Keto for Beginners
Keto For Beginners – Free Keto Meal Plan
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A full day’s meal plan
Keto for Beginners
Keto For Beginners – Free Keto Meal Plan
Yum
Votes: 6
Rating: 5
You:
Rate this recipe!
A full day’s meal plan
Ingredients
Breakfast – Masala Omelet
  • 3 Eggs
  • 20 grams Cheese
  • 20 grams Red onion
  • 1 Tbsp Heavy Whipping Cream
  • 1/2 Tsp Tumeric
  • 1/2 Tsp Kashmiri Red Chilli Powder
  • 1 Tbsp Ghee
  • Salt & Pepper to taste
  • Coriander
Lunch – Chilli Con Carne
  • 500 grams Beef Mince Try and get 80-20 ground beef
  • 100 grams Red onion Sliced
  • 10 grams garlic
  • 200 ml Tomato Puree You can also use fresh tomatoes or tomato paste and water
  • 1 Tbsp Avocado Oil
  • 1 Beef Stock Cube Or 250ml of beef stock
  • 1/2 Tsp Black Pepper
  • 1/2 Tsp Cumin
  • 1/2 Tsp Paprika
  • a few sprigs of rosemary
  • 200 ml Water
  • 1/2 Avocado
  • 1 Tbsp Sour Cream This is the amount for a single serving of chilli
  • Coriander for Garnish
  • a few drops of lime juice
  • Salt to Taste
Snack – Sauteed Mushrooms stuffed with Feta
  • 100 grams White Mushrooms
  • 5 grams garlic
  • 1 Tbsp Butter
  • 30 grams Feta Cheese
  • Fresh Basil for garnish
  • Salt & Pepper to taste
Dinner – Salmon with Asparagus in a creamy lemon sauce
  • 150 grams Salmon Filet
  • 400 grams Asparagus
  • 5 grams Capers
  • 2 Tbsp Heavy Cream/Double Cream
  • 2 Tbsp Water
  • 10 grams Red onion diced
  • 10 grams garlic
  • 3 Tbsp Butter
  • 1/2 Tsp Lemon Zest
  • 1 Tbsp Lemon Juice
  • 1 Tsp Parsley
  • Salt & Pepper to taste
Servings:
Units:
Instructions
Breakfast
  1. Crack the 3 eggs into a bowl and add in the chopped onion, coriander, salt, pepper, tumeric, chilli powder and heavy cream and beat well.
  2. Heat the ghee in a frying pan and once melted add in the beaten eggs. Grate in the cheese and cover and cook for about 4 minutes. Fold the egg and finish cooking.
  3. Serve with a side of salad.
Lunch
  1. Heat the avocado oil in the pan and add in the onions and cook on a medium-low heat for about 5-7 minutes till the onion has softened and is starting to get some colour. Add in the garlic and cook till golden brown.
  2. Then add the ground beef and cook for 5 minutes constantly stirring and breaking up any lumps that form. You can then season it with the salt, pepper, paprika, cumin and also throw in the rosemary spring. You can also use any dried herbs you like instead like oregano or marjoram.
  3. Cook the beef with the spices for about a minute and then add in the tomato puree, beef stock cube and water and give everything a good mix and cover and cook for 20-25 minutes. Even 5 minutes just open the lid, give everything a good mix and keep coking.
  4. After 25 minutes the chilli on carne is ready. Slice your avocado and season with salt and the lime juice. Serve the avocado along with the chilli and top with 1 tbsp of sour cream per portion. Enjoy!
Snack
  1. Separate the mushroom caps from the stalks. Heat the butter in your frying pan and once it melts add in the garlic and cook till it starts to turn golden brown.
  2. Add in the mushrooms, season with salt and pepper and pan fry. The mushrooms will release their water and you want to cook that out completely till the mushrooms start to caramelize and get some colour.
  3. Once done remove from the pan and top/fill with the feta cheese and garnish with chopped basil.
Dinner
  1. Prepare the asparagus by chopping off the bottom woody part of the asparagus which you don’t want to eat. Heat 1 tbsp of butter in your pan and add in the garlic. Once the butter has melted and the garlic is tarting to brown add in the asparagus and season with salt and pepper. Add in about 50ml of water and cover and cook with the lid on for about 4-5 minutes.
  2. After 4-5 minutes the water will evaporate and you want to cook the asparagus till it’s perfectly tender and has some colour on it. Once you have achieved that remove the asparagus and set it aside.
  3. In the same pan add a tbsp of butter and while it melts season your salmon filet with salt and pepper and then place in the frying pan. Cook for about 3-4 minutes each side till it’s perfectly cooked all the way through or to your liking. Remove and set the fish aside.
  4. Then add 1 tbsp of butter to the pan along with the red onion and fry. Add in the lemon zest, lemon juice, capers and 2 tbsp of water. Mix well and let it cook for a minute. Then add in the heavy cream and if it’s too thick add some more water.
  5. Taste and season as required and finish the sauce with some fresh parsley. Serve the fish over a bed of asparagus and pour the sauce right over it.