Best Guide To Keto Weight Loss Diet Plan Week-1

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Best Guide To Keto Weight Loss Diet Plan Week-1

In case you’re wishing to get a boost your health and fitness aspirations this year, you might be contemplating trying the ketogenic diet.

At the period when you’re eating the food that gets you there, your body can enter a state of ketosis between 1 to 3 days.

During the eating regimen, most of the calories you eat arise from fat, with a little protein and almost no sugars.

Ketosis additionally happens on the off chance that you consume a low-calorie food. Your eating regimens of recommended diets should be a minimum of 600 to 800 total calories.

MONDAY

Breakfast

➤ For More On Keto Diet Read: 15 Secrets of Appetite Suppressants Busted

Nut Medley Granola

The blend and amount of nuts in this recipe create an excellent keto macro, but you can add or omit different components to suit your taste.

Don’t add dried fruits though, because they are very high in carbs. 

Prep Time 10 minutes 
Cook Time 1 hour 

Servings 8 
Calories 391 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 2 cups shredded unsweetened coconut
• 1 cup sliced almonds
• 1 cup raw sunflower seeds
• ½ cup raw pumpkin seeds
• ½ cup walnuts
• ½ cup melted coconut oil
• 10 drops liquid stevia
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg

Instructions

1. Preheat the oven to 250°F. Line two baking sheets with parchment paper. Set apart.
2. Toss together the shredded coconut, almonds, sunflower seeds, pumpkin seeds, and walnuts in a large bowl until mixed.
3. In a shallow bowl, mix together the coconut oil, stevia, cinnamon, and nutmeg until blended.
4. Stream the coconut oil mixture into the nut mixture and use your hands to mix until the nuts are very well coated.
5. Shift the granola mixture to the baking sheets and flatten it out evenly.
6. Bake the granola, mixing every 10 to 15 minutes, until the batter is golden brown and crunchy, about 1 hour.
7. Shift the granola to a large bowl and let the granola cool, stirring it often to break up the huge pieces.
8. Store the granola in sealed containers in the fridge or freezer for up to 1 month.

Recipe Notes

Total Energy In Every Serving– 391

• Fat- 38g
• Protein-10g
• Carbs-10g
• Fiber-6g

➤ For More On Keto Diet Read: No Carbs Diet Plan For 2 Weeks 

Lunch

Chicken-Avocado Lettuce Wraps

The best lettuce to use is Boston, large red or green oak leaf, or romaine lettuce with the rib cut out.

Carving out the ribs allows you to roll the lettuce leaf without it breaking or tearing.

Prep Time 10 minutes 

Servings 4 
Calories 264 kcal

Ingredients

• ½ avocado peeled and pitted
• ⅓ cup Creamy Mayonnaise Click Here
• 1 teaspoon freshly squeezed lemon juice
• 2 teaspoons chopped fresh thyme
• 1 6-ounce cooked chicken breast, chopped
• Sea salt
• Freshly ground black pepper
• 8 large lettuce leaves
• ¼ cup chopped walnuts

Instructions

1. In a medium bowl, crush the avocado with the mayonnaise, lemon juice, and thyme until well combined.
2. Stir in the chopped chicken pieces and season the filling with salt and pepper.
3. Spoon the chicken salad into the lettuce leaves and top with the walnuts.
4. Serve 2 lettuce wraps per individual.

Recipe Notes

Total Energy In Every Serving– 391

• Fat- 38g
• Protein-10g
• Carbs-10g
• Fiber-6g

➤ For More On Keto Diet Read: A Keto Guide To Fruits and Berries

Dinner

Sun-Dried Tomato Pesto with Lamb Leg and Cheesy Mashed Cauliflower

The drying process eliminates the tomatoes’ water content while preserving and increasing most of the nutrients and sweet taste of this beloved fruit.

Sun-dried tomatoes are an exceptional source of iron, vitamin K, and protein.

Prep Time 15 minutes 
Cook Time 1 hour 10 minutes 

Servings 8 
Calories 352 kcal 

Author Ranjeeta Nath Ghai

Ingredients

FOR THE PESTO

• 1 cup sun-dried tomatoes packed in oil drained
• ¼ cup pine nuts
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons chopped fresh basil
• 2 teaspoons minced garlic

FOR THE LAMB LEG

• 1 2-pound lamb leg
• Sea salt
• Freshly ground black pepper
• 2 tablespoons olive oil

Instructions

TO MAKE THE PESTO

1. Place the pine nuts, sun-dried tomatoes, extra-virgin olive oil, basil, and garlic in a blender or food processor and blend until smooth.
2. Set aside until needed.

TO MAKE THE LAMB LEG

1. Preheat the oven to 400°F.
2. Season the lamb leg with the required salt and pepper.
3. Mount a large ovenproof skillet over medium-high heat and add the olive oil.
4. Toast the lamb on all sides until nicely browned, for about 6 min in total.
5. Smear the sun-dried tomato pesto over the lamb and put the lamb on a parchment sheet. Roast the lamb until the meat becomes tender, for about 1 hour.
6. Let the lamb rest for 10 min before slicing & serving it.

Recipe Notes

Total Energy In Every Serving- 352

• Fat- 29g
• Protein- 17g
• Carbs- 5g
• Fiber- 2g

➤ For More On Keto Diet Read: 10 Best Nuts For Keto Diet

Cheesy Mashed Cauliflower

The cheese, cream, and butter add lots of flavors and a certain creamy feel to the mashed cauliflower and create a wonderful base for other variations.

Try mashed roasted garlic in your cauliflower mash for a truly sublime side dish. 

Prep Time 15 minutes 
Cook Time 5 minutes 

Servings 4 
Calories 183 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 1 head cauliflower chopped roughly
• ½ cup shredded Cheddar cheese
• ¼ cup heavy whipping cream
• 2 tablespoons butter at room temperature
• Sea salt
• Freshly ground black pepper

Instructions

1. Place a large saucepan filled three-quarters full with water over high heat and bring to a boil.
2. Blanch the cauliflower for about 5 minutes until tender, and drain.
3. Transfer the cauliflower to a food processor and add the cheese, heavy cream, and butter. Purée until very creamy and whipped.
4. Season with salt and pepper and serve.

PAIRS WELL WITH

1. Creamy mashed vegetables seem to call out for delectable sauces to spoon over them.

Recipe Notes

Total Energy In Every Serving: 183

• Fat- 15g
• Protein- 8g
• Carbs- 6g
• Fiber- 2g

➤ For More On Keto Diet Read: The Best And The Worst Keto Diet Snacks

Tuesday

Breakfast

Peanut Butter Cup Smoothie

For a more chocolatey taste, add a tsp of good-quality cocoa powder and a few drops of liquid stevia.

These accessories will not add any fat, protein, or carbs to the smoothie, just 3 cal per serve. 

Prep Time 4 minutes 

Servings 2 
Calories 486 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 1 cup of water
• ¾ cup coconut cream
• 1 scoop chocolate protein powder
• 2 tablespoons natural peanut butter
• 3 ice cubes

Instructions

1. Pour the water, coconut cream, chocolate protein powder, peanut butter, and ice in a blender and blend until smooth.
2. Pour into 2 glasses and serve immediately.

Recipe Notes

Total Energy In Every Serving: 486

• Fat: 40g
• Protein: 30g
• Carbs: 11g

➤ For More On Keto Diet Read: Healthy Keto Diet Snacks | Healthy Ketogenic Snacks

Lunch

Cauliflower-Cheddar Soup

Cauliflower is a unique source of vitamins C and K, omega-3 fatty acids, & manganese, which can help aid digestion, enhance brain function, and boost a healthy heart.

Take a snowy white head of cauliflower with crisp green leaves and unquestionably no brown spots. 

Prep Time 10 minutes 
Cook Time 30 minutes 

Servings 8 
Calories 227 kcal

Author Ranjeeta Nath Ghai

Ingredients

• ¼ cup butter
• ½ sweet onion chopped
• 1 head cauliflower chopped
• 4 cups Herbed Chicken Stock Click Here
• ½ teaspoon ground nutmeg
• 1 cup heavy whipping cream
• Sea salt
• Freshly ground black pepper
• 1 cup shredded Cheddar cheese

Instructions

1. Put a large stockpot over medium heat & add the butter.
2. Sauté the onion & cauliflower until tender and lightly browned, about 10 min.
3. Combine the chicken stock and nutmeg in the pot and bring the liquid to a boil.
4. Decrease the heat to low & simmer till the vegetables are tender, for about 15 minutes.
5. Lift the pot from the heat, mix in the heavy cream, and purée the soup with a blender or food processor until smooth.
6. Improve the flavour of the soup by seasoning with salt and pepper and serve topped with the Cheddar cheese.

Recipe Notes

Total Energy In Every Serving: 227

• Fat- 21g
• Protein- 8g
• Carbs- 4g
• Fiber- 2g

➤ For More On Keto Diet Read: Your Very Own Guide to Keto Diet Grocery List

Dinner

Lamb Leg with Sun-Dried Tomato Pesto (leftovers) and Sautéed Crispy Zucchini

For Lamb Leg with Sun-Dried Tomato Pesto, read The Monday Dinner Recipe

Sautéed Crispy ZucChini

That rich golden crisp cheese is what you end up with on your sautéed zucchini when you prepare this recipe.

The secret is to let the components sit in the skillet after you add the cheese so it has the chance to melt and be slightly caramelize before stirring. 

Prep Time 15 minutes 

Servings 4 
Calories 94 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 2 tablespoons butter
• 4 zucchini cut into
• ¼- inch-thick rounds
• ½ cup freshly grated Parmesan cheese
• Freshly ground black pepper

Instructions

1. Put a large skillet over medium-high heat and melt the butter.
2. Add the zucchini and sauté until tender and lightly browned, about 5 min.
3. Spread the zucchini evenly in the skillet and sprinkle the Parmesan cheese over the vegetables.
4. Cook without stirring until the Parmesan cheese is melted and crispy where it touches the skillet, about 5 minutes and serve.

PAIR WELL WITH

1. The crispy bits of cheese is perfect with the lightly caramelized vegetables and are an attractive pairing with most entrées.

Recipe Notes

Total Energy In Every Serving: 94

• Fat: 8g
• Protein: 4g
• Carbs: 1g

➤ For More On Keto Diet Read: 7 Facts About Keto and Sugar

WEDNESDAY

Breakfast

Avocado and Eggs

Avocados are very high in healthful fats, about 25 grams per cup, and are stuffed with antioxidants.

The most reliable way to peel an avocado is to cut the peel and separate it by hand.

The greatest combination of phytonutrients is within the darker flesh right next to the peel. 

Prep Time 10 minutes 
Cook Time 20 minutes 

Servings 4 

Author Ranjeeta Nath Ghai

Ingredients

• 2 avocados (peeled, halved lengthwise, and pitted
• 4 large eggs
• 1 4-ounce chicken breast, cooked and shredded
• ¼ cup Cheddar cheese
• Sea salt
• Freshly ground black pepper

Instructions

1. Preheat the oven to 425°F.
2. Take a spoon and hollow out each side of the avocado halves until the hole is about twice the original size.
3. Place the avocado halves in an 8-by-8-inch baking dish, hollow side up.
4. Split an egg into each hollow and distribute the shredded chicken among each avocado half. Sprinkle the Cheddar cheese on top of each and season lightly with the salt and pepper.
5. Bake the avocados until the eggs are prepared for about 15-20 minutes.
6. Serve immediately.

PREP TIP

1. Cooked chicken breast is very handy for many recipes, so bake 4 or 5 breasts at the commencement of the week and store them in a sealed plastic bag in the fridge after they are completely cooled. Cooked chicken will keep for up to 5 days in the refrigerator.

Recipe Notes

Total Energy In Every Serving: 324

• Fat: 25g
• Protein: 19g
• Carbs: 8g
• Fiber: 5g

Lunch

Cauliflower-Cheddar Soup

Check out Cauliflower-Cheddar Soup from Tuesday Lunch recipe.

➤ For More On Keto Diet Read:  10 Keto Chocolate and Keto Sweet Recipes

Dinner

Baked Coconut Haddock and Brussels Sprouts Casserole 

Baked Coconut Haddock

This protective coating can be any nut from delicate almonds to more robust pistachios.

Just substitute the other nuts in the same amount as the hazelnuts in the recipe. 

Prep Time 10 minutes 
Cook Time 8 minutes 

Servings 4 
Calories 299 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 4 5-ounce boneless haddock fillets
• Sea salt
• Freshly ground black pepper
• 1 cup shredded unsweetened coconut
• ¼ cup ground hazelnuts
• 2 tablespoons coconut oil melted

Instructions

1. Preheat the oven to 400°F. Cover the baking tray entirely with parchment paper and set aside.
2. Lightly pat the fillets dry with paper towels and lightly season them with salt and pepper.
3. Stir together the shredded coconut and hazelnuts in a small bowl.
4. Dredge the fish fillets in the coconut mixture so that both sides of each piece are thickly coated.
5. Gently put the fish on the baking sheet and lightly brush both sides of each piece with the coconut oil.
6. Bake the haddock until the topping is golden and the fish flakes easily with a fork, about 12 minutes total and serve.

PREP TIP

1. The breading of the fish can be done ahead, up to 1 day, if you want to pop the fish in the oven when you get home.
2. Place the breaded fish on the baking sheet and cover it with plastic wrap in the refrigerator until you wish to bake it.

Recipe Notes

Total Energy In Every Serving: 299

• Fat: 24g
• Protein: 20g
• Carbs: 4g
• Fiber: 3g

➤ For More On Keto Diet Read: 6 Super Ways to Fight Sugar Cravings

Brussels Sprouts Casserole

You should rethink this nutritional powerhouse because they are delicious and have many health benefits.

Brussels sprouts help fight cardiovascular disease and cancer, lower cholesterol levels and can improve thyroid function.

And they really are easy to cook well. 

Prep Time 15 minutes 
Cook Time 30 minutes 

Servings 8 
Calories 299 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 8 bacon slices
• 1 pound Brussels sprouts
• blanched for 10 minutes and cut into quarters
• 1 cup shredded Swiss cheese divided
• ¾ cup heavy whipping cream

Instructions

1. Preheat the oven to 400°F.
2. Place a skillet over medium-high heat and cook the bacon until it is crispy about 6 minutes.
3. Reserve 1 tablespoon of bacon fat to grease the casserole dish and roughly chop the cooked bacon.
4. Lightly oil a casserole dish with the reserved bacon fat and set aside.
5. In a medium bowl, toss the Brussels sprouts with the chopped bacon and ½ cup of cheese and shift the mixture to the casserole dish.
6. Pour the heavy cream over the Brussels sprouts and top the casserole with the remaining ½ cup of cheese.
7. Bake the Cheddar cheese until it melts and is lightly browned and the vegetables are heated through for about 20 min and serve.

PAIRS WELL WITH

1. A simple entrée on the plate so that you don’t feel too full at the end of the meal. Consider Italian Beef Burgers or Rosemary-Garlic Lamb Racks

Recipe Notes

Total Energy In Every Serving: 299

• Fat: 11g
• Protein: 12g
• Carbs: 7g
• Fiber: 3g

➤ For More On Keto Diet Read: Keto-Friendly Beverages

Thursday

Breakfast

Lemon-Cashew Smoothie

If you additionally add crushed ice, it’ll be like savoring a rich citrus sorbet instead of a healthful breakfast.

A few fresh mint leaves will also intensify the fresh flavour. 

Prep Time 5 minutes 

Servings 1 
Calories 503 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 1 cup unsweetened cashew milk
• ¼ cup heavy whipping cream
• ¼ cup freshly squeezed lemon juice
• 1 scoop plain protein powder
• 1 tbsp coconut oil
• 1 tbsp sweetener

Instructions

1. Pour the cashew milk, heavy cream, lemon juice, protein powder, coconut oil, and stevia sweetener in a blender and blend until smooth.
2. Put the smoothie into a serving glass, chill if you want or serve straight away.

SUBSTITUTION TIP

1. Instead of cashew milk, almond milk or coconut milk are also fine choices if you fancy those products.
2. Each variety of milk adds a slightly different and unique flavour to the smoothie. So try them all to get the right combination for your palate.

Recipe Notes

Total Energy In Every Serving: 503

• Fat: 45g
• Protein: 29g
• Carbs: 15g
• Fiber: 4g

Lunch

BLT Salad

Using bacon fat in the dressing instead of olive oil adds to this already mouthwatering salad.

Bacon fat will keep in a sealed container in the fridge for a week. Hence you can save it for later for other recipes whenever you cook bacon. 

Prep Time 22 minutes 

Servings 4 
Calories 228 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 2 tablespoons melted bacon fat
• 2 tablespoons red wine vinegar
• Freshly ground black pepper
• 4 cups shredded lettuce
• 1 to mato chopped
• 6 bacon slices cooked and chopped
• 2 hard-boiled eggs chopped
• 1 tablespoon roasted unsalted sunflower seeds
• 1 teaspoon toasted sesame seeds
• 1 cooked chicken breast sliced (optional)

Instructions

1. In a medium bowl, whisk together the bacon fat and red wine vinegar until emulsified. Season with black pepper.
2. Put the lettuce and tomato to the bowl and toss the vegetables with the dressing.
3. Distribute the salad between 4 plates and top each with the same amounts of bacon, egg, sunflower seeds, sesame seeds, and chicken (if using) and serve.

SUBSTITUTION TIP

1. If you want to try a warm bacon salad dressing, gently warm the bacon fat before whisking in the vinegar.
2. Swap out regular lettuce for kale or spinach; the more healthful greens will hold up better in the dressing.

Recipe Notes

Total Energy In Every Serving: 228

• Fat: 18g
• Protein: 1g
• Carbs: 4g
• Fiber: 2g

➤ For More On Keto Diet Read: 9 Keto Instant Pot Perfect Recipes

Dinner

Roasted Pork Loin with Grainy Mustard Sauce and Golden Rosti (with Bacon) 

Roasted Pork Loin with Grainy Mustard Sauce

It is also stellar with barbecued beef tenderloin or a perfectly roasted lamb rack. 

Prep Time 10 minutes 
Cook Time 1 hour 10 minutes 

Servings 8 
Calories 368 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 1 2-pound boneless pork
• loin roast
• Sea salt
• Freshly ground black pepper
• 3 tablespoons olive oil
• 1 &½ cups heavy whipping cream
• 3 tablespoons grainy mustard such as Pommery

Instructions

1. Preheat the oven to 375°F.
2. Season the pork roast all over with sea salt and pepper.
3. Put a large skillet over medium-high heat and add the olive oil.
4. Roast the skillet on all sides till brown for about 6 minutes in total, and place the roast in a baking dish.
5. Roast till a meat thermometer embedded in the thickest part of the roast reads 155°F (about 1 hour).
6. When there are approximately 15 minutes of roasting time left, place a small saucepan over medium heat and add the heavy cream and mustard.
7. Stir the sauce until it simmers, then reduce the heat to low. Simmer the sauce till it is rich and thick, about 5 minutes. Take the pan off from heat and set aside.
8. Allow the pork to rest for 10 min before slicing and serve with sauce.

A CLOSER LOOK

1. Look for Pommery mustard, which is slightly sweet and adds a lovely burst of flavor to this decadent sauce.

Recipe Notes

Total Energy In Every Serving: 368

• Fat: 29g
• Protein: 25g
• Carbs: 2g
• Fiber: 0g

➤ For More On Keto Diet Read: Vegetarian Keto Diet | Vegan Keto Diet

Golden Rosti (with Bacon)

Celeriac has a parsley-like flavor and fresh scent under its gnarled skin.

This vegetable is a good source of phosphorus, potassium, fiber, iron, and vitamin C. It is also low in calories, about 40 calories per cup. 

Prep Time 15 minutes 
Cook Time 15 minutes 

Servings 8 
Calories 171 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 8 bacon slices chopped
• 1 cup shredded acorn squash
• 1 cup shredded raw celeriac
• 2 tablespoons grated or shredded
• Parmesan cheese
• 2 teaspoons minced garlic
• 1 teaspoon chopped fresh thyme
• Sea salt
• Freshly ground black pepper
• 2 tablespoons butter

Instructions

1. Put a large skillet over medium to high heat and cook the bacon until crispy for about 5 minutes.
2. In a large bowl, mix the squash, celeriac, Parmesan cheese, garlic, and thyme. For better flavoring, season the mixture generously with salt and pepper, and set aside.
3. Shift the cooked bacon with a slotted spoon to the rosti mixture and stir to incorporate.
4. Take out all but 2 tbsp of bacon fat from the skillet and add the butter.
5. Reduce the heat to medium-low and transfer the rosti mixture to the skillet and spread it out evenly to form a large round patty about 1 inch thick.
6. Cook until the bottom of the rosti is golden brown and crisp, for about 5 minutes.
7. Flip the rosti over and cook until the other side is crispy and the middle is cooked through, about 5 minutes more.
8. Remove the skillet from the heat and cut the rosti into 8 pieces and serve.

PAIRS WELL WITH

1. Any comfort food. Serve with Turkey Meatloaf or Lamb Leg with Sun-Dried Tomato Pesto.

Recipe Notes

Total Energy In Every Serving: 171

• Fat: 15g
• Protein: 5g
• Carbs: 3g

Friday

Breakfast

Berry Green Smoothie

Kale is a perfect supplement to smoothies because it has a less assertive flavour than some other available greens.

Kale is also a magnificent source of vitamin K and is high in vitamins A and C.

Prep Time 10 minutes 

Servings 2 
Calories 436 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 1 cup water
• ½ cup raspberries
• ½ cup shredded kale
• ¾ cup cream cheese
• 1 tablespoon coconut oil
• 1 scoop vanilla protein powder

Instructions

1. Put the water, raspberries, kale, cream cheese, coconut oil, and protein powder in a blender and blend until smooth.
2. Pour into 2 glasses and serve immediately.

Recipe Notes

Total Energy In Every Serving: 436

• Fat: 36g
• Protein: 28g
• Carbs: 11g
• Fiber: 5g

Lunch 

Roasted Pork Loin with Grainy Mustard Sauce Check recipe from Thursday Dinner 

Dinner

Turkey Meatloaf and Golden Rosti 

An excellent meatloaf is an art and a successful staple dish for many home cooks. It is one of the ultimate comfort foods.

➤ For More On Keto Diet Read: Diet Chart Of Ketogenic Diet For Weight Loss (4 Weeks) Indian Version

Turkey Meatloaf

The best part about meatloaf is that it freezes beautifully, so you can prepare a double batch & keep one for a quick meal at another time.

Prep Time 10 minutes 
Cook Time 35 minutes

Servings 6 
Calories 216 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 1 tablespoon olive oil
• ½ sweet onion chopped
• 1½ pounds ground turkey
• ⅓ cup heavy whipping cream
• ¼ cup freshly grated Parmesan cheese
• 1 tbsp chopped fresh parsley
• Pinch sea salt
• Pinch freshly ground black pepper

Instructions

1. Heat the oven to 450°F.
2. Place a skillet on medium heat and then add the olive oil.
3. Sauté the onion continuously till it is tender, i.e. for about 4 minutes.
4. Move the onion to a large bowl and add the turkey, heavy cream, Parmesan cheese, parsley, salt, and pepper.
5. Mix until the ingredients are combined and hold together. Press the mixture into a loaf pan.
6. Bake until cooked through, about 30 minutes.
7. Allow the meatloaf rest to cool for 10 min and serve.

Recipe Notes

Total Energy In Every Serving: 216

• Fat: 19g
• Protein: 15g
• Carbs: 1g

Vegetable Rösti With Avocado Cream

This preparation would be great as a side dish as well and they are perfect when topped with a fried egg.

However you serve them, It’s a must that they are piping hot when you serve them and don’t forget the white pepper. 

Prep Time 10 minutes 
Cook Time 20 minutes 

Servings 6 
Calories 310 kcal

Ingredients

For the Rösti

• 8 large rainbow carrots grated
• 2 large potatoes grated
• 4 parsnips grated
• 6 medium zucchini grated
• 1 red onion grated
• 2-3 tbsp flour
• salt to taste
• white pepper to taste
• oil for frying

For the avocado cream

• 2 avocados
• 1 tbsp sour cream/coconut yoghurt optional
• 1 tbsp lemon juice
• salt & pepper to taste

Instructions

1. For making the Rösti, blend all the ingredients in a bowl then mix well. Ensure you crumble up any clumps of flour.
2. Melt a little oil in a frying pan and fry spoonfuls of the dough until crisp and golden brown on each side and cooked thoroughly.
3. Transfer from the pan and empty on kitchen paper. Repeat until all the batter is cooked.
4. To prepare the avocado cream, blend all the components in a food processor or mash with a fork; and season to taste.
5. Serve the Rösti with the avocado cream.

Recipe Notes

Total Energy In Every Serving: 310

• Carbohydrates: 51g
• Protein: 8g
• Fat: 11g
• Fibre: 16g

Saturday

Breakfast

Breakfast Bake 

Breakfast Bake

It is high in vitamins A, B, and C, which are potent antioxidants. It is also an excellent source of beta-carotene, potassium, manganese, and calcium. 

Prep Time 10 minutes
Cook Time 50 minutes 

Servings 8 
Calories 303 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 1 tbsp olive oil and a little extra for greasing the casserole dish
• 1 pound preservative-free or homemade sausage
• 8 large eggs
• 2 cups cooked spaghetti squash
• 1 tablespoon chopped
• fresh oregano
• Sea salt
• Freshly ground black pepper
• ½ cup shredded Cheddar cheese

Instructions

1. Preheat the oven to 375°F. Grease a 9-by-13-inch casserole dish lightly with olive oil and place it aside.
2. Put a large ovenproof skillet over medium-high heat and add the olive oil.
3. Brown the sausage until cooked through (5 minutes). While the sausage is cooking, whisk together eggs, squash, and oregano in a medium bowl. For more flavour season lightly with salt and pepper and set aside.
4. Add the cooked sausage to the egg batter, stir until blended, and pour the batter into the casserole dish.
5. Spatter the top of the casserole with the cheese and cover the casserole loosely with aluminum foil.
6. Bake the casserole for 30 min, and then remove the foil and bake for an additional 15 minutes.
7. Let the casserole stand for 10 minutes before serving.

Recipe Notes

Total Energy In Every Serving: 303

• Fat: 24g
• Protein: 17g
• Carbs: 4g
• Fiber: 1g

Lunch

Turkey Meatloaf

Check the recipe of Turkey Meatloaf from Friday Dinner

Dinner

Cheesy Garlic Salmon and Garlicky Green Beans

Cheesy Garlic Salmon

Salmon is one of the most salubrious fish choices, with loads of nutrients such as vitamin D and omega-3 fatty acids.

Wild salmon caught in the Pacific off the US and Canadian coasts have a very high level of these disease busting anti-inflammatory nutrients and antioxidants. 

Prep Time 15 minutes 
Cook Time 12 minutes 

Servings 4 
Calories 357 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• ½ cup Asiago cheese
• 2 tablespoons freshly squeezed lemon juice
• 2 tablespoons butter at room temperature
• 2 teaspoons minced garlic
• 1 teaspoon chopped fresh basil
• 1 teaspoon chopped fresh oregano
• 4 5-ounce salmon fillets
• 1 tablespoon olive oil

Instructions

1. Preheat the oven to 350°F and remember to line a baking tray with parchment paper and set aside.
2. In a small bowl, stir together the Asiago cheese, lemon juice, butter, garlic, basil, and oregano.
3. Pat dry the salmon with paper napkins and arrange the fillets on the baking sheet skin-side down. Divide the topping evenly between the fillets and spread it across the fish using a knife or the back of a spoon.
4. Sprinkle the fish with olive oil and bake until the topping is golden and the fish is perfectly cooked through, approximately 12 minutes and serve.

Recipe Notes

Total Energy In Every Serving: 357

• Fat: 28g
• Protein: 24g
• Carbs: 2g
• Fibre: 0g

Garlicky Green Beans

You might find yourself making some extra to eat as a snack instead of a side dish.

Yellow wax beans or a blend of the two colors would also be a lovely choice if you want to vary the ingredients. 

Prep Time 10 minutes 
Cook Time 10 minutes 

Servings 4 
Calories 104 kcal

Author Ranjeeta Nath Ghai

Ingredients

• 1 pound green beans stemmed
• 2 tablespoons olive oil
• 1 teaspoon minced garlic
• Sea salt
• Freshly ground black pepper
• ¼ cup freshly grated Parmesan cheese

Instructions

1. Preheat the oven to 425°F and don’t forget to line a baking tray with aluminum foil and set aside.
2. Toss together the green beans, garlic and olive oil, until well mixed.
3. Season the beans lightly with salt and pepper.
4. Spread the beans on the baking sheet and roast them until they are tender and lightly browned, stirring them once, about 10 minutes.
5. Serve topped with Parmesan cheese.

PAIRS WELL WITH

1. Entrées with a quick-cooking time so that your entire meal will be ready to be eaten in less than 30 minutes. Try tender Herb Butter Scallops or Pan-Seared Halibut with Citrus Butter Sauce

Recipe Notes

Total Energy In Every Serving: 104

• Carbs: 2g
• Protein: 4g
• Fat: 9g
• Fibre: 1g

Sunday

Breakfast

Nut Medley Granola 

See Monday Breakfast for Nut Medley Granola 

Lunch

Breakfast Bake 

See Saturday Breakfast for Breakfast Bake

  

Dinner

Chicken Bacon Burger and Portobello Mushroom Pizza 

The absolute best method of cooking these juicy herbed burgers is over a medium-heat grill, but this oven-baked recipe works very well too.

Chicken Bacon Burgers

You might desire to double the batch and place the formed burgers in the freezer between parchment paper layers and tightly wrapped in plastic, or placed in a sealed freezer bag.

Simply thaw and cook for an easy dinner at a later time.

Prep Time 10 minutes 
Cook Time 25 minutes 

Servings 6 
Calories 374 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 1 pound ground chicken
• 8 bacon slices chopped
• ¼ cup ground almonds
• 1 tsp chopped fresh basil
• ¼ tsp sea salt
• Pinch freshly ground black pepper
• 2 tablespoons coconut oil
• 4 large lettuce leaves
• 1 avocado peeled, pitted, and sliced

Instructions

1. Preheat the oven to 350°F and remember to line a baking tray with parchment paper and set aside.
2. Combine the chicken, bacon, ground almonds, basil, salt, and pepper until well mixed.
3. Form the mixture into 6 equal patties.
4. Put a skillet over high heat and add the coconut oil.
5. Pan sear the chicken patties until brown on both sides, about 6 minutes in total.
6. Place the browned patties on a baking sheet and bake until completely cooked through about 15 minutes.
7. Serve on lettuce leaves, topped with avocado slices.

Recipe Notes

Total Energy In Every Serving: 374

• Fat: 33g
• Protein: 18g
• Carbs: 3g
• Fibre: 2g

Portobello Mushroom Pizza 

Portobello Mushroom Pizza

Mozzarella is a good choice for the keto diet. It is high in fat (65 percent), contains about 32 percent protein, and has only 3 percent carbs. 

Prep Time 15 minutes 
Cook Time 5 minutes 

Servings 4 
Calories 251 kcal 

Author Ranjeeta Nath Ghai

Ingredients

• 4 large portobello mushrooms stems removed
• ¼ cup olive oil
• 1 teaspoon minced garlic
• 1 medium tomato cut into 4 slices
• 2 teaspoons chopped fresh basil
• 1 cup shredded mozzarella cheese

Instructions

1. Preheat the oven to broil and line a baking sheet with aluminum foil and set aside.
2. Stir the mushroom caps with the olive oil until well coated. Using your fingertips to rub the oil gently without breaking the mushrooms.
3. Place the mushrooms on the baking sheet gill-side down and broil the mushrooms until they are tender on the tops for approx 2 min.
4. Flip the mushrooms over and broil for a minute more.
5. Take the baking tray out and spread the garlic over all the mushrooms. Top each mushroom with a tomato slice, sprinkle of basil and top it up with mozzarella cheese.
6. Broil the mushrooms until the cheese melts and is bubbly, approximately 1 minute and serve.

PAIRS WELL WITH

1. Pizzas as they pack a lot of flavour, so you’ll need an assertive main course to share the plate with them.
2. Some wonderful options could include Bacon-Wrapped Beef Tenderloin or Sirloin with Blue Cheese Compound Butter.
3. These juicy mushrooms make a mouth-watering snack, as well.

Recipe Notes

Total Energy In Every Serving: 251
Fat: 20g
Protein: 14g
Carbs: 7g
Fibre: 3g