KETO RECIPES

Monday:
Breakfast:
Chia pudding

 Ingredients: 6 Tablespoons chia seeds

 2 cups unsweetened coconut, almond or cashew milk
 1/2 teaspoon vanilla extract
 1 Tablespoon maple syrup, honey or sweetener of choice (optional)
 blueberries and strawberries, for topping

Lunch:

 1 extra large or 2 medium avocados, seed removed (300 g / 10.6 oz)

 4 large eggs, free-range or organic

 1 /4 cup mayonnaise (you can make your own) (58 g / 2 oz)

 2 tbsp sour cream or cream cheese or more mayo for dairy-free (24 g / 0.8 oz)

 1 tsp Dijon mustard (you can make your own)

 2 medium spring onions (30 g / 1.1 oz)

 1 /4 tsp salt or more to taste (I used pink Himalayan)

 freshly ground black pepper to taste


 https://ketodietapp.com/Blog/lchf/egg-stuffed-avocado

Dinner:
conserva de ton cu salata
 Tuesday:

Breakfast: vegan keto porridge

 2 tablespoons coconut flour
 3 tablespoons golden flaxseed meal
 2 tablespoons vegan vanilla protein powder*
 1 ½ cups unsweetened almond milk
 Powdered erythritol to taste

* Try experimenting with different flavors!

https://www.ruled.me/vegan-keto-porridge/

Lunch: Vegetarian keto club salad

 2 tablespoons sour cream
 2 tablespoons mayonnaise
 ½ teaspoon garlic powder
 ½ teaspoon onion powder
 1 teaspoon dried parsley
 1 tablespoon milk
 3 large hard boiled eggs, sliced
 4 ounces cheddar cheese, cubed
 3 cups romaine lettuce, torn into pieces
 ½ cup cherry tomatoes, halved
 1 cup diced cucumber
 1 tablespoon dijon mustard

https://www.ruled.me/vegetarian-keto-club-salad/

Dinner:
https://ketodietapp.com/Blog/lchf/vegetarian-keto-lasagna

 2 medium eggplants / aubergines (750 g / 26.5 oz / 1.6 lb)

 1 cup Marinara sauce ( 240 g / 8.5 oz)

 300 g fresh spinach (10.6 oz) or g frozen spinach (330 g / 11.6 oz)

 1 1/3 cup feta cheese (200 g / 7.1 oz)

 1 cup mozzarella cheese, grated (110 g / 4 oz)

 1 /2 cup parmesan cheese, grated (30 g / 1.1 oz)

 6 large eggs, free-range or organic

 1 /4 cup + 2 tbsp ghee - you can make your own (85 g / 3 oz)

 1 /2 tsp salt or more to taste (I like pink Himalayan)

Wednesday;
Breakfast: Spinach herb feta wrap
 5 large eggs
 3 large egg whites
 1 teaspoon sesame oil
 ½ teaspoon salt
 2 cups spinach, fresh
 ½ cup feta cheese, crumbled
 4 leaves basil, roughly chopped
 3 whole sundried tomatoes, chopped
 Optional: 1 teaspoon olive oil

https://www.ruled.me/spinach-herb-feta-wrap/

Lunch:
https://www.inspectorgorgeous.com/2017/08/caprese-eggplant-panini/
Caprese eggplant panini
Ingredients
 2 Small Eggplants, ends removed

 2 cloves Garlic, peeled

 2 tbsp Mayonnaise

 8-10 Lemon Basil leaves, chopped

 ½ cup Mozzarella, shredded

 2 small Tomatoes, campari or other petite variety

 1 cup Spinach Leaves

  2 tbsp Toasted Pine Nuts

Dinner:
Somon cu salata

Thursday:
Breakfast:
Chocolate keto smoothie

https://ketodietapp.com/Blog/lchf/Chocolate-Keto-Smoothie

 2 large eggs or 1-2 tbsp chia seeds or 1-2 tbsp coconut butter or almond butter

 1 /4 cup heavy whipping cream or coconut milk (I like Aroy-D coconut milk) (60

ml / 2 fl oz)

 1 /4 cup chocolate or plain whey protein or egg white protein powder (Jay

Robb) or collagen powder or plant-based NuZest (25 g / 0.9 oz)

 1 tbsp MCT oil or extra virgin coconut oil

 1 tbsp cacao powder, unsweetened

 3-5 drops Stevia extract

 1 /4 cup water + 1/2 cup ice

 Optional: 1/2 tsp cinnamon or vanilla extract, sugar-free (or other such as cherry,

almond and orange) - see more suggestions

Lunch:
https://ketodietapp.com/Blog/lchf/pesto-egg-muffins
Pesto egg muffins

 2/
3 cup frozen spinach, thawed and excess water removed (100 g/ 3.5 oz)
 3 tbsp pesto (45 g/ 1.6 oz) - you can make your own

 1/
2 cup kalamata or other olives, pitted (50 g/ 1.8 oz)
 1/
4 cup sun-dried tomatoes, chopped (28 g/ 1 oz)

 125 g soft goat cheese or other soft type of cheese such as feta (4.4 oz)
 6 large eggs, free-range or organic

 salt and pepper to taste (I like Pink Himalayan salt)

Dinner:

Zucchini Ribbons & Avocado Walnut

Pesto

Zucchini Ribbons

 3 medium zucchini
 ½ teaspoon salt

Avocado Walnut Pesto

 ½ large avocado
 1 cup fresh basil leaves
 ¼ cup walnuts
 2 cloves garlic, peeled
 ½ large lemon
 ¼ cup Parmesan cheese, grated
 ½ cup water, if needed*

Other

 1 tablespoon olive oil

 5-6 leaves fresh basil, to garnish
 Salt and pepper to taste
 Optional: Italian seasoning*

https://www.ruled.me/zucchini-ribbons-with-avocado-walnut-pesto/

Friday:
Breakfast:
 Quick Frittata with Tomatoes and Cheese

 6 large eggs, free-range or organic

 1/
2 medium white onion (55 g / 1.9 oz)

 2/
3 cup soft cheese like feta, crumbled (100 g / 3.5 oz)

 2/
3 cup cherry tomatoes, halved (100 g / 3.5 oz)

 1 tbsp ghee (you can make your own)

 2 tbsp freshly chopped herbs such as chives or basil

 salt to taste (I used pink Himalayan)

 freshly ground black pepper

Notes: When looking for ingredi

https://ketodietapp.com/Blog/lchf/quick-frittata-with-tomatoes-and-cheese

LUNCH:

Tzatziki Sauce

 1 cup full-fat plain Greek yogurt

 1 teaspoon garlic powder
 1 tablespoon white vinegar
 2 tablespoons olive oil
 2.5 ounces cucumber, seeded and grated (¼-whole)
 2 tablespoons minced fresh dill
 Salt and pepper to taste

The Wrap

 4 large collard green leaves, washed

 1 medium cucumber, julienned
 ½ medium red bell pepper, julienned
 ½ cup purple onion, diced
 8 whole kalamata olives, halved
 ½ block feta, cut into 4 (1-inch thick) strips (4-oz)
 4 large cherry tomatoes, halved
 https://www.ruled.me/vegetarian-greek-collard-wraps/

DINNER:
https://ketodietapp.com/Blog/lchf/authentic-greek-salad
Greek salad

 4-5 medium tomatoes (400 g/ 14.1 oz)

 1 large cucumber (300 g/ 10.6 oz)

 1 medium green pepper (120 g/ 4.2 oz)

 1 small red onion (60 g/ 2.1 oz)

 16 olives, ideally kalamata (48 g/ 1.7 oz)

 4 tbsp capers or more olives (35 g/ 1.2 oz)

 1 package feta cheese (200 g/ 7.1 oz)

 1 tsp oregano, dried

 4 tbsp extra virgin olive oil (1/4 cup/ 54 g/ 1.9 oz)

 Optionally: salt, pepper, fresh oregano for garnish

When looking for ingredients, try to get them in the

Saturday:
Breakfast:
https://www.ruled.me/keto-zucchini-bread-with-walnuts/
Zuchinni bread with wallnuts
 3 large eggs
 ½ cup olive oil
 1 teaspoon vanilla extract
 2 ½ cups almond flour
 1 ½ cups erythritol
 ½ teaspoon salt
 1 ½ teaspoons baking powder
 ½ teaspoon nutmeg
 1 teaspoon ground cinnamon
  ¼ teaspoon ground ginger
 1 cup grated zucchini
 ½ cup chopped walnuts

Lunch:
https://www.theironyou.com/2017/03/zucchini-crust-grilled-cheese.html#more
Zuchinni grilled cheese

Ingredients
Makes 2 grilled cheese sandwiches
Zucchini crust “bread” slices

4 cups shredded zucchini

1 egg
½ cup shredded mozzarella cheese
4 tablespoons grated Parmesan cheese
1 teaspoon dried oregano
½ teaspoon salt
Pinch of ground black pepper

Grilled cheese

1 tablespoon butter, room temperature

⅓ cup / 3 oz / 85 gr sharp cheddar cheese, grated/shredded, at room
temperature

Dinner:
https://www.ruled.me/vegan-sesame-tofu-eggplant/
 1 pound firm tofu, block
 1 cup fresh cilantro, chopped, ~31g
 3 tablespoons unseasoned rice vinegar
 4 tablespoons toasted sesame oil
 2 cloves garlic, finely minced
 1 teaspoon crushed red pepper flakes
 2 teaspoons Swerve confectioners
 1 whole eggplant, ~458g
 1 tablespoon olive oil
 Salt and pepper to taste
 ¼ cup sesame seeds
 ¼ cup soy sauce

Sunday:
 Breakfast:

https://www.ruled.me/low-carb-blueberry-ricotta-pancakes/
Pancakes
 3 large eggs
 ¾ cup ricotta
 ½ teaspoon vanilla extract
 ¼ cup unsweetened vanilla almond milk
 1 cup almond flour
 ½ cup golden flaxseed meal
 ¼ teaspoon salt
 1 teaspoon baking powder
 ¼-½ teaspoon stevia powder
 ¼ cup blueberries

Lunch:
http://www.the36thavenue.com/avocado-cucumber-egg-
salad/?utm_source=feedburner&utm_medium=email&utm_campaign=Feed:+The3
6thAvenue+(The+36th+Avenue.)
 6 eggs, hard boiled
 1 cucumber
 1 lg avocado
 ¼ cup mayo
 ½ tsp paprika

Dinner:
Peppers
 2 medium bell peppers, sliced in half and seeds removed
 4 large eggs
 ½ cup ricotta cheese
 ½ cup shredded mozzarella
 ½ cup grated Parmesan cheese
 1 teaspoon garlic powder
 ¼ teaspoon dried parsley
 ¼ cup baby spinach leaves
 2 tablespoons Parmesan cheese, to garnish

https://www.ruled.me/vegetarian-three-cheese-quiche-stuffed-peppers/
https://ketodietapp.com/Blog/lchf/Vanilla-Keto-Smoothie

LUNCHES

https://www.ruled.me/charred-veggie-fried-goat-cheese-salad/
https://www.ruled.me/oven-roasted-caprese-salad/

dinner:
https://ketodietapp.com/Blog/lchf/classic-tricolore-salad
https://www.80twentynutrition.com/recipe/low-carb-margherita-pizza-portobello-
mushroom-crust/
crap la cuptor cu ulei de masline si suc de lamiae