonings like pepper, oregano, garlic powder, basil, and cinnamon
- Keto-friendly sweeteners like Swerve, Erythritol, or Stevia
Easy Recipes Are Important!
It’s not enough for us to say that your keto resolutions are easy – you have to experience it for yourself! Filling up your meal plans with these easy recipes will help you stick to your new ketogenic diet and achieve your health goals. While it might feel difficult as you endure the keto “flu” or have trouble adjusting to the diet, remember that you can make it with these recipes and that you’ll always have support from the Ketonut team!