Nutrition

Published: Mar 14th 2020

The "Done For You" keto meal plans are completely customized based on your food preferences and weight loss goals. You can CLICK HERE to start creating your custom keto plan. Simply follow it to achieve a successful keto diet!

A very enticing dish that the whole family will surely love. The herbs and spices present in this stew recipe enhanced the flavor of the dish. It is a perfect dinner meal on a cold night.

Servings: 1

Ingredients:

• 100 grams Chicken Thighs
• 30 grams Smoked Chorizo
• 10 grams Bell Pepper, diced
• 1 clove Garlic, crushed
• 3 Black Olives
• 1 cup Chicken Stock
• ¼ tsp Dried Oregano
• ¼ tsp Paprika
• Salt, to taste

Procedure:

• 1. Sear chicken thighs in a lightly oiled braising pan.
• 2. Add chorizo and stir until fat is rendered.
• 3. Add bell pepper, olives, and garlic. Stir until aromatic.
• 4. Add stock, oregano, and paprika. Simmer for 20-25 minutes.
• 5. Season with salt to taste.

Nutritional Information:

• Energy - 380 kcal
• Protein - 24g
• Fat - 30g
• Carbohydrates - 3g

Click here for your custom keto diet plan

The "Done For You" keto meal plans are completely customized based on your food preferences and weight loss goals. You can CLICK HERE to start creating your custom keto plan. Simply follow it to achieve a successful keto diet!

• Servings: 6⠀⠀⠀⠀

Ingredients:

• 1 cup Almond Flour
• ½ cup Erythritol
• 1/3 cup Cocoa Powder
• 1/3 cup butter, melted
• 1 tbsp Gelatin Powder
• 3 Eggs, beaten

Instructions:

1. Preheat oven to 350F. Brush a muffin pan with butter.
2. Stir together all ingredients in a bowl.
3. Pour batter into prepared pan and bake for 10-12 minutes or until a toothpick inserted in the center comes out clean.

Nutritional Information:

• Energy - 225 kcal
• Protein - 7g (11%)
• Fat - 21g (80%)
• Carbohydrates - 7g (9%)
• Fiber - 3g

Click here for your custom keto diet plan

Published: Feb 27th 2020

CLICK HERE FOR THE SMOOTHIE DIET PROGRAM 

-

Published: Feb 17th 2020

Click Here For Your Custom Keto Diet Plan

Published: Feb 12th 2020

CLICK HERE FOR YOUR CUSTOM KETO DIET PLAN

-

Published: Mar 2nd 2020

While on the keto diet, most of your diet will consist of foods high in fats coupled with a measured intake of proteins and low carbohydrate intake. Some of the food categories allowed in this diet include:

Foods You Can Eat

1. Proteins

Poultry: Free-range Cornish hen, quail, goose, pheasant, chicken, duck, and turkey.

Fish and Seafood: Cod, tuna, scrod, anchovies, mackerel, flounder, catfish, trout, mahi-mahi, halibut, sole, sardines, salmon, halibut, snapper, and calamari. Always opt for wild-caught fish to avoid toxins present in commercially reared fish.

Grass-fed Meat: These include beef, venison, goat, and lamb. Meat from wild animals are also acceptable; however, avoid sausages and meats that come with sugary sauces and those covered in breadcrumbs. Choose the chunks of meat with more fat since they contain less protein and more fat.

Pork: Boston butt, pork chops, ham pork, and loin. When choosing ham, be on the lookout for added sugar.

Bacon and Sausages: Preferably, you should buy these at specialty health food stores. If this is not possible, always read the labels to avoid those which contain fillers such as soy or sugars.

Canned Tuna and Salmon: Canned tuna and salmon are okay to consume while you are on the keto diet. However, avoid seafood rich in fillers, breaded seafood, and fried seafood.

Vegetable Protein Powders: Protein supplements such as whey protein, hemp protein, pea, and rice are acceptable.

Whole Eggs: This includes chicken eggs, and quail eggs which you can prepare through any mean desired; fried, soft or hard-boiled, deviled, scrambled, or omelet style.

Shellfish: Oyster, mussels, lobster, shrimp, crab (not imitation crab that contains additives), clams, scallops, and squid.

2. Fats and Oils

Because these are your main sources of energy while you are on this diet, go for the types of fats and oils you enjoy. These may include:

• * Omega 3 fatty acids from fish such as tuna, shellfish, and salmon
• * Fish supplements or krill * Monounsaturated fats such as egg yolks, avocado, and butter
• * Vegetable oils such as olive oil, coconut oil
• * Non-hydrogenated beef tallow, ghee, and lard.
• * Duck and chicken fat

In order to make it easier to stick to this diet, be aware of which types of fat your body can tolerate. Many people seem to have zero or very low tolerance of vegetable oils and mayo. This may be a good thing because most of these oils are rich in omega 6 fatty acids - the kind that is bad for your body’s cholesterol levels.

In this case, work with the listed monounsaturated fats to reduce the inflammatory effect brought about by polyunsaturated fats. Nevertheless, work to balance both fats because you cannot survive on monounsaturated fats alone (You need a lot of fats and oils). Even then, avoid hydrogenated fats such as margarine to reduce the amount of trans-fats you eat.

3. Fresh Vegetables

For these foods, opt for organic ones or better yet, grow your own to avoid all pesticide toxins. Avoid starchy vegetables (corn, sweet potatoes, potatoes, peas, and winter squash) that are high in carbs. Instead, opt for moderate intake of sweet vegetables (squashes, peppers, tomatoes, and carrots). Vegetables that make it to the list are:

•  Celery
•  Collard Greens
•  Onions (high in sugar; moderate intake)
•  Alfalfa Sprouts
•  Beet Greens
•  Broccoli
•  Spinach
•  Dandelion Greens
•  Bamboo Shoots
•  Cabbage
•  Brussels sprouts
•  Garlic
•  Mushrooms
•  Shallots
•  Kale
•  Bok Choy
•  Sauerkraut
•  Chives
•  Celery Root
•  Swiss chard
•  Cauliflower
•  Snow Peas
•  Bean Sprouts
•  Olives
•  Cucumbers
•  Salad greens and lettuces: Romaine, Arugula, Fennel, Bok Choy, Boston lettuce, Endive, Mache, Escarole, Sorrel, Radicchio, Chicory Water Chestnuts
•  Turnips
•  Scallions
•  Dill Pickles
•  Leeks
•  Radishes
•  Chard
•  Asparagus

​

4. Dairy Products

•  Mascarpone cheese
•  Unsweetened whole milk yogurt (limit intake of this type of yogurt because it is a little high in carbs)
•  All soft and hard cheeses
•  Cream cheese
•  Full fat sour cream (do not forget to check for additives)
•  Full fat cottage cheese
•  Heavy whipping cream In any case, always go for raw milk products and if you do not have easy access to them, go for the organic ones.

​

5. Beverages

•  Bulletproof coffee
•  Decaf Tea
•  Flavored seltzer water
•  Decaf coffee
•  Water
•  Herbal tea
•  Lemon and lime juice (limit intake)
•  Clear broth or bouillon

​

6. Nuts and Seeds

Nuts: almonds, macadamias, pecans, and walnuts are the nuts with the lowest level of carbs meaning you can consume them in small amounts. Other nuts such as chestnuts, pistachios, and cashews contain a higher amount of carbs; thus, you should carefully monitor their intake. Nuts are best soaked for some time before roasted.

Nut flours: these are necessary because while you are on this diet, it does not mean baking no longer fits into your life. Nut flours such as almond flour will suffice.

7. Sweeteners

Some options include:

•  Erythritol
•  Splendor-liquid
•  Inulin and Chicory root
•  Lo Han Guo
•  Liquid Stevia
•  Xylitol
•  Swerve

8. Spices

Here are spices allowed on the keto diet:

•  Sea salt
•  Peppermint
•  Ginger
•  Basil
•  Chili pepper
•  Cloves
•  Thyme
•  Cilantro or coriander seeds
•  Rosemary
•  Black pepper
•  Cumin seeds
•  Oregano
•  Turmeric
•  Cayenne pepper
•  Cinnamon
•  Mustard seeds
•  Parsley
•  Dill
•  Sage

As you can see from the above very detailed list, keto diet is NOT a highly-restrictive dieting lifestyle, it also offers you a variety of foods to choose from; thus, you should not feel overwhelmed. 

Foods You Should Avoid

There are foods you should avoid to achieve optimal ketosis as your body makes the switch from using glucose to synthesizing fats for ketones. In the next section, we shall outline the foods you should avoid:

Achieving Optimal Ketosis: Foods to Avoid If you stick to the food listed in the previous section, you do not have to worry about not achieving optimal ketosis. On the same note, as you increase intake of those foods, you should also be on the lookout for the following foods that may hinder ketosis:

Avoid all grains

wholemeal included (rye, wheat, oats, barley, corn, millet, rice sorghum and buckwheat). Also, avoid all products made from grains; these include foods such as crackers, pasta, pizza, and cookies.

Avoid refined fats and oils

like sunflower, canola, grape seed, corn oil, soybean, and Trans-fats such as margarine.

Avoid milk

(only full-fat raw milk is acceptable). For coffee, replace milk with reasonable amounts of cream.

Avoid tropical fruits

such as bananas, pineapples, mango papaya, etc., and some high carb fruit.

-

• Avoid fruit juice.
• Avoid factory-farmed pork and fish.
• artificial sweeteners
• Avoid all artificial sweeteners containing Aspartame, Sucralose, Saccharine, etc.
• alcoholic sweet drinks
• Avoid alcoholic sweet drinks such as beer, and sweet wine
• Avoid Soy products

CLICK HERE TO CREATE YOUR CUSTOM KETO DIET​

Published: Feb 14th 2020

The Benefits of The Ketogenic Diet so far, there are a lot of great benefits of the keto diet, but no negative effects have appeared yet at all; which makes it the delicious diet that fits everybody. Here are other health benefits of keto diet:

1. Increases the level of HDL

One of the best aspects of the ketogenic diet is that it increases the level of HDL in the body, which is the good cholesterol that helps in lowering the risk of heart diseases.

2. Helps in Alleviating Diabetes Type 2

By removing carbs from your daily meals, you say goodbye to sugar and insulin because your body already has what it needs, and you won’t have to be worried about what you eat.

3. Lowers Blood Pressure

High blood pressure is a catastrophe because it might lead to kidney failure, heart diseases, strokes... With this diet, you can say goodbye to all those worries and live a healthy life away from all those malignant diseases that threaten your life.

4. Avoid Gum Disease

Gum disease is one of the worst and most painful diseases which is commonly caused by the consumption of too much sugar. When you eliminate sugar from your daily meals, you can avoid gum diseases and toothaches.

CLICK HERE FOR YOUR CUSTOM KETO DIET PLAN

-

Published: Feb 13th 2020

The ketogenic diet or as some people prefer to call it; the Keto diet or low carb diet is about consuming a lot of protein and fats but fewer carbs. This diet makes the body send the fats that we consume to the liver, which the latter transform it into energy to keep the body strong and active for a long time without feeling tired quickly.

The word ketogenic is derived from the word “ketosis” which means the state of the body when it doesn’t have enough glucose in it to turn it into energy, so it generates ketones that work as an amazing source of energy for both the body and the brain which makes it a great option for losing weight in a short term.

The keto diet prevents you from consuming the lot for carbs that are the main reason for gaining weight because the sugar makes you hungry most of the time. When you consume carbs with small portions and focus more on protein and fat; your body doesn’t push you most of the time to eat; instead, it uses those fats to satisfy your hunger and keep you active.

If you are looking for a diet that will help you lose weight in the very short term, the ketogenic diet is the perfect diet for you because it not only helps you achieve a great lean body; but also provides immense health benefits.

CLICK HERE FOR YOUR CUSTOM KETO DIET PLAN

For The Custom Keto Diet Plan > CLICK HERE

-

-

Published: Dec 4th 2019

Due to our fast-paced lifestyle, we tend to eat fast food instead of healthy meals. That is one of the reasons why obesity has become a big health problem in the world. As a result, a lot of people started looking for a way to eat healthily. And, while some of them turned to unhealthy diets, others have chosen the keto diet.

This diet is one of the most followed diets in the world. There are two reasons for that. The first one is low food restriction, which means that you can eat most of the foods you usually eat. This includes cheese, yoghurt, butter, meat, eggs, vegetables, as well as desserts if they are keto-friendly like the keto chocolate shake. The second reason is the ease to follow this diet due to having simple rules. Namely, you just need to know which foods you can and can’t eat and stick to them.

Following the keto diet is very easy, although it requires you to prepare your meals at home. It’s because there are plenty of meals you can prepare in 5 minutes or less. In order to prove this, here are 5 easy breakfast meals for weight loss.

1.  Keto Breakfast Smoothie

Ingredients:

• ½ cup of frozen berries
• 1 tbsp flaxseed meal
• 1 cup unsweetened almond milk
• ¼ cup cottage cheese
• 1 scoop vanilla protein powder
• 1 tbsp vanilla extract
• ¼ cup crushed ice
• Liquid stevia, as you wish

Instructions:

Put all ingredients in a blender and blend until well incorporated.

2.  All-day Keto Breakfast

Ingredients:

• 1 big organic/free-range egg
• 2 big Portobello mushrooms
• 5 thin bacon slices
• 1 tbsp butter or ghee
• ½ avocado
• A pinch of freshly ground black pepper
• Salt, according to taste
• Fresh herbs, for garnish

Instructions:

• Roast the mushrooms in a pan. But make sure they are placed with their top side down.
• Heat half of the butter/ghee on a pan over medium-low heat.
• Add the mushrooms and add sea salt and black pepper.
• Cook for 5-8 minutes.
• On a separate pan, heat the other half of the butter, and fry the egg and the bacon.
• Serve the contents of both pans on a plate, along with the avocado.

3.  Keto Lemon Blueberry Muffins

Ingredients:

• 2 big eggs
• ¼ cup of melted butter
• 2 cups almond flour
• 1 cup no-carb organic heavy whipping cream
• 1 tsp baking powder
• 5 tsp stevia
• ½ fresh blueberries
• ¼ tsp lemon zest
• ½ tsp pure lemon extract

Instructions:

• Preheat the oven to 350C degrees.
• Melt the butter and the lemon zest.
• Put the eggs in a big bowl and whisk until well incorporated.
• Add the rest of the ingredients into the bowl and mix well.
• Pour the mixture into all 12 muffin cups.
• Bake for around half an hour.

4.  Low-carb Keto Egg Salad

Ingredients:

• 8 hard-boiled eggs
• ½ cup coconut oil mayonnaise
• 1 tsp ground mustard
• Salt and pepper, according to taste

Instructions:

• Slice the eggs and mix them with mayonnaise and mustard.
• Mix until all three ingredients are well combined. If needed, break up the eggs.
• Add salt and pepper according to your taste.

5.  Keto Mini-frittatas

Ingredients (6 servings):

• 340gr (12 oz.) washed and sliced mushrooms
• ½ rinsed and drained cottage cheese
• ¾ cup broken feta cheese
• 6 beaten eggs
• 3 thinly sliced green onions
• 2 tsp olive oil, or a bit more, if needed
• ½ tsp or according to taste all-purpose seasoning
• Freshly ground black pepper, according to taste

Instructions:

• Preheat the oven to 190C/375F degrees.
• Spray your 6 jumbo muffin cups (or whatever you use for making frittata) with non-stick spray or place a small piece of baking paper inside the cups, in the form of muffin liner.
• Rinse the cottage cheese with cold water until there are only curds. Let it drain.
• Wash the mushroom and dry them with paper towels.
• Slice the mushrooms into thick slices.
• Heat olive oil in a pan over medium-high heat and cook the mushrooms for 6-8 minutes.
• Once cooked, put them on the bottom of the muffin cups or what you will use.
• Brake the feta cheese and slice the onions into tiny slices.
• Add the cottage cheese, feta cheese, and the onions in layers over the mushrooms.
• Beat the eggs along with black pepper and the seasoning.
• Divide them equally among the muffin cups (what you use).
• Stir the mixture slowly with a fork to cover all ingredients with egg.
• Bake the mini-frittatas for around 25 minutes.

As you can notice, some of these recipes take less and some more time to prepare. So, you can choose which one to make according to your time. Namely, you can make the smoothie if you are in a hurry and make the frittatas during the weekend. Regardless of their preparation time, all of these recipes are easy to make, keto-friendly, and super-tasty.

Written By Elsie Doss

Ingredients

• 1 - 4oz can low sodium Tuna (packed in water), drained
• 1 - Tbsp grated fresh Ginger
• 2 - Tbsp milled Flaxseed
• 1 - Egg White
• 1/8 - Cup chopped Onions
• Pinch Black Pepper to taste

Directions:

Combine all ingredients into a mixing bowl and mix until well combined.

Form the mixture into two patties.

Place patties on a lightly greased skillet. On medium heat, cook for 5 minutes on one side, flip and cook for another 5 minutes until browned.

Macros:

• Calories: 211
• Protein: 29.6g
• Fat: 7.1g
• Carbs: 8.4g