Easy 5 Ingredient Keto Recipes
Another week and another Keto meal plan. This is a 5 ingredient Keto meal plan. It’s part of my larger Keto for beginners series of videos. I started this series because of the 2020 pandemic but quickly realized that for a lot of people these plans took the difficulty out of cooking and meal prep. Meal prep helps you stay on track with your diet and that’s why I recommend it.
I must also mention this 5 ingredient special doesn’t include basic pantry items of salt, pepper, sweetener and oil for frying. But it’s about keeping it simple and clean. If you are just starting out also check out my Keto for beginners playlist with episodes 1-5 which will help you get started.
It’s important to remember that I’m NOT a doctor, nutritionist or dietitian. I’m just a musician/Youtuber who has done Keto so please do not take any of this as medical advise. If you have pre-existing conditions please consult your doctor or a qualified professional before doing anything. This is simply a resource for people who need it. So please treat this as a disclaimer before proceeding. Enjoy the video below and then carry on reading.
Get back to the basics
Eat only when hungry
Tracking macros is essential when it comes to any diet for weight loss. However there is plenty of flexibility to manage weight loss on Keto without doing this in the start. There are many reasons for this which I won’t get into but. However it’s important to still exercise restraint and portion control. So make sure you don’t just eat for the sake of eating. Eat only when you feel hungry. You don’t even need to finish an entire portion of food if you can’t. In the event you’ve eating say a serving of something and still feel a wee bit hungry that’s fine, give it 10 minutes or so. The reason being it takes you stomach about that much time to let the brain know it’s full and being a tad hungry is never a bad thing. Of course don’t starve yourself but you have to learn intuitive eating.
Track your progress
Hopefully you haven’t just weighed yourself at the start of your journey but you also took measurements. I did forget to mention to also take photographs. The scale is just one way of measuring progress and often can be deceptive. On Keto you might not lose weight but you might lose inches. This is why measure yourself, take pictures and compare them week after week. Don’t get into a habit of checking daily. Just do it every Monday morning, same time, in your birthday suit and be done with it. Also watch my video called ‘The Goal Weight Delusion‘
It doesn’t matter what exercise you do but just do something. As the song goes, 1-2-3-4 get your body on the floor. This is important for many reasons. Even though you can lose weight without exercising and I did that myself in the start it’s not the best practice. Exercise has many health benefits and it’s also vital to help keep your BMR up. You can choose from a variety of options for physical activity based on how fit you are currently. Whether it’s going to the gym, running, cycling, dancing, drumming or even just walking, it’s all good. Do something!
The Menu & Food substitutions
Here is the full meal plan. I’ve given some information about each meal along with the substitutes for certain food items. If you can’t find one to your liking then leave me a comment below.
Breakfast – A simple Frittata. Spinach and Feta is a classic combination and it works great in a frittata. This vegetarian breakfast will fill you up and keep you satiated till lunch. Remember you can play around with the ingredients in the frittata. Got some left over meat or veggies? Toss them in. Double the recipe and make a big batch for the entire week.
Lunch – A chicken salad. It’s pretty basic but just a few small things give you a salad full of flavour. I like to use my own Headbanger’s Kitchen mayonnaise which takes less than 10 minutes to make. I’ve got a bunch of salad recipes you can swap this out with if you want something else. Vegetarians can substitute the chicken with paneer, for vegans you can use tofu and vegan mayo.
Dinner – For dinner it’s PIZZA NIGHT!!! I’ve got a couple of pizza recipes like my cauliflower pizza and my meatzza. But this recipe is the fastest and best tasting one of you ask me. As always you can use whatever toppings you like. If you are vegetarian then use mushrooms or bell peppers or something like that.
Just edit the quantities based on your appetite. If you have left over food you can always freeze it for up to a full month. So this is more just a list, quantities will vary based on how much you eat. Also double check if you have any of these things left over from last weeks meal prep before buying fresh stuff.
- Feta Cheese
- Shredded Mozzarella
- Heavy Cream
- Chicken (either raw or fully cooked like a rotisserie chicken)
- Lettuce (either one kind or like a mixed salad bag)
- Keto Mayo (or you can make your own with olive oil/avocado oil and an egg at home)
- Worcestershire Sauce
- Almond Flour
- Cream Cheese
- Marinara Sauce/Pizza Sauce
- Salt & Pepper (if you don’t already have it at home)
That should cover everything. Adjust the quantities based on how much you are going to eat. For example if you eat 2 eggs a day then that’s 14 eggs you need in total. If you eat say 1 chicken breast a day then get 7 chicken breasts. You get the idea. And just a reminder for my Indian viewers to check my Shopping guide for Indians for suggested brands.
Eat for the week
Try and eat the same food everyday and it will help you stay on course or at least 3-4 days in a row. After which you can rotate with another one of my meal plans.