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2000 Calorie Diet [The Ultimate Guide]

Kyran Doyle

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Gifts Of The Divine Feminine

So you’re thinking about starting out on a 2000 calorie diet. It’s no secret that reducing calories will result in weight loss.

The big question is how many calories do you need to consume on a daily basis to achieve your fitness goals?

The number of calories that a person should consume daily comes down to a couple of factors: age, sex, height, daily activity levels and weight loss/gain goals.

Bottom line? If you want to lose weight then knowing how many calories you need to intake is vital.

In this guide I’m going to break down everything you need to know before starting a 2000 calorie a day diet.

Let’s dive right in.

 

What is a Calorie?

2000 Calorie Diet

Before we can jump into analysing how many calories you should be eating we should first understand what a calorie is.

The best explanation I found is from Medical News Today

A calorie is a unit of energy. In nutrition and everyday language, calories refer to energy consumption through eating and drinking, and energy usage through physical activity. For example, an apple may have 80 calories, while a 1 mile walk might use up about 100 calories.

Fats, proteins, carbohydrates and sugars are all important sources of calories which people need to live and function.

There are two types of calories:

  • A small calorie (symbol: cal) – 1cal is the amount of energy required to raise one gram of water by one degree Celsius.
  • A large calorie (symbol: Cal, kcal) – 1Cal is the amount of energy required to raise one kilogram of water by one degree Celsius. 1 large calorie (1kcal) = 1,000 small calories.

The Calorie that you will find measured on food packaging is actually a kilocalorie. So for example if your food said that one serving had 40 Cal it is actually 40,000 calories.

Sometimes food is measured in kilojoules (kj) a metric unit.  Just to make things more complicated.

If you find packaging that refers to energy in (kj) here is how you convert it to calories.

One kcal equals 4.184 kj.

So to eat a 2000 calorie a day diet you would need to consume 8,363 kj.

Okay, so now that we understand what a calorie is we can jump into deciding if a 2000 Calorie a day diet is right for you.

 

Calorie Needs

What is a calorie

It is important to realise that the calorie needs of each person is different.

And while one person may lose weight by eating 2000 calories a day, another could maintain weight while another might even gain weight.

There are a variety of factors that come into play when calculating how many calories you should be eating.

A great way to figure out how many calories you should be eating is your Basal Metabolic Rate.

 

Calculating Your Basal Metabolic Rate

Calculating your basal metabolic rate

Your Basal Metabolic Rate (BMR) is the the rate at which the body uses energy while at rest to maintain vital functions such as breathing and keeping warm.

The release of energy in this state is sufficient only for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin. BMR decreases with age and with the loss of lean body mass. Increasing muscle mass increases BMR.

To find your BMR use the following equations ( I have included the equations for kg and lbs):

Males

BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years).

BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)

Females

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years).

BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in Yrs)

Once you have this figure you know the amount of calories that you require just to survive.

Next figure out your total daily caloric requirement by multiplying your BMR by your level of activity:

  • If you rarely exercise, multiply your BMR by 1.2
  • If you exercise on 1 to 3 days per week, multiply your BMR by 1.375
  • If you exercise on 3 to 5 days per week, multiply your BMR by 1.55
  • If you exercise 6 to 7 days per week, multiply your BMR by 1.725
  • If you exercise every day and have a physical job or if you often exercise twice a day, multiply your BMR by 1.9

These calculations give you the number of calories you burn in one day at your current level of activity. This is the number of calories that you will need to eat per day to stay at your current weight.

 

Will I Lose Weight on a 2000 Calorie Diet?

fat-loss-scale

Once you know your BMR and the number of Calories you burn each day, you can improve your weight loss by lowering the number of calories you eat.

To lose weight you need to be in a caloric deficit. This means that you need to reduce your caloric intake below your total calorie requirement as indicated by your BMR.

For example if you burn 2500 calories from your lifestyle and exercise but only eat 2000 calories you are in a deficit of 500 for that day.

“To lose one pound a week you would have to put yourself in a 500-calorie deficit every day,” says Sari Greaves, RD

Let’s give an example of a man (we’ll call him Gary) who is:

  • 30 years old
  • 5 foot 10 inches tall
  • 187 lbs
  • and exercises 1- 3 times per week.

His BMR would be 1920 x 1.375 = 2,640 Cal

On a 2000 calorie a day diet it is safe to say that Gary should lose over 1 pound of fat per week.

Let’s now do one for a woman (let’s call her Susie) who is:

  • 30 years old
  • 5 foot 5 inches tall
  • 115lbs
  • and exercises 3-5 times per week

Her BMR would be 1319 x 1.55 = 2,044 Cal

If Susie were to eat a diet of 2000 calories per day she would likely maintain her current weight.

These two examples highlight the importance of knowing your BMR before embarking on a new diet. Once you have calculated your BMR you will know what to expect when your cut or add calories to your diet.

 

Consuming vs. Burning Calories

consuming vs burning calories

While a big part of fat loss is reducing the number of calories you eat, the second part is burning calories.

AKA good ole fashioned exercise.

It’s going to be hard to hit exactly 2000 calories every day.

If you go over your limit one day you can make up for this with more exercise and still create a deficit in your body.

MayoClinic equates 3,500 calories to 1 pound of body fat. Every 3,500 calories you burn you can expect to lose 1 pound of body fat.

 

Don’t cut Too Many Calories

2000 calorie diet dangers

When trying to lose weight cutting calories is an important first step. However don’t make the mistake of cutting your calories too drastically to try and speed up the process.

If your calorie intake drops too low your body could go into starvation mode. “Your body will start to store fat because it thinks it is not going to get anything,” says Lummus. “You will be at a point where your body is kind of at a standstill.”

This means that instead of burning calories, your bodies metabolism basically shuts off.

Not good!

Your body isn’t sure when it will be fed next and therefore does everything it can to protect itself which in some cases can cause you to gain weight.

This type of aggressive dieting isn’t healthy and you should stick to cutting your calories by around 500 a day and adding in extra exercise to lose fat at a controlled rate.

 

How to Achieve the 2000 Calorie Diet

man-in-running-shoes-ready-to-run

So you’re ready to start your 2000 calorie a day diet.

While you should make sure to check out the meal plans at the end of this article.

Here are a couple of quick tips to make sure that you are obtaining all the nutrients you need by eating healthy foods:

[star_list]
  • Choose lean protein – chicken, beef, fish and beans are good sources of lean protein
  • Aim for fiber rich foods – fruits and veggies are great sources of fiber
  • Whole grains over refined
  • Use low fat dairy foods
[/star_list]

 

2000 Calorie Diet 7 Day Meal Plan

So you’re ready to start out on your 2000 calorie diet journey.

I’ve put together a sample meal plan for 7 days that will help you get off to a flying start.

Feel free to mix and match recipes with others that you like better. Just make sure that the new recipes total calories don’t take your daily calories too far over (or under) 2000.

With that said, I hope you find these recipes helpful.

Enjoy!

 

Day 1:

2000 Calorie diet meal plan

Breakfast: (282 Calories)

2000 calorie diet breakfast

Oatmeal with Vanilla protein powder and blueberries

  • 1/2 cup (uncooked) Oatmeal
  • 1 scoop vanilla whey protein isolate powder
  • 1/2 cup fresh or defrosted blueberries

 

Morning Snack: (253 Calories)

best 2000 calorie diet recipes

Ants on a log

  • 1 cup celery
  • 2 tbsp peanut butter
  • 2 tbsp of raisins

 

Lunch: (682 Calories)

low calorie meal

Chickpea Shawarma Wraps

 

Afternoon Snack: (251 Calories)

banana and walnut low calorie snack
  • 1 Banana
  • 10 walnut halves

 

Dinner: (432 Calories)

low calorie dinner
  • Crock Pot Cauliflower Chicken Chilli. Recipe

 

Evening Snack: (96 Calories)

2000 Calorie Diet
  • 1 Orange

 

 

Day 2:

2000 Calorie diet 7 day meal plan

Breakfast: (385 Calories)

Low calorie breakfast idea

Rye toast with avocado and fried eggs

  • 2 pieces rye bread
  • 1/3 ripe avocado, mashed
  • 2 eggs

 

Morning Snack: (280 Calories)

apple-slices-with-peanut-butter-snack-recipe-1

Apple with Peanut Butter

  • 1 Apple
  • 2 tbsp peanut butter

 

Lunch: (477 Calories)

Southwest egg salad sandwich

Southwest Egg Salad Sandwich

  • 1 Cup Southwest Egg Salad Recipe
  • 2 pieces rye bread

 

Afternoon Snack: (288 calories)

blueberries-walnuts-feta-cheese
  • 1/2 cup blueberries
  • 10 walnut halves
  • 1 oz. (28 grams) Cheddar cheese

 

Dinner: (464 Calories)

Chicken Enchilada Stuffed Zucchini Boats

 

Evening Snack: (48 Calories)

strawberries
  • 1 cup strawberries

 

 

Day 3:

2000 Calorie diet plan

Breakfast: (341 Calories)

trail mix low calorie snack

Healthy Homemade Trail Mix

  • 1/8 cup raw almonds
  • 1/8 cup cashews
  • 1/8 cup walnuts
  • 1 tablespoon sunflower seeds
  • 1/8 cup dried cranberries
  • 1/8 cup unsweetened coconut flakes

 

Morning Snack: (345 Calories)

Pistachios - 2000 calorie meal plan
  • 1/2 Cup pistachios

 

Lunch: (464 Calories)

2000 calorie diet lunch recipe

Leftover Chicken Enchilada Stuffed Zucchini Boats

  • 4 Enchilada boats

 

Afternoon Snack: (220 Calories)

Hummus carrots and cucumber
  • 5 tbsp Hummus
  • 2 medium carrots
  • 1 cup Sliced cucumber

 

Dinner: (596 Calories)

cous cous lentil skillet
  • Couscous and Lentil Skillet Recipe

 

Day 4:

2000 Calorie diet recipes

Breakfast: (400 Calories)

veggie omelette

Veggie Omelet

  • 2 eggs
  • 1/3 cup cheese, shredded
  • 1/8 cup green bell pepper, chopped
  • 1/8 cup red bell pepper, chopped
  • 1/8 cup mushrooms, sliced
  • 1/8 cup, red onion, chopped
  • 2 teaspoons unsalted butter
  • salt and pepper to taste

* Whisk the eggs, then add to a pan for 2 minutes. Add the rest of the ingredients to the eggs. Fold in half and serve.

 

Morning Snack: (250 Calories)

Edamame
  • 1/2 cup Cooked edamame

 

Lunch: (524 Calories)

Hawaiian BBQ Chicken Wrap

Hawaiian BBQ Chicken Wraps

 

Afternoon Snack: (278 Calories)

peanut butter protein bites

 

Dinner: (467 Calories)

slow cooker paella

 

 

Day 5

Breakfast: (399 Calories)

low calorie protein pancakes

Fast and flourless protein pancakes with maple syrup

  • 1 large ripe banana, mashed
  • 2 eggs
  • 1/4 scoop vanilla whey protein isolate
  • 1/8 teaspoon baking powder
  • 2 tablespoons pure maple syrup

*Mash bananas in a bowl. Add the rest of the ingredients and combine. Cook pancakes for 20-30 seconds on each side.

 

Morning Snack: (210 Calories)

frozen yoghurt recipe

Fast and flourless protein pancakes with maple syrup

  • 1/2 cup frozen yoghurt
  • half a cup frozen berries
  • 2 tbsp wallnuts

*Mash bananas in a bowl. Add the rest of the ingredients and combine. Cook pancakes for 20-30 seconds on each side.

 

Lunch: (524 Calories)

Hawaiian BBQ Chicken Wrap

Leftover Hawaiian BBQ Chicken Wraps

  • 2 wraps

 

Afternoon Snack: (280 Calories)

apple-slices-with-peanut-butter-snack-recipe-1

Apple with Peanut Butter

  • 1 Apple (80 Calories)
  • 2 tbsp peanut butter (180 Calories)

 

Dinner: (397 Calories)

Spaghetti Bolognese
  • Healthy Spaghetti Bolognese. Recipe

 

Evening Snack: (278 Calories)

peanut butter protein bites

 

Day 6

2000 Calorie diet for men

Breakfast: (360 Calories)

chia pudding

Overnight chia pudding with granola and fresh berries

  • 1/4 cup chia seeds
  • 1 cup unsweetened coconut milk
  • 1/4 cup granola
  • 1/4 cup strawberries, sliced or whole
  • 1/4 cup blueberries

*Combine chia seeds and coconut milk in a bowl the night before and leave in  the refrigerator until the next morning. Top with granola and fresh berries.

 

Morning Snack: (288 calories)

blueberries-walnuts-feta-cheese
  • 1/2 cup blueberries
  • 10 walnut halves
  • 1 oz (28 grams) Cheddar cheese

 

Lunch: (417 Calories)

Low Calorie Chicken Lunch
  • 4 oz (113grams) Chicken
  • 3/4 cup cooked brown rice
  • 3 cups spinach/ mixed greens
  • 3-4 slices avocado

 

Afternoon Snack: (207 Calories)

protein shake and apple
  • Protein Shake
  • 1 Apple

 

Dinner: 421 Calories

2000 calorie diet chicken recipe
  • 4 oz (113 grams) Chicken
  • 6 oz (170 grams) sweet potato
  • 1 cup broccoli
  • 1 teaspoon olive oil.

 

Evening Snack: (251 Calories)

banana and walnut low calorie snack
  • 1 Banana
  • 10 walnut halves

 

 

Day 7

2000 Calorie diet breakdown

Breakfast: (361 Calories)

chocolate-peanut-butter-banana-breakfast-shake

Peanut butter, banana, and chocolate protein smoothie

  • 1 large ripe banana
  • 1 scoop chocolate whey protein isolate
  • 1 tbsp peanut butter
  • 1 cup unsweetened almond milk
  • Ice cubes (optional)

*Blend all ingredients until smooth and creamy.

 

Morning Snack: (220 Calories)

Hummus carrots and cucumber
  • 5 tbsp Hummus
  • 2 medium carrots
  • 1 cup Sliced cucumber

 

Lunch: (345 Calories)

avocado on toast
  • Avocado on toast with eggs spinach and tomatoes. Recipe

 

Afternoon Snack: (402 Calories)

Protein Shake and Banana
  • Protein Shake
  • Banana
  • Handful of Almonds

 

Dinner: (416 Calories)

butternut-squash-red-lentil-soup
  • Butternut Squash Red Lentil Soup. Recipe

 

Evening Snack: ( 327 Calories)

cottage cheese peanut butter recipe
  • 60z (170grams) cottage cheese
  • 1 tbsp peanut butter
  • Apple

2 Comments

2 Comments

  1. Avatar

    Kyran Doyle

    May 30, 2017 at 12:03 am

    Hi,

    WordPresss is the best blogging platform. You don’t require coding knowledge to get started their are plenty of themes that you can use straight out the box.

    Kyran

  2. Avatar

    fitoru.com

    December 28, 2019 at 6:15 am

    We should be aware of this ultimate 2000 Calorie diet and try this one out. This would be a huge help. Thanks for sharing this great article.

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Nutrition

7 Easy Ways To Conscious Cooking: Preparing Meals with Mindful Awareness

Kyran Doyle

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7 Easy Ways To Conscious Cooking: Preparing Meals with Mindful Awareness

There are several key elements to conscious cooking that transform it into a mindful experience. Consider these tips as you set out to create your next meal.

“A recipe has no soul. You as the cook must bring soul to the recipe.” —Thomas Keller

Many of us are familiar with the practice of eating meditation, or a mindful approach to consuming your food with reverence, deliberate attention, full sensory embodiment, gratitude, and present-moment awareness. Mindful eating is a great way to infuse a deeper awareness into one of your most fundamental daily activities.

However, before your food reaches your plate, it must be prepared or cooked. Enter the practice of conscious cooking, or preparing meals with full awareness.

Conscious cooking is about being totally present in the act of food preparation. It brings a deep awareness to the unique details of the cooking experience and a deep, in-body sense, of creating a nourishing and healing meal with attention, compassion, gratitude, and love.

While it may sound simple, there are several key elements to conscious meal preparation that help it to be a truly mindful experience. Consider the following as you set out to create your next meal.

 

7 Easy Ways To Conscious Cooking: Preparing Meals with Mindful Awareness

 

Begin with Intention

To begin your conscious cooking practice, pause and set a clear intention. Close your eyes, take a few deep breaths, and declare to yourself that you are going to use this time to prepare your meal with your full attention.

Visualize the end product of a delicious, nourishing meal. Have the clear recognition that you are a channel of pure awareness and allow yourself to be the instrument through which the meal will be prepared. Consecrate the experience as an opportunity to deepen your journey of awakening.

Focus on Service

Preparing meals is an act of service; you are either nourishing your own mind and body or the mind and body of others. You are delivering love and attention to those you cook for through the food itself. Surrender yourself to bringing the fullness of your being into an act of selfless service. This is an act of Karma Yoga; performing the action acknowledging that those you serve are gods and goddesses in disguise.

Deliberately Prepare the Space Of Conscious Cooking

Before starting, take the time to methodically prepare your environment. Lay out your recipes, tools (knives, spoons, cutting boards, saucepans, etc.), along with your ingredients. In culinary school, one of the first lessons taught to new chefs is known as Mise en place, which means “putting in place” and refers to both the kitchen setup as well as the chef’s state of mind.

Like a tea ceremony, take time to arrange everything beforehand so you don’t have to scramble for an item once the cooking has begun. This is also the perfect time to take a moment to cultivate gratitude for everything set before you. Recognize the web of relationships that have to exist (farmers, workers, drivers, grocery clerks, and countless others) to bring these ingredients and tools before you.

Remember also to choose ingredients that are sattvic or pure, nourishing, essential, and filled with vital lifeforce or prana.

Proceed with Care and Attention

As you begin to follow a recipe or cook, bring reverence toward each step of the process. Follow each step in the directions with full awareness; don’t just muddle through and lob ingredients together into a bowl without tuning in to what you’re doing. Move as slowly and deliberately as possible given the required steps and cooking times involved.

 

7 Easy Ways To Conscious Cooking: Preparing Meals with Mindful Awareness

 

Relish in a Full Sensory Experience

Cooking is a wonderful experience that involves all your senses. Take note of how these gateways of perception help you have a deeper experience of the moment:

  • You can see the colors, watch steam rising off the food, and notice the freshness of each ingredient.
  • You can smell the food and the spices, and become aware of the blending of unique aromas into the larger fragrance of the dish.
  • You can taste the individual ingredients, diving into the sweet, salty, pungent, bitter, and astringent qualities of each.
  • You can hear the rolling boil of water, the rhythmic pace of a knife on the chopping block, the sizzle of cooking food.
  • You can feel the texture of the ingredients, the thickness of a mixture, the grains of salt as you sprinkle them into a stew.

Embrace Total Presence

Allow the experience of cooking to be one of complete and total being. Let your mind slip beyond past or future and just experience this moment, this action in its complete fullness. Of course, it’s important to be safe and aware of cooking times, proper sanitization, hot burners, and sharp knives, but to the extent possible release any non-cooking related distractions. Put down your phone, avoid multitasking, and work to do just one thing at a time. It may be helpful to use a mantra to keep your mind anchored to the present moment. Consider either of the following:

  • Om Vardhanam Namah – the mantra of the Law of Giving and Receiving which means, I am the nourisher of the universe and the universe nourishes me.
  • Om Sri Danvantre Namaha – the mantra of the Celestial Physician, often chanted when preparing food to infuse it with healing energy, meaning Salutations to the being and power of the Celestial Physician.

These mantras, when used during repetitive tasks such as stirring or chopping vegetables help to entrain your awareness into a state of total absorption or Samadhi. We become one with the task, with the cooking, and the meal.

Serving and Blessing the Meal

Once the meal is prepared, it’s time to serve it to yourself, friends, family, or guests. Presenting the food with a mindful spirit of service and gratitude again helps to honor the divine in the food and those who will eat it. This is also an ideal time to offer a blessing for the food, either silently or spoken aloud, in such a way that gives thanks as well as recognizes how fortunate we are to be able to share in a meal together.

A traditional blessing often used by monks and yogis is to reflect on this passage from the Bhagavad Gita Chapter 4, verse 24:

The process of offering Brahman; that which is offered is Brahman. Brahman offers the sacrifice in the fire of Brahman. Brahman is attained by those who see Brahman in every action.

Which might be interpreted into a formal blessing as:

May I remember that the cooking of this meal is divine consciousness; the food itself is divine consciousness, and the process of consuming the food is divine consciousness. Therefore, may the act of cooking, serving, and eating be performed with full awareness that leads me to the awakening of my divine nature. Om, peace, peace, peace.

In serving and blessing the food, you surrender the practice of conscious cooking to all those who enjoy the results of your efforts. Or as Buddhist Monk Thich Nhat Hanh keenly observes: “When you prepare a meal with artful awareness, it’s delicious and healthy. You have put your mindfulness, love, and care into the meal, then people will be eating your love. People can fully enjoy the meal with body and mind, just like you enjoy a beautiful work of art.”

When you cook make it a worthwhile conscious cooking experience. The love for food will be enhanced if you do conscious cooking. It creates a mindfulness experience for you. Once you make it conscious cooking, your food will be worth sharing and eating.

Read these too:

5 Foods For Your Yogic Diet that Are Healthy

How To Count Macros To Lose Fat and Gain Muscle

 

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Nutrition

5 Foods For Your Yogic Diet that Are Healthy

Kyran Doyle

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Find out what foods to take for your yogic diet. Here are the five foods that you can take in now.

Travelling from Australia to India for my first 200hr yoga teacher training course, I felt nervous about my belly. So I drank all the kombucha before I left and stocked my bags with probiotics and Imodium to make sure I’d be able to cure any “Delhi Belly” I may encounter. Who knew that I was going to leave my school, Gyan Yog Breath in Rishikesh, feeling healthier (and fuller) than ever.

In the town of Rishikesh, the birthplace of yoga, everything is vegetarian. Previously a meat-eater, I was uneasy about the idea of just eating veggies and carbs for a month. I thought that having a meatless diet would leave me less energetic than usual. But the total opposite happened. I noticed that my mood improved, I was less bloated, I slept better and I was more energized.

The school had chefs dedicated to feeding us two vegetarian meals each day that incorporated Ayurvedic ingredients. Each meal was freshly prepared with the intention of calming the functions of the mind and filling the body with life force energy, prana. They had taught us that the ideal yogic diet is one that does as little harm as possible and makes you feel good physically and emotionally.

Eating right is an essential activity for your yoga practice, so here are a few tips on the types of foods and Ayurvedic principles that you can bring to the table as a yogi.

 

5 Foods For Your Yogic Diet that Are Healthy

 

1. Fresh Fruit and Vegetables 

Always try to prepare a fresh meal with fresh, locally sourced fruit and veggies. Be sure to take note of what foods are in season where you’re living. Having a healthy mix of vegetables and fruits in your diet gives you all the healthy antioxidants and immune boosting nutrients your body needs for your yoga practice.

2. Herbal Teas for Your Yogic Diet

Herbal teas tend to contain herbs such as black pepper, cinnamon, ginger, cardamom and turmeric, which all help boost the body’s immune system and improve metabolism.

Some popular ones to try before or after your practice are peppermint, chamomile, green, and ginger and lemon tea.

3. Legumes and grains 

Rice, chickpeas, lentils, beans, peas and so many more.

Legumes and grains are easy to digest and provide your body with a great source of protein alternative to meat.

4. Water 

Hydration before, during and after yoga practice will make you perform better, increasing strength and flexibility. It is great for helping us to detox our bodies and provides us with the oxygen we need  to maintain clarity and focus throughout our practice.

5. All the spices like ginger, cumin, turmeric and fresh herbs

Herbs and spices directly support the mind and also make your food taste delicious. According to Ayurveda, spices act as healing foods that support a healthy body and stimulate its repair and rejuvenation.

 

5 Foods For Your Yogic Diet that Are Healthy

Our nutrition works the same way as our asana practice, and it’s just as important. The same way that each of our individual practices differs, so do our dietary requirements and our individual idea’s about what is right and wrong when it comes to food.

There is no specific diet that is suitable for all of us; however, incorporating the foods above will help to make you feel good, physically and emotionally.

As long as you have a healthy relationship with food, and not overly restrictive in giving your body what it needs, your  mind, body and spirit can all positively function together.

When you are in your yogic diet, you need the foods listed here. All these are healthy and good for your body. Keep up an ideal body. Find these foods that are available especially for your yogic diet.

Original article by Simone de Villiers.

Additional reading materials here:

121 Easy Keto Snacks To Cure Your Cravings (Sweet & Savoury)

5 Easy Steps to Mindful Eating

How To Use Flexible Dieting (IIFYM) To Build Muscle and Get Shredded

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Wellness

5 Easy Steps to Mindful Eating

Kyran Doyle

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5 Easy Steps to Mindful Eating

Let eating be a happy part of your day. Practice gratifood. Learn wbout mindful eating and its positive effects on your health…

“Happiness cannot be traveled to, owned, earned, worn, or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude.” -Denis Waitley

What people usually mean when they say “gratifood” is the process of applying gratitude to food. Infusing appreciation into what we eat, being mindful every step of the way, and practicing awareness that food is something to be thankful for.

Learn about the steps to mindful eating here…

5 easy steps to mindful eating

 

Step 1: Get connected to each step of the process.

Gratifood begins before you start cooking. It begins before you decide what’s for dinner. It begins in your mind as a mental checklist of all the things that have to happen for you to be able to eat.

If you think for a moment about all the steps food takes before it ends up on your plate, you will instantly feel more connected to the process. Taking it a step further, if you specifically think about each step your food has taken to get to you, the more and more and more you will feelappreciation.

AJ Jacobs, author of “Thanks a Thousand,” realized how much he took for granted his morning cup of coffee. So, he set out on a journey to thank all the people that make his morning ritual possible. What he quickly realized is that the amount of people to thank is infinite: every person he thanked would not have been able to do what they do without the help of countless other people.

Everyone from the cashier that rings him up at the grocery store, to the roaster, to the farmer, to the truck driver, to the workers who maintain the roads. He thanks a thousand people in the book, and the ultimate moral of the story is that there are far more people to thank than he possibly could in one lifetime. And that’s just for one small daily ritual–coffee.

Getting connected to the process starts by asking, “If I trace this food—say it’s peanut butter—back to where it began, where does that take me?” As AJ found out, there is an infinite number of components to thank, and there’s no need to do this process of thankfulness ad-nauseum. At some point during the process of cooking, remember to bring to mind the fact that it’s a series of small miracles that you have the variety and quality of food that you do.

When you become aware of the infinite level of thanks you can give for any given food item, and you begin to apply that level of gratitude to the many ingredients you use in any given meal, you can begin to feel an appropriate level of appreciation for the food you’re about to eat.

Step 2: Pour your heart’s loving energy into the food.

Even if it means taking longer to cook, allowing your day’s pent-up positive energy to overflow into the process of cooking can transform the way you make food. Cooking can be a structured outlet into which you can process those positive emotions. And yes, positive emotions need to be processed too!

By creating a meal this way, you can transfer your positive emotions into a new form–food–and experience them all over again! One of the most powerful positive emotions you can use to enhance this effect is gratitude. It’s not necessarily about what you eat as much as it is about how you eat.

Eating starts before you take the first bite. We all know this and if we need proof, all we have to do is conjure up the image of a brimming mug of hot chocolate and imagine touching it to our lips for the first foamy sip, tasting the sweet cocoa powder and cinnamon.


Enjoying this article on mindful eating so far? Try reading some tips on curbing your sugar cravings here: 7 Tips To Dramatically Curb Your Sugar Cravings.


Step 3: Curate your dining environment.

At this point we’ve learned to put appreciation, love and thanks into the different steps of cooking in order to create a meal that’s infused with gratifood. Now it’s time to set the stage. It’s encouraged to create a space in which you feel comfortable eating. A place where you can complete the act of eating with full presence and little distraction. It’s important to consider everything from ambiance, lighting and decor to the types of utensils you eat with.

Did you ever consider you might appreciate your meal more simply by changing the dishware you’re using? It makes sense that you would enjoy your morning beverage more if you are drinking it from a mug that you bought specifically because looking at it brings you joy!

You should be able to tell the story of everything you own, and especially the items you use to eat with. Because unlike a baseball glove or pair of pants, you are ingesting the energy of that plate or bowl every time you eat.

And just because the word energy is used, that doesn’t it make it woo-woo. Extending your mindfulness about eating to what you cook with and eat off of can have measurable health benefits. Did you know that changing the type of pan you cook with can help oxygenate your blood? Every time you cook with a cast iron pan you’re boosting your iron intake.

Since iron is an essential nutrient that every cell in the body needs to transport oxygen in the blood and myoglobin in muscles, it’s safe to say that the type of pan you cook with has the power to make you a healthier person.

Step 4: Eat with others and if you are eating alone, eat alone.

Now that the meal is ready and the stage is set, it’s a good time to customize the gratifood experience based around who you are eating with.

If you are eating alone, make sure to commit fully to eating alone. Understand that you can experience gratifood just as much alone as you can at a communal meal. Make sure to eliminate distractions. There’s some gray area here and use your good judgment. If you are going to consume content while eating, make sure whatever music you are playing or podcast you are listening to contributes to the feelings of gratitude and appreciation you’ve cultivated thus far.

Remember, digestion starts before taking the first bite. Having content playing in the background, especially video can change your focus in way that inhibits proper digestion. Think about it. Ever watched a suspenseful movie and actually felt it in your body? You’re hanging on the edge of your seat with a pit in your stomach and breathing shallowly.

You’ve experienced how the type of content you’re consuming can have real effects on your physiology. And if the content puts you in a fight or flight physiological response, you can see how it would disrupt digestion, which occurs optimally when the body is in a rest and relaxation state.

If you have nothing to distract yourself with, your food becomes your company. You will chew your food well, enjoy every bite to the maximum, and significantly slow the rate at which you eat. You will get to know your food like a close friend.

Did you know it can take up to twenty minutes for the body to send signals of satiety? Most people’s meals don’t even last that long! If you eat slowly, you will probably end up eating less, which in most cases is a good thing. Mindful eating allows you to more appropriately gauge when you should stop eating based off the body’s satiety versus the default gauge people usually use, which is stomach fullness.

More about mindful eating here…

 

5 easy steps to mindful eating

 

Step 5: Dedicate the first 10 bites you take for mindful eating.

I’m going to step in to the first person here for a moment and tell you a little story. It takes place in a rural county in Virginia, at an off-the-beaten-path retreat center called Yogaville. I stayed there for one month during the summer of 2015. Everyone living at the facility and doing the work trade program ate communal meals together.

The big meals would be served in a dining hall, and prior to taking the first bite, we would usually go around in a circle and everyone would dedicate the first bite of their meal. This was our version of gratifood. Sometimes we would go around in the circle and we’d do several of these very slow, grateful bites before we started eating at a normal pace. This allowed us to thoroughly infuse each bite with appreciation.

Know that if you take nothing else from this article, if you remember the 10 bites rule, you will be practicing gratitude. Before beginning to eat at your normal pace, eat ten bites mindfully and slowly. Between each bite, bring to mind someone or something you are grateful for and dedicate that bite accordingly.

The five steps to practicing gratifood are your friend. Start small, but make sure to start somewhere. A great place to start is by choosing one of the five steps that resonate most with you and apply it to one of your meals this week. When done on a regular basis, mindful eating has the power to change your thoughts, emotional state, and physical health.

Mindful eating is important. This article by Tim Brogan helps us listen to our body while we eat. Practice gratifood through mindful eating.

Original article by Tim Brogan. Tim is currently an Ithaca-based yogi and traveler whose motto is “step into your purpose and share it with clarity.”

 

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Nutrition

121 Easy Keto Snacks To Cure Your Cravings (Sweet & Savoury)

Kyran Doyle

Published

on

keto snack ideas

wIf you’re looking for some different types of keto snacks you’ve come to the right place. I got tired of eating the same old foods day in and day out so I decided to find the best keto friendly snack recipes online and put them together in the one place.

The ketogenic diet is a widely popular diet that is attracting more and more people because of its ability to turn your body into a fat burning machine.

There are many potential benefits to a low carb (keto) diet including weight loss, health and performance increases.

The keto diet is designed specifically to put your body into ketosis, where your body starts using fat for energy.

For the keto diet to work it is important that you don’t go over your carb limits.

This can be a problem if you’re like I was and have a sweet tooth, or are prone to snacking.

A great way to make sure you stay on track on your diet and don’t fall out of ketosis is to have some keto friendly snacks at the ready.

Whether you’ve been following the keto diet for years or are just getting started this list of 120 keto snacks will make sure that you always have a keto snack option available when you get the munchies.

Free bonus: Download this entire list as a PDF. Easily save it on your computer for quick reference so you’re never stuck without a keto snack. Includes 10 bonus ideas not found in this post.

Browse snacks by category: Click any of the links below to jump to each category. Or just keep scrolling to read the full article.

Easy Keto Snacks
Sweet Keto Snacks
Savoury Keto Snacks
Fat Bombs
Keto Cookies
Keto Smoothies

 

Contents

Easy Keto Snacks – No Preparation

no preparation keto snacks

We’ve all been there before. You’re in a rush or busy doing things but you need a quick snack. It’s easy to be tempted by higher carb snacks especially if you are out and about or don’t have anything keto pre-prepared.

One of the biggest reasons people fall out of ketosis and break their diets is getting caught out and not having something keto friendly at the ready.

It might just be one cookie at the office but that can be a slippery slope that leads to binging.

Knowledge is power. When you understand what your options are for an easy keto snack it makes it a whole lot easier to stay strong with your diet.

A lot of these snacks you could pick up from a convenience store if you are away from home and the others can be good options to stock up your cupboard with.

You can never have too many quick keto snacks at the ready. Keep some in your draw at work and no your options when you’re on the road.

With this list you’ll never be short of an easy keto friendly snack.

 

nuts

1) Nuts

Almonds, Peanuts, walnuts, pecans and macadamias are all great high fat, low carb keto friendly snacks when eaten in moderation. However if you are crushing cashew butter at all hours, you might be in for some trouble.

 

keto pork rinds

2) Pork Rinds

Pork rinds are a great on the go keto friendly snack option. You can make your own or buy a variety of flavours in stores. And best of all they’re naturally carb free!

 

keto diet seeds

3) Seeds

Sunflower, chia, pumpkin and flax seeds work well as a snack on their own or can also be turned into a quick and easy trail mix if you’re on the go.

 

120 keto snack ideas

 

4) Cherry Tomatoes

Eaten in moderation cherry tomatoes are a delicious keto friendly snack to enjoy.

 

jerky keto snacks

5) Jerky

The perfect quick, high protein snack for any keto dieters arsenal. Jerky is one of my favourite on the go snacks and can be easily paired with other high fat foods to add some variety.

 

sardines

6) Sardines

High in fats and proteins sardines are an easy keto snack. They’re not my favourite food in the world but I know a lot of keto dieters love them, so they had to be part of the list.

 

Peanut Butter keto snack

7) Nut Butter

Grab your veggie sticks and start dipping! Nut butters are an easy and tasty snack, when you’re running low on time.

 

keto snack pickles

8) Pickles

Not only are pickles a great addition to burgers, they make a really quick and easy keto friendly snack. You can also try making your own pickles and adding different flavours.

 

Olives

9) Olives

Not everybody likes olives, I personally do and they are great to snack on with such a low carb content.

 

Bacon ketogenic snack

10) Bacon

Who doesn’t love bacon! In fact Dan Quibell did an experiment where he only ate bacon for 30 days straight.

 

pepperoni slices

11) Pepperoni Slices

Just like bacon, pepperoni is good anytime. You can even try combining it with other high fat foods like olives and cheeses.

 

hummus keto snack

12) Keto Friendly Hummus

Traditional hummus is loaded with carbs but there are a few low carb versions out there to add a bit of flavour to your veggie snacks. Happy dipping!

 

dark chocolate

13) Dark Chocolate

Normal store bought chocolate is a big no no for a keto diet. Dark chocolate is a great way to get that chocolate fix. Look for higher cocao percentages, normally anything above 86% is good.

 

sugar free jello snack

14) Sugar Free Jello

If you’ve got a sweet tooth than sugar free jello is a great snack to get your fix.

 

Sweet Keto Snacks

keto snacks sweet

 

If you have a bit of a sweet tooth, and lets face it we all get cravings from time to time, you’re going to need something sweet and keto friendly.

Don’t go reaching for the carb filled block of chocolate or ice cream. With a little preparation you can have a sweet snack or dessert that doesn’t kick you out of ketosis.

The key is to plan ahead. If you know you’re the type of person to crave sweet, sugary foods it might be a good idea to have some sweet keto snacks pre made and at the ready for when those cravings kick in.

Yes is is possible to have cake and other tasty treats on the keto diet, you just need to be smart about it and use some keto friendly alternative ingredients.

These recipes take the hard work out of it for you. They’re all loaded with healthy fats and low on carbohydrates.

If you need a quick sweet keto snack or something that you can prepare and save for later, you’ll find something you love here.

 

roasted cinnamon vanilla cashews

15) Roasted Cinnamon Vanilla Cashews

These roasted cinnamon vanilla cashews are easy, but take a long time in the oven (and are totally worth it). I’m tempted to say a dehydrator might work, but I haven’t tested it yet, so I can’t be sure! Recipe from: VeggieStaples.com

 

easy-keto-choc-mousse

16) Easy Keto Chocolate Mousse

Add healthy fats to your low carb diet while eating a rich and creamy keto chocolate mousse. This low carb dessert doubles as a fat bomb, and fits the macros for a fast high fat recipe. Recipe from: Lowcarbdiem.com

 

chocolate avocado pudding

17) Chocolate Avocado Pudding

Love avocado and love pudding? Why have just one when you can have both with our Chocolate Avocado Pudding recipe. After all, two is better than one! You’ll not only be indulging in a chocolatey pudding, but you’ll be getting in your fats from the avocado. Could there be a more perfect dessert?! Recipe from: ketoconnect.net

 

ketogenic cocoa butter blondies

18) Cocoa Butter Blondies

I do warn you; this recipe might be something for you to fall in love with. Because every version I’ve prepared turned out beyond delicious. Recipe from: mysweetketo.com

 

keto friendly pancakes

19) Pancakes with Almond Flour & Coconut Flour

These 6-ingredient keto low carb pancakes with almond flour and coconut flour are so easy, fluffy, and delicious. Paleo and gluten-free, too! Recipe from: wholesomeyum.com

 

pistachio shortbread cookies

20) Pistachio Shortbread Cookies

Rich and buttery shortbread, studded with sweet, nutty pistachios, these easy keto Pistachio Shortbread Cookies are coffee’s new BFF! Low carb, keto, atkins and gluten free too – but nobody has to know these aren’t loaded with sugar and carbs! Recipe from: ibreatheimhungry.com

 

lemon sugar cups

21) Lemon Sugar Cookie Cups

Can we even call them sugar cookies? Is that allowed? Well, they are sugar cookie-esque so I am going with it. And since lemon is so timely for Spring and Easter recipes, I wanted lemon sugar cookie cups filled with a rich lemon pastry cream. Recipe from: alldayidreamaboutfood.com

 

keto snacks sweet lemon poppy seed cupcakes

22) Lemon Poppy Seed Cupcakes

These Ketogenic Lemon Poppy Seed Cupcakes are not only low carb, but the high fat makes them the perfect fat bomb to keep to you fuelled for hours. Recipe from: myketokitchen.com

 

low carb bulletproof coffee cake

23) Bulletproof Coffee Mug Cake

I am not into the bulletproof coffee practicing, but I do like and do consume its ingredients on a regular basis. That is why I needed to come up with a solid form of bulletproof coffee. Doing so, I put together the mug cake that is about as quick and simple to make as the coffee. Recipe from: mysweetketo.com

 

grain free lemonade doughnuts

24) Grain-free Lemonade Doughnuts

A couple minutes prepping the ingredients, half an hour in the kitchen, and voila! A healthy (meat-free) birthday dessert. Recipe from: healthfulpursuit.com

 

Carmelized-Coconut-Chips

25) Caramelised Coconut Chips

A couple minutes prepping the ingredients, half an hour in the kitchen, and voila! A healthy (meat-free) birthday dessert. Recipe from: meljoulwan.com

 

almond joy bars

26) Almond Joy Bars

This recipe is one of the first healthy desserts that I made after starting on my sugar-free diet a few years ago and it’s been one of our favourites. Recipe from: positivehealthwellness.com

 

poppy seed keto muffins

27) Poppy Seed Muffins

If you’re not the biggest fan of the pancake muffins, why not try these poppy seed muffins instead? These muffins work great when served with cream cheese to add a little extra fat to your diet. Recipe from: positivehealthwellness.com

 

keto brownies

28) Keto Brownies

These Keto Brownies are made with just 8 ingredients and are a fantastic low-carb dessert. Yes, you can follow a low-carb diet and still satisfy your chocolate cravings! Recipe from: elanaspantry.com

 

blueberry lemon bread

29) Blueberry Lemon Bread

This Keto Blueberry Lemon Bread recipe is as simple as it gets. All you need to do is throw the low-carb ingredients in a blender, transfer to a pan, then bake. Making this homemade bread recipe is close to effortless. Recipe from: elanaspantry.com

 

chocolate kale chips keto snacks sweet

30) Chocolate Kale Chips

Can’t get enough kale? Neither can I. And this recipe involves chocolate. Crunchy and chocolate, what could be better? Replace the maple syrup with alcohol-free stevia, and you’re golden! Recipe from: healthfulpursuit.com

 

Savoury Keto Snacks

Savoury keto snacks

 

keto muffins

31) 1 Minute Keto Muffins

1 minute keto muffins are my latest go-to recipe. They only require 4 ingredients and are ready in 1 minute. Not only that, I have been experimenting with them by adding other ingredients to make them sweet or savoury. Recipe from: ditchthecarbs.com

 

easy low carb pizza dip

32) Easy Pizza Dip

What makes any dip great is the layers, the combination of flavors and each bite that hits the spot every time! This dip is no different. It requires minimal work, but is guaranteed to impress even the finest of palates. Recipe from: ketoconnect.net

 

cheesy spinach stuffed chicken breast

33) Loaded Cauliflower

Try this healthy loaded cauliflower casserole. Made with butter, sour cream, chives, cheddar cheese and bacon, it’s the ultimate in low carb comfort food! Recipe from: lowcarbmaven.com

 

cheesy spinach stuffed chicken breast

34) Cheesy Spinach Stuffed Chicken Breast

This crowd pleasing keto cheesy spinach stuffed chicken breast recipe is so incredibly tasty that nobody will care (or even believe) that it’s low carb and gluten free! A sneaky and delicious way to pack some healthy greens into your family’s dinner menu Recipe from: ibreatheimhungry.com

 

super sausage rolls

35) Super Sausage Rolls

These are great served hot or cold – a great portable snack this summer or to put in the kids lunch boxes. Try them with some LCHF tomato sauce and you have yourself a winner! Recipe from: whatthefatbook.com

 

macadamia nut hummus keto

36) Macadamia Nut Hummus

This is a Hawaiian-style hummus that is great to use as a spread on thinly sliced snack bread or as a dip for vegetables. Recipe from: food.com

 

ground beef jerky

37) Ground Beef Jerky

We all know that meat is a perfect low carb keto snack because it has zero carbs. Here’s how to make ground beef jerky with or without a jerky gun. Simply season the meat, press into thin strips, then dehydrate. A perfect low carb snack! Recipe from: lowcarbyum.com

 

pork rind tortillas

38) Pork Rind Tortillas

Making these tortillas is super easy! Basically, you puree everything in a food processor and then cook them like very thin pancakes! The recipes makes about 12 six inch tortillas, so they come out to be less than 1 carb per tortilla! Recipe from: theprimitivepalate.com

 

ketogenic chicken skin chips

39) Chicken Skin Chips

Chips made from root vegetables or kale are all well and good, but once you’ve tried chicken skin chips they’ll be the only chip you crave. Recipe from: marksdailyapple.com

 

zucchini cheese

40) Zucchini Cheese

If you are dairy-free, have a big ‘ol garden zucchini, or are working to include vegetable diversity into your meals, then this recipe is for you. Simple and nutritious, ingredients list to a total of five to eight whole foods. Recipe from: ieatrealfood.recipes

 

paleo scotch eggs

41) Scotch Eggs

I make my Paleo Scotch Eggs for school lunches, but we also eat them for breakfast and dinner. They are such a powerhouse of nutrition and are sturdy and portable. Recipe from: ditchthecarbs.com

 

low carb fathead rolls

42) Fathead Rolls

Are you in love with the popular fathead pizza dough? Then you will absolutely adore these keto fathead rolls. Use them for anything! Raised, soft, and delicious. Recipe form: howtothisandthat.com

 

mini pumpkin spice muffins

43) Mini Pumpkin Spice Muffins

In less than half an hour, you can have a generous batch of mini pumpkin spice muffins. This is a great quick breakfast or snack. Recipe from: ruled.me

 

Keto Friendly Crispy Cheddar Cheese Chips

44) Dippable Crispy Cheddar Cheese Chips

perfect for Super Bowl parties and other types of parties, too. They hold up nice for dipping, and you can store them in a plastic bag for up to a week with a paper towel inside to absorb any extra grease. Recipe from: wickedstuffed.com

 

swedish meatballs keto snack

45) Swedish Meatballs

These keto swedish meatballs are perfect over zoodles, and the sauce alone can be used over just about everything! Recipe from: wickedstuffed.com

 

cheesy bacon bombs

46) Cheesy Bacon Bombs

These little morsels are just divine. It’s like biting into bacon wrapped cheesy bread that’s soft and gooey in the middle and nice and crunchy on the outside. Recipe from: ruled.me

 

cheesy chorizo keto dip

47) Cheesy Chorizo Dip

This Keto Cheesy Chorizo Dip is a hearty dish full of bold flavor, spice and everything nice! The best part? Less than 1 carb per serving! Recipe from: heyketomama.com

 

cheese shell taco cups

48) Cheese Shell Taco Cups

These Keto Cheese Shell Taco Cups are the easiest way to get your taco on…low carb style! Recipe from: heyketomama.com

 

keto chicken meatloaf cups

49) Chicken Meatloaf Cups

These Keto Chicken Meatloaf Cups are one of the easiest Low Carb Dinners I’ve ever made! Want to add some extra flavor? Wrap them in bacon! Recipe from: heyketomama.com

 

low carb keto snack

50) Bacon And Egg Mini Crustless Quiche

Bacon and Egg Mini Crustless Quiche is a little favourite of mine. Its super easy to make, and it keeps well in the fridge. It’s the perfect make ahead meal that’s super keto friendly. Recipe from: fatforweightloss.com

 

bacon jalapeno poppers

51) Bacon Jalapeno Poppers

What makes this recipe so easy to make, but complex taste wise is the layers. Each bite is different, sometimes heavier on the cream cheese, sometimes heavier on the ground beef! Anyone who sees these will not only be impressed, but excited to dig in! Recipe from: ketoconnect.com

 

keto friendly zucchini fries

52) Zucchini Fries

This recipe is the ultimate side dish pairing perfectly with a lettuce wrap bacon cheese burger or a bowl of soup. Our zucchini fries are perfect for baking, frying, dipping and eating! Recipe from: ketoconnect.com

 

keto friendly cheesy cauliflower muffin

53) Cauliflower Muffins

These low carb, gluten-free, savoury muffins are made with cauliflower and cheese. They are great for an appetiser, snack, side dish or quick meal. Recipe from: kirbiecravings.com

 

sausage stuffed keto muffins

54) Sausage Stuffed Mushrooms

The combination of the meat, cheese and onion in a low carb vehicle makes this recipe worth trying and making time and time again! Recipe from: ketoconnect.net

 

sardine stuffed avocado

55) Sardine Stuffed Avocado

Stuffed avocados are quick to prepare and low in carbs. I use all kinds of different fillings and this one is my favourite! Recipe from: Ketodietapp.com

 

bacon and egg cups

56) Bacon and Egg Cups

For anyone trying to get their fat intake up while keeping their other macros down, try having a couple of these for breakfast. You will be in keto heaven in no time! Recipe from: theketocookbook.com

 

keto cheese crackers

57) Cheese Crackers

I’m so excited to have a crunchy Low Carb Cheese Crackers Recipe that’s Keto friendly! I’ve started the Keto plan 8 days ago and so far I have lost a pound a day! Recipe from isavea2z.com

 

keto friendly griddle cakes

58) Griddle Cakes

These Keto Griddle Cakes are super easy to make once you have the basics down. You can mix and match different ingredients to achieve any flavor combination you can think of. Recipe from: ketoconnect.net

 

avocado fries

59) Avocado Fries

Have you been craving fries with lots of fat, but nearly 0 carbs? Avocado fries are the answer! They’re simple to make and can be enjoyed by anyone. They have the same crispy outside and soft inside as regular french fries! Recipe from: tasteaholics.com

 

green bean fries

60) Green Bean Fries

Dress up some green beans and bake them in a delicious Parmesan crust to create Green Bean Fries! Recipe from: tasteaholics.com

 

crunchy kale chips

61) Crunchy Kale Chips

Kale chips are a miracle! From a tough, bitter leaf, kale turns into a delicate and crunchy chip before your very eyes and they’re simple to make! Recipe from: tasteaholics.com

 

Fat Bombs

fat bombs keto snacks

 

granola bar fat bombs

62) Granola Bar Fat Bombs

So much for “protein” bars though, the macros are crazy, it’s 75% fat. You can cut this into 16 slices and they’ll be 3.5 net carbs each. Recipe from: wickedstuffed.com

 

chocolate peanut butter fat bombs

63) Chocolate Peanut Butter Fat Bombs

Crunchy, chewy, creamy, and chocolatey – all in one portable, delicious, and fat filled snack. Recipe from: ruled.me

 

bacon and egg fat bombs

64) Bacon & Egg Fat Bombs

I think that savoury fat bombs are simply better, as they are more sating and don’t seem to trigger cravings. Recipe from: ketodietapp.com

 

keto chocolate peanut butter balls

65) Chocolate Peanut Butter Balls

These tasty little peanut butter balls have just 1g carbs apiece and 3g of protein. Pop a couple to tame your sweet tooth. They are really good and full of healthy fats and proteins. Recipe from: cutthewheat.com

 

coconut and cinnamon keto fat bombs

66) Coconut and Cinnamon Keto Fat Bombs

This Coconut and Cinnamon Keto Fat Bomb recipe is perfect for a ketogenic and low carb plan. You can whip up this easy recipe and have everyone ooohing and aahhing in no time. Recipe from: grassfedgirl.com

 

buttered bacon fat bombs

67) Buttered Bacon Fat Bomb

Most of those fat bombs are sweet and feature ingredients such as chocolate and coconut oil. But Fluffy Chix Cook believe it’s hard to go wrong with the nutrition found in butter made from grass fed cows Recipe from: fluffychixcook.com

 

keto buttered bacon fat bomb

68) Butter Pecan Fat Bombs

Butter Pecan Fat Bombs make a great low carb keto or low carb high fat quick meal replacement or snack to help feed that ketogenic cycle while waiting for a chance to make the next meal! Recipe from: fluffychixcook.com

 

bullettproof fat bombs

69) Bulletproof Fat Bombs

My Bulletproof Fat Bombs taste like frozen creamy mocha smoothie. Add a splash of rum or rum extract and they resemble Tiramisu. Recipe from: ketodietapp.com

 

ginger fat bombs

70) Ginger Fat Bombs

I have made a few fat bomb recipes and these ginger fat bombs have to be my favourite. Fat bombs will keep you fuller for longer, keep your carb cravings away, and contain a healthy dose of coconut oil. Recipe from: ditchthecarbs.com

 

cocoa walnut bark keto snack

71) Coco-Cocoa-Walnut Bark

Such a simple thing, but it fills so many needs. Oh, did I mention … it’s delicious! Recipe from: djfoodie.com

 

cocoa butter fat bomb

72) Cocoa Butter Fat Bomb

A delicious fat bomb that is fit for impressing guests. Make suer you check out this cocoa butter keto snack. Recipe from: mariamindbodyhealth.com

 

keto friendly lemon mini tarts

73) LEMON MINI TARTS

I found some cute little tarts at Whole Foods. bought them anyway to see if I could make something similar minus the nasty fructose. Mine are tasty little treats that contain lots of good fats but no sugar. Recipe from: carbwarscookbooks.com

 

savoury mediterranean fat bombs

74) Savory Mediterranean Fat Bombs

Adding freshly chopped herbs, sun-dried tomatoes, garlic and olives gives them a strong Mediterranean kick – you won’t even know these are fat bombs! Recipe from: ketodietapp.com

 

orange and walnut chocolate fat bombs

75) Orange & Walnut Chocolate Fat Bombs

When creating this recipe, I was inspired by the delicious Crunchy Cherry Chocolate Confections from Low-carb So Simple. I wanted to make dairy-free “fat bombs”, so I added some coconut oil for extra fat-burning MCTs. Recipe from: ketodietapp.com

 

keto chocolate almond fat bomb

76) Chocolate Almond Fat Bomb

It’s hard to resist these chocolate almond fat bombs – they melt in your mouth like a chocolate truffle and fill you up with fantastic fats. Recipe from: paleorecipe.com

 

fudgy macadamia chocolate fat bombs

77) Fudgy Macadamia Chocolate Fat Bombs

These soft, fudgy, rich and luscious treats will appease your craving for a treat, while providing plenty of healthy fats and maintaining your ketosis. Recipe from: thenourishedcaveman.com

 

lemon bar fat bombs

78) Lemon Bar Fat Bombs

This recipe is keto, low-carb, paleo, grain-free, gluten-free, dairy-free, and refined-sugar-free. Recipe from: realbalanced.com

 

pumpkin spice keto fat bomb

79) Pumpkin Spice Keto Fat Bomb

This pumpkin spice keto fat bomb recipe is the perfect fall treat for those on a ketogenic diet. It is sugar-free and full of healthy fats that boost metabolism such as coconut oil.. Recipe from: grassfedgirl.com

 

choco nut keto fat bombs

80) Choco-Nut Fat Bombs

Did someone say chocolate?! Drizzle with a teaspoon of Sugar-Free Chocolate syrup, and enjoy. Recipe from: ketoship.com

 

maple and pecan fudge fat bombs

81) Maple & Pecan Fudge Fat Bombs

Today, I’d like to share one of my favourite fat bomb recipes: Maple & Pecan Fudge. Make suer to check out the video. Recipe from: ketodietapp.com

 

white chocolate butter pecan fat bombs

82) White Chocolate Butter Pecan Fat Bombs

These fat bombs are a little more complex, but the flavour you get is out of this world! I like to enjoy 1 or 2 with tea at the end of my day and a treat. Hope you enjoy them too! Recipe from: tasteaholics.com

 

Keto Cookies

keto cookie snacks

 

ginger and clove keto cookies

83) Ginger and Clove Keto Cookies

These keto cookies also go great with coconut milk, but just make sure the milk has no added sugar. Recipe from: fatforweightloss.com.au

 

keto snacks Oatmeal Chocolate Chip Cookies

84) Oatmeal Chocolate Chip Cookies

Perfectly cooked low-carb oatmeal chocolate chip cookies. Keto, sugar-free, no grain flours, and dairy-free! Recipe from: healthfulpursuit.com

 

85) Low-Carb Oreos

Basically, it’s a chocolate shortbread cookie filled with cream cheese icing! They really kill a sweet tooth and go great with coffee or a nice glass of flax milk! Recipe from: theprimitivepalate.com

 

86) Hazelnut Low Carb Keto Cookies

These easy hazelnut keto cookies have only 5 ingredients! They are light and fluffy on the inside, crunchy on the outside and fantastic as a treat with some nut milk or with a cup of coffee. Recipe from: lowcarbyum.com

 

87) Chocolate Fudge Keto Cookies

These cookies are perfectly soft and cake like, with an ever lasting chocolatey taste. Recipe from: ketoconnect.net

 

88) Cinnamon Butter Cookies

Besides the taste, I love the way this cookie crumbles (see what I did there?). It is so soft and falls apart easily so you’ll definitely want to grab a plate, and maybe some coconut milk to go with it. Recipe from: ketosizeme.com

 

89) Keto No Bake Cookies

Creamy, fudgey and crunchy are just a few words to describe these amazing keto no bake cookies. A perfect way to satisfy your sweet tooth and get in some valuable macronutrients. Recipe from: howtothisandthat.com

 

90) Soft Batch Cookies

Finally, a guilt-free chocolate bar that tastes ‘real’ and helps with weight loss. ChocoPerfection has 14g of prebiotic fiber in every bar which reduces sugar cravings. It’s is all natural, 100% sugar-free, and has all the beneficial anti-oxidants of chocolate. Recipe from: theprimitivepalate.com

 

91) Maple Macadamia Nut Cookies

Maple and macadamia nuts. Seriously, what more could you want from a cookie? Recipe from: ketoconnect.net

 

low carb skillet chocolate chip cookie

92) Skillet Chocolate Chip Cookie

The original Low Carb Chocolate Chip Cookie Recipe. Accept no substitutes! Your favorite grain-free cookie dough baked in a skillet for one awesomely gooey keto dessert. Recipe from: alldayidreamaboutfood.com

 

ketogenic almond joy cookies

93) Almond Joy Cookies

Coconut, Stevia-sweetened chocolate chips, almonds, and homemade (sugar free) low carb sweetened condensed milk. Only 4 ingredients and super easy to make! Recipe from: mymontanakitchen.com

 

vanilla shortbread cookies

94) Vanilla Shortbread Cookies

Not only are these Low Carb Buttery Vanilla Shortbread Cookies delicious! They make the best crumbly base for Low-Carb, no-bake Cheesecake, and Pie Recipes. Recipe from: myketokitchen.com

 

keto friendly peanut butter bacon cookie

95) Peanut Butter Bacon Cookie

It’s always nice to find a tasty dessert recipe that is sugar free, low carb and ketogenic. I’m looking to expand my options of easy to make treats because sometimes I like to end my day with a nibble of something sweet. Recipe from: mysugarfreejourney.com

Keto Bars

keto snack bars

nut butter keto protein bar

96) Nut Butter Keto Protein Bar

This is a really easy and tasty recipe that is ketogenic, anti-inflammatory and fat burning. This is loaded with healthy fats, protein and fiber. It is super easy to make and you will love the flavour. Recipe from: drjockers.com

 

homemade keto protein bar

97) Homemade Keto Protein Bar

I tend to rely on protein bars, especially while traveling or for work. This super simple keto protein bar will make your on the go snacks that much nicer. Recipe from: meatketofree.com

 

chocolate and coconut protein bars

98) Chocolate & coconut protein bars

Homemade protein bars are a perfect replacement for any meal if you are short of time. Have them ready in your fridge for a quick snack! Recipe from: ketodietapp.com

 

keto cookie bars

99) Keto Cookie Bars

Keto fat bomb cookie bars that don’t need to be kept cold. A keto fat bomb that you can take on the go! Less than 2 grams of net carbs and loaded with keto nutrients. Recipe from: healthfulpursuit.com

 

grain free granola bars

100) Grain Free Granola Bars

Try these which are free of sugar, grains, wheat and naturally gluten free. They are packed with seeds and nuts and a hint of cinnamon and vanilla. Recipe from: ditchthecarbs.com

 

coco keto bars

101) CocoKeeto Bars

These bars are perfect for a low carb or a Keto diet when you either a) need something sweet or you will eat the entire pantry or b) its the end of the day and your macro tracker tells you that you need more fat! Recipe from: ketogenicwoman.com

 

Chocolate coconut keto snack bars

102) Coconut Chocolate Bars

Ladies and gentlemen let me introduce: the coconut chocolate bar, one of the best low carb snacks you will try! Recipe from: thenourishedcaveman.com

 

Coconut Cream Protein Keto Snack

103) COCONUT CREAM PROTEIN FUDGE BARS

These are a sweet, chewy, creamy and coconutty delight! They are super easy to make – just throw everything in your food processor and give it a whirl! Recipe from: mymontanakitchen.com

 

Chocolate fudge protein bars

104) Chocolate Fudge Protein Bars

These delicious Chocolate Fudge Protein Bars are a no bake recipe that’s low carb, sugar free, gluten free and nut free as well! Perfect for a healthy, grab-n-go snack and packing in lunchboxes! Recipe from: sugarfreemom.com

 

homemade protein bars

105) LCHF protein bars (homemade Quest bars)

This version of homemade keto friendly Quest bars is a perfect on-the-go snack when all else fails without the price tag of a store bought bar. Recipe from: mysweetketo.com

 

Keto Smoothies

keto snack smoothies

 

keto chocolate smoothie

106) Keto Chocolate Smoothie

This Keto Chocolate Smoothie is the perfect meal for those following a high-fat, low-carb diet. Made with 6 ingredients it’s a wonderful way to start your day if you have a busy morning. Recipe from: elanaspantry.com

 

almond milk protein shake

107) Almond Milk Protein Shake

We created a creamy, high fat, low carb protein shake you can drink after every gym session without being kicked out of ketosis! Meet your macros while still enjoying your protein. Recipe from: tasteaholics.com

 

smoothie recipe with avocado and mint

108) Smoothie Recipe with Avocado and Mint

The green smoothie is super popular, but it’s usually loaded with sugar. Here’s a healthier low carb keto smoothie made with avocado and mint. Recipe from: lowcarbyum.com

 

cinnamon chocolate keto breakfast smoothie

109) Cinnamon Chocolate Breakfast Smoothie

Enjoy this delicious chocolate smoothie recipe for a fast and nutritious Paleo and Ketogenic breakfast. I used stevia as the sweetener in this recipe and the cinnamon helps to hide the stevia aftertaste. Recipe from: paleomagazine.com

 

peanut butter keto milkshake

110) Peanut Butter Milkshake

This super filling milkshake is loaded with fat which makes it the perfect midday pick-me-up. If you have something against peanuts, or are simply allergic, almond or cashew butter is also delicious in this shake! Recipe from: cookingispun.com

 

iced keto coffee

111) Iced Keto Coffee

Everyone has tried or at least heard of keto coffee. But, what about those summer days or those days you don’t want a hot beverage. Personally, I prefer ice coffee all year round! Well, we’ve re-revolutionized the coffee game with our Keto Coffee recipe. Recipe from: ketoconnect.com

 

green smoothie

112) Green Smoothie

I’m excited to say that this low carb green smoothie that I’m sharing today is everything you’d want a green smoothie to be! It’s creamy, refreshing, and has just enough sweetness to make it perfectly balanced. Recipe from: ibreaththehungry.com

 

keto snacks sweet

113) Raspberry Avocado Smoothie

A dairy free low carb raspberry avocado smoothie that’s sure to be loved by all. So delicious, you’ll will never know it has healthy avocado in it. Recipe from: lowcarbyum.com

 

sweet lassi with rose water and cardamom

114) Sweet Lassi with Rose Water and Cardamom

This drink calls for some sweetness, though you can start with only one package of sweetener and add more if you prefer sweeter drink. Recipe from: lowcarbsosimple.com

 

chocolate dipped strawberry keto milkshake

115) Chocolate-Dipped Strawberry Milkshake

A low-carb, keto, vegan milkshake recipe made with frozen strawberries and coconut milk, blended with Genuine Health fermented vegan proteins. Recipe from: healthfulpursuit.com

 

ketogenic minty green protein smoothie

116) Minty Green Protein Smoothie

A Minty Green Protein Smoothie that is dairy free and low carb is the perfect way to start the day! Recipe from: sugarfreemom.com

 

low carb chocolate avocado smoothie

117) Chocolate Avocado Raspberry Smoothie

They can be so thick you need to eat them with a spoon, or thin enough to slurp easily through a straw. Recipe from: alldayidreamaboutfood.com

 

blueberry coconut chia smoothie

118) Blueberry Coconut Chia Smoothie

Blueberries, chia seed and coconut come together for a creamy low carb smoothie. Jam-packed with antioxidants and healthy fats, it’s a great snack for kids and adults alike. This post is sponsored by Wyman’s of Maine. Dairy-free and vegan options. Recipe from: alldayidreamaboutfood.com

 

keto snacks sweet frosted lemonade

119) Frosted Lemonade

Creamy and refreshing dairy-free, sugar-free mock Chick-Fil-A Frosted Lemonade. Makes 1-quart serving or smaller servings to share. Recipe from: mamashire.com

 

Keto smoothie recipe

120) Avocado, Chia Seeds and Cacao Smoothie

This keto smoothie is loaded with healthy fats and protein foods. All of the ingredients in this smoothie are nutritious, heart healthy and keto-friendly — plus, they’re delicious! Recipe from: draxe.com

 

keto coffee

121) Keto Coffee with MCT Oil

A keto snack list wouldn’t be complete without a simple high fat keto coffee to top it off! Check out this simple recipe if you’re looking for an alternative to bulletproof coffee. Recipe from: ingfit.com

 

If you enjoyed this article make sure to check out our other keto posts:

Did I miss any keto snacks? Do you have a great recipe to add? Let me know your thoughts in the comments section below.

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Nutrition

121 Keto Dinner Recipes – Lazy Keto Meals!

Kyran Doyle

Published

on

keto dinner recipes

The ketogenic diet has been gaining a lot of attention of late, and rightly so. Keto recipes are generally high fat and low carbs.

This puts your body into a state of ketosis which essentially means that your body burns fat for energy instead of carbs. This turns your body into a fat burning machine and is the result for a lot of peoples successful weight loss.

As well as weight loss there are numerous health and performance benefits of sticking to a low carb diet.

When following the keto diet it is essential that you stick to your daily macronutrient numbers and don’t eat too many carbs.

If you go over your carb limits you will put yourself out of ketosis and your body will no longer be burning fat for energy.

With that in mind it is always good to have a list of go to keto recipes.

Whether you’re an experience keto dieter or are just getting started this list of our favourite keto dinner recipes will make sure you are never stuck eating the same old meals for dinner every night.

Free bonus: Download this entire list as a PDF. Easily save it on your computer for quick reference so you’re never stuck without a keto recipe. Includes 10 bonus ideas not found in this post.

Browse keto recipes by category: Click any of the links below to jump to each category. Or just keep scrolling to read the full article.

Chicken Dinner Recipes
Beef Dinner Recipes
Pork Dinner Recipes
Lamb Dinner Recipes
Fish Dinner Recipes
Vegetarian Dinner Recipes

 

Contents

Keto Dinner Recipes Chicken

 

easy low carb stir fry

1) Easy Chicken Stir-Fry

This Chicken Stir-fry will become one of your favourite lazy keto meals. Packed full of flavour with Asian spices and fresh vegetables. What’s not to love! Recipe from: ketodietapp.com

 

keto balinese chicken curry

2) Balinese Chicken Curry

This recipe was created while on a trip to Bali after vigorously taste testing the local foods. I personally love curries and this delicious, low carb, keto friendly recipe is to die for. Recipe from: tasteaholics.com

 

low carb chicken peanut pad thai

3) Chicken Peanut Pad Thai

I love Pad Thai and luckily zucchini makes a great low carb alternative to noodles. Recipe from : tasteaholics.com

 

keto spinach stuffed chicken

4) Keto Spinach Stuffed Chicken

Keto spinach stuffed chicken is one of the easiest meals you will ever make. Just throw it in the oven and voila. And at less than 1g carbs per serving, this is an awesome keto recipe. Recipe from: ditchthecarbs.com

 

keto coconut chicken dinner recipe

5) Easy Coconut Chicken Recipe

A simple, low carb, keto friendly coconut chicken recipe that tastes delicious. Check it out! Recipe from: agirlworthsaving.net

 

low carb dinner shredded chicken chilli

6) Shredded Chicken Chili

With a stock of shredded chicken on hand, this dinner comes together for me in a matter of minutes. If you aren’t much of a meal planner or prepper, you can quickly boil and shred the chicken before combining all of your chili ingredients. Recipe from: ketogasm.com

 

keto blue cheese stuffed buffalo chicken

7) Blue Cheese Stuffed Buffalo Chicken Meatloaf

A delicious blue cheese stuffed buffalo chicken recipe. Inspired by everyones favourite, buffalo wings, this keto dinner will be a hit at your place. Recipe from: wickedstuffed.com

 

easy malibu chicken dinner recipe

8) Easy Malibu Chicken Recipe

This Malibu Chicken recipe is an easy weeknight meal of boneless skinless chicken breast, low carb keto breadcrumbs, deli ham, and Swiss cheese. Recipe from: lowcarbmaven.com

 

keto friendly chicken and broccoli casserole

9) Cheddar Chicken and Broccoli Casserole

This low carb dinner recipe, combines two classic flavours Cheddar Chicken and Broccoli Casserole! The results are amazing, but that’s to be expected with a combo like broccoli cheddar! Recipe from: tasteaholics.com

 

low carb chicken parmigiana dinner recipe

10) Low Carb Chicken Parmigiana

I love a parma as much as the next man, and the next man, and the next man. However, the chicken is generally crumbed with bread, which isn’t really useful for those of us who eat keto, or are gluten intolerante. This recipe covers both of those, and it’s decidedly tastier, too. Recipe from: eatketo.com

 

keto dinner chicken enchilada bowl

11) Keto Chicken Enchilada Bowl

This keto friendly Chicken Enchilada Bowl is a low carb twist on a Mexican favourite! It’s so easy to make, totally filling and ridiculously yummy! Recipe from: heyketomama.com

 

keto friendly southern fried chicken

12) Keto Southern Fried Chicken

Who doesn’t love southern fried chicken! This keto recipe will be the answer to your prayers. Combine this low carb chicken with a side of cauliflower mash and you’re set. Recipe from: myketokitchen.com

 

low carb lemon butter chicken

13) Lemon Butter Chicken

Easy crisp-tender chicken with the creamiest lemon butter sauce ever – you’ll want to forget the chicken and drink the sauce instead! Recipe from: damndelicious.net

 

Low Carb Dinner Chicken Curry Pie

14) Low-Carb Chicken Curry Pie

Looking for a simple, one-dish recipe that makes leftovers disappear, but still tickles all those discerning taste buds? Savory pies are your friends. And this savory pie – marrying chicken and warming curry spices with a satisfyingly cheesy filling – is your new best friend. Settle in and enjoy! Recipe from: dietdoctor.com

 

cheesy low carb chicken fritters

15) Cheesy Chicken Fritters

These Cheesy Chicken Fritters are a surprising way to use chicken breast, but it really works. These fritters are tender, juicy and so flavourful. If you love easy chicken recipes, THIS is for you! Recipe from: natashaskitchen.com

 

low carb crispy lemon and thyme chicken

16) Extra Crispy Lemon & Thyme Chicken

This chicken is crispy on the outside, soft and juice inside. It’s delicious and suitable for low-carb, keto and paleo diets. Recipe from: ketodietapp.com

 

low carb dinner bacon ranch chicken casserole

17) Bacon Ranch Chicken Casserole

Quick, easy, and so comforting. This is keto recipe is cheesy, bacony, and filling. Best of all it is low carb, grain, gluten, & sugar free. Recipe from: joyfilledeats.com

 

easy keto garlic chicken dinner

18) Easy Garlic Chicken

Check out this quick and as it says in the title ‘easy’ succulent and flavoursome garlic chicken. It’s ready to eat in 25 minutes! Recipe from: eatthismuch.com

 

low carb bbq chicken dinner recipe

19) Baked BBQ Chicken

This is a really simple recipe, its fast and no mess. Sling the chicken in the marinade the night or morning before, toss them in the oven to bake, smother them in KETO BBQ Sauce and finish them off under the grill. Throw together with a salad. Dinner = done. Recipe from: ketovangelistkitchen.com

 

low carb creamy tuscan garlic chicken

20) Creamy Tuscan Garlic Chicken

Creamy Tuscan Garlic Chicken has the most amazing creamy garlic sauce with spinach and sun dried tomatoes. This keto dinner is a restaurant quality meal ready in 30 minutes! Recipe from: therecipecritic.com

 

Keto Dinner Recipes Beef

 

low carb thai beef lettuce wraps

21) Thai Beef Lettuce Wraps

The idea for this recipe came simply from buying both mint and cilantro on a whim at the Farmer’s Market. This is not just a green salad with a Thai dressing, this has the classic Thai flavours with protein! Recipe from: thepaleomom.com

 

keto cashew beef thai stir fry

22) Cashew Beef Thai Stir Fry

This is personally one of my favourite keto dinner meals as it is so full of flavour and colour. Everyone loves Asian cuisine so I highly recommend you try this one out! Recipe from: tasteaholics.com

 

low carb beef stroganoff meatballs recipe

23) Low Carb Beef Stroganoff Meatballs Recipe

Not only are these beef stroganoff meatballs low carb but they are amazing! Even if you are not the worlds biggest mushroom fan I still suggest you try these! Recipe from: ibreatheimhungry.com

 

keto crispy sesame beef

24) Keto Crispy Sesame Beef

This is a great dish if you are craving some Chinese food. This classic dish can be found in many Chinese restaurants but this is a keto friendly version. Recipe from: ruled.me

 

keto pad gro pow

25) Pad Gra Pow

This a quick and easy keto dinner dish and you only need minimal ingredients. A yummy meal prepared and ready to eat in just 20 minutes! Recipe from: eatketo.com

 

keto moussaka dinner

26) Moussaka

Moussaka is a Middle Eastern dish, the main ingredients of which are Eggplant, and Beef. The meat sauce is fairy similar too a typical Bolognese, but its unique range of spices really bring it into its own. It does take approximately 2 hours to make but it is most definitely worth the wait! Recipe from: eatketo.com

 

philly cheese steak wraps keto dinner

27) Philly Cheese Steak Wraps

Philly Cheese Steak Wraps can be ready in as little as 10-15 minutes. They are a great idea if you have little time but want something satisfying and full of flavour! Recipe from: lowcarbmaven.com

 

low carb spicy crockpot double beef stew

28) Easy Spicy Crockpot Double Beef Stew

This meaty beef stew is slightly spicy and perfect for those on a keto friendly diet. Its a warming hearty meal. It only has a quick preparation time and then leave all the hard work to the crockpot! Its a mixture of a stew with a chilli twist! Recipe from: wickedstuffed.com

 

keto paleo beef with broccoli

29) Paleo Beef with Broccoli

Who needs take out when you have this perfect everyday simple meal! The low carb, paleo beef with broccoli is a savoury juicy stir-fry with crunchy veggies in homemade savoury sauce. Recipe from: iheartumami.com

 

low carb Chile Rellenos Casserole

30) Chile Rellenos Casserole

The Chile Rellenos casserole is quick and its tasty! It has a kick to it but it’s delicious! Recipe from: deliciously-thin.com

 

low carb beef schnitzels

31) Crunchy Low Carb Beef Schnitzels

Homemade schnitzels are great for dinner, they are best straight from the fryer or even cold. Throw them together with a salad for a perfect quick mid-week meal! Recipe from: myketokitchen.com

 

low carb cauliflower casserole with beef marinara

32) Low Carb Cauliflower Casserole with Beef Marinara

A low carb cauliflower casserole recipe with ground beef marinara, melted cheese & fresh basil. Gluten-free, keto, sugar-free & healthy. You will only need 9 ingredients for this mouth watering dish! Recipe from: wholesomeyum.com

 

keto beef and green olive meatzza

33) Beef and Green Olive Meatzza

A low carb version of a very simple, very hearty version of a Chicago-style deep dish pizza. The saltiness from the olives and richness of the beef work magic together! Definitely work a try! Recipe from: modernlowcarb.com

 

low carb meatballs recipe

34) Low Carb Meatballs – Italian Style

These are keto friendly, nut-free and they make a perfect dinner. The only take 30 minutes to make, they are really easy and they taste amazing! Recipe from: wholesomeyum.com

 

low carb bacon cheeseburger

35) Low Carb Bacon Cheeseburger Casserole

This is a must try! It only takes 45 minutes for this tasty dish! It will become one of your favourite keto meals! Recipe from: lowcarbyum.com

 

keto jalapeno cheddar burgers

36) Jalapeño Cheddar Burgers

The delicious jalapeño cheddar filling in these burgers really make them to die for, they are full of flavour! Recipe from: spendwithpennies.com

 

keto asian Shredded Beef

37) Low Carb Fried Rice with Asian Shredded Beef

This low carb fried rice with asian shredded beef, it’s ready in under 30 minutes and it is full of Asian flavours! This is a top hit! Recipe from: myketokitchen.com

 

keto dinner spaghetti bolognese recipe

38) Keto Spaghetti Bolognese

A Ketogenic Spaghetti bolognese made with noodles! This is perfect for when you are craving a traditional Spag bol but need to stay Keto! Recipe from: fatforweightloss.com.au

 

keto southwest beef and bean casserole

39) Southwest Beef and Bean Casserole

It looks good, it tastes good and it is Keto good! Recipe from: lowcarbyum.com

 

keto beef casserole

40) Keto Beef Casserole

This is easy to make and a perfect comfort food. You need to check out this delicious Keto Beef casserole! Recipe from: thepaleomom.com

 

Keto Dinner Recipes Pork

 

keto pulled pork tacos

41) Pulled Pork Tacos

I prepared this in the morning before work and left it to slowly cook during the day. When I got home I was welcomed to the sweet smell of the braising meat. By dinner time it was delicious! Make taco Tuesday any day! Recipe from: tasteaholics.com

 

low carb italian parmesan breaded pork cutlets

42) Low Carb Italian Parmesan Breaded Pork Cutlets

A super quick, tasty and simple keto dinner recipe. Not much effort needed for this one! Recipe from: wickedstuffed.com

 

avocado beef keto bomb

43) Avocado Keto Bomb

The Avocado Keto Bomb tastes just how it looks…….delicious! It is tasty, convenient and ready in under 1 hour! Recipe from: myketocoach.com

 

low carb parmesan herb pork schnitzels

44) Low Carb Parmesan Herb Pork Schnitzels

A popular dish with a twist because rather than the traditionally used chicken this is made with pork. Recipe from: myketokitchen.com

 

keto pork with paprika, mushrooms, and sour cream

45) Pork with Paprika, Mushrooms, and Sour Cream

This is a comforting keto recipe with a slight bit of spice. It is packed with flavours! Recipe from: kalynskitchen.com

 

easy keto pulled pork dinner

46) Easy Pulled Pork

The preparation takes around 30 minutes and then all you need to do is leave the rest to the oven. It is a long wait but smelling all the aromas in the mean time makes the wait well worth it! Recipe from: ketoconnect.net

 

keto pork egg roll in a bowl

47) Pork Egg Roll in a Bowl

This quick, easy and packed with flavour recipe will be ready and on your table in 30 minutes! Recipe from: peaceloveandlowcarb.com

 

spicy ketogenic pork vindaloo curry

48) Spicy Ketogenic Pork Vindaloo Curry

If you like low carb food with a good kick to it then you must try this one! It is hot, tender and flavoursome! Recipe from: myketokitchen.com

 

low carb pork coconut curry

49) Low Carb Pork Coconut Curry

If you prefer a milder curry them this one is for you. Its worth making even for the mixture of delicious fragrants you get whilst its cooking! Recipe from: myketokitchen.com

 

keto dinner pizza recipe

50) Better Than Fat Head Pizza

Replace your pre-keto pizza night with your homemade Better than Fat Head Pizza! Recipe from: heyketomama.com

 

keto caramelized onion and Bacon pork chops

51) Caramelized Onion & Bacon Smothered Pork Chops

These mouth watering pork chops are tender, juicy, smothered in a creamy onion and bacon sauce. You need to try these! Recipe from: alldayidreamaboutfood.com

 

low carb pork lo mein dinner recipe

52) Low Carb Pork Lo Mein Recipe

The Low Carb Pork Lo Mean is super quick and easy as well as delicious! Recipe from: ibreatheimhungry.com

 

keto pulled pork chilli dinner recipe

53) Creamy Spicy Keto Pulled Pork Chili

If you have any pulled pork leftovers then this Creamy Spicy Keto Pulled Pork Chili recipe is quick and easy. Recipe from: biohackersrecipes.com

 

keto creamy mustard pork casserole

54) Keto Creamy Mustard Pork Casserole

The Keto Creamy Mustard Pork Casserole is a perfect winter warmer. It is tasty and full of delicious flavours. Recipe from: myketokitchen.com

 

low carb cheddar maple and mustard pork meatballs

55) Low Carb Cheddar, Maple & Mustard Pork Meatballs

These meatballs have an amazing combination of ingredients that work so well together and give off an incredible taste! Recipe from: myketokitchen.com

 

Low Carb Green Chile Pork Taco Bowl

56) Green Chile Pork Taco Bowl

This is a very flavoursome keto recipe. It is perfect if you are having a dinner party! Recipe from: kalynskitchen.com

 

keto pork and cashew sitr fry

57) Pork and Cashew Stir-Fry

This delicious stir-fry recipe is quick and easy. On your plate in 15 minutes! Recipe from: paleomagazine.com

 

low carb pulled pork casserole

58) Yummy Pulled Pork Casserole

Here is one of the best pulled pork recipes you will ever come across, you should give it a go. Recipe from: idratherbeachef.com

 

keto dinner recipe

59) Vietnamese Restaurant-Style Grilled Lemongrass Pork

The Vietnamese Resturant-style grilled lemongrass pork really is upto restaurant quality. It is full of flavour! Recipe from: iheartumami.com

 

keto jalapeno stuffed meatloaf

60) Bacon Wrapped Jalapeño Popper Stuffed Meatloaf

This Bacon Wrapped Jalapeño Popper Stuffed Meatloaf is delicious and tasty. It is crispy on the outside and tender on the inside, Yum! Recipe from: ibreatheimhungry.com

 

Keto Dinner Recipes Lamb

 

keto slow cooked lamb recipe

61) Spiced Keto Slow-cooked Lamb

This is good if you want to be prepared, you can keep this tender meat in the fridge ready to go along with different meal options. Recipe from: ketodietapp.com

 

keto lamb curry dinner recipe

62) Delicious Keto Lamb Curry

This keto lamb curry is delicious and simple to make, it also smells amazing whilst its cooking! Recipe from: blog.ketoship.com

 

low carb dinner recipe

63) Braised Lamb Stew

This thick hearty and tasty lamb stew is full of nutrients. The outside of the meat becomes crispy and it just falls off the bone when cooked to perfection. Recipe from: tasteaholics.com

 

Keto Friendly Lamb Meatballs

64) Lamb Meatballs with Cauliflower Pilaf

If you fancy greek cuisine then look no further, this recipe is the one for you. It contains lots of yummy flavours and makes a nice change from beef meatballs. Recipe from: tasteaholics.com

 

low carb lamb sliders

65) Low-Carb Lamb Sliders

Everybody loves a slider nowadays so why not try these amazingly tasty Low-Carb Lamb Sliders. They are great for a summer bbq! Recipe from: dietdoctor.com

 

low carb slow cooked lamb

66) Succulent Slow Cooked Lamb

This is perfect for a traditional lamb roast with the family. The meat as super tender and tastes beautiful. It is really easy to make. Recipe from: ruled.me

 

low carb mongolian lamb

67) Hot and Spicy Low Carb Mongolian Lamb

This recipe has a big mixture of flavours and the aromas you will get whilst its cooking are incredible! Recipe from: foodieonketo.com

 

keto lamb fried cauliflower

68) Keto Lamb Fried “Cauliflower”

If lamb is one of your favourite foods then put this on your to do list as this is quick, easy and tasty! Recipe from: fitmencook.com

 

keto lamb fried cauliflower

69) Keto Lamb Chops Recipe with Paleo Pesto Sauce

This is a great lamb recipe and it is very simple to make. Recipe from: grassfedgirl.com

 

low carb lamb pressure cooker stew

70) Low Carb Lamb Pressure Cooker Stew

This is a easy recipe to follow, once all of the prep work is done its simply down to the slow cooker to do all the work. Its well worth the wait! Recipe from: myketokitchen.com

 

lamb meatballs keto dinner recipe

71) Lamb Meatballs with Mint Gremolata

These low carb meatballs are tender and full of flavour. They will make your mouth water! Recipe from: ibreatheimhungry.com

 

keto grilled eggplant lamb rolls

72) Grilled Eggplant Lamb Rolls with Tzatziki

These are something a bit different, I highly recommend that you have to try these, they are amazing! Recipe from: alldayidreamaboutfood.com

 

keto indian spiced lamb meatballs

73) Indian Spiced Lamb Meatballs

Keto spiced meatballs have a great mixture of spices giving them amazing taste. They are pretty easy and they taste delicious. Recipe from: peartreekitchen.com

 

low carb lamb korma

74) Lamb Korma

The ingredients for this one will really get your tastebuds going. The flavours are unbelievable! Recipe from: iheartumami.com

 

low carb dinner ideas

75) Ketogenic Meatballs – Lamb, Cucumber, Yogurt & Chiles

This recipe is more of a Moroccan dish over a Greek one. From the smokey taste of the Meatballs to the cucumber and mint in the yogurt, this meal is full of flavours! Recipe from: farmtojar.com

 

keto ground lamb casserole

76) Keto Ground Lamb Casserole

The Keto Ground Lamb Casserole is quick, easy and flavoursome. I recommend you make a big batch so you can have leftovers for lunch! Recipe from: inthekitchenwithkath.com

 

keto dinner moussaka recipe

77) Moussaka

What can I say? This tastes amazing! It is great if you make it in cute seperate dishes if you are having a dinner party, it will be a hit with friends and family! Recipe from: mygreekdish.com

 

low carb lamb feta burgers

78) Lamb feta burgers and Greek salad

The Lamb Feta burgers are quick, easy and tasty. The Greek Salad is simple to make and the two put together tastes so good. The Mediterranean diet is not only delicious but hailed the healthiest in the world. Recipe from: healthista.com

 

griled asian keto lamb chops

79) Grilled Asian Lamb Chops

If you love the flavours in an Asian cuisine then you need to try these grilled Asian Lamb Chops! Recipe from: beyondthebite4life.com

 

low carb shepherds pie

80) Low Carb Shepherd’s Pie with Cheesy Cauliflower Topping

This comforting dish is loaded with lamb, vegetables and cheese. A traditional British meal with a keto friendly twist, Yum! Recipe from: myketokitchen.com

 

low carb bacon cheeseburger

81) Low Carb Bacon Cheeseburger Casserole

A delicious all-in-one Low Carb Shepherd’s Pie, inspired by the cooler weather. This comforting dish is loaded with lamb, vegetables and cheese – is there anything better! Recipe from: lowcarbyum.com

 

Keto Dinner Recipes Fish

 

keto garlic roasted shrimp

82) Garlic Roasted Shrimp with Zucchini Pasta

This is a great mid-week meal as its really simple and you will have it on a plate in front of you in 20 minutes! Recipe from: cookeatpaleo.com

 

low carb fish tacos

83) Low Carb Chipotle Fish Tacos

Fish tacos are not a recipe that you come across often and when I found these I had to try them as they are something a bit different. They are quite a light meal and fun to make! Recipe from: tasteaholics.com

 

low carb salmon patties

84) Salmon Patties with Fresh Herbs

These are very tasty! They do not require a lot of effort and you won’t make much mess! The perfect lazy keto dinner! Recipe from: ruled.me

 

keto creamy fish and broccoli casserole

85) Creamy Fish and Broccoli Casserole

This is rich, creamy and filled with greens. It is very easy to make and only takes 40 minutes in total. Recipe from: dietdoctor.com

 

keto chinese stir fry cabbage

86) Simple Chinese Stir Fry Cabbage with Dried Shrimp

This is simple as it says in the title so not much effort is required. The Chinese flavouring tastes amazing! Recipe from: ohsnapletseat.com

 

low carb walnut crusted salmon

87) Low Carb Walnut Crusted Salmon

From start to finish you will have this ready in 15 minutes! You can’t beat that! Recipe from: ruled.me

 

low carb dinner ideas

88) Sesame Crusted Tuna & Avocado with Spicy Sesame Zucchini Noodles

This recipe has tons of flavour and could soon become your favourite fish dish! Recipe from: inspiralized.com

 

keto grilled salmon with avocado salsa

89) Grilled salmon with avocado salsa

This really does taste as good as it looks. It’s easy to make, it’s healthy and it’s delicious! Recipe from: thecookierookie.com

 

keto dinner fish recipe

90) The Very Best Fish Recipe Ever

Even if your not a big fish eater, you need to try this out. The sauce is amazing and I’m sure you will love it, it’s delicious! Recipe from: livingwellspendingless.com

 

fishermans pie low carb dinner

91) Fisherman’s Pie – Low Carb and Gluten free

A fish pie without potato doesn’t sound right but believe me you have to try this. It’s healthy and tasty! Recipe from: ibreatheimhungry.com

 

roast cod low carb dinner

92) Roast Cod with Garlic Butter

This keto roast cod with garlic recipe is so simple to make. It tastes amazing! Recipe from: myrecipes.com

 

A keto friendly Sri Lankan Fish Curry

93) Sri Lankan Fish Curry

The Sri Lankan Fish curry has exotic flavours and if you follow the instructions carefully the the fish will be nice and tender. Recipe from: thenourishedcaveman.com

 

keto southern fried salmon

94) Southern Fried Salmon Patties

The southern Fried Salmon Patties are just how they look and thats delicious! They have tons of flavour and only take 35 minutes to make! Recipe from: kitchme.com

 

keto dinner fish stew

95) Spicy Brazilian Fish Stew

Bring a taste of Brazil to your home with this Spicy Brazilian Fish Stew! This is packed out with flavours! Recipe from: healthstartsinthekitchen.com

 

low carb steamed cod dinner

96) Clear Steamed Cod with Ginger and Scallions

This recipe does not contain many ingredients and is easy to make, it’s pretty tasty too! Recipe from: modernlowcarb.com

 

keto dinner meals

97) Trout with Crispy Skin Recipe

This is one of the easiest recipes with light flavouring! Recipe from: mymigrainemiracle.com

 

pan fried keto fish

98) Pan-Fried Skate Fish

If your a fussy fish eater then you should try this as it isn’t too fishy. It tastes wonderful! Recipe from: fit2father.com

 

lazy keto meals

99) Keto Baked Fish, Indian Style

This is a nice and warming option. Its something a bit different, it’s creamy and full of different flavours! Recipe from: ketoforindia.com

 

keto thai fish yellow curry

100) Fish Yellow Thai Curry

The Thai Fish Curry has plenty of exotic flavours and looks very colourful! Recipe from: tastyfix.com

 

Keto Dinner Recipes Vegetarian

 

keto vegan chilli coconut cauliflower

101) Vegan Chilli Coconut Cauliflower Rice

This should solve any cravings your having for a take-out! It looks and tastes amazing! Recipe from: meatfreeketo.com

 

keto vegan pizza

102) Vegan Fathead Pizza Crust

The Vegan Flathead Pizza crust does not contain too many ingredients and you can pick your own toppings! Quick and easy! Recipe from: meatfreeketo.com

 

low carb vegan keto lo mein

103) Vegan Keto Lo Mein

These keto noodles also take on the flavour of whatever they sit in, and become super flavourful. A little bit of seasoning here can go a long way! Recipe from: meatfreeketo.com

 

low carb stuffed spaghetti squash

104) Cheesy Chicken and Broccoli Stuffed Spaghetti Squash

The Cheesy Chicken and Broccoli Stuffed Spaghetti Squash is a great comfort food! It looks and tastes fantastic! Recipe from: reciperunner.com

 

low carb indian boiled egg curry

105) Low Carb Indian Boiled Egg Curry

The flavours used in the low carb Indian boiled egg curry really complement each other. It isn’t too spicy, I should say its more of a medium intensity. Recipe from: myketokitchen.com

 

keto dinner chilli cabbage stir fry

106) Spicy Chilli Cabbage Stir-Fry

This is a great typical Sri Lankan cuisine. It might look as though it takes a lot of effort but it really doesn’t, from preparation to serving on the table it is only 40 minutes! Recipe from: islandsmile.org

 

easy low carb lemon and feta broccoli

107) Easy Low Carb Lemon & Feta Mashed Broccoli

The Easy Low Carb Lemon & Feta Mashed Broccoli makes a refreshing side to a main meal. It is creamy and very tasty! Recipe from: myketokitchen.com

 

keto haloumi bake recipe

108) Tomato and Halloumi Bake with Courgette

The Tomato and halloumi Bake with Cougette has to be one of why favourite vegetarian meals. The freshness and flavours combined taste out of this world! Recipe from: thecookreport.co.uk

 

vegan keto crack slaw recipe

109) Vegan Keto Crack Slaw

This Vegan Keto Crack Slaw is so tasty, its addictive! Defiantly work a try! Recipe from: meatfreeketo.com

 

sticky keto sesame cauliflower

110) Sticky Sesame Cauliflower

This is a very creative recipe! How good does it look?! This is one deliciously delicious dish! Recipe from: chocolatecoveredkatie.com

 

spicy cauliflower mac and cheese dinner recipe

111) Spicy Crock Pot Cauliflower Mac & Cheese

A warming hearty recipe! It is so tasty! All cauliflower haters are about to be converted! Recipe from: stephaniesain.com

 

keto cauliflower rice

112) Mexican Cauliflower “Rice”

Need a keto friendly alternative to rice? The Mexican Cauliflower “Rice” is a great light meal or part of a side. It is a must try! Recipe from: fashionablefoods.com

 

crock pot low carb lasagna

113) Crock Pot Low Carb Lasagna

This is a warm and hearty keto recipe! It looks naughty but is a perfect low carb substitute! Recipe from: wellplated.com

 

keto broccoli cheese balls

114) Baked Broccoli Cheese Balls

These are great as a main meal simply with a salad or as a snack. The are seriously delicious, they will make your mouth water! Recipe from: recipetineats.com

 

Low Carb Mexican Cauliflower Rice

115) Low Carb Mexican Cauliflower Rice

The Low Carb Mexican Cauliflower Rice is full of colour and bursting with flavour! It only takes 30 minutes to make! Recipe from: myfoodstory.com

 

keto dinner meals

116) Spinach and Zucchini Lasagna

The Spinach and Zucchini Lasagna looks amazing, smells incredible and tastes outrageously yummy! Its worth the effort to make this! Recipe from: primaverakitchen.com

 

low carb dinner recipes

117) Creamy Cauliflower Mash and Keto Gravy

This is so simple and quick to make. Great if you want to feel like your being naughty while still staying keto! Recipe from: ketoconnect.net

 

keto zucchini bake and feta

118) Zucchini Bake with Feta and Thyme

The Zucchini Bake with Feta and Thyme is great as a side or a main. It is super tasty! Recipe from: kalynskitchen.com

 

keto cashew chicken

119) Easy Cashew Chicken

This is very simple to make and it is full of traditional Thai flavours. The aromas you will get whist making this are incredible and even better it only takes 15 minutes to make! Recipe from: ketoconnect.net

 

low carb mexican cauliflower recipe

120) Mexican Style Cauliflower Rice with Guacamole

This is so easy to make. It is full of colours and flavours. It tastes outrageously delicious! I really recommend trying this! Recipe from: asaucykitchen.com

 

keto friendly vegetarian meals

121) Creamy Ricotta Zucchini Noodles

The sauce for this really does make it. Its so creamy and garlicky! It tastes amazing! Recipe from: diethood.com

 

 

If you enjoyed this list make sure to check out our other keto posts:

Did we miss any dinner recipes? Do you have a great meal to add? Let me know your thoughts in the comments section below.

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Nutrition

The Ultimate Guide To Clean Bulking – Stack On Muscle Without Getting Fat

Kyran Doyle

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clean bulking diet

So you’re looking to get big?

You’ve probably heard that you need to start a bulk.

There is a lot of confusion around bulking. You’ve got your gym bro’s that say “you’ve gotta eat big to get big!” while others say that method is a sure fire way to get fat.

So who’s right? Can you gain muscle without looking like a puffy marshmallow?

The truth lies somewhere in the middle. Bulking isn’t good or bad, it is how you bulk that makes all the difference.

The theory behind bulking is sound. That is, you need to eat enough food to provide your body with more energy than it is currently burning.

If you want to gain muscle as quickly as possible you are going to have to put on some fat as well.

The goal is to not put on any more fat than is required to optimally build your muscles.

To put it simply, your body’s ability to build muscle is directly related to the amount of fuel (food) your provide it. That and of course following a good training plan.

It’s not enough just to eat a lot of protein. You have to make sure that you get enough calories from carbs and fats as well.

Every day your body is creating an energy balance between the amount of food you eat (energy in) and the activities you do (energy out.)

If you feed your body less than what it burns you have created a negative energy balance also known as a calorie deficit. If this is the case your body needs to get the energy from somewhere else in your body usually your fat stores.

Being in a caloric deficit makes it almost impossible to gain muscle (unless you’re new to the gym) and you certainly won’t be able to add muscle at the rate that you’re hoping to.

So then we come to the other side.

If you feed your body more energy than it requires you will create a positive energy balance or calorie surplus. This means that your body has slightly more calories than it needs to perform your day to day tasks.

It also means your body has enough fuel to properly recover and grow from your workouts.

So that is where the typical bro logic of “you have to eat big to get big” comes from.

Depending on how much of a surplus you are in will determine how much excess fat you add.

In this article we are going to break down exactly how to “clean bulk” so that you don’t add a ton of fat while gaining muscle, the best bulking foods and exactly how much you should be eating when on a bulk.

 

What Is Clean Bulking?

muscular man after a bulk

Clean bulking is a form of dieting that allows you to maximise muscle growth while minimising the amount of fat you gain in a caloric surplus.

To be successful on a clean bulk you need to stick to two things:

  • Regulate and track your caloric intake.
  • Get the majority of calories from nutritious foods.

Lets take a deeper look into both now:

Tracking your caloric intake

We’ve discussed how important it is to be in a caloric surplus when trying to build muscle.

The reason for this is because if you don’t have enough energy (calories) your body will need to use the energy to perform other functions throughout your body which take a higher priority to building muscle.

So we aim to put ourselves in a slight surplus so that we can comfortably know that we are providing our bodies everything they need in order to grow at the maximum rate.

Notice I only said “slight” surplus. The common mistake people make with bulking is thinking they have a free licence to eat whatever they want.

They will achieve the goal of putting their body into a surplus however as we mentioned before, too much of a surplus will lead to excess and unnecessary fat gain.

When on a clean bulk you should aim for a 10 to 15% surplus of calories. This will make sure you have enough calories so you don’t accidentally slip into a deficit and it’s not so much that you will put on large amounts of fat quickly.

Sticking to a slight surplus like this will put your body in the optimum energy state to build muscle.

Eating more than this amount 20 to 30%+ of your daily calories won’t allow you to build muscle any quicker but it will result in a lot of extra fat gain.

 

Why You Should Get Most Of Your Calories From Nutritious Foods

Chicken Avocado Burrito

Food is a source of essential nutrients that your body needs to stay healthy, it is more than just a source of macronutrients.

When on a clean bulk you should aim to get 80% of your calories from nutritious whole foods.

The other 20% or less you can eat some of your other favourite foods, that aren’t classified as “healthy.” However you don’t want these to make up the majority of your diet.

Stick to eating foods like these on your clean bulk:

 

Clean Bulking Foods List.

  • Turkey breast
  • Steak
  • Fish
  • Barley, oats, quinoa, brown rice
  • Beans (green, black, garbanzo, kidney, navy, pinto)
  • Peanut Butter
  • Cottage cheese
  • Low fat yogurt
  • Banana & berries
  • Brussels sprouts
  • Rice
  • Almonds, pecans, cashews, peanuts
  • Bread
  • Baked potatoes
  • Eggs
  • Greens (chard, collard greens, kale, mustard greens, spinach)
  • Pasta
  • Avocados
  • Mushrooms
  • Low fat yogurt
  • Sweet potatoes
  • Seeds (flax, pumpkin, sesame, and sunflower)
  • 1% or 2% milk
  • Bell peppers
  • Fish

 

Biggest Bulking Mistakes (Avoid These)

Bulking, when done right is a great way to add muscle and build a better physique. However there are some common mistakes that a lot of people make when trying to bulk.

Let’s take a look at the biggest mistakes so you can avoid them in your next bulk.

Dirty Bulking – Do you have to eat big to get big?

dirty bulking

You’ve probably seen videos online of fitness influencers eating cheeseburgers and milkshakes because “they’re bulking.”

They say things like “as long as you hit your macros you’ll be fine.”

And yes while you can follow an iifym (if it fits your macros) style of eating and still have a good looking physique, there are more to foods than simply protein, carbs and fats.

Food is also a vital source of micronutrients that are body’s need to perform optimally. The main problem with fast food and sugary treats is that they’re highly processed, have very little micronutrients and are high in calories.

If your diet focuses too much on these types of foods you can run into problems down the line with nutritional deficiencies and all kinds of other health problems.

You’re also probably just going to feel better on a day to day basis if you eat a balanced diet full of nutritious foods.

 

Eating Too Many Calories

While you’re looking to put yourself in a caloric surplus when bulking, eating too many calories won’t give you any extra muscle building advantages.

You’ll just end up putting on excessive amounts of fat.

You’ll gain just as much muscle eating 110% of your daily calories as you would eating 120 to 130%.

If you stick to a slight 10% surplus you will slowly put on fat over a matter of months.

Up this amount and you will see fat coming a whole lot faster.

This can do a whole lot more than ruining your looks too. As body fat levels rise you can accelerate fat storage and actually decrease muscle growth.

 

How To Clean Bulk

what is bulking and cutting

So you’re ready to get started on a clean bulk.

Hopefully by now you realise the benefits of clean bulking as apposed to the gym bro recommended dirty bulk.

In this section you will learn exactly how to structure your clean bulk for maximum muscle growth and minimum fat gain.

Let’s get started.

 

Calculate calories

As we’ve discussed so far, clean bulking is about putting yourself in a slight caloric surplus.

However to do that we need to first know how many calories we should be eating as a base rate.

The first step is to calculate your total daily energy expenditure (TDEE.)

You can use a calculator like this.

Once you have your TDEE you want to add 10% (multiply by 1.1) to put yourself in a slight surplus.

 

Calculate your macros for bulking

Once you have your TDEE for bulking you can then calculate your macros.

Macronutrients or macros are nutrients that our body needs in large amounts to survive.

We’re talking about proteins, carbs and fats.

Here’s how you can set up your macros for clean bulking:

Eat 0.8 to 1.2 grams of protein per pound of bodyweight.

Protein is the most important of the three macronutrients when building muscle and that is why we calculate it first.

Eat 0.3 grams of fat per pound of bodyweight.

Fat is essential to your diet. With that said after you hit your fat requirements, extra fat is not going to benefit your performance in the gym.

Use your remaining calories on carbs

 

Carbs are your major source of fuel and if you are looking to gain strength and muscle or perform better athletically, they are extremely beneficial.

But how do you know how many calories you have left over for carbs?

That will require a bit of maths.

The first thing to know is the amount of calories per gram each macronutrient has.

Here’s how they weight up:

Protein = 4 calories/gram

Fat = 9 calories/gram

Carbs = 4 calories/gram

So we have already calculated our calories, protein and fat intake.

And we know that 1 gram of protein is equal to 4 calories and 1 gram of fat is equal to 9 calories.

Follow these steps to calculate your carbs:

  1. Multiply your protein intake by 4
  2. Multiply your fat intake by 9
  3. Add these two numbers together and then subtract that number from your goal calories. This will give you the calories you have remaining for carbs
  4. Divide the remaining number by 4 to get the total in grams of carbs that you should eat every day.

If you want to learn more about counting macros read this post.

Now that you have your macros

 

Create a meal plan

Having a meal plan can make sticking to your macros a lot easier.

Rather than having to count the macros of foods everyday and try and make then add up to your totals on the fly, you can plan out your meals for a week and even do some meal prep to make meals available on the go.

Plan your foods out in a spreadsheet and make sure you stick to them.

For more information on meal plans check this out.

 

Adjust your macros based on how your body responds

Following a clean bulking plan you should expect to gain about 0.25 to 1 pound per week as a man and 0.25 to 0.5 pounds as a woman.

If you see yourself gaining more than this, you’re probably eating too much and putting on a bit of excess fat. If this happens you will need to dial your eating back a bit.

If you are gaining less than the above amounts then you aren’t in a surplus and you need to eat more.

Is this happens to you add 100 to 150 calories to your protein and/or carbs allowance and see how your body responds over the next 10 days.

If you’re gaining strength in your training but also not adding weight it is a good sign that you need to increase your calories.

If after 7 – 10 days your weight hasn’t increased again you can add another 100-150 grams of carbs until you see an increase in weight.

 

Tracking Your Weight

When tracking your results it helps to take a weekly average of your weight. That is weigh yourself every day for a week, add the numbers up and then divide by 7.

You can then compare this to your weekly average of the next week and have a more accurate number.

Sometimes you’re weight can fluctuate a bit on a day to day basis. The weekly average helps reduce this.

 

Eat Big, Train Big and Recover Big

We’ve talked about the amount of food you need to be eating to get bigger and stronger.

But all the excess calories in the world aren’t going to help you if you aren’t on point with your training and recovery as well.

If you’re wanting to build muscle you need to:

Follow a well structured workout program. A good workout program will emphasize heavy compound exercises. Compound exercises are the pillars of strength and muscle building in natural weightlifters.

Make sure you are getting the necessary recovery. Sleep, eating the right foods not overtraining are all key to maximising the amount of muscle your body can build.

 

How Long Should You Bulk For?

bulking definitionDepending on your goals and where you’re starting at will determine how long you should bulk for.

If you’re a guy and are over 15% body fat you should reduce this down to about 10% before bulking.

If you’re a girl and over 25% body fat, reduce this to about 20% before bulking.

Starting your bulk from a lower body fat percentage is beneficial for a couple of reasons. Firstly it helps to preserve insulin sensitivity and hormonal balance.

As your body becomes resistant to insulin its ability to burn fat lowers and your likelihood of gaining fat increases.

Secondly it allows you to bulk for many months before your fat levels start getting too high.

When you’re ready to bulk, follow these guidelines:

Follow a clean bulk until you reach 15 to 17% body fat as a man or 25 to 27% body fat s a woman. Once you reach this level, stop bulking and start reducing body fat levels.

Once you get back to your baseline 10% (man) 20% woman you can begin bulking again.

Follow this cycle until you’re happy with your overall muscle size and development.

 

How Long Does It Take To Build Muscle

muscle hypertrophy

I’m sorry to tell you but building muscle takes longer than you think. If you set out with the right expectations and goals you will be a lot better in the long run.

The truth is building real muscle takes time.

A beginner can expect to gain 18 to 27 pounds of lean muscle in the first year.

10 to 15 pounds in the second.

5 to 6 pounds in year three and…

2 to 3 pounds each year after that.

If you are relatively new to weightlifting and want to go from a normal physique to a muscular ‘movie star’ one it can take anywhere from 1-4 years.

Fitness should be part of your lifestyle and not a quick fix for something.

Final Word On Clean Bulking

Hopefully you have a clearer picture of how to go about your next bulk.

The old bodybuilder way of gorging on food to force your muscles to grow does work, but we know that there is a smarter, better way to go about things.

Clean bulking is the answer to stacking on muscle without getting overly fat.

Follow a good workout program along with the steps in this article and you will put on muscle.

Need Some Workouts For Your Next Bulk? You’ll Love These:

The Best Leg Workout

The Ultimate Chest Workout

The Ultimate Back Workout

Ultimate Arms Workout

The Best Tricep Workout

The Push Pull Legs Bible

 

What do you think of clean bulking? Let me know your thoughts in the comments section below.

 

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