Weight Loss Alexandria, Virginia 703-844-0184 Ketogenic recipes and links

/caveman-keto-kitchen – Supplies list  < Helpful keto kitchen supplies and ingredients

 

Lunch – 15-Minute Tamari Marinated Steak Salad

Yield: 2

Ingredients

  • 2 large handfuls (2.5 oz or 75 g) salad greens
  • ½ red bell pepper, chopped into slices
  • 6-8 grape or cherry tomatoes, chopped into halves
  • 4 radishes, sliced
  • 1 Tablespoon olive oil
  • ½ Tablespoon fresh lemon juice
  • Saltto taste
  • ½ lb (250 g) steak
  • ¼ cup (60 ml) gluten-free tamari soy sauce
  • Olive or avocado oilto cook steak in

Instructions

  1. Marinade the steak in the tamari soy sauce.
  2. Prepare the salad by tossing the bell pepper, tomatoes, radishes, and salad greens with the olive oil, lemon juice, and salt to taste.
  3. Divide salad between 2 plates.
  4. Place avocado oil (or olive oil) into a frying pan on high heat and cook the marinated steak (or grill the steak) to the level of doneness you like.
  5. Place the steak on a plate for 1 minute. Cut the steak into slices, and place half of the slices on top of each salad.

Nutrition Information

Calories: 500 | Fat: 37 g | Carbohydrates: 4 g | Sugar: 1 g | Fiber: 2 g | Protein: 33 g

Lunch – Chicken Noodle Soup

Yield: 2

Ingredients

  • 3 cups chicken broth(use this recipe or buy this one) (approx 720ml)
  • 1 chicken breast, chopped into small pieces (approx 240g or 0.5 lb)
  • 2 Tablespoons avocado oil
  • 1 stalk of celery, chopped (approx 57g)
  • 1 green onion, chopped (approx 10g)
  • ¼ cup cilantro, finely chopped (approx 15g)
  • 1 zucchini, peeled (approx 106g)
  • Salt to taste.

Instructions

  1. Dice the chicken breast.
  2. Add the avocado oil into a saucepan and saute the diced chicken in there until cooked.
  3. Add chicken broth to the same saucepan and simmer.
  4. Chop the celery and add it into the saucepan.
  5. Chop the green onions and add it into the saucepan.
  6. Chop the cilantro and put it aside for the moment.
  7. Create zucchini noodles – I used a potato peeler to create long strands, but other options include using a spiralizeror a food processor with the shredding attachment.
  8. Add zucchini noodles and cilantro to the pot.
  9. Simmer for a few more minutes, add salt to taste, and serve immediately.

Nutrition Information

Calories: 310 | Fat: 16 g | Carbohydrates: 6 g | Sugar: 3 g | Fiber: 2 g | Protein: 34 g

Dinner – Thai Chicken and Rice

Yield: 4

Ingredients

  • 1 head of cauliflower
  • 1 Tablespoon freshly grated ginger
  • 3 eggs
  • 3 chilies – pick your favorite
  • 3 cloves of garlic, crushed
  • Meat from a whole chicken (or use 3-4 cooked chicken breasts), shredded
  • Salt to taste
  • Coconut oilto cook with
  • 1 Tablespoon coconut aminosor tamari soy sauce (optional)
  • ½ cup cilantro, chopped (for garnish)

Instructions

  1. Break the cauliflower into florets and food process until it forms a rice-like texture (may need to be done in batches).
  2. Place the cauliflower into a large pan with coconut oil and cook the cauliflower rice (may need to be done in 2 pans or in batches). Keep the heat on medium and stir regularly.
  3. In a separate pan, scramble the eggs in some coconut oil. Add the scrambled eggs to the cauliflower rice.
  4. Add in the ginger, garlic, and the chopped chilies.
  5. When the cauliflower rice is soft, add in the shredded chicken meat.
  6. Add in the coconut aminos/tamari soy sauce and salt to taste. Mix well.
  7. Garnish with cilantro.

Nutrition Information

Serving size: 1 large bowl | Calories: 350 | Fat: 11 g | Carbohydrates: 9 g | Sugar: 4 g | Fiber: 4 g | Protein: 55 g

https://ketosummit.com/free-ketogenic-diet-meal-plan#one

 

Breakfast – Ghee and Coconut Coffee (or leftover muffins from Day 3)

Yield: 1

Ingredients

  • ½ Tablespoon (7 g) ghee
  • ½ Tablespoon (7 g) coconut oil
  • 1-2 cups (240-480 ml) of whatever coffee you like (or black or rooibos tea)
  • 1 Tablespoon (15 ml) almond milk or coconut milk

Instructions

  1. Put the ghee, coconut oil, almond milk (or coconut milk), and the coffee into a blender.
  2. Blend for 5-10 seconds. The coffee turns a foamy, creamy color. Pour it into your favorite coffee cup and enjoy!
  3. If you don’t have a blender, then try using a milk frother.

Nutrition Information

Calories: 150 | Fat: 15 g | Carbohydrates: 0 g | Sugar: 0 g | Fiber: 0 g | Protein: 0

Lunch – Broccoli Bacon Salad with Onions and Coconut Cream

Yield: 6

Ingredients

  • 1 lb broccoli florets
  • 4 small red onions or 2 large ones, sliced
  • 20 slices of bacon, chopped into small pieces
  • 1 cup coconut cream
  • salt to taste

Instructions

  1. Cook the bacon first, and then cook the onions in the bacon fat.
  2. Blanche the broccoli florets (or you can use them raw or have them softer by boiling them).
  3. Toss the bacon pieces, onions, and broccoli florets together with the coconut cream and salt to taste.
  4. Serve at room temperature.

Nutrition Information

Serving size: 1 bowl | Calories: 280 | Fat: 26 g | Carbohydrates: 8 g | Sugar: 2 g |Fiber: 3 g | Protein: 7 g

Dinner – Grilled Chicken Skewers with Garlic Sauce

Yield: 2

Ingredients

For the Skewers

  • 1 lb chicken breast, cut into large cubes (approx 1-inch)
  • 1 onion, chopped
  • 2 bell peppers, chopped
  • 1 zucchini

For the Garlic Sauce

  • 1 head garlic, peeled
  • 1 teaspoon salt
  • ¼ cup lemon juice
  • 1 cup olive oil

Additional ingredients for the marinade

Instructions

  1. Heat up the grill to high. If using wooden skewers, soak them in water first.
  2. For the Garlic Sauce, place the garlic cloves and salt into the blender. Then add in around ⅛ cup of of the lemon juice and ½ cup of olive oil.
  3. Blend well for 5-10 seconds, then slow your blenderdown and drizzle in more lemon juice and olive oil alternatively until you hear the blender sound shift a bit (it’s subtle!). The consistency will then change into mayo-like consistency. If it doesn’t work, don’t worry – the sauce won’t look amazing, but it’ll still taste good!
  4. Keep half the garlic sauce to serve with. Take the other half of the garlic sauce and add in the additional ½ cup of olive oil and teaspoon of salt. Mix well – this makes the marinade.
  5. Chop the chicken, onion, bell peppers, and zucchini into approximate 1-inch cubes or squares. Mix them in a bowl with the marinade.
  6. Place the cubes on skewers and grill on high until the chicken is cooked (usually, we grill on the bottom for a few minutes to get the charred look and then move the skewers to a top rack with the lid down to cook the chicken well).
  7. Serve with the garlic sauce you kept.

Notes

TIP: Making an emulsion (that mayo -like consistency) can be tough if you’re new to it, so don’t worry too much if it looks a bit ugly. It still tastes good.

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strong>Nutrition Information

Serving size: 1 large plate | Calories: 580 | Fat: 33 g | Carbohydrates: 11 g | Sugar: 1 g | Fiber: 2 g | Protein: 55 g

Breakfast – Super Quick Scramble (or leftover muffins from Day 3)

Yield: 1

Ingredients

  • 3 eggs, whisked
  • 4 baby bella mushrooms
  • ¼ cup red bell peppers
  • ½ cup of spinach
  • 2 slices of deli ham
  • 1 tablespoon of coconut oilor ghee
  • Salt and pepper to taste

Instructions

  1. Chop up the vegetables and the ham.
  2. Place ½ tablespoon of butter into a frying pan and melt. Saute the vegetables and ham.
  3. Place the whisked eggs into a separate frying pan with the other ½ tablespoon of butter. Cook on medium heat and keep stirring to prevent overcooking.
  4. Once the eggs are cooked, season them with salt and pepper to taste.
  5. Lastly, add the sauteed vegetables and ham in with the eggs and mix. Serve immediately.

Nutrition Information

Serving size: 1 plate | Calories: 350 | Fat: 29 g | Carbohydrates: 5 g | Sugar: 3 g | Fiber: 1 g | Protein: 21 g

Lunch – Mini Zucchini Avocado Burgers

Yield: 2

Ingredients

  • 1 large zucchini, chopped into ½-inch (1 cm) thick slices (around 14-16 slices)
  • ½ lb (225 g) ground beef
  • ¼ avocado, cut into small slices
  • 2 Tablespoons (30 ml) oliveor avocado oil for greasing baking tray
  • 2 teaspoons (10 g) salt
  • 1 Tablespoon Paleo mayo
  • 1 Tablespoon mustard

Instructions

  1. Preheat oven to 400F (200C).
  2. Grease a baking tray with olive or avocado oil and sprinkle 1 teaspoon of salt across it.
  3. Place the zucchini slices on the baking tray.
  4. Form small balls from the ground beef and press into patties – around 7 or 8 patties – and place on the baking tray.
  5. Place baking tray into oven and bake for 15 minutes. Alternatively, instead of baking them, you can grill the zucchini and beef patties or pan-fry them in some olive or avocado oil.
  6. Meanwhile, slice the avocado into small thin slices.
  7. Put the mini burgers together using the zucchini slices as buns – add a slice of avocado to each burger and top with condiments like Paleo mayo and mustard.

Nutrition Information

Calories: 370 | Fat: 30 g | Carbohydrates: 9 g | Sugar: 4 g | Fiber: 6 g | Protein: 23 g

Dinner – Pan-Fried Pork Tenderloin

Yield: 2

Ingredients

  • 1 lb pork tenderloin
  • salt and pepper to taste
  • 1 tablespoon coconut oil

Instructions

  1. Cut the 1 lb pork tenderloin in half (to create 2 equal shorter halves).
  2. Place the 1 tablespoon of coconut oil into a frying pan on a medium heat.
  3. After the coconut oil melts, place the 2 pork tenderloin pieces into the pan.
  4. Leave the pork to cook on its side. Once that side is cooked, turn using tongs to cook the other sides. Keep turning and cooking until the pork looks cooked on all sides.
  5. Cook all sides of the pork until the meat thermometershows an internal temperature of just below 145F (63C).
  6. The pork will keep on cooking a bit after you take it out of the pan.
  7. Let the pork sit for a few minutes and then slice into 1-inch thick slices with a sharp knife.

Nutrition Information

Calories: 330 | Fat: 15 g | Carbohydrates: 0 g | Sugar: 0 g | Fiber: 0 g | Protein: 47 g

Dinner – Spinach Almond Stir-Fry

Yield: 2

Ingredients

Instructions

  1. Place the 1 tablespoon coconut oil into a large pot on medium heat.
  2. Add in the spinach and let it cook down.
  3. Once the spinach is cooked down, add the salt to taste and stir.
  4. Before serving, stir in the almond slices.

Nutrition Information

Serving size: 1 cup | Calories: 150 | Fat: 11 g | Carbohydrates: 10 g | Sugar: 1 g | Fiber: 6 g | Protein: 8 g

  1. oji berries, coconut flakes, and cacao nibs.
  2. Enjoy with a spoon.

Nutrition Information

Calories: 420 | Fat: 28 g | Carbohydrates: 25 g | Sugar: 6 g | Fiber: 17 g | Protein: 13 g

Lunch – Chicken Noodle Soup

Yield: 2

Ingredients

  • 3 cups chicken broth(use this recipe or buy this one) (approx 720ml)
  • 1 chicken breast, chopped into small pieces (approx 240g or 0.5 lb)
  • 2 Tablespoons avocado oil
  • 1 stalk of celery, chopped (approx 57g)
  • 1 green onion, chopped (approx 10g)
  • ¼ cup cilantro, finely chopped (approx 15g)
  • 1 zucchini, peeled (approx 106g)
  • Salt to taste.

Instructions

  1. Dice the chicken breast.
  2. Add the avocado oil into a saucepan and saute the diced chicken in there until cooked.
  3. Add chicken broth to the same saucepan and simmer.
  4. Chop the celery and add it into the saucepan.
  5. Chop the green onions and add it into the saucepan.
  6. Chop the cilantro and put it aside for the moment.
  7. Create zucchini noodles – I used a potato peeler to create long strands, but other options include using a spiralizeror a food processor with the shredding attachment.
  8. Add zucchini noodles and cilantro to the pot.
  9. Simmer for a few more minutes, add salt to taste, and serve immediately.

Nutrition Information

Calories: 310 | Fat: 16 g | Carbohydrates: 6 g | Sugar: 3 g | Fiber: 2 g | Protein: 34 g

Dinner – Thai Chicken and Rice

Yield: 4

Ingredients

  • 1 head of cauliflower
  • 1 Tablespoon freshly grated ginger
  • 3 eggs
  • 3 chilies – pick your favorite
  • 3 cloves of garlic, crushed
  • Meat from a whole chicken (or use 3-4 cooked chicken breasts), shredded
  • Salt to taste
  • Coconut oilto cook with
  • 1 Tablespoon coconut aminosor tamari soy sauce (optional)
  • ½ cup cilantro, chopped (for garnish)

Instructions

  1. Break the cauliflower into florets and food process until it forms a rice-like texture (may need to be done in batches).
  2. Place the cauliflower into a large pan with coconut oil and cook the cauliflower rice (may need to be done in 2 pans or in batches). Keep the heat on medium and stir regularly.
  3. In a separate pan, scramble the eggs in some coconut oil. Add the scrambled eggs to the cauliflower rice.
  4. Add in the ginger, garlic, and the chopped chilies.
  5. When the cauliflower rice is soft, add in the shredded chicken meat.
  6. Add in the coconut aminos/tamari soy sauce and salt to taste. Mix well.
  7. Garnish with cilantro.

Nutrition Information

Serving size: 1 large bowl | Calories: 350 | Fat: 11 g | Carbohydrates: 9 g | Sugar: 4 g | Fiber: 4 g | Protein: 55 g

http://mealplan.club/keto-meal-plans/#purchase-options

https://www.ketofridge.com/  delivery keto service

skinny-chicken-scarpariello/

http://ketonedbodies.com/  < keto delivery

 

SKINNY CHICKEN SCARPARIELLO

https://www.skinnytaste.com/recipes/keto/

Salsa

https://www.skinnytaste.com/easy-no-cook-salsa-recipe/

instant-pot-chicken-cacciatore/

Chicken cacciatori

philly-cheesesteak-stuffed-portobello-mushrooms/

philly-cheesesteak-stuffed-portobello-mushrooms/

 

pork-chops-with-dijon-herb-sauce-525-ww/

https://www.skinnytaste.com/grilled-garlic-and-herb-chicken-and-veggies/

chicken-and-mushrooms-in-garlic-white/

braised-cubed-steak-with-peppers-onions-and-olives-instant-pot-and-slow-cooker/print/

buffalo-brussels-sprouts-with-crumbled-blue-cheese/

skillet-fish-fillet-with-tomatoes-white-wine-and-capers/

grilled-steak-lettuce-tacos

https://www.skinnytaste.com/gochujang-glazed-salmon/

grilled-flank-steak-with-chimichurri/

 

baked-spaghetti-squash Roasted spaggeti squash

baked-eggs-in-spaghetti-squash-nests/

 

oven-roasted-cauliflower/

raw-spiralized-zucchini-noodles-with/

tomato-and-zucchini-frittata/print/

 

broccoli-and-cheese-mini-egg-omelets-2/

grilled-garlic-dijon-herb-salmon/

grilled-tuna-over-arugula-with-lemon/

 

hide-your-liver-hide-your-heart-bison-chili/  bison chili

potato-salad-that-isnt/  potato type salad

 

adaptogenic-keto-fat-bombs/  fat bombs

primal-kitchen/ ORDER Keto foods

https://www.marksdailyapple.com/primal-keto-ice-cream/ keto ice cream

/keto-recipes-from-mark-sisson

scallops-with-creamed-spinach-and-chorizo

Scallops

low-carb-seared-scallops-with-wasabi-mayo/

keto-paleo-scallops-garlic-butter-sauce/

https://www.facebook.com/TheNourishedCaveman/  << Facebook page

bacon-wrapped-scallops/

https://youtu.be/-jYQJze9lJY   << squash spaghetti sauce

 

keto-bacon-wrapped-salmon-with-pesto/

 

recipe-for-roasted-brussels-sprouts/

Keto videos/

https://www.lowcarbmaven.com/low-carb-beef-stew-gluten-free-keto-whole30/

-keto-recipes-for-your-thanksgiving-menu

/best-low-carb-sweeteners/

 

spaghetti-squash-with-meat-sauce-video/

Caveman Keto Recipe Videos

Skinny Taste – has some keto recipes – look for the K

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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