When it comes to the keto diet, it’s essential to have a plan or keto diet menu, especially when you’re just starting out.
Once you get comfortable with the diet and you’re familiar with your favorite keto-friendly foods, you’ll be smooth sailing at the grocery store.
In the first weeks, however, having a keto diet plan in place is essential. When you make any major lifestyle change, planning ahead is key to helping you stick to it.
You’re probably aware that keto recipes are low-carb and high-fat, with plenty of leafy greens and low-carb veggies. But what does that look like on your plate?
Find out with this 14-day keto diet menu for beginners that covers breakfast, lunch, dinner, and even some options for dessert.
If you are new to the keto diet, you are probably a bit overwhelmed as you hunt through all keto-friendly recipes. Luckily, there are plenty of easy keto recipes for beginners that you can get started with before you ease into the more complicated recipes.
The keto diet is a specific type of low-carb diet meant to get your body to burn fat for fuel instead of burning carbohydrates. You may think that this means the diet contains more bland food, but there are plenty of keto meals full of flavor!
These keto recipes are perfect for beginners.
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Breakfast Idea
Every morning needs a little protein and these tasty Bacon Wrapped Egg Cups are a fun solution! An easy keto breakfast that is also gluten-free, paleo, dairy-free, and Atkins friendly, this will be a winner for most diets.
With only two ingredients, these bacon egg muffin cups are quick breakfast options for when you are in a hurry. Easy to freeze in large batches and warm up when you need them, this is a healthy breakfast that is an easy grab-and-go option before school, work, or any time you’re in a rush.
With only two ingredients, these bacon egg muffin cups are quick breakfast options for when you are in a hurry. Easy to freeze in large batches and warm up when you need them, this is a healthy breakfast that is an easy grab-and-go option before school, work, or any time you’re in a rush.
How To Make:
Ingredients:
12 bacon slices
12 large eggs
fresh parsley or green onions, chopped.
Directions:
Preheat your oven to 400 degrees and spray a 12-cup muffin pan with a nonstick cooking spray or a little olive oil. Peel your bacon strips apart and place each slice of bacon in a standard muffin tin, along the outside edges.
Crack your eggs one at a time and place one raw egg into each bacon lined muffin cup.
Cook your bacon cups for 16-18 minutes.
Carefully remove each bacon and egg cup and top with chopped parsley or green onions if desired. Serve immediately and enjoy!
Store any leftovers in an airtight container or on a plate under plastic wrap in the refrigerator for up to 3 days.
Lunch idea
This is a low carb version of the popular beef and broccoli stir fry. Tender slices of beef are briefly seared, then combined with broccoli and coated with a bold savory sauce. This flavor-packed dish pairs well with a side of plain fried cauliflower rice.
INGREDIENTS
- 3/4 pound flank steak, sliced into 1/4 inch thick strips
- 4 cups broccoli florets
- 1/2 cup beef broth
- 1 tablespoon corn starch
- 1 tablespoon cooking oil
Sauce:
- 1/3 cup low-sodium soy sauce
- 3 tablespoons swerve sweetener
INSTRUCTIONS
- Brown Beef: Toss sliced beef in large bowl with corn starch until well-coated; set aside. Heat oil in pan over medium heat for a few minutes or until hot. Add sliced beef and cook until browned, less than 5 minutes, stirring frequently. Transfer beef to plate.
- Cook Broccoli: Add broccoli florets and beef broth to now-empty pan. Stirring occasionally, simmer until broccoli is tender, about 10 minutes. Meanwhile, proceed to next step to prepare sauce.
- Make Sauce: Add all sauce ingredients to saucepan. Stir together over medium-low heat until starting to simmer, about 5 minutes. Keep sauce warm over low heat while waiting for broccoli to cook.
- Finish & Serve: Once broccoli is tender, return beef to pan and pour sauce on top. Stir until everything is coated with sauce. Bring to simmer and cook for a few minutes.
Evening meal idea
This is a simple recipe for making a low carb 11-inch pizza crust using almond flour and mozzarella cheese, commonly referred to as “fathead dough.” You only need 5 basic ingredients to make the crust, which comes out to just 2 grams of net carbs per slice. Thin yet sturdy, this crust can support a number of toppings, like tomato sauce, cheese, pepperoni, or the pictured Greek-style toppings.
INGREDIENTS
Pizza Crust:
- 1.5 cups shredded mozzarella cheese
- 3/4 cup almond flour
- 2 ounces cream cheese
- 1 large egg
- 1/4 teaspoon table salt
Topping Options:
- Pepperoni
- Meat Lovers
- Margherita
- BBQ Chicken
- Vegetarian Greek
INSTRUCTIONS
- Prepare: Position oven rack in center of oven and preheat to 425 F. Prepare baking sheet large enough for 11-inch pizza, and line with parchment paper.
- Make Fathead Dough: Stir together mozzarella cheese, almond flour, and salt in microwave-safe mixing bowl. Add cream cheese. Microwave uncovered until mozzarella cheese is melted, about 90 seconds on high power, pausing halfway to stir. After microwaving, stir until mixture forms into smooth dough. Stir in egg until absorbed into dough and well-mixed; if easier, use hands to knead egg into dough.
- Form Pizza Crust: Place dough on parchment paper lined baking sheet. Cover with equally large plastic cling wrap. Use hands to spread out dough to form thin and even 11-inch circle. Discard plastic wrap. Dock crust (poke holes with fork) to prevent air bubbles.
- Bake Pizza: Bake crust at 425 F until golden brown, 10 to 12 minutes. Remove crust from oven, and add toppings of choice. Return pizza to oven and bake for about 5 minutes or until cheese is melted and toppings are cooked through. Cut pizza into 6 slices, and serve
Snack idea
These 2 ingredient keto chips are amazing! They are high-protein, low-carb, gluten-free and crunch so loudly!
These delicious keto chips are made with just two ingredients! The first ingredient is egg whites and the second one is shredded cheese!
Crispy chips that are actually good for you – what a find! When you feast on these epic chips, the crunching sound resonates in your ears! They taste like crispy baked cheese, yummy yum yum! They are even better then regular chips!
My favorite type of cheese to use in these 2 ingredient keto chips is shredded Cheddar cheese. The Cheddar flavor is so delicious!
To make these 2 ingredient keto chips, you need a mini-muffin tin. Mini-muffin tin has 24 tiny muffin cups, so you’ll end up with a batch of 24 keto chips 🙂
First, spray the bottoms of the mini-muffin cups with a cooking spray or grease with butter. Preheat the oven to 400F.
Next, whisk 2 egg whites with a fork in a small bowl. Divide the egg whites between the 24 mini-muffin cups.
Next, distribute 1/2 cup of shredded cheese (I like to use Cheddar) between the 24 mini muffin cups. If you’d like to add other optional spices, such as Italian seasoning, sprinkle them on top of cheese 🙂
Bake the keto chips at 400F for 10 minutes, or until the edges start getting brown.Remove the keto chips from the muffin tin and enjoy.
Conclusion
I hope these recipies are helpful to you and please feel free to leave a comment and let me know how you enjoy them.