Try to Choose Your Plans

 

                                                                    AMAZING  DIET  MENU

(1) Keto + Intermittent Fasting Plan 

(2) Vegan Keto Diet Plan

Choose the meal plan that best suits for you. If you're doctor gives you the thumbs up for combining keto with intermittent fasting then use plan number (1). But if you are vegan then choose plan number (2). 

                                 KETO  INTERMITTENT  FASTING  PLAN

DAY  1 

Breakfast: Keto Cacao Butter Blondies

Lunch: Keto Peanut Ginger Zoodle Salad 

Dinner: Keto Lamb Chops with Tzatziki Sauce

DAY  2

Breakfast: Skip Breakfast / No Breakfast

Lunch: Keto Spicy Pork with Kelp Noodles

Dinner: Keto Lamb Curry 

DAY  3 

Breakfast: Keto Lemon Strawberry Cheesecake

Lunch: Keto Peanut Ginger Zoodle Salad 

Dinner: Keto Slow Cooker Lamb Shoulder 

DAY  4

Breakfast: Skip Breakfast / No Breakfast

Lunch: Keto Shrimp and Cauliflower Rice Salad

Dinner: Keto Lamb Chops with Pesto Sauce 

DAY  5 

Breakfast: Keto Macadamia Nut Bread 

Lunch: Keto Cheesy Taco Skillet 

Dinner: Keto Chopped Buffalo Chicken Salad 

DAY  6

Breakfast: Keto BLT Salad 

Lunch: Keto Cauliflower with Ground Beef Lasagna 

Dinner: Keto Mongolian Beef 

DAY  7

Breakfast: Keto Tacos with Guacamole and Bacon 

Lunch: Keto Chicken BLT Salad Stuffed Avocados 

Dinner: Keto Chicken Sausage with Spinach and Roasted Red Pepper Patties

DAY  8

Breakfast: Keto Iced Coffee with Protein Shake 

Lunch: Keto Prime Rib Roast with Garlic Butter

Dinner: Keto Beef Stew 

DAY  9

Breakfast: Skip Breakfast / No Breakfast 

Lunch: Keto Spicy Pork Meatballs

Dinner: Keto Fried Pork Tenderloin 

DAY  10

Breakfast: Keto Blackberry-Filled Lemon Muffins

Lunch: Keto Meatloaf Covered with Bacon 

Dinner: Keto Pork Egg Roll in a Bowl 

DAY  11

Breakfast: Skip Breakfast / No Breakfast 

Lunch: Keto Cabbage and Corned Beef 

Dinner: Keto Chopped Buffalo Chicken Salad 

DAY  12

Breakfast: Keto Pancakes 

Lunch: Keto Lamb Chops with Tzatziki Sauce

Dinner: Keto Mongolian Beef 

DAY  13

Breakfast: Keto Italian Chicken Cacciatore 

Lunch: Keto Chicken Caprese Hasselback 

Dinner: Keto Chicken with Cream and Poblano Peppers 

DAY  14

Breakfast: Keto Tomato Soup with Basil

Lunch: Keto Brussels Sprouts with Parmesan Cheese Salad 

Dinner: Keto Seafood Stuffed Mushrooms with Cheese 

DAY  15

Breakfast: Keto Tuna with Capers Salad 

Lunch: Keto Zoodles with White Clam Sauce 

Dinner: Keto Chicken Chili

DAY  16

Breakfast: Skip Breakfast / No Breakfast 

Lunch: Keto Chicken Parmesan 

Dinner: Keto Chicken Chili 

DAY  17 

Breakfast: Keto Tuna with Capers Salad 

Lunch: Keto Roasted Salmon with Green Beans 

Dinner: Keto Asian Beef Salad 

DAY  18

Breakfast: Skip Breakfast / No Breakfast 

Lunch: Keto Cheesy Taco Skillet 

Dinner: Keto Italian Vegetable Soup

DAY  19

Breakfast: Keto Cream Cheese Frosted Carrot Mug Cake 

Lunch: Chicken with Lemon and Herb Mediterranean Salad 

Dinner: Keto Cauliflower with Ground Beef Lasagna

DAY  20

Breakfast: Keto BLT Salad 

Lunch: Keto Egg and Sausage Sandwich 

Dinner: Keto Mexican Soup

DAY  21

Breakfast: Cauliflower Bread with Poached Eggs, Crispy Bacon, and Avocado

Lunch: Keto Brussels Sprouts with Parmesan Cheese Salad

Dinner: Keto Turkey Sausage, Kale and Butternut Squash Soup

DAY  22

Breakfast: Keto BLT Salad 

Lunch: Keto Egg and Sausage Sandwich 

Dinner: Keto Mexican Soup 

DAY  23

Breakfast: Skip Breakfast / No Breakfast 

Lunch: Keto Caesar Salad

Dinner: Keto Cauliflower Coconut Curry Soup 

DAY  24

Breakfast: Keto Macadamia Nut Bread 

Lunch: Keto Cheesy Taco Skillet 

Dinner: Keto Chicken Sausage with Spinach and Roasted Red Pepper Patties

DAY  25 

Breakfast: Keto Cloud Bread 

Lunch: Keto Cheesy Taco Skillet

Dinner: Keto Chicken Stuffed with Goat Cheese 

                                KETO  5  DAY  VEGAN  PLAN

DAY  1

Breakfast: Keto Vegan Creamy Cinnamon Smoothie

Lunch: Keto Vegan Cucumber Tomato Salad 

Dinner: Keto Vegan Falafels with Lupini Beans

DAY  2

Breakfast: Keto Vegan Granola Bars 

Lunch: Keto Vegan Zoodles with Avocado Sauce

Dinner: Keto Vegan Roasted Vegetables 

DAY  3

Breakfast: Keto Vegan Spaghetti Squash Tots

Lunch: Keto Vegan Triple Green Salad 

Dinner: Keto Vegan Mushroom Tacos 

DAY  4

Breakfast: Keto Vegan Tofu Scramble 

Lunch: Keto Vegan Asian Ginger Slaw

Dinner: Keto Vegan Egg Roll in a Bowl

DAY  5

Breakfast: Keto Vegan Pancakes 

Lunch: Keto Vegan Broccoli Fried Rice

Dinner: Keto Vegan Omega 3 Porridge

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Should You Know What Keto Isn't???

 

                                                                           WHAT  KETO  ISN'T

There are lot of misconceptions about ketogenic diet floating around, so I wanted to take a moment to address a few of the most common ones.

                            KETOSIS  IS  NOT  KETOACIDOSIS

I think this is the biggest misconception I see perpetuated on the internet (and by some reputable-sounding sources, too!). Ketosis is a natural process that the body enters in response to carbohydrate restriction.  It is thought to be an evolutionary development to provide protection from the effects of famine or food shortages. 

Ketoacidosis is a very serious condition brought on by extremely high blood glucose levels combined with a severe lack of insulin. This rare condition can occur in type 1 diabetics but is very unlikely to occur in those without diabetes. 

                              KETO  IS  NOT  A  MEAT-HEAVY  DIET

I receive a lot emails and social media comments expressing confusion that my diet is both vegan and ketogenic, as if the two were mutually exclusive. Because most portrayals of keto approach it from the "burgers, bacon, and cheese" side, there is a bit of uncertainty about the types of food you can eat. 

As you probably figured, you don't have to eat meat. You don't have to eat eggs, or dairy, or anything else you don't want to, either. A ketogenic diet is just a way of eating that gets you into ketosis; which types of foods you use to do so are totally up to you. 

                                  KETO  IS  NOT  A  NO-CARB  DIET

There are "zero-carb diets" out there, where people mostly just eat meat. Some choose to add eggs or oil, but overall, the goal is to consume zero carbohydrates. 

While this is a form of a ketogenic diet, it is by no means representative of all ketogenic diets. No-carb diets are on the extreme end of the spectrum. Most people following a ketogenic diet consume between 20 and 50 grams of net carbohydrates per day. When you factor in fiber, you could be eating as much as 100 grams of total carbohydrates!

I think this is an important distinction to make because I have seen many people argue against ketogenic diets, citing how they are too extreme in their total elimination of carbohydrates. For most people, this is simply not true. 

                       KETO  IS  NOT  A  HIGH-PROTEIN  DIET

The low-carb diets that have been popular in the past have also featured high amounts of protein. Ketogenic diets are different in that they do not prioritize consuming a lot of protein, because excess protein can be converted to glucose in the body (via a process called gluconeogenesis) and can kick you out of ketosis, mitigating the positive effects of the diet. 

                                 KETO  IS  NOT  A  LIST  OF  FOODS

I can't stress this enough - ketogenic diets are not a list of foods you "can" or "cannot" have. I don't think it's helpful long-term to attach "goodness" or some sort of dietary morality to any certain food or set of foods. Instead, I think it's more valuable to assess foods on an individual basis and to evaluate what they do for (or to) our bodies. So, instead of saying,"you can't eat candy on keto," look at candy for what it is - mostly sugar, along with some industrial fats - and think about the impact eating it will have. 

Saying you can't have a food because it's "not keto" turns the ketogenic diet into some sort of hyper-restrictive, dogmatic fad that places the onus on willpower for success. 

Of course, in the beginning, some people find it very helpful to keep a list of keto-friendly foods around until they are accustomed to the ketogenic way of eating. There's nothing wrong with using a list if that's what works for you. Just be aware that there is no hard-and-fast list of "keto foods". 

                               KETO  IS  NOT  A  SILVER  BULLET

I think it's important to set reasonable expectations. It's easy to get caught up in the excitement of seeing striking weight loss results in online forums and hearing people's stories of turning their lives and health around. For some, a keto diet can be life-changing, but not everyone has such as dramatic experience. We all want that quick-and-easy answer, and while some people do experience drastic changes quite quickly, that's not the case for everyone. So don't get frustrated if you don't see results instantly! 

                               KETO  IS  NOT  "ONE  SIZE  FITS  ALL"

There is no one right way to do a ketogenic diet. Our bodies, lifestyles, and goals are all different, and so are the ways we approach eating. Some people choose to consume specific ratios of fat, protein, and carbohydrate, while others choose to count carbs. Some people prefer to take a more intuitive approach to keto and stick to eating foods that are lower in carbs and make them feel good. 

As long as you are eating a diet that keeps you in a state of ketosis, you are eating keto. To find out how to tell if you are in ketosis, then read out my post about ways to measure ketone levels.

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Recommended Diet Bread Or Keto Bread Recipes

 

                                                                        KETO  BREAD  RECIPES

                                      KETO  WHITE  BREAD

Yields: 18 Slices

Serving size: 1/2 inch thick per slice

Preparation time: 10 Minutes

Cooking time: 1 Hour 10 Minutes

Ingredients: 

(a) 12 pieces large eggs (use the egg whites only, room temperature)

(b) 1 cup almond flour (blanched)

(c) 1/4 cup coconut flour

(d) 1/3 cup butter (melted) 

(e) 1  1/2 tablespoons erythritol

(f) 2 teaspoons baking powder (gluten-free) 

(g) 1/4 teaspoon xanthan gum

(h) 1/4 teaspoon sea salt 

(i) 1/4 teaspoon cream of tartar

Directions: 

1. Pre-heat your oven to 325°F. Prepare a loaf pan measuring 8.5"*4.5". Line it with parchment paper. Let there be extra parchment paper hanging over the sides to easily remove the loaf when cooked. 

2. In a food processor, mix well the coconut flour, almond flour, erythritol, baking powder, sea salt, and xanthan gum. Pulse the ingredients until mixed thoroughly. 

3. Put in the melted butter. Continue to pulse until the mixture  becomes crumbly. Scrape down the sides of the food processor when necessary. 

4. In a mixing bowl, put in the cream of tartar and egg whites. Beat the mixture using a hand mixer. Continue beating until stiff peaks are formed. Make sure to use a very large mixing bowl because the egg whites will expand when beaten. 

5. Put in 1/2 of the egg white mixture into the food processor. Pulse for a few times to combine the egg white mixture into the flour mixture. Avoid over-mixing it. 

6. Pour carefully the mixture from the food processor into the remaining egg white mixture in the mixing bowl. Fold gently the mixture until no more chunks are visible. Never ever stir the mixture. Folding gently will keep the batter mixture to be as fluffy as possible. 

7. Gently pour the batter into the prepared loaf pan. Spread the batter to cover the surface of the loaf pan. To make a rounded top so that it will look like loaf bread when done, push the batter a little bit towards the center. 

8. Bake the loaf bread until the top portion turns golden brown (about 40 mintues). Take out the loaf bread from the oven. 

9. Make a tent on top of the loaf bread  using aluminum foil. Put the loaf bread back in the oven. Bake for another 30 to 45 minutes until cooked through. The loaf bread is cooked through when it doesn't make a squishy sound when you press the top down using a finger and the brown top feels firm to the touch. The internal temperature of the loaf bread should reach 200°F. 

10. Let the loaf bread cool down completely before taking out from the loaf pan. Slice the loaf bread into 18 slices about 1/2 inch thick per slice. 

Nutritional info (per serving):  82 calories, 3g carbs, 7g fats, 4g proteins, 2g fiber

                            KETO  BREAD  WITH  CHIA  SEEDS

Yields: 12 Slices

Serving size: 1 slice

Preparation time: 5 Minutes

Cooking time: 30 Minutes

Ingredients:

(a) 1 cup almond flour 

(b) 4 pieces eggs (room temperature) 

(c) 1/2 cup black chia seeds 

(d) 1/4 cup coconut oil 

(e) 1/4 cup unsweetened almond milk 

(f) 1/2 teaspoon salt 

(g) 2 teaspoons baking soda 

Directions:

1. Pre-heat your oven to 350°F.

2. Prepare an 8"*4" load pan and grease it. Set aside. 

3. In a mixing bowl, combine all the ingredients together. Mix well until there are no more lumps in the batter. 

4. Transfer the batter into the prepared loaf pan.

5. Bake the bread for 30 minutes.

6. Take out the bread from the oven. Let it rest in the loaf pan for about 10 minutes.

7. Take out the loaf bread from the pan and let it cool completely on a rack.

8. Cut into 12 equal slices and serve.

Nutritional info (per serving):  148 calories, 5g carbs, 12g fats, 5g proteins, 3g fiber

                                          KETO  COCONUT  BREAD

Yields: 10 Slices

Serving size: 1 slice

Preparation time: 10 Minutes

Cooking time: 40 Minutes

Ingredients:

(a) 1/2 cup coconut flour

(b) 1/4 cup coconut oil (melted) 

(c) 1/4 cup almond milk (unsweetened)

(d) 6 pieces eggs (room temperature)

(e) 1/4 teaspoon baking soda

(f) 1/4 teaspoon salt

 Directions:

1. Pre-heat your oven to 350°F.

2. Get a loaf pan (8"*4") and line it with parchment paper.

3. In a mixing bowl, combine well the dry ingredients. 

4. In another mixing bowl, combine well the wet ingredients. 

5. Slowly pour the wet mixture into the dry mixture. Combine well until the batter is formed. 

6. Transfer the batter mixture into the lined loaf pan. 

7. Bake the loaf bread for 40 minutes or until cooked. If you insert a toothpick in the center of the loaf bread and it comes out clean, then the loaf bread is thoroughly cooked. 

Nutritional info (per serving):  108 calories, 3.4g carbs, 8.7g fats, 4.2g proteins, 2.1g fiber 

                                    KETO  CLOUD  BREAD

Yields: 10 Slices

Serving size: 1 slice

Preparation time: 15 Minutes

Cooking time: 20 Minutes

Ingredients:

(a) 3 tablespoons coconut cream (refrigerate a can of coconut milk (full fat) overnight and spoon out the top part)

(b) 3 pieces eggs (separated; 1 mixing bowl for the yolks and 1 mixing bowl for the whites)

(c) 1/2 teaspoon baking powder

Toppings (optional):

(a) sea salt 

(b) rosemary 

(c) black pepper

Directions:

1. Pre-heat your oven to 325°F. Put a rack in the middle part of the oven. Prepare a baking sheet and line it with paper parchment.

2. In the mixing bowl with the yolks, put in the coconut cream. Beat them together using a hand mixer for total control. Continue beating until there are no more coconut clumps and the texture is nice and creamy.

3. Wash your hand mixer well. Dry them. 

4. In the mixing bowl with the egg whites, put in the baking powder. Beat them using a hand mixer in medium setting. Continue beating until the mixture becomes firm, thick, and with stiff peaks. 

5. Moving carefully and quickly, add in the yolk mixture into the white mixture. Fold the mixture using a spatula to combine everything and retain its fluffy texture. Do not stir.

6. With the use of a spoon, scoop a spoonful of the batter and drop it on the baking sheet. Do this step as quickly as you can before the mixture starts to melt down. 

7. Put the baking sheet on the oven's middle rack. Bake the cloud bread for 20 minutes. 

8. Use a spatula to scoop up the cloud breads from the baking sheet.

Nutritional info (per serving):  36 calories, 0.5g carbs, 3g fats, 2g proteins, 0.1g fiber

                                         KETO  MACADAMIA  NUT  BREAD

Yields: 10 Slices

Serving size: 1 slice

Preparation time: 5 Minutes

Cooking time: 30 Minutes

Ingredients:

(a) 5 pieces large eggs 

(b) 5 ounces macadamia nuts

(c) 1/4 cup coconut flour 

(d) 1/2 teaspoon apple cider vinegar 

(e) 1/2 teaspoon baking soda

Directions:

1. Pre-heat your oven to 350°F.

2. In a food processor, put in the macadamia nuts. Pulse the nuts until it turns into nut butter. 

3. Add in the eggs into the nut butter in the food processor. Blend until mixed well. Scrape down the sides of the food processor, if needed, to mix everything well. 

4. Put in the coconut flour, apple cider vinegar, and baking soda into the nut mixture in the food processor. Pulse the mixture to combine well. 

5. Oil a standard-sized bread pan using a cooking spray. Pour the batter into the bread pan. Use a spatula to smooth the surface of the batter. 

6. Place the bread pan on the bottom rack of your oven. Bake the bread until it turns golden brown (about 30 minutes).

7. Take out from the oven. Put the pan on a rack to cool down the bread for 20 minutes.

8. Take out the bread from the pan. Cut into 10 slices.

Nutritional info (per serving):  151 calories, 4g carbs, 14g fats, 5g proteins, 3g fiber 

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Check Some of the Healthy Keto Soup Recipes

 

                                                                        KETO  SOUP  RECIPES

               KETO  CAULIFLOWER  COCONUT  CURRY  SOUP

Yields: 10 Servings 

Serving size: 1 Cup 

Preparation time: 10 Minutes

Cooking time: 25 Minutes

Ingredients:

(a) 1 cup coconut milk 

(b) 3 tablespoons yellow curry paste

(c) 2 tablespoons olive oil 

(d) 2 pieces medium heads cauliflower (cut into florets)

(e) 1 piece medium onion (chopped finely)

(f) 1 carton vegetable broth (32 ounces) 

(g) fresh cilantro (minced, for topping) 

Directions: 

1. In a saucepan over medium heat, put in the oil.

2. Sautee the onions for 3 minutes until they are softened.

3. Put in the curry paste in the saucepan. Cook for 2 minutes until its aromatic.

4. Put in the broth and cauliflower. Let the mixture boil. Lower the heat when it is already boiling. Cover the saucepan. Let the curry mixture simmer for 20 minutes. 

5. Put in the coconut milk. Stir and cook for another minute. Turn off the heat. Let the mixture cool down for a few minutes. 

6. Pour in the warm mixture into a food processor by batch. Process each batch until it becomes a puree.

7. Pour into a bowl. Garnish with cilantro. Serve.

Nutritional  info (per serving):  111 calories, 10g carbs, 8g fats, 3g proteins, 3g fiber

                                               KETO  MEXICAN  SOUP

Yields: 4 Servings 

Serving size: 1 1/2 Cups 

Preparation time: 5 Minutes

Cooking time: 20 Minutes

Ingredients:

(a) 1 pound chicken thighs (boneless, skinless and cut into 3/4-inch slices)

(b) 1 cup salsa 

(c) 1 cup corn (frozen) 

(d) 1 tablespoon taco seasoning (reduced-sodium) 

(e) 2 teaspoons olive oil 

(f) 1  32-ounce carton chicken broth (reduced-sodium) 

Directions: 

1. In a saucepan over medium heat, put in the oil. Put in the chicken. Cook the chicken for 8 minutes or until thoroughly cooked with constant stirring. 

2. Put in taco seasoning. Stir to mix well. 

3. Put in the rest of the ingredients. Stir to mix well. Bring the soup to a boil. 

4. Lower the heat. Let the soup simmer for about 5 minutes. 

5. Serve while still hot.

Nutritional  info (per serving):  254 calories, 14g carbs, 11g fats, 25g proteins, 1g fiber

                                   KETO  TOMATO  SOUP  WITH  BASIL

Yields: 6 Servings 

Serving size: 1 Cup 

Preparation time: 20 Minutes

Cooking time: 30 Minutes

Ingredients:

(a) 3 1/2 pounds tomatoes (halved) 

(b) 12 pieces basil leaves (fresh) 

(c) 2 garlic cloves (peeled and halved) 

(d) 1 piece small onion (quartered) 

(e) 2 tablespoons thyme leaves (fresh) 

(f) 2 tablespoons olive oil 

(g) 1/4 teaspoon pepper 

(h) 1 teaspoon salt 

(i) Fresh basil (thinly sliced,  for topping) 

(j) Some salad croutons (for topping) 

Directions:

1. Pre-heat your oven to 400°F. Grease a baking pan (15"*10"*1").

2. Arrange the tomatoes, garlic, and onions on the greased baking pan. 

3. Drizzle with olive oil. Sprinkle with pepper, salt, and thyme. Toss carefully to coat everything. 

4. Put the baking pan into the oven. Roast for 30 minutes stirring only once. Make sure that the tomatoes, garlic, and onions are tender before taking out from the oven. 

5. Let them cool down enough to be processed in a food processor. 

6. Put the roasted veggies in the food processor by batch. Add in the basil leaves in each batch. Process until it has a puree consistency. 

7. Pour all the processed mixture in a saucepan. Heat the soup over medium heat for a few minutes. 

8. Transfer to 6 serving bowls. Top with sliced basil and croutons. Serve.

Nutritional  info (per serving):  107 calories, 15g carbs, 5g fats, 3g proteins, 4g fiber

                                       KETO  ITALIAN  VEGETABLE  SOUP

Yields: 8 Servings 

Serving size: 1 1/2 Cup 

Preparation time: 10 Minutes

Cooking time: 20 Minutes

Ingredients:

(a) 1 pound italian sausage (bulk)

(b) 1  15-ounce can garbanzo beans (rinsed and drained) 

(c) 1  14.5-ounce can beef broth 

(d) 1  14.5-ounce can diced tomatoes (undrained)

(e) 2 pieces medium zucchini (1/4-inch slices)

(f) 1 piece medium onion (sliced) 

(g) 1 1/2 cups water

(h) 1/2 teaspoon basil (dried) 

(i) Parmesan cheese (grated, for garnish) 

Directions:

1. In a saucepan over medium heat, put in the sausage and onion. Cook them thoroughly. Drain out any liquid from the mixture. 

2. Add in the water, basil, beans, zucchini, broth, and tomatoes. Stir to mix. 

3. Bring the soup to a boil. Lower the heat. Let the soup simmer until the zucchini becomes tender.

4. Transfer the soup into serving bowls. Garnish with parmesan cheese. Serve.

Nutritional  info (per serving):  173 calories, 14g carbs, 9g fats, 10g proteins, 3g fiber

KETO  TURKEY  SAUSAGE, KALE  AND  BUTTERNUT  

SQUASH  SOUP

Yields: 10 Servings 

Serving size: 2 Cups 

Preparation time: 20 Minutes

Cooking time: 30 Minutes

Ingredients:

(a) 1  19.5-ounce package italian turkey sausage (links and wrappings removed)

(b) 2  32-ounce cartons chicken broth (reduced-sodium)

(c) 1 piece medium butternut squash (peeled and cubed)

(d) 1/2 cup parmesan cheese (shaved) 

(e) 1 bunch kale (trimmed and chopped coarsely)

Directions:

1. In a soup pot over medium heat, put in the sausages. Cook them for 10 minutes, stirring and breaking the sausages into crumbles.

2. Add in the chicken broth and butternut squash. Bring the mixture to a boil. 

3. Add in the kale by batch. Let each batch wilt slightly before adding in a new batch. Bring the soup to a boil. 

4. Lower the heat. Let the soup simmer for 20 minutes or until the vegetables have become tender.

5. Pour into serving bowls. Top each serving with shaved parmesan cheese. Serve. 

Nutritional  info (per serving):  163 calories, 20g carbs, 5g fats, 13g proteins, 5g fiber

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