For many who decide on a keto diet, the biggest problem is the lack of ideas for meal preparation, so the diet is reduced to just a few foods that are repeated day after day. Of course, with such a monotonous and narrowed choice of meals, the risk of giving up this diet significantly increases, and if its goal is to lose excess weight, then this process will also be disabled.
⇒ Note: Keto Breakfast
To help everyone on a ketogenic diet design their meals, here are 5 recipes for preparing dinner according to the rules of the ketogenic diet:
1. Meatballs
Ingredients:
- 500 g ground beef
- 50 g cheddar cheese, grated
- 1 egg
- 20 g onion, finely chopped
- A little nutmeg
- 2 tablespoons butter
- 1 teaspoon mustard
- 1 teaspoon Worcestershire sauce
- 150 g cream
- 150 ml chicken stock or water
- Spices, optional (parsley, pepper)
Procedure:
Preheat the oven to 180 degrees and place baking paper on the baking sheet. In a large bowl, combine the minced meat, cheddar cheese, egg, onion, nutmeg, and spices. When you have mixed the mixture well, make meatballs between your palms and place them on a baking sheet. Bake them for about 20 minutes.
⇒ Note: Yoga Breakfast – a rich source of energy from a small bowl
While the dumplings are baking, heat the butter, stock (or water) and cream in a small saucepan over medium-high heat. When the mixture boils, reduce the heat and let it simmer for about 20 minutes, or until the amount is reduced to almost half of the initial amount.
Stir constantly for the last 5 minutes, so that it does not burn. Then add the mustard and Worcestershire sauce and stir. Then add the meatballs to the mixture and let it simmer over low heat for about 45 minutes, so that the balls are actually well marinated with the sauce. Stir regularly.
2. Chicken in cheese with spinach
Ingredients:
- 2 chicken breasts
- 100 g frozen spinach
- 100 g mozzarella
Salt, pepper
Procedure:
Preheat the oven to 180 degrees. Using a very sharp knife, cut the chicken breast pieces, every 1.5-2 cm, being careful not to cut the meat all the way. Dissolve the spinach in a saucepan, in a little water, and boil until all the water has evaporated. Then fill all the cuts on the meat with spinach with a teaspoon and add a sheet of thin sliced mozzarella.
⇒ Note: 4 yoga diet recipes for energy and strength
3. Zucchini with shrimp
Ingredients:
- 500 g medium-sized shrimp
- 3 medium-sized zucchini
- 3 cloves of garlic
- 1 teaspoon red pepper
- 60 ml chicken stock or water
- Squeezed juice of 1 lemon
- Salt, pepper
- 2 tablespoons butter
- 2 tablespoons Parmesan cheese
- 2 tablespoons fresh parsley
Procedure:
Melt the butter in a deep pan and add the shrimp, finely chopped garlic and red pepper. Cook, stirring occasionally, until the shrimp have a nice pink color, which will take 2-3 minutes. Then add the stock (water) and lemon juice, season with salt and pepper, if desired. When the stock boils, add the zucchini that you have grated or cut into strips (if you don’t have a spiralizer) and cook for 1-2 minutes.
⇒ Note: The Yogic diet: the path to health, natural balance and longevity
Serve warm and sprinkle with Parmesan cheese and fresh parsley on top.
4. Roasted hake with vegetables
Ingredients:
- 300 g hake fillets
- 1 tablespoon olive oil
- 3-4 cherry tomatoes, 1 bell pepper
- A couple of olives
- Fresh parsley
Procedure:
Heat a teaspoon of olive oil in a pan and fry the hake, on each side for about 1.5 minutes. While the hake is baking, add to the finely chopped vegetables, just enough to soften a little. When the fish is ready, put it on a plate, then add the vegetables next to it. Add fresh parsley and spices you like.
5. Tuna salad
- 1 can of tuna in brine (160 g)
- 1 egg
- 2-3 lettuce leaves
Different vegetables: olives, tomatoes, green beans, onions…
Procedure:
Boil the eggs and let them cool slightly. Boil the green beans as well and cool. Put all the ingredients in a bowl and pour a tablespoon of olive oil and a little lemon juice. Stir before serving.
