Keto Diet Meal Plan

The Best Keto Stir Fry (10 minutes!)
ingredients

1 lb chicken breast chopped
1 tablespoon almond flour or coconut flour
1 tablespoon oil
2 cloves garlic minced
1 small onion chopped
1 head broccoli chopped
1 large bell pepper chopped
For the sauce
1 batch keto stir fry sauce
1 teaspoon sesame oil
2 tablespoon chili sauce optional
Instructions
In a small bowl, whisk together the stir fry sauce, sesame oil, and chili sauce, and set aside. In a separate bowl, add the chopped chicken and almond flour and lightly mix together.
Add the oil in a non-stick pan or wok and place over medium heat. Stir fry the chicken until mostly cooked. Remove the chicken from the pan.
Add the minced garlic and ginger to the pan and stir fry for several minutes. Add the remaining vegetables and cook until mostly tender. Add the chicken back to the pan, before adding the sauce. Let it bubble and thicken for several minutes, before removing from the heat and serving.

Nutrition
Serving: 1serving | Calories: 195kcal | Carbohydrates: 7g | Protein: 25g | Fat: 8g | Sodium: 134mg | Potassium: 538mg | Fiber: 4g | Vitamin A: 1318IU | Vitamin C: 55mg | Calcium: 19mg | Iron: 1mg | NET CARBS: 3g

LOW CARB STEAK AND PASTRAMI BOMB

Ingredients:
1/2 chopped onion
2 tbsp ghee (or olive oil, coconut oil)
A pinch of rosemary or a tsp of rosemary olive/grapeseed oil (optional – a nice touch)
1 lb shaved beef steak
1/2 lb red pastrami (cut into 1-2 inch pieces)
4 green peppers
1 tbsp delicatessen style mustard (I used Boars Head w/ white wine)
3 tbsp mayonnaise
4 slices of American cheese (or whatever you like)

Steps:
Turn oven to 350 degrees, place green peppers (either top cut off standing up, or leave the tops on and cut in half like shown in the photo) on a baking sheet and put in the oven.
In a large frying pan, melt ghee (or oil) and cook onion until translucent on medium (5 minutes or so).
Add a pinch of rosemary or a tsp of rosemary olive/grapeseed oil (optional)
Add steak and continue to cook on medium until browned.
Sprinkle a pinch of salt and pepper over the steak as it cooks. I used grapevine smoked salt.
Once cooked, add pastrami and cook for another 5 mins.
Remove green peppers from the oven.
Turn off burner, strain grease from meat and return to pan.
Add mustard and mayo then mix everything up so it’s coated evenly.
Fill green peppers with meat and top with a slice of cheese
Turn oven to broil at 500 degrees and cook for 2-3 minutes until cheese is melted.
Enjoy!

Nutrition
Serving Size: 4Calories: 563Fat: 43gCarbohydrates: 7gFiber: 1gProtein: 38g

One Pan Keto Green Chili Chicken

Ingredients
1 tablespoon butter
1 tablespoon minced garlic
1 jalapeno, seeded and chopped
1 cup unsweetened almond milk
1/4 cup heavy cream
3 ounces cream cheese
1 (4 ounce) can green chilis
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon onion powder
1 cup shredded cheddar cheese
5 cups shredded chicken
1/2 cup shredded cheddar cheese (for topping)

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Instructions
In a large skillet over medium heat melt the butter, add the garlic and jalapeno and sauté 30 seconds.
Add almond milk, heavy cream, cream cheese, undrained green chilis, spices and 1 cup of the cheddar cheese. Whisk mixture until it is smooth and cheese has melted.
Stir in shredded chicken and top with remaining cheddar. Reduce heat to low, cover and simmer 10 minutes.
Garnish with chopped green onions, additional jalapeno slices or avocado.

amount Per Serving: CALORIES: 335TOTAL FAT: 22.5gSODIUM: 346mgCARBOHYDRATES: 4.1gNET CARBOHYDRATES: 3.6gFIBER: 0.5gSUGAR: 1.6gPROTEIN: 28.4g

Keto Zucchini Burrito Boats

THE PREPARATION
2 medium zucchini
2 tablespoon olive oil
Salt and pepper to taste
1 tablespoon olive oil, for frying
1/2 medium yellow onion, diced
2 teaspoon fresh garlic, minced
12 ounce ground beef
1/2 teaspoon chili powder
1/4 teaspoon cumin
1/4 teaspoon paprika
1/2 cup fresh tomatoes, diced
1 cup shredded cheddar cheese

THE EX*****ON
1. Measure out and prepare all the ingredients. Preheat oven to 350F.

2. Slice the zucchinis lengthwise and scoop out the seeds (plus a little extra) to form a boat for the filling to go in. Set extra zucchini aside to add to the filling.

3. Put the zucchini, skin side down, in a baking dish. Drizzle with olive oil.

4. Sprinkle with salt and pepper to taste. Bake for 10 minutes or until zucchini starts to soften.

5. While the zucchini is baking, add olive oil, onion, garlic, and zucchini that was scooped out into a frying pan over medium heat.

6. Fry for about 5 minutes, or until onion and zucchini are soft.

7. Add the ground beef and saute until beef is browned and cooked through.

8. Once the beef is cooked, stir in the chili powder, cumin, paprika, and tomatoes.

9. Spoon the mixture into the zucchini boats.

10. Sprinkle with shredded cheese, then put back in the oven for 15 minutes or until cheese is melted.

11. Serve hot and enjoy!

This makes a total of 4 servings of Keto Zucchini Burrito Boats. Each serving comes out to be 458 calories, 37.9g fat, 4.9g net carbs, and 23.4g protein.

Keto Cheesy Bacon Ranch Chicken

INGREDIENTS
4 slices thick-cut bacon
4 boneless skinless chicken breasts (about 1 3/4 lbs.)
Kosher salt
Freshly ground black pepper
2 tsp. ranch seasoning
1 1/2 c. shredded mozzarella
Chopped chives, for garnish

DIRECTIONS
In a large skillet over medium heat, cook bacon, flipping once, until crispy, about 8 minutes. Transfer to a paper towel–lined plate. Drain all but 2 tablespoons of bacon fat from the skillet.
Season chicken with salt and pepper. Return skillet to medium-high heat, add chicken and cook until golden and just cooked through, about 6 minutes per side.
Reduce heat to medium and sprinkle chicken with ranch seasoning

and top with mozzarella. Cover the skillet and cook, until cheese is melted and bubbly, about 5 minutes.
Crumble and sprinkle bacon and chives on top before serving

CAL/SERV:
432
YIELDS:
4 SERVINGS
PREP TIME:

0 HOURS 10 MINS
TOTAL TIME:
0 HOURS 35 MINS

Nutrition (per serving): 432 calories, 52 g protein, 2 g carbohydrates, 0 g fiber, .7 g sugar, 22 g fat, 10 g saturated fat, 749 mg sodium

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