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...

Hoisin sauce is a spicy, fragrant commonly used in Cantonese and other southern Chinese cuisine as a glaze for meat, an addition to stir fries, or as dipping sauce. For this dish we're going to use hoisin sauce along with butter, black peppercorns, ginger and prawns to create a classic combination of flavors. The few ingredients needed for this meal and can be whipped up in a matter of minutes. This easy-to-make Chinese dish is truly delectable and will keep you wanting for more. So let's get to it!   Servings: 1 Ingredients: 100g Prawns, peeled and deveined 1 Tbsp Butter 1 tsp cracked Black Peppercorns 1 tsp Ginger, minced 1 Tbsp Hoisin Sauce 1.5 tsp Sesame Seeds Spring onions for garnish Directions: 1) Heat butter in a pan. 2) Add ginger and black pepper. Sauté until aromatic.. 3) Add prawns and stir for 1-2 minutes. 4) Stir in hoisin sauce. 5) Top with sesame seeds and spring onions to serve. Nutritional Information: Energy - 252 kcal Protein - 21g (34%) Fat - 15g (52%) Car...

Butter chicken is a classic Indian dish that has been savored for generations. It is spiced, creamy and absolutely mouthwatering. You can serve this keto-friendly version over cauliflower rice or eat it on its own for lunch or dinner. So, let's make some! Servings: 1 Ingredients: 100g Chicken breast, diced 10g minced Garlic 10g minced Shallots 5g minced Ginger 2 tsp Curry Powder 2 tsp Tomato Paste 1 Tbsp Butter 2 Tbsp Heavy Cream 1/2 cup Chicken Stock Fresh Cilantro for garnish Directions: 1) Melt butter in a pan. 2) Add ginger, garlic and shallots. Saute until aromatic. 3) Add tomato paste and curry powder. Roast for about a minute. 4) Add chicken stock and bring to a simmer. 5) Add chicken pieces and simmer for 10 minutes. 6) Add heavy cream and simmer until thick. 7) Top with fresh cilantro. Nutritional Information: Energy - 395 kcal Protein - 23g (25%) Fat - 29g (67%) Carbohydrates - 9g (8%) Fiber - 3g Hope you tried and enjoyed this delicious keto Indian recipe. How would ...

In the mood for Mexican food while on the keto diet? These keto-friendly tortillas are definitely delicious and perfect to make quesadillas and tacos combined with your choice of meat and veggies. Great for lunch or dinner. Let's make some, shall we? Servings: 10 tortillas Ingredients: 1 cup coconut flour 4 tablespoons psyllium husk powder ½ cup softened butter, coconut oil, or grass-fed lard ¼ teaspoons garlic powder ¼ teaspoons cumin ½ teaspoons red chili powder 2 cups hot broth or hot water Steps: 1. Add all dry ingredients to a bowl. Mix well. 2. Add butter and/or coconut oil and mix thoroughly. 3. Pour hot broth into the bowl and stir with a spoon until the butter is melted and everything is well incorporated. 4. Roll dough into a log shape. Cut into 8 equal parts. 5. Grease a griddle, cast iron skillet, or frying pan lightly with butter or coconut oil, then heat to medium heat. 6. Shape each part into a ball. On a sheet of parchment paper, take ea...

No, there's no misspelling here. Quorn is a meat substitute product and you might be wondering if you can eat it while on heto. Yes, you can! But you need to make sure to choose the right quorn product when preparing your keto meals. This Hunan style quorn and broccoli stir-fry is a restaurant-level dish but don't worry, it's very simple to make. Bursting with great flavors, this Chinese dish is definitely a must-try. So, what are we waiting for? Servings: 1 Ingredients: 75g Quorn Nuggets 25g Broccoli, trimmed into florets 30g Red Bell Pepper, diced 10g Minced Garlic 1 Tbsp Vegetable Oil 1 Tbsp Chili Bean paste 1/2 cup Water 1 Tbsp Vinegar 2 tsp low-sodium Soy Sauce 2 Tbsp Tomato Sauce (sugar-free) How to make: 1) Heat vegetable oil in a pan. Add quorn nuggets and brown slightly on both sides. 2) Add ginger and chili bean paste. Stir until aromatic. 3) Add water, vinegar, soy sauce and tomato sauce. Simmer 5 ...

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 tomato soup uses simple, healthy ingredients, and the steps are very easy to follow. But don't let that fool you. Once you taste it you're gonna crave for more. So you better make enough for everyone! You can serve it for lunch or dinner. It's great during cold weather, but it's also a comfort food that tastes wonderful year round. Let's make it, shall we? Servings: 4 Ingredients: 1 can tomato paste 1 cup heavy whipping cream ¾ cup shredded Asiago cheese ¼ cup water 1 teaspoon oregano 1 teaspoon minced onion 1 teaspoon minced garlic Salt and pepper to taste Steps: 1.    Place your tomato paste, minced onion, and garlic into a pot. Set the heat to medium and pour in your cream. 2.    Bring to a boil while you whisk the mixture together. 3.    Once it’s boiling, add in your Asiago cheese a little at a time. It should start to thicken. 4.    Add in the water and cook for an additional 4-5 minutes. 5.    Se...

This all-vegetable keto recipe is bursting with traditional flavors of green curry paste, coconut milk, and Thai basil. Curry paste adds the magic of that fragrant flavor. This exotic Asian dish with its powerful taste makes a great lunch or dinner. So, let's get busy!   Servings: 1 Ingredients: 30g fresh Shiitake Mushrooms 15g Red Bell Pepper, cut into strips 30g Eggplant, sliced 1 Tbsp Olive Oil 1/2 Tbsp Green Curry Paste 1/4 cup Coconut Milk 1.5 tsp Vegan Fish Sauce 6-8 pieces fresh Thai Basil Directions: 1) Heat olive oil in a pan. Add green curry paste and roast until aromatic. 2) Add coconut milk, water, and fish sauce. Bring to a boil. 3) Add eggplants, shiitake, bell peppers, and basil leaves. Simmer for 5-7 minutes. Nutritional Information: Energy - 293 kcal Protein - 3.4g (5%) Fat - 28g (84%) Carbohydrates - 9g (12%) Fiber - 5g How would you like an 8 week keto meal plan created by experts (nutritionists, personal trainers, and chefs) tailored to your goals and prefere...

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...

You love tofu and are wondering if you can include it in your keto diet meal plans. Well, good news! The answer is yes! While it's true that tofu contains carbohydrate, the amount is low, so it's considered keto-friendly. In addition, tofu is a great source of protein which is an important part of the keto diet. So, let's make these keto teriyaki tofu steaks. Servings: 1 Ingredients: 150g firm Tofu 1 tsp minced Ginger 1 Tbsp low-sodium Soy Sauce 1 Tbsp Mirin 2 tsp sugar-free Maple Syrup 1/4 cup Water 1 Tbsp chopped Scallions 1 Tbsp Sesame Oil 1 tsp Sesame Seeds Directions: 1) Stir together water, soy sauce, mirin, maple syrup, spring onions, sesame oil, and ginger in a bowl 2) Pan-fry tofu in a lightly oiled non-stick pan. 3) Pour in teriyaki sauce mixture and simmer into a glaze. 4) Top with sesame seeds and scallions. . Nutritional Information: Energy - 366 kcal Protein - 25g (24%) Fat - 28g (67%) Carbohydrates - 8g (9%) Fiber - 4g How would you like an 8 week keto meal p...