Keto Diet — Recipe - Set 2

 

Keto Diet — Recipe - Set 2  

A keto or ketogenic diet is a low-carb, moderate protein, higher-fat diet that can help you burn fat more effectively. It has many benefits for weight loss, health, and performance.

A keto diet is especially useful for losing excess body fat, reducing hunger, and improving type 2 diabetes or metabolic syndrome

Table of Contents

1.Prosper Diet Program (Cooking Video)
2.Keto Chili-Blackbean Pork Cabbage Stir-Fry
3.Keto Avocado Cilantro Hummus
4.Keto Butter Chicken
5.Keto Choco-Peanut Butter Mug Cake
6.Keto Smoky Cheeseburger Salad
7.Keto Teriyaki Tofu Steaks
8.Keto Doenjang Braised Pork Belly
9.Keto Cauliflower Mash
10.Keto Spinach and Cheese Egg Bites
11.Keto Brown Sugar and Cinnamon Breakfast Oats
12.FREE E-BOOK

Check out the full recipe video on my channels - Prosper Diet Program 

Keto Chili-Blackbean Pork Cabbage Stir-Fry

Preparation time: 5 minutes

Cooking time: 5 minutes

🍽 Servings: 1

Ingredients:

- 150g Minced Pork

- 20g Red Bell Pepper, cut into thin strips

- 20g Shallots, thinly sliced

- 1 Tbsp Chili-Blackbean Paste

- 75g Cabbage, shredded

Procedure:

1. Sear pork in a non-stick pan until brown and fat is rendered.
2. Add shallots and bell peppers. Sautee until aromatic.
3. Add chili-black bean paste. Stir well.
4. Add cabbage and toss for 1-2 minutes.
5. Serve hot.

➡️ Nutritional Information:

1. Energy - 290 kcal
2. Protein - 33g (49%)
3. Fat - 13g (39%)
4. Carbohydrates - 9g (12%)
5. Fiber - 3g

Keto Avocado Cilantro Hummus

Preparation time: 10 minutes
Servings: ½ cup
🍽 Servings: 1/2 cup

Ingredients:

- 1/4 cup Macadamia Nuts

- 1/4 cup Avocado

- 1/2 tsp minced Garlic

- 2 tsp fresh Lime Juice

- 1/4 cup fresh Cilantro (loosely packed)

- pinch of Salt and Pepper

Procedure:

1. Combine all ingredients in a food processor.
2. Pulse until smooth.

➡️ Nutritional Information:

1. Energy - 306 kcal
2. Protein - 3g (4%)
3. Fat - 31g (85%)
4. Carbohydrates - 9g (11%)
5. Fiber - 6g

Keto Butter Chicken

Preparation time: 5 minutes

Cooking time: 15 minutes

🍽 Servings: 1

Ingredients:

- 100g Chicken breast, diced

- 10g minced Garlic

- 10g minced Shallots

- 5g minced Ginger

- 2 tsp Curry Powder

- 2 tsp Tomato Paste

- 1 Tbsp Butter

- 2 Tbsp Heavy Cream

- 1/2 cup Chicken Stock

- Fresh Cilantro for garnish

Procedure:

1. Melt butter in a pan.
2. Add ginger, garlic, and shallots. Sautee until aromatic.
3. Add tomato paste and curry powder. Roast for about a minute.
4. Add chicken stock and bring to a simmer.
5. Add chicken pieces and simmer for 10 minutes.
6. Add heavy cream and simmer until thick.
7. Top with fresh cilantro.

➡️ Nutritional Information:

1. Energy - 395 kcal
2. Protein - 23g (25%)
3. Fat - 29g (67%)
4. Carbohydrates - 9g (8%)
5. Fiber - 3g

Keto Choco-Peanut Butter Mug Cake

Preparation time: 2 minutes

Cooking time: 2 minutes

🍽 Servings: 1

Ingredients:

- 1 Tbsp sugar-free Peanut Butter

- 1 Tbsp Coconut Oil

- 1 Tbsp Coconut Flour

- 1 Egg

- 1 tsp Vanilla Extract

- 2 Tbsp Heavy Cream

- 1/4 tsp Baking Powder

- 1 Tbsp sugar-free Chocolate Chips

Procedure:

1. Whisk all ingredients in a microwave-safe mug.
2. Set for 60-90 seconds in the microwave.

➡️ Nutritional Information:

1. Energy - 318 kcal
2. Protein - 10g (13%)
3. Fat - 29g (79%)
4. Carbohydrates - 6g (8%)
5. Fiber - 2.4g

Keto Smoky Cheeseburger Salad

Preparation time: 5 minutes
Cooking time: 10 minutes
🍽 Servings: 1

Ingredients:
- 100g Hamburger mince
- Salt and pepper to taste
- 1 cup Iceberg Lettuce, shredded
- 2 Tbsp shredded Cheddar
- 6 pcs Cherry Tomatoes, halved

For the dressing:
- 1.5 Tbsp Mayonnaise
- 1 Tbsp sugar-free Tomato Ketchup
- 1/2 tsp Liquid Smoke

Procedure:

1. Sear beef in a pan until brown. Season with salt and pepper to taste.
2. In a bowl, toss lettuce, cherry tomatoes, cheddar, and cooked mince.
3. Stir together ingredients for the dressing and drizzle over the salad.

➡️ Nutritional Information:

1. Energy - 368 kcal
2. Protein - 28g
3. Fat - 25g
4. Carbohydrates - 9g

Keto Teriyaki Tofu Steaks

Preparation time: 5 minutes
Cooking time: 15 minutes
🍽 Servings: 1

Ingredients:
- 150g firm Tofu
- 1 tsp minced Ginger
- 1 Tbsp low-sodium Soy Sauce
- 1 Tbsp Mirin
- 2 tsp sugar-free Maple Syrup
- 1/4 cup Water
- 1 Tbsp chopped Scallions
- 1 Tbsp Sesame Oil
- 1 tsp Sesame Seeds

Procedure:

1. Stir together water, soy sauce, mirin, maple syrup, spring onions, sesame oil, and ginger in a bowl
2. Pan-fry tofu in a lightly oiled non-stick pan.
3. Pour in teriyaki sauce mixture and simmer into a glaze.
4. Top with sesame seeds and scallions. .

➡️ Nutritional Information:

1. Energy - 366 kcal
2. Protein - 25g (24%)
3. Fat - 28g (67%)
4. Carbohydrates - 8g (9%)
5. Fiber - 4g

Keto Doenjang Braised Pork Belly

Preparation time: 5 minutes
Cooking time: 45 minutes
🍽 Servings: 1

Ingredients:
- 150g Pork Belly, cut into cubes
- 30g white Radish, peeled and roughly chopped
- 20g ginger, thinly sliced
- 10g Green Onions
- 1/2 Tbsp Soybean Paste
- 50g Bok Choy

Procedure:

1. Combine all ingredients except for the bok choy in a pot. Simmer for 45 minutes or until pork is tender.
2. Add bok choy and simmer for another minute.
3. Serve hot.

➡️ Nutritional Information:

1. Energy - 319 kcal
2. Protein - 30g (41%)
3. Fat - 18g (52%)
4. Carbohydrates - 6g (7%)
5. Fiber - 1.2g

Keto Cauliflower Mash

Preparation time: 5 minutes
Cooking time: 15 minutes
🍽 Servings: 1

Ingredients:
- 2 cups Cauliflower florets
- 1 Tbsp Cream Cheese, softened
- 1 Tbsp Olive Oil
- 1 clove Garlic, minced
- Salt and Pepper, to taste

Procedure:

1. Boil cauliflower for 10-15 minutes, or until very soft.
2. Drain and transfer to a food processor together with the rest of the ingredients. Pulse until smooth.
3. Serve hot.

➡️ Nutritional Information:

1. Energy - 156 kcal
2. Protein - 4.6g (9%)
3. Fat - 12g (72%)
4. Carbohydrates - 8g (20%)
5. Fiber - 3g

Keto Spinach and Cheese Egg Bites

Preparation time: 5 minutes

Cooking time: 15 minutes

🍽 Servings: 1

Ingredients:

- 2 Eggs

- 1/3 cup shredded Mozzarella

- 1/2 cup chopped Spinach

- 1/4 tsp Nutmeg Powder

- Pinch of Salt and Pepper

Procedure:

1. Preheat oven to 400F. Line a muffin tin with paper liners or non-stick cooking spray.
2. Beat eggs, nutmeg powder, salt, and pepper in a bowl.
3. Fold in cheese and chopped spinach.
4. Pour the mixture into muffin cups and bake for 12-15 minutes.

➡️ Nutritional Information:

1. Energy - 240 kcal
2. Protein - 19g (35%)
3. Fat - 16g (62%)
4. Carbohydrates - 2g (3%)
5. Fiber - 0.3g

Keto Brown Sugar and Cinnamon Breakfast Oats

Preparation time: 5 minutes
🍽 Servings: 1

Ingredients:
- 2 Tbsp Coconut Flour
- 2 Tbsp Coconut Flakes
- 1 Tbsp Chia Seeds
- 2/3 cup Almond Milk
- 1/2 Tbsp Brown Sugar Erythritol
- 1/4 tsp Cinnamon

Procedure:

1. Stir together all the ingredients in a bowl.
2. Serve immediately or refrigerate overnight.

➡️ Nutritional Information:

1. Energy - 188 kcal
2. Protein - 7g (13%)
3. Fat - 15g (67%)
4. Carbohydrates - 9g (20%)
5. Fiber - 3.5g

FREE E-BOOK 

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 Set 2 eBook - Free Download here 

If you really looking for something simple and better to lose weight faster — Smoothie Diet or Fat Belly Tonic or more fitness guide

Continue Reading —  Keto Diet — Recipe - Set 3