Overview

Some of my favorite keto meals listed below.

This list is mainly focused on meals that are high in dietary fats because that’s one of the biggest challenges when it comes to keto.

Strawberry Milkshake

Serving Size – 2 Cups

Prep time – 10min

Ingredients

1. ½ scoop Vanilla Pea Protein – Optional
2. 1 cup Coconut Milk
3. ½ cup Greek Whole Milk Yogurt
4. ½ Large Avocado – Optional
5. 8-10 Pieces Strawberries
6. Whip Cream

Instructions

1. Add 8-10 pieces of strawberries into the blender
2. Add 1 cup of coconut milk into the blender
3. Add ½ cup of greek whole milk yogurt into the blender
4. Add ½ Large Avocado into the blender – optional, great for higher fat content & micronutrients
5. Add ½ scoop of vanilla pea protein into the blender – optional, for extra protein
6. Blend
7. Add whip cream & enjoy!

Iced White Chocolate Mocha

Service Size – 1 Cups

Prep time – 15 min

Ingredients

1. 1/2 cup of coffee
2. 1 cup of coconut milk
3. 1 tbsp cinnamon
4. 2 tbsp cacao butter
5. ½ tsp steview (4 drops)
6. 1-2 tbsp of MCT oil (Optional)

Instructions

1. Make 1/2 cup of coffee pour into cup
2. Melt 1 tbsp of cacao butter over stove top
3. Add 4 drops of stevia with the cacao butter
4. Once cacao butter is melted, pour it into the cup with the coffee
5. Pour ½ cup of coconut milk into the cup with coffee
6. Add 1 tbsp of cinnamon into the cup of coffee
7. Add 1-2 tbsp of MCT oil in the cup – optional benefits of MCT oil explained here
8. Use a frother to froth the drink
9. Add a few ice cubes and whip cream

Bulletproof Coffee

Serving Size – 1 ¼ Cup

Prep time – 10 min

Ingredients

1. 1 Cup of Coffee
2. 3 tbsp Cocoa Butter
3. 2 tbsp MCT Oil
4. ¼ cup Coconut Milk

Instructions

1. Pour 1 cup of hot coffee into a cup
2. Melt 1 tbsp of cacao butter over stove top then pour into the cup of coffee
3. Add 2 tbsp of MCT Oil
4. Add ¼ cup of Coconut milk
5. Stir & Enjoy

Pro Tip: Use a frother to give you a really clean blend

Sirloin Steak Pho

Serving Size – 1-2 People

Prep time – 20 min

Ingredients

1. 2 Cups Bone Broth
2. Sirloin Steak
3. Steak Seasoning
4. 4tbsp Avocado Oil
5. Ginger Powder
6. Sriracha Sauce
7. Cilantro
8. Onions
9. 4 tbsp Apple Cider Vinaigrette
10. 2 tbsp Worchester Sauce

Instructions

1. Thinly slice sirloin steak then place in a pot with 4 tbsp of avocado oil and grill.
2. Add steak seasoning on the steak.
3. Cook the steak for no longer than a few minutes.
4. Finely chop the cilantro & onions
5. Pour 2 cups of bone broth into the pot until boil
6. Once boiled turn off stove and immediately add 4 tbsp apple cider vinegar, 2 tbsp of worcester sauce, finely chopped cilantro, onions, steak, few dashes of ginger powder, the steak with the avocado oil, dash of sriracha sauce
7. Let the soup cool off a little and enjoy

MCT + Olive Oil Drink

Serving Size – 1 Cup

Prep time – 2 min

Ingredients

1. 1 Cup Water
2. 2 tbsp Olive Oil
3. 2 tbsp MCT Oil

Instructions 

1. Pour 2 tbsp of olive oil into a cup of water
2. Add tbsp of MCT oil into the same cup
3. Stir and enjoy

Cajun Salmon & Shrimp

Service size – 1 person

Prep time – 20 min

Ingredients

1. 4 tbsp Avocado oil
2. 3 tbsp Sriracha sauce
3. 1 tsp Cajun spice
4. 1 cup of shrimp
5. 1 fillet of salmon

Instructions

1. Thaw salmon filet and shrimp
2. Add 4 tbsp avocado oil, 3tbsp of sriracha sauce, 1tsp of cajun seasoning to the pan and bring stove to medium heat
3. After about 2 minutes add the salmon into the pan.
4. Cook each side for about 5 minutes then put on a plate and ready to serve
5. Add the 1 cup of shrimp into the pan and cook for about 5 min then put on plate and ready to serve.

Pro Tip: Let the oil cool down, as it does it will turn thick and can be used as a dipping sauce for your shrimp and salmon to help increase your fat content. Not to mention its super delicious.

Taco Salad

Service size 1-2 people

Prep time – 10 min

Ingredients

1. 1 Cup Lettuce
2. ½ Cup Olives
3. Parmesan Cheese
4. 5 tbsp Olive Oil
5. 3 tbsp Apple Cider Vinaigrette
6. Black Pepper
7. Salt

Instructions

1. Finally chop the lettuce then add about 1 cup into a bowl
2. Add olives into the same bowl
3. Add 5 tbsp of Olive Oil, 3 tbsp of apple cider vinaigrette, dash of black pepper and a dash of salt then stir.
4. Add parmesan cheese and enjoy