7 Most Effective Keto Diet Meals You Can Make Ahead of Time In 2020
Channel: Health Shade
Date: 2020-05-06

7 Most Effective Keto Diet Meals You Can Make Ahead of Time in 2020

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1. Keto Buffalo Chicken Chopped Salad

Keto Buffalo Chicken Chopped Salad 

KetoDiet

Bacon? Blue cheese? Buffalo sauce? Say no more. This super salad is packed full of nutrients and takes only about 20 minutes to prep ahead of time. With 17.2 grams (g) of carbs (yet 8.7 g net carbs) and 46.4 g fat, this salad also gets you fiber, potassium, and protein. Net carbs, while not recognized by an official scientific body like the Academy of Nutrition and Dietetics or the Office of Disease Prevention and Health Promotion, are total carbs minus fiber and sugar alcohols, per Atkins.com. Some keto dieters count these instead of total carbs because it suggests how much food might spike your blood sugar. Though keep in mind this is a rough estimate. As DakotaDietitians.com notes, many factors, including how processed something is, can affect how much a portion of food may impact blood sugar. Long story short, take a food’s net carb amount with a grain of salt. For this recipe, in particular, be mindful of what brand of sauce you use — many prepackaged sauces contain added sugars.

Recipe:

Buffalo chicken:

285 g cooked diced chicken (10 oz)
3 tbsp butter, melted (43 g/ 1.5 oz)
1/4 cup Frank's RedHot sauce or Sriracha chili sauce (60 ml/ 2 fl oz) - you can make your own chili sauce

Salad:

1 large romaine lettuce, chopped (285 g/ 10 oz)
4 slices crisped up bacon, crumbled (64 g/ 2.3 oz)
1 small carrot, diced (60 g/ 2.1 oz)
1/4 cup banana peppers or green bell peppers (30 g/ 1.1 oz)
4 green onions, thinly sliced (60 g/ 2.1 oz)
1/2 cup halved cherry tomatoes (75 g/ 2.6 oz)
1/4 cup crumbled blue cheese (34 g/ 1.2 oz)
1 large avocado, diced (200 g/ 7.1 oz)

Dressing:

6 tbsp ranch dressing (90 ml/ 3.2 fl oz) - you can make your own Keto Ranch Dressing
2 tbsp crumbled blue cheese (20 g/ 0.7 oz)
1 tbsp buffalo sauce or Sriracha chili sauce (15 ml)


2.Cauliflower Hummus With Harissa Crackers

When you’re on a restrictive diet like keto, filling your carb-shaped void with snacks is a must. Because chickpeas and other legumes are high in carbs, hummus is usually a no-no. But this cauliflower hummus work-around is just as tasty and meets the keto criteria with 18.33 g total carbs and 4.96 g net carbs. To give the cauliflower an extra kick, pair it with these easy-to-make harissa crackers also included in the recipe.

Hummus:

2 cups cauliflower
1 clove garlic
Juice of 1 lemon
1 tablespoon tahini
1 teaspoon cumin
½ teaspoon salt
5 tablespoons extra virgin olive oil
To serve: black pepper, chopped fresh parsley, olive oil.
Crackers:

1 cup milled flax seeds
2 large eggs
2 teaspoon harissa paste
2 tablespoons almond meal
½ teaspoon salt
To Serve: a selection of vegetable crudités and olives.


4. Keto Sloppy Joe Skillet Dinner
This dinner dish is rich, savory, and so full of flavor you wouldn’t even know it’s a keto recipe. Great for batch cooking, this recipe requires only a handful of ingredients found around the house, and it has 6.8 g carbs and 5.1 g net carbs. You can pile your sloppy joe on a low-carb bun or into lettuce cups for an added crunch, or serve on top of mashed cauliflower.

Since all sloppy joe mixes have loads of sugar we’re making our own. Don’t worry, it’s super simple and quick! You’ll need:

butter

ground beef – we choose grass-fed beef

bell pepper

onion

garlic

onion powder, garlic powder, chili powder, salt

crushed tomatoes – you can also use unsweetened tomato sauce

brown “sugar” – we use the sugar substitute Swerve

Worcestershire sauce or even soy sauce or tamari

mustard

WHAT’S THE CORRECT WAY TO BROWN GROUND BEEF?
Yes, there is a correct way to brown ground beef. Here’s what you’ll do:

Heat the butter in a large skillet over medium-high heat. You want the meat to fry not steam so make sure the pan is hot before moving on.

Add the ground beef to the skillet and use a spatula or the back of a wooden spoon to break into large pieces then DO NOT TOUCH IT for at least 3 minutes. Then ensures that it will brown.