However, staying on the keto diet doesn’t require a lot of
time spent wandering through the supermarket looking for specific products. It
means that a lot of keto recipes are made with ingredients that you might have
at home right now. Whether you are just getting started with keto, or have been
one for some time, adopting a keto weekly
meal plan can be a simple and cheap process.
This blog post will teach you some of the basic keto meals
that you can prepare without using complicated recipes and straining your
pocket. You’ll also get guidance on how to include these meals into a keto
weekly meal plan to make it easier to adhere to the diet.
Why Simple Keto Recipes Work Best
The idea of following a keto diet is pretty uncomplicated.
Introducing to your meals ingredients that are difficult to get will only
result in weariness, demotivation of the entire process and eventual ditching
of the wrong eating habits. Here’s why sticking to simple recipes is a smart
choice:
1. Easier to Stick with: That is, when your recipes are
simple and involve ordinary products for preparations, you will cook at home
rather than use convenient products with poor adherence to your diet.
2. Cost-Effective: Delicate ingredients on the other hand
are usually more expensive than the common ones used in preparing dishes.
3. Time-Saving: In this case, simple recipes do not take
much time to prepare or cook and can suit busy-day individuals.
But now let’s take a look at some more keto recipes that
perfectly match the above requirements.
1. Keto Egg Muffins
These keto egg muffins are great for meal prepping, simple
to prepare and fit into a multitude of meals. You can prepare them with your
preferred ingredients and can boost the keto weekly meal plan.
Ingredients:
- 6 large eggs
- 1/4 cup heavy cream
- 1/2 cup shredded cheese (cheddar, mozzarella, or any
favorite)
- 1/2 cup chopped vegetables (bell peppers, spinach,
mushrooms)
- Salt and pepper to taste
Instructions:
- Preheat your oven to 375°F (190°C).
- In a bowl combine the eggs, heavy cream, salt and pepper
for the custard.
- Add the shredded cheese and chopped vegetables into the
stores to combine.
– Pick the batter into a greased muffin tin making sure they
fill up to ¾ full.
- Bake for 15 to 20 min or until the eggs have coagulated
completely.
– Allow to cool and store in the fridge for up to five days.
Tip: This preparation of egg muffins however can be made in
large quantities and be kept in the refrigerator to be used at any given time
of the week for breakfasts.
2. One-Pan Garlic Butter Chicken and Vegetables
Cooking or baking all ingredients in one container is an
incredible thing when you have no time to cook. This garlic butter chicken and
vegetables dish is good for the ketogenic diet and best of all, simple and fast
to make.
Ingredients:
- 2 chicken breasts chopped in small portions
- 2 tablespoons butter
- 3 cloves garlic, minced
- 1 zucchini, sliced
- 1 cup broccoli florets
- Salt, pepper and additional spices (thyme, rosemary and so
on)
Instructions:
- In a large pan, melt the butter over medium heat.
- Put minced garlic into it and stir until the garlic
becomes browner.
- Place chicken pieces into the pan and cook them in sides
until properly browned and cooked through to center.
- Add zucchini and broccoli and sprinkle with salt, pepper
and selected spices; cook until the vegetables are properly done.
- This can be eaten hot and what you get is a tasty, easy and
healthy meal.
Tip: This makes it easy to change up the veggies depending
on what you have in your fridge and this is a recipe you can do any week.
3. Keto Cauliflower Fried Rice
Cauliflower rice is a fit for most keto diets simply because
it is a low-carb substitute for rice. This recipe is simple, and quick and only
calls for a few items to prepare it with.
Ingredients:
- 1 medium cauliflower head, grated or processed into
rice-sized pieces
- 2 tablespoons olive oil
- 2 eggs, beaten
- 1/2 cup chopped onion
– ¼ cup cooked carrots and green beans (optional, keep carbs
in mind since they are starchy vegetables)
- 2 tbsp of soy sauce or tamari
- 1 tablespoon sesame oil
- Salt and pepper to taste
Instructions:
- Melting a large pan over medium heat, add a little heat
olive oil.
- Stir in the onion and sauté until the onion has become
tender.
- Spoon the onion to one side of the pan and then add the
beaten eggs on the other side. Sauté until brown and crisp, set aside then add
the onions and mix with the meat.
- Add the cauliflower rice, peas, and carrots to the pan. Stir
in the soy sauce and sesame oil.
- Cook for another 5-7 minutes, stirring occasionally
because the cauliflower rice needs to be tender.
– Season with salt and pepper and that is serving.
Tip: As with other low-carb ingredients, cauliflower rice
can be prepared and stocked in advance, frozen for even faster use as in this
recipe.
4. Cheesy Keto Meatballs
These keto meatballs with cheese are perfect as a big plate
dinner, however, the option to serve with zucchini noodles or a bowl of salad
is also available.
Ingredients:
- 1 lb ground beef
- 1/2 cup grated Parmesan cheese
- 1/4 cup almond flour
- 1 egg
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1 cup marinara sauce (look for low-carb options)
- 1 cup shredded mozzarella cheese
Instructions:
- And please remember to always pre-heat your oven to 375
which is equivalent to 190 degrees Celsius.
- Combine the ground beef, the Parmesan cheese, the almond
flour, the egg, the Italian seasonings, salt and pepper in a bowl.
- Shape the mixture into round balls, arranging them in a
baking pan which has been greased.
- It takes a 20-minute baking time to ensure that the
meatballs are fully cooked.
5. Keto Tuna Salad
Tuna salad is an effortless process being a no-cook keto
meal that can be prepared in less than five minutes. It is suitable for lunch
or a lighter supper.
Ingredients:
- A 1/2 cup of cooked vegetables (frozen veggies defrosted,
but not cooked); 1 can of tuna in water, drained
- 2 tablespoons mayonnaise
- 1 tablespoon Dijon mustard
- 1 tablespoon chopped celery
- 65 gms red onion, finely chopped 1 tablespoon
- Add pepper to the sauce, salt and lemon juice to taste
Instructions:
In a separate bowl mix together the tuna, mayonnaise, dijon
mustard, celery and red onion.
- Sprinkle black pepper, both sides should be seasoned with
salt and a dash of lemon juice.
- Combine and enjoy with a lettuce bed or an avocado
outlook.
Tip: To the herbal salad some chopped boiled eggs or avocado
slices can also be added for more of a nutritious feel.
How to Build The Keto Weekly Meal Plan
Okay now that you have some easy keto meals let me explain how to plan your keto meals for the week. Meal planning is key in guiding a person on their diet by avoiding situations where he/she is forced to make unhealthy cravings for carb-enhanced foods.
1. Plan Ahead
Select one day of the week to take time to prepare your
meals for the week. Encompass breakfast, lunch, supper and in-between meals.
The abovementioned recipes are ideal for the first attempt because they are
simple, and may be prepared in large quantities.
2. Batch Cooking
Batch cooking makes it easier for those on the keto diet. It
will help if you cook bigger quantities of the foods that are most satisfying
to you and then store them in the refrigerator or freezer. This way, you have
always the keto meal at your disposal and, thus, you can start the cooking
process right away.
3. Mix and Match
It’s always good to have something different so as not to
get bored. Incorporate the recipes in these meals where you can switch between
one meal and another in a week. For instance, you can eat the cheesy keto
meatballs along with the cauliflower rice as a lunch and the next day you can
have them along with the salad.
4. Stay Flexible
Of course, it is fine to be surrounded by a food plan but
this does not mean it has to be unchangeable and set in stone. The important
thing is to ensure that whatever you consume during your meals does not exceed
your keto-macronutrient ratios.
5. Grocery List
Once you take the meals to prepare for the week, using the
ingredients that will be required to prepare the meals develop a list of
groceries that will be required. Avoid purchasing non-keto foods by sticking to
the list while you are shopping.
Conclusion
As you will soon discover, you do not need expensive or
fancy ingredients to follow the keto diet. It is possible to have many Keto
recipes to plan your seven days in a way that you can have a yummy diet plan
that is not hard to prepare. This is why it’s easier for you to stick to your
meal of the day and your health objectives by embracing such simple recipes as
keto egg muffins, garlic butter chicken, and tuna salad.
From the recipe section to the beginner’s guide, these meals
are ideal for anyone who wants to make keto easier for them, no matter how long
they’ve been on the diet. It is also important to be always on the lookout for
the guideline because a ketogenic diet can only work this way if practiced
consistently, and with these easy recipes making it to the market, it has never
been an issue.
