The ketogenic diet is a very successful weight-loss program. It utilizes high fat and low carbohydrate ingredients in order to burn fat instead of glucose.
It can be quite an uphill task to plan and make such meals for oneself. Being surrounded by fast food restaurants and processed meals, it can be a challenge to avoid carb-rich foods, but proper planning can help.
When you plan to start the ‘Keto diet’ it is, in itself a big challenge to complete it, reach your goal while not falling down in the midst of the journey. If you have the intentions to go for it, it might be true as well that you would be battling several fears in mind like.. Will I enjoy the drill? Will it be practically feasible for me? Will I not fall out from the program due to boredom? And many more…
This journey can be made possible if you eat the right meals, enjoy them, and they work for your benefit, to give the end results that this diet promises.
The most simple solution to all of this lies in taking help from an expert, who has spent time, put in research and has taken care of the practical aspects too, to provide you keto friendly diet plans.
We are providing you a 7 day diet plan.
You can see for yourself, the variety of meals and the recipes with nutritional information.
DAY 1:
- Breakfast: Ketogenic green smoothie
- Lunch: 15 minute Tamarind marinated steak salad
- Dinner: Garlic ghee pan fried Cod, Cauliflower tabouleh salad
DAY 2:
- Breakfast: Guacamole topped scrambled eggs
- Lunch: Garlic bacon wrapped chicken bites
- Dinner: Lemon black pepper tuna salad/ optional snack: Almond butter fudge
DAY 3:
- Breakfast: Bacon Lemon Thyme breakfast muffins
- Lunch: Mustard Sardines salad
- Dinner: Beef Curry/ Optional Snack: leftovers from day 2, Almond Butter fudge
DAY 4:
- Breakfast: Matcha Smoothie Bowl
- Lunch: Chicken noodle soup
- Dinner: Thai Chicken and rice
DAY 5:
- Breakfast: Super quick scramble/ or left over muffins from day 3
- Lunch: Mini Zucchini avocado burgers
- Dinner: Pan fried pork tenderloin/ Spinach almond stir fry
DAY 6:
- Breakfast: Ghee and coconut coffee/ or left over muffins from day 3
- Lunch: Broccoli bacon salad with onions and coconut cream
- Dinner: Grilled chicken skewers with garlic sauce
DAY 7:
- Breakfast: Spring soup with poached eggs
- Lunch: Easy Zucchini beef saute with garlic and cilantro
- Dinner: Creamy tomato basil chicken pasta
Recipes relevant to the diet plan are mentioned below.
KETOGENIC GREEN SMOOTHIE
INGREDIENTS
• 2 cups spinach (or kale)
• 10 almonds (raw)
• 2 brazil nuts
• 1 cup coconut milk (unsweetened – from refrigerated cartons not cans)
- 1 scoop Amazing Grass Greens Powder
INSTRUCTIONS
- Place the spinach, almonds, brazil nuts, and coconut milk into the blender fi
- Blend until pureed.
- Add in the rest of the ingredients and blend
NUTRITION INFORMATION
Calories: 380 Fat: 30 g Carbohydrates: 13 g Sugar: 3 g Fiber: 8 g Protein: 12 g
15 MINUTES TAMARIND MARINATED STEAK SALAD
INGREDIENTS
• 2 large handfuls (2.5 oz or 75 g) salad greens
• 1⁄2 red bell pepper, chopped into slices
• 6-8 grape or cherry tomatoes, chopped into halves • 4 radishes, sliced
• 1 Tablespoon olive oil
• 1⁄2 Tablespoon fresh lemon juice
• Salt to taste
• 1⁄2 lb (250 g) steak
• 1⁄4 cup (60 ml) gluten-free tamari soy sauce
• Olive or avocado oil to cook steak in
INSTRUCTIONS
1. Marinade the steak in the tamari soy sauce.
2. Prepare the salad by tossing the bell pepper, tomatoes, radishes, and salad greens with the olive oil, lemon juice, and salt to taste.
3. Divide salad between 2 plates.
4. Place avocado oil(or olive oil) into a frying pan on high heat and cook the marinated steak (or grill the steak) to the level of doneness you like.
5. Place the steak on a plate for 1 minute. Cut the steak into slices, and place half of the slices on top of each salad.
NUTRITION INFORMATION
Calories: 500 Fat: 37 g Carbohydrates: 4 g Sugar: 1 g Fiber: 2 g Protein: 33 g
GARLIC GHEE PAN FRIED COD
INGREDIENTS
• 4 cod lets (approx 0.3 lb each)
• 3 Tablespoons ghee
• 6 cloves of garlic, minced
• 1 Tablespoon garlic powder (optional)
- Salt to taste
INSTRUCTIONS
1. Melt the ghee in a frying pan.
2. Add in half the minced garlic to the pan.
3. Place the cod lets into the pan and cook on medium to high heat. Sprinkle with salt and garlic powder.
4. As the fish cooks, it’ll turn from translucent to a solid white color. Wait for the white color to creep half-way up the side of the sh and then ip the sh and add the rest of the minced garlic.
5. Cook until the whole let turns a solid white color (it should also bake easily). 6. Serve with some of the garlic and ghee from the pan.
NUTRITION INFORMATION
Calories: 160 Fat: 7 g Carbohydrates: 1 g Sugar: 0 g Fiber: 0 g Protein: 21 g
CAULIFLOWER TABOULEH SALAD
INGREDIENTS
• 100 g (3.5 oz) cauliflower florets
• 2 Tablespoons parsley, finely diced • 3 mint leaves, finely diced
• 2 cherry tomatoes, diced
• 1 slice lemon diced
• 1 Tablespoon olive oil
• Salt and pepper to taste
INSTRUCTIONS
1. Food process the cauliflower florets to form a couscous like texture. Make sure the florets and the food processor is dry to prevent a mash from forming instead.
- Mix the food processed cauliflower florets with the finely diced herbs, tomatoes, lemon slice, olive oil, and salt and pepper to taste.
NUTRITION INFORMATION
Calories: 80 Fat: 7 g Carbohydrates: 5 g Sugar: 2 g Fiber: 2 g Protein: 1 g
GUACAMOLE TOPPED SCRAMBLED EGGS
INGREDIENTS
• 3eggs
• 1 Tablespoon coconut oil
• 1⁄4 cup guacamol
- Salt to taste
INSTRUCTIONS
1. Place the coconut oil into a pan. Add the eggs and scramble over a low heat.
2. Place the scrambled eggs into a bowl and top with the guacamole. If you want, you can add salt.
NUTRITION INFORMATION
Calories: 370 Fat: 23 g Carbohydrates: 4 g Sugar: 1 g Fiber: 2 g Protein: 18 g
INGREDIENTS
• 1 large chicken breast, cut into small bites (approx 22-27 pieces) • 8-9 thin slices of bacon, cut into thirds
• 3 Tablespoons garlic powder (or 6 crushed garlic if preferred)
GARLIC BACON WRAPED CHICKEN BITES
INGREDIENTS
• 1 large chicken breast, cut into small bites (approx 22-27 pieces) • 8-9 thin slices of bacon, cut into thirds
• 3 Tablespoons garlic powder (or 6 crushed garlic if preferred)
INSTRUCTIONS
1. Preheat oven to 400F(205C) and line a baking tray with aluminium foil.
- Place the garlic powder into a bowl and dip each chicken bite into the garlic powder.
3. Wrap each short bacon piece around each garlic chicken bite. Place the bacon wrapped chicken bites on the baking tray. Try to space them out so they’re not touching.
4. Bake for 25-30 minutes until the bacon turns crispy. Turn the pieces after15 minutes if you can remember.
NUTRITION INFORMATION
Calories: 230 Fat: 13 g Carbohydrates: 5 g Sugar: 2 g Fiber: 1 g Protein: 22 g
LEMON BLACK PEPPOR TUNA SALAD
INGREDIENTS
• 1⁄3 cucumber, diced small
• 1⁄2 small avocado, diced small
• 1 teaspoon lemon juice
• 1 can (4-6 oz or 100-150 g) of tuna
- 1 Tablespoon Paleo mayo
• 1 Tablespoon mustard
• Salt to taste
• Salad greens (optional)
• Black pepper to taste
INSTRUCTIONS
1. Mix together the diced cucumber and avocado with the lemon juice.
2. Flake the tuna and mix well with the mayo and mustard.
3. Add the tuna to the avocado and cucumber. Add salt to taste.
4. Prepare the salad greens (optional: add olive oil and lemon juice to taste).
- Place the tuna salad on top of the salad greens.
6. Sprinkle black pepper on top.
NUTRITION INFORMATION
Calories: 480 Fat: 40 g Carbohydrates: 11 g Sugar: 2 g Fiber: 8 g Protein: 45 g
ALMOND BUTTER FUDGE
INGREDIENTS
• 1 cup almond butter (unsweetened)
- 1 cup coconut oil
• 1⁄4 cup coconut milk
• 1 teaspoon vanilla extract
• Stevia to taste
INSTRUCTIONS
1. Melt the almond butter and coconut oil so that they’re soft.
2. Blend all the ingredients together well.
3. Pour the mixture into a baking pan and refrigerate for 2-3 hours for it to set.
- Cut into chunks and serve.
NUTRITION INFORMATION
Net carbs – approx. 3g net carbs per serving.
BACON LEMON THYME BREAKFAST MUFFINS
INGREDIENTS
• 3 cups almond our
• 1 cup bacon bits
• 1⁄2 cup ghee, melted
• 4eggs
• 2 teaspoons lemon thyme
• 1 teaspoon baking soda
• 1⁄2 teaspoon salt (optional)
• EQUIPMENT – muffin pan and muffin liners
INSTRUCTIONS
1. Preheat oven to 350F.
2. Melt the ghee in a mixing bowl.
3. Add in the almond our and baking soda.
4. Add in the eggs.
5. Add in the lemon thyme (use other herbs if you prefer)and the salt.
6. Mix everything together well.
7. Lastly, add in the bacon bits.
8. Line a muffin n pan with muffin n liners. Spoon the mixture into the muffin pan (to around 3⁄4 full).
9. Bake for 18-20 minutes until a toothpick comes out clean when you insert it into a muffin.
NUTRITION INFORMATION
Calories: 300 Fat: 28 g Carbohydrates: 7 g Sugar: 1 g Fiber: 3 g Protein: 11 g
MUSTARD SARDINES SALAD
INGREDIENTS
• 1 can (4-5 oz) sardines in olive oil
• 1⁄4 cucumber, peeled and diced small • 1 Tablespoon lemon juice
• 1⁄2 Tablespoon mustard
• Salt and pepper to taste.
INSTRUCTIONS
1. Drain most of the olive oil from the sardines.
2. Mash up the sardines.
3. Combine the sardines, diced cucumbers, lemon juice, mustard, and salt and pepper. Mix well.
NUTRITION INFORMATION
Calories: 260 Fat: 20g Carbohydrates: 0g Protein: 25g
BEEF CURRY
INGREDIENTS
- 1 lb beef round or other boneless cut, cut into 1-inch cubes (I like to use boneless
short-ribs) - 1 medium onion, sliced
- 1 Tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1 teaspoon cardamom
- 3⁄4 cup of coconut milk (the solid part of a can of refrigerated coconut milk)
- 2 carrots, sliced (optional)
- 1 bell pepper, diced (optional)
- 10 button mushrooms, diced (optional)
- 1 Tablespoon fish sauce
- 1 teaspoon freshly grated ginger
- 2 cloves garlic, minced
- 1⁄4 cup fresh basil leaves, chopped
- Salt to taste
- Coconut oil to cook in
INSTRUCTIONS
1.In a sauce pan, saute the beef and onions in coconut oil on medium heat for5-6 minutes until the beef is browned.
2. Add the spices, coconut milk, carrots, bell peppers, mushrooms, and sh sauce.
Bring to the boil, then cover and simmer for 1 hour until the beef is tender.
3. Add the chopped basil, garlic, ginger, and salt to taste and simmer for10 more minutes.
NUTRITION INFORMATION
Calories: 440 Fat: 33 g Carbohydrates: 11 g Sugar: 2 g Fiber: 4 g Protein: 25 g
EDITOR’S NOTE: For many more delicious, easy, and low cost recipes and a complete 30 day Keto Meal Plan so that you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.
MATCHA SMOOTHIE BOWL:
INGREDIENTS
• 1 teaspoon matcha powder
• 1 scoop greens powder (optional)
• 8 oz (240 ml) coconut yogurt (or regular Greek yogurt if you’re ok with dairy) • 1 Tablespoon chia seeds
• 1 Tablespoon goji berries
• 1 Tablespoon coconut flakes
• 1 Tablespoon cacao nibs
• Stevia to taste (optional)
INSTRUCTIONS
1. Blend the matcha powder with the yogurt. Add in stevia to sweeten it if you want.
- Pour the smoothie into a bowl.
- Top with the chia seeds, goji berries, coconut flakes, and cacao nibs.
- Enjoy with a spoon.
NUTRITION INFORMATION
Calories: 420 Fat: 28 Carbohydrates: 25 Sugar: 6 Fiber: 17 Protein: 13
CHICKEN NOODLE SOUP:
INGREDIENTS
• 3 cups chicken broth (approx 720ml)
• 1 chicken breast, chopped into small pieces (approx 240g or 0.5 lb)
- 2 Tablespoons avocado oil
• 1 stalk of celery, chopped (approx 57g)
• 1 green onion, chopped (approx 10g)
• 1⁄4 cup cilantro, nely chopped (approx 15g)
• 1 zucchini, peeled (approx 106g)
• Salt to taste.
INSTRUCTIONS
1. Dice the chicken breast.
2. Add the avocado oil into a saucepan and saute the diced chicken in there until cooked.
3. Add chicken broth to the same saucepan and simmer.
4. Chop the celery and add it into the saucepan.
5. Chop the green onions and add it into the saucepan.
6. Chop the cilantro and put it aside for the moment.
7. Create zucchini noodles – I used a potato peeler to create long strands, but other options include using a spiralizer or a food processor with the shredding attachment.
8. Add zucchini noodles and cilantro to the pot.
9. Simmer for a few more minutes, add salt to taste, and serve immediately.
NUTRITION INFORMATION
Calories: 310 Fat: 16 g Carbohydrates: 6 g Sugar: 3 g Fiber: 2 g Protein: 34 g
THAI CHICKEN AND RICE
INGREDIENTS
• 1 head of cauliflower
• 1 Tablespoon freshly grated ginger
• 3eggs
• 3 chilies – pick your favourite
• 3 cloves of garlic, crushed
• Meat from a whole chicken (or use 3-4 cooked chicken breasts), shredded • Salt to taste
• Coconut oil to cook with
• 1 Tablespoon coconut aminos or tamari soy sauce (optional)
• 1⁄2 cup cilantro, chopped (for garnish)
INSTRUCTIONS
1. Break the cauliflower into florets and food process until it forms a rice-like texture (may need to be done in batches).
- Place the cauliflower into a large pan with coconut oil and cook the cauli ower
rice (may need to be done in 2 pans or in batches). Keep the heat on medium
and stir regularly. - In a separate pan, scramble the eggs in some coconut oil. Add the scrambled
eggs to the cauliflower rice. - Add in the ginger, garlic, and the chopped chilies.
- When the cauliflower rice is soft, add in the shredded chicken meat.
- Add in the coconut aminos/tamari soy sauce and salt to taste. Mix well.
- Garnish with cilantro.
NUTRITION INFORMATION
Calories: 350 Fat: 11 g Carbohydrates: 9 g Sugar: 4 g Fiber: 4 g Protein: 55 g
SUPER QUICK SCRAMBLE
INGREDIENTS
• 3 eggs, whisked
• 4 baby bella mushrooms
• 1⁄4 cup red bell peppers
• 1⁄2 cup of spinach
• 2 slices of deli ham
• 1 tablespoon of coconut oil or ghee
- Salt and pepper to taste
INSTRUCTIONS
1. Chop up the vegetables and the ham.
2. Place1⁄2 table spoon of butter into a frying pan and melt. Saute the vegetables and ham.
3. Place the whisked eggs into a separate frying pan with the other 1⁄2tablespoon of butter. Cook on medium heat and keep stirring to prevent overcooking.
- Once the eggs are cooked, season them with salt and pepper to taste.
5. Lastly, add the sauted vegetables and ham in with the eggs and mix. Serve immediately.
NUTRITION INFORMATION
Calories: 350 Fat: 29 g Carbohydrates: 5 g Sugar: 3 g Fiber: 1 g Protein: 21 g
MINI ZUCCHINI AVOCADI BURGERS
INGREDIENTS
• 1 large zucchini, chopped into 1⁄2-inch (1 cm) thick slices (around 14-16 slices) • 1⁄2 lb (225 g) ground beef
• 1⁄4 avocado, cut into small slices
• 2 Tablespoons (30 ml) olive or avocado oil for greasing baking tray
• 2 teaspoons (10 g) salt
• 1 Tablespoon Paleo mayo
• 1 Tablespoon mustard
INSTRUCTIONS
1. Preheat oven to 400F (200C).
2. Grease a baking tray with olive or avocado oil and sprinkle 1 teaspoon of salt across it.
3. Place the zucchini slices on the baking tray.
4. Form small balls from the ground beef and press into patties–around7or8 patties – and place on the baking tray.
5. Place baking tray into oven and bake for 15 minutes. Alternatively, instead of baking them, you can grill the zucchini and beef patties or pan-fry them in some olive or avocado oil.
6. Meanwhile, slice the avocado into small thin slices.
7. Put the mini burgers together using the zucchini slices as buns – add a slice of avocado to each burger and top with condiments like Paleo mayo and mustard.
NUTRITION INFORMATION
Calories: 370 Fat: 30 g Carbohydrates: 9 g Sugar: 4 g Fiber: 6 g Protein: 23 g
PAN FRIED PORK TENDERLOIN
INGREDIENTS
• 1 lb pork tenderloin
• Salt and pepper to taste
- 1 tablespoon coconut oil
INSTRUCTIONS
1. Cut the 1 lb pork tenderloin in half (to create 2equal shorter halves).
2. Place the 1 tablespoon of coconut oil into a frying pan on a medium heat.
3. After the coconut oil melts, Place the 2 pork tenderloin pieces into the pan.
4. Leave the pork to cook on its side. Once that side is cooked, turn using tongs to cook the other sides. Keep turning and cooking until the pork looks cooked on all sides.
5. Cook all sides of the pork until the meat thermometer shows an internal temperature of just below 145F (63C).
6. The pork will keep on cooking a bit after you take it out of the pan.
7. Let the pork sit for a few minutes and then slice into 1-inch thick slices with a sharp knife.
NUTRITION INFORMATION
Calories: 330 Fat: 15 g Carbohydrates: 0 g Sugar: 0 g Fiber: 0 g Protein: 47 g
SPINACH ALMOND STIR FRY
INGREDIENTS
• 1 lb spinach leaves
• 3 Tablespoons almond slices
• Salt to taste
• 1 Tablespoon coconut oil for cooking
INSTRUCTIONS
1. Place the 1 tablespoon coconut oil into a large pot on medium heat.
2. Add in the spinach and let it cook down.
3. Once the spinach is cooked down, add the salt to taste and stir.
4. Before serving, stir in the almond slices.
NUTRITION INFORMATION
Calories: 150 Fat: 11 g Carbohydrates: 10 g Sugar: 1 g Fiber: 6 g Protein: 8 g
EDITORS NOTE: If you’re looking for absolute guidance for ‘Keto’ we recommend ‘The Keto Begining’ as a very useful resource for you to embrace ketosis with the right approach.
GHEE AND COCONUT COFFEE:
INGREDIENTS
• 1⁄2 Tablespoon (7 g) ghee
• 1⁄2 Tablespoon (7 g) coconut oil
• 1-2 cups (240-480 ml) of whatever coffee you like (or black or rooibos tea) • 1 Tablespoon (15 ml) almond milk or coconut milk
INSTRUCTIONS
1. Put the ghee, coconut oil, almond milk (or coconut milk), and the coffee into a blender.
2. Blend for 5-10 seconds. The coffee turns a foamy, creamy color. Pour it into your favorite coffee cup and enjoy!
3. If you don’t have a blender, then try using a milk frother.
NUTRITION INFORMATION
Calories: 150 Fat: 15 g Carbohydrates: 0 g Sugar: 0 g Fiber: 0 g Protein: 0
BROCCOLI BACON SALAD WITH ONIONS AND COCONUT CREAM:
INGREDIENTS
• 1 lb broccoli florets
• 4 small red onions or 2 large ones, sliced
• 20 slices of bacon, chopped into small pieces • 1 cup coconut cream
• Salt to taste
INSTRUCTIONS
1. Cook the bacon first, and then cook the onions in the bacon fat.
- Blanche the broccoli florets(or you can use them raw or have them softer by
boiling them). - Toss the bacon pieces, onions, and broccoli florets together with the coconut
cream and salt to taste. - Serve at room temperature.
NUTRITION INFORMATION
Calories: 280 Fat: 26 g Carbohydrates: 8 g Sugar: 2 g Fiber: 3 g Protein: 7 g
GRILLED CHICKEN SKEWERS WITH GARLIC SAUCE :
INGREDIENTS
For the Skewers
- 1 lb chicken breast, cut into large cubes (approx 1-inch)
- 1 onion, chopped
- 2 bell peppers, chopped
- 1 zucchini
For the Garlic Sauce
- 1 head garlic, peeled
- 1 teaspoon salt
Approx. 1⁄4 cup lemon juice
• Approx. 1 cup olive oil - Additional ingredients for the marinade
1⁄2 cup olive oil
• 1 teaspoon salt
INSTRUCTIONS
1. Heat up the grill to high. If using wooden skewers, soak them in water first.
- For the Garlic Sauce, place the garlic cloves and salt into the blender. Then add
in around 1⁄8 cup of of the lemon juice and 1⁄2 cup of olive oil. - Blend well for 5-10 seconds, then slow your blender down and drizzle in more lemon juice and olive oil alternatively until you hear the blender sound shift a bit (it’s subtle!). The consistency will then change into mayo-like consistency. If it doesn’t work, don’t worry – the sauce won’t look amazing, but it’ll still taste good!
- Keep half the garlic sauce to serve with. Take the other half of the garlic sauce and add in the additional 1⁄2 cup of olive oil and teaspoon of salt. Mix well – this makes the marinade.
- Chop the chicken, onion, bell peppers, and zucchini into approximate 1-inch cubes or squares. Mix them in a bowl with the marinade.
- Place the cubes on skewers and grill on high until the chicken is cooked (usually, we grill on the bottom for a few minutes to get the charred look and then move the skewers to a top rack with the lid down to cook the chicken well).
- Serve with the garlic sauce you kept.
NUTRITION INFORMATION
Calories: 580 Fat: 33 g Carbohydrates: 11 g Sugar: 1 g Fiber: 2 g Protein: 55 g
SPRING SOUP WITH POACHED EGG:
INGREDIENTS
• 2eggs
• 32 oz (1 quart) chicken broth
• 1 head of romaine lettuce, chopped • salt to taste
INSTRUCTIONS
1. Bring the chicken broth to a boil.
2. Turn down the heat and poach the 2 eggs in the broth for 5minutes (fora slightly-runny egg).
3. Remove the eggs and place each into a bowl.
4. Add the chopped romaine lettuce into the broth and cook for a few minutes until slightly wilted.
5. Ladle the broth with the lettuce into the bowls.
NUTRITION INFORMATION
Calories: 150 Fat: 5 g Carbohydrates: 11 g Sugar: 5 g Fiber: 7 g Protein: 16 g
EASY ZUCCHINI BEEF SAUTE WITH GARLIC AND CILANTRO:
INGREDIENTS
• 10 oz (300 g) beef, sliced into 1-2 inch strips (against the grain if you can) • 1 zucchini (approx. 300 g), cut into 1-2 inch long thin strips
• 1⁄4 cup cilantro, chopped
• 3 cloves of garlic, diced or minced
• 2 Tablespoon gluten-free tamari sauce
• Avocado oil to cook with (or coconut oil or olive oil)
INSTRUCTIONS
1. Place 2 tablespoons of avocado oil into a frying pan on high heat.
- Add the strips of beef into the frying pan and saute for a few minutes on high heat.
- When the beef is browned ,add in the zucchini strips and keep sauteing.
- When the zucchini is soft, add in the tamari sauce, garlic, and cilantro.
- Saute for a few minutes more and serve immediately.
NUTRITION INFORMATION
Calories: 500 Fat: 40 g Carbohydrates: 5 g Sugar: 2 g Fiber: 1 g Protein: 31 g
CREAMY TOMATO BASIL CHICKEN PASTA:
INGREDIENTS
• 2 chicken breasts, cubed
• 2 Tablespoons ghee or coconut oil to cook in
• 1 can diced tomatoes (14 oz or 400g)
• 1⁄2 cup basil, chopped
• 1⁄4 cup coconut milk
• 6 cloves garlic, minced
• Salt to taste
• 1 zucchini, shredded or spiralized (for the pasta) or spaghetti squash
INSTRUCTIONS
- Saute the diced chicken in the ghee or coconut oil until cooked and slightly
browned. - Add in the can of diced tomatoes and add in salt to taste. Place on a simmer and
cook the liquid down. - In the meantime, prepare the pasta. If using zucchinis, shred them in the food
processor or use a julienne peeler or a spiralizer. If using spaghetti squash, chop it in half, remove the seeds, cover lightly with some coconut oil and microwave each half for 7 minutes. - Add the basil, garlic and coconut milk to the chicken and cook for a few minutes longer.
- Place half of the pasta into each bowl and top with the creamy tomato basil chicken.
NUTRITION INFORMATION
Calories: 540 Fat: 27 g Carbohydrates: 15 g Sugar: 8 g Fiber: 4 g Protein: 59 g
EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.
Reference: https://ketosummit.com