Easy Keto Recipes for Beginners: Simple & Delicious Keto Meals
Discover Easy Keto Recipes for Beginners on Easiest Keto Meals, your go-to source for simple and delicious keto meal ideas
The keto diet, short for ketogenic diet, is a low-carb, high-fat diet that involves drastically reducing the intake of carbohydrates and replacing them with fat, putting the body into a metabolic state called ketosis, where the body burns fat for energy instead of carbs.
Salmon stuffed avocado is easy to make when you are in a hurry.
Cut an avocado in half. Remove the pit. Mix together in a bowl, 1 can of salmon, 1 avocado, 2 chopped green onions and 2 large tablespoons of yogurt or mayo. Place the mixture in the hole or serve on salad, toast, flax seed crackers or make a low carb wrap. Salsa stuffed avocado shown in picture.
SALMON STUFFED AVOCADO
GUACAMOLE
You will need 3-4 ripe avocados, 1/2 red onion finely chopped, 1 jalapeño pepper seeded and finely chopped, 1/2, lime, juiced, 2 cloves of garlic minced, 2 tablespoons fresh cilantro leaves chopped. Salt to taste.
In a large mixing bowl, add mashed avocado, diced red onion, jalapeno pepper minus the seeds, garlic and cilantro leaves. Mix together and cover bowl. Refrigerate for 1 hour to blend flavors. Juice half a lime over the bowl when ready to serve.
EGG ROLL IN A BOWL
To make egg roll in a bowl heat a frying pan to medium high, add some avocado oil, then brown about 1 pound of ground pork, chicken or turkey. When meat has browned add shredded cabbage, coleslaw mix or bean sprouts. Stir until cabbage is wilted. Season with asian spices like soy sauce, garlic and ginger. Eat from the bowl or make low carb wraps.
CHICKEN ALFREDO IN A SKILLET
In a large skillet over medium high heat with some avocado oil in the pan, grill about 2 pounds of cut up boneless skinless chicken pieces until cooked stirring occasionally. When chicken is cooked (usually about 10 minutes) turn heat to medium low. Slowly add 1 cup of heavy whipping cream and 1 cup of parmesan cheese until fully melted then stir all ingredients in the skillet. Turn heat off and allow to cool. Serve over zucchini noodles or broccoli. Garnish with parsley.
Total carbs = 2.45 grams per serving for 4 servings.
Keto chili without the beans. In a large slow cooker put 1 pound of ground beef or chicken at the bottom of the pot. Add 1 chopped onion, 1 bell pepper broken up and 2 stalks of celery chopped. Next add 2 tablespoons of chili powder and a 6 oz can of tomatoe paste. Add water to top of the food. Slow cook for about 12 hours depending on your cooker. Always better the next day.
Approximately 13 grams of carbohydrates per 1serving of 4
EASY KETO CHILI
CHOCOLATE AVOCADO KETO SHAKE
Meal in a glass. Add to a blender 2 cups unsweetened almond milk, 1 avocado and 2 tablespoons cacao powder. Add extras like protein powder, collagen, nut butter or MCT oil for more nutrients if you like.
In a frying pan slow cook 1 chopped onion in melted butter or olive oil until light brown color. Next add a large handful of spinach and let it slow cook for a few minutes. Add a teaspoon of water to steam the spinach. Cover with a lid. Next scramble 6 eggs and pour on top of the onion and spinach. Add a tablespoon of milk to the eggs for more fluffiness. Sprinkle shredded cheese on top the egg then slow cook on low heat with a lid on. Don't overcook.
SPINACH FRITTATA
GREEK SALAD WITH FETA CHEESE
Keto Greek salad consists of a combination low carb veggies like sliced cucumbers, cherry tomatoes, bell peppers, sliced red onions, olives of your choice and chunks of feta cheese. Add avocado for more fat. Dressing is olive oil and vinegar. 1 part vinegar to 3 parts olive oil with a sprinkle of herbs.
BEEF STEW
For a basic beef stew recipe for beginners put 1 pound of stewing beef in a large slow cooker. Next add 1 onion, 1 carrot and 2 stalks of celery chopped. Next add just enough water to cover the food. Add spices like salt and pepper. Cook on low for about 12 hours depending on your cooker. Stir 1 hour before serving. Stew is always better the next day so make extra.
Approximately 9.25g of carbohydrates per 1serving of 4.
In a large bowl mix together 2 cups of chopped chicken breast, 1 stalk of celery chopped finely, 1 hard boiled egg chopped, 1/4 cup sweet pickle relish, 3/4 cup of mayo. Salt and pepper to taste. Mix all ingredients together in a large bowl. Serve on lettuce, crackers or in a low carb wrap.
Famous Phil A Sauce is 1/2 cup mayo, 1/4 cup hickory smoke barbeque sauce, 2 tablespoons mustard, 2 tablespoons honey and 1 tablespoon lemon juice. Use sugar-free ingredients. Chill for 1 hour to blend the flavors. Store in refrigerator for up to 1 week.
CHICKEN SALAD
KETO MC SALAD
The base of the salad is leafy green lettuce. Add cooked ground beef, sliced red onions, cheddar cheese, tomatoes and dill pickles.
MC Dressing is 1/2 cup mayo, 2 tablespoons of sweet pickle relish, 1 tablespoon of mustard, 1/2 teaspoon paprika, 1/4 teaspoon onion powder, 1/4 teaspoon garlic powder. Mix all ingredients in a bowl then cover and put in refrigerator for 1 hour to blend flavors. Use for salads, dip or dressing.
VEGGIE WRAPS
Using low-carb wraps or tortillas, spread hummus generously over the wrap. Next pile on the veggies like sliced cucumbers, shredded carrots, and leafy greens. Optional add-ons include chicken, tuna, feta cheese or sliced avocado.
STUFFED PEPPER SANDWICH
Cut a pepper in half lengthwise or remove the top with the seeds. Layer the halves or fill with things like cream cheese, tuna, salmon, cooked chicken, mayo, yogurt, cheese slices, hummus or lettuce.
COLD CUT PLATTER
The easiest keto meals involve the cold cut platter with all your favorite low-carb keto snacks. Include items like dried meats, olives, cheese cubes, flax seed crackers and low-carb wraps.
SALSA
The easiest salsa recipe is 1 cup of diced tomatoes, 1 jalapeno diced and cored with seeds removed, 1/2 yellow onion chopped, 1/4 cup cilantro leaves and 1 tsp salt. Garlic optional.
AVOCADO TOAST
Slice or mash some avocado on to a slice of toasted flaxseed bread. Sprinkle with salt or pepper. Top it with a squeeze of lemon juice. Top with boiled or fried egg is optional.
LOW CARB NO-BAKE KETO DESSERTS
Make your own keto desserts without sugar alcohol. Use sweeteners like manuka honey, dates, maple syrup or coconut sugar. Adjust proportions and sweetness to your own personal taste and diet plan.
4-INGREDIENT KETO CHOCOLATE MOUSSE
This recipe combines avocado, coconut butter, cacao powder and Greek yogurt. Blend together all ingredients in a bowl or processor. Use 1 ripe avocado, 2 tablespoons coconut butter, 3 tablespoons cacao powder and 1/4 cup full fat Greek yogurt. Options include honey, salt or vanilla extract. Chill then serve.
The nutritional profile of the blend, without added sugar, is approximately: ~597 calories, ~52 grams fat, ~15 grams protein, ~33 grams carbohydrates, ~21 grams fiber, and ~8 grams sugar (naturally occurring). Serves 4
NO-BAKE KETO CHEESECAKE RECIPE
In a mixing bowl combine 1 cup of almond flour with 3-5 tablespoons of melted butter for the crust. Press the mixture evenly into the bottom of a silicone pan. In another bowl beat 1 cup of softened cream cheese until smooth then add in 1/2 cup of heavy whipping cream, honey and a teaspoon of vanilla extract. Pour the cream cheese mixture onto the crust and spread evenly. Top with jam is optional. Refrigerate for at least 4 hours before serving.
3-INGREDIENT NO-BAKE KETO CHOCOLATE BARK
Making chocolate keto bark is very easy. You will need 1cup of unsweetened chocolate chips, 1/4 cup of MCT oil or butter and a 1/2 cup of crushed almonds. Melt the chocolate slowly in a frying pan on extremely LOW heat, then slowly add the MCT oil and the nuts. Pour the mixture on to a lined baking sheet and then place the baking sheet into a freezer for at least 1 hour. Store in the refrigerator or freezer.
4-INGREDIENT KETO CHOCOLATE ICE CREAM
Chocolate keto ice cream is very easy to make. Mix together in a bowl or food processor 2 ripe avocados, 1/2 cup cacao powder, 1 1/2 cups heavy cream and 1/4 teaspoon manuka honey. Extras include pinch of salt, vanilla extract, nuts or chocolate chips. Pour mixture into air tight container and put in the freezer for about 8 hours. Remove from freezer a few hours before serving.
3-INGREDIENT NO-BAKE KETO CHOCOLATE CHIP COOKIES
Using just 3 ingredients. In a large bowl mix together 1 1/2 cups of almond butter, 1/4 teaspoon of honey and 1/2 cup of unsweetened chocolate chips. Add about 1 tablespoon of coconut flour if mix is too wet. Spoon mixture onto a baking sheet or paper muffin cups and then place in the freezer for at least 1 hour so they can harden. Store in sealed container in fridge. Makes about 9 cookies. Each cookie is ~
Calories: 185
Protein: 5.78 grams
Fat: 14.67 grams
Carbohydrates: 9 grams
Fiber: 4.44 grams
Sugar: 1.67 grams
Sodium: 0.44 milligrams
4-INGREDIENT NO-BAKE KETO CHOCOLATE FAT BOMB RECIPE
In a bowl mix together 1/2 cup coconut butter, 1/4 cup MCT oil, 1/2 cup shredded unsweetened coconut and a heaping tablespoon of cacao powder. Add some collagen to the mix if you like. Fill ice cube trays with the mixture half way with an almond at the bottom or make peanut butter cups. Place trays in freezer for a few hours to harden. Store in freezer.
3-INGREDIENT NO-BAKE KETO COCONUT ALMOND BARS
In a large mixing bowl combine 3/4 cup unsweetened almond butter, 3/4 cup unsweetened coconut shredded and a 1/4 cup of coconut oil. Press mixture into lined baking pan. Freeze for about 1 hour until hard then cut into pieces.
5-INGREDIENT NO-BAKE KETO CHOCOLATE ALMOND BROWNIES
In a large bowl mix together 1 cup unsweetened almond butter, 1 teaspoon of manuka honey, 1/3 cup cacao powder, 1/4 cup of coconut flour and 2 tablespoons of melted coconut oil. Added options include unsweetened chocolate chunks or crushed walnuts. Press the mixture down evenly into a lined pan or roll in to balls. Chill in freezer or fridge to let the mixture harden. Store in the fridge.
4-INGREDIENT NO-BAKE KETO LEMON COCONUT BALLS
Keto treat using four ingredients with no eggs and no added sugar. In a large bowl mix together 1 cup unsweetened shredded coconut, 4 ounces of soft cream cheese, 2 tablespoons coconut oil and zest of 1 large lemon. Roll into balls or set in a pan and press down to about 1/2 inch thick. Place in fridge. Store in fridge.
CREAMY KETO FUDGESICLE RECIPE
The creamy keto fudgesicle recipe that incorporates avocado, heavy cream, manuka honey and cacao. Mix together in a large bowl or blender, 2 ripe avocados, 1 cup of heavy cream, manuka honey to taste and 1/4 cup cacao powder. Options are vanilla extract and sea salt. Adjust for sweetness then pour into popsicle molds and put in freezer overnight.
ACV KETO GUMMIES RECIPE
In a saucepan over low heat, combine 1/2 cup apple cider vinegar, 1 cup organic apple juice, 2 tablespoons natural lemon juice. Stir well to mix all ingredients.
Gradually sprinkle 2 1/4 tablespoons agar powder into the mixture while stirring continuously to avoid lumps. Continue to heat the mixture gently while stirring for about 5 minutes until it starts to thicken slightly.
Remove the saucepan from heat once thickened. Use a dropper or spoon to fill your gummy bear molds with the mixture.
Place the filled molds in the refrigerator and allow them to cool for at least 15-30 minutes until they are firm. Store your homemade apple cider vinegar gummies in an airtight glass jar in the refrigerator for up to 14 days.
The natural properties of apple cider vinegar can aid digestion and gut health.
Understanding Ketosis and Carbohydrate Restriction
The keto diet, is a low-carbohydrate, high-fat eating plan designed to induce a metabolic state known as ketosis. When carbohydrates are lower than 50 grams per day — the body begins to exhaust its glycogen stores (the stored form of glucose) and shifts its primary energy source from glucose to fat. This process leads to the production of ketones, which is from fat breakdown.
Will Your Body Enter Ketosis in Four Days Without Carbs?
Yes, your body can enter ketosis within four days if you consume no carbohydrates.
The body uses glycogen stored in the liver and muscles for energy. Glycogen is bound with water at a rate of about 3 grams of water for every gram of glycogen. As you deplete these stores of glycogen by not consuming carbs, your body will lose water weight during this phase.
Transitioning to ketosis after roughly 2- 4 days of low carbs (around 20- 50 grams), most people will enter ketosis. During this time, insulin drops due to the lack of carbohydrates, forcing the liver to produce ketones from adipose acids. The transition period may vary based on individual factors such as metabolism, physical exertion, and eating habits. As your body transitions into ketosis, you may witness symptoms called "keto flu" which can include fatigue, headaches, nausea, and increased thirst due to water loss. Testing for ketones through urine strips or blood tests can confirm whether or not you have entered ketosis. Most people can achieve ketosis within four days on a strict no-carb plan, but some factors like age, metabolic rate, and overall health condition can impact how fast one enters ketosis.
In summary, if you limit your carb input for four days or further, it's likely that your body will enter a state of ketosis.
April 2025 Admin
Understanding Ketosis and Fat Types
Ketosis is a metabolic state in which the body, deprived of carbohydrates, begins to burn fat for fuel instead of glucose. This process occurs when carbohydrate intake is significantly reduced, typically below 50 grams per day, prompting the liver to convert fatty acids into ketones, which serve as an alternative energy source. To enter ketosis effectively for burning visceral fat—fat stored around internal organs—individuals can adopt a ketogenic diet that emphasizes high fat, moderate protein, and very low carbohydrate intake. Additionally, intermittent fasting can accelerate the onset of ketosis by depleting glycogen stores more rapidly.
Visceral fat differs from subcutaneous fat in its location and health implications. Visceral fat is located deep within the abdominal cavity and surrounds vital organs, such as the liver and pancreas. It is associated with various health risks, including cardiovascular disease and type 2 diabetes. In contrast, subcutaneous fat lies just beneath the skin and is generally less harmful; it serves as a protective cushion for muscles and bones. While both types of fat can be reduced through dietary changes and exercise, targeting visceral fat specifically may require more stringent dietary control and lifestyle modifications due to its metabolic activity.
In summary, entering ketosis involves significantly reducing carbohydrate intake to shift the body's energy source from glucose to ketones, which can aid in burning visceral fat more effectively than subcutaneous fat due to its location and associated health risks.
April 2025 Admin
Relationship Between Fructose and Carbohydrate-Induced Fat Accumulation
Fructose, a simple sugar found in many fruits and sweeteners, has garnered attention for its unique metabolic pathway and its potential role in fat accumulation, particularly visceral fat. Unlike glucose, which is metabolized by nearly all cells in the body, fructose is primarily processed in the liver. This distinct metabolism can lead to several metabolic consequences that contribute to fat accumulation.
When fructose is consumed, it bypasses the regulatory steps that control glucose metabolism. The liver converts fructose into various metabolites, including triglycerides. This conversion occurs through a series of enzymatic reactions that can lead to an increase in de novo lipogenesis (the process of converting carbohydrates into fatty acids). As a result, excessive fructose intake can significantly elevate triglyceride levels in the bloodstream, promoting fat storage, especially visceral fat around internal organs.
Visceral fat is particularly concerning due to its association with various health risks, including insulin resistance, type 2 diabetes, and cardiovascular diseases. Studies have shown that diets high in fructose are linked to increased visceral fat accumulation compared to those high in glucose or other carbohydrates. This relationship is exacerbated by the consumption of sugary beverages and processed foods rich in high-fructose corn syrup (HFCS), which are prevalent in modern diets.
Moreover, the glycation process mentioned earlier plays a role in this context. When sugars like fructose bind to proteins or lipids without enzymatic assistance—forming advanced glycation end products (AGEs)—they can induce oxidative stress and inflammation. These conditions further promote insulin resistance and metabolic dysfunction, creating a vicious cycle that enhances fat accumulation.
In addition to these metabolic pathways, the impact of dietary choices cannot be overlooked. High-fructose diets often coincide with low fiber intake and insufficient physical activity—both factors that contribute to obesity and related health issues. Reducing overall sugar intake, particularly from fructose-rich sources, may help mitigate these effects and promote healthier body composition.
In conclusion, the relationship between fructose consumption and carbohydrate-induced fat accumulation is significant, particularly regarding visceral fat. The unique metabolic processing of fructose leads to increased triglyceride production and subsequent fat storage while also contributing to inflammatory processes through glycation. Addressing dietary habits by reducing fructose intake could play a crucial role in managing weight and improving overall health outcomes.
April 2025 Admin
