Keto Diet — Recipe - Set 4

Keto Diet — Recipe - Set 4

 

Keto Diet — Recipe - Set 4   


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


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




Keto Salmon with Chunky Basil Pesto

Salmon with Chunky Basil Pesto -Prosper Diet Program

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:
  1. Energy - 606.9 kcal
  2. Protein - 38.4g
  3. Fat - 46.9g
  4. Carbohydrates - 3.9g


Keto Coconut Matcha Fat Bombs

Coconut Matcha Fat Bombs - Prosper Diet Program


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.

➡️ Nutritional Information:
  1. Energy - 88 kcal
  2. Protein - 1.4g (6%)
  3. Fat - 8.3g (84%)
  4. Carbohydrates - 2g (10%)
  5. Fiber - 0.3g


Keto Creamy Chicken Adobo

Creamy Chicken Adobo - Prosper Diet Program


Preparation time: 5 minutes
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.

➡️ Nutritional Information:
  1. Energy - 463 kcal
  2. Protein - 27g (24%)
  3. Fat - 37g (72%)
  4. Carbohydrates - 4.5g (4%)
  5. Fiber - 1g

Keto Hunan-Style Quorn and Broccoli Stir-Fry



Preparation time: 5 minutes
Cooking time: 10 minutes
🍽 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 for 5 minutes, adding more water as needed.
  4. Stir in broccoli and bell peppers. Simmer for 2 more minutes.
  5. Serve hot.

➡️ Nutritional Information:
  1. Energy - 272 kcal
  2. Protein - 15.6g (19%)
  3. Fat - 21g (67%)
  4. Carbohydrates - 9g (14%)
  5. Fiber - 4.4g

Keto Garlic and Herb Bread Sticks

Garlic and Herb Bread Sticks - Prosper Diet Program


Preparation time: 10 minutes
Cooking time: 6 minutes
🍽 Servings: 4 breadsticks

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.

➡️ Nutritional Information:
  1. Energy - 104 kcal
  2. Protein - 7.7g (29%)
  3. Fat - 7g (58%)
  4. Carbohydrates - 3.5g (14%)

Warm Keto Kale Salad in Bacon Vinaigrette

Kale Salad in Bacon Vinaigrette - Prosper Diet Program

Preparation time: 5 minutes
Cooking time: 5 minutes
🍽 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.

➡️ Nutritional Information:
  1. Energy - 208 kcal
  2. Protein - 9g (14%)
  3. Fat - 17g (68%)
  4. Carbohydrates - 9g (18%)
  5. Fiber - 3g

Keto Choco Almond Fat Bombs

Choco Almond Fat Bombs - Prosper Diet Program

Preparation time: 10 minutes
Cooking time: 5 minutes
🍽 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 to 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.

➡️ Nutritional Information:
  1. Energy - 37.1 kcal
  2. Protein - 4.75g
  3. Fat - 1.3g
  4. Carbohydrates - 1.6g

Keto Almond Butter Energy Balls


Almond Butter Energy Balls - Prosper Diet Program

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 it on a tray.
  4. Refrigerate for 30 minutes to 1 hour. Serve.

➡️ Nutritional Information:
  1. Energy - 235.1 kcal
  2. Protein - 6.1g
  3. Fat - 20.3g
  4. Carbohydrates - 7g


Keto Broccoli in Mozzarella and Parmesan Sauce

Broccoli in Mozzarella and Parmesan Sauce - Prosper Diet Program

Preparation / cooking time: 20 minutes
🍽 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.

➡️ Nutritional Information:
  1. Energy - 644.9 kcal
  2. Protein - 16.6g
  3. Fat - 56.5g
  4. Carbohydrates - 17.5g

Keto Cream Cheese Pancakes with Berries Compote

Cheese Pancakes with Berries Compote - Prosper Diet Program

Preparation / cooking time: 20 minutes
🍽 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.

➡️ Nutritional Information:
  1. Energy - 598.7 kcal
  2. Protein - 18.8g
  3. Fat - 52.3g
  4. Carbohydrates - 13.2g


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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 —  Physical Fitness Components




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