Especially for meals during the week, I like to find recipes I can cook and eat there and then. Yet that I can make far to much of and warm up for the next couple of days.
This is a pretty satisfying meal, and tastes great warmed up again too.
Ingredients – serves 4
8 Chicken Thighs on the bone
285g jar of Sun-dried tomatoes
6 slices of smoked bacon
100ml of Dry White Wine
100 ml Double Cream
1 tablespoon of butter
Chicken Stock to cover
4 cloves of Garlic
Take a pan with a lid. Then with the butter brown and seal the chicken thighs, on a high heat. Remove the chicken. Turn down to a medium heat, chop up the bacon, onion and garlic and cook for a couple of minutes. Drain the sun-dried tomatoes, and throw them in the pan. Then add the chicken, mushrooms and thyme. Pour in the white wine. Then pour in enough chicken stock to 3/4 cover the chicken. The juice will rise as fat comes out of the chicken. Turn to a high heat and bring to the boil. Then turn to a low heat, and put the lid on the pan. Simmer for an hour. Add the cream, and warm through for a couple of minutes and serve.
Per portion; you are looking at around 820 Calories, Total Carbs 12g (6%), Protein 48g (26%) and Fat 57g (68%). These figures are taken from MyFitnessPal, so you could argue the figures up and down a bit but you get my point.
The photos show a side portion of cabbage cooked in butter. I haven’t included this in the totals. As you could have a huge range of side dishes that suits your needs. If you need stricter carb grams, you can omit the sun-dried tomatoes, mushrooms and onion. It would still taste nice with a good side dish.
I am an Ambassador for KETONE.IO by Limited Labs – use coupon STEVEN for 10% off storewide. Check out their product range here ltdlabs.com/steven
There are a lot of options to create really nice burgers, with combinations of herbs and spices. I try to keep my cooking fairly simple, so the burgers themselves are pretty plain. However there is plenty on flavour on the plate, with help from the cheeses, egg, and side vegetables.
Ingredients – Serves 4
For the Burgers –
500g Beef Mince
150g Mozzarella Ball
250g Halloumi Cheese
Butter to fry.
Salt and Pepper to taste
On the side –
12 Cherry Tomatoes
Butter to fry
Portion a 500g pack of mince into 4, and portion the mozzarella into 4. Take a portion of mince, and flatten it on your hand, place the mozzarella in the middle of the mince. Fold the mince around the mozzarella, making sure there are no gaps. Shape into a burger shape by hand. Fry the burgers for 7/8 minutes on each side, on a medium heat. The halloumi packs I buy are in a rectangle box shape. So I slice across the cheese to make 4 large slices. I fry these for a couple of minutes separately. To plate up, I put the halloumi on the plate first, with the burger on top, then a fried egg on top if you wish.
For the side dish I fried some chopped onion in butter. Once soft I halved the cherry tomatoes, and cooked for another couple of minutes. Then I added chopped cabbage for another couple of minutes.
Per portion; you are looking at around 804 Calories, Total Carbs 14g (7%), Protein 54g (28%) and Fat 57g (65%). These figures are taken from MyFitnessPal, so you could argue the figures up and down a bit but you get my point.
Some Sunday afternoons you just need a cup of tea and some fudge.
Ingredient’s – 16 one inch squares of fudge
150g of some good quality smooth Peanut Butter
150ml extra thick Double Cream
1/2 teaspoon of Vanilla extract
1/4 teaspoon Xanthan gum
8 cubes of 90% Dark Chocolate
Cooking Instructions – 15 minutes.
Warm the butter through but don’t heat it up too much. Add the butter and the other ingredient’s into a mixing bowl or food processor, excluding the strawberries and chocolate. Mix thoroughly, and put the mixture on a baking tray and spread out to about 2cm deep.
Melt the chocolate in a microwave, and put into a food processor with the strawberries and mix. Spread the chocolate mixture over the fudge. Put into the fridge overnight and consume at your leisure.
Per portion; you are looking at around 140 Calories, Total Carbs 8g (20%), Protein 3g (7%) and Fat 12g (73%). These figures are taken from MyFitnessPal, so you could argue the figures up and down a bit but you get my point.
I am an Ambassador for a Ketogenic Sports Drink called #KETONEIO by @ltdlabs – use coupon STEVEN for 10% off storewide. Check out their product range here ltdlabs.com/steven – I also contribute to their weekly newsletter “The Ketogenic Playbook” at https://ltdlabs.com/newsletter/
Really easy to make. A lot of the flavour comes from the smoked cheese, so don’t skimp on it. I used Chicken Heck Sausages for ease. However you could easily use normal diced chicken.
Ingredients – Serves 2
340g Chicken Heck Sausages – £3 at the time of purchase.
40g Chorizo – £0.50
125g Smoked Cheese – £1.25
Half a Small Red Cabbage – £0.40
100g Sliced Greens – £0.40
1 Medium Onion – £0.20
4 cloves of Garlic – £0.20
2 tablespoons of Butter – £0.20
Instructions – Cooking Time – 25 minutes
In a large pan. Melt the butter, chop the sausages into cubes. Cook on a medium heat for 10 minutes.
Then chop the onion and garlic, add to the pan and cook for a further 5 minutes. Chop the red cabbage and add to the pan with the sliced greens. Cook for another 5 minutes.
Slice up the cheese and chorizo. Stir through, and cook for another 5 minutes.
Per portion; you are looking at around 720 Calories, Total Carbs 13g (8%), Protein 58g (32%) and Fat 48g (60%). These figures are taken from MyFitnessPal, so you could argue the figures up and down a bit but you get my point. Per portion you are looking at a cost of around £3.10.
This is a really quick easy dessert, which I really enjoy. However there is a note of caution. I am not a big fan of natural sweeteners, so this recipe does not include them. I have been low carb for over a year, so the Strawberries and Lemon juice made it sweet enough for me. However my wife who does not do Keto, said it needed some extra sweetness. So I would recommend that if you are in the early stages of Keto, then maybe add some Stevia or equivalent. If you are fully fat-adapted you should be fine.
Ingredients – Serves 2
200g Cream Cheese – £1 at the time of writing.
100ml Whipping Cream – £1
6 Strawberries – £2
Juice from half a Lemon – £0.60
2 teaspoons of Chai seeds – £0.20
2 Cubes of 90% Dark Chocolate – £0.30
Instructions – Prep Time: 10 minutes.
Take all the ingredients and throw them into a blender, and blitz…. ermm that’s about it really haha. Just spoon the mixture into a bowl or glass.
Per portion; you are looking at around 647 Calories, Total Carbs 12g (10%), Protein 7g (6%) and Fat 44g (84%). These figures are taken from MyFitnessPal, so you could argue the figures up and down a bit but you get my point. Per portion you are looking at a cost of around £2.55.
I am in a Keto Maintenance mode at the moment, so I am not worried about losing weight. So a 647 calorie dessert does not worry me. If you are counting calories, then I would recommend omitting the Chai Seeds and Dark Chocolate. This will make it easier to fit the dessert into a calorie controller ketogenic diet.
A hearty simple stew. Stew’s work best with hard vegetables, like carrots and turnips. However these are also on the higher end of the carb scale. I am ok with this, if I make a stew I make it with vegetables that go well in the stew. I am in a maintenance mode with Keto at the minute, meaning I am not looking to lose a lot of weight. I am also training for a marathon, so I don’t feel the need to be super strict. However if you are just starting out on your keto journey, or if you are still targeting significant weight loss. Then I would recommend making the stew without any vegetables, then have vegatables that fit your macros as a side dish perhaps.
Ingredients – Serves 6
6 Chicken thighs with skin on – at time of purchase £2
12 Slices of bacon, cheap fatty bacon is fine – £2
In a large pan, that has a lid. Melt the butter and coconut oil. Brown the chicken thighs, chop up the bacon and brown that a bit too. Add chopped garlic, chilli, and coconut flour. Stir through and cook for a couple of minutes. Add enough chicken stock to cover everything, and bring to the boil. Put on the lid. Turn to a simmer, and cook for an hour.
Remove the thighs. Remove the meat and skin from the bones. Chop the meat and skin into smaller pieces and add back to the pan. Chop up the vegetables, add to the pan. Add more stock to cover everything if needed, put on the lid. Cook for another hour. If you think there is too much stock, leave the lid off for a bit. With 15 minutes to go stir in some Coconut milk, and continue to simmer.
Per portion; you are looking at around 447 Calories, Total Carbs 16g (13%), Protein 27g (22%) and Fat 35g (65%). These figures are taken from MyFitnessPal, so you could argue the figures up and down a bit but you get my point. Per portion you are looking at a cost of around £1.25.
Pancake Day or Shove Tuesday is just around the corner. So I made up a batch of Keto Pancakes today, just to make sure they tasted nice…. and they do. So I will be doing exactly the same this coming Tuesday. Obviously my childhood favourites of lemon and sugar are out, but there are plenty of keto alternatives you can experiment with.
Put the cream cheese in a blender and crack the eggs in too. Blitz it. Add the coconut flour and baking powder. Blitz it again. Done. Pretty simple eh? Cook the pancakes as you would normal ones.
Per pancake; you are looking at around 150 Calories, Total Carbs 4g (9%), Protein 6g (13%) and Fat 13g (78%). These figures are taken from MyFitnessPal, so you could argue the figures up and down a bit but you get my point. Per pancake cost is around £0.35.
I made savoury ones. For these I grated some cheddar cheese, and chopped up some ham.
The sweet ones were 150g of double cream, and 75g raspberries. Blended them into a sauce.
Grate the cheese, and chop the pepperoni into smaller bits. I grate my own cheese, as pre grated cheese in the UK has added potato starch. Presumably to stop the cheese from sticking together.
I used a none-stick frying pan, on medium to high heat. Sprinkle the cheese into the pan with the pepperoni. Keep an eye on it, when it has formed a hard crust on the bottom, turn it over and give it a couple more minutes. Cut into quarters, and you are done.
The snack per serving; you are looking at around 250 Calories, Total Carbs 1g (1%), Protein 14g (23%) and Fat 20g (76%). These figures are taken from MyFitnessPal, so you could argue the figures up and down a bit but you get my point. The snack per person/portion is around £0.40.
This was my first attempt. I was originally looking for work lunch ideas, as I am getting a bit bored with egg or meat salads. I don’t think this recipe would work as a lunch meal in its current version. I envision it as a snack, for when I am out walking or at the cinema. However I will do some experimenting. Maybe add some chopped cherry tomatoes to give it more of a pizza feel, as well as different vegetables like spinach and mushrooms. Then I might get to a version I would be happy with for a lunch option.
As well as my blog, you can catch me on:
Instagram – @ketogenicendurance
Facebook page – Ketogenic Endurance
Twitter – @ketoendurance
Reddit – Sub group – /r/ketogenicendurance
For more information on what I am doing and why, please see my “About Me” page.
If you are a company or you would like to make a donation, please see my “Ambassadorship” page.
Heat the butter in a non-stick pan. Brown the mince. Add the spices, chopped onion, garlic, pepper and chilli. Turn down to a simmer and cook for 20 – 30 minutes with the pan lid on. Stir through fresh torn parsley and coriander at the end.
Whilst the Mince is cooking, make some Guacamole. I use a mini food processor. I put in the flesh from the avocado’s, juice from the lemon, fresh parsley and tomatoes into the processor and blitz.
When everything is done, I take a lettuce leaf. Spoon some mince in, sprinkle some cheese on, and then add dollops of avocado and sour cream. Awesome!!!
The full meal per serving; you are looking at around 890 Calories, Total Carbs 23g (11%), Protein 44g (20%) and Fat 66g (69%). These figures are taken from MyFitnessPal, so you could argue the figures up and down a bit but you get my point. The meal per person is around £2.50.
Just to confirm I work in Total Carbs not Net Carbs. So this meal may look high in Carbs due to the Avacado, pepper and onion. You could always omit the pepper and onion if you were being really strict.
I love Thai Curries. I spent a few months travelling around Thailand when I was younger, it is a wonderfully strange place. I tell you what as well, there isn’t many overweight Thai people. Yet their food is really satisfying, fresh and tasty.
Like all good Keto recipes, they can be amended at will. You can make them spicy or mild, and you can add whatever veg you want. I obviously skip the rice, and in this version there are carrots and mangetout. Which are higher carb than some may be able to handle, so just add whatever veg you want.
A great thing about this meal, is my wife can eat the same meal as me. She just has a bit of rice with it. She believes in Keto, but it didn’t suit her. She follows the Perfect Health Diet now, which is also a sensible way of eating.
Take the ingredients for the paste. Cut the lime in half and squeeze the juice into a mini food processor/blender. Chop the remaining paste ingredients and add to the blender. Blitz it into a paste. Add a bit of water if needed.
Take your wok (or equivalent), heat the coconut oil. Then add the paste, then coconut milk, fish sauce, and the chicken. Bring it to the boil, then simmer until the chicken is cooked. Depending on how much time you have, depends on what you do with the chicken. If you have a while, put the thighs in whole and simmer on a low heat for longer. If you have less time, dice the chicken and cook on a higher heat.
Use whatever veg you like, in any way you like. I prefer just to cook the veg in the sauce with everything else. I think harder veg goes better in these curries, like peppers, carrots and mangetout etc; but really put in whatever fits your version of Keto.
The full meal per serving; you are looking at around 700 Calories, Total Carbs 15g (10%), Protein 38g (22%) and Fat 53g (68%). These figures are taken from MyFitnessPal, so you could argue the figures up and down a bit but you get my point. The meal per person is around £3.25.