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6 months ago

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A Beginner’s Guide to Crafting a Flavorful and Fulfilling Beginner Keto Menu

 

The ketogenic lifestyle can be both exciting and challenging, especially for beginners navigating the nuances of low-carb eating. Our beginner keto menu guides individuals just starting the keto diet with a seamless and flavorsome transition.

The 15 recipes strategically divided into breakfast, lunch, and dinner options, prioritizing simplicity in preparation. From Avocado and Bacon Egg Cups to Salmon and Avocado Salad, these recipes offer a diverse range of delicious choices. The menu ensures those new to the keto diet have variety, providing a foundation for success on their ketogenic journey.

With precise serving sizes, cooking times, and detailed macros, our beginner keto menu aims to make the transition to a low-carb lifestyle both enjoyable and accessible, fostering confidence and sustainability for those embracing the keto lifestyle for the first time.

 

Here is a list of the 15 beginner keto menu options:

Breakfast:

  1. Avocado and Bacon Egg Cups
  2. Keto Chia Seed Pudding
  3. Sausage and Cheese Omelette
  4. Keto Coconut Flour Pancakes
  5. Greek Yogurt Parfait with Berries and Almonds

 

Lunch:

  1. Cobb Salad with Grilled Chicken
  2. Zucchini Noodles with Pesto and Cherry Tomatoes
  3. Turkey and Avocado Lettuce Wraps
  4. Salmon and Avocado Salad
  5. Egg Salad Lettuce Wraps

 

Dinner:

  1. Grilled Chicken with Garlic Butter
  2. Cauliflower Fried Rice with Shrimp
  3. Keto Beef and Broccoli Stir-Fry
  4. Salmon and Asparagus Foil Packets
  5. Keto Vegetable and Chicken Skillet

 

Starting with Keto Breakfast

This complete beginner keto menu begins with Breakfast, the key to kickstarting your metabolism and providing the essential fuel your body needs to conquer the day. For those on the keto diet, a morning meal rich in healthy fats and protein can be particularly beneficial. By incorporating a keto-friendly breakfast, such as Avocado and Bacon Egg Cups, individuals can foster stable energy levels, enhance mental clarity, and promote satiety throughout the morning. The strategic combination of fats and protein in a keto breakfast helps maintain ketosis, encouraging the body to burn fat for fuel. This not only aligns with the principles of the ketogenic diet but also sets a solid foundation for sustained energy, making breakfast a crucial component in the overall success of a keto lifestyle.

 

5 simple breakfast recipes to get you started with your beginner keto menu.

 

1. Avocado and Bacon Egg Cups:

 

avocado-wrapped-with-bacon-andegg-cups-beginner-keto-menu

 

Ingredients:

  • 2 ripe avocados
  • 4 large eggs
  • 4 slices of bacon
  • Salt and pepper, to taste
  • Chopped chives or parsley for garnish (optional)

 

Instructions:

  • Preheat the Oven: Preheat your oven to 375°F (190°C).

 

  • Prepare the Avocados:
    • Cut the avocados in half and carefully remove the pits.
    • Using a spoon, scoop out a small portion of the flesh from each half to create a larger well for the egg.

 

  • Wrap with Bacon:
    • Wrap a slice of bacon around the outer edge of each avocado half, creating a “cup” for the egg. Secure the bacon with toothpicks if needed.

 

  • Place in Baking Dish:
    • Arrange the avocado and bacon cups in a baking dish, ensuring they are stable and won’t tip over.

 

  • Crack and Add Eggs:
    • Crack one egg into each avocado half, allowing the yolk to settle into the well. If the eggs are too large, you can remove some of the egg whites to prevent overflow.

 

  • Season:
    • Sprinkle salt and pepper over each egg to taste.

 

  • Bake:
    • Carefully place the baking dish in the preheated oven and bake for about 20-25 minutes or until the egg whites are set, and the bacon is crispy.

 

  • Garnish and Serve:
    • Remove from the oven and let them cool for a few minutes. Garnish with chopped chives or parsley if desired.

 

  • Enjoy:
    • Serve the Avocado and Bacon Egg Cups warm. The creamy avocado, savory bacon, and perfectly cooked egg create a delicious and satisfying keto-friendly breakfast.

 

Serving Size, Cooking Time and Macros:

  • Serving Size: 2 egg cups
  • Cooking Time: 20 minutes
  • Macros (per serving): Calories: 350, Protein: 15g, Carbs: 5g, Fats: 30g, Sugar: 1g, Fiber: 3g

 

2. Keto Chia Seed Pudding: Great breakfast for your new beginner keto menu

 

chia-seed-pudding-beginner-keto-menu

 

Ingredients:

  • 1/4 cup chia seeds
  • 1 cup unsweetened almond milk (or any keto-friendly milk of your choice)
  • 1-2 tablespoons low-carb sweetener (like stevia or erythritol)
  • 1/2 teaspoon vanilla extract
  • Berries or nuts for topping (optional)

 

Instructions:

  • Combine Ingredients:
    • In a mixing bowl, combine chia seeds, almond milk, low-carb sweetener, and vanilla extract. Stir well to ensure the chia seeds are evenly distributed.

 

  • Let it Set:
    • Cover the bowl and refrigerate the mixture for at least 3 hours or overnight. This allows the chia seeds to absorb the liquid and create a pudding-like consistency.

 

  • Stir Again:
    • After the initial setting time, give the mixture a good stir to break up any clumps and promote an even texture.

 

  • Adjust Sweetness:
    • Taste the pudding and adjust sweetness if necessary. Add more sweetener if you prefer a sweeter taste.

 

  • Serve:
    • Spoon the chia seed pudding into serving bowls or jars.

 

  • Top with Berries or Nuts:
    • Garnish with your choice of low-carb toppings such as fresh berries or nuts for added texture and flavor.

 

Serving Size, Cooking Time and Macros:

  • Serving Size: 1 cup
  • Prep Time: 5 minutes (plus overnight chilling)
  • Macros (per serving): Calories: 220, Protein: 8g, Carbs: 10g, Fats: 15g, Sugar: 1g, Fiber: 8g

 

3. Sausage and Cheese Omelette

 

sausage-cheese-omelette-beginner-keto-menu

 

Ingredients:

  • 3 large eggs
  • 1/4 cup cooked and crumbled sausage (pre-cooked)
  • 1/4 cup shredded cheddar cheese
  • Salt and pepper, to taste
  • 1 tablespoon butter or cooking oil
  • Chopped fresh herbs (optional, for garnish)

 

Instructions:

  • Prep Ingredients:
    • Crack the eggs into a bowl and whisk them together until well beaten. Season with salt and pepper. Have the cooked and crumbled sausage and shredded cheddar cheese ready.

 

  • Heat Pan:
    • Place a non-stick skillet over medium heat and add butter or cooking oil. Allow it to melt and coat the bottom of the pan.

 

  • Pour Eggs:
    • Pour the beaten eggs into the heated skillet, ensuring they spread evenly.

 

  • Add Sausage and Cheese:
    • Sprinkle the cooked and crumbled sausage evenly over one half of the omelette. Follow by adding the shredded cheddar cheese on top of the sausage.

 

  • Fold Omelette:
    • Once the edges of the omelette start to set, carefully lift one side with a spatula and fold it over the sausage and cheese side, creating a half-moon shape.

 

  • Cook Through:
    • Continue cooking for another minute or until the cheese is melted, and the eggs are cooked through. You can cover the skillet with a lid to help the cheese melt faster.

 

  • Serve:
    • Slide the omelette onto a plate, folded side down. Garnish with chopped fresh herbs if desired.

 

Serving Size, Cooking Time and Macros:

  • Serving Size: 1 omelette
  • Cooking Time: 15 minutes
  • Macros (per serving): Calories: 400, Protein: 25g, Carbs: 2g, Fats: 32g, Sugar: 1g, Fiber: 1g

 

4. Keto Coconut Flour Pancakes

 

coconut-flour-pancakes-beginner-keto-menu

 

Ingredients:

  • 1/4 cup coconut flour
  • 2 tablespoons almond flour
  • 1 teaspoon baking powder
  • 3 large eggs
  • 1/4 cup unsweetened almond milk (or any keto-friendly milk)
  • 2 tablespoons melted butter or coconut oil
  • 1 tablespoon low-carb sweetener (like stevia or erythritol)
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • Butter or oil for cooking

 

Instructions:

  • Mix Dry Ingredients:
    • In a mixing bowl, whisk together the coconut flour, almond flour, baking powder, and a pinch of salt.

 

  • Combine Wet Ingredients:
    • In a separate bowl, beat the eggs and then add almond milk, melted butter (or coconut oil), sweetener, and vanilla extract. Mix well.

 

  • Combine Wet and Dry Ingredients:
    • Pour the wet ingredients into the bowl with the dry ingredients. Stir until well combined.

 

  • Let the Batter Rest:
    • Allow the batter to rest for a few minutes. Coconut flour absorbs liquid, and this resting period helps achieve the right consistency.

 

  • Preheat and Grease the Pan:
    • Preheat a non-stick skillet or griddle over medium heat. Grease it with a small amount of butter or oil.

 

  • Cook the Pancakes:
    • Spoon the batter onto the hot skillet to form small pancakes. Use the back of the spoon to spread the batter into a round shape.

 

  • Cook Until Bubbles Form:
    • Cook the pancakes until bubbles form on the surface, and the edges start to set. This will take about 2-3 minutes.

 

  • Flip and Cook the Other Side:
    • Carefully flip the pancakes and cook the other side for an additional 1-2 minutes, or until golden brown.

 

  • Serve:
    • Remove the pancakes from the skillet and repeat the process with the remaining batter.

 

Serving Size, Cooking Time and Macros:

  • Serving Size: 3 pancakes
  • Cooking Time: 15 minutes
  • Macros (per serving): Calories: 300, Protein: 10g, Carbs: 6g, Fats: 25g, Sugar: 1g, Fiber: 4g

 

 

5. Greek Yogurt Parfait with Berries and Almonds: Completes your breakfast beginner keto menu

 

almond-berries-greek-yogurt-parfait-beginner-keto-menu

 

Ingredients:

  • 1 cup Greek yogurt (unsweetened)
  • 1/2 cup mixed berries (e.g., strawberries, blueberries, raspberries)
  • 2 tablespoons sliced almonds
  • 1 tablespoon chia seeds (optional)
  • 1 tablespoon keto-friendly sweetener (like stevia or erythritol)
  • 1/2 teaspoon vanilla extract

 

Instructions:

  • Prepare the Berries:
    • Wash and slice the berries as needed. If you’re using strawberries, hull and slice them.

 

  • Sweeten the Greek Yogurt:
    • In a bowl, mix the Greek yogurt with the keto-friendly sweetener and vanilla extract. Adjust the sweetness to your liking.

 

  • Layer the Parfait:
    • In a glass or bowl, start by layering a spoonful of sweetened Greek yogurt at the bottom.

 

  • Add Berries:
    • Add a layer of mixed berries on top of the yogurt.

 

  • Repeat Layers:
    • Repeat the layers with more yogurt, berries, and sliced almonds. If you like, sprinkle chia seeds between the layers for added texture and nutrition.

 

  • Top with Almonds:
    • Finish the parfait by topping it with a sprinkle of sliced almonds.

 

  • Serve:
    • Your Greek Yogurt Parfait with Berries and Almonds is ready to be served! Enjoy it immediately for a refreshing and satisfying keto-friendly treat.

 

Serving Size, Cooking Time and Macros:

  • Serving Size: 1 cup
  • Prep Time: 10 minutes
  • Macros (per serving): Calories: 250, Protein: 15g, Carbs: 8g, Fats: 18g, Sugar: 5g, Fiber: 4g

 

Lunch time! 5 Keto Lunch Recipes

 

lunch-time-beginner-keto-menu

 

For complete beginner keto menu eating a well-balanced lunch is crucial for sustaining energy levels, maintaining focus, and supporting overall health. Incorporating the keto diet into your lunchtime routine can offer numerous benefits. By emphasizing high-fat, moderate-protein, and low-carb choices, the keto diet helps regulate blood sugar levels, preventing the energy crashes associated with carb-heavy meals. Additionally, a keto lunch promotes satiety, reducing the likelihood of mid-afternoon cravings. This dietary approach encourages the body to enter a state of ketosis, where it efficiently burns fat for fuel, aiding in weight management. With a focus on nutrient-dense, whole foods, a keto lunch provides essential vitamins and minerals, contributing to improved cognitive function and sustained energy throughout the day. Ultimately, embracing a keto-friendly lunch aligns with the principles of overall well-being and can be a key component in achieving and maintaining a healthy lifestyle.

 

5 easy lunch recipes to get you started with your new beginner keto menu

 

1. Cobb Salad with Grilled Chicken

 

chicken-cobb-salad-beginner-keto-menu

 

Ingredients:

For the Salad:

  • 2 boneless, skinless chicken breasts
  • Salt and pepper, to taste
  • 8 cups mixed salad greens (e.g., romaine lettuce, spinach)
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1 cup crumbled blue cheese
  • 4 hard-boiled eggs, sliced
  • 6 slices cooked bacon, crumbled

 

For the Dressing:

  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • Salt and pepper, to taste

 

Instructions:

  • Preheat Grill:
    • Preheat your grill or grill pan to medium-high heat.

 

  • Season Chicken:
    • Season the chicken breasts with salt and pepper.

 

  • Grill Chicken:
    • Grill the chicken breasts for about 6-8 minutes per side or until fully cooked. The internal temperature should reach 165°F (74°C). Allow the chicken to rest for a few minutes before slicing.

 

  • Prepare Salad Base:
    • In a large salad bowl, arrange the mixed greens as the base for the salad.

 

  • Assemble Salad:
    • Arrange the sliced grilled chicken, cherry tomatoes, diced cucumber, crumbled blue cheese, sliced hard-boiled eggs, and crumbled bacon on top of the mixed greens in neat rows.

 

  • Make the Dressing:
    • In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, Dijon mustard, salt, and pepper to create the dressing.

 

  • Drizzle Dressing:
    • Drizzle the dressing over the Cobb Salad just before serving.

 

  • Toss or Serve:
    • Gently toss the salad to combine all the ingredients or serve it as a composed salad with the dressing on the side.

 

Serving Size, Cooking Time and Macros:

  • Serving Size: 1 salad
  • Prep Time: 20 minutes
  • Macros (per serving): Calories: 450, Protein: 30g, Carbs: 8g, Fats: 35g, Sugar: 2g, Fiber: 4g

2. Zucchini Noodles with Pesto and Cherry Tomatoes

 

Zucchini-Noodles-with-Pesto-and-Cherry-Tomatoes

 

Ingredients:

For the Zucchini Noodles:

  • 4 medium-sized zucchini, spiralized into noodles
  • Salt, for seasoning

For the Pesto:

  • 2 cups fresh basil leaves, packed
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup pine nuts or walnuts
  • 2 garlic cloves, peeled
  • 1/2 cup extra-virgin olive oil
  • Salt and pepper, to taste

Additional Ingredients:

  • 1 cup cherry tomatoes, halved
  • Extra Parmesan cheese, for garnish
  • Fresh basil leaves, for garnish

 

Instructions:

  • Prepare Zucchini Noodles:
    • Spiralize the zucchini into noodles. Sprinkle the noodles with salt and let them sit in a colander for about 10-15 minutes to release excess moisture. Afterward, pat them dry with paper towels.

 

  • Make Pesto:
    • In a food processor, combine the basil, grated Parmesan, pine nuts (or walnuts), and peeled garlic cloves. Pulse until finely chopped.

 

  • Stream in Olive Oil:
    • With the food processor running, slowly stream in the olive oil until the pesto reaches your desired consistency. Season with salt and pepper to taste. Set aside.

 

  • Cook Zucchini Noodles:
    • In a large skillet over medium heat, add a small amount of olive oil. Add the zucchini noodles and sauté for 2-3 minutes, just until they are heated through. Be careful not to overcook; you want the noodles to remain slightly firm.

 

  • Combine with Pesto:
    • Add the prepared pesto to the zucchini noodles and toss until the noodles are evenly coated with the pesto sauce.

 

  • Add Cherry Tomatoes:
    • Gently fold in the halved cherry tomatoes, allowing them to warm through but not necessarily cook down completely.

 

  • Serve:
    • Plate the Zucchini Noodles with Pesto and Cherry Tomatoes. Garnish with additional Parmesan cheese and fresh basil leaves.

 

Serving Size, Cooking Time and Macros:

    • Serving Size: 2 cups
    • Cooking Time: 15 minutes
    • Macros (per serving): Calories: 320, Protein: 8g, Carbs: 10g, Fats: 25g, Sugar: 4g, Fiber: 4g

 

3. Turkey and Avocado Lettuce Wraps: Great beginner keto menu option

 

ground-chicken-avocado-lettuce-wraps

 

Ingredients:

  • 1 pound ground turkey
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • Salt and pepper, to taste
  • Iceberg or butter lettuce leaves (for wrapping)
  • 1 large avocado, sliced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup red onion, finely diced
  • Fresh cilantro, chopped (for garnish)
  • Lime wedges (for serving)

 

Instructions:

  • Cook Ground Turkey:
    • In a large skillet, heat olive oil over medium-high heat. Add ground turkey and cook, breaking it apart with a spatula, until browned and cooked through.

 

  • Season Turkey:
    • Sprinkle ground cumin, chili powder, garlic powder, salt, and pepper over the cooked turkey. Stir well to evenly distribute the spices. Cook for an additional 2-3 minutes to let the flavors meld.

 

  • Prepare Lettuce Wraps:
    • Wash and separate the lettuce leaves to create cups for the wraps.

 

  • Assemble Wraps:
    • Spoon the seasoned ground turkey into each lettuce cup. Top with sliced avocado, cherry tomatoes, and diced red onion.

 

  • Garnish:
    • Sprinkle fresh cilantro over the wraps for added flavor and a burst of freshness.

 

  • Serve:
    • Serve the Turkey and Avocado Lettuce Wraps with lime wedges on the side for squeezing over the top.

 

 

Serving Size, Cooking Time and Macros:

    • Serving Size: 4 wraps
    • Prep Time: 10 minutes
    • Macros (per serving): Calories: 280, Protein: 20g, Carbs: 6g, Fats: 20g, Sugar: 1g, Fiber: 3g

 

4. Salmon and Avocado Salad

 

Salmon-and-Avocado-Salad

 

Ingredients:

For the Salad:

  • 2 salmon fillets
  • Salt and pepper, to taste
  • 1 tablespoon olive oil
  • 8 cups mixed salad greens (e.g., arugula, spinach, or your favorite greens)
  • 1 cucumber, sliced
  • 1 avocado, sliced
  • 1/2 red onion, thinly sliced
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup feta cheese, crumbled (optional)

 

For the Lemon-Dill Dressing:

  • 1/4 cup extra-virgin olive oil
  • Juice of 1 lemon
  • 1 teaspoon Dijon mustard
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper, to taste

 

Instructions:

  • Prepare Salmon:
    • Preheat your oven to 400°F (200°C). Season the salmon fillets with salt and pepper. Heat olive oil in an oven-safe skillet over medium-high heat. Sear the salmon fillets for 2 minutes per side, then transfer the skillet to the preheated oven and bake for about 10 minutes or until the salmon is cooked through and flakes easily with a fork.

 

  • Make Lemon-Dill Dressing:
    • While the salmon is cooking, whisk together the olive oil, lemon juice, Dijon mustard, chopped dill, salt, and pepper to create the dressing. Adjust the seasoning to your taste.

 

  • Assemble Salad:
    • In a large salad bowl, combine the mixed greens, sliced cucumber, avocado, red onion, and cherry tomatoes.

 

  • Flake Salmon:
    • Once the salmon is done, remove it from the oven and let it cool for a moment. Flake the salmon into bite-sized pieces using a fork.

 

  • Add Salmon to Salad:
    • Gently add the flaked salmon to the salad.

 

  • Drizzle Dressing:
    • Drizzle the lemon-dill dressing over the salad and toss gently to combine.

 

  • Top with Feta (Optional):
    • If desired, sprinkle crumbled feta cheese over the top of the salad.

 

  • Serve:
    • Serve the Salmon and Avocado Salad immediately, either as a composed salad or tossed together.

 

Serving Size, Cooking Time and Macros:

    • Serving Size: 1 salad
    • Prep Time: 15 minutes
    • Macros (per serving): Calories: 380, Protein: 25g, Carbs: 7g, Fats: 28g, Sugar: 2g, Fiber: 5g

 

5. Egg Salad Lettuce Wraps

 

Egg-Salad-Lettuce-Wraps

 

Ingredients:

For the Egg Salad:

  • 6 hard-boiled eggs, peeled and chopped
  • 1/4 cup mayonnaise
  • 1 teaspoon Dijon mustard
  • 1 tablespoon fresh chives, chopped
  • Salt and pepper, to taste
  • Optional: a pinch of paprika for garnish

 

For the Lettuce Wraps:

  • Large lettuce leaves (such as iceberg or butter lettuce)

 

Instructions:

  • Prepare the Egg Salad:
    • In a mixing bowl, combine the chopped hard-boiled eggs, mayonnaise, Dijon mustard, chopped chives, salt, and pepper. Mix well until all ingredients are evenly incorporated.

 

  • Adjust Seasoning:
    • Taste the egg salad and adjust the seasoning as needed, adding more salt, pepper, or mustard according to your preference.

 

  • Prepare Lettuce Wraps:
    • Wash and dry the lettuce leaves. These will be used as wraps for the egg salad.

 

  • Assemble Lettuce Wraps:
    • Spoon a generous portion of the egg salad into the center of each lettuce leaf.

 

  • Garnish (Optional):
    • If desired, sprinkle a pinch of paprika over the egg salad for added flavor and presentation.

 

  • Fold and Serve:
    • Fold the sides of the lettuce leaves over the egg salad, creating a wrap. Secure with toothpicks if necessary.

 

  • Serve:
    • Arrange the Egg Salad Lettuce Wraps on a serving platter.

 

Serving Size, Cooking Time and Macros:

    • Serving Size: 3 wraps
    • Prep Time: 10 minutes
    • Macros (per serving): Calories: 320, Protein: 15g, Carbs: 5g, Fats: 25g, Sugar: 2g, Fiber: 2g

 

Dinner Time! 5 Easy Dinner Recipes

Dinner serves as a vital component of daily nutrition, influencing overall health and well-being. Opting for a ketogenic approach to dinner can offer numerous benefits. By focusing on high-fat, moderate-protein, and low-carb choices, the keto diet aids in stabilizing blood sugar levels and promoting a sustained feeling of fullness. This not only curbs evening cravings but also supports weight management and metabolic efficiency. The emphasis on nutrient-dense, whole foods in a keto dinner ensures a diverse array of vitamins and minerals, contributing to improved cognitive function and sustained energy levels. Ultimately, incorporating the principles of the keto diet into your evening meal fosters a balanced and satisfying approach to nutrition, aligning with the pursuit of overall health and a resilient lifestyle. Below are 5 easy dinner recipes you can follow on your new keto beginner menu.

 

5 easy simple dinner ideas to kick start your new beginner keto menu

 

1. Grilled Chicken with Garlic Butter

 

Grilled-Chicken-with-Garlic-Butter

 

Ingredients:

  • 4 boneless, skinless chicken breasts
  • Salt and pepper, to taste
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 4 tablespoons unsalted butter
  • 1 tablespoon fresh parsley, chopped (for garnish)
  • Lemon wedges (for serving)

Instructions:

  • Preheat the Grill:
    • Preheat your grill to medium-high heat.

 

  • Season Chicken:
    • Season the chicken breasts with salt and pepper. Drizzle olive oil over the chicken, ensuring both sides are coated.

 

  • Grill Chicken:
    • Place the seasoned chicken breasts on the preheated grill. Grill for approximately 6-8 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through.

 

  • Make Garlic Butter:
    • In a small saucepan or skillet, melt the unsalted butter over medium heat. Add minced garlic and sauté for 1-2 minutes, or until the garlic becomes fragrant and lightly golden. Be careful not to burn the garlic.

 

  • Brush with Garlic Butter:
    • During the last few minutes of grilling, brush the chicken breasts with the garlic butter mixture. This adds a rich and flavorful coating to the chicken.

 

  • Rest Chicken:
    • Once the chicken is cooked, remove it from the grill and let it rest for a few minutes. This allows the juices to redistribute, keeping the chicken moist.

 

  • Garnish:
    • Sprinkle chopped fresh parsley over the grilled chicken for a burst of color and added freshness.

 

  • Serve:
    • Serve the Grilled Chicken with Garlic Butter hot, with lemon wedges on the side for squeezing over the chicken.

 

Serving Size, Cooking Time and Macros:

    • Serving Size: 1 chicken breast
    • Cooking Time: 25 minutes
    • Macros (per serving): Calories: 400, Protein: 30g, Carbs: 2g, Fats: 30g, Sugar: 0g, Fiber: 1g

 

2. Cauliflower Fried Rice with Shrimp

 

Cauliflower-Fried-Rice-with-Shrimp-beginner-keto-menu

 

Ingredients:

  • 1 medium-sized cauliflower, riced (about 4 cups)
  • 1 pound shrimp, peeled and deveined
  • 2 tablespoons vegetable oil or sesame oil
  • 3 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 cup mixed vegetables (e.g., peas, carrots, corn)
  • 2 eggs, beaten
  • 3 tablespoons soy sauce (or tamari for a gluten-free option)
  • 1 tablespoon oyster sauce (optional)
  • 2 green onions, chopped (for garnish)
  • Sesame seeds (optional, for garnish)
  • Salt and pepper, to taste

 

Instructions:

  • Prepare Cauliflower Rice:
    • Cut the cauliflower into florets and use a food processor or box grater to rice it into small, rice-sized pieces.

 

  • Cook Shrimp:
    • In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat. Add the shrimp and cook for 2-3 minutes per side until they turn pink and opaque. Remove the shrimp from the skillet and set aside.

 

  • Sauté Aromatics:
    • In the same skillet, add another tablespoon of oil. Add minced garlic and grated ginger, sautéing for about 1 minute until fragrant.

 

  • Add Vegetables:
    • Stir in the mixed vegetables and cook for an additional 2-3 minutes until they begin to soften.

 

  • Add Cauliflower Rice:
    • Add the riced cauliflower to the skillet. Cook and stir for 5-7 minutes until the cauliflower is tender but not mushy.

 

  • Create Well for Eggs:
    • Push the cauliflower rice mixture to one side of the skillet, creating a well. Pour the beaten eggs into the well and scramble them until cooked.

 

  • Combine Ingredients:
    • Mix the scrambled eggs with the cauliflower rice and vegetables. Add soy sauce and oyster sauce, if using. Stir to combine.

 

  • Add Shrimp:
    • Gently fold in the cooked shrimp, ensuring they are evenly distributed throughout the cauliflower fried rice.

 

  • Season and Garnish:
    • Season the dish with salt and pepper to taste. Garnish with chopped green onions and sesame seeds, if desired.

 

Serving Size, Cooking Time and Macros:

    • Serving Size: 1.5 cups
    • Cooking Time: 20 minutes
    • Macros (per serving): Calories: 350, Protein: 20g, Carbs: 8g, Fats: 25g, Sugar: 3g, Fiber: 4g

 

3. Keto Beef and Broccoli Stir-Fry: Easy to make beginner keto menu option

 

keto-Beef-and-Broccoli-Stir-Fry-beginner-keto-menu

 

Ingredients:

For the Beef Marinade:

  • 1 pound flank steak, thinly sliced against the grain
  • 2 tablespoons soy sauce (or tamari for a gluten-free option)
  • 1 tablespoon dry sherry or rice wine
  • 1 tablespoon sesame oil
  • 1 tablespoon erythritol or your preferred keto-friendly sweetener
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated

 

For the Stir-Fry:

  • 2 tablespoons vegetable oil or avocado oil
  • 4 cups broccoli florets
  • 1/2 cup beef broth or water
  • 2 tablespoons soy sauce (or tamari)
  • 1 tablespoon fish sauce
  • 1 tablespoon erythritol or your preferred keto-friendly sweetener
  • 2 cloves garlic, minced
  • Sesame seeds and chopped green onions for garnish

 

Instructions:

  • Marinate the Beef:
    • In a bowl, combine the sliced flank steak with soy sauce, dry sherry or rice wine, sesame oil, erythritol, minced garlic, and grated ginger. Let it marinate for at least 30 minutes, or longer for more flavor.

 

  • Cook the Beef:
    • Heat 1 tablespoon of oil in a wok or large skillet over high heat. Add the marinated beef slices and stir-fry for 2-3 minutes until browned. Remove the beef from the wok and set it aside.

 

  • Cook Broccoli:
    • In the same wok, add another tablespoon of oil. Add broccoli florets and stir-fry for 3-4 minutes until they begin to soften but are still crisp.

 

  • Make Sauce:
    • In a small bowl, whisk together beef broth (or water), soy sauce, fish sauce, erythritol, and minced garlic.

 

  • Combine Ingredients:
    • Add the cooked beef back to the wok with the broccoli. Pour the sauce over the beef and broccoli, tossing to coat everything evenly. Cook for an additional 2-3 minutes until the sauce thickens.

 

  • Garnish and Serve:
    • Garnish the Keto Beef and Broccoli Stir-Fry with sesame seeds and chopped green onions.

 

Serving Size, Cooking Time and Macros:

    • Serving Size: 1 cup
    • Cooking Time: 15 minutes
    • Macros (per serving): Calories: 380, Protein: 25g, Carbs: 6g, Fats: 28g, Sugar: 2g, Fiber: 2g

 

4. Salmon and Asparagus Foil Packets

 

Salmon-and-Asparagus-Foil-Packets

 

Ingredients:

  • 4 salmon fillets
  • 1 bunch asparagus, tough ends trimmed
  • 4 tablespoons melted butter
  • 4 cloves garlic, minced
  • 1 tablespoon lemon juice
  • 1 teaspoon lemon zest
  • 1 teaspoon dried dill (or 1 tablespoon fresh dill, chopped)
  • Salt and pepper, to taste
  • Lemon slices (for garnish)
  • Fresh dill (for garnish)

 

Instructions:

  • Preheat the Oven:
    • Preheat your oven to 400°F (200°C).

 

  • Prepare Foil Packets:
    • Cut four large pieces of aluminum foil. Place a salmon fillet in the center of each piece of foil.

 

  • Add Asparagus:
    • Arrange asparagus spears around each salmon fillet in the foil packets.

 

  • Make Garlic Lemon Butter:
    • In a small bowl, mix melted butter, minced garlic, lemon juice, lemon zest, dried dill, salt, and pepper.

 

  • Coat Salmon and Asparagus:
    • Drizzle the garlic lemon butter mixture over the salmon fillets and asparagus. Ensure that each fillet and the asparagus are well-coated.

 

  • Seal Foil Packets:
    • Fold the foil over the salmon and asparagus to create sealed packets. Make sure the packets are well-sealed to trap the steam during cooking.

 

  • Bake:
    • Place the foil packets on a baking sheet and bake in the preheated oven for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.

 

  • Garnish:
    • Carefully open the foil packets. Garnish the salmon and asparagus with additional lemon slices and fresh dill.

 

  • Serve:
    • Serve the Salmon and Asparagus Foil Packets directly in the foil or transfer to plates. Enjoy this flavorful and nutritious dish!

 

Serving Size, Cooking Time and Macros:

    • Serving Size: 1 packet
    • Cooking Time: 20 minutes
    • Macros (per serving): Calories: 320, Protein: 25g, Carbs: 6g, Fats: 22g, Sugar: 2g, Fiber: 3g

 

5. Keto Vegetable and Chicken Skillet: Delicious dish to complete your new beginner keto menu

 

Vegetable-and-Chicken-Skillet-beginner-keto-menu

 

Ingredients:

  • 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
  • 2 tablespoons olive oil
  • 1 bell pepper, sliced
  • 1 zucchini, sliced
  • 1 cup cherry tomatoes, halved
  • 1 cup broccoli florets
  • 3 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Salt and pepper, to taste
  • 1/2 cup grated Parmesan cheese
  • Fresh basil or parsley, chopped (for garnish)

 

Instructions:

  • Cook Chicken:
    • In a large skillet, heat olive oil over medium-high heat. Add the chicken pieces and cook until browned on all sides and cooked through. Remove the chicken from the skillet and set it aside.

 

  • Sauté Vegetables:
    • In the same skillet, add a bit more olive oil if needed. Add bell pepper, zucchini, cherry tomatoes, and broccoli. Sauté for 5-7 minutes or until the vegetables are tender-crisp.

 

  • Add Garlic and Herbs:
    • Add minced garlic, dried oregano, and dried thyme to the vegetables. Sauté for an additional 1-2 minutes until the garlic becomes fragrant.

 

  • Combine Chicken and Vegetables:
    • Return the cooked chicken to the skillet with the sautéed vegetables. Toss everything together to combine.

 

  • Season:
    • Season the skillet with salt and pepper to taste. Adjust the seasoning according to your preference.

 

  • Sprinkle with Parmesan:
    • Sprinkle the grated Parmesan cheese over the chicken and vegetables. Allow it to melt and create a cheesy coating.

 

  • Garnish and Serve:
    • Garnish the Keto Vegetable and Chicken Skillet with chopped fresh basil or parsley.

 

  • Serve:
    • Serve the skillet dish hot, either on its own or over cauliflower rice for a complete and satisfying keto-friendly meal.

 

Serving Size, Cooking Time and Macros:

    • Serving Size: 1.5 cups
    • Cooking Time: 25 minutes
    • Macros (per serving): Calories: 400, Protein: 28g, Carbs: 10g, Fats: 28g, Sugar: 4g, Fiber: 3g

 

There you have it, friends: 15 delicious, simple-to-make keto meals. These dishes are easy to prepare at home; all you need is a little time and preparation to get started on your keto journey. I hope this beginner keto menu is helpful to you. Please don’t hesitate to get in touch with us at information@healthclearsource.com  if you need assistance designing a personalized meal plan.


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