Basic keto diet plan set 4

basic keto diet plan Set 4
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Recipe – set4
1. Keto Salmon with Chunky Basil Pesto
Preparation time: 30 minutes
🍽Servings: 1
Ingredients:
For the Salmon:
170g Salmon fillet
Salt and black pepper
1/8 tsp dried Thyme
1/8 tsp dried Rosemary
For the sauce:
1/4 cup fresh Basil
1 Tbsp Almonds
1 Tbsp Parmesan cheese
2 Garlic cloves
2 Tbsp Olive Oil
Salt and black pepper

Procedure:
For the Salmon:
1) Season the salmon fillet with all the spices and herbs.
2) Heat a non-stick pan and add olive oil.
3) Add the salmon to the skillet, skin down first. Cook for a few minutes.
4) Flip the salmon carefully and continue cooking until thoroughly cooked. Set
aside.
For the sauce:
1) Using a food processor, prepare all the ingredients.
2) Add the ingredients in the food processor.
3) Pulse on high until everything is coarsely chopped, about 1 minute.
4) Serve the salmon with pesto and a slice of lemon.
➡️Nutritional Information:
Energy - 606.9 kcal
Protein - 38.4g
Fat - 46.9g
Carbohydrates - 3.9g
Explainer video
2. Keto Coconut Matcha Fat Bombs
Preparation time: 1 hour
🍽Servings: 8 fat bombs
Ingredients:

4oz Cream Cheese, softened
2oz Butter, softened
1/4 cup Coconut Flour
1 Tbsp Erythritol
1 Tbsp Matcha Powder
2 Tbsp Coconut Flakes
Procedure:
1) Combine all ingredients in a food processor.
2) Pulse into a smooth mixture.
3) Scoop the mixture and roll into bite-sized balls.
4) Dredge each ball with coconut flakes.
5) Chill until ready to serve.
Energy - 88 kcal
Protein - 1.4g (6%)
Fat - 8.3g (84%)
Carbohydrates - 2g (10%)
Fiber - 0.3g
Explainer video
3. Keto Creamy Chicken Adobo
Cooking time: 25 minutes
----------------------------‐------------------
🍽Servings: 1

Ingredients:
150g Chicken Thighs or Legs
2 cloves Garlic, crushed
1 tsp Black Peppercorns
1 pc dried Bay Leaf
1 Tbsp Coconut vinegar
2 tsp low-sodium Soy Sauce
1.5 cups Chicken Stock
1.5 Tbsp Coconut Cream
1 tsp Olive Oil
Procedure:
1) Heat olive oil in a braising pan.
2) Add chicken and sear until brown on both sides.
3) Add stock, vinegar, soy sauce, bay leaf, garlic, black peppercorns. Simmer for
20-25 minutes.
4) Reduce pan juices and stir in coconut cream.
5) Season as needed with salt.
Energy - 463 kcal
Protein - 27g (24%)
Fat - 37g (72%)
Carbohydrates - 4.5g (4%)
Fiber - 1g

Explainer video
4. Keto Hunan-Style Quorn and Broccoli Stir-Fry
🍽Servings: 1
Ingredients:
75g Quorn Nuggets
25g Broccoli, trimmed into florets
30g Red Bell Pepper, diced
10g Minced Garlic
1 Tbsp Vegetable Oil
1 Tbsp Chili Bean paste
1/2 cup Water
1 Tbsp Vinegar
2 tsp low-sodium Soy Sauce
2 Tbsp Tomato Sauce (sugar-free)
Procedure:
1) Heat vegetable oil in a pan. Add quorn nuggets and brown slightly on both
sides.
2) Add ginger and chili bean paste. Stir until aromatic.
3) Add water, vinegar, soy sauce and tomato sauce. Simmer 5 minutes, adding
more water as needed.
4) Stir in broccoli and bell peppers. Simmer for 2 more minutes.
5) Serve hot.

Energy - 272 kcal
Protein - 15.6g (19%)
Fat - 21g (67%)
Fiber - 4.4g
Explainer video
5. Keto Garlic and Herb Bread Sticks
🍽Servings: 4 bread sticks
Ingredients:
1/2 cup shredded Mozzarella
1/2 cup Almond Flour
1 tsp minced Garlic
1 Tbsp chopped Parsley
1 Egg Yolk
Procedure:
1) Blend all the ingredients together in a bowl.
2) Lightly knead the mixture into a smooth dough.
3) Divide the dough into even-sized balls then roll each out into sticks.
4) Put the sticks in a baking sheet lined with parchment.
5) Bake for 6-8 minutes at 220C.

Energy - 104 kcal
Protein - 7.7g (29%)
Fat - 7g (58%)
Carbohydrates - 3.5g (14%)
Fiber - 1.8g
Explainer video
6. Warm Keto Kale Salad in Bacon Vinaigrette
🍽Servings: 1
Ingredients:
50g Bacon, chopped
2 cups Kale
10g Shallots, minced
1 Tbsp Red Wine Vinegar
1 tsp Dijon Mustard
1 tsp sugar-free Maple Syrup
1/2 tsp Black Peppercorns
1 Tbsp shaved Parmesan Cheese
Procedure:
1) Crisp bacon in a pan. Set aside, leaving the drippings in the pan.

2) In the same pan, add shallots and black peppercorns. Stir until shallots are
translucent.
3) Stir in mustard, maple syrup, and red wine vinegar.
4) Take the pan off the heat and toss in kale.
5) Transfer to a serving plate and top with bacon bits and shaved parmesan
cheese.
Energy - 208 kcal
Protein - 9g (14%)
Fat - 17g (68%)
Fiber - 3g
Explainer video
7. Keto Choco Almond Fat Bombs
🍽Servings: 14 fat bombs
Ingredients:
7 oz Cream Cheese
1/2 cup Almond Meal
1/4 cup Erythritol
1/2 tsp Salt
1 tsp Vanilla Extract
1/2 dark Chocolate Chips, keto-friendly

1 tsp Butter melted together
Procedure:
1) Add the cream cheese in a bowl.
2) Add almond meal.
3) Add erythritol.
4) Add vanilla extract.
5) Mix until well combined.
6) Form balls and place them on a plate.
7) Deep each ball in the melted chocolate and refrigerate until set.
8) Serve.
Energy - 37.1 kcal
Protein - 4.75g
Fat - 1.3g
Explainer video
8. Keto Almond Butter Energy Balls
Preparation / cooking time: 10 minutes
🍽Servings: 4
Ingredients:
1/4 cup Almonds
1/4 cup Almond Butter
1 Tbsp Stevia

1/4 Chocolate Chips, unsweetened
1 Tbsp MCT Oil
Procedure:
1) Place almonds, almond butter, and stevia in a food processor. Process it until
the texture is good.
2) Add the chocolate chips and MCT oil. Mix until well combined.
3) Shape the mixture into balls and place on a tray.
4) Refrigerate for 30 minutes to 1 hour. Serve. .
Energy - 235.1 kcal
Protein - 6.1g
Fat - 20.3g
Carbohydrates - 7g
Explainer video
9. Keto Broccoli in Mozzarella and Parmesan Sauce
🍽Servings: 1
Ingredients:
1 Tbsp Butter
1 Garlic clove, chopped
1/2 White Onions, diced
1/2 cup heavy Whipping Cream
1/2 tsp Cornstarch

1/4 cup Water
Salt and pepper
1 cup Broccoli florets
1 Tbsp Parmesan Cheese
2 Tbsp Mozzarella Cheese
Procedure:
1) Over medium heat, melt the butter using a non-stick pan.
2) Add the garlic and saute until fragrant.
3) Add the white onions and cook until translucent.
4) Pour the heavy whipping cream.
5) Add the cornstarch.
6) Add the broccoli florets.
7) Add water if the sauce is too thick.
8) Season it with salt and pepper.
9) Add the parmesan cheese.
10) Lastly, add the mozzarella cheese. Stir the mixture until well combined and the
sauce is thick and creamy. Serve.
Energy - 644.9 kcal
Protein - 16.6g
Fat - 56.5g
Explainer video
10. Keto Cream Cheese Pancakes with Berries Compote

🍽Servings: 1
Ingredients:
For the pancake:
1/4 cup Cream Cheese
2 Tbsp Almond Flour
2 Eggs
1 Tbsp Butter, for cooking
For the berries compote:
1/4 cup Mixed Berries
1 tsp Erythritol
2 Tbsp Water
1 Tbsp Lemon Juice
To serve:
2 Tbsp light Whipping Cream
Procedure:
For the pancakes:
1) Put all the pancake ingredients (except butter) in a food processor.
2) Process the mixture until well combined.
3) Heat a non-stick pan and melt the butter.
4) Scoop the batter using a 1/4 measuring cup.
5) Cover the pancakes while cooking.

6) When bubbles started to appear, flip carefully the pancakes and cook for 1
minute. Repeat the same methods into the remaining batter.
For the berries compote:
1) Heat all the compote ingredients in a pan and bring to a simmer until the liquid
is reduced in half.
2) Serve the pancakes with whipped cream and compote.
Energy - 598.7 kcal
Protein - 18.8g
Fat - 52.3g
Explainer video
basic keto diet plan From Set 1 to Set 9

Basic keto diet plan set 4

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