In recent decades we’ve heard more and more experts telling us about the link between proper nutrition and our health. Consequently, plenty of diet plans are emerging proposing ideas on how we can create well-planned and balanced meals. Some suggest we eat more fruit and veggies, while others like a keto diet are based on a high intake of fat and low intake of carbohydrates. Before we continue, we would like to recommend you, including the best keto supplements, if you opt for this kind of a diet regime.
What is a Keto Diet
A keto is a low-carb diet plan initially created to help manage more complicated forms of epilepsy in children. It got its name after the ketones that our bodies produce when we start to burn fat. The main reason why the keto diet receives such popularity lies in the fact that it is effective for weight loss.
The ketogenic diet plan is based on the idea that the person should intake 75% of fat, 20 % of protein, and only 5% of carbs. As we know, with a regular diet, our bodies use carbs, i.e. sugar for energy.
However, proponents of this diet, as well as experts, say that when a person cuts out the carbs and increases the intake of fat, the body starts to use fat to provide energy. This is the reason why people who are eating only keto meals lose weight quickly even if their diet is almost entirely based on fat.
Keto-Friendly Foods
For many people, the idea of basing your entire diet on fat sounds rather restrictive. Additionally, some are worried that it might be relatively unhealthy, especially in the long run. But the list of things you can eat while you are on a keto diet is much longer than people could imagine.
Of course, there are plenty of things that you need to avoid as well. The key is to take some time to get proper information about what kind of meals you can make and try to organize a balanced diet. Some of the keto-friendly foods are fish and shellfish, low-carb veggies, avocados, meat and poultry, eggs, cheese, and other dairy products. If you want to know more about keto foods, there are many articles available online.
When it comes to foods that should be avoided, keep in mind that these are mainly fruits and other foods that are packed with carbohydrates. Read some medicinal blogs if you are unsure about carb-rich foods that shouldn’t be included in your keto diet recipes.
Keto Breakfast Recipes
Bacon-Wrapped Egg Cups
Who doesn’t love bacon and eggs? But we can try them in other forms as well, can’t we? This is a great recipe for all of your keto followers. It takes less than 30 minutes to make, so it is a fantastic breakfast option when you are in a hurry. Use each egg cup as a little bacon basket by putting a bit of bacon at the bottom and put them in the oven. When they are baked, add eggs to the cups and return to the oven. That’s all – how long you will bake the cups depends on how runny you want the eggs. These marvelous keto cups are made with two ingredients only, they are gluten-free and paleo-friendly as well. Another reason why this is one of the best keto diet recipes is that it is simple to make, quick, and perfect for breakfast or as a snack. They are also exceptionally healthy as they are baked in the oven without oil.
Ingredients:
- 12 strips of bacon
- 12 large eggs
- pepper, to taste
Keto Breakfast Burrito Bowl
You probably think that tacos, burritos, and other junk food specialties need to be avoided at any cost. But is that so? Here is a recipe for an amazingly healthy keto burrito bowl – try it out, and you will see that you don’t have to give up on your favorite Mexican breakfast delicacy. You need burrito meat, cauliflower cilantro rice, and scrambled eggs, and you are good to go. In a large skillet fry the ground beef.
You can add taco seasoning and water, and keep it on the stove simmering for about five minutes. Push it to the side and add riced cauliflower, cilantro, and salt, and cook for 4 minutes. Then add the scrambled egg. Melt ghee and pour into the egg and scramble per your preference. When it is done, mix with other ingredients.
Ingredients:
- ½ pound ground lean beef
- 1 tablespoon keto taco seasoning
- ¾ cup of water
- 1/3 cauliflower head, riced
- 2 tablespoons cilantro chopped
- 1 teaspoon ghee
- 3 eggs
- Salt and pepper
Keto Meal Bombs with Sugar-Free Maple Syrup
Finding something healthy to grab quickly in the morning can be a challenge even when you don’t introduce any special changes to your diet, let alone when you opt for a keto. But this amazing keto meal bomb is perfectly tasty, nutritious, and easy to make. What’s more, you can eat them for breakfast, as a snack in the afternoon and for dinner.
They have all the ingredients of a good morning meal, and they are simple to make and store. If you are eating them in the morning, we recommend that you use sugar-free maple syrup as a topping. Here we will explain how to make these delicious morning bombs. Put the almond flour, baking powder, and baking soda, and combine them in the food processor. Add the butter, continue processing, and add sour cream, egg, and apple cider vinegar.
In a separate bowl, mix eggs, sausages, bacon, and cheese and add the biscuit mixture. Mix until combined, place the balls in a muffin tin, and bake them.
Ingredients:
- 2 Cups Blanched Finely Ground Almond Flour
- 2 Teaspoons Baking Powder
- 1/4 Teaspoon Baking Soda
- 4 Tablespoons Cold Butter, Cubed
- 1/3 Cup Sour Cream
- 1 Large Egg
- 1/2 Teaspoon Apple Cider Vinegar
- Pinch of Salt
- 6 Ounces of Cooked Breakfast Sausage, crumbled
- 6 Large Eggs, Scrambled
- 4 Slices Cooked Bacon, Crumbled
- 1/2 Cup Shredded Cheddar Cheese
Bacon and Egg Wraps
What are the two most commonly used ingredients when you are on a keto diet? If you are thinking about some type of meat and eggs, you guessed it right! The good thing is that you can make a bunch of good combinations with these ingredients and never be bored. It is even better if you can add some cheese. If you want to live like a real Southerner but still follow the keto regime, then these delicious low-carb wraps are an excellent choice for you.
The most important is to look for low-carb wraps in your local supermarket. Besides this, you need cooked bacon, eggs, cheddar, avocado, salsa, and spices per taste. First, cook the bacon until crisp. Then, cut it in half and separate meat from the fat. Cut the avocado. In another pan, make scrambled eggs with cheddar. Place the wraps on the preheated pan and add eggs, avocado bacon, and cheese. Put a tablespoon of water and cook for a minute or two.
Ingredients:
- 2 Zero-Carbohydrate Wrap
- 3 slices of bacon
- 2 large eggs
- ½ cup grated cheddar
- 1/ 2 sliced avocado
- ¼ cup of salsa
- Salt & pepper
Chocolate Waffles
Seriously, you might think? Waffles and chocolate when you are on the keto diet sound impossible. However, this recipe will show you that it is not impossible at all to enjoy your favorite breakfast option even when you are on such a strict diet plan. They are easy to make, thus, they should be included in keto diet plans for beginners.
To make these waffles, you need low-carb cocoa powder, coconut flour, baking powder, egg, water, and coconut oil. Combine all the ingredients with a mixer. Add water slowly and continue whisking until the mixture becomes consistent like a pancake mixture. Add oil to the waffle iron, so the mixture doesn’t stick, preheat it, and put the batter with the spoon. Cook the waffles until they are crisp.
Ingredients:
- Low-carb cocoa powder
- 1 teaspoon coconut flour
- 1 teaspoon baking powder
- 1 egg
- 2-3 tablespoons of water
- 1 teaspoon of coconut oil
Conclusion
Low-carb diets can seem challenging at first glance because people have the feeling they don’t have plenty of ingredients to work with. However, when you look at these, as well as other keto diet recipes, you see that the only thing you need is a bit of creativity and information about keto-friendly foods, and you can make wonderful meals. Do you have some delicious keto breakfast recipes that you would like to share with us? Let us know in the comments!
Author’s bio:
Catherine Wiley is a healthy food enthusiast and fitness instructor from Dorking, UK. She’s been a lifelong student of health and enjoys staying active with her husband, 2 young children, and dog Bentley in the beautiful Surrey Hills countryside.