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Keto Diet Plan Day 1: Let’s start with easy recipes


Gulmeena HamidWeb Editor

10th Jul, 2020. 12:41 am
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Keto diet is one of the most effective ways to reduce weight by consuming healthy fats. In the previous post, you have been told important things about the diet before anyone of you wanted to start the Keto diet.

Now, if you have decided to start the diet here are some rules which you must follow.

  1. Drink a lot of water, so that your body and skin remain hydrated.
  2. Kill your cravings.
  3. Say no to everything which can affect your diet.
  4. Follow the diet strictly.

The ketogenic diet (or, for short, keto diet) is a low-carb, high-fat diet that offers many health benefits.

It involves a drastic reduction in the intake of carbohydrates and its replacement with fat. This lowering of carbohydrates places the body in a metabolic condition called ketosis. When this happens your body becomes incredibly energy-efficient in burning fat.

Here is the menu for your day and the easy recipes you will enjoy eating as well as cooking.

Diet Plan for Day 1:

Breakfast:

Scrambled Eggs.

Ingredients:

  • 3 tablespoons of Butter
  • 1 Serrano Chili, finely chopped
  • 1 small Tomato, diced
  • 4 Large Eggs
  • 1/3 cup of Heavy Cream
  • 2 tablespoons of coriander, finely chopped
  • 1/2 teaspoon of Salt
  • 1 pinch Pepper

How to Cook:

  • Place the butter over medium heat into a wide, non-stick frying pan.
  • Add the tomato and chili and then sauté for 2 minutes.
  • Whisk the eggs, milk, coriander, salt, and pepper in a mixing bowl.
  • Pour the egg mixture into the frying pan and agitate the edges gently with a silicone spatula, then pull through the middle. Before repeating, allow the egg to set around the edges, this will give you lovely, soft curds of scrambled egg.
  • Keep cooking until the scrambled egg is soft but no runny egg remains.
  • Add a bit of extra cream if you want.

Lunch:

Keto Asian Beef Salad:

Ingredients:

Sesame mayonnaise

  • ¾ cup mayonnaise
  • 1 tsp sesame oil
  • ½ tbsp lime juice
  • salt and pepper

Beef

  • 1 tbsp olive oil
  • 1 tbsp fish sauce
  • 1 tbsp grated fresh ginger
  • 1 tsp chili flakes
  • 23 lb ribeye steaks

Salad

  • 3 oz. cherry tomatoes
  • 2 oz. cucumber
  • 3 oz. lettuce
  • ½ red onion
  • fresh cilantro
  • 1 tsp sesame seeds
  • 2 scallions

How to Cook:

  • Mix mayo with the sesame oil and lime juice to make the sesame mayonnaise ready. Season with pepper and salt. Set aside.
  • Mix all of the beef marinade ingredients together and pour into a plastic container. Add the beef, and marinate at room temperature for 15 minutes or more.
  • Chop all of the salad vegetables, except the scallions, into bits of bite-size. Divide the plates into two.
  • Heat a frying pan at medium flame. Add the sesame seeds to the dry pan and toast for a few minutes, or until slightly brown and fragrant. Set aside.
  • Pat the meat with paper towels on both sides, warm. On high heat, sear off on each side for a minute or two, then will heat to medium-low, cook until beef is medium, then move to a cutting board.
  • Fry the scallions for a minute in the same pan.
  • Cut the meat into thin slices, around the grain. Place the beef and scallions over the vegetables.
  • Top with roasted sesame seeds, and serve sideways with a dollop of mayonnaise sesame.

Dinner:

Keto pesto chicken casserole with feta cheese and olives

Ingredients:

  • 1½ lbs boneless chicken thighs or chicken breasts
  • salt and pepper
  • 2 tbsp butter or coconut oil
  • 5 tbsp red pesto or green pesto
  • 1¼ cups heavy whipping cream
  • 3 oz. pitted olives
  • 5 oz. feta cheese, diced
  • 1 garlic clove, finely chopped

For serving

  • 5 oz. leafy greens
  • 4 tbsp olive oil
  • sea salt and ground black pepper

How to Cook:

  • Preheat the oven to 400°F (200°C).
  • Cut the chicken into bite-sized pieces. Season with salt and pepper.
  • At medium-high heat, add butter or oil to a large skillet and fry the pieces of chicken in batches until golden brown.
  • Mix pesto and heavy cream in a bowl using the store-bought low-carb red or green pesto, or make your own.
  • Put the fried chicken parts together with the olives, feta cheese, and garlic in a baking dish. Stir in the pesto/cream mix.
  • Bake for 20-30 minutes in the oven, until the platter turns bubbly and light brown around the edges.