Keto for Beginners - Episode 1
Keto for Beginners – Free Keto Meal Plan
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Votes: 16
Rating: 4.69
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A complete Keto meal plan to get your started
Prep Time
1 hour
Cook Time Passive Time
1 hour 1 hour
Prep Time
1 hour
Cook Time Passive Time
1 hour 1 hour
Keto for Beginners - Episode 1
Keto for Beginners – Free Keto Meal Plan
Yum
Votes: 16
Rating: 4.69
You:
Rate this recipe!
A complete Keto meal plan to get your started
Prep Time
1 hour
Cook Time Passive Time
1 hour 1 hour
Prep Time
1 hour
Cook Time Passive Time
1 hour 1 hour
Ingredients
Breakfast – Bacon, Eggs & Guacamole
  • 2 Eggs
  • 3 Rashers bacon
  • 1 Avocado about 250grams in weight
  • 50 grams Onion
  • 50 grams Tomato
  • 1 Tsp Lime juice
  • 5 grams Cilantro/Coriander
  • Salt & Pepper to taste
Lunch – Beef, Broccoli & Zucchini stir fry
Snack – Ham & Cheese Roll ups
  • 4 leaves Lettuce
  • 4 slices Cheese
  • 4 slices Ham
  • Mustard
Dinner – Chicken Salad with Peanut Butter Dressing
Servings:
Units:
Instructions
Breakfast
  1. Cut the avocado in half by running the knife around it. Then remove the seed with the help of the knife (watch video). The cut the flesh horizontally and vertically to create cubes and then scoop it out with a spoon. Season the avocado with salt, add in the onion, tomato, lime juice and cilantro and give it a good mix and mash. The guacamole is now ready.
  2. Fry the bacon by starting it in a cold pan on a medium flame and cook to your liking. The bacon fat should render out and once the bacon is done cooking remove from the pan.
  3. In the same pan crack 2 eggs and cook to your liking. You can scramble the eggs, you can beat them to make an omelet or you can just fry them. I like to cover it with a like for 2 minutes and cook it and I have perfect fried eggs.
  4. Don’t forget to season your eggs with salt and pepper. Enjoy the eggs with the bacon and guacamole. The guacamole should make 2 servings. So you effectively only eat 1/2 the avocado for breakfast.
Lunch
  1. Cut the broccoli florets from the stem and set them aside. Also chop the zucchini into small cubes or slices, however you like them.
  2. Heat the avocado oil in a skillet or non stick pan and once smoking add in the ground beef. Season with some salt and pepper and then cook for a minute or two before adding in the onions and garlic.
  3. Once the onions turn translucent and the garlic starts to brown add in the paprika, chilli flakes and thyme and give everything a good mix. Cook for a minute before adding the zucchini and the broccoli, season with salt and give it a good mix.
  4. Cover and cook for 3-4 minutes and then grate the cheddar cheese over the mixture and add in the heavy cream and cover and cook for another few minutes till the cheese melts. Give everything a good mix and then if there is too much liquid in the pan cook till that reduces down.
  5. Finally add in the cream cheese and mix everything well. Serve with some fresh parmesan grated on the top and a sprinkling of paprika. About 1 well filled bowl should be sufficient.
Snack
  1. Spread the mustard on the lettuce as you would on a slice of bread. You can also replace mustard with hot sauce (sugar free), BBQ sauce (Keto friendly) or a Keto mayo.
  2. Then place on a slice of ham, a slice of cheese and then just roll it up.
  3. Enjoy your wrap. You can also use turkey slices, chicken ham, roast beef etc. Use any cheese you like as well.
Dinner
  1. Place some cling flim/plastic wrap over the chicken thighs and beat them with the flat side of a meat mallet till they are nice and even. Season on both sides with salt, pepper and curry powder.
  2. Heat the avocado oil in a skillet and once smoking hot add the chicken and fry for about 3 minutes on each side till golden brown and fully cooked. Then set it aside on a plate to rest.
  3. To make the dressing microwave the peanut butter and water for 30 seconds and then whisk till you get a nice runny mixture. Add in the soya sauce, lemon juice, olive oil, stevia and salt and pepper and mix well. Also add in the resting juices from the chicken.
  4. Now please note, all stevia has a different level of sweetness so you want to add about 1/2 tsp equal of sugar. So with erythritol it’s normally 1:1 ratio as sugar so you’d use 1/2 tsp of erythritol if you use that instead of stevia.
  5. To assemble the salad just open up your mixed salad bag. You can alternatively just chop some lettuce, cabbage, baby spinach and a few cherry tomatoes to make your own mix. Pour over the dressing and then the black and white sesame seeds.
  6. Chop the chicken and add that on the salad and finish with some coriander.
Recipe Notes

Breakfast – The recipe for eggs and bacon is 1 serving for 1 meal. The guacamole should make 2 full portions, it can be 3 if your appetite is smaller.

Lunch – The recipe above makes 4 servings. So once you cook it separate it into 4 equal portions and eat 1 each day. If you’re a much bigger person than me then you can have more than 1 serving for lunch

Snack – This recipe is a two servings. Once again eat only if hungry. You  can eat 1 serving and if you still feel hungry eat another. A good idea is to have a cup of coffee/tea as well with it.

Dinner – The recipe above is for  1 serving. It’s a pretty large serving so once again if you feel two chicken thighs is too much for you make just 1 but eat the same amount of salad and dressing.