Find Your Morning Energy Homemade Keto Juice Juice and smoothies are an easy and delicious way to get extra nutrients, vitamins, and minerals into a daily Keto Diet. The recipe makes one beverage and is ready in just ten minutes or can also be made up to two days beforehand for easy access in the refrigerator on busy mornings! Pro Tip: To make this drink a smoothie instead of just being a simple juice, add one cup of cold water, a tablespoon of chia seeds, and another two cups of ice to the blender (more or less ice, depending on your preferred beverage texture).
What’s in It? Kale or baby spinach for a milder flavor (three cups, washed and lightly packed) Limes (two medium) Apple, green recommended (one large, unpeeled) Orange (one large) Turmeric, ground (one tablespoon) Parsley (a quarter of a cup, washed and lightly packed) Basil (a quarter of a cup, washed and lightly packed) What to Do for Fresh Juice: Combine all ingredients in a juicer and blend until the juice reaches your preferred texture.
Pour over ice or store in the refrigerator until thoroughly chilled. What to Do for Smoothies: Add a few cups of ice and one cup of water to the blender along with the freshly made juice. As you blend, add more ice for a thicker texture or more water if the smoothie needs to be thinned to a more drinkable texture.
Loving Your Keto Diet Lunch Breaks
Making lunches for the week on Sunday is an easy way to help boost your chances of sticking to the Keto Diet beyond the limitations and negative effects that tend to show up in the first week. These lunch recipes are all designed to work for feeding the family or packing in airtight containers for grab-and-go meals for days! Rolled Chicken & Vegetable Sushi This is the perfect dish for those who have always wanted to try sushi but aren’t fans of raw seafood, or for those who love sushi but are not able to eat it in order to maintain their ketosis. They are quick to make and hold up well in the refrigerator for up to three days.
This recipe makes up to six portions and is ready in just half an hour! What’s in Them? Bell peppers, tricolor recommended (three medium, seeded and sliced thin) Carrot (one large, peeled and sliced thin) Tomatoes, cherry (one cup, halved) Garlic powder (one teaspoon) Onion powder (one teaspoon) Paprika, smoked recommended (half a teaspoon) Salt and pepper, freshly ground recommended Chicken breasts (two large, cleaned and butterflied) Bacon (twelve pieces) Ham (four sandwich slices) Mozzarella, or a cup of preferred keto-friendly shredded cheese (four slices) Water (one cup) What to Do: Before starting your prep, get the oven heating to 400 degrees Fahrenheit and prepare a medium baking area by lining it with foil and then lightly greasing it with coconut oil (or your preferred keto-friendly cooking oil). Get things started by mixing together the spices and set aside when combined while you prepare the chicken sushi.
Line a cutting board with plastic wrap and lay out the prepared chicken breasts. Cover with a second sheet of plastic wrap and use a rolling pin to flatten them out. (They should be about one-quarter inch thick when ready.) Pat the flattened breasts with paper towels to remove all excess moisture before layering them with the rest of the ingredients in the following order: Chosen keto-friendly cheese (two slices on each if mozzarella, split even for shredded cheese) Sliced ham (two thin pieces on each breast) Sliced vegetables (two or three slices on each, depending on the size of breast) Roll the flattened chicken around the filling and lay them on the seams to keep them from unrolling while cooking.
Rub-down the outside of the chicken rolls with the dry spice mixture until flavored to your liking. Set aside until the oven is ready and dispose of (or disinfect) anything that touched the uncooked chicken. Lay out a clean piece of malleable wrap large enough to lay out six pieces of bacon, so they are touching but not two overlapped.
Place one of the chicken rolls at one end of the bacon strips and roll the meat strips around the chicken and set on a plate. Repeat the following steps with the second rolled chicken breast. Seal both ends of each stuffed breast with toothpicks before cooking laying on a foil-lined baking sheet for the oven.
Transfer the baking sheet with the chicken rolls to the oven and let bake for at least ten minutes, up to fifteen (typically depending on the thickness of the bacon). When the bacon reaches your desired level of browning and the chicken is cooked all the way through, remove each chicken roll from the baking sheet and let cool before slicing.
Slice each roll into bite-sized parts and serve immediately while the cheese is still melted or separate into an airtight container and store in the refrigerator for meals throughout the week! Crispy Roasted Asparagus with Fresh Herbs This asparagus is addictive, and you’ll love how simple it is to make and store. Making up to four servings in just ten to fifteen minutes (depending on the thickness of the asparagus stalks), these crispy vegetables are packed with flavor and can be chopped and served with some olive oil in a salad as in the recipe below, or can be served on their own with a slice of lemon as a light and easy side dish! What’s in It? Fresh greens, variety or preferred type is fine (two cups, washed and lightly packed) Asparagus (one pound, washed and trimmed) Parsley, fresh (one tablespoon, finely chopped) Oregano, dried (half a teaspoon) Garlic powder (one teaspoon) Onion powder (one teaspoon) Paprika, any flavor (half a teaspoon) Salt and pepper, freshly ground Coconut oil (two tablespoons, melted) What to Do: Grease a large baking sheet lined with foil and lay out all the asparagus in an on its own layer while you wait for the oven to reach 425 degrees Fahrenheit.
Whisk together the following ingredients in a medium relations bowl before pouring over the trimmed asparagus laid out on the baking sheet: Coconut oil (or preferred keto-friendly substitute) Juice from one of the lemons Chopped parsley and various dried seasonings Top with salt and pepper to your liking and transfer the pan to the oven to roast for ten minutes or until the asparagus is tender and starting to brown.
Serve immediately with your favorite lunch or dinner or let them cool completely and move them to an airtight container for refrigerator storage up to three days! Chunky Beef & Mixed Greens Soup Soup is a great meal any time of the year and can be so simple to make for meal planning throughout the week. This beef and greens soups are hearty without being heavy, making it the ideal option for Keto Diet followers who want to make sure they’re getting their fill with every meal.
Packed full of protein and essential nutrients, this recipe makes up to eight servings for feeding the whole family or planning lunches for the week to take to work or send off to school! What’s in It? Kale, fresh (one cup, washed and chopped) Spinach, fresh (one cup, washed and chopped) Onion, white or yellow (one large, peeled and chopped) Oregano, dried (one and a half teaspoons) Basil, dried (one teaspoon) Paprika, smoked recommended (one teaspoon) Garlic (two cloves, minced or finely diced) Ground beef, organic recommended (one pound, thawed if frozen) Homemade bone broth (four cups) Coconut oil, or preferred keto-friendly cooking oil (two tablespoons) What to Do: Place your measured coconut oil (or chosen substitute) in a medium or large soup pot over medium to high heat on the stovetop.
When the oil has melted, drop in the prepared garlic and chopped onions, cooking them until softened. When onions and garlic are translucent and fragrant, stir in the remaining herbs and spices along with the raw, room temperature ground beef. Brown all ingredients and cook until the beef is done to your liking.
Pour your bone broth (or vegetable broth if you’re looking for a more mild flavor) over the ingredients in the soup pot (adding more if necessary, depending on how thin you’d like your soup). After cooking the base vegetables and pouring in the broth, bring the soup to an ulcer and let go for at least five minutes if serving immediately to let the flavors come together. If portioning or making ahead of time, drop the temperature to a low but consistent simmer and continue cooking over low heat for around twenty minutes.
When done, let cool completely and separate in airtight containers for storage in the refrigerator for up to five days! BLT & Roasted Shrimp Lettuce Wraps These hearty lettuce wraps feature all your favorite parts of a classic BLT shorn of the carbs from bread and with the fun addition of lunchtime seafood! They are fresh and tasty while also being easy to make, especially for those who like to meal prep and always have cooked bacon and other sandwich proteins ready to go in the refrigerator.
This recipe can make up to four servings in ten to thirty minutes, depending on how much cooking and prep you need to do, and is designed to feed multiple people or make enough for weekly lunches! If you would rather have these in traditional sandwich form, then prepare all ingredients as instructed and layer them on keto-friendly bread sturdy enough to handle the toppings without buckling or splitting.
What’s in Them? Lime (one or two medium, halved, and juiced) Onion, white or yellow (one large, peeled, and sliced) Tomatoes, cherry recommended (two or three per lettuce wrap, halved or roughly chopped) Lettuce, iceberg recommended (two leaves per wrap, rinsed and patted dry) Bacon, uncured (two strips per wrap, cooked to preferred doneness) Shrimp, fresh (one pound, peeled and grilled) Salt & pepper, freshly ground Mayo, or preferred keto-friendly condiment (about one teaspoon per lettuce wrap) Coconut oil, or preferred keto-friendly cooking oil (about one tablespoon) What to Do: Start by prepping vegetables as instructed above and set them aside on a plate while you prepare your proteins (if you don’t already have them ready to go).
Cook bacon strips to your preferred crispiness on a foil-lined baking sheet in an oven set to 400 degrees Fahrenheit. Clean and peel shrimp before seasoning with some salt and pepper (or any other flavorings you’d like) and then grill outside or on a grill pan on the stove. Any preferred method of food preparation works, as long as they are cooked all the way through.
If making your proteins now, let the shrimp and bacon cool down to room high temperature or put them in the refrigerator to chill completely before assembling the lettuce wraps if you prefer cold sandwich-style lettuce wraps. (You can eat them warm as well, it’s all about how you like it!) If you already have the bacon and shrimp cooked, go ahead and skip the following steps and lay out all of the ingredients for the wraps into an assembly line before starting.
This makes the actual assembly easier and cuts even more time from your lettuce wrap preparation. For best results when holding and eating, layer the lettuce wraps in the following order: Two lettuce leaves Onion slices Tomato slices Two strips of bacon Four to six shrimp (depending on size or preference) Mayo or preferred keto-friendly substitutes, like guacamole or plain Greek yogurt Salt and pepper, freshly ground to taste If enjoying immediately, roll the lettuce wraps up into burritos or fold them and eat them like tacos for best results! For meal planning and lunch prep, store vegetable toppings separately from cooked proteins and washed lettuce leaves.
Keep everything separate and refrigerated for up to three days and assemble only before eating, so the wraps don’t get soggy.