Category: Recipes

Alright, lately I’ve been obsessed with finding recipes and food for weight loss that I personally enjoy eating, especially Keto-friendly ones. To keep track of all my discoveries, I decided to just make this menu.

Microwave-Cooked Eggs

• Eggs (I usually eat 4)
• Shredded cheese (mozzarella or cheddar) – optional
• Salt and pepper to taste

Microwave on high for 2 minutes (depending on microwave)

Air-Fried Chicken Drumsticks

• Chicken drumsticks (skin removed)
• Spices
• 1 Anaheim pepper

Healthy Keto Protein Smoothie

• 1 tbsp Navitas Acai powder
• 2 frozen strawberries
• 1 :ratio keto yoghurt (if not available, get Two Good yogurt – on 3 g of carbs)
• 1 scoop pure protein powder
• 1 tablespoon of Matcha green tea powder
• Almond milk
• 1 tablespoon Chia seeds

Keto Chicken Rice Soup

• 2 x 8 oz packs of Shirataki Konjac rice
• Chicken broth
• Chicken breast (pregrilled from Costco)
• Salt to taste

Keto Rice with Tomato Sauce

• 2 x 8 oz packs of Shirataki Konjac rice
• 1 8oz can of tomato sauce
• 1 tsp of Italian seasoning
• 1 tsp of oregano
• 1/2 tsp of black pepper

Riced Cauliflower or Konjac Rice With Scrambled Eggs & Minced Beef

• Riced cauliflower or Konjac rice
• Eggs
• Minced beef

Keto Spaghetti

• 2 packs Healthy Noodle (from Costco) – 120 calories
• 1 18oz can of tomato sauce (105 calories)
• Minced beef (optional)
• Parmesan cheese (optional)

Air Fried Tofu

• 1 pack tofu sliced into 1 inch cubes
• Canola oil spray
• Sea salt

Grilled Asparagus

• Asparagus
• Canola oil spray
• Salt and pepper

Celery & Hummus

• Celery
• Hummus

Iced Green Tea

• Green tea with Matcha
• Erythritol

Vegetable Stir Fry With Chicken

• Vegetable medley (Costco)
• Lee Kum Kee Supreme soy sauce (0 carbs)
• Pre-grilled chicken breast (Costco)

Broccoli, Chicken & Egg Scramble

Spicy Mexican-Style Riced Cauliflower

• Spicy Mexican-Style Riced Cauliflower (Trader Joes)
• Pre-grilled chicken breast – optional (Costco)

Riced Cauliflower Stir Fry With Chicken Breast

• Riced Cauliflower stir fry (Trader Joes)
• Pre-grilled chicken breast (Costco)

Peanuts

Whisps Crisps

Keto yoghurt

No Sugar Keto Cups

Beef Jerky

Coffee

• Nespresso coffee
• Frothed milk
• 1/4 tsp Erythritol (or Stevia or Monk fruit)
• Cinnamon

Pickles

Pickles are very low calorie and low carb.

Cheese Sticks

Cheese sticks are very low carb, but high in protein and calories.

Garlic Spinach With Ground Beef

• Frozen spinach (steamable in bag)
• Minced garlic
• Lemon juice
• Ground beef
• Olive oil
• Salt and pepper to taste

Cucumbers Slices Dipped in Salt & Distilled White Vinegar Solution

Red’s Egg’wich

$12 at Costco

Egg Whites

• $9 at Costco
• High protein, low fat, low carb

	Egg White	Whole Egg
Calories	18	71
Protein	4 grams	6 grams
Fat	0 grams	5 grams

Extra Lean 96/4 Ground Beef

• $10 at Smart n Final
• 96% lean / 4% fat
• Top it with a slice of mozzarella cheese and eat without as is (no bun or condiments)
• 1 patty contains
  • 112 grams
  • 150 calories
  • 25 g protein

If you like grilled asparagus, here’s an easy way to make it without firing up the outside grill.

Ingredients

• Asparagus, Refrigerated (I get mine at Costco)
• Sea salt
• Pepper
• Canola oil spray

Instructions

1. With the grill plate inserted, turn on your Ninja Foodi, hit the Grill button until its set to MAX, set the time to 7 minutes, and hit the START button
2. Snap off the ends (white part) of the asparagus
3. When the grill is preheated, spray the grill with Canola oil, lay the asparagus flat on the grill, spray Canola oil on the asparagus, and sprinkle on some salt and pepper
4. Half way through grilling flip the asparagus
5. When it’s done, just remove it (I use tongs) and eat!

So, I’m currently trying this Keto diet which calls for low carbs. Since french fries are not low carb, I needed a substitute. Tofu seems to fit the bill thought it’s a lot more expensive that potatoes. Anyway, the one I’m eating is from Costco. It’s rated “Firm” with a rating of 4 out of 6 on the firmness scale. One pack contains 5 servings and each serving contains 70 calories and only 1g of net carbs (fiber doesn’t count). So, one pack contains 350 calories.

Here’s a recipe to make air fried tofu cubes.

Ingredients

• tofu
• salt

Instructions

1. Cut the tofu into 1 inch cubes and sprinkle on some salt
2. In Ninja Foodi, hit air fryer button and set time to 20 minutes
3. After preheating, spray canola oil on air fryer basket and put tofu in
4. Halfway through cooking, flip or stir tofu, spray canola oil on tofu and sprinkle on more salt
5. When done, remove and eat

If you’re looking for a healthier alternative to French fries, here’s one.

Ingredients

• Baby creamer potatoes
• Seasoning (I use Bruschetta seasoning mix)
• Olive oil

Instructions

1. Wash potatoes
2. Cut potatoes in half
3. In a bowl, slather potatoes in just enough olive oil to wet the surface of each potato
4. In a bowl, sprinkle on seasoning and mix
5. Preheat air fryer to 400 F
6. Add potatoes to air fryer and cook for 10 minutes
7. Flip potatoes
8. Cook for another 10 minutes
9. Eat

Chicken breast meat is packed with protein and very little fat. But, it often comes out dry after baking. Here’s a recipe that is quick to cook and results in a more tasty, tender meat.

Ingredients

• Chicken breast
• 1.5 tsp salt
• 1 tsp ground black pepper
• 1 tsp ground mustard
• 1 tsp smoked paprika
• ¼ tsp cayenne pepper
• 1 tbs canola oil or olive oil

Instructions

1. Mix all spices in a single spice dispenser
2. Cut up the chicken breast into 1 inch wide strips
3. In a bowl, rub olive oil over the chicken strips and sprinkle on the seasoning. Mix with hands to ensure complete coverage. 
4. Set air fryer to a target thermometer temperature of 165 F.
5. Insert thermometer such that tip is at center of thickest part of one chicken strips
6. When air fryer has preheated, put all strips in
7. When half way done, turn strips over
8. When target temperature reached, remove legs and let stand for 5 minutes
9. Eat

Here’s another high protein, easy-to-cook, delicious meal for you.

Ingredients

• 2 cups frozen broccoli
• 1.5 cups chicken breast (for simplicity, I get precooked grilled chicken strips at Costco)
• 4 eggs
• 1/2 cup firm tofu (available at Costco)
• Shredded mozzarella cheese
• Salt n pepper to taste
• 10 tablespoons olive oil

Instructions

1. Put olive oil in 10″ pan on medium-high heat
2. Add tofu to pan and cook
3. Defrost broccoli in microwave and add to pan
4. Heat up grilled chicken in microwave then add to pan
5. Sprinkle on some salt and pepper
6. Add 4 eggs
7. Sprinkle on some shredded mozzarella cheese
8. Scramble
9. Eat

This recipe is also good without the chicken.

Get > 40 grams of protein in a yummy smoothie drink.

Ingredients

• Silk Unsweetened soy milk (7 g protein per cup)
  You can also use unsweetened almond milk but that has only 1 g protein per cup.
• Ratio KETO Friendly Dairy Yogurt (15 g protein. 2 carbs)
  or any Vanilla greek yoghurt with no or very little added sugar
  or Two Good vanilla greek yogurt (only 3 g of carbs but 12 g of protein)
• 1 scoop of 100% whey protein (25 g protein, 0 carbs)
  Nutricost Whey Protein Concentrate (Unflavored) 2LBS
• 3 frozen strawberries
  (low carb, 3.58 millimoles anti-oxidants per 100g)
• 1 tbsp of Navitas Acai Powder
  Acai has way more anti-oxidants than any other food. 15,405 mmol compared to 4,669 mmol in blueberries per 100 grams.
• 1 tbsp of Chia seeds
  (low carbs, lot of anti-oxidants)
• 1 tbsp peanut butter powder
• 1 tbsp flaxseeds
• Half a handful of walnuts (optional)
  3.72 millimoles anti-oxidants per 100g)
• 1 tablespoon of Matcha green tea powder (optional)
• 1 scoop (5 g) of Creatine Monohydrate (optional – if weightlifting)

Instructions

Blend everything