Keto for Beginners - Episode 2
Keto for Beginners – Free Keto Meal Plan
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Votes: 3
Rating: 5
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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
Keto for Beginners - Episode 2
Keto for Beginners – Free Keto Meal Plan
Yum
Votes: 3
Rating: 5
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 – Spinach and Feta Omelet
  • 3 Eggs
  • 3 Rashers bacon Optional
  • 50 grams Feta Cheese
  • 100 grams Baby Spinach
  • 1 Tbsp Heavy Whipping Cream
  • 1/2 Tsp Dried Oregano
  • 1/2 Tsp Black Pepper
  • 1 Tbsp Butter
  • 1/4 Tsp Red Chilli Flakes
  • Salt to Taste
  • 1 Tbsp Avocado Oil If not using bacon
Lunch – Hamburger Steak with Broccoli
  • 500 grams Beef
  • 500 grams broccoli
  • 1 Tsp Everything Bagel Seasoning I use this
  • 5 Slices Cheese
  • 1 Tbsp Avocado Oil
  • 1 Tbsp Butter
  • 50 ml Water
  • Salt & Pepper to taste
  • 2 Slices Gherkins
Snack – HK’s Caprese
Dinner – Pan Roasted Chicken with Curry Sauce and Green Beans
  • 500 grams Boneless Chicken Skin on if possible
  • 50 ml Heavy Whipping Cream
  • 5 grams garlic
  • 1 Tsp Curry Powder I recommend this
  • 1 Spring Onion
  • 30 grams Cheddar Cheese
  • 1 Tbsp Avocado Oil I recommend this
  • 250 grams Green Beans
  • 1 Tbsp Butter I recommend this
  • Salt & Pepper to taste
Servings:
Units:
Instructions
Breakfast
  1. Crack the eggs into a bowl and season with the salt, pepper, dried oregano and add the heavy whipping cream and whisk well.
  2. Then fry the bacon in a cold pan and once cooked to your liking remove and set aside. Then chop the bacon. If you skipping the bacon just heat your avocado oil in the frying pan.
  3. In the residual bacon fat in the pan add the spinach and cook till it wilts down. Also season with a pinch of salt. Once wilted add in the butter and mix well.
  4. Then pour in the eggs and mix so that the egg hits all parts of the pan and then turn the heat down to low and crumble in the feta cheese and top with the chopped bacon.
  5. Cover with a lid and cook for about 4 minutes on a low heat till the egg is cooked all the way through. You can also fold the omelet if you like or even put the pan under the grill.
  6. Once the egg is cooked, sprinkle the chilli flakes on top and enjoy. This 3 egg recipe is 1 serving.
Lunch
  1. Using your food scale portion out the meat for the burgers. Now you want to use 115-120g on average per patty. So when you buy 500grams of beef you can make 5 patties of 120g each. Every country sells different size packets so there is no standard but you can basically cook all the burgers in advance depending on how much ground beef you buy.
  2. Once you weighed out your meat shape the patty by hand or in a burger mold. Season both sides of it with salt and pepper.
  3. Heat the avocado oil in a cast iron skillet and when it’s smoking hot lay down the burgers and cook for 3-4 minutes till a beautiful crust develops. Use a medium-high heat to cook. When one side is done flip it over, lay the cheese slices on the patty and cover and cook with the lid on for 2-3 minutes so the cheese melts. Remove the patty and set aside.
  4. Remove any excess oil from the pan and throw in the broccoli along with the water and cover and cook till the broccoli is nice and tender. Add in the butter and everything bagel seasoning and give it a good mix.
  5. Serve the burger patties and broccoli. Now 2 burger patties plus about 1/2 the broccoli should be sufficient for 1 serving which is what you will eat. Keep the left overs for the next day. Top the burger patties with gherkins if you like. Jalapenos is also an option.
Snack
  1. Cut the cherry tomatoes and the bocconcini into halves and also chop the basil by placing the leaves on top of each other, then rolling them and then chopping it.
  2. Mix 1 tbsp of olive oil with 1 tsp of balsamic vinegar and salt to taste in a bowl and whisk till emulsified. Add in the cheese, tomatoes and basil and mix well.
  3. Enjoy the salad. This recipe is for 1 serving of the salad, you can make a bigger batch and use as required.
Dinner
  1. Season the skin side of the chicken with salt and set aside for 15 minutes. This draws out some of the moisture from the skin making it super crispy. Also prep your green beans by chopping off the ends and cutting into halves. Prep the spring onion by cutting the white part, the middle part and the green part and keep them separately.
  2. Heat the butter in a non stick skillet and once melted add in the green beans, season with salt and add some water.
  3. Cover and cook with the lid on a medium heat for about 5 minutes or the beans are cooked to your liking. Once done set them aside and get on to cooking the chicken.
  4. Heat the avocado oil in a pan and once it’s smoking hot add the chicken in skin side down. Season the flesh side with salt and pepper and let it cook for 5 minutes on a medium-high heat without touching to ensure a delicious crispy skin.
  5. Once done flip it over and cook for another 3-4 minutes and then set it aside to rest.
  6. In the same pan now add the white part of the spring onion and the garlic and cook till the garlic starts to turn golden brown. Then add in the curry power and cook for 60 seconds.
  7. Your chicken should have had some resting juices by now so pour that along with about 50ml of water and deglaze the pan. Add in the heavy whipping cream and grate the cheese in as well.
  8. Now cook this down till it’s to the thickness or your liking, Taste for seasoning and add in the middle part of the spring onion.
  9. Serve the chicken with the curry sauce and green beans and finish with the green part of the spring onion. Ideally just throw that into the sauce as well.
  10. This recipe makes about 2 servings. So half the sauce plus half the chicken and half the beans is 1 full meal. So this is basically 2 dinners.