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KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

You’ve probably heard about the low-carb, high-fat diet that’s so popular among actors and models, and with good reason: low-carb diets offer proper nourishment with whole foods while keeping your body burning fat for fuel. This is a great way to be, as it makes fat loss largely effortless! But where does this “ketogenic” word fit into the picture? Well, ketogenic comes from the word “ketosis“, which is a state in which your body breaks down fat molecules into ketones to provide energy. This state is achieved through very low carbohydrate intake and higher than normal fat intake. The “normal” state of the body’s metabolism is called “glycolysis”, where carbs are burnt for energy. The long and short is that when your body is in carb-burning mode, it will use all available carbs for energy before it touches stored fat. In ketosis, your body is primed to burn fat, and this is great news for anyone trying to get trim and slim.

Benefits of Ketosis

By cutting carb intake significantly, we can drastically reduce insulin resistance, the precursor to type 2 diabetes. In addition, low-carb diets, along with exercise, can be very effective at helping alleviate the symptoms and progression of type 2 diabetes. Beyond that, ketosis itself is appetite-suppressing, meaning your hunger will naturally check itself, increasing your caloric deficit and making you lose fat even faster.

Getting Started

Ketosis takes some time to get into – about two weeks of low-carb eating is required for the initial adaptation. During this time there will be bouts of sluggishness, fatigue, headaches, and some gastrointestinal issues as you adapt, often referred to as “keto flu“. Proper electrolyte intake will correct most of these issues. In addition, the “diet” aspect of this ketogenic diet plan – that is, the caloric restriction – shouldn’t be worried about. Weight loss will come as your body regulates appetite as it the addiction to sugar and processed food lessens, so restricting calories during the initial two weeks isn’t recommended. The meal plan is designed to ensure you get three balanced, healthy meals a day that addresses fiber, satiation, and adequate protein intake. The greatest part of a ketogenic diet is the fact that it spares muscle loss, whereas a carb-based diet doesn’t. Weight lost in a high-carb, calorie-restricted diet will often come both from muscle and fat, whereas with keto, you can burn fat without sacrificing muscle. This is referred to often as “body recomposition” and leaves you with a much more preferred physique after weight loss.

Additional Points of Interest

Ketogenic diets often create a significant loss of water during the first phases. This is because carbs are converted to glycogen in your body, which is stored in water within the muscles and liver. As you deplete stored glycogen, your body flushes this water out. This is a huge part of the initial weight loss during the first few weeks of ketosis. While the rapid fat loss does occur at first, a lot of water weight is often dropped as well, but this is a great encouragement as it often results in both weight loss and less bloating, allowing clothes to fit better.
  • Meat: Beef, goat, lamb, turkey, pork, veal, chicken.
  • Fish: Salmon, trout, catfish, sardines, tuna, haddock, and many others.
  • Fruits: Strawberries, blueberries, raspberries, avocado.
  • Vegetables: Broccoli, asparagus, Brussels sprouts, cucumbers, and many others.
  • Nuts and Seeds: Almonds, walnuts, sunflower, pumpkin, sesame, etc.
  • Dairy Products: Cheese, Greek yogurt, sour cream, heavy cream.
  • Fats and Oils: Peanut Butte, flaxseed oil, butter, sesame oil, olive oil, and almond oil. ( If you want to see more ketogenic diet foods, read this: The Ultimate List of Foods to Eat on a Ketogenic Diet

Foods to Avoid on a Ketogenic Diet

  • Grains: Grains: Wheat, oats, corn, barley, and rye. Includes bread and pasta.
  • Artificial Sweeteners: Sucralose, Equal, Acesulfame, Splenda, Saccharin, etc.
  • Processed Foods: If it contains carrageenan, don’t eat it.
  • “Low-fat” products: Atkins products, drinks, gluten, diet soda, etc.

7-Day Ketogenic Diet Meal Plan And Menu

So you have found the ketogenic diet, have figured out your macros and you are itching to get started. Here is a ketogenic diet meal plan for one week. If you are just getting situated use this basic plan to help get going.

I HAVE LOST 45 POUNDS IN 4 MONTHS WITH A KETOGENIC DIET

I just started MONTH five of a ketogenic diet(45 lbs lost). I’m by no means an expert. I am now 46 years old and I have spent my entire life trying to lose weight. Ironically I have also spent years learning about nutrition and exercise. Figuring out macronutrients just comes naturally to me as I have done it so much over my life. By following a keto diet this is the first time I have seen any real success in losing unwanted pounds. This is despite years of working out and being active. I have had a very successful go of it so far, and I feel that a lot of you who are trying to get started with a ketogenic diet may get overwhelmed and confused with all of the numbers and information that is coming at you. Hence this ketogenic diet meal plan. It is what I am doing to keep things simple. I am a guy. I need simple. For me, I think that success with a keto diet is found with having some base meals and adding some variety later on if needed. Hell, I eat the same thing pretty much every day. Not too exciting but losing 45 pounds in 4 months IS exciting, so I am sticking with it. If it isn’t broken, don’t fix it.

7-DAY KETO DIET GROCERY LIST

The daily meals will be bacon and eggs, chicken with vegetables, and beef with vegetables. These are base meals and will provide good macros for some people. For others who need more food(fat), you can just add a keto-friendly snack or 2 to get your macros up to where they need to be. This is what I need to do.
  • A dozen eggs.
  • A package of bacon.
  • Butter. (real butter)
  • A pack of boneless SKIN ON chicken thighs
  • 1 onion.
  • 1 bell pepper (Green, red, yellow, that’s your choice.)
  • Two bulbs of garlic. (Optional, but very heart healthy.)
  • A big bag of mixed frozen vegetables, at least 12 cups worth. If you are not sure what to get, just pick something else that’s keto friendly like frozen broccoli.)
  •  a bag of almonds, and a jar of almond butter (very expensive – the cheapest I can find is 10$ for 750g at Costco).
  • A package of beef. You want to find some kind of beef that you can imagine cutting/dividing into 6 equal portions of about 5.5 ounces each(a bit bigger than a deck of cards.)

I AM ACTUALLY COOKING. WELL…SOME

I am not much for cooking but I am doing better. A ketogenic diet meal plan does work better when you have food ready to go. It takes the guesswork out and we need to keep this as simple as possible in order to have success.
  • Put the 12 thighs into the oven with all the cloves from a bulb of garlic. You should separate the cloves, but you don’t need to skin them. The heat from the oven will do that nicely, and you can peel them when you eat them.
  • While the thighs are cooking, hard boil the eggs. Then set them aside to cool.
  • Take a skillet, put some butter in it, and then fry up the bacon. (Note: Some might argue that butter isn’t needed. In my experience, you can either grease up that pan somehow, or your first strips of bacon will come out burnt.)
  • Dice up half the onion, and save the other half for next week.
  • Cut up the pepper
  • You might need to take the chicken out at this point. If it’s done, pull it out, and let it cool.
  • In the skillet (I love to use the bacon grease as a base) sauté the pepper and half onion, and another bulb’s worth of garlic cloves. (leave the skin on, just like before.)
  • Add the beef and brown it.

GETTING THE MEALS TOGETHER

  • Wash/rinse out 12 containers.
  • In 6 of them, put 2 chicken thighs each. Share the garlic between them, and evenly divide the fat juice.
  • In the other 6 evenly spoon out the beef/pepper/onion mix.
  • Take the veggie blend, and evenly pour it across the 12 containers, right on top of the meat.
  • Put them all in your fridge. If you have minimal fridge space you could just put some in there, and then rest in your freezer. Just pull another out when you pull from the fridge.
  • Pull out six plastic bags and put 2 hard-boiled eggs in each.
  • Evenly divide your remaining bacon by 6.
  • Now brown bag it, and put it in your fridge.

THE MACRONUTRIENTS OF THE KETOGENIC MENU PLAN

Right now you have 6 day’s worth of meals in your fridge
  • 6 bags with 2 hard-boiled eggs and bacon
  • 6 containers of thighs/veggies
  • 6 containers of Beef/Veggies
Okay, so this is only 6 days. Make extra for day 7 OR you can try to get creative and plan your own meals. Ruled. I have some awesome keto recipes if you are feeling brave. *I messed up. The macros of each “meal” above are too high in protein and too low in fat so reduce the amount of meat in each meal by about half AND add 1-2 tablespoons of olive oil to each meal(or some cheese). Please forgive me!! For this base ketogenic meal plan I am going to use the following macronutrient profile that I helped someone set up for themselves:

TOTAL CALORIES- 1570

  • Net carbs – 20g per day
  • Protein  – 80 g per day
  • Fat  – 130 g per day
Now divide each of those by 3(for 3 meals per day) and you get:
  • ≈7 net carbs per meal
  • ≈26 grams of protein per meal
  • ≈44 grams of fat per meal
Omg, so much math! If you halve the protein in each meal you will be pretty close to these totals PER MEAL!  Personally, I need more protein and fat each day and so will some of you. So I add in some snacks, cheese, or keto fudge during the day to get my macros up where they need to be. I also drink homemade Bulletproof coffee which for me is:
  • 1 cup coffee
  • 1 tbsp coconut oil
  • 1 tsp butter
  • 1 tbsp full-fat coconut milk(in a can)
This adds about 25g of fat to my day. If you got hungry on Day One between breakfast and lunch, or lunch and supper while you’re still at work eat more fat! You may also want to consider adding these fat-boosting strategies:
  • Full fat cream, butter, coconut oil, and MCT oil in your coffee.
  • Put a tablespoon of mayonnaise on the chicken while it’s baking.
  • Top the vegetables with some cheese before reheating.

SALT AND ELECTROLYTES WITH THE KETOGENIC DIET

It’s also worth pointing out that you may want to consider taking a multivitamin with the ketogenic diet meal plan. It is very low on Vitamins B1, D, E, and K. Calcium, Magnesium, Manganese, and Potassium are also very low, but we need to manage those as part of our electrolyte strategy anyways on keto. Do not omit essential electrolytes: Sodium (Na+), Chloride (Cl-), Potassium (K+), Magnesium (Mg++), Calcium (Ca++), Phosphate (HPO4–), Bicarbonate (HCO3-). Lack of electrolytes or more pointedly the body’s primary electrolyte sodium (aka Salt) is responsible for lethargy, brain fog, and keto flu symptoms on high fats diets. You should be aiming for at least 8 cups of water a day. I have a 600ml bottle and I empty it at least 10 times a day. That is a lot of water and yes I am going to the bathroom a lot. Carbs hold water, so with minimal carbs, this will speed up the flushing of water. So even more bathroom breaks.

BUT HOW DO I KEEP TRACK OF ALL OF THIS?!

The “easiest” way to actually track your eating(and thus your macros)  for your ketogenic diet meal plan is to set up a free account with MyFitnessPal. This app is both web-based and/or you can use it with your phone. I cannot stress the importance of tracking what you eat. Doing this has made all the difference in the world for me and is a huge part of my keto diet success. Once you get your account set up you just enter the food you eat and the app calculates your total consumption for each macro and your total calories. There is also a “bar code scanner” as part of the app. You use your phone to “scan” the bar code of the food you are eating and it enters it into your daily eating plan. Genius!

SUMMARY

I am proof that a ketogenic diet works. I also know that it can be confusing as hell trying to deal with all of the numbers and then figuring out what to eat. I am hoping that this 7-Day Ketogenic Diet Meal Plan will help you to stay calm(at least a little bit) and focused on your fat loss goals

KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

This is the Keto Diet Plan For Beginners and today we are going to walk you through some step-by-step tutorials to get you started on a lifelong weight journey. Remember, this isn’t a lose-weight quick scheme. This is forever.

After about a three weeks of writing my low carb and keto posts, I think it’s time to share a Keto Diet Plan for those of you interested in learning more about this diet.I don’t just want to share diet basics; you need to leave here with a real understanding of how keto works. That’s my job, to make this so simple anyone can do it. AlthoughI don’t want you to just know how to make keto work, I want you to understand keto inside and out!

Right now you probably just want to know what you need to eat, how much you should work out, and what foods you need to avoid. All of these components are important, but honestly, the most important thing you can do is truly understand how your body works, which we will get to after I give you what you want

RECOMMENDED KETO STARTER PRODUCTS:

Let’s get this party started!

KETO DIET PLAN FOR BEGINNERS: STATS

KNOW YOUR BODY:

1) The first thing you need to do before starting the plan is to figure out where you are right now.

Weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally.

You need to know these stats:

Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your true weight before eating and without clothing.

Height:  Hopefully you know this, but who knows, maybe you’ve grown!

Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips.

 

Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle.

Thigh: Stand with your feet about 12 inches apart. Measure your upper thigh at the widest part

Wrist: Measure in the dip between the bony part of your wrist and the start of your hand.

Forearm: Tense your muscle and measure the largest part of your forearm.

 

Once you have your stats, you can enter them into this BMI calculator to get your BMI.  As you can see, I have about 18% body fat.Keep all of your numbers in a progress journal that you can look back on to stay motivated and track your progress. Like this one – Check it out, this journal is PERFECT! It has pages for notes, goal setting, daily targets, exercise plans, measurement charts, and even a place for progress photos! How cool is that?!

 

2) Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for.  I love Bodybuilding.com and think that this article on the Keto Diet is perfect for beginners, so go check it out. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you.

KETO DIET PLAN FOR BEGINNERS: PERSONAL MACROS

 

3) Now that you have the information you need about your body’s present condition and info on ketosis, head over to this Keto Calculator Tutorial, and figure out how many grams of Carbohydrates, Fat, and Protein you need each day to lose weight. These numbers are critical so don’t forget to write them down. I keep a piece of paper pinned to my wall so I can easily see them when planning meals.

KETO DIET PLAN FOR BEGINNERS: GOALS

 

4) So, how are you feeling? Are you excited to see the numbers behind what you will be eating? You should be, because you are about to discover how you can lose weight, and still enjoy foods that taste amazing! This is going to be the last big project you complete before we get to the actual food.

5) By now you should know both where you are and where you want to be. Those are the first steps. Now it’s time to start planning your meals. You can use these food lists to help you figure out what kinds of foods you should be eating. Remember this is not a diet plan that has an end date. This is a lifestyle change that you will pass on to your children.

If you start at 20g of carbohydrates a day, you should slowly move to 50 as you reach your goal. Once you reach your goal, you can up your carbs as you see how they effect your weight. If you eat fruit for a week and gain weight, cut back. You have to figure out what works best for you. Ketosis is usually reached by only consuming 50g of carbs or less each day so that should be your starting range. I would not move past this until you have reached your goal weight and started to exercise daily (more about exercise is at the bottom of this post).

KETO DIET PLAN FOR BEGINNERS: FOOD

 

6) Now it’s your turn! Get to work creating healthy and delicious low carb, keto friendly meals you will love! If you’re wondering about what you can expect, be sure to read weekly experience posts and subscribe because I will be writing more daily!

KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

This is the Keto Diet Plan For Beginners and today we are going to walk you through some step-by-step tutorials to get you started on a lifelong weight journey. Remember, this isn’t a lose-weight quick scheme. This is forever.

After about a three weeks of writing my low carb and keto posts, I think it’s time to share a Keto Diet Plan for those of you interested in learning more about this diet.I don’t just want to share diet basics; you need to leave here with a real understanding of how keto works. That’s my job, to make this so simple anyone can do it. AlthoughI don’t want you to just know how to make keto work, I want you to understand keto inside and out!

Right now you probably just want to know what you need to eat, how much you should work out, and what foods you need to avoid. All of these components are important, but honestly, the most important thing you can do is truly understand how your body works, which we will get to after I give you what you want

RECOMMENDED KETO STARTER PRODUCTS:

Let’s get this party started!

KETO DIET PLAN FOR BEGINNERS: STATS

KNOW YOUR BODY:

1) The first thing you need to do before starting the plan is to figure out where you are right now.

Weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally.

You need to know these stats:

Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your true weight before eating and without clothing.

Height:  Hopefully you know this, but who knows, maybe you’ve grown!

Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips.

 

Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle.

Thigh: Stand with your feet about 12 inches apart. Measure your upper thigh at the widest part

Wrist: Measure in the dip between the bony part of your wrist and the start of your hand.

Forearm: Tense your muscle and measure the largest part of your forearm.

 

Once you have your stats, you can enter them into this BMI calculator to get your BMI.  As you can see, I have about 18% body fat.Keep all of your numbers in a progress journal that you can look back on to stay motivated and track your progress. Like this one – Check it out, this journal is PERFECT! It has pages for notes, goal setting, daily targets, exercise plans, measurement charts, and even a place for progress photos! How cool is that?!

 

2) Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for.  I love Bodybuilding.com and think that this article on the Keto Diet is perfect for beginners, so go check it out. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you.

KETO DIET PLAN FOR BEGINNERS: PERSONAL MACROS

 

3) Now that you have the information you need about your body’s present condition and info on ketosis, head over to this Keto Calculator Tutorial, and figure out how many grams of Carbohydrates, Fat, and Protein you need each day to lose weight. These numbers are critical so don’t forget to write them down. I keep a piece of paper pinned to my wall so I can easily see them when planning meals.

KETO DIET PLAN FOR BEGINNERS: GOALS

 

4) So, how are you feeling? Are you excited to see the numbers behind what you will be eating? You should be, because you are about to discover how you can lose weight, and still enjoy foods that taste amazing! This is going to be the last big project you complete before we get to the actual food.

5) By now you should know both where you are and where you want to be. Those are the first steps. Now it’s time to start planning your meals. You can use these food lists to help you figure out what kinds of foods you should be eating. Remember this is not a diet plan that has an end date. This is a lifestyle change that you will pass on to your children.

If you start at 20g of carbohydrates a day, you should slowly move to 50 as you reach your goal. Once you reach your goal, you can up your carbs as you see how they effect your weight. If you eat fruit for a week and gain weight, cut back. You have to figure out what works best for you. Ketosis is usually reached by only consuming 50g of carbs or less each day so that should be your starting range. I would not move past this until you have reached your goal weight and started to exercise daily (more about exercise is at the bottom of this post).

KETO DIET PLAN FOR BEGINNERS: FOOD

 

6) Now it’s your turn! Get to work creating healthy and delicious low carb, keto friendly meals you will love! If you’re wondering about what you can expect, be sure to read weekly experience posts and subscribe because I will be writing more daily!

KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

This is the Keto Diet Plan For Beginners and today we are going to walk you through some step-by-step tutorials to get you started on a lifelong weight journey. Remember, this isn’t a lose-weight quick scheme. This is forever.

After about a three weeks of writing my low carb and keto posts, I think it’s time to share a Keto Diet Plan for those of you interested in learning more about this diet.I don’t just want to share diet basics; you need to leave here with a real understanding of how keto works. That’s my job, to make this so simple anyone can do it. AlthoughI don’t want you to just know how to make keto work, I want you to understand keto inside and out!

Right now you probably just want to know what you need to eat, how much you should work out, and what foods you need to avoid. All of these components are important, but honestly, the most important thing you can do is truly understand how your body works, which we will get to after I give you what you want

RECOMMENDED KETO STARTER PRODUCTS:

Let’s get this party started!

KETO DIET PLAN FOR BEGINNERS: STATS

KNOW YOUR BODY:

1) The first thing you need to do before starting the plan is to figure out where you are right now.

Weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally.

You need to know these stats:

Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your true weight before eating and without clothing.

Height:  Hopefully you know this, but who knows, maybe you’ve grown!

Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips.

 

Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle.

Thigh: Stand with your feet about 12 inches apart. Measure your upper thigh at the widest part

Wrist: Measure in the dip between the bony part of your wrist and the start of your hand.

Forearm: Tense your muscle and measure the largest part of your forearm.

 

Once you have your stats, you can enter them into this BMI calculator to get your BMI.  As you can see, I have about 18% body fat.Keep all of your numbers in a progress journal that you can look back on to stay motivated and track your progress. Like this one – Check it out, this journal is PERFECT! It has pages for notes, goal setting, daily targets, exercise plans, measurement charts, and even a place for progress photos! How cool is that?!

 

2) Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for.  I love Bodybuilding.com and think that this article on the Keto Diet is perfect for beginners, so go check it out. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you.

KETO DIET PLAN FOR BEGINNERS: PERSONAL MACROS

 

3) Now that you have the information you need about your body’s present condition and info on ketosis, head over to this Keto Calculator Tutorial, and figure out how many grams of Carbohydrates, Fat, and Protein you need each day to lose weight. These numbers are critical so don’t forget to write them down. I keep a piece of paper pinned to my wall so I can easily see them when planning meals.

KETO DIET PLAN FOR BEGINNERS: GOALS

 

4) So, how are you feeling? Are you excited to see the numbers behind what you will be eating? You should be, because you are about to discover how you can lose weight, and still enjoy foods that taste amazing! This is going to be the last big project you complete before we get to the actual food.

5) By now you should know both where you are and where you want to be. Those are the first steps. Now it’s time to start planning your meals. You can use these food lists to help you figure out what kinds of foods you should be eating. Remember this is not a diet plan that has an end date. This is a lifestyle change that you will pass on to your children.

If you start at 20g of carbohydrates a day, you should slowly move to 50 as you reach your goal. Once you reach your goal, you can up your carbs as you see how they effect your weight. If you eat fruit for a week and gain weight, cut back. You have to figure out what works best for you. Ketosis is usually reached by only consuming 50g of carbs or less each day so that should be your starting range. I would not move past this until you have reached your goal weight and started to exercise daily (more about exercise is at the bottom of this post).

KETO DIET PLAN FOR BEGINNERS: FOOD

 

6) Now it’s your turn! Get to work creating healthy and delicious low carb, keto friendly meals you will love! If you’re wondering about what you can expect, be sure to read weekly experience posts and subscribe because I will be writing more daily!

Keto loaded Cheese Ball

PREP TIME15 mins
REFRIGERATE2 hrs
TOTAL TIME2 hrs 15 mins
COURSEAppetizer
CUISINEAmerican
SERVINGS16
CALORIES206 kcal

INGREDIENTS

  • 8 oz cream cheese
  • 1/4 cup sour cream
  • 2 tablespoons ranch seasoning
  • 3 teaspoons everything seasoning divided
  • Pepper
  • 2 scallions chopped divided
  • 8 oz bacon cooked, chopped and divided
  • 1/2 cup pickles chopped and dried with paper towels, reserve 1 tablespoon
  • 1/2 cup pecans toasted and chopped, divided
  • 1 jalapeño fire roasted and chopped, reserve 1 tsp
  • 3/4 cups cheddar cheese shredded and divided
  • 3/4 cups Colby Jack cheese shredded and divided
  • 1 tablespoon fresh parsley chopped

INSTRUCTIONS

  • Add cream cheese, sour cream, ranch seasoning,!1 teaspoon of everything seasoning, and pepper to a large bowl.
  • Mix thoroughly using a hand mixer to ensure even distribution of the seasonings.
  • Add 3/4 of the scallions, 6 oz of the bacon, pickles, 1/4 cup of the pecans, 3/4 of the jalapeño, 1/2 cup cheddar and 1/2 cup Colby Jack cheese into the cream cheese mixture.
  • Incorporate everything using a spatula.
  • Add the mixture onto plastic wrap and make a round ball.
  • Place in the refrigerator for at least two hours. If you’re in a hurry you can place it in the freezer for just until it firms up.
  • Before serving, mix all the reserved ingredients together in a large plate or bowl.
  • Remove the cheese ball from the plastic wrap and roll into the bacon, nuts and cheese mix.
  • Press the ball to ensure everything sticks.
  • Serve with crackers and vegetables.

NOTES

All recipes reflect approximate nutrition values for your convenience. Data is gathered by MyFitnessPal. Nutritional values can vary for each recipe based on variables such as measurement accuracy, different brands of ingredients, and so on. We make every effort to be as accurate as possible, but if exact calculations are required, user is advised to make their own calculations. Recipe author is not a nutritionist or dietician and recipes are not to be considered as any nutritional or medical advice. As with any diet, please consult your doctor before making changes to your diet.
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases with no cost to you.

NUTRITION

Serving: 1/16 recipeSugar: 1.1gFiber: 0.8gCalories: 206kcalFat: 18.2gProtein: 6.9gCarbohydrates: 1.9g

Keto loaded Cheese Ball

PREP TIME15 mins
REFRIGERATE2 hrs
TOTAL TIME2 hrs 15 mins
COURSEAppetizer
CUISINEAmerican
SERVINGS16
CALORIES206 kcal

INGREDIENTS

  • 8 oz cream cheese
  • 1/4 cup sour cream
  • 2 tablespoons ranch seasoning
  • 3 teaspoons everything seasoning divided
  • Pepper
  • 2 scallions chopped divided
  • 8 oz bacon cooked, chopped and divided
  • 1/2 cup pickles chopped and dried with paper towels, reserve 1 tablespoon
  • 1/2 cup pecans toasted and chopped, divided
  • 1 jalapeño fire roasted and chopped, reserve 1 tsp
  • 3/4 cups cheddar cheese shredded and divided
  • 3/4 cups Colby Jack cheese shredded and divided
  • 1 tablespoon fresh parsley chopped

INSTRUCTIONS

  • Add cream cheese, sour cream, ranch seasoning,!1 teaspoon of everything seasoning, and pepper to a large bowl.
  • Mix thoroughly using a hand mixer to ensure even distribution of the seasonings.
  • Add 3/4 of the scallions, 6 oz of the bacon, pickles, 1/4 cup of the pecans, 3/4 of the jalapeño, 1/2 cup cheddar and 1/2 cup Colby Jack cheese into the cream cheese mixture.
  • Incorporate everything using a spatula.
  • Add the mixture onto plastic wrap and make a round ball.
  • Place in the refrigerator for at least two hours. If you’re in a hurry you can place it in the freezer for just until it firms up.
  • Before serving, mix all the reserved ingredients together in a large plate or bowl.
  • Remove the cheese ball from the plastic wrap and roll into the bacon, nuts and cheese mix.
  • Press the ball to ensure everything sticks.
  • Serve with crackers and vegetables.

NOTES

All recipes reflect approximate nutrition values for your convenience. Data is gathered by MyFitnessPal. Nutritional values can vary for each recipe based on variables such as measurement accuracy, different brands of ingredients, and so on. We make every effort to be as accurate as possible, but if exact calculations are required, user is advised to make their own calculations. Recipe author is not a nutritionist or dietician and recipes are not to be considered as any nutritional or medical advice. As with any diet, please consult your doctor before making changes to your diet.
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NUTRITION

Serving: 1/16 recipeSugar: 1.1gFiber: 0.8gCalories: 206kcalFat: 18.2gProtein: 6.9gCarbohydrates: 1.9g

Keto Broccoli And Mushroom Beef Stir-fry

Ingredients

  • 1 lbs. thinly sliced beef strips
  • 1/2 lbs. broccoli florets
  • 6 thinly sliced mushrooms
  • 1 tsp grated ginger
  • 4 cloves garlic minced
  • 2 tbsp. oyster sauce
  • 1/4 tsp red pepper flakes
  • 3 tbsp. olive oil
  • 1/2 cup + 1 tbsp. soy sauce
  • 1/2 tbsp. vinegar
  • 1/2 tbsp. erythritol
  • 1/2 tsp black pepper
  • 1/2 tbsp. hot sauce
  • 1/4 tsp baking soda

Instructions

  1. Combine Beef, soy sauce, baking soda and xanthan gum in a Bowl and marinate for 15 minutes.
  2. Mix oyster sauce, soy sauce, vinegar, erythritol, hot sauce and black pepper in a bowl.
  3. Heat a wok on a high heat , add olive oil , once hot add garlic, ginger and red pepper flakes and stir fry for 2 mins.
  4. Add the marinated beef strips and cook for 15 mins then add broccoli, mushrooms and sauce and cook until beef is done.
  5. Serve with sesame seeds on top.

Nutrition Information:

YIELD: 4 SERVING SIZE: 4 people
Amount Per Serving: CALORIES: 459TOTAL FAT: 33gSATURATED FAT: 10gTRANS FAT: 0gUNSATURATED FAT: 19gCHOLESTEROL: 99mgSODIUM: 642mgCARBOHYDRATES: 8gFIBER: 3gSUGAR: 1gPROTEIN: 32g

Keto Broccoli And Mushroom Beef Stir-fry

Ingredients

  • 1 lbs. thinly sliced beef strips
  • 1/2 lbs. broccoli florets
  • 6 thinly sliced mushrooms
  • 1 tsp grated ginger
  • 4 cloves garlic minced
  • 2 tbsp. oyster sauce
  • 1/4 tsp red pepper flakes
  • 3 tbsp. olive oil
  • 1/2 cup + 1 tbsp. soy sauce
  • 1/2 tbsp. vinegar
  • 1/2 tbsp. erythritol
  • 1/2 tsp black pepper
  • 1/2 tbsp. hot sauce
  • 1/4 tsp baking soda

Instructions

  1. Combine Beef, soy sauce, baking soda and xanthan gum in a Bowl and marinate for 15 minutes.
  2. Mix oyster sauce, soy sauce, vinegar, erythritol, hot sauce and black pepper in a bowl.
  3. Heat a wok on a high heat , add olive oil , once hot add garlic, ginger and red pepper flakes and stir fry for 2 mins.
  4. Add the marinated beef strips and cook for 15 mins then add broccoli, mushrooms and sauce and cook until beef is done.
  5. Serve with sesame seeds on top.

Nutrition Information:

YIELD: 4 SERVING SIZE: 4 people
Amount Per Serving: CALORIES: 459TOTAL FAT: 33gSATURATED FAT: 10gTRANS FAT: 0gUNSATURATED FAT: 19gCHOLESTEROL: 99mgSODIUM: 642mgCARBOHYDRATES: 8gFIBER: 3gSUGAR: 1gPROTEIN: 32g

Keto Zuppa Toscana

yield: 8-10 SERVINGS
prep time: 15 MINUTES
cook time: 30 MINUTES
total time: 45 MINUTES

Ingredients

  • 8oz bacon
  • 1lb Italian sausage links, casing removed
  • 1 small onion, chopped
  • 6 cloves garlic, sliced
  • 7 cups chicken broth
  • 1 head cauliflower, cut into florets
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • Red chili flakes, salt and pepper to taste
  • 4 cups kale or spinach
  • 1.5 cups heavy whipping cream

Instructions

  1. In a large pot, fry bacon until crispy over medium-high heat. Remove bacon, set aside, and remove all but 2-3 Tbsp bacon drippings.
  2. In the same pot, fry sausage in bacon drippings, crumbling with wooden spoon, until browned and crumbly. Remove and set aside.
  3. Add chopped onions to same pan, sauté until translucent. Add garlic, cook until fragrant.
  4. Add chicken broth, cauliflower, oregano, thyme, red chili flakes, salt and pepper. Mix well and bring to a boil. Reduce heat to medium low and cook until cauliflower is fork tender, about 10-15 minutes.
  5. Optional – Remove about half of the cauliflower and blend in a blender or food processor, then stir back into the pot. This thickens the soup.
  6. Add about 3/4 of the meat mixture, saving some aside for garnishing.
  7. Stir in kale or spinach and cook 2-3 minutes, until wilted.
  8. Reduce heat to low, add heavy cream, stir nicely and allow flavors to mix together for a few minutes.
  9. Taste. Add additional salt, pepper, red chili flakes, thyme and oregano as desired.
  10. Serve in your favorite bowl and garnish with more bacon and sausage along.

Nutrition Information

Yield10Serving Size1Amount Per ServingCalories425Total Fat34gSaturated Fat16gTrans Fat0gUnsaturated Fat18gCholesterol92mgSodium1464mgCarbohydrates9gNet Carbohydrates6gFiber3gSugar4gProtein22g

Keto Zuppa Toscana

yield: 8-10 SERVINGS
prep time: 15 MINUTES
cook time: 30 MINUTES
total time: 45 MINUTES

Ingredients

  • 8oz bacon
  • 1lb Italian sausage links, casing removed
  • 1 small onion, chopped
  • 6 cloves garlic, sliced
  • 7 cups chicken broth
  • 1 head cauliflower, cut into florets
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • Red chili flakes, salt and pepper to taste
  • 4 cups kale or spinach
  • 1.5 cups heavy whipping cream

Instructions

  1. In a large pot, fry bacon until crispy over medium-high heat. Remove bacon, set aside, and remove all but 2-3 Tbsp bacon drippings.
  2. In the same pot, fry sausage in bacon drippings, crumbling with wooden spoon, until browned and crumbly. Remove and set aside.
  3. Add chopped onions to same pan, sauté until translucent. Add garlic, cook until fragrant.
  4. Add chicken broth, cauliflower, oregano, thyme, red chili flakes, salt and pepper. Mix well and bring to a boil. Reduce heat to medium low and cook until cauliflower is fork tender, about 10-15 minutes.
  5. Optional – Remove about half of the cauliflower and blend in a blender or food processor, then stir back into the pot. This thickens the soup.
  6. Add about 3/4 of the meat mixture, saving some aside for garnishing.
  7. Stir in kale or spinach and cook 2-3 minutes, until wilted.
  8. Reduce heat to low, add heavy cream, stir nicely and allow flavors to mix together for a few minutes.
  9. Taste. Add additional salt, pepper, red chili flakes, thyme and oregano as desired.
  10. Serve in your favorite bowl and garnish with more bacon and sausage along.

Nutrition Information

Yield10Serving Size1Amount Per ServingCalories425Total Fat34gSaturated Fat16gTrans Fat0gUnsaturated Fat18gCholesterol92mgSodium1464mgCarbohydrates9gNet Carbohydrates6gFiber3gSugar4gProtein22g