Keto Diet Plan

04/12/2022

Salmon is one of the best to eat when on a keto diet. It is rich in protein and omega-3 fatty acids. The combination of salmon and pesto is surprisingly good that you will look forward to having another round of this meal!

🍽 Servings: 1

Ingredients:
For the Salmon:
170g Salmon fillet
Salt and black pepper
1/8 tsp dried Thyme
1/8 tsp dried Rosemary

For the sauce:
1/4 cup fresh Basil
1 Tbsp Almonds
1 Tbsp Parmesan cheese
2 Garlic cloves
2 Tbsp Olive Oil
Salt and black pepper

Procedure:
For the Salmon:
1) Season the salmon fillet with all the spices and herbs.
2) Heat a non-stick pan and add olive oil.
3) Add the salmon to the skillet, skin down first. Cook for a few minutes.
4) Flip the salmon carefully and continue cooking until thoroughly cooked. Set aside.

For the sauce:
1) Using a food processor, prepare all the ingredients.
2) Add the ingredients in the food processor.
3) Pulse on high until everything is coarsely chopped, about 1 minute.
4) Serve the salmon with pesto and a slice of lemon.

➡️ Nutritional Information:
Energy - 606.9 kcal
Protein - 38.4g
Fat - 46.9g
Carbohydrates - 3.9g

09/28/2021

BBQ Chicken Kabobs Recipe

These chicken kabobs are easy to prepare but require at least 4 hours to marinate before cooking. It may be a little longer waiting period, but when you get your hands on this BBQ chicken, you will be more than satisfied with how delicious this recipe is.

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09/24/2021

A recipe that is bursting with traditional flavors of coconut milk and green curry paste with Thai basil. Curry paste is used to achieve that fragrant flavor, and its unique taste helps to make the dish more powerful.

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03/15/2021

When transitioning to a keto diet, some may experience hair loss. It can be frightening but there are a lot of factors that can affect this. Good thing there are ways to counteract this change, and one way is through the foods you eat. Here are some of the foods that can help promote healthy hair growth:

1) Salmon - excellent sources of omega-3 fatty acids which have been linked to hair growth.
2) Shrimp - great source of zinc, iron, vitamin A, B and D.
3) Oysters - another good source of zinc, which is known to help promote hair growth and repair cycle.
4) Nuts - high in protein and zinc, and are great for promoting strong and slinky hair.
5) Eggs - excellent source of omega-3s, and they also contain biotin. Just a note, it's the yolk that will make your hair beautiful and long, and not the egg white.
6) Spinach - loaded with nutrients like vitamin A and C, iron, folate and all promotes hair growth.
7) Meat - the protein in meat aids growth and helps repair and strengthen hair follicles.
8) Berries - rich in vitamin C, berries feed hair follicles and promotes blood circulation on the scalp.
9) Avocado - high in vitamins B and E which protects and strengthens hair.

02/23/2021

Microwave Pizza Bread

Who says you can't have pizza while you're on a diet? If you're on keto, you can definitely do that as long as the ingredients are keto-friendly. Just like this Pizza Bread that's a game-changer for your snack time. Absolutely delicious and filling at the same time.
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🍽 Servings: 1

Ingredients:
For the Bread Base:
1 Egg
1 tbsp Olive Oil
1 tbsp Milk
1 tbsp Almond Flour
1 tbsp Coconut Flour
¼ tsp Baking Powder
¼ tsp Italian Seasoning

For the Topping:
2 tbsp Sugar-Free Pizza Sauce
2 tbsp Shredded Mozzarella
6 slices Chorizo

Procedure:
1. Whisk together all ingredients for the bread base in a bowl. Pour into a microwave-safe dish and cook for 60-90 seconds.
2. Spread tomato sauce on top of the bread then top with shredded mozzarella and chorizo.
3. Return to the microwave to cook for another 60 seconds.

➡️ Nutritional Information:
Energy - 346 kcal
Protein - 16g (20%)
Fat - 30g (75%)
Carbohydrates - 5g (6%)
Fiber - 2g

02/22/2021

With so many varieties of cheese, you might be wondering which are safe to consume on the keto diet. This quick guide will help you decide which ones to choose that has the lowest carb content.

Cheese are a perfect addition to your keto meals and snacks. Not only because of its low carb content but it's also high in fat and has moderate protein content. It definitely adds texture and flavor to your dishes.

02/21/2021

Electrolytes are minerals found in the body which are important for different functions including heart health, bladder regulation, energy and brain function, etc.

When you are just starting with keto, make sure to drink lots of water, salt your foods with high quality Himalayan salt, increase your intake of fats (avocado, dark leafy greens, mixed nuts, fatty fish). Purpose is to keep your electrolytes in check.

Now let's break down the following electrolytes:
1) Potassium - crucial for heartbeat regulation and having normal blood pressure levels.
2) Sodium - the most important one to monitor when starting keto. When your body excretes water after restricting carbs, sodium comes with it.
3) Phosphorus - involved in cellular functions that work to help balance your body’s hormones, boost energy levels, utilize nutrients more effectively and improve digestion.
4) Magnesium - helps with muscle function, hormone regulation, food cravings, cramping and aids in the production of energy and protein.
5) Calcium - helps build strong bones.

02/19/2021

Chocolate Cupcakes

These easy-to-bake chocolate cupcakes are a great way to enjoy snack time. Baking has never been this easy thanks to this yummy recipe!
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🍽 Servings: 6

Ingredients:
1 cup Almond Flour
½ cup Erythritol
1/3 cup Cocoa Powder
1/3 cup Butter, melted
1 tbsp Gelatin Powder
3 Eggs, beaten

Procedure:
1. Preheat oven to 350F. Brush a muffin pan with butter.
2. Stir together all ingredients in a bowl.
3. Pour batter into prepared pan and bake for 10-12 minutes or until a toothpick inserted in the center comes out clean.

➡️ Nutritional Information:
Energy - 225 kcal
Protein - 7g (11%)
Fat - 21g (80%)
Carbohydrates - 7g (9%)
Fiber - 3g

02/17/2021

Aside from being nutritious, fish are very keto-friendly and you have different options to choose from. There are lots of recipes you can also make with them. Read this guide to find out some of the best options.

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01/09/2021

Blueberry Cheesecake Parfait

Indulge yourself to a creamy goodness with this Blueberry Cheesecake Parfait. In just 5 minutes of preparation, you can have a taste of this appetizing parfait. A heavenly dessert is what you need when you want to treat yourself to delicious and comforting food.
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🍽 Servings: 1

Ingredients:
For the Cheese Layer:
¼ cup Heavy Cream
1 oz Cream Cheese
2 tsp Powdered Erythritol

For the Fruit Layer:
2 tbsp Frozen Blueberries
½ tsp Powdered Erythritol

Procedure:
1. Toss together blueberries and erythritol in a bowl, slightly macerating the berries.
2. Whip all ingredients for the cheese layer in a separate bowl.
3. Layer fruit and cheese mixture in a glass.
4. Chill until ready to serve.

➡️ Nutritional Information:
Energy - 200 kcal
Protein - 2.7g (5%)
Fat - 20g (85%)
Carbohydrates - 5g (9%)
Fiber - 0.7g

01/06/2021

Avocado is an essential part of the ketogenic diet. This fruit is a great addition to your keto meals because of its high content of heart-healthy fats. It's loaded with vitamins and minerals too. Avocados are incredibly low in carb and there are a lot of delicious recipes you can make with this superfood.

Comment "Yes" if you love Avocado! 🥑

01/03/2021

Wondering if you've already hit ketosis even without testing? Here's a simple guide to find out how.