Free Keto Meal Plan

How to make keto friendly hamburgers

Ingredients

5oz lean ground beef
1/2 teaspoon of sea salt
1/2 teaspoon of black pepper
1 tablespoon of onion powder
1 clove of fresh garlic (or use 1 teaspoont of garlic powder)

Method
In a large bowl, mix together all the ingredients. Don't overmix, or your burgers will become tough.

Use your hands to separate the mixture out and create 4 equal patties 1/2 an inch thick. Smooth any cracks out with your hands.

Take a fork and pierce each patty several times.

Pre-heat a skillet with a little oil or melted butter.

Work in batches, putting your patties into the skillet with plenty of space. They should sizzle as soon as they touch the base.

Cook over a high heat until a crust forms on the bottom - usually 2-3 minutes.

Flip your patties and cook until a crust forms again. Don't be tempted to put a fork in the burgers, or they will lose their juices.

Remove from skillet and serve.

Macros for the burgers alone (per serving of 1 burger)
Calories 385 kcal
Carbs 0.4 g
Protein 25.8 g
Fat 30 g

Keto Buns
What about buns? Here's a bonus recipe for keto buns - and it's not made from that over-eggy mixture you'll often find with keto bread recipes:

Best Keto Burger Buns - Makes 4 large burger buns

Dry Ingredients
1 1/4 cup almond flour (115 g)
1 Tbsp. organic psyllium husk powder
1 Teaspoon of backing powder
1/2 Teaspoon sea salt

Wet Ingredients
3 egg whites (90 g)
1 tsp. apple cider vinegar
2/3 cup of boiling water

Method
Prepare a baking sheet with parchment.

Preheat oven to 350°F (177°C).

In a medium bowl, combine the dry ingredients.

In a small bowl, whisk the egg whites and apple cider vinegar.

Add wet ingredients to dry and mix using a handheld mixer or spatula to form a thick batter.

Pour in hot water and quickly mix to incorporate. The dough will become more sticky and pliable, like thick oatmeal.

Divide into four equally-sized balls and place on a prepared sheet.

Flatten to roughly 1-inch thickness. The buns should rise to about twice their height.

Sprinkle with sesame seeds, if desired.

Transfer to oven and bake 40-50 minutes.

Cool on a wire rack and store cooled buns in an airtight container.

Burger Serving Suggestions

You can either make some keto buns, wrap the burger in a lettuce leaf, or use a low-carb tortilla wrap to make it into a burrito style burger.

Why not top with a slice of tomato, bacon, chopped onion & Monterrey Jack cheese for flavors to die for!

No need to miss out on bread with Keto! Check out the first comment for a link to some of the best tasting bread recipes you'll ever eat! 😍

The big keto buzz is all about "chaffles" - or cheesy waffles. The thing is, they don't taste cheesy, but more like a creamy, chewy dessert!

Chaffles are fast becoming a keto must have because they are filling and quick & easy to make. Plus you can make them savory or sweet with tons of recipe options. You can even use them to make breakfast sandwiches!

Here's how to make them...

Basic Chaffle Formula:
1 egg
1/2 cup shredded cheese (mozzarella works best)

Mix those two ingredients and drop them into a waffle maker for about three minutes until golden brown. If you prefer your chaffles crispy, let them sit a bit longer than three minutes in the waffle maker.

And you’ll have yourself a cheesy, chewy snack that’s low-carb and sugar-free.

Nutritional information:

290 calories
22g protein
21g fat
4g net carbs…

See the first comment for a link to more chaffle recipes & variations

Delicious Breakfast Sausage Casserole

Servings: 4 Preparation Time: 10 minutes Cooking Time: 45 minutes

Ingredients
8 eggs, beaten
1 head chopped cauliflower
1 lb sausage, cooked and crumbled
2 cups heavy whipping cream
1 cup sharp cheddar cheese, grated

Method
1. Cook the sausage as usual.
2. In a large bowl, mix the sausage, heavy whipping cream, chopped cauliflower, cheese, and eggs.
3. Pour into a greased casserole dish.
4. Cook for 45 minutes at 350°F/175°C, or until firm.
5. Top with cheese and serve.

Nutrition (Per Serving)
Calories: 290
Fat: 25g
Carbohydrates: 1g
Protein: 12g

Delicious Cheesy Low-Carb Omelet
Servings: 1 Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: 5

Ingredients
2 whole eggs
1 tablespoon water
1 tablespoon butter
3 thin slices salami
5 fresh basil leaves
5 thin slices, fresh ripe tomatoes
2 ounces fresh mozzarella cheese
Salt and pepper as needed

Method
1. Take a small bowl and whisk in eggs and water
2. Take a non-stick Saute pan and place it over medium heat, add butter and let it melt
3. Pour egg mix and cook for 30 seconds
4. Spread salami slices on half of egg mix and top with cheese, tomatoes, basil slices
5. Season with salt and pepper according to your taste
6. Cook for 2 minutes and fold the egg with the empty half
7. Cover and cook on LOW for 1 minute
8. Serve and enjoy!

Nutrition (Per Serving)
Calories: 451
Fat: 36g
Carbohydrates: 3g
Protein:33g

Breakfast Recipe Of The Day: Angel Eggs
Servings: 2 Preparation Time: 30 minutes Cooking Time: Nil

Ingredients
4 eggs, hard-boiled and peeled
1 tablespoon vanilla bean sweetener, sugar free
2 tablespoons Keto-Friendly mayonnaise
1/8 teaspoon cinnamon

Method
1. Halve the boiled eggs and scoop out the yolk
2. Place in a bowl
3. Add egg whites on a plate
4. Add sweetener, cinnamon, mayo to the egg yolks and mash them well
5. Transfer yolk mix to white halves
6. Serve and enjoy!

Nutrition (Per Serving)
Calories: 184
Fat: 15g
Carbohydrates: 1g
Protein: 12g

MAILBAG: "Is there a different type of keto for men & women?"

No. Keto is about reducing carbs regardless of gender. Some marketing people have tried to convince women they need special keto meal plans with more desserts to deal with hormone issues, but this isn't true.

Food preferences are a personal choice. Some people love cakes. Some people do not. Just pick foods that are low in carbs - staying under 30 grams per day - and weight will fall off.

Good luck!

KETO IS HARD.

So is life, but it's easier when you're lighter and healthier!

Fastrack to a thinner you. Completely free keto meal plan with 140 recipes for every meal of the day including snacks. Download link in bio.

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😋 Delicious Keto Chaffles - How to make them. Full recipe here:

http://freeketomealplan.com/pages/chaffles.php?aid=fbpost&sid=fb&cid=fbpchaffles190123

Updated for 2023. Get your free copy of the popular Free Keto Meal Plan here:

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What's for breakfast? Angel Eggs!
Lots more keto recipes free at:

https://freeketomealplan.com?sid=fb&cid=pstangeleggs

Angel Eggs
Servings: 2 Preparation Time: 30 minutes Cooking Time: Nil

Ingredients
4 eggs, hardboiled and peeled
1 tablespoon vanilla bean sweetener, sugar free
2 tablespoons Keto-Friendly mayonnaise
1/8 teaspoon cinnamon

Method
1. Halve the boiled eggs and scoop out the yolk
2. Place in a bowl
3. Add egg whites on a plate
4. Add sweetener, cinnamon, mayo to the egg yolks and mash them well
5. Transfer yolk mix to white halves
6. Serve and enjoy!

Nutrition (Per Serving)
Calories: 184
Fat: 15g
Carbohydrates: 1g
Protein: 12g

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