Keto Diet For Beginners Resources

If you're looking for a rich, flavorful, and low-carb meal, this Keto Garlic Butter Chicken with Creamy Spinach is a perfect choice! Juicy, golden-brown chicken breasts are smothered in a luscious Parmesan garlic sauce with tender sautéed spinach. This dish is packed with healthy fats and protein while keeping carbs to a minimum, making it ideal for keto lovers. Plus, it's quick and easy to whip up in just 30 minutes—perfect for a satisfying weeknight dinner!     🍽️Servings: 4   Prep Time: 10 minutes   Cook Time: 20 minutes   Ingredients:   - 4 boneless, skinless chicken breasts   - 2 tbsp olive oil   - 3 tbsp unsalted butter   - 4 cloves garlic, minced   - 1 cup heavy cream   - 1/2 cup grated Parmesan cheese   - 2 cups fresh spinach   - 1 tsp Italian seasoning   - 1/2 tsp red pepper flakes (optional)   - Salt & pepper to taste   Instructions:   1. Season the Chicken – Sprinkle both sides of ...

Adobo is a delicious and popular Filipino dish, and making it is quite simple. It involves cooking the meat in soy sauce, vinegar, garlic and black peppercorns. However, this version has a little twist. We add coconut cream to the dish to make it creamier and richer in taste.  Without further ado, here's the recipe. 🍽 Servings: 1     Ingredients :   150g Chicken Thighs or Legs   2 cloves Garlic, crushed   1 tsp Black Peppercorns   1 pc dried Bay Leaf   1 Tbsp Coconut vinegar   2 tsp low-sodium Soy Sauce   1.5 cups Chicken Stock   1.5 Tbsp Coconut Cream   1 tsp Olive Oil     Directions :   1) Heat olive oil in a braising pan.   2) Add chicken and sear until brown on both sides.   3) Add stock, vinegar, soy sauce, bay leaf, garlic, black peppercorns. Simmer for 20-25 minutes.   4) Reduce pan juices and stir in coconut cream.   5) Season as needed with salt.     ➡ ️ Nutritional In...

Coconut milk is a popular food ingredient that has been used for generations especially in tropical regions where coconuts abound. This keto chicken dish cooked in coconut milk is a delicious treat because the milk together with the seasonings added to the recipe create a creamy and flavorful meal. While it's a comfort food on cold nights, you can also enjoy it any time of the year. Servings: 1 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ingredients: 100 grams Bone-in Chicken Pieces 10 grams Ginger, thinly sliced 1 stalk Lemongrass 1 Green Chili 2 pcs Kaffir Lime Leaves 1 tsp Fish Sauce ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instructions: 1. Combine water, ginger, lemongrass, chili, kaffir lime leaves, and fish sauce in a pan. Bring to a boil. 2. Add chicken and coconut milk. 3. Simmer for 20-25 minutes, adding more water as needed. Nutritional Information: Energy - 294 kcal Protein - 20g (28%) Fat - 22g (67%) Carbohydrates - 3g (5%) Fiber - 1g There you have it! Hope you tried and enjoyed this delicious keto coconut milk braised chicken recip...

Have you ever smelled the aroma of beef cooked in herbs and spices? Ahh... it's heavenly! What's cooking in the pot is appetizing to look at, but you will savor it even more once you get your first bite. The delightful taste of these keto-friendly beef shanks will warm you from the inside. So, let's get cooking! Servings: 2 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ingredients: 300 grams Beef Shank 3 cloves Garlic, crushed 2 sprigs Rosemary 1 tbsp Red Wine Vinegar 3 cups Beef Stock 1 tbsp Olive Oil Salt and Pepper, to taste ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instructions: 1. Season beef shanks with salt and pepper on both sides. 2. Heat olive oil in a braising pan. Sear beef shanks until brown on both sides. Set aside. 3. Add garlic into the same pan and stir over low heat until lightly caramelized. 4. Add red wine vinegar, stock, and rosemary. 5. Return beef shanks into the pot and bring to a boil. 6. Cover and simmer for about 2 hours or until beef is fork-tender, adding more water as needed. Nutritional Information: Energy - 2...

This keto-friendly salad is pure perfection. The rotisserie chicken is excellently paired with the dressing which has a tangy flavor and a little bit of sweetness. It's very easy to make because you just toss everything in a bowl. It tastes delicious whether you serve it for lunch or dinner. Before you know it, it will be gone! So what are you waiting for? Servings: 1 Ingredients: ½ cup Diced Rotisserie Chicken 1 cup Shredded Romaine 1/4 Cherry Tomatoes, halved For the dressing: 2 tsp Dijon Mustard 1 tsp Sugar-Free Honey 1 tsp Cider Vinegar 1 tbsp Olive Oil pinch of Black Pepper pinch Salt Instructions: 1. Whisk together all ingredients for the dressing in a bowl. 2. Toss in all remaining ingredients. Nutritional Information: Energy - 324 kcal Protein - 20g (27%) Fat - 23g (65%) Carbohydrates - 7g (8%) Fiber - 2g How would you like an 8 week keto meal plan created by experts (nutritionists, personal trainers, and chefs) tailored to your goals and preferences that includes more de...

Another exciting, healthy dish for you tofu lovers! Mixed with spinach, tomatoes, coconut milk and curry paste, this keto-friendly tofu dish is easy to make, yet provides a delicious meal for you and your family. Full of flavor and character of its own, this simple keto recipe will be at the top of your meal planning list. So, let's get to it! Servings: 1 Ingredients: 1 Tbsp Olive Oil 100g Tofu in cubes 1/4 cup Tomatoes, sliced 1/4 cup Coconut Milk 1/2 Tbsp yellow Curry Paste 1/4 cup Water Salt and Pepper 1 cup Spinach Instructions: 1) Heat olive oil in a non-stick pan 2) Add the tofu cubes and garlic. Cook until light brown in color. 3) Add the tomatoes. 4) Pour the coconut milk over the pan 5) Add yellow curry paste and water. Mix the mixture. 6) Season with salt and pepper. 7) Add the spinach and cook until wilted. 8) Bring to simmer and serve. . Nutritional Information: Energy - 575.9 kcal Protein - 21.4g Fat - 47.5g Carbohydrates - 15.7g Want more delicious, healthy yet simple...

In the mood for Chinese food? How about this keto-friendly chili-black-bean pork and cabbage stir-fry? This flavorful recipe is easy to make and takes only 10 minutes to prepare. It's perfect for a quick lunch or dinner, but still a healthy and nutritious dish. Servings: 1 Ingredients: 150g minced pork 20g red bell pepper, cut into thin strips 20g Shallots, thinly sliced 1 tbsp chili-black-bean paste 75g cabbage, shredded Directions: 1) Sear pork in a non-stick pan until brown and fat is rendered. 2) Add shallots and bell peppers. Saute until aromatic. 3) Add chili-black-bean paste. Stir well. 4) Add cabbage and toss for 1-2 minutes. 5) Serve hot. Nutritional Information: Energy - 290 kcal Protein - 33g (49%) Fat - 13g (39%) Carbohydrates - 9g (12%) Fiber - 3g How would you like an 8 week keto meal plan created by experts (nutritionists, trainers, and chefs) tailored to your goals and preferences that includes more delicious and healthy recipes like this keto chili black bean por...

We often think that the more complex something is, the better it is. However, sometimes it's the simple things that make a difference. In preparing a meal, choosing simple ingredients can give you great results if you just change the way you cook it. This keto friendly, soft and delicious egg cloud is a wonderful choice for energizing and filling breakfast. Or you can also make it for lunch or dinner if you don't eat breakfast (like if you're on intermittent fasting). 🍽 Servings: 1 Ingredients: 2 Eggs 1 Tbsp Bacon, chopped, cooked 1 Tbsp Red Bell Pepper, chopped 1 Tbsp Green Onions, chopped (the greens) 2 Tomato slices 2 Cucumber slices Black pepper and salt Instructions: 1) Preheat the oven to 390F. Separate the yolks from the whites and place the whites in a bowl. Season with black pepper and salt. Mix with a mixer until fluffy and stiff. 2) Place a parchment paper on a baking dish and separate the egg whites into equal parts. 3) In each part, make a small hole and caref...

Are you a Mexican food or cheese lover? After you taste this delicious dip, you will want to make it over and over again! Makes nachos or crackers taste amazing. Servings: 10 Ingredients: •    1 tablespoon butter •    ½ small onion, chopped •    6 whole pimento peppers •    1 cup heavy whipping cream •    1 teaspoon xanthan gum •    ¾ cup shredded cheddar cheese •    1 cup shredded Gruyere cheese Steps: 1.    In a pot, melt your butter. 2.    Add in your onions and sweet peppers, sautéing for 3-5 minutes. 3.    When the onions are clear, pour in your cream and stir. 4.    Whisk in your xanthan gum. If it doesn’t thicken too much, add in another teaspoon. 5.    Once your cream is thick and is bubbling, slowly stir in your cheddar cheese - one small handful at a time. Make sure it melts before adding more. 6....

You can make one of the easiest ans tastiest dishes by cooking shrimps in butter. You will love it whether you eat it on its own or combine it with a salad. Shrimp and blue cheese also make a fantastic combination. It's very delicious and healthy. You can eat it for lunch or dinner. 🍽 Servings: 1 Ingredients: 120 grams Shrimp, peeled and deveined, cooked in 2 Tbsp Butter 1 cup Spinach ¼ cup Cherry Tomatoes ¼ cup black Olives, pitted and sliced 17 grams of Blue Cheese 1 Tbsp Olive Oil, to serve 1 tsp Lemon Juice, to serve ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instructions: 1. Prepare all the ingredients. 2. Add the spinach to the lunch box. 3. Slice the tomatoes in half and also add to the lunch box. 4. Add the black olives. 5. Add the buttered shrimps. 6. Add the blue cheese. 7. Lastly, add olive oil and squeeze lemon juice.  Nutritional Information: Energy - 488.8 kcal Protein - 30.1g Fat - 38.8g Carbohydrates - 4.8g How would you like an 8 week keto meal plan created by experts (nutritionists, trainers, an...

This breaded shrimp uses pork rinds as a coating instead of the usual bread crumbs, and it actually tastes better! Plus, seasoning the shrimps with spices and parmesan helped to enhance the flavor and gave it a new taste. This is absolutely love at first bite! 🍽 Servings: 1 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ingredients: 100 grams Shrimp, shelled and deveined 1Tbsp Parmesan Cheese ¼ tsp Chili powder ¼ tsp Paprika ¼ tsp Garlic powder ¼ tsp dried Oregano Salt, to taste 1 Tbsp Olive Oil, for frying 1 Egg, whisked 25 grams Pork rinds 1 Tbsp Mayonnaise, as dip, to serve ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instructions: 1. Prepare two bowls: one with parmesan cheese and another one with the spices. 2. Season the shrimps with the spices. 3. Add the parmesan cheese. 4. Mix until the shrimps are fully coated. Set aside. 5. Prepare another two bowls: one with whisked egg and another one with pork rinds. 6. Dip the shrimp, one at a time into the egg. 7. Finally, coat the shrimps with pork rinds. 8. Place into a plate. 9...