Discover 20 tasty Ketogenic friendly soup recipes. Full recipes with nutritional facts for weight control and weight loss. Excellent meals for dinner or to eat become any meal.
21 day keto diet weight loss meal plan.Mukesh Bhagat
Losing body fat can be a challenging task, often requiring hard work, patience, and dedication.
Although many fad diets and fat-burning supplements promise quick results, modifying your diet, lifestyle, and exercise routine is the most effective way to reach and maintain a healthy weight.
Plus, you can take several simple steps to promote long-lasting, sustainable fat loss while improving your overall health.
Tried every fad diet, supplement and health tip, only to lose both money and sanity? Tired of fitness lies and quick fixes and want a solution that actually works? Then, this book is for you! https://www.digistore24.com/redir/348520/DigitalMukesh/
This document provides a 7-day keto meal plan with breakfast, lunch and dinner suggestions for each day. Each day's meals are designed to be between 1,500-1,700 calories with macros specified. A shopping list of ingredients and recipes for the week are included. Recipes include cauliflower breakfast hash, bacon shell breakfast tacos, creamy peppercorn beef, marinara poached cod, and spaghetti squash pizza cups. Snack suggestions of pork rinds, nuts, seeds and cheese are also listed.
This document contains recipes for several dishes that use various pepper seasonings and sauces as ingredients. It includes recipes for chicken and beef stir fry with sauce, catfish kerabu with green pepper brine, lamb with garlic pepper, black pepper marinated fried chicken, meatballs in soup flavored with smoke seasoning, and a yoghurt flavored with white pepper. The recipes provide lists of ingredients and step-by-step instructions for preparing each dish.
This document provides instructions for roasted chicken breast stuffed with spinach and walnuts. It lists the ingredients as 4 chicken breasts, 4 cups spinach, 2 Tbsp garlic, 1/4 cup walnuts, salt, and pepper. The directions explain how to butterfly and flatten the chicken breasts, season them with oil, salt, and pepper, then stuff each with a mixture of wilted spinach, roasted garlic, and crushed walnuts before baking at 400F then 325F until the stuffing reaches 145F. Nutritional information for one serving is provided.
This document provides recipes for 18 Indian chicken dishes and 12 other meat and seafood dishes. It includes recipes for popular dishes like Tandoori Chicken, Chicken 65, Ginger Chicken, Chilly Chicken, Pepper Chicken, Szechwan Chicken, Chicken Lollipop, and others. For each recipe, it lists the ingredients and step-by-step method to prepare the dish. The document aims to share recipes for a variety of popular North and South Indian non-vegetarian dishes.
To make chipotle sausage with cream:
1. Slice 1 onion and 6 sausages. Blend tomatoes, garlic, onion, cream, and chipotle chillies to make a sauce.
2. Fry the sliced onion and sausage rings in oil until browned.
3. Add the tomato sauce to the skillet and season with salt and pepper.
The Ketopia diet focuses on high-protein and low-carb foods like meats, eggs, cheeses, and low-carb vegetables. Recommended snacks include lean proteins like jerky, string cheese, and nuts. Fats are allowed but should be chosen carefully. Water is the recommended drink, while coffee and tea can be consumed with cream but no sugar. Sample recipes provided include keto cobb salad, steak, ground turkey, and quiche.
21 day keto diet weight loss meal plan.Mukesh Bhagat
Losing body fat can be a challenging task, often requiring hard work, patience, and dedication.
Although many fad diets and fat-burning supplements promise quick results, modifying your diet, lifestyle, and exercise routine is the most effective way to reach and maintain a healthy weight.
Plus, you can take several simple steps to promote long-lasting, sustainable fat loss while improving your overall health.
Tried every fad diet, supplement and health tip, only to lose both money and sanity? Tired of fitness lies and quick fixes and want a solution that actually works? Then, this book is for you! https://www.digistore24.com/redir/348520/DigitalMukesh/
This document provides a 7-day keto meal plan with breakfast, lunch and dinner suggestions for each day. Each day's meals are designed to be between 1,500-1,700 calories with macros specified. A shopping list of ingredients and recipes for the week are included. Recipes include cauliflower breakfast hash, bacon shell breakfast tacos, creamy peppercorn beef, marinara poached cod, and spaghetti squash pizza cups. Snack suggestions of pork rinds, nuts, seeds and cheese are also listed.
This document contains recipes for several dishes that use various pepper seasonings and sauces as ingredients. It includes recipes for chicken and beef stir fry with sauce, catfish kerabu with green pepper brine, lamb with garlic pepper, black pepper marinated fried chicken, meatballs in soup flavored with smoke seasoning, and a yoghurt flavored with white pepper. The recipes provide lists of ingredients and step-by-step instructions for preparing each dish.
This document provides instructions for roasted chicken breast stuffed with spinach and walnuts. It lists the ingredients as 4 chicken breasts, 4 cups spinach, 2 Tbsp garlic, 1/4 cup walnuts, salt, and pepper. The directions explain how to butterfly and flatten the chicken breasts, season them with oil, salt, and pepper, then stuff each with a mixture of wilted spinach, roasted garlic, and crushed walnuts before baking at 400F then 325F until the stuffing reaches 145F. Nutritional information for one serving is provided.
This document provides recipes for 18 Indian chicken dishes and 12 other meat and seafood dishes. It includes recipes for popular dishes like Tandoori Chicken, Chicken 65, Ginger Chicken, Chilly Chicken, Pepper Chicken, Szechwan Chicken, Chicken Lollipop, and others. For each recipe, it lists the ingredients and step-by-step method to prepare the dish. The document aims to share recipes for a variety of popular North and South Indian non-vegetarian dishes.
To make chipotle sausage with cream:
1. Slice 1 onion and 6 sausages. Blend tomatoes, garlic, onion, cream, and chipotle chillies to make a sauce.
2. Fry the sliced onion and sausage rings in oil until browned.
3. Add the tomato sauce to the skillet and season with salt and pepper.
The Ketopia diet focuses on high-protein and low-carb foods like meats, eggs, cheeses, and low-carb vegetables. Recommended snacks include lean proteins like jerky, string cheese, and nuts. Fats are allowed but should be chosen carefully. Water is the recommended drink, while coffee and tea can be consumed with cream but no sugar. Sample recipes provided include keto cobb salad, steak, ground turkey, and quiche.
If you are looking for some tasty keto dinner recipes to add to your weekly meal rotation, look no further than these 20 easy to make keto recipes downloadable in .PDF format for FREE!!!
What´s included:
9 Side Dishes
3 Soups/Stews
4 Main Dishes
4 Desserts
This document provides an introduction and recipes from Dave Ruel's Anabolic Cooking cookbook. The introduction outlines that the cookbook contains over 200 easy recipes designed for muscle building and fat loss. It also includes meal plans, nutrition fundamentals, cooking lessons, tips for saving money on groceries, and how to optimize post-workout nutrition. The second section provides 10 sample recipes, including anabolic blueberry oatmeal, apple cinnamon muffins, turkey meatloaf, and beef and broccoli stir fry. The third section advertises additional content in the full Anabolic Cooking cookbook.
Food Intolerance and Allergen Program (FIAP) Recipe and Menu GuideSarah Partch
The FIAP Recipe and Menu Guide is intended to provide the allergen cook with safe, allergy-friendly recipe ideas. The guide also saves the allergen cook time by listing ingredients by brand name or GFS (Gordon Food Service) reorder number. When presented with multiple products, the allergen cook can select the ingredient that is listed in the guide, rather than reading and analyzing multiple labels for allergens. The Recipe and Menu Guide includes a four week cycle menu, as well.
Learn What is keto Diet weight loss plan? How to lose weight with Keto Diet. Keto Diet For beginners.Keto Diet For beginner's meal plan.Keto Diet For beginners losing weight recipes.Keto Diet Benefits.Keto Diet For beginners losing weight easy.
How to Lose Weight Quickly.How to Lose Weight Quickly without exercise
Pasta can be part of a healthy Mediterranean-style diet which is associated with reduced heart disease risk. The document recommends 6 ways to make pasta healthier in the Italian style: 1) cook pasta al dente for higher nutrients and lower glycemic index, 2) use portion control and fill the plate with vegetables and salad, 3) use a little sauce and add flavor with vegetables and herbs, 4) add protein like chicken, seafood or plant-based proteins, 5) use a little healthy fat like olive oil, and 6) load up on non-starchy vegetables which provide fiber and lower the glycemic impact. The document then provides 3 pasta recipes incorporating these recommendations.
The document provides recipes for several Filipino dishes including:
1) Pork Sinigang using pork, tomatoes, onions, garlic, vegetables and tamarind broth.
2) Kare Kare using beef, peanut butter and vegetables in a peanut sauce.
3) Adobo using pork or chicken simmered in soy sauce, vinegar and spices.
4) Kaldereta using beef and vegetables in a tomato sauce.
This recipe provides instructions for making a simple strawberry milkshake using strawberry frozen yogurt, fresh or frozen strawberries, and soymilk blended together. The ingredients are blended until thick and smooth then poured into a glass to serve.
The document provides recipes for several dishes including chicken curry, pork pata, beef stew, pasta with prawns and bacon, broccoli pasta salad, carbonara, pound cake trifle, peppermint ice cream, chocolate mousse, and a chocolate milkshake. The recipes include lists of ingredients and step-by-step instructions for preparing each dish.
The document provides 10 beef jerky recipes with varying ingredients and cooking methods. The recipes include different seasoning combinations, cuts of meat, marinating times, and cooking techniques such as baking in the oven or using a dehydrator. The recipes offer options for traditional beef jerky as well as varieties with ingredients like soy sauce, teriyaki sauce, liquid smoke, peppers, garlic, onions and other flavors.
This document provides recipes for 8 healthy dinners: 1) Sweet & Savory Grilled Chicken, 2) Garlic Roasted Salmon & Brussels Sprouts, 3) Spring Pizza, 4) Tilapia with Tomato-Olive Sauce, 5) Spaghetti Genovese, 6) Pork, Apple & Miso Noodle Soup, 7) Lamb Chops with Mashed Peas & Mint, and 8) Tuna & Bok Choy Packets. Each recipe includes a list of ingredients and instructions for preparation. Nutritional information like calories, fat, protein and carbohydrates is provided for each recipe.
Chicken is a healthy meat that is low in fat and high in polyunsaturated fat. It is commonly used in recipes worldwide due to its versatility and ability to be prepared in many ways. Popular chicken dishes in South Asia include tandoori chicken, butter chicken, and curried chicken dishes. Chicken recipes range from main dishes to sides and are often served with breads like naan.
The document provides recipes for 15 barbecue sauces, rubs, and pastes. It includes recipes for Beer Barbecue Sauce, Honey Spiced BBQ Sauce, Jack Daniel's Grilling Sauce, Watermelon Barbecue Sauce, Tennessee BBQ Sauce, Molasses Orange Barbecue Sauce, Carolina BBQ Rub, Cajun Blackening Spices, and Chili Paste. The document is a preview of barbecue recipes from a publishing company.
Keto diet cookbook for beginners 2019 700+ simple, quick and easy recipes for...Sabarudin Sukerare
We each have a human body that’s run on fuel. Are you going to get your fuel from carbohydrates and continue to go through blood sugar cycles that also cause you to gain weight?
Or, are you going to make the commitment to be in the ketosis metabolic state? Like a happy marriage, it’s a commitment that gives you back far more than it takes! It’ll give you a slimmer, trimmer body. It will give you better health. It will give you so much more energy, because you won’t feel sluggish or stuck in a carb coma cycle. It will give you back the person that you have always dreamed you could be. When you continue to eat a moderate or high carbohydrate diet, you’re not just enjoying sugar, you are keeping yourself further and further away from the kind of body that you want. The kind of body that prompted you to pick up this book.
But, when you go into a ketosis metabolic state? That is when real results happen. Many Keto Dieters are shocked when the pounds start to quickly drop off. But that is what you should expect when you switch metabolic states. You are struggling to burn the existing weight, not burn the fuel from what you just ate at breakfast this morning. Ketosis is the state which burns your existing weight.
This document provides recipes for 4 dishes to be served in a SEA cooking class: 1) Chicken Pad Krapraw with ground chicken, garlic, chili, soy sauce and basil. 2) Pork Omelet made with egg, ground pork, onion and tomato. 3) Beef Green Curry with beef, green curry paste, vegetables and coconut milk. 4) Sweet Sticky Rice with Longan for dessert made from sticky rice, sugar, tapioca flour and served with coconut sauce.
21-Day Keto Diet Weight Loss Meal Plan is your plan for low carb recipes & keto meals. Discover hundreds of delicious keto recipes, calorie & macro tracker, keto diet articles, shopping lists, and more low carb diet goodness with the Keto Diet meal plan!
Do you wish to lose tons of weight but don't have time to exercise? worry no more because the keto meal plan will guide you into the amazing world of weight loss without exercise.
It contains simple healthy meals which are easy to prepare and will help you kill that stubborn weight.
The materials used in preparing these meals are affordable and very common to get.
This document provides a 21-day keto diet meal plan including breakfast, lunch and dinner recipes for each day of the week. It lists the calories, fat, protein and net carbs for each meal. It also includes a shopping list of ingredients needed for the recipes and instructions for preparing dishes like chorizo breakfast bake, baked eggs in avocado, lemon poppy ricotta pancakes and sesame pork lettuce wraps.
Keto Diet 21 Days Weight Loss Meal Plankhayyamulhaq
The document provides a 21-day keto diet meal plan with breakfast, lunch and dinner recipes and shopping lists for week 1. It includes recipes such as chorizo breakfast bake, sesame pork lettuce wraps, avocado lime salmon, lemon poppy ricotta pancakes, spiced pumpkin soup, easy beef curry, and rosemary roasted chicken and vegetables. The plan aims to help people lose weight through low carb, high fat meals that keep net carbs under 30g per day.
This document provides recipes for various meals and snacks for Week 27. It includes recipes for breakfast items like loco moco breakfast bowls, keto breakfast stacks, and 10-minute keto toast. Lunch recipes include BLT zoodle salad, Korean beef bowls, and cheesy cauliflower hashbrowns. Dinner options listed are white chicken chili, ribeye with caramelized onions, and chicken with marinated mushrooms. The document also includes recipes for snacks like shrimp cocktail, roasted radish wedges, buffalo chicken meatballs, and keto cheetos. Dessert recipes featured are chocolate seed bars and cookie dough bars.
The document provides a week's worth of recipes organized by meal (breakfast, lunch, snacks, dinner, dessert). The breakfast section includes recipes like fried cauliflower rice, kimchi and bacon egg muffins, and loco moco breakfast bowl. The lunch section includes recipes like antipasto salad, BLT zoodle salad, and steak fajitas. The dinner section includes recipes like creamy salmon pasta, grilled sea bass, chicken marsala, and Korean beef bowls. The document also provides the calories, fat, protein, and carbohydrate counts for each recipe.
If you are looking for some tasty keto dinner recipes to add to your weekly meal rotation, look no further than these 20 easy to make keto recipes downloadable in .PDF format for FREE!!!
What´s included:
9 Side Dishes
3 Soups/Stews
4 Main Dishes
4 Desserts
This document provides an introduction and recipes from Dave Ruel's Anabolic Cooking cookbook. The introduction outlines that the cookbook contains over 200 easy recipes designed for muscle building and fat loss. It also includes meal plans, nutrition fundamentals, cooking lessons, tips for saving money on groceries, and how to optimize post-workout nutrition. The second section provides 10 sample recipes, including anabolic blueberry oatmeal, apple cinnamon muffins, turkey meatloaf, and beef and broccoli stir fry. The third section advertises additional content in the full Anabolic Cooking cookbook.
Food Intolerance and Allergen Program (FIAP) Recipe and Menu GuideSarah Partch
The FIAP Recipe and Menu Guide is intended to provide the allergen cook with safe, allergy-friendly recipe ideas. The guide also saves the allergen cook time by listing ingredients by brand name or GFS (Gordon Food Service) reorder number. When presented with multiple products, the allergen cook can select the ingredient that is listed in the guide, rather than reading and analyzing multiple labels for allergens. The Recipe and Menu Guide includes a four week cycle menu, as well.
Learn What is keto Diet weight loss plan? How to lose weight with Keto Diet. Keto Diet For beginners.Keto Diet For beginner's meal plan.Keto Diet For beginners losing weight recipes.Keto Diet Benefits.Keto Diet For beginners losing weight easy.
How to Lose Weight Quickly.How to Lose Weight Quickly without exercise
Pasta can be part of a healthy Mediterranean-style diet which is associated with reduced heart disease risk. The document recommends 6 ways to make pasta healthier in the Italian style: 1) cook pasta al dente for higher nutrients and lower glycemic index, 2) use portion control and fill the plate with vegetables and salad, 3) use a little sauce and add flavor with vegetables and herbs, 4) add protein like chicken, seafood or plant-based proteins, 5) use a little healthy fat like olive oil, and 6) load up on non-starchy vegetables which provide fiber and lower the glycemic impact. The document then provides 3 pasta recipes incorporating these recommendations.
The document provides recipes for several Filipino dishes including:
1) Pork Sinigang using pork, tomatoes, onions, garlic, vegetables and tamarind broth.
2) Kare Kare using beef, peanut butter and vegetables in a peanut sauce.
3) Adobo using pork or chicken simmered in soy sauce, vinegar and spices.
4) Kaldereta using beef and vegetables in a tomato sauce.
This recipe provides instructions for making a simple strawberry milkshake using strawberry frozen yogurt, fresh or frozen strawberries, and soymilk blended together. The ingredients are blended until thick and smooth then poured into a glass to serve.
The document provides recipes for several dishes including chicken curry, pork pata, beef stew, pasta with prawns and bacon, broccoli pasta salad, carbonara, pound cake trifle, peppermint ice cream, chocolate mousse, and a chocolate milkshake. The recipes include lists of ingredients and step-by-step instructions for preparing each dish.
The document provides 10 beef jerky recipes with varying ingredients and cooking methods. The recipes include different seasoning combinations, cuts of meat, marinating times, and cooking techniques such as baking in the oven or using a dehydrator. The recipes offer options for traditional beef jerky as well as varieties with ingredients like soy sauce, teriyaki sauce, liquid smoke, peppers, garlic, onions and other flavors.
This document provides recipes for 8 healthy dinners: 1) Sweet & Savory Grilled Chicken, 2) Garlic Roasted Salmon & Brussels Sprouts, 3) Spring Pizza, 4) Tilapia with Tomato-Olive Sauce, 5) Spaghetti Genovese, 6) Pork, Apple & Miso Noodle Soup, 7) Lamb Chops with Mashed Peas & Mint, and 8) Tuna & Bok Choy Packets. Each recipe includes a list of ingredients and instructions for preparation. Nutritional information like calories, fat, protein and carbohydrates is provided for each recipe.
Chicken is a healthy meat that is low in fat and high in polyunsaturated fat. It is commonly used in recipes worldwide due to its versatility and ability to be prepared in many ways. Popular chicken dishes in South Asia include tandoori chicken, butter chicken, and curried chicken dishes. Chicken recipes range from main dishes to sides and are often served with breads like naan.
The document provides recipes for 15 barbecue sauces, rubs, and pastes. It includes recipes for Beer Barbecue Sauce, Honey Spiced BBQ Sauce, Jack Daniel's Grilling Sauce, Watermelon Barbecue Sauce, Tennessee BBQ Sauce, Molasses Orange Barbecue Sauce, Carolina BBQ Rub, Cajun Blackening Spices, and Chili Paste. The document is a preview of barbecue recipes from a publishing company.
Keto diet cookbook for beginners 2019 700+ simple, quick and easy recipes for...Sabarudin Sukerare
We each have a human body that’s run on fuel. Are you going to get your fuel from carbohydrates and continue to go through blood sugar cycles that also cause you to gain weight?
Or, are you going to make the commitment to be in the ketosis metabolic state? Like a happy marriage, it’s a commitment that gives you back far more than it takes! It’ll give you a slimmer, trimmer body. It will give you better health. It will give you so much more energy, because you won’t feel sluggish or stuck in a carb coma cycle. It will give you back the person that you have always dreamed you could be. When you continue to eat a moderate or high carbohydrate diet, you’re not just enjoying sugar, you are keeping yourself further and further away from the kind of body that you want. The kind of body that prompted you to pick up this book.
But, when you go into a ketosis metabolic state? That is when real results happen. Many Keto Dieters are shocked when the pounds start to quickly drop off. But that is what you should expect when you switch metabolic states. You are struggling to burn the existing weight, not burn the fuel from what you just ate at breakfast this morning. Ketosis is the state which burns your existing weight.
This document provides recipes for 4 dishes to be served in a SEA cooking class: 1) Chicken Pad Krapraw with ground chicken, garlic, chili, soy sauce and basil. 2) Pork Omelet made with egg, ground pork, onion and tomato. 3) Beef Green Curry with beef, green curry paste, vegetables and coconut milk. 4) Sweet Sticky Rice with Longan for dessert made from sticky rice, sugar, tapioca flour and served with coconut sauce.
21-Day Keto Diet Weight Loss Meal Plan is your plan for low carb recipes & keto meals. Discover hundreds of delicious keto recipes, calorie & macro tracker, keto diet articles, shopping lists, and more low carb diet goodness with the Keto Diet meal plan!
Do you wish to lose tons of weight but don't have time to exercise? worry no more because the keto meal plan will guide you into the amazing world of weight loss without exercise.
It contains simple healthy meals which are easy to prepare and will help you kill that stubborn weight.
The materials used in preparing these meals are affordable and very common to get.
This document provides a 21-day keto diet meal plan including breakfast, lunch and dinner recipes for each day of the week. It lists the calories, fat, protein and net carbs for each meal. It also includes a shopping list of ingredients needed for the recipes and instructions for preparing dishes like chorizo breakfast bake, baked eggs in avocado, lemon poppy ricotta pancakes and sesame pork lettuce wraps.
Keto Diet 21 Days Weight Loss Meal Plankhayyamulhaq
The document provides a 21-day keto diet meal plan with breakfast, lunch and dinner recipes and shopping lists for week 1. It includes recipes such as chorizo breakfast bake, sesame pork lettuce wraps, avocado lime salmon, lemon poppy ricotta pancakes, spiced pumpkin soup, easy beef curry, and rosemary roasted chicken and vegetables. The plan aims to help people lose weight through low carb, high fat meals that keep net carbs under 30g per day.
This document provides recipes for various meals and snacks for Week 27. It includes recipes for breakfast items like loco moco breakfast bowls, keto breakfast stacks, and 10-minute keto toast. Lunch recipes include BLT zoodle salad, Korean beef bowls, and cheesy cauliflower hashbrowns. Dinner options listed are white chicken chili, ribeye with caramelized onions, and chicken with marinated mushrooms. The document also includes recipes for snacks like shrimp cocktail, roasted radish wedges, buffalo chicken meatballs, and keto cheetos. Dessert recipes featured are chocolate seed bars and cookie dough bars.
The document provides a week's worth of recipes organized by meal (breakfast, lunch, snacks, dinner, dessert). The breakfast section includes recipes like fried cauliflower rice, kimchi and bacon egg muffins, and loco moco breakfast bowl. The lunch section includes recipes like antipasto salad, BLT zoodle salad, and steak fajitas. The dinner section includes recipes like creamy salmon pasta, grilled sea bass, chicken marsala, and Korean beef bowls. The document also provides the calories, fat, protein, and carbohydrate counts for each recipe.
The document provides recipes for 8 main dishes:
1) Lamb loin chops with a coating, cabbage gratin, and sauce
2) Sea bream with risotto and sauce made from bones
3) Scallops with carrot butter and garnish
4) Braised beef cheek with vegetables
5) Beef wellington with crepes and sauce
6) Beef fillet bouillon with vegetables
7) John Dorey fillets with papaya, mango and rice
8) Herb crusted salmon supreme
The recipes include ingredients, preparation instructions, cooking times and temperatures for each dish.
This document provides a week's worth of meal plans including recipes for breakfast, lunch, snacks and dinner. It lists the name of each recipe alongside its estimated calories, fat, protein and carbohydrate content. Each recipe is then described in detail with a list of ingredients and instructions for preparation. The recipes cover a variety of cuisines and meal types, including keto pancakes, frittatas, salads, bowls and more.
This document provides recipes for various meals throughout the week, including breakfast, lunch, snacks, dinner and desserts. It lists ingredients and preparation instructions for 15 different recipes ranging from baked eggs with asparagus and bacon for breakfast to coconut flour pancakes, loco moco breakfast bowl, keto breakfast stack, cauliflower hashbrowns, butternut breakfast meatballs, 10-minute keto toast, instant pot italian beef, korean beef bowl, curry beef bowl, big mac chopped salad, best ever burger, asian chicken chopped salad and pesto zoodle salad. Nutritional information including calories, fat, protein and carbohydrates is provided for each recipe.
This ebook is for home cooks who have a bit of experience and are looking for recipe inspiration to help them jazz up their meals. Use the recipes as a guide and don’t be afraid to improvise. All meals are easy to make and cost under £4 per serving on average.
This document provides recipes for breakfast, lunch, dinner and snacks for a ketogenic meal plan. The breakfast section includes recipes for a chorizo, goat cheese and spinach frittata, cauliflower hash brown cakes and coconut porridge. The lunch section offers recipes for egg drop soup, creamy shrimp tacos and a smoked salmon salad. Recipes in the dinner section are for a mushroom bacon cheeseburger, beef coconut curry stew and truffled mashed cauliflower. Desserts include berry nut mousse and molten chocolate cake. Snacks listed are cheddar cheese chips and drinks include a green smoothie.
This document provides a week's worth of recipe ideas organized by meal: breakfast, lunch, snacks, dinner and desserts. The recipes include cinnamon bun breakfast doughnuts, southwest breakfast frittata, paleo breakfast bowl, bacon and avocado breakfast burrito, chocolate chaffle for snacks, sweet fennel sausage, bacon and zucchini muffins, asian meatballs, chinese short ribs, asian beef bowl, air fryer chicken wings, rotisserie chicken soup, mini pizzas and more. Nutritional information is provided for each recipe.
This document provides a recipe for Pho (Vietnamese noodle soup). It lists ingredients for the broth including bones, water, onions, ginger, and various spices. It also lists ingredients for serving including rice noodles, sirloin, jalapeños, lime, cilantro and sauces. The instructions describe making the bone broth by roasting bones then simmering for hours, and how to assemble and serve the soup by arranging noodles and sirloin in bowls and pouring the hot broth over top.
A community for Sharing recipes for meals, snacks, drinks that fit and can help you to control your body weight fast >> https://bit.ly/Ketofitdeal
https://beacons.ai/samylucas
This document provides a week's worth of recipes organized by meal (breakfast, lunch, snacks, dinner, desserts). Some of the recipes included are coconut flour banana bread, fish taco bowls, salted caramel coconut chips, tandoori fish and garlic butter cauliflower, muesli cereal, keto fried fish, 3-ingredient paleo crackers, one skillet shrimp and broccolini, breakfast casserole with sausage, instant pot steak fajitas, no bake almond butter bars, white fish pomodoro, and cinnamon toast crunch. The document lists the name of each recipe along with the estimated calories, fat, protein, and carbohydrates per serving.
More Than Gourmet is the world's leading producer of all-natural classic French stocks & sauces, while also a helpful supplier of recipes for all occasions, cooking skills and dietary lifestyles
- The Candida diet aims to eliminate foods that promote the overgrowth of yeast in the body by avoiding sugar, yeast-containing foods, starches, caffeine, alcohol, and following a one-week cleanse.
- The document provides recipes that are suitable for the Candida diet, including Herbed Rubbed Pork Chops, Pork & Vegetable Skillet, Lamb Burgers in Pita with Yogurt Sauce, and Pecan Pancakes with Grilled Shrimp and Cucumber Salsa.
- Additional information is provided on the Candida diet and links to other relevant websites for more recipes and information.
Candida Diet - from candidaexperts.com
Candida Diet Recipes are to get you back to good health and maintain your energy to fight off candida imbalance
This mainly consists of eating a variety of vegetables, raw of possible, and less starchy veges
Candida diet ideally would mean that probiotic intake is higher
A Complete Basin and Cabinet Set for Your Bathroom Renovation - Presentation.pdfDiechen
Convenient: slow cooker meals allow for hands-off cooking and are great for busy weeknights or meal prep.
Cost-effective: using a slow cooker can save money by allowing for the use of cheaper cuts of meat that become tender and flavorful after cooking for a long time.
Time-saving: slow cooking allows for meals to be prepared in advance, freeing up time for other tasks.
Chef Kiko's restaurant menu includes dishes like Pork Adobo, Mechado, Pork Steak, Beef dishes like Monterey Ground Beef and Grilled Beef, chicken dishes like Chicken Noodle Casserole and Pesto Chicken Breast, fish dishes like Kilawin na Isda and Lemon and Pepper Lapu Lapu Fish Fillet. The menu also includes pasta dishes like Fusilli Pasta, Lasagna, and Fettuccine Pasta. Desserts include Bibingka Cassava.
Similar to 20 keto soup recipes by food'n workout (20)
3. Bone Broth Soup
Prep Time 5 Min
Cooking time 4 hours 0 Min
Total time 4 hours 5 Min
Servings 6
INGREDIENTS
• 1 kg beef bones with meat
• 2 tbsps. extra virgin olive oil
• 1 medium onion chopped
• 1 medium leek chopped
• 3 celery stalks chopped
• 1 head garlic chopped
• 1 bay leaf
• 1/4 tsp. black pepper
• 1/2 tsp. salt
• warm water to cover
• 1 tbsp. apple cider vinegar
DIRECTIONS
1. Season beef bones with salt and freshly
ground black pepper to taste.
2. Heat large heavy pot over medium heat,
add oil.
3. Once oil is hot, add bones and
sear until fully browned and set aside.
4. Add onion, leek, celery, garlic in same
pot and cook for about 5-6 Minutes
until browned.
5. Add browned bones back in along with
the bay leaf in pot.
6. Add enough warm water to cover
completely, followed by the vinegar.
7. Cover the pot and bring to a boil.
Reduce the heat and allow to simmer
for at least 4 hours.
8. Once cooked remove from heat.
9. Serve hot and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 399 kcal
Fats 26.47 g
Protein 33.38 g
Total Carbs 4.43 g
Fiber 0.7 g
Starch 0 g
Protein: 36% 144 kcal
Fat: 60% 239 kcal
Carbohydrates: 4% 17 kcal
4. Instant Pot Soup
Prep Time 5 Min
Cooking Time 20 Min
Total Time 25 Min
Servings 4
INGREDIENTS
• 1 chicken breasts cut into cubes
• 1 cup cauliflower, florets
• 1/2 cup onion, chopped
• 1 tsp. garlic, minced
• 1 tsp. cumin seed powder
• ½ tsp. sea salt
• 2 tbsps. lemon juice
• 2 cups chicken broth
• 8 oz. cream cheese
• ½ cup chopped cilantro
DIRECTIONS
1. Add the chicken, cauliflower, onion,
garlic, cumin seed, salt, lemon juice,
and chicken broth to an Instant Pot.
2. Cover, close the lid and cook on high
pressure for about 18 Minutes.
3. Allow pressure to release naturally,
about 10 Minutes, before removing the
lid.
4. Add the cheese and mix together.
5. Add the cilantro and stir well to
combine.
6. Serve immediately.
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 320 kcal
Fats 21.96 g
Protein 25.25 g
Total Carbs 5.19 g
Fiber 0.9 g
Starch 0 g
Protein: 33% 105 kcal
Fat: 61% 198 kcal
Carbohydrates: 6% 20 kcal
5. Chicken & Cream Soup
Prep Time 5 Min
Cooking Time 25 Min
Total Time 30 Min
Servings 4
INGREDIENTS
• 1 lb. chicken breast, cut into 2-inch
chunks
• 1 cup spinach, chopped
• 1 tbsp. avocado oil
• 1 tsp garlic, minced
• 1 cup heavy cream
• 2 cups chicken broth
• 1 tsp paprika
• ½ tsp turmeric powder
• Salt and pepper to taste
DIRECTIONS
1. Heat oil in 10-inch skillet, once oil is hot,
add garlic and sauté for 1 Minute until
fragrant.
2. Add chicken to the same pan. Cook in a
frying pan until well browned.
3. Add spinach and cook for another 2-3
Minutes.
4. Season with salt, pepper, turmeric and
paprika.
5. Pour chicken broth and cream, cook on
medium heat.
6. Simmer and cook covered for another
10-15 Minutes until chicken is cooked.
7. Serve and enjoy hot.
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 302 kcal
Fats 18.76 g
Protein 32.75 g
Total Carbs 1.65 g
Fiber 0.4 g
Starch 0 g
Protein: 43% 131 kcal
Fat: 55% 166 kcal
Carbohydrates: 2% 6 kcal
6. Keto Meat Balls Soup
Prep Time: 5 Min
Cooking Time: 45 Min
Total Time: 50 Min
Servings 4
INGREDIENTS
• 1 lb. ground pork
• 1/2 cup very finely Minced onion
• 1 tsp. Minced garlic
• 1 stalk celery, finely Minced
• 1 egg
• 1 large onion, diced
• 1 tsp. garlic, Minced
• salt and pepper, to taste
• 12 oz. beef stock
• 1 tbsp. Italian seasoning
• 2 cups heavy whipping cream
• 1 cup grated parmesan cheese
DIRECTIONS
1. Mix together ground pork onion, garlic,
celery and egg in large bowl and make
roll into 2" balls.
2. For soup heat oil in pan. Once oil is hot,
add meatballs and brown for about 3-5
Minutes per side.
3. Once meatballs are lightly browned on
all sides, remove from pan and set
aside.
4. Add onions, garlic in same pan.
5. Add stock, seasoning and meatballs to
pot and increase heat to high.
6. Cook covered for about 8-10 Minutes.
7. Add in cream and mix slowly.
8. Return heat to medium and whisk in
parmesan cheese and cook for another
2-4 Minutes.
9. When soup is thick serve and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 372 kcal
Fats 29.26 g
Protein 22.26 g
Total Carbs 3.64 g
Fiber 0.2 g
Starch 0 g
Protein: 26% 97 kcal
Fat: 70% 261 kcal
Carbohydrates: 4% 14 kcal
7. Keto Salmon Soup
Prep Time 5 Min
Cooking time 15 Min
Total time 20 Min
Servings: 4
INGREDIENTS
• 2 tbsps. salted butter
• ¼ cup chopped onion
• 1 stalk celery chopped
• ½ tsp. salt and pepper
• 1 clove garlic Minced
• 4 cups chicken broth
• 4 oz. cream cheese
• 1½ cups heavy whipping cream
• 1 steak salmon cut into cubes
• 2 tbsps. chopped red onion
DIRECTIONS
1. In a large saucepan over medium heat,
melt the butter.
2. Add the onion and celery and sprinkle
with salt. Sauté for about 2-3 Minutes
until the vegetables are tender.
3. Add the garlic and cook until fragrant,
another Minute. Stir in the chicken
broth and bring to a simmer.
4. Season with salt and pepper.
5. Place the cream cheese in a blender and
add the hot broth mixture and blend
until smooth.
6. Return mixture to saucepan and add
salmon.
7. Bring back to a simmer for about 4-5
Minutes over medium low heat until
salmon is cooked.
8. Sprinkle each serving with chopped
parsley.
9. Enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 392 kcal
Fats 34.16 g
Protein 19.42 g
Total Carbs 3.33 g
Fiber 0.2 g
Starch 0 g
Protein: 20% 78 kcal
Fat: 77% 303 kcal
Carbohydrates: 3% 13 kcal
8. Keto Spicy Shrimp Soup
Prep Time 10 Min
Cooking time 15 Min
Total time 25 Min
Servings 4
INGREDIENTS
• 1 tbsp. avocado oil
• 1 onion medium, chopped
• 3 celery ribs, chopped
• 1 tsp. garlic sliced
• 1 tbsp. tomato paste
• 1tsp. smoked paprika
• 1 tsp. ground coriander
• ½ tsp. sea salt
• 4 cups shrimp or chicken broth
• 1 lb. shrimp peeled and deveined
• 1 cup heavy cream
• 2 tbsps. minced fresh cilantro
DIRECTIONS
1. Heat oil in a heavy-bottomed pot over
medium-high heat.
2. Once oil is hot, add onion, celery, and
cook for 2-3 Minutes until transparent.
3. Add the garlic tomato paste, smoked
paprika, coriander, and salt and cook
for another 1 minute.
4. Add the broth and cream bring to a
simmer.
5. Add the shrimp and simmer for about
3-4 Minutes until just cooked through.
6. Remove from the heat, stir in the
Minced cilantro and cream on top.
7. Enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 256 kcal
Fats 16.26 g
Protein 24.16 g
Total Carbs 2.52 g
Fiber 0.6 g
Starch 0.01 g
Protein: 40% 103 kcal
Fat: 56% 143 kcal
Carbohydrates: 4% 9 kcal
9. Green Curry Pork Soup
Prep Time 10 Min
Cooking Time 25 Min
Total Time 35 Min
Servings 4
INGREDIENTS
• 1 tbsp. avocado oil
• ½ lb. pork, cut into cubes
• 1 onion medium, chopped
• 1 tsp. garlic sliced
• 1/2 cup basil paste
• 1 tbsp. tomato paste
• 1tsp. smoked paprika
• 1 tsp. ground coriander
• ½ tsp. sea salt
• 6 cups chicken broth
• 1 cup heavy cream
• 2 tbsps. minced fresh cilantro
DIRECTIONS
1. Heat oil in a heavy-bottomed pot over
medium-high heat.
2. Once oil is hot, add onion and cook for
2-3 Minutes until transparent.
3. Add the garlic tomato paste, smoked
paprika, basil paste, coriander, and salt
and cook for another 1 minute.
4. Add pork and cook for another 4-5
minutes
5. Add the broth and cream bring to a
simmer.
6. Simmer for about 10-15 Minutes until
just cooked through.
7. Remove from the heat.
8. Serve hot and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 206 kcal
Fats 17.75 g
Protein 10.51 g
Total Carbs 2.27 g
Fiber 0.3 g
Starch 0 g
Protein: 20% 42 kcal
Fat: 76% 157 kcal
Carbohydrates: 4% 8 kcal
10. Chicken Soup with Cheese
Prep Time 10 Min
Cooking Time 25 Min
Total Time 35 Min
Servings 4
INGREDIENTS
• 1 tbsp. butter
• 1 small yellow onion finely chopped
• 1 small leek chopped
• 3 medium stalks celery chopped
• 1 tbsp. thyme leaves chopped
• 1/2 cup fresh parsley
• 1 garlic clove, minced
• 4 cups chicken stock
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 lb. chicken boneless
• 1 cup chopped kale
• 1 cup cheddar cheese, shredded
DIRECTIONS
1. Heat butter in a nonstick soup pot and
cook chicken for about 4-5 minutes.
2. Add onion, leek, celery, chopped thyme
and parsley, cook for about 5 minutes
until soften.
3. Add the garlic and sauté for another 2 -
3 minutes.
4. Add the stock, season and bring to boil.
Reduce to a simmer and cook with lid
on for 15 minutes.
5. Add cheese and mix again.
6. Mix the lemon juice with olive oil and
swirl into the soup and top with fresh
parsley.
7. Serve and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 206 kcal
Fats 17.75 g
Protein 10.51 g
Total Carbs 2.27 g
Fiber 0.3 g
Starch 0 g
Protein: 20% 42 kcal
Fat: 76% 157 kcal
Carbohydrates: 4% 8 kcal
11. Instant Pot Soup
Prep Time 5 Min
Cooking Time 20 Min
Total Time 25 Min
Servings 4
INGREDIENTS
• 1 chicken with bone cut pieces
• 1 cup green onion, chopped
• 1 tsp. garlic, minced
• 1 tsp. cumin seed powder
• ½ tsp. sea salt
• 2 tbsps. olive oil
• 2 tbsps. lemon juice
• 4 cups water
DIRECTIONS
1. Add the chicken, onion, garlic, cumin
seed, salt, lemon juice, and chicken
broth to an Instant Pot.
2. Cover, close the lid and cook on high
pressure for about 18 minutes.
3. Allow pressure to release naturally,
about 10 Minutes, before removing the
lid.
4. Add green onion and stir well to
combine.
5. Serve immediately.
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 161 kcal
Fats 10.65 g
Protein 13.23 g
Total Carbs 3.14 g
Fiber 3.5 g
Starch 0 g
Protein: 35% 56 kcal
Fat: 59% 96 kcal
Carbohydrates: 6% 10 kcal
12. Keto Shirataki Noodles Soup
Prep Time 10 Min
Cooking time 30 Min
Total time 40 Min
Servings 4
INGREDIENTS
• 2 tbsps. Olive Oil
• 3 small Onion rings
• 1 cup celery diced
• 1 tsp. garlic finely chopped
• 1 chicken thigh cut into bite size
• 6 cups chicken Stock
• 1 packet Shirataki Noodles rinsed and
drained
• 1 cup baby spinach
• ¼ tsp. white pepper ground
• Salt to taste
DIRECTIONS
1. Place a large saucepan over medium
heat, add the oil, onion, celery, and
garlic. Sauté for 2-3 minutes, until the
onion has softened.
2. Add the chicken thighs and chicken
stock, and stir well.
3. Bring to a simmer, add a lid, and cook
for 30 minutes. Until the chicken is
tender.
4. Remove the chicken from the soup and
shred.
5. Add the chicken back to the soup along
with the noodles. Bring back to a
simmer then remove from the heat.
6. Add the pepper and spinach leaves and
stir through until they have wilted.
7. Taste and add salt, if needed.
8. Ladle into bowls and serve hot.
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 371 kcal
Fats 29.84 g
Protein 22.96 g
Total Carbs 1.65 g
Fiber 0 g
Starch 0 g
Protein: 26% 96 kcal
Fat: 72% 269 kcal
Carbohydrates: 2% 6 kcal
13. Green Soup with Meatballs
Prep Time 5 Min
Cooking Time 45 Min
Total Time 50 Min
Servings 4
INGREDIENTS
• 1 lb. ground pork
• 1/2 cup very finely Minced onion
• 1 tsp. Minced garlic
• 1 stalk celery, finely Minced
• 1 egg
• 1 large onion, diced
• 1 tsp. garlic, Minced
• salt and pepper, to taste
• 6 cups. beef stock
• 1 tbsp. Italian seasoning
• 1 cup chopped parsley
DIRECTIONS
1. Mix together ground pork onion, garlic,
celery and egg in large bowl and make
roll into 2" balls.
2. For soup heat oil in pan. Once oil is hot,
add meatballs and brown for about 3-5
Minutes per side.
3. Once meatballs are lightly browned on
all sides, remove from pan and set
aside.
4. Add onions, garlic in same pan.
5. Add stock, seasoning and meatballs to
pot and increase heat to high.
6. Cook covered for about 8-10 Minutes.
7. Add chopped parsley and mix slowly.
8. Return heat to medium and cook for
another 2-3 minutes.
9. When soup is thick serve and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 388 kcal
Fats 24.76 g
Protein 31.75 g
Total Carbs 3.71 g
Fiber 1.8 g
Starch 0 g
Protein: 35% 134 kcal
Fat: 58% 223 kcal
Carbohydrates: 8% 30 kcal
14. Keto Broccoli Soup
Prep Time 10 Min
Cooking time 30 Min
Total time 40 Min
Servings 6
INGREDIENTS
• 2 tbsp. olive oil
• 1 cup onion, chopped
• 1 tsp. garlic, minced
• 2 cups, broccoli, chopped
• 2 cups Heavy cream
• 2 cups filtered water
• 2 tbsp. of nutritional yeast
• Salt to taste
• Pepper to taste
DIRECTIONS
1. Heat oil in large pot over medium heat.
2. Once oil is hot, add onions and cook
for about 2-3 Minutes until onions are
transparent.
3. Add garlic and cook for another 2-3
Minutes. Add broccoli in same pan.
4. Season with salt and pepper and give
them good mix.
5. Add water and heavy cream over
veggies and cook on high heat until
mixture come to boil.
6. Once mixture is boil, reduce heat and
simmer for about 10-15 Minutes until
veggies are cooked.
7. Pour soup mixture to a high-speed
blender and blend for about 1 Minute
until smooth.
8. Serve immediately with sauté broccoli
florets on top.
9. Enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 200 kcal
Fats 19.44 g
Protein 2.92 g
Total Carbs 4.67 g
Fiber 1.1 g
Starch 0 g
Protein: 5% 11 kcal
Fat: 86% 171 kcal
Carbohydrates: 9% 18 kcal
15. Spinach & Cream Soup
Prep Time 10 Min
Cooking Time 20 Min
Total Time 30 Min
Servings 6
INGREDIENTS
• 2 tbsps. garlic, Minced
• 3 cups chicken broth
• 36 oz. spinach
• 2 cups heavy cream
• ½ tsp paprika
• ⅛ tsp black pepper
• ¼ tsp salt
• 2 tbsps. olive oil
• 1 cucumber sliced
DIRECTIONS
1. Heat oil in pan over medium heat, add
garlic and cook until fragrant.
2. Add spinach in same pan and cook for
about 2-3 Minutes until welted.
3. Pour spinach with chicken broth in
blender and blend.
4. Pour mixture again in pan and cook for
5-6 Minutes over medium heat until
simmer.
5. Pour in cream and continue to stir until
all ingredients are combined.
6. Season with salt, pepper, paprika
powder and give them good mix.
7. Serve in bowl with cucumber slice.
8. Drizzle some olive oil on top.
9. Enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 158 kcal
Fats 15.14 g
Protein 3.27 g
Total Carbs 4.27 g
Fiber 1.9 g
Starch 0 g
Protein: 6% 9 kcal
Fat: 84% 133 kcal
Carbohydrates: 10% 16 kcal
16. Cream & Mushroom Soup
Prep Time 10 Min
Cooking Time 30 Min
Total time 40 Min
Servings 4
INGREDIENTS
• 1 tbsp. extra virgin olive oil
• 1/2 lb. mushrooms
• 1 small yellow onion finely diced
• 1 tsp. garlic, minced
• 4 cups chicken stock
• 1/2 tsp salt
• 1/4 tsp black pepper
• 8 oz. chicken boneless boil and
shredded
• 1 tbsp. lime juice.
• 8 oz. heavy cream
DIRECTION
1. Heat olive oil in a non-stick soup pot.
2. One oil is hot, add onion and sauté on
a medium heat 2-3 Minutes.
3. Add the garlic and sauté for another 1
Minute.
4. Add mushrooms and cook for 4-5
Minutes.
5. Add the stock, season with salt and
bring to boil. Reduce to a simmer and
cook with lid on for 15 Minutes.
6. Add soup and blender and blend until
smooth and fluffy.
7. Pour soup back to soup pot.
8. Add shredded chicken, lime juice and
cream in pot.
9. Adjust seasoning according to taste
and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 369 kcal
Fats 32.85 g
Protein 14.17g
Total Carbs 5.73 g
Fiber 0.9 g
Starch 0 g
Protein: 16% 57 kcal
Fat: 79% 291 kcal
Carbohydrates: 6% 21 kcal
17. Creamy Garlic Parmesan Soup
Prep Time 10 Min
Cooking time 20 Min
Total time 30 Min
Servings 4
INGREDIENTS
• 2 tbsps. butter
• 2 cups shredded chicken
• 4 oz. cream cheese
• 1 tsp. garlic powder
• 3 cups chicken broth
• ¼ cup heavy cream
• 1/4 cup parmesan cheese
• salt to taste
DIRECTIONS
1. Melt butter in saucepan over medium
heat.
2. Add shredded chicken to pan and coat
with melted butter.
3. Once chicken is brown, add cubes of
cream cheese and mix well.
4. Add chicken broth and heavy cream
and bring mixture to a boil, then reduce
heat to low and simmer for 3-4 Minutes.
5. Season with salt to taste and give them
good mix.
6. Top with parmesan cheese and sauté
broccoli florets.
7. Serve and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 251 kcal
Fats 19.31 g
Protein 16.72 g
Total Carbs 2.64 g
Fiber 0.1 g
Starch 0 g
Protein: 28% 71 kcal
Fat: 68% 172 kcal
Carbohydrates: 4% 10 kcal
18. Low Carb Broccoli Spinach Soup
Prep Time 15 Min
Cooking Time 20 Min
Total Time 35 Min
Servings 6
INGREDIENTS
• 1 medium broccoli florets
• 2 cup spinach, chopped
• 1 tsp garlic, Minced
• 3 oz. avocado oil
• 1 cup Heavy Cream
• 3 cups chicken stock
• 1 tsp Salt
• 1 tsp Pepper
• 1 tbsp. Parsley chopped
• Roasted pumpkin seeds
DIRECTIONS
1. Sauté the broccoli with garlic over low
heat until they are beginning to turn
into brown. Add the cream and cook for
another 2-3 Minutes.
2. Blend spinach with chicken stock in
high speed blender and add in broccoli
pan. Cook and stir ensure that the
broccoli is mostly covered
3. Simmer on low to medium heat for 8
Minutes. If you cook the broccoli too
quick, it will discolor and turn the soup
an off brown color.
4. The broccoli is cooked when it is easy to
break up with a spoon.
5. Using a stick blender, carefully blend
the soup until no lumps are remaining.
6. Stir through the salt, pepper and
parsley.
7. Adjust seasoning to taste.
8. Sprinkle roasted pumpkin seeds on top
and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 201 kcal
Fats 21.66 g
Protein 0.99 g
Total Carbs 1.92 g
Fiber 0.4 g
Starch 0 g
Protein: 2% 3 kcal
Fat: 95% 191 kcal
Carbohydrates: 4% 7 kcal
19. Creamy Mushroom Soup
Prep Time 10 Min
Cooking Time 20 Min
Total Time 30 Min
Servings 6
INGREDIENTS
• 2 tbsps. garlic, Minced
• 3 cups chicken broth
• 1 lb. mushrooms, halves
• 2 cups heavy cream
• ⅛ tsp white pepper
• ¼ tsp salt
• 2 tbsps. olive oil
• 2 tbsps. chopped parsley
DIRECTIONS
1. Heat oil in pan over medium heat, add
garlic and cook until fragrant.
2. Add mushrooms in same pan and cook
for about 2-3 Minutes until cooked.
3. Add chicken broth cream in pan and
cook for 5-6 Minutes over medium heat
until simmer.
4. Season with salt, white pepper and give
them good mix.
5. Once cooked and thick remove from
heat.
6. Serve in bowl with parsley on top.
7. Enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 202 kcal
Fats 46.56 g
Protein 35.08 g
Total Carbs 4.88 g
Fiber 1.4 g
Starch 0 g
Protein: 5% 11 kcal
Fat: 86% 173 kcal
Carbohydrates: 9% 18 kcal
20. Keto Silky Zucchini Soup
Prep Time 5 Min
Cooking Time 25 Min
Total Time 30 Min
Servings 4
INGREDIENTS
• 2 cups chopped zucchini
• 2 tbsps. onion powder
• 1 cup boiling water
• 3 cups chicken stock
• 1 tbsp. olive oil
• 1/4 tsp. salt
• 1/8 tsp. pepper
• 1/4 tsp. thyme
• 1 cup sharp cheddar cheese
DIRECTIONS
1. Heat oil in pan over medium heat.
2. Once oil is hot, add chopped zucchini
and onion powder and cook for about 3-
4 Minutes until light brown.
3. Add water and stock in pan. season
with salt, pepper, thyme and give them
good mix.
4. Cover and cook on low heat for about
10-12 Minutes until zucchini is
tendered.
5. Pour soup in blender and blend on high
until smooth and creamy.
6. Pour soup again in pan.
7. Add cheese in soup and mix well.
8. Serve hot and enjoy
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 166 kcal
Fats 14.56 g
Protein 8.11 g
Total Carbs 0.76 g
Fiber 0.1 g
Starch 0 g
Protein: 19% 32 kcal
Fat: 79% 130 kcal
Carbohydrates: 2% 3 kcal
21. Keto Asparagus Cream Soup
Prep Time 10 Min
Cooking Time 20 Min
Total Time 30 Min
Servings 4
INGREDIENTS
• 1 tbsp. avocado oil
• 8 oz. fresh asparagus, trimmed and
chopped
• Salt and pepper
• 1 green onion, chopped
• 1 tsp. garlic, Minced
• 3 cups chicken broth
• 1 oz. fresh baby spinach
• 1 cup heavy cream
• 1 tbsp. fresh lemon juice
DIRECTIONS
1. In a large saucepan over medium heat,
heat the oil.
2. Add the asparagus and sprinkle with
salt and pepper.
3. Sauté for about 3 to 4 minutes until
bright green,
4. Add the green onion and garlic and
cook for another 1 minute until
fragrant.
5. Add broth and bring to a boil, then
reduce the heat to a simmer.
6. Cook for about 10-12 minutes until the
asparagus is tender.
7. Add the spinach and cook for another 2
minutes until wilted. Transfer mixture
to a blender or food processor and blend
until smooth.
8. Return the soup to the pan and add
cream and lemon juice until well
combined.
9. Adjust seasoning to taste and serve hot
or chilled.
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 154 kcal
Fats 14.79 g
Protein 2.3 g
Total Carbs 4.81 g
Fiber 1.7 g
Starch 0 g
Protein: 4% 7 kcal
Fat: 84% 130 kcal
Carbohydrates: 11% 17 kcal
22. Keto Chicken & Dumpling Soup
Prep Time 5 Min
Cooking time 15 Min
Total time 20 Min
Servings 4
INGREDIENTS
• 1-lb chicken thighs boneless cut into
bite size
• 4 tbsps. olive oil
• 1 onion chopped
• 1 tsp. garlic, minced
• 6 cups chicken broth
• 1/2 tsp. pepper
• 1 head cauliflower, cut into dumpling
size
• 3 tbsps. parsley, chopped
• 1/2 cup heavy whipping cream
• 4 oz. cream cheese
DIRECTIONS
1. In a large saucepan over medium heat
oil.
2. Add the onion and sprinkle with salt.
Sauté for about 2-3 Minutes until onion
are tender.
3. Add the garlic and cook until fragrant,
another minute.
4. Add chicken breast and cook for about
4-5 minutes.
5. Add cauliflower, broth, salt and pepper
and cook for about 20-25 minutes until
chicken and veggies cooked through.
6. Stir in cheese and cream and cook
again for 1 minutes.
7. Sprinkle each serving with chopped
parsley.
8. Enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 392 kcal
Fats 34.16 g
Protein 19.42 g
Total Carbs 3.33 g
Fiber 0.2 g
Starch 0 g
Protein: 20% 78 kcal
Fat: 77% 303 kcal
Carbohydrates: 3% 13 kcal
For More Keto Resources, visit my blog:
https://foodnworkout.com/post/keto-explained/