If you want nothing to do with Ketosis, don’t leave just yet. There’s still plenty in it for the normal dieter. Low(er) calories, high protein, pride and satisfaction. Your diet doesn’t have to start and end with oats and hard-boiled eggs. The fun of Keto, besides stumbling into trees and muttering apologies, is the desperate quest to replace all the sweet and sensual evils with less guilty options. Sometimes it gets a little silly.
But there’s a chance for magic.
Now I had nothing to do with this one, but point being, it’s enough to send any dieter into a cold sweat. Except in this case, you can devour it, pat yourself down, and move on to Tuesday as normal. Doing it Keto-style has a lot of practical use for standard dieters or even those scaling up. Sugars go right down, leaving less issues with rebound hunger. Fats are high but are stable for blood sugar while being super filling. Protein builds stuff. It makes for good, clean meals with a pinch of immense satisfaction. You become a master of the kitchen.
What’s more, some folk simply run better on fats and protein, as opposed to carbs. It’s well worth trying high fat / protein meals and comparing the after-effect to a post carb binge. If you’re feeling a little dazed after the latter, Keto might be better for keeping stable energy levels. Otherwise, there’s at least a half-hour wait post-dinner where you’re defenceless and vulnerable. Experiment. Try new things.
Without further ado, here are a few choice recipes, of difficulties ranging from raging toddler to second-year students. I’ve got no time for fancy cooking and exotic ingredients, too often it means trekking through unmarked woods to find some lost herb of tranquillity. This version shouldn’t be any trouble. If I can produce something edible from a recipe, it stands to reason that anyone can.
1. Keto Strawberry Mousse
2 Hour Prep (1 Serving)
Calorie Counter (Per Serving) – 300
Carbs – 10g
Fats – 24g
Protein – 13g
Perfect if you’ve been lacking the will to bounce out bed on a Monday morning. Miraculously, it doesn’t involve any eggs. By adding the jelly formula to yogurt, you’re doubling up stomach space with the addition of a pinch of calories. The sweet-tooth can now settle for a while. Do the legwork the previous night and you’ll have a mobile companion ready to go in the morning. You can’t get there soon enough.
- 1 packet Sugar-Free Jelly
- 250g Full Fat Greek Yogurt (For poverty calories, use Fat Free. Why though)
- Optional Chia Seeds 1 Tbsp (Means an extra few carbs, gives texture)
- Add Jelly to 1 Cup boiling water
- Stir in slowly with Greek Yogurt
- Add Chia Seeds
- Allow it to cool, throw in the fridge, go to bed shaking with excitement.
2. Quick Egg and Ham Breakfast
5 Minute Prep / 1 Serving
Calorie Counter (Per Serving) – 268
Carbs – 2g
Fats – 17g
Protein – 29g
The morning fix continues with a lazy microwave meal. Doesn’t stop it tasting delicious. The simplicity of it will add extra flavour. If your mornings have to be fast and fierce, a blur from throwing off the covers and kicking down the front door, here’s your man.
- 2 eggs
- 1-2 medium slices of ham, finely chopped
- 2 tbsp shredded cheese
- Black pepper
- Place eggs in a microwave proof bowl and whisk furiously
- Add ham and cheese, season with black pepper
- Microwave for 1 minute. Practice mindfulness meditation while waiting. Stir, then again for another 30 seconds
- Resume the rush hour panic.
3. Protein Pancakes
10 Minute Prep / 1 Serving
Calorie Counter (Per Serving) – 519
Carbs – 9g
Fats – 22g
Protein – 70g
So one of these manic mornings you find yourself with a little bit of free time. How do you entertain yourself? By whipping up a warm batch of gains-giving protein machines. It’s a delightfully simple affair. Flip em around, then drown in your favourite sugar-free syrup. I recommend Walden Farms. Throw in some Greek Yogurt for extra punch. Now you’re filled up to the brim and jumping at the bit.
And here, we have that special trick for turning things High Protein. Yep, just chuck in more powder. Secret’s out.
- 2 Scoops Protein Powder
- 3 Eggs
- 1/2 Cup Cottage Cheese
- 2 Tbsp Truvia
- Sugar-Free Syrup (Topping)
- Optional – Greek Yogurt – 3 tbsp
- Blend the mixture, allow 5 minutes for bubbles to escape
- Resist urge to drink the batter
- Fry for 2 minutes on each side over medium
- Add topping and watch the pancakes disappear.
4. Tuna Salad
2 Minute Prep / 2 Servings
Calorie Counter (Per Serving) – 248
Carbs – 2g
Fats – 19g
Protein – 20g
Yes, the food of the Gods, tinned tuna. Even if you’re living above the poverty line, make use of it. It’s super lean, versatile, and can be even made to taste palatable. I personally find this scrumptious, and will be making good use of it over the few weeks of Keto I still have to run down. The speed of the prep makes it a good fit for lunch.
- 1 Cup Canned Tuna (Approximately 2 cans)
- 1 tsp Dried Onion Flakes
- 3 tbsp Real Mayonnaise (I mean REAL, don’t hold the meal back by dropping down to Light versions)
- Mix em up
- Pile on top of some lettuce, perhaps. Now see how much time you’ve freed up for work!
5. Salmon Bombs
15 Minute Prep / 2 Servings
Calorie Counter (Per Serving) – 256
Carbs – 5g
Fats – 16g
Protein – 25g
Still fixing up that lunch time with another god-send to those living pay-check to pay-check, loan to loan. And it is delicious. Feel free to make it in bigger batches
- 1 Can Pink Salmon
- 1 tbsp Onion Relish
- 1 tbsp Mayo
- 1 tbsp Hot Mustard
- 2 tbsp Almond Flour
- Mash up, form into balls or patties, fry em up. Might need some close inspection.
6. Taco Meat Bowl
20 Minute Prep / 3 Servings
Calorie Counter (Per Serving) – 630
Carbs – 5g
Fats – 30g
Protein – 86g
All-right, here’s the big one to close the day out. It looks great, the taste is even better. A one-two combo of ground beef and chicken to take the protein count to dizzy heights. And trust me, you’re going to like the view. To hell with settling for one meat at a time. Those losers are slowing down the muscle production line.
This anabolic event is perfect for your big meal of the day, wherever you have time to kick back a little and enjoy the finer things.
- 500g Lean Beef Mince (10-12%)
- 500g Chicken Breast Diced (Frozen is generally 20% heavier)
- 1 tbsp Taco / Fajita Seasoning
- 1/3 Cup Salsa
- 1/2 Cup Shredded Cheddar Cheese
- 1/3 Cup Sour Cream
- 1 Cup Cherry Tomatoes Halved
- 5oz Romaine Lettuce Chopped
- 1/3 Cup Scallions Chopped
- Stir fry Beef and Chicken till brown, then add seasoning
- In the meantime, dump the rest into a large bowl. Add the meat. Toss around. Shovel them in.
There we have it, folks. Healthy and simple doesn’t need to be bland. My next project is devising a Low-Carb Cheesecake, since my cravings have been surging towards a breaking point. So much potential. I pray all goes well.