Keto for beginners
Keto For Beginners – Free Keto Meal Plan – Week 4
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Keto meal plan for week 4
Keto for beginners
Keto For Beginners – Free Keto Meal Plan – Week 4
Yum
Votes: 4
Rating: 4.75
You:
Rate this recipe!
Keto meal plan for week 4
Ingredients
Breakfast – Keto bread with salmon and cream cheese.
Lunch – Bell Peppers stuffed with meat, mushrooms & spinach
  • 250 grams Ground Pork
  • 250 grams Ground Chicken
  • 100 grams Mushrooms
  • 100 grams Spinach
  • 1.5 Tbsp Everything Bagel Seasoning I use this
  • 1/2 Tsp Chilli Flakes
  • 1 Tsp Paprika
  • 2 Tsp Fresh Parsley
  • 50 ml Heavy Cream
  • 50 grams Cheddar Cheese
  • 50 grams Shredded Mozzarella Cheese
  • 1 Tbsp Sour Cream Optional
  • 30 grams Butter I recommend this
  • 5 Bell Peppers you can use any colour that you like.
  • 2 Tsp Avocado Oil
  • Salt & Pepper to taste
  • 50 grams Olives
Snack – Creamy Broccoli Soup
  • 500 grams broccoli
  • 30 grams Butter
  • 50 ml Heavy Cream
  • 30 grams Feta Cheese
  • Salt & Pepper to taste
  • Water to boil the broccoli
Dinner – Beef & Brussel Sprouts
  • 500 grams Beef Steak This should be about 2 large steaks of about 250g raw weight.
  • 250 grams Brussel Sprouts
  • 1 Tbsp Avocado Oil
  • 1 Tbsp Butter
  • 1 sprig Rosemary
  • 10 grams garlic
  • salt and pepper to taste
Servings:
Units:
Instructions
Breakfast
  1. In a large mixing bowl whisk together the almond flour, baking powder and everything bagel seasoning. Then add in the avocado oil and egg and whisk well. Grease the inside of a ramekin or mug with butter and pour in the batter. Microwave for 90 seconds or bake in the oven at 190C for 10-12 minutes or the toothpick comes out clean. Once the bread has cooled, remove from the ramekin and slice. You can either eat it as it is, toast it in the toaster or on a skillet.
  2. For the cream cheese mixture let the cheese come to room temperature and mix with the capers and the dill. You can also use olives instead of capers and parsley instead of dill. Now this makes about 7 servings with each serving being about 15 grams. You want to put 1 serving on each slice of toast.
  3. So spread the cream cheese on your Keto bread, top with a slice of salmon on each and finish with some fresh dill. Enjoy your breakfast. This is a single serving recipe but you will have about 4 servings of cream cheese left which you can store in the fridge and use later.
Lunch
  1. Start by slicing the bell peppers in half vertically and removing the seeds and wriggly bits from inside. Alternatively you can stand the pepper up, cut around the top part and pop out the seeds and stems.
  2. Place the peppers in a baking tray and drizzle the 2 tsp of avocado oil over, you can also use olive oil or you can brush them with butter. In fact you can brush the oil on as well. You want to make sure the open side of the peppers is facing up when doing this. Season well with salt and pepper and bake in the oven at 190C for 10-15 minutes till they start to get tender. In the even you don’t have an oven you can cook the peppers on a dry frying pan, on a low heat, covered with a lid, for 10 minutes.
  3. Once the peppers are done flip them over to remove any water that collects in them and allow them to cool.
  4. To make the stuffing heat the butter in a pan and once melted add in your meat and sautee. You want to keep working the meat and breaking it up so no lumps form. Season the meat with the Everything Bagel seasoning and also the chilli flakes and paprika and continue cooking.
  5. Once the meat turns sort of gray and starts to get some colour add in the mushrooms and spinach and mix well. You can also cover it with a lid for 2-3 minutes to allow the spinach to wilt. Both mushrooms and spinach tend to release water so cook that water out and then add in the cheese, heavy cream, sour cream, sliced olives and parsley.
  6. Give everything a good mix and cook the meat till all the liquid in the pan dries up. Then flip the peppers back over and stuff it with the meat mixture, top with cheese, sprinkle some fresh parsley and place in the oven at 200C for about 10 more minutes till the cheese is nicely brown and golden. If you don’t have an oven, put the peppers in a dry pan on a low heat and cover and cook with the lid on for 7 minutes. Halfway through make sure to open it up and throw in about a tbsp of water and cover it. This will create some steam that will help melt the cheese.
  7. Anyway garnish with some fresh parsley and serve.
Snack
  1. Separate your broccoli florets from the stem and give them a good wash. You can also make this recipe with frozen broccoli. The stem can be used as ‘fake potatoes’ in a number of dishes. Alternatively you can use boil it, blend it and use it to thicken sauces.
  2. Get a large pot of water on the stove and season it with salt and bring it to a boil. You want to make it salty like sea water. Once it’s boiling add in your broccoli and cook for about 4-5 minutes till the broccoli is nice and tender. To check run your knife through a floret and it should cut through like butter.
  3. Add the boiled broccoli into your blender along with the butter (which should melt from the heat of the broccoli) along with the heavy cream. You also want to add about 200ml or a cup of the water in which you boiled the broccoli.
  4. Then give it all a good blitz, taste for seasoning and add salt and pepper as desired. If you feel the soup is too thick then add some more of the water. If it’s too salty then just add some plain water instead. Then to check the portion size you want to pour out the soup into a large bowl and weigh it and divide by 4. Since this recipe makes 4 servings.
  5. Serve your soul in a mug, crumble your feta cheese on top and finish with some freshly cracked black pepper. Enjoy!
Dinner
  1. Remove the steaks from the fridge and allow them to come to room temperature. Then season with salt and pepper on both sides and let it sit for 15 minutes.
  2. Prepare your brussel sprouts by cutting the bottom stem off and then slicing down the middle. Also remove any tough leaves if they are there. You want to wash them thoroughly before cooking.
  3. Bring some salted water to the boil and add in the brussel sprouts and boil for 3-5 minutes. If you want them to have a bit of bite then 3, if you want them softer then 5 minutes. Once done, remove with a slotted spoon and set aside.
  4. Now get your cast iron skillet on the stove to cook the steaks and heat up the avocado oil. Once it’s smoking hot place the steaks in the pan and allow them to cook for about 3-4 minutes on 1 side before flipping them over. Immediately add the butter, garlic and rosemary into the pan and then baste the steaks with the butter till they cook on the 2nd side. This should take about 3 minutes.
  5. Remove the steaks from the pan and set them on a plate to rest. In the same pan add in the brussel sprouts and cook them. If there are any resting juices in the plate from the steak pour those in the pan as well. Once the brussel sprouts have some nice colour on them remove from the pan.
  6. Slice your steak and serve it with the brussel sprouts. This recipe makes 2 servings. So 1 steak with half the brussel sprouts is your meal. Just remember the 250g steak is the RAW weight of the steak, it will weigh less once cooked.