28 Day Ketogenic Girl Meal Plan Recipes

Egg Spinach Bacon Muffins: Keto Breakfast

BY KETOGENICGIRL

Yield: 6 Servings Prep time: 5 minute Total time: 45 minutes

Ingredients

Directions

Preheat oven to 350 degrees F (175 degrees C). Spray 12 muffin cups with the coconut oil cooking spray.
Pre-cook and stir bacon in a frying pan over medium-high heat until desired crispness, about 5- 10 minutes. Transfer bacon to a bowl, reserving bacon fat in the pan.
Combine spinach, onion, salt, and ground black pepper to taste in the pan with the bacon fat and cook about 5 minutes. Transfer vegetable mixture to a bowl and place in the freezer to cool, about 5 minutes.
Whisk eggs and coconut cream together in a bowl; add 1/2 teaspoon salt, 1/4 teaspoon ground black pepper, onion powder, and garlic powder. Add cooled down vegetables and the bacon to the egg mixture and stir gently.
Pour 1/4 cup egg mixture into each muffin cup.
Bake in the preheated oven until egg cups are set, about 20 minutes.

Special Diet Information

Gluten free, sugar free, low glycemic, low carb, dairy free, grain free.

Nutritional Info:

Makes 5 Servings (2 Muffins)
Calories per serving: 176 , Fat: 12.83 g, Protein: 11.5 g, Carbs: 2.1 g, Fiber: 1g. Net Carbs: 1.1.

Ketogenic Diet: Instant Bulletproof Chia Pudding

BY KETOGENICGIRL

Yield: 4 Servings
Prep time: 2 minutes Total time: 5-10 minutes

Ingredients

1/4 Cup Unsweetened Almond Milk 1/4Cup Coconut Oil
1 Can Coconut Milk
1/4 Cup Organic Chia Seeds 3-4 drops Liquid Stevia

1/4 Teaspoon Almond Flavour 1/4 tsp Vanilla Flavour 1/4 Cup Cacao Nibs Ceylon Cinnamon to taste

Directions

Pour the almond milk into an ice cube tray and freeze for about 30 minutes to an hour. Once frozen, put in a blender with coconut milk, coconut oil, stevia and flavoring. Once blended, stir in the chia seeds and divide into four glass mugs or ramekins. Set in the fridge for 30 minutes, remove and top with cacao nibs and Ceylon cinnamon!

Special Diet Information

Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.

Nutritional Info:
Makes 4 servings.
Macros per serving: Calories: 291, Fat: 27.3 g, Protein: 4 g, Carbs: 7.3 g, Fiber: 6.25 g, Net Carbs: 1 g.

Easy 3 Ingredient Bacon Carbonara

BY KETOGENICGIRL

Yield: 1 Serving
Prep time: 2 minutes Total time: 5-10 minutes

Ingredients

Shirataki Konjac or Tofu Noodles | 1 Package Spectrum Organic Mayonnaise | 1.5 Tbsp
Bacon | 2 slices
Fresh Basil, Garlic Powder, Pepper | To desired taste

Directions

Drain and boil the noodles for 1-2 minutes. Meanwhile fry the bacon in small strips (I use a clean pair of scissors or cut them on the cutting board to desired size). Drain the noodles and cut them with a knife and fork into 2 inch pieces (I do this right in the strainer). Put into paper towel and remove excess water, or microwave for one minute. Put into a bowl, add mayo and mix in well. Add strips of bacon and mix. Season with fresh basil, garlic powder and pepper to taste!

Special Diet Information

Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.

Nutritional Info:

Makes 1 serving.

Calories: 255 , Fat: 25 g, Protein: 8 g, Carbs: 4 g, Fiber: 3 g. Net Carbs: 1.

Easy One Minute Cinnamon Muffin

BY KETOGENICGIRL

Yield: 1 Serving Prep time: 1 minute Total time: 1 minute

Ingredients

Directions

Combine the dry ingredients in a small bowl. Add in the melted coconut oil and the egg to the mixture. Spray a microwave safe ramekin or mug with coconut oil and add the batter mixture. Put in the microwave on high for one minute and enjoy!

Special Diet Information

Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.

Nutritional Info:

Makes 1 Serving
Calories: 225 , Fat: 18 g, Protein: 10 g, Carbs: 13 g, Fiber: 11 g. Net Carbs: 2 g.

Protein Bread Loaf or Multi Purpose Low Carb Bread

BY KETOGENICGIRL / UNCATEGORIZED

Yield: 6 Servings Prep time: 2 minute Total time: 15 minute

Ingredients

Eggs | 3

Protein Powder | 1/4 Cup (You may use whey protein powder, egg white protein powder, or a combination of almond flour and coconut flour. Egg white protein powder seems to work well, Jay Robb offers several versions of it)

Onion Powder| 1/2 tsp Directions

Preheat the oven to 325 C. Separate the eggs and reserve the yolks. Beat the whites (ideally in a hands free stand mixer) for 5-6 minutes until very stiff peaks. Slowly add the protein powder about a tablespoon at a time while gently mixing. Add the onion powder. Stir the egg yolks with a fork so that they are broken up. Remove from mixer and using a spatula, fold the egg yolks into the mixture, folding a few times until combined. Spray a bread loaf tin with coconut oil spray and pour the mixture into it. Bake for about 30 minutes.

Note: Nutritional Information is combined below with the Keto Smoked Salmon Benny Recipe.

Keto Smoked Salmon Benny

BY KETOGENICGIRL Ingredients

Directions

Using a double broiler, or two saucepans with gently boiling water in the bottom one, add the egg yolks, dijon and lemon juice and whisk together. While whisking, slowly pour in the MCT oil in a, as slowly as possible for about a 60-90 seconds. Gently cook the hollandaise for several minutes and add in the salt and pepper to taste. Remove from the pan.

Broil the eggs in water and cook until still soft in the middle if desired. Place 2 oz of smoked salmon on a slice of bread and top with broiled eggs and hollandaise. Cover with paprika, chili and chopped parsley if desired.

Special Diet Information

Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.

Nutritional Info:

Makes 6 Servings (generous servings)
Calories per serving: 566 , Fat: 46.5 g, Protein: 31 g, Carbs: 2.66 g, Fiber: 0g. Net Carbs: 2.66. (76% fat, 22% protein, 2% carbs)

Ketogenic Diet: Pumpkin Spice Chia Pudding!

BY KETOGENICGIRL

Yield: 4 Servings
Prep time: 2 minutes Inactive time: 40 minutes Total time: 5-10 minutes

Ingredients

1/4 Cup Pumpkin Puree (Recipe below, ingredients are a small or medium pumpkin, sea salt, coconut oil)
1/4 Cup Unsweetened Almond Milk
2 Tbs Coconut Oil

1 Can Coconut Milk
1/4 Cup Organic Chia Seeds
3-4 drops Liquid Stevia (more or less depending on taste)
1/4 tsp Ginger Powder
1/4 tsp Nutmeg
1/4 tsp Ceylon Cinnamon
1/4 tsp Vanilla Bean (You may also use powder, or pure extract)

Directions

I used a small sized pumpkin and split it in half, removed the seeds and fibers, sprinkled it with sea salt and baked it on a coconut oil greased pan in the oven for 40 minutes.

I removed the pumpkin from the oven once baked and let it cool, then used my hand blender to make it into puree.

I saved the rest of the puree to make sugar free pumpkin pie next weekend! You can also use store bought canned pumpkin for this but not that canned pumpkin elevated blood sugar more which is not ideal for ketosis. P.S. I also baked the pumpkin seeds and covered them in coconut oil, stevia and all of the spices above and some pepper. Great as a crunchy topping on the pudding or with pumpkin cream soup!

While the pumpkin is cooking, pour the coconut milk, coconut oil, stevia and spices in a blender. Once blended, add the pumpkin puree and blend.

Remove the blender container and stir in the chia seeds lightly. If you blend the chia seeds as small as they are they come apart and don’t gel in the same way as when whole. Divide the pudding mixture into four glass mugs or ramekins. Set in the fridge for 1-3 hours, depending on how thick you like it to be. Remove from fridge when ready to eat and top with pure whipped cream (no sugar added) and Ceylon cinnamon if desired and enjoy!

Special Diet Information

Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.

Nutritional Info:

Makes 4 servings.

Macros per serving: Calories: 180, Fat: 17.25 g, Protein: 2.25 g, Carbohydrate: 4.25 g, Fiber: 2.75 g, Net Carbs: 1.5 g.

86% Fat, 5% Protein, 9% Carb. Using Net Carbs: 97% Fat, 1% Protein, 2% Carb.

Ketogenic Diet: Keto Crepes!

BY KETOGENICGIRL / UNCATEGORIZED

Yield: 1 Serving
Prep time: 2 minutes Total time: 5-10 minutes

Ingredients

3 Organic Eggs
1/3 Cup Unsweetened Almond Milk
1⁄2 Tbsp Coconut Flour
3-4 drops Liquid Stevia
1/4 tsp Almond Flavour
1/4 tsp Vanilla Flavour
1 Tbsp Coconut Oil or Grass Fed Butter Ceylon Cinnamon to taste

Directions

Combine all of the ingredients and beat together in a mixer. Heat a crepe sized pan (I like to use the flat, smaller pan for smaller crepes) to high and melt coconut oil. Dispense about 1/8-1/4 cup of the mixture into the pan at a time. Cook and flip until you have a nice stack of crepes to enjoy! I like mine with butter and Ceylon cinnamon, or some lemon juice and powdered stevia.

Special Diet Information

Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.

Nutritional Info:
Makes 1 serving.
Macros per serving: Calories: 355, Fat: 30 g, Protein: 19 g, Carbohydrate: 2 g, Fiber: 2 g, Net Carbs: 0 g.

Ketogenic “Big Mac” Sauce

BY KETOGENICGIRL

Yield: 2 Servings Prep time: 2 minute Total time: 5 minute

Ingredients

Directions

Combine the ingredients in a small bowl except for pickles. Refrigerate overnight so the flavors can come through. Add the pickles right before serving (their water dilutes the sauce).

Special Diet Information

Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.

Nutritional Info:

Makes 2 Servings (generous servings)
Calories per serving: 220 , Fat: 22 g, Protein: 1 g, Carbs: 3 g, Fiber: 1g. Net Carbs: 2.

Ketogenic Diet: Creme Brûlée Recipe without Dairy

BY KETOGENICGIRL

Yield: 4 Servings
Prep time: 2 minutes Inactive time: 3-4 hours Total time: 5-10 minutes

Ingredients

1/4 Cup Unsweetened Almond Milk 2 Cups Coconut Milk
6 Large Egg Yolks

Directions

3 Tbsp Swerve (or Erythriol)
1 tsp Liquid Stevia (more or less depending on taste)
1/4 tsp Vanilla Bean (You may also use vanilla powder, or pure extract)

Pre-heat the oven to 150 C or 300 F. Heat the coconut milk and vanilla bean or extract on the stove over medium heat, until near boiling. Meanwhile, blend the egg yolks, 2 Tbsp swerve and stevia in a bowl until thick and creamy. I like to do this in my mixer or with egg beaters but you can also whisk it for a few minutes. Remove the coconut milk and vanilla from the stove, and add into the egg yolk and sweetener mixture very slowly, while still beating. Gradually add the entire coconut milk mixture. Pour into 4 ramekins which you’ve place in a baking pan that is relatively deep. Pour boiling water around the ramekins and cover with aluminum foil loosely so the water steams the pudding. Bake for 30 minutes at 150 C or 300 F. Remove from oven when ready, the ramekins should still be a bit jelly like in the middle, not completely hardened. Cool in the fridge overnight ideally, or in the fridge for at least 3-4 hours.

When ready to serve, remove and cover the top with 1/2 Tbsp swerve per ramekin. Use either the broiler in your oven, or a blowtorch, melt the swerve. If you are using the oven, keep a close eye on them as the sugar cooks quite quickly.Let cool for a few minutes and serve with mint, berries and heavy sugar free whipped cream if desired! I served mine with a raspberry cranberry coulis that I sweetened with stevia.

Nutritional Info:
Makes 4 servings.
Most of the carbs from this recipe come from Swerve/Erythriol. The carbs from the lemon juice and rind are only 2.35 per serving (net carbs). According to sources this sweetener is indigestible fiber excreted out of the body without having any effect on blood sugar. Whether you count net carbs or not is up to you depending on your approach to lowcarb. For keto purposes, it has very low net carbs, however it the carbs/fiber in the sweetener may or may not stimulate an insulin response in you. You will need to test your blood sugar after consuming it to know.Macros per serving: Calories: 252, Fat: 23.75 g, Protein: 5 g, Carbohydrate: 10.1 g, Fiber: 7.5 g, Net Carbs: 2.6 g. 78% Fat, 7% Protein, 15% Carb. Using Net Carbs: 87% Fat, 8% Protein, 5% Carb.

Easy Keto Lemon Curd

BY KETOGENICGIRL

Yield: 8 servings
Prep time: 20 minutes
Total time: 2 hours (refrigeration time)

Ingredients

Swerve (or Erythriol & Liquid Stevia) | 2/3 Cup Fresh Lemon Juice | 3/4 Cup
Salt| 1/8 tsp
Organic Egg Yolks | 6 Large

Grass Fed Butter | 3 Tbsp, cut into small cubes Grated Lemon Rind | 2 tsp.

Directions

Combine the Lemon juice, sweetener, salt and egg yolks into a small and heavy saucepan over medium heat. Heat while constantly stirring with a whisk, until it gets thick – this is about 6-7 minutes. Remove from heat and add butter, blending as it melts. Put the curd into ramekins or a bowl and chill completely. I like to spoon mine into shot glasses and top with some sprinkled coconut, or with mini sugar free meringues.

Special Diet Information

Gluten free, sugar free, low glycemic, low carb, grain free.

Nutritional Info:

Makes 8 Servings

Most of the carbs from this recipe come from Swerve/Erythriol. The carbs from the lemon juice and rind are only 2.35 per serving (net carbs). According to sources this sweetener is indigestible fiber excreted out of the body without having any effect on blood sugar. Whether you count net carbs or not is up to you depending on your approach to lowcarb. For keto purposes, it has very low net carbs, however it the carbs/fiber in the sweetener may or may not stimulate an insulin response in you. You will need to test your blood sugar after consuming it to know.

Calories per serving: 84.8 , Fat: 8.1 g, Protein: 2.3 g, Carbs: 20.37g, Fiber: 18 g. Net Carbs: 2.35.

Ketogenic Thai Green Curry

BY KETOGENICGIRL

Yield: 2 Servings Prep time: 10 minutes Total time: 20 minutes

Ingredients

Optional: If you are less strict with your carbs, fry up some onions, red or green cabbage, green peppers, and sliced cucumbers for extra thai curry flavor. I either make the chicken curry and noodles alone, or with veggies, depending on my carb intake that day.

Directions

Heat the coconut oil in a pan over the stove, and add the drumsticks when the pan is hot. These should cook for about 10-20 minutes depending on your stove, turning them over every 4-5 minutes to make sure they crisp up on all sides.

In a separate stove top pot, add coconut oil and the green curry paste, and heat until fragrant, careful not to burn it. Stir it a bit with a wooden spoon, and then add the coconut milk and bring to a simmer.

Keep cooking the chicken and also prepare shirataki noodles if you are using them (these are drained, boiled for one minute and then the moisture is removed with paper towel and or 1 minute in the microwave).

Add fish sauce, sea salt, lemon juice, swerve and liquid stevia to the green curry mixture and cook for a total of about 10 minutes until the chicken is ready. At this point, you can either serve the curry poured over drumsticks, or as I prefer to, by removing the drumsticks from heat and chopping off all of the skin and chicken meat. Proceed by adding it back to the pan and add the green curry sauce.

Heat cashews if desired on a stove top pan for a few minutes or serve them raw. Serve over shirataki noodles, or with cauliflower rice, the veggie mixture, or on it’s own depending on your carb intake for this meal. Top with cashews and fresh cilantro!

Special Diet Information

Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.

Nutritional Info:
Makes 2 Servings.
Calories per serving: 579 , Fat: 47 g, Protein: 31 g, Carbs: 11 g, Fiber: 5 g. Net Carbs: 6.

Ketogenic Diet Recipe: Dairy Free Bulletproof Vanilla Ice Cream

BY KETOGENICGIRL / UNCATEGORIZED

Yield: 5 x 1⁄2 Cup servings or 10 x 1⁄4 Cup Servings Prep time: 2 minutes
Total time: 5-10 minutes

Ingredients

Organic Coconut Milk (unsweetened & from a can) | 1 Cup Organic Almond Milk (unsweetened) | 1 Cup
Coconut Oil | 1 Tbsp
MCT Oil | 1 Tbsp

Organic Medium Yolks (pastured) | 6
Organic Vanilla Bean | 1 whole (or 2 Tsp Vanilla Extract)
Organic Almond Extract | 2 Tsps
Swerve Confectioner’s Sweetener | 1⁄4 Cup (or 1 Tsp Liquid Stevia) Pinch of Sea Salt

Directions

Add all of the ingredients to a blender for a few minutes. Remove your freezer bowl for your ice cream maker from the freezer (or your popscicle mold- see image below) and pour the mixture into it. Set it to churn mode and it should be ready in about 30-40 minutes!

I usually need to freeze mine a bit more for the colder ice cream consistency and taste, in a glass container. I also remember to remove it from the freezer about 15 minutes before I want to eat it so that it defrosts a bit.

Nutritional Info:

Most of the carbs in this recipe come from Swerve. According to sources, it is mostly fiber so if you count net carbs or not is up to you depending on your approach to lowcarb. For keto purposes, it has no carb however it may or may not stimulate an insulin response. You will need to test your blood sugar after consuming it to know.

Makes 5 1⁄2 Cup servings or 10 1⁄4 Cup Servings. Per 1⁄2 Cup Serving:
Ben & Jerry’s Vanilla Ice Cream = 230 calories, 23 carbs, 0 fiber, 4 g protein (From Maria Emmerich’s site)

Ketogenic Girl Bulletproof Vanilla Ice Cream: Calories: 190 , Fat: 18.4 g, Protein: 3.8 g, Carbs: 13.8 g, Fiber: 12 g. Net Carbs: 1.8 g. (Fat: 82%, Protein: 14%, Carbs: 4%)

See Dairy version below:
Ketogenic Diet Recipe: Bulletproof Vanilla Ice Cream
*MCT Oil is optional and can be subbed for coconut oil or not used at all Yield: 5 1⁄2 Cup servings or 10 1⁄4 Cup Servings
Prep time: 2 minutes
Total time: 5-10 minutes

Ingredients

Swerve Confectioner’s Sweetener (or Erythriol blended to powder) | 1⁄4 Cup Liquid Stevia | 1 Tsp
Pinch of Sea Salt

Directions

Add all of the ingredients to a blender for a few minutes. Remove your freezer bowl for your ice cream maker from the freezer and pour the mixture into it. Set it to churn mode and it should be ready in about 30-40 minutes!

I usually need to freeze mine a bit more for the colder ice cream consistency and taste, in a glass container. I also remember to remove it from the freezer about 15 minutes before you want to eat it so that it defrosts a bit.

Nutritional Info:

Makes 5 1⁄2 Cup servings or 10 1⁄4 Cup Servings.
Ketogenic Girl Bulletproof Dairy Vanilla Ice Cream: Calories: 258 , Fat: 33.8 g, Protein: 3.4 g, Carbs: 13 g,

Fiber: 12 g. Net Carbs: 1 g. (Fat: 95%, Protein: 4%, Carbs: 1%)

Special Diet Information

Gluten free, sugar free, low glycemic, low carb, dairy free, grain free, paleo, ketogenic diet, low carb, low carb high fat diet (lchf).

Easy One Minute Cinnamon & Walnut Mug Cakes

BY KETOGENICGIRL

Directions

Special Diet Information

Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.

Nutritional Info: Makes 2 Servings. Per Serving: Calories: 225 , Fat: 19 g, Protein: 10 g, Carbs: 13 g, Fiber: 11 g. Net Carbs: 2 g.

Easy One Minute Chocolate Muffin

BY KETOGENICGIRL

Yield: 1 Serving

Prep time: 1 minute Total time: 1 minute

Special Diet Information

Gluten free, sugar free, low glycemic, low carb, dairy free option, grain free.

Nutritional Info:
Makes 1 Serving
Calories: 245, Fat: 18 g, Protein: 10 g, Carbs: 15 g, Fiber: 11 g. Net Carbs: 4 g.

Ketogenic Diet Recipe: Tahini Kebab Sauce

BY KETOGENICGIRL

Yield: 10 Servings

Prep time: 5 minutes

Total time: 5-10 minutes

Ingredients

Tahini | 1/2 Cup

Organic Spectrum Mayonnaise | 1⁄2 Cup

Lemon Juice | 1⁄4 Cup

Roasted Garlic Cloves | 3-5

Organic Olive Oil | 1⁄2 Cup

Paprika | 1⁄2 Tsp or to your taste

Pepper | 1⁄4 Tsp or to your taste

Sea Salt | 1⁄2 Tsp or to your taste

Directions

Pre-roast the garlic cloves in the oven for one hour if you prefer the taste of sweeter, less intense garlic. If using raw garlic, use 1-2 cloves to taste.

Blend the tahini, mayonnaise, lemon juice, garlic cloves, in a blender. Add paprika, sea salt and pepper to taste. Drizzle with olive oil and serve over shredded roasted chicken, beef or lamb and green salad of cucumber, onion, tomato and iceberg lettuce. Add hot sauce to taste! See recipe for kebab style meat made at home. Refrigerate and keep for about 1 week.

Nutritional Info:
Makes 10 servings.
Calories: 201 , Fat: 18.9 g, Protein: 3 g, Carbs: 2.3 g, Fiber: 1.3 g. Net Carbs: 1. Special Diet Information

Gluten free, sugar free, low glycemic, low carb, dairy free, grain free, paleo, ketogenic diet, low carb, low carb high fat diet (lchf).