Keto Weight Loss Diet Plan Week-2

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Keto Weight Loss Diet Plan Week-2

Want to shed weight on a keto diet? Eating keto means constraining your net carb admission to 20 grams for every day. In case you’re hoping to expand advantages like turning around type 2 diabetes or have a ton of weight to lose, the keto diet might be directly for you.

In the event that you need more carbs, and don’t have type 2 diabetes or much weight to lose, at that point an increasingly moderate low-carb diet may be for you. 

Moderate low carb is simpler to pursue, yet is, in fact, less viable than keto, which means you will get progressively moderate outcomes.

Top 3 Keto Cooking Tips

Automate Your Breakfast: Choose one keto breakfast to eat each day, e.g. egg recipe.1 Not eager to eat eggs? Skip breakfast and taste an espresso instead. This sets aside time and cash.

Streamline With Meal Prep. Cook two servings for supper and refrigerate the second serving for tomorrow’s lunch. Freeze other portions for some other time.

Attempt no-cook plates. Cut store meats, cheeses, and veggies make a simple lunch. Here are some more.

We have given you loads of recipes for each mealtime. So make the best use of them while keeping the Top 3 Keto Cooking Tips in your mind.

It’ll save you a lot of time and energy plus you have loads of recipes to choose from.

Time To Cook and Eat

Monday

Breakfast

Serves 2
Prep time- 5minutes
Cook time: 10minutes

Scrumptious cheese and sizzling ham/veggies and eggs conform to form a one of a kind keto sandwich — minus the bread! Isn’t it ingenious!

Ingredients

• 2 tbsp butter
• 4 eggs
• salt and pepper
• Keya Piri-piri
• 1 oz. smoked ham
• 2 oz. cheddar/provolone/edam cheese cut in thick slices
• a few drops of tabasco /Worcestershire sauce (optional)

Instructions

1. Add butter to a large frying pan and place the pan over medium heat. Add the eggs and fry them easy, on both sides. Add salt and pepper to taste.
2. Use fried eggs as a base for each “sandwich”. Place the cold cuts/pastrami/ham on each stack and then add the cheese. Cover each stack of the sandwich with a fried egg. If you want the cheese to melt then leave in the pan, on low heat.
3. Sprinkle a few drops of Tabasco / Worcestershire sauce or keya piri-piri if you want, and serve immediately.

Tip!

Unsweetened mustard is a perfect match with the recipe.

Plus, you can replace the ham with crispy-fried chicken or skip the meat altogether and replace with spinach or bell peppers instead.

This sandwich is excellent when paired with green salad or diced avocado!

Total Energy In Every Serving

• Net carbs: 2% (2 g)
• Fibre: 0 g
• Fat: 76% (30 g)
• Protein: 23% (20 g)
• Kcal: 354 

Lunch

Serves 2
Prep time- 5minutes
Cook time: 10minutes

You can now easily prepare creamy tuna salad served atop crisp lettuce accompanied by perfectly cooked eggs and some juicy tangy tomatoes to brighten the plate.

Ingredients

• 4 oz. celery stalks
• 2 scallions
• 5 oz. tuna in olive oil
• ½ lemon, zest and juice
• ½ cup mayonnaise
• 1 tsp mustard sauce
• 4 eggs
• 6 oz. lettuce leaves
• 4 oz. cherry tomatoes
• 2 tbsp olive oil
• salt and pepper

Instructions

1. Chop celery and scallions finely. In a medium-sized bowl add mustard tuna, lemon, and mayonnaise. Mix together gently add salt and pepper and set aside.
2. Boil eggs in a saucepan and let it simmer for 5-6 minutes (soft-medium) or 8-10 minutes (hardboiled).
3. To make the eggs easier to peel place them in ice-cold water immediately when done. Divide them into wedges or halves.
4. Place tuna mix and eggs on a bed of lettuce leaf and season with salt and pepper. Add tomatoes and spray olive oil on top before serving.

Tip!

A generous sprinkle of ground cumin, keya piri-piri, oregano, Italian seasoning or paprika can add interesting flavours to the hard-boiled eggs. But don’t forget the salt and pepper!

In case you don’t like mayonnaise, you can substitute classic homemade French vinaigrette. Just whisk together 2 tablespoons red- or white-wine vinegar, a squeeze of lemon, 5 tablespoons extra virgin olive oil, 2 teaspoons unsweetened mustard and salt & pepper to taste. Mix that with the tuna for a fresh, moist taste – without mayonnaise!

Total Energy In Every Serving

• Net carbs: 3% (6 g)
• Fibre: 4 g
• Fat: 80% (70 g)
• Protein: 17% (33 g)
• Kcal: 797 

Dinner

Serves 2
Prep time- 20 minutes
Cook time: 40 minutes

Enjoy this satisfying patty bare, without a bun topped with creamy tomato gravy and sautéed cabbage. Keto satisfaction guaranteed 100%!

Ingredients

Hamburger Patties

• 1½ lbs ground beef
• 1 egg
• 3 oz. crumbled feta cheese
• 1 tsp salt
• ¼ tsp ground black pepper
• 2 oz. fresh parsley, finely chopped
• 1 tbsp olive oil, for frying
• 2 tbsp butter, for frying

Gravy

• ¾ cup heavy whipping cream
• 1 oz. fresh parsley, coarsely chopped
• 2 tbsp tomato paste
• salt and pepper
• Fried green cabbage
• 1½ lbs shredded green cabbage
• 4½ oz. butter
• salt and pepper

Instructions

Hamburger Patties And Gravy

Add all ingredients for the hamburgers to a large bowl and blend it using a spoon or your hands. Don’t over mix as that’ll make your patties tough. Use wet hands to form the dough into eight oblong patties.

In a large frying pan add butter and olive oil. Fry over medium-high heat for at least 10 minutes or until the patties have turned a nice colour. Flip them and cook for even cooking.

Whisk together the tomato paste and cream in a small bowl. Add salt and pepper to taste. When the patties are almost done add this mixture to the pan. Stir and let simmer for a few minutes.

Sprinkle chopped parsley on top before serving.

Shred the cabbage finely using a food processor or sharp knife.

Add butter to a large frying pan.

Sauté the shredded cabbage in the pan over medium-high heat for at least 15 minutes or until the cabbage is wilted and turns golden brown around the edges.

Stir regularly and lower the heat a little towards the end and add salt and pepper to taste.

Total Energy In Every Serving

• Net carbs: 4% (10 g)
• Fibre: 5 g
• Fat: 77% (78 g)
• Protein: 18% (42 g)
• Kcal: 923 

Tuesday

Breakfast

Serves 2
Prep time- 5minutes

Sure. Just a few sips of this piping hot keto Butter/Bullet coffee emulsion, and you’ll be ready to take on the world with full gusto.

Ingredients

• 1 cup hot coffee freshly brewed
• 2 tbsp unsalted butter
• 1 tbsp MCT oil or coconut oil 

Instructions

1. Combine all the above ingredients in a blender and blend until smooth and frothy. It’s as simple as that.
2. Serve immediately.

Many people have asked if butter coffee or Bulletproof coffee good for weight loss. Sure, if you drink Butter/Bullet coffee instead of having breakfast you might lose some weight. 

However, you’ll almost certainly lose much more weight with a morning meal comprising of just dark espresso (with only a little milk), i.e. intermittent fasting.

The primary advantages of butter coffee are satiety, energy, vitality, and conceivably a sentiment of mental clearness (because of ketones, and the caffeine).

Now your next question will be, “for what reason would it be advisable for you to add spread and oil to my coffee?”

The answer is simple. Fat gives fullness and prevents cravings. The portion of fat can be changed in accordance with your taste. 

It very well may be a smart thought to begin with a limited quantity, suppose a teaspoon, of MCT oil and stir your way up to a full tablespoon on the off chance that you feel great doing as such. 

A few people experience stomach issues if an excessive amount of oil is added at once in one go.

The fat together with the caffeine from the coffee will give you an increase in vitality to begin your day. 

In the event that caffeine isn’t your thing, feel free to attempt it with decaf. It won’t give you a remarkable same impact however you will at present have an extraordinary tasting and filling drink.

MCT oil can be requested on the online web stores, however in the event that you would prefer not to utilize it or can’t discover it, attempt unflavoured coconut oil.

Make this formula special in your very own way by adding some cinnamon powder to it. Include some unsweetened cocoa powder and you’ll have butter mocha ready on your hands.

Total Energy In Every Serving

• Net carbs: 0% (0 g)
• Fibre: 0 g
• Fat: 99% (38 g)
• Protein: 1% (1 g)
• Kcal: 334 

Lunch

Serves 2
Prep time- 5minutes

Roast meat, cheese, avocado, crunchy radishes and scallions (spring onions). A keto dinner need not be complicated. The simpler it is the better and easy will it be for you too.

Ingredients

• 7 oz. deli roast beef
• 5 oz. cheddar cheese
• 1 avocado
• 6 radishes
• 1 scallion
• ½ cup mayonnaise
• 1 tbsp Dijon mustard
• 2 oz. lettuce
• 2 tbsp olive oil
• salt and pepper 

Instructions

1. Arrange roasted meat, cheese, avocado and radishes on a plate.
2. Add sliced scallions, Dijon mustard and a hearty dollop of mayonnaise.
3. Serve garnished with lettuce and olive oil.

Tip!

You can exchange some butter for the mayonnaise. Radish with butter and salt tastes simply delicious!

Total Energy In Every Serving

• Net carbs: 2 % (6 g)
• Fibre: 8 g
• Fat: 83 % (98 g)
• Protein: 14 % (38 g)
• Kcal: 1071 

Dinner

Serves 2
Prep time- 10minutes
Cook time: 25minutes

This is how you make a delicious, Salmon and broccoli. They go perfectly together in both taste as well as colour.

Ingredients

• 1 lb broccoli
• 3 oz. butter
• salt and pepper to taste
• 5 oz. grated cheddar cheese
• 1½ lbs salmon
• 1 lemon (optional) 

Instructions

1. Preferably using the broiler setting, preheat the oven to 400°F (200°C).
2. Chop the broccoli into smaller florets and let simmer in partially salted water for a few minutes. Ensure that the broccoli retains its delicate colour and chewy texture.
3. Discard the boiling water and drain the broccoli. Set aside, uncovered, for 1-2 minute to allow it to cool.
4. Add butter and pepper to taste and place the drained broccoli in a well-greased baking dish.
5. Sprinkle cheese on top of the broccoli. Bake the broccoli in the oven for 15-20 minutes or until the cheese turns a golden colour.
6. Season the salmon with salt and pepper and fry in plenty of butter in the meantime for a couple of minutes on each side. 
7. The lemon can be squeezed on top before serving, fried in the same pan or be served raw. This step can also be made on an outdoor grill.

Tip!

You can use Brussels sprouts, green beans or asparagus as substitute for broccoli or other vegetables such as with little to no change to the amount of carbs in the dish.

If you want to use different variety of fish we would primarily recommend other fatty fishes such as trout or mackerel but you can also go with white river fish if you prefer.

If you don’t like cheddar cheese, you can use a mix of different cheeses like mozzarella and parmesan. A combination of all will be just as good!

Total Energy In Every Serving

• Net carbs: 3 % (6 g)
• Fibre: 3 g
• Fat: 69 % (52 g)
• Protein: 27 % (46 g)
• Kcal: 684 

Wednesday

Breakfast

Serves 2
Prep time- 10minutes
Cook time: 35minutes

It’s simply awesome! The best part is it tastes equally good with veggies too. You can substitute the eggs, hotdog, chicken or bacon with scallions, broccoli and red, yellow and green bell peppers.

Ingredients

• 5 oz. diced bacon or chicken (or veg substitutes)
• 2 tbsp butter
• 8 oz. fresh spinach
• 8 eggs
• 1 cup heavy whipping cream
• 5 oz. shredded cheese
• salt and pepper 

Instructions

1. Grease a 9×9 baking dish or individual ramekins and preheat the oven to 350°F (175°C).
2. Fry the bacon (or veg substitutes) in butter on medium heat until crispy. Add the spinach and stir until wilted. When done take off the pan from the heat and keep it aside.
3. Whisk the cream and eggs together and pour into ramekins or in the baking dish.
4. Add the bacon (or veg substitutes), spinach and cheese on top and place in the middle of the oven. Bake for 25–30 minutes, until it sets in the middle and is golden brown on top.

Tip!

Try serving with lettuce leaves or shredded green/red cabbage topped with delicious homemade dressing.

Total Energy In Every Serving

• Net carbs: 3% (4 g)
• Fibre: 1 g
• Fat: 81% (59 g)
• Protein: 16% (27 g)
• Kcal: 661 

Lunch

Serves 2
Prep time- 10minutes
Cook time: 20minutes

It is warm and comforting when it’s blazing cold outdoors when you’re fighting the chill, or you just crave a hearty soup to warm you up from inside!

Ingredients

• 4 cabbage, sliced into strips
• butter
• 2 tbsp dried minced onion
• 2 celery stalks, chopped
• 6 oz. mushrooms, sliced
• 2 minced garlic cloves
• 8 cups chicken broth
• 1 medium-sized carrot, sliced
• 2 tsp dried parsley
• Salt as per taste
• ¼ tsp black pepper, ground
• 1½ chicken, shredded
• 5 oz. green cab

 Instructions

1. Take a fairly large pot, melt the butter over medium heat.
2. Add dried garlic, chopped celery, sliced mushrooms and onion into the pot and cook for 3-4 minutes.
3. Add salt, pepper, sliced carrot, parsley, and broth. Simmer till the vegetables are tender.
4. Add cooked chicken and cabbage to the broth mixture. Simmer for additional 8-12 minutes until the “coodles” (cabbage noodles) are tender.

Total Energy In Every Serving

• Net carbs: 3% (4 g)
• Fibre: 1 g
• Fat: 71% (40 g)
• Protein: 26% (33 g)
• Kcal: 509 

Dinner

Serves 2
Prep time- 15minutes
Cook time: 20minutes

Zucchini noodles or zoodles are not just an “alternative” to regular pasta. In fact, they’re a culinary treat! With all the creamy textures and crispy-bacon crunch of the Italian classic.

Ingredients

• 1¼ cups heavy whipping cream
• 1 tbsp butter
• 10 oz. bacon or pancetta, diced
• ¼ cup mayonnaise
• salt and pepper
• 2 lbs zucchini
• 4 egg yolks
• 3 oz. grated parmesan cheese, some more for serving

Instructions

1. Pour the heavy cream into a saucepan, and boil over medium heat. Lower the heat to low, and let boil for a few minutes until reduced by one fourth.
2. Take a fairly large frying pan and melt the butter over medium heat. Add bacon to the pan and fry until crispy. Set bacon aside once it is fried. Put your burner on the lowest setting to keep the fat warm in the pan.
3. Whisk up the mayonnaise into the heavy cream. Add salt and pepper to taste, and cook until mayonnaise is warmed enough. Stirring occasionally reduce the temperature to low.
4. Make spirals of the zucchini with a spiralizer or a potato peeler.
5. In a microwave-safe bowl, and microwave the zoodles on high for 3-5 minutes, until warmed enough, and yet have a fresh, crispy texture. In case you don’t want to use the microwave, then you can alternatively boil the zoodles in hot water for 30 seconds.
6. Combine and mix the egg yolks, diced bacon and parmesan cheese In a separate bowl.
7. Add the bacon fat (which you had kept on low heat) and the warm cream sauce to the zoodles, tossing all until zoodles are completely coated. add the egg-bacon-parmesan cheese mixture to the zoodles, ensure that this mixture is slightly warm or the egg mixture will scramble if it’s hot when combining.
8. Divide between four plates. Top with a generous amount of freshly grated parmesan. You can freeze and save some for the lunch/dinner for the next day too.

Just skip the bacon and instead you can add some olive oil to your recipe after combining the zoodles with the parmesan mixture.

Tip!

DON’T microwave the zoodles if you prefer more of a crunch. Instead, add the warm bacon fat and sauce to the raw zoodles, toss together, and enjoy.

Total Energy In Every Serving

• Net carbs: 4% (9 g)
• Fibre: 2 g
• Fat: 84% (79 g)
• Protein: 11% (24 g)
• Kcal: 844 

Thursday

Breakfast

Serves 2
Prep time- 5minutes
Cook time: 20minutes

These savoury and delicious, egg muffins are convenient, easy to make, and perfect for adults, office goers, and kids! The best part is that you can make it beforehand and much ahead of time!

Ingredients

• 2 scallions, finely chopped
• 5 oz. chopped air-dried sausage or salami
• 12 eggs
• 2 tbsp red pesto or green pesto (optional)
• salt and pepper to taste
• 6 oz. shredded cheese of your choice 

Instructions

1. Preheat the oven to 350°F (175°C).
2. Line a muffin tin with non-stick, baking cups or grease the muffin tin with butter.
3. Put scallions (spring onions) and air-dried sausage or salami at the bottom of the tin.
4. Whisk eggs along with pepper, pesto, salt, and add the cheese. Stir nicely.
5. Pour the batter on top of the scallions and air-dried sausage or salami.
6. Depending on the size of the muffin tin bake the muffins for 15–20 minutes.

Total Energy In Every Serving (2 muffins/serving)

• Net carbs: 2% (2 g)
• Fibre: 0 g
• Fat: 70% (26 g)
• Protein: 28% (23 g)
• Kcal: 336

Lunch

Serves 2
Prep time- 5minutes
Cook time: 10minutes

Mozzarella cheese, tangy tomatoes, and black & green olives and your uncomplicated keto dinner are ready.

Ingredients

• 7 oz. fresh mozzarella cheese
• 7 oz. prosciutto, sliced
• 2 tomatoes
• 1/3 cup olive oil
• 5 green olives
• 5 black olives
• Salt and pepper to taste 

Instructions

Arrange the olives, tomatoes, prosciutto, and cheese on a plate. Sprinkle with salt and pepper to taste and serve with olive oil.

Tip!

Swap out the prosciutto for another delicious meat or veggie of your choice

Total Energy In Every Serving

• Net carbs: 4% (8 g)
• Fibre: 3 g
• Fat: 77% (69 g)
• Protein: 19% (40 g)
• Kcal: 822 

Dinner

Serves 2
Prep time- 20minutes
Cook time: 45minutes

The creamy sauce is cheesy, hearty, and loaded with yummy pesto. Your family will love it when you bake this tasty goodness for them over and over again.

Ingredients

• ¾ cup heavy whipping cream or sour cream
• ½ cup cream cheese
• 3 tbsp green pesto
• ½ lemon, the juice
• salt and pepper to taste
• 1½ oz. butter
• 2 lbs skinless boneless chicken thighs, cut into bite-sized pieces
• 1 leek, finely chopped
• 4 oz. cherry tomatoes, halved
• 1 lb cauliflower, cut into small florets
• 7 oz. shredded cheese

Instructions

• Preheat the oven to 400°F (200°C).
• Mix cream and cream cheese with pesto and lemon juice and add salt and pepper as per taste.
• Melt the butter in a large pan over medium-high heat. Add the chicken, season with salt and pepper, and fry until they turn a nice golden brown.
• Place the chicken in a greased 9 x 13 inch (23 x 33 cm) baking dish, and then pour in the cream mixture gently spreading evenly.
• Top chicken with cauliflower, fresh leek, and tomatoes.
• Sprinkle cheese on top and bake in the oven for at least half an hour or until the chicken is fully cooked. If you feel that the casserole is at risk of burning before it’s done, then promptly cover it with a piece of aluminium foil, lower the heat and let it cook for a little longer.

Tip!

If you find the sauce to be too runny and you’d like an even thicker sauce, toss in some extra shredded cheese. This will add even more flavour and consistency to the dish.

A rich dish like this only gets better if you serve it with a side of fresh leafy greens so you can even green it up by dressing it with some balsamic vinegar a generous drizzle of olive oil, and a sprinkle of sea salt/Himalayan pink salt.

Spice things up with some red pepper flakes if you like some extra heat!

Cleaning And Cutting Leeks

Start with flushing the leek and tapping dry with a paper or kitchen towel. Utilize a sharp knife to remove the darker green end. Thinly cut the leek into rings and you’re all set!

Dinner Preparation

This dish can be set up by searing the chicken early. You can amass the whole casserole and keep in the refrigerator for a day before preparing it.

Simply ensure you let it come to room temperature before setting in the broiler. It’s additionally great to give it a mix since the pesto can sink to the base.

On the off chance that you have chicken or turkey leftovers, they are ideal for this dish. Simply skip stage 3 in the guidelines and you are a great idea to go!

In case you’re lacking in time you can likewise utilize a rotisserie chicken. Take the meat off the bones and gap into reduced down pieces before adding it to the preparing dish.

Putting Away and Reheating

In the event that you plan to eat the casserole within a time span of 2-3 days, you can store it in the fridge.

Generally, it’s smarter to put the meal in the freezer where it will last as long as 3 months. Ensure your dish is suitable for freezing.

Allow it to defrost in the fridge the day prior to your plan on serving it.

Try not to put cold baking dish directly from the fridge into a hot oven as this can make your dish to crack up.

Warm the dish in the broiler at 300°F (150°C) until completely warm.

When defrosting and warming this meal the outcome might be more fluid yet the flavour will even now be great.

Total Energy In Every Serving

• Net carbs: 4% (7 g)
• Fibre: 2 g
• Fat: 76% (62 g)
• Protein: 20% (37 g)
• Kcal: 739

Friday

Breakfast

Serves 2
Prep time- 10minutes
Cook time: 10minutes

Pair this recipe with some ripe avocado, your homemade Mayonnaise, and your yummy instant keto is ready.

Ingredients

• 8 eggs
• 8 tbsp mayonnaise
• 2 avocados (optional)

Instructions

1. Carefully, place the eggs in the water bring water to a boil. Add salt in the water to prevent the eggs from cracking up.
2. Boil the eggs for 5–6 minutes to get soft-boiled eggs, 6–8 minutes to get medium-boiled eggs and 8–10 minutes for hard-boiled eggs.
3. Top with mayonnaise. Serve.

Tip!

You can alternatively enjoy your eggs with some avocado or fried asparagus along with mayonnaise. 

Another simple option is to sprinkle pepper on them and eat the boiled eggs with butter.

Just mash them together in a bowl, add some fresh mint, coriander, oregano or Italian seasoning if you are in the mood and enjoy the Delicious breakfast!

Total Energy In Every Serving

• Net carbs: 1 % (1 g)
• Fibre: 0 g
• Fat: 84 % (29 g)
• Protein: 14 % (11 g)
• Kcal: 316 

Lunch

Serves 2
Prep time- 15minutes
Cook time: 20minutes

In our version, we don’t be economical with the parmesan cheese or the dressing!

Ingredients

• ¾ lb chicken breasts
• 1 tbsp olive oil
• salt and pepper
• 7 oz. lettuce
• 1 oz. parmesan cheese, freshly grated

Dressing

• ½ cup mayonnaise
• 1 tbsp Dijon mustard
• ½ lemon, zest and juice
• ½ oz. grated parmesan cheese, finely grated
• 1 garlic clove, pressed or finely chopped (optional)
• Salt and pepper to taste

Instructions

1. Preheat the oven to 350°F (175°C).
2. Mix the ingredients for the dressing with a whisk and set it aside in the fridge.
3. Arrange the chicken breasts in a greased baking dish.
4. Season them with salt and pepper and spray olive oil or brush melted butter on top. Bake the chicken in the oven for about twenty minutes or until it is totally cooked. You can also cook the chicken on the stovetop/microwave if you prefer.
5. Chop the lettuce and place it upturned as a base on two plates. Place sliced chicken on top.
6. Finish with a generous dollop of dressing and a good grating of parmesan cheese.

Tip!

Chicken leftovers work great with this recipe. To warm up cold left-over sliced chicken, fry it in a bit of butter for a tasty meal.

Total Energy In Every Serving

• Net carbs: 2% (4 g)
• Fibre: 3 g
• Fat: 68% (87 g)
• Protein: 10% (51 g)
• Kcal: 995 

Dinner

Serves 2
Prep time- 15minutes
Cook time: 30minutes

You are going to love our preparation of your favourite flavours in pizza, layered on top of a cheesy and crunchy keto crust.

Ingredients

Topping

• 8 oz. fresh Italian sausage
• 1 tbsp butter
• ½ cup unsweetened tomato sauce
• ½ tsp dried oregano
• 5 oz. mozzarella cheese, shredded

Crust

• 6 oz. mozzarella cheese, shredded
• 2 tbsp cream cheese
• ¾ cup almond flour
• 1 tsp white wine vinegar
• 1 egg
• ½ tsp salt
• olive oil, to grease your hands
• half a pizza

Instructions

1. Preheat your oven to 400°F (200°C) and keep it ready on standby.
2. In a non-stick pan heat mozzarella and cream cheese on medium heat or you can also microwave it in a bowl in the oven. Keep stirring until they melt together. 
3. Toss in the other ingredients and remember to mix them well. Using a hand mixer with dough hooks will make it easier.
4. Grease your hands with olive oil and flatten the dough evenly on a parchment paper, making a circle of approx 8 inches (20.32 cm) in diameter. If you want you can also use a rolling pin to flatten the dough by placing it between two sheets of parchment paper.
5. If used, remove top parchment sheet and prick the crust with a fork all over. Bake it in the oven for 10–15 minutes until golden brown. Remove from the oven when done.
6. While the crust is baking, you can sauté the ground sausage meat in butter or olive oil.
7. Spread a thin layer of tomato sauce on the crust and top the pizza with meat and loads of cheese. Bake for 10–15 minutes until the cheese melts.
8. Sprinkle with, chilli flakes (if you like it hot),  oregano and Italian seasoning and enjoy your very own keto pizza!

Total Energy In Every Serving

• Net carbs: 3% (9 g)
• Fibre: 1 g
• Fat: 77% (107 g)
• Protein: 20% (64 g)
• Kcal: 1280

Saturday

Breakfast

Serves 2
Prep time- 10minutes
Cook time: 10minutes

The best part is yet to come…this super-easy, keto dish works for breakfast, lunch and even dinner, and we are sure that this will be your new favourite. 

So what are you waiting for…get your frying pan out and start your day!

Ingredients

• 6 eggs
• Salt and pepper to taste
• 1 tbsp chopped fresh basil or dried basil
• 2 tbsp olive oil
• 1 green chilli finely chopped
• ½ tsp Keya piri-piri (optional)
• 3 oz. cherry tomatoes cut in halves
• 5 oz. fresh mozzarella cheese (diced or sliced)

 Instructions

1. In a mixing bowl crack the eggs and add salt, Keya pri-piri, and black pepper as per your liking.
2. Whisk well with a fork or a whisk until fully combined. Add basil and whisk again.
3. Heat oil in a large frying pan and toss in the tomatoes and green chilli sautéing them for a couple of minutes.
4. Pour the whisked egg batter on top of the tomatoes.
5. Before adding the mozzarella cheese wait it out until the batter is slightly firm.
6. Lower the heat and let the omelette set. Sprinkle chilli flakes (if you like it hot), oregano and Italian seasoning and serve it right away and enjoy your breakfast!

Total Energy In Every Serving

• Net carbs: 3% (4 g)
• Fibre: 1 g
• Fat: 72% (43 g)
• Protein: 25% (33 g)
• Kcal: 534 

Lunch

Serves 2
Prep time- 15minutes
Cook time: 30minutes

Whether using your own home-made or low-carb, store-bought pesto, give this recipe a try. Your family and your taste buds are going to love you for preparing this recipe!

Ingredients

• 1½ lbs boneless chicken breasts/chicken thighs
• Salt and pepper to taste
• 2 tbsp coconut oil or butter
• 5 tbsp red/green pesto
• 1¼ cups heavy whipping cream
• 3 oz. pitted black/green olives
• 5 oz. diced feta cheese
• 1 finely chopped garlic clove

For Serving

• 5 oz. leafy greens
• 4 tbsp olive oil
• sea salt/Himalayan pink salt and black pepper (ground)

Instructions

1. Preheat your oven to 400°F (200°C) and keep it ready on standby.
2. Slice the chicken into bite-sized pieces and season with salt and pepper as per your palette.
3. Add oil or butter to a large skillet and fry the chicken pieces in small batches on medium to high heat until golden brown.
4. Mix pesto and heavy cream in a bowl gently.
5. Place the fried chicken pieces in a baking dish together with feta cheese, garlic, and olives. Add the pesto/cream mixture.
6. Bake in oven for 20-30 M, until the dish turns bubbly and light brown around the edges. Pick up your cutlery and dig in.

Total Energy In Every Serving

• Net carbs: 2% (6 g)
• Fibre: 2 g
• Fat: 83% (93 g)
• Protein: 15 % (38 g)
• Kcal: 1018 

Dinner

Serves 2
Prep time- 5minutes
Cook time: 5minutes

Start your day off on a good note with our especially satisfying and buttery version of this classic breakfast which is ready in minutes!

Ingredients

• 1 oz. butter/coconut oil
• 2 eggs
• Salt and pepper 

Instructions

1. Gently crack the eggs into a bowl and whisk them together with some salt and pepper.
2. Melt the butter/coconut oil in a non-stick skillet over low heat. Be careful- oil is fine but the butter shouldn’t turn brown!
3. Pour the eggs into the skillet and stir gently for 1–2 min, until they are creamy and cooked just the way you like them. Remember that the eggs will still be cooking even after you’ve put them on your plate.

Tip!

You can use curry leaves for tempering and also add fresh mint, chilli flakes (if you like it hot), oregano, piri-piri or Italian seasoning for a burst of flavours in your mouth.

Total Energy In Every Serving

• Net carbs: 1 % (1 g)
• Fibre: 0 g
• Fat: 85 % (31 g)
• Protein: 14 % (11 g)
• Kcal: 327 

Sunday

Breakfast

Serves 2
Prep time- 5minutes
Cook time: 20minutes

Our berry toppings on the pancakes give them just the right amount of sweetness and the kids, as well as the grown-ups, will love them too!

Ingredients

• Pancakes
• 4 eggs
• 7 oz. cottage cheese
• 1 tbsp ground psyllium husk powder
• 2 oz. coconut oil or butter

Toppings

• 2 oz. fresh raspberries/blueberries/strawberries
• 1 cup heavy whipping cream

Instructions

1. Crack the eggs in a medium-size bowl. Add cottage cheese and psyllium husk to the eggs and mix together. Let it sit for about 5-10 minutes to thicken up a little bit.
2. Heat up oil/butter in a non-stick skillet. Spread the batter and fry the pancakes on medium-low heat for 3–4 minutes on each side. Don’t make them too big or it’ll be hard to flip them over and they may break from centre.
3. Whip the cream in a separate bowl it till soft peaks form.
4. Top up the pancakes with the whipped cream and serve with berries of your choice.

Total Energy In Every Serving

• Net carbs: 4% (4 g)
• Fibre: 3 g
• Fat: 83% (39 g)
• Protein: 12% (13 g)
• Kcal: 424 

Lunch

Serves 2
Prep time- 10minutes
Cook time: 30minutes

A delicious keto dinner doesn’t get any easier than Whitefish and the freshness of broccoli and greens in a rich and creamy casserole

Ingredients

• 2 tbsp olive oil
• 1 lb broccoli
• 6 scallions
• 2 tbsp small capers (Kabra)
• 1 oz. butter, for greasing
• 1½ lbs white fish, in serving-sized pieces
• 1¼ cups heavy whipping cream
• 1 tbsp Dijon mustard
• 1 tsp salt
• ¼ tsp black pepper, ground
• 1 tbsp parsley, dried
• 3 oz. butter
• 5 oz. leafy greens for serving 

Instructions

1. Preheat your oven to 400°F (200°C) and keep it ready on standby.
2. Cut the broccoli into florets (including the stem). Peel the stem with a sharp knife or potato peeler if it is rough.
3. Sauté broccoli in oil on medium heat for 5 minutes, until golden and soft and sprinkle salt and pepper for seasoning.
4. Add finely chopped scallions and the capers. Fry for another 1 to 2 minutes and place all the vegetables in a greased baking dish.
5. Nestle the fish comfortably between the vegetables.
6. Whip parsley, whipping cream and mustard together. Pour evenly over the fish and vegetables. Top it up with thin slices of butter.
7. Bake for approximately 20 minutes or until the fish is cooked and flakes easily with a fork. Serve it with a green salad.

Tip!

Fresh or frozen Salmon and tuna make awesome substitutes for the white fish.

If you don’t relish broccoli, substitute it with Brussels sprouts, asparagus, mushrooms or zucchini. Use your imagination and this all-in-one lunch will never be a boring affair anymore.

Total Energy In Every Serving

• Net carbs: 4% (8 g)
• Fibre: 5 g
• Fat: 76% (67 g)
• Protein: 20% (39 g)
• Kcal: 797

Dinner

Serves 2
Prep time- 20minutes
Cook time: 15minutes

Loaded with taste and satisfaction, but extremely light on effort!  The best part is that you don’t even need bread to make them tasty. Just dress them up with delicious salsa and toppings instead!

Ingredients

Salsa

• 2 tomatoes
• 2 scallions
• 1 avocado
• 1 tbsp olive oil
• Salt as per taste
• fish and keep it ready on standby 
• fresh cilantro, to taste

Burgers

• 1½ lbs chicken keema/soya (for veg)
• 7 oz. shredded cheese, divided
• 2 tsp garlic powder
• 2 tsp onion powder
• 2 tsp paprika powder
• 2 tbsp fresh oregano, finely chopped
• 2 oz. butter, for frying

Toppings

• 5 oz. lettuce
• ¾ cup mayonnaise
• 5 oz. cooked chicken, crumbled
• 4 tbsp pickled jalapeños, chopped
• 2½ oz. sliced dill pickles
• 4 tbsp Dijon mustard 

Instructions

1. Chop up the salsa ingredients and mix them in a bowl and set it aside.
2. Mix in seasoning and half the cheese into the chicken keema, mixing with fingers or a wooden spoon till it blends perfectly.
3. Make four burgers patties and fry in a pan or you can even grill if you prefer it grilled. Towards the end add the remaining cheese on top.
4. Serve on lettuce with mayonnaise, chicken, dill pickle, mustard, and pickled jalapeños. And do not forget the homemade salsa!

Total Energy In Every Serving

• Net carbs: 3% (8 g)
• Fibre: 6 g
• Fat: 79% (104 g)
• Protein: 18% (53 g)
• Kcal: 1194

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