A Ketogenic diet is not a new invention, but it seems to be getting really popular in the past few years. Why? Because people probably started realizing all the benefits of it. But, is it easy to get into it and understand completely how it works? Not so much.
Also, a Ketogenic diet is not the perfect solution for everyone, but when it works for a person, it really works. People use this diet for two reasons. Some use it for drastically reducing their body fat percentage, and usually, these individuals fall into the category of gym enthusiasts and athletes, both amateur and professional. On the other hand, we have those who engage in a Ketogenic diet because of health-related issues.
Some people are simply intolerant when it comes to consuming carbohydrates, so this diet is the perfect choice for them. For those of you who might be unfamiliar with Keto, it’s a diet where the consumption of carbs is taken down to the bare minimum. Doing so puts your body in a state called “Ketosis”, and although it’s not quite easy to maintain this state, with enough dedication and practice it’s achievable. The key is “crafting” the perfect meals, even when you’re way too busy on a weeknight. Let’s take a look at these examples.
1. A chicken Zoodle Soup
A soup is sometimes more than enough to keep you up and running. Although it’s not the most caloric meal you can have, it’s perfect for those who want to lose weight and have something light before sleep. But, it’s also not a bad meal either in terms of nutrients. Soups are healthy, and adding chicken in it means extra protein and a beautiful taste.
Now, there are many different ways to prepare a chicken Zoodle Soup, so we just gave you the foundation of it. You have a lot of freedom to customize it. Zucchini zoodles either fresh or frozen are a nice choice. This meal can be prepared in less than ten minutes, which is quite less in time compared to some other ones. And, it’s cost-efficient, so you can make it a regular one on your eating schedule if that’s what you’re looking for. An overall nice choice.
2. Protein shake with no fruits in it
A protein shake is the staple of every athlete, or even for those who don’t train at all but want to remain healthy and vital for many years to come. It’s so easy to make one, and it’s also quite cost-efficient depending on the protein powder you chose for it.
This is another foundation for a great keto recipe, and you can modify it as much as you want. But, don’t forget that you shouldn’t add any fruits such as a Banana in the mix. One Banana that weighs about 100g contains about 20g carbs, which is more than enough to put your body out of a keto state. You can use regular milk or coconut milk along with some Nesquik-like flavoring powder for a better taste. Or, if you really want an energy boost and you’re a coffee-lover, then simply adding coffee is a great idea.
3. Steak and broccoli
Ah, the good ol’ steak and broccoli combo. It’s one of the healthiest things that you can eat. It doesn’t make you bloated, it gives you more than enough energy for the next couple of hours, and, most importantly, it’s easy to make and contains a lot of protein. Oh, we almost forgot. It’s the perfect keto meal since there are no carbs included. Well, only a tiny bit, but if you can keep your daily intake under 50g, then you’re good to go.
Once again, this is a “template” recipe and you can use it in many different ways. Feel free to customize things, but if you are out of ideas, lazyketomeal.com is a website where you can learn more about time-efficient meal prep for people on a Ketogenic diet. Don’t be shy, take a look.
4. The infamous Ketogenic salad
Okay, it’s time to give you a concise recipe. For this one you’ll need the following ingredients, all of which are easy to find in every supermarket. Or, you can also visit your nearest health shop, it’s up to you. Let’s take a look.
– Goat Cheese
– Olive Oil
– Balsamic Vinegar
– Dijon Mustard
Preparing this meal is not a difficult task. All you need to do is mix all of these in a bowl and you have the perfect ketogenic meal. But, there’s something you need to pay attention to. The pecans contain carbs, so you need to carefully weigh them out every time you plan to include them in the salad. Make sure not to add too much, even though they’re so tasty because doing so will put your body out of the ketosis state.
5. Pepperoni Cheese Bites
If you like cheese and oily food in general, this is probably the most delicious thing that you can create in less than fifteen minutes. It tastes absolutely amazing, and since you cannot eat a lot of it, it definitely won’t contribute to your weight-gaining, which is great if that’s your goal.
You can use any type of cheese, any type of dry sausage, or if you prefer to call it a kielbasa, and the final thing you need is an oven, obviously. Combine these in any way you find creative and put them into the oven. When they’re done, wait for one minute for the cheese to cool off and then eat. Simple as that, but very, very delicious.
6. Salmon Fish Cakes
Last but not least, we have the famous Salmon Fish Cakes, a great option for anyone looking for a healthy meal. These fish cakes are easy to make, but not everyone will like them because, well… it’s fish after all. You can replace the salmon with any other fish of your choice though. You can make the patties and use a different type of sauce for them as well if that’s what you like.