guide for keto diet

Thursday, 26 July 2018

Week 2: 7 Day Ketogenic Vegetarian Meal Plan & Menu!!

July 26, 2018 0


Week 2: 7 Day Ketogenic Vegetarian Meal Plan & Menu


The ketogenic diet is a high-fat diet that limits daily carbs intake by 10 to 15 grams and daily protein intake to 1 gram per kilogram of body weight. Meat and fish are among the main sources of fat. This can make it difficult for vegetarians to follow a strict ketogenic diet. However, dairy products, eggs, soy products and vegetable oils are good sources of fat for vegetarians on a ketogenic diet.

I Share with you the Top 21 Healthy and Delicious Vegetarian Recipes to Help You Enjoy The Perfect Keto Lifestyle.

You will find the plan of the first week Here : 

WEEK 1: FREE 7 Day Ketogenic Vegetarian Meal Plan & Menu!!



(To get the recipe just click on the title of the recipe)

DAY 1

Breakfast : Asparagus Cheese Quiche
Lunch      : 
Tomato Cheese Salad 
Dinner     : 
Artichoke Spinach Casserole


DAY 2

Breakfast : Spinach Avocado Cheese Omelet
Lunch      : Mix Vegetable Salad
Dinner     : Creamy Garlic Cheese Mushrooms

DAY 3

Breakfast :  Cheese Spinach Egg Bake
Lunch       : 
Cucumber Onion Salad
Dinner      : 
Basil Cheese Green Beans


DAY 4

Breakfast : Delicious Cheese Fritters
Lunch      : 
Zucchini Pasta Salad
Dinner     : 
Healthy Brussels sprouts


DAY 5

Breakfast : Almond Coconut Pancake
Lunch      : 
Creamy Garlic Cauliflower Mashed 
Dinner     : 
Delicious Taco Salad 


DAY 6

Breakfast : Roasted Vegetable Frittata 
Lunch      : 
Yummy Cauliflower Soup 
Dinner     : 
Creamy Celery Soup

DAY 7

Breakfast : Avocado Egg Baked
Lunch      : 
Cheese Egg Dill Salad
Dinner     : 
Kale Avocado Salad


Quick & Easy Keto Roasted Vegetable Frittata

July 26, 2018 0


Quick & Easy Keto Roasted Vegetable Frittata

Total Time: 40 minutes
Serving Size: 2

Ingredients:

1/2 beet, peel and sliced
2 tsp olive oil
1/3 cup broccoli florets
1/2 yellow bell pepper, sliced
4 egg whites
1/2 tsp oregano
2 tbsp cheese, grated
1/2 tsp sea salt

Directions:

Coat vegetables with 1 tsp olive oil and salt.
Arrange vegetables onto the baking tray and grill at 180 C for 15 minutes.
In another bowl, whisk together egg whites, oregano and salt.
Heat remaining olive oil in a pan over medium heat.
Spread roasted vegetables onto the pan then pour egg mixture over the
vegetables.
Spread cheese on top of egg and vegetable mixture.
Cover and cook on low heat for 10 minutes or until set.
Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 273
Fat 19.1 g
Carbohydrates 6.1 g
Sugar 3.8 g
Protein 20.8 g
Cholesterol 47 mg

Quick & Easy Keto Kale Avocado Salad

July 26, 2018 0


Quick & Easy Keto Kale Avocado Salad

Total Time: 30 minutes
Serving Size: 2

Ingredients:

1 medium avocado, peel and cut into cubes
2 tbsp pine nuts
2 tbsp olive oil
1/2 small orange juice
1/2 lime juice
2 cups kale, chopped
1/4 tsp black pepper
1/2 tsp sea salt

Directions:

Heat 2-liter water into the pot.
Add salt and kale into the pot and cook for 10-20 minutes.
Drain kale well and set aside to cool.
Add kale, avocado, and pine nuts into the mixing bowl and toss well.
Season salad with pepper and salt.
In a small bowl, mix together oil, orange juice, and lime juice and pour over
salad.
Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 379
Fat 34 g
Carbohydrates 9.8 g
Sugar 3 g
Protein 5.3 g
Cholesterol 0 mg

Quick & Easy Keto Cheese Egg Dill Salad

July 26, 2018 0


Quick & Easy Keto Cheese Egg Dill Salad

Total Time: 15 minutes
Serving Size: 2

Ingredients:

3 eggs, hard-boiled
1 tsp mustard
3 oz cottage cheese
1 tbsp dill cubes
1 tbsp onion, chopped
Pepper
Salt

Directions:

Chop boiled eggs.
Add all ingredients into the bowl and mix well.
Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 143
Fat 7.9 g

Carbohydrates 3.1 g
Sugar 1 g
Protein 14.6 g
Cholesterol 249 mg

Quick & Easy Keto Avocado Egg Baked

July 26, 2018 0


Quick & Easy Keto Avocado Egg Baked

Total Time: 25 minutes
Serving Size: 6

Ingredients:

3 avocados, halved and seeded
2 tbsp fresh chives, chopped
6 large eggs
1/4 tsp red pepper flakes
1/4 tsp ground black pepper
1/4 tsp salt

Directions:

Preheat the oven to 425 F.
Spray a baking tray with cooking spray and set aside.
Scoop out about 2 tbsp flesh of avocado to creating a small hole in the center of
each avocado.
Gently break 1 egg into the hole of avocado.
Season with red pepper flakes, pepper, and salt.
Repeat same with remaining avocado and egg.
Place prepared avocado egg onto the baking tray and bake in preheated oven for
15-20 minutes or until egg white set.
Garnish with chopped chives and serve.

Nutritional Value (Amount per Serving):

Calories 277
Fat 24.6 g
Carbohydrates 9.2 g
Sugar 0.9 g
Protein 8.3 g
Cholesterol 186 mg

Quick & Easy Keto Creamy Celery Soup

July 26, 2018 0


Quick & Easy Keto Creamy Celery Soup

Total Time: 40 minutes
Serving Size: 4

Ingredients:

6 large celery stalks, chopped
1 tbsp lime juice
1 tsp dried dill
2 cups water
1 tsp olive oil
1 cup coconut milk
1 onion, sliced
1/2 tsp black pepper
1 tsp salt

Directions:

Heat olive oil in a saucepan over medium heat.
Add onion and sauté for 3-4 minutes.
Add celery and cook for 3 minutes.
Add water and salt and simmer for 30 minutes over medium heat.
Using blender puree the soup until smooth.
Again simmer for 5 minutes.
Season with lemon juice, pepper, and dill.
Serve hot and enjoy.

Nutritional Value (Amount per Serving):

Calories 178
Fat 15.7 g
Carbohydrates 10 g
Sugar 4.7 g
Protein 2.5 g
Cholesterol 0 mg

Yummy Keto Cauliflower Soup

July 26, 2018 0


Yummy Keto Cauliflower Soup

Total Time: 35 minutes
Serving Size: 4

Ingredients:

1/2 head cauliflower, diced
1 garlic clove, minced
16 oz vegetable broth
1 small onion, diced
1/4 tbsp olive oil
1/2 tsp salt

Directions:

Heat olive oil in a saucepan over medium heat.
Add onion and garlic in a saucepan and cook for 4 minutes.
Add cauliflower and broth. Stir well and bring to boil.
Cover pan with lid and simmer for 15 minutes.
Season with salt.
Using blender puree the soup until smooth and creamy.
Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 42
Fat 1.6 g
Carbohydrates 4.1 g
Sugar 1.9 g
Protein 3.2 g
Cholesterol 0 mg