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Keto Diet Plan Recipes

I. KETO BEER

Beers while on keto? Here are a few ones you can drink and still stay on keto. Remember, these are still alcohol and must be consumed in moderation. Also, alcohol is not good for the liver, as you know, and if you want to stay maximally healthy, it is always best to avoid liquor and stick to nutrient dense extra-curricular vegetables and fruits for splurges.

  • Rolling Rock Green Light - 2.6g Net Carbs
  • Miller 64 - 2.5 Net Carbs
  • Budweiser Select 55 - 1.9 Net Carbs
  • Michelob Ultra - 2.6 Net Carbs
  • Busch Light - 3.2 Net Carbs
  • Greens Trailblazer - 0.5 net carbs
Keto Beer
Keto Beer Instagram

II. KETO ENERGY DRINKS

Got used to consuming energy drinks? Here are some keto-friendly options you might want to try when you must drink some. But remember, it’s better if you want to avoid them totally!

  • Red Bull Total Zero - 0g Net Carbs
  • Zevia Zero Calorie Energy Drink - 1.9g Net Carbs
  • GURU Lite Natural Energy Drink - 4g Net Carbs
  • Rockstar Pure Zero - < 0.5 Net Carbs
  • Rockstar Zero Carb - 0g Net Carbs
  • Monster Energy Zero Ultra -2g Net Carbs
Keto Energy Drinks Pinterest
Keto Energy Drinks Instangram


III. KETO MILK

With these keto-friendly, unsweetened dairy-free options, you will never miss drinking milk anymore!

  • Almond Milk - 1-2g Net Carbs per 1 Cup Serving
  • Soy Milk - 2-4g Net Carbs per 1 Cup Serving
  • Cashew Milk - 1g Net Carbs 1 Cup per Serving
  • Hazelnut Milk - 2.5g Net Carbs per 1 Cup Serving
  • Coconut Milk - 7g Net Carbs per 1 Cup Serving
Keto Milk
Keto Milk Instagram


IV. KETO POTATO SALAD

A scrumptious salad recipe that is perfect for your lunch meal:

Servings: 6

Ingredients:

  • 1 large cauliflower
  • ¼ cup sour cream
  • ½ cup mayonnaise
  • 2 tablespoons white vinegar
  • 1 tablespoon mustard1 teaspoon celery seeds
  • ¼ teaspoon salt
  • 4 large, hard-boiled eggs*
  • ½ cup diced celery
  • 1 teaspoon fresh dill
  • 2 stalks green onions, thinly sliced

Procedure:

  1. Prepare the cauliflower by cutting the head into bite sized florets and steaming for 3-4 minutes or in a stovetop steamer until the cauliflower is only slightly tender. Set aside to cool.
  2. Make the dressing by whisking together sour cream, mayo, vinegar, mustard, celery seed, and salt.
  3. Mash the two reserved yolks into the cream mixture and whisk until very smooth.
  4. Add the cooled cauliflower, boiled eggs, celery, onion and dill. Stir to coat.
  5. Refrigerate for about 1 hour to allow the cauliflower to completely cool and the flavors to melt together. Garnish with green onion and serve cold!

Nutritional Information (per serving):

  • Calories – 234
  • Protein – 7g
  • Fat – 19g
  • Net Carbs – 5g
keto potato salad pinterest
keto potato salad


V. KETO STRAWBERRY MILKSHAKE

This Keto Strawberry Milkshake is definitely a chilling treat!

Servings: 1

Ingredients:

  • 3/4 cup Coconut Milk
  • 1/4 cup Heavy Cream
  • 7 Ice Cubes
  • 2 tbsp. Sugar-free Strawberry Torani
  • 1 tbsp. MCT Oil
  • 1/4 tsp. Xanthan Gum

Procedure:

  1. Add all ingredients to your blender.
  2. Blend everything together for 1-2 minutes or until the consistency is good for you.
  3. Pour out and enjoy!

Nutritional Information:

  • Calories – 368
  • Protein – 2g
  • Fat – 39g
  • Net Carbs – 2g
keto strawberry milkshake
keto strawberry milkshake instagram


VI. KETO TORTILLAS

These keto tortillas are definitely delicious and perfect to make quesadillas and tacos combined with your choice of meat and veggies.

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

Procedure:

  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 each ball and roll out as well as you can. If necessary, use a piece of parchment paper on top of the dough, as well. If the dough tears, it is easily fixed. Just keep working with it. Your goal is to get it spread out evenly.
  7. Grab a medium size pan lid, place it on top of the dough, twist, and lift. You will get perfectly round tortillas.
  8. Lift the parchment paper and place the tortilla over your hand, peeling the paper off with your other hand.
  9. Continue doing this until all of your dough is used. Don’t forget to use the excess dough to roll together for more tortillas.
  10. Put into the hot griddle until the bottom begins to brown, then flip. Cook both sides until nice and browned, remove, and enjoy.
  11. Use these to make quesadillas, tacos, and many other recipes!

Nutritional Information:

  • Calories – 132
  • Protein – 2g
  • Fat – 12g
  • Net Carbs – 2g
keto tortillas pinterest
keto tortillas instagram


VII. KETO TOMATO SOUP

These keto tortillas are definitely delicious and perfect to make quesadillas and tacos combined with your choice of meat and veggies.

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

Procedure:

  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 each ball and roll out as well as you can. If necessary, use a piece of parchment paper on top of the dough, as well. If the dough tears, it is easily fixed. Just keep working with it. Your goal is to get it spread out evenly.
  7. Grab a medium size pan lid, place it on top of the dough, twist, and lift. You will get perfectly round tortillas.
  8. Lift the parchment paper and place the tortilla over your hand, peeling the paper off with your other hand.
  9. Continue doing this until all of your dough is used. Don’t forget to use the excess dough to roll together for more tortillas.
  10. Put into the hot griddle until the bottom begins to brown, then flip. Cook both sides until nice and browned, remove, and enjoy.
  11. Use these to make quesadillas, tacos, and many other recipes!

Nutritional Information:

  • Calories – 132
  • Protein – 2g
  • Fat – 12g
  • Net Carbs – 2g
keto tomato soup pinterest
keto tomato soup instagram


VIII. KETO QUESO

Are you in love with cheese? Then this will absolutely be a dip that you will make over and over again! An amazing pair to nachos or crackers.

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

Procedure:

  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. Do the same thing with the Gruyere cheese, one small handful at a time.
  7. Add salt and pepper to taste.
  8. Serve with veggies, low-carb crackers, or throw on some low-carb nachos.

Nutritional Information:

  • Calories – 151
  • Protein – 5g
  • Fat – 14g
  • Net Carbs – 2g
keto cheese pinterest
keto cheese instagram


IX. THE BEST KETO FOODS

Sharing with you the list of food that is great to be included always in your keto diet:

  • Fatty Meats – pork, bacon, salmon, chicken, ground beef, etc.
  • Low Carb Veggies 
  • Eggs – a staple on keto, good source of protein and healthy fats
  • Berries – there are a lot of good options and berries are certainly one of them.
  • High Fat Dairy – cheese, creams, and butter
  • Oils – olive oil and MCT oil are just few of the good choices to use
The Best Keto Meals
The Best Keto Foods


X. CONSTIPATED ON KETO

Some of you may experience constipation during the first days or weeks of starting keto. Here are the things you can do to combat constipation:

  • Drink more water – you might be dehydrated so water will help to soften things up.
  • Drink coffee/tea – helps in bowel movement
  • Eat more Vegetables – eating veggies gives you more fiber
  • Take Magnesium – magnesium is important on keto and is considered a laxative which would help smooth things.
constipated on keto
constipated on keto instagram
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