The only way to properly follow a ketogenic diet is by consuming the exact amount of the most important macronutrients. Usually, the meals can be complicated and can take a long time to prepare. People who work for most of the day will never find the time to prepare these long meals. Because of this, they quit the diet before it even starts to show serious results.
However, all is not lost and this article will prove exactly that. Keep reading to learn a number of recipes for quick keto meals that can be prepared in less than 30 minutes. By following these recipes, anyone will be able to handle a ketogenic diet, without having to worry about complicated food preparation.
Anyone who follows a ketogenic diet knows that it revolves around proper nutrition and food consumption. We all know how to prepare breakfast or a snack that is low in carbs and high in fats, fitting the rules set by the keto diet. This is exactly why the article will focus on lunch meals and quick keto meals for dinner.
When it comes to keto meals, especially lunch ones, you need to be really innovative or you will end up eating the same food every day. I am sure eating a spinach salad every other day is not exactly what you expected from a keto diet. Nevertheless, the only thing you need to keep in mind before reading further is that these meals are intended to be high in fat.
This might seem unusual to you, but that’s actually what every ketogenic diet is about. Getting the body to reach a state of ketosis, where it burns fats into energy, instead of burning other macronutrients. Weight loss is guaranteed if you follow the simple rules of any ketogenic diet. Knowing a dozen recipes about keto meals will help you immensely. For that reason, we have compiled a full list of keto recipes for lunch and dinner.
When it comes to ketogenic diets, dinner is the most important meal of the day. However, even though you shouldn’t stress yourself too much about lunch, you still need to prepare meals that are fitting for a keto diet. Here are 3 recipes for quick keto meals in 30 minutes:
1. Cauliflower Fried Rice
Lunch is usually the meal you have the least time for. Because of that many people just buy or order take out. However, that’s not going to work if you are on a ketogenic diet. This is a very simple recipe that you can do very quickly. Not to mention that it has a great taste and is perfect for your keto diet. These are the ingredients:
- 1 cauliflower cut into florets
- Thinly slices scallions
- 2 diced celery stalks
- 1 cup of frozen peas
- 3 minced garlic cloves
- 2 diced carrots
- 1 tbsp. of minced ginger
- 3 tbsp. soy sauce
- 2 tbsp. of vegetable, coconut or peanut oil
- 2 tbsp. of rice vinegar
- 1 diced red bell pepper
If you want, you can also add an egg on top of it to add flavor as well as increase the fats of the meal.
2. Keto Sushi
People love to eat sushi and most tend to give it up because of their keto diet. However, a sushi meal is possible even while you are on a ketogenic diet. It’s a very simple recipe that anyone can make. Here are the ingredients:
- 1 nori wrapper
- ½ avocado
- 1.5 oz. cream cheese
- 1 cup chopped cauliflower
- ¼ cup of cucumber
- 1 tbsp. coconut oil
- Some soy sauce
The great thing about this recipe is that you will prepare and cook it in about 20 minutes. It’s one of the few quick keto meals on the go since you can serve it in less time than most meals.
3. Italian Chicken Meal
This is a recipe that comes in handy for people who are very busy and don’t even have 30 minutes to prepare a keto lunch for themselves. It’s a meal that you can prepare once (for example on Sunday) and then eat it through the whole week. It will take you about 30 minutes to make it and you will be set for the whole week. These are the ingredients:
- ½ tbsp. pepper
- 2 tbsp. basil
- 2 tbsp. marjoram
- 1 tbsp. paprika
- 1 tbsp. salt
- 2 tbsp. rosemary
- 2 tbsp. thyme
- 2 lbs. boneless and skinless chicken breasts (cut into bites)
- 1 chopped red onion
- 1 and ½ cup broccoli florets
- 1 chopped zucchini
- 2 tbsp. minced garlic
- 1 cup plum tomatoes
- 2 tbsp. olive oil
- 2-4 cups of cooked rice
Just remember, to make enough of this meal for the whole week you will need to add additional meat and rice.
As it was mentioned above, dinner is indeed the most important meal of a ketogenic diet. Usually, it takes the longest time to prepare and it’s also the most complicated meal of the day. Eating correctly for dinner is crucial for a successful keto diet which is why we picked 3 of the best and easiest dinner recipes.
First things we first, we have to mention that meat is the basis of every ketogenic dinner. For that reason, we have divided these recipes into 3 categories: poultry, pork and beef, and fish. This section will feature one recipe for each category.
1. Tuscan Garlic Chicken
This is one more meal that can be prepared in less than 30 minutes. It tastes like it was prepared at the best restaurant in town. The meal is quite simple as it features pieces of chicken covered with a fantastic creamy garlic sauce. The ingredients are:
- 1 and ½ pounds of thinly sliced boneless, skinless chicken breasts
- 1 cup of heavy cream
- 2 tbsp. olive oil
- ½ cup chicken broth
- 1 teaspoon Italian seasoning
- 1 teaspoon garlic powder
- 1 cup chopped spinach
- ½ cup sun-dried tomatoes
- ½ cup of parmesan cheese
The good thing about this meal is that you can also make it for lunch but instead of serving it with meat you can just put the sauce on pasta.
2. Fried Rice with Pork
This is a meal that you can usually order at a Japanese restaurant or a ramen shop. However, for the purpose of your ketogenic diet you need to make a few changes to it, so it’s better to prepare it yourself.
The rice will give you a lot of carbs, which means that you need to take caution when you pick some of the other ingredients. When it comes to a ketogenic diet, it’s essential to never go above the suggested amount of carbs. In the meantime, here are the ingredients for this recipe:
- 2 eggs
- 2 cloves of chopped garlic
- 100g of pork belly
- ½ head of cauliflower
- 2 spring onions
- 2 green capsicums
- 1 teaspoon of black sesame seeds
- 1 teaspoon of pickled ginger
- 1 tbsp. soy sauce
This is a perfect meal for anyone who wants a little Japanese cuisine in his keto diet. Just make sure you don’t go overboard with the carbs in this meal. The rice has enough which means you don’t need to add other ingredients that are rich in carbs.
3. Tuna Fish Salad
Last but not least, we have a meal that has fish in it. This recipe is extremely easy to prepare because it's just a simple tuna salad. Keep in mind that a meal like this one should be prepared with fresh tuna fish. Canned tuna usually have poor quality, however, it will still work for this recipe. As you know, tuna is the perfect food if you want to lose weight.
That’s why this recipe is great while you are on a ketogenic diet. These are the ingredients:
- 2 cups of mixed greens
- 1 diced tomato
- 10 Kalamata olives
- ¾ cup chopped fresh mint
- ¼ cup of chopped parsley
- ½ diced avocado
- 1 sliced green onion
- 1 can of light tuna
- 1 tbsp. extra-virgin olive oil
- 1 tbsp. balsamic vinegar
- ¼ teaspoon of fine sea salt
- ¾ teaspoon cracked black pepper
There is nothing simpler than this recipe, so whenever you are extremely busy this should be your meal of choice.
"Between work, school, and the gym, I don't always have time to cook up a big breakfast. In the morning I just throw one of the meal replacement shake packets in my bag and go. Plus they fill me up without killing my macros for the day! I drink the vanilla flavor which honesty taste just like a milkshake."
All in all, we come to the conclusion that preparing ketogenic meals doesn’t have to be really complicated. Many people can’t afford to spend hours cooking special meals that will fit their keto diet. That’s exactly why we created this list of quick keto meals that will make your life simpler.
Following your keto diet shouldn’t be a cause of stress which is why you should check out these recipes as soon as possible. Spend extra time on the dinner recipes because that is the most important meal while you are on a ketogenic diet. There are tons of recipes that can be found on the internet; however, the ones that we picked are a sure way of following your diet exactly as you are supposed to.
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