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.
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.
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.”
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5 Foods For Your Yogic Diet that Are Healthy
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.
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.
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.
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:
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…
- Step 1: Get connected to each step of the process.
- Step 2: Pour your heart’s loving energy into the food.
- Step 3: Curate your dining environment.
- Step 4: Eat with others and if you are eating alone, eat alone.
- Step 5: Dedicate the first 10 bites you take for 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…
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.”
121 Easy Keto Snacks To Cure Your Cravings (Sweet & Savoury)
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 – No Preparation
- Sweet Keto Snacks
- 15) Roasted Cinnamon Vanilla Cashews
- 16) Easy Keto Chocolate Mousse
- 17) Chocolate Avocado Pudding
- 18) Cocoa Butter Blondies
- 19) Pancakes with Almond Flour & Coconut Flour
- 20) Pistachio Shortbread Cookies
- 21) Lemon Sugar Cookie Cups
- 22) Lemon Poppy Seed Cupcakes
- 23) Bulletproof Coffee Mug Cake
- 24) Grain-free Lemonade Doughnuts
- 25) Caramelised Coconut Chips
- 26) Almond Joy Bars
- 27) Poppy Seed Muffins
- 28) Keto Brownies
- 29) Blueberry Lemon Bread
- 30) Chocolate Kale Chips
- Savoury Keto Snacks
- 31) 1 Minute Keto Muffins
- 32) Easy Pizza Dip
- 33) Loaded Cauliflower
- 34) Cheesy Spinach Stuffed Chicken Breast
- 35) Super Sausage Rolls
- 36) Macadamia Nut Hummus
- 37) Ground Beef Jerky
- 38) Pork Rind Tortillas
- 39) Chicken Skin Chips
- 40) Zucchini Cheese
- 41) Scotch Eggs
- 42) Fathead Rolls
- 43) Mini Pumpkin Spice Muffins
- 44) Dippable Crispy Cheddar Cheese Chips
- 45) Swedish Meatballs
- 46) Cheesy Bacon Bombs
- 47) Cheesy Chorizo Dip
- 48) Cheese Shell Taco Cups
- 49) Chicken Meatloaf Cups
- 50) Bacon And Egg Mini Crustless Quiche
- 51) Bacon Jalapeno Poppers
- 52) Zucchini Fries
- 53) Cauliflower Muffins
- 54) Sausage Stuffed Mushrooms
- 55) Sardine Stuffed Avocado
- 56) Bacon and Egg Cups
- 57) Cheese Crackers
- 58) Griddle Cakes
- 59) Avocado Fries
- 60) Green Bean Fries
- 61) Crunchy Kale Chips
- Fat Bombs
- 62) Granola Bar Fat Bombs
- 63) Chocolate Peanut Butter Fat Bombs
- 64) Bacon & Egg Fat Bombs
- 65) Chocolate Peanut Butter Balls
- 66) Coconut and Cinnamon Keto Fat Bombs
- 67) Buttered Bacon Fat Bomb
- 68) Butter Pecan Fat Bombs
- 69) Bulletproof Fat Bombs
- 70) Ginger Fat Bombs
- 71) Coco-Cocoa-Walnut Bark
- 72) Cocoa Butter Fat Bomb
- 73) LEMON MINI TARTS
- 74) Savory Mediterranean Fat Bombs
- 75) Orange & Walnut Chocolate Fat Bombs
- 76) Chocolate Almond Fat Bomb
- 77) Fudgy Macadamia Chocolate Fat Bombs
- 78) Lemon Bar Fat Bombs
- 79) Pumpkin Spice Keto Fat Bomb
- 80) Choco-Nut Fat Bombs
- 81) Maple & Pecan Fudge Fat Bombs
- 82) White Chocolate Butter Pecan Fat Bombs
- Keto Cookies
- 83) Ginger and Clove Keto Cookies
- 84) Oatmeal Chocolate Chip Cookies
- 85) Low-Carb Oreos
- 86) Hazelnut Low Carb Keto Cookies
- 87) Chocolate Fudge Keto Cookies
- 88) Cinnamon Butter Cookies
- 89) Keto No Bake Cookies
- 90) Soft Batch Cookies
- 91) Maple Macadamia Nut Cookies
- 92) Skillet Chocolate Chip Cookie
- 93) Almond Joy Cookies
- 94) Vanilla Shortbread Cookies
- 95) Peanut Butter Bacon Cookie
- Keto Bars
- 96) Nut Butter Keto Protein Bar
- 97) Homemade Keto Protein Bar
- 98) Chocolate & coconut protein bars
- 99) Keto Cookie Bars
- 100) Grain Free Granola Bars
- 101) CocoKeeto Bars
- 102) Coconut Chocolate Bars
- 103) COCONUT CREAM PROTEIN FUDGE BARS
- 104) Chocolate Fudge Protein Bars
- 105) LCHF protein bars (homemade Quest bars)
- Keto Smoothies
- 106) Keto Chocolate Smoothie
- 107) Almond Milk Protein Shake
- 108) Smoothie Recipe with Avocado and Mint
- 109) Cinnamon Chocolate Breakfast Smoothie
- 110) Peanut Butter Milkshake
- 111) Iced Keto Coffee
- 112) Green Smoothie
- 113) Raspberry Avocado Smoothie
- 114) Sweet Lassi with Rose Water and Cardamom
- 115) Chocolate-Dipped Strawberry Milkshake
- 116) Minty Green Protein Smoothie
- 117) Chocolate Avocado Raspberry Smoothie
- 118) Blueberry Coconut Chia Smoothie
- 119) Frosted Lemonade
- 120) Avocado, Chia Seeds and Cacao Smoothie
- 121) Keto Coffee with MCT Oil
Easy Keto Snacks – No Preparation
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.
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.
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!
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.
4) Cherry Tomatoes
Eaten in moderation cherry tomatoes are a delicious keto friendly snack to enjoy.
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.
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.
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.
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.
Not everybody likes olives, I personally do and they are great to snack on with such a low carb content.
Who doesn’t love bacon! In fact Dan Quibell did an experiment where he only ate bacon for 30 days straight.
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.
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!
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.
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
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.
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
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
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
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
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
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
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
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
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
A couple minutes prepping the ingredients, half an hour in the kitchen, and voila! A healthy (meat-free) birthday dessert. Recipe from: healthfulpursuit.com
A couple minutes prepping the ingredients, half an hour in the kitchen, and voila! A healthy (meat-free) birthday dessert. Recipe from: meljoulwan.com
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
These keto swedish meatballs are perfect over zoodles, and the sauce alone can be used over just about everything! Recipe from: wickedstuffed.com
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
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
These Keto Cheese Shell Taco Cups are the easiest way to get your taco on…low carb style! Recipe from: heyketomama.com
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
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
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
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
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
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
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
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
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
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
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
Dress up some green beans and bake them in a delicious Parmesan crust to create Green Bean Fries! Recipe from: tasteaholics.com
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
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
Crunchy, chewy, creamy, and chocolatey – all in one portable, delicious, and fat filled snack. Recipe from: ruled.me
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
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
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
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
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
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
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
Such a simple thing, but it fills so many needs. Oh, did I mention … it’s delicious! Recipe from: djfoodie.com
A delicious fat bomb that is fit for impressing guests. Make suer you check out this cocoa butter keto snack. Recipe from: mariamindbodyhealth.com
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
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
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
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
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
This recipe is keto, low-carb, paleo, grain-free, gluten-free, dairy-free, and refined-sugar-free. Recipe from: realbalanced.com
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
Did someone say chocolate?! Drizzle with a teaspoon of Sugar-Free Chocolate syrup, and enjoy. Recipe from: ketoship.com
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
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
These keto cookies also go great with coconut milk, but just make sure the milk has no added sugar. Recipe from: fatforweightloss.com.au
Perfectly cooked low-carb oatmeal chocolate chip cookies. Keto, sugar-free, no grain flours, and dairy-free! Recipe from: healthfulpursuit.com
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
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
These cookies are perfectly soft and cake like, with an ever lasting chocolatey taste. Recipe from: ketoconnect.net
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
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
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
Maple and macadamia nuts. Seriously, what more could you want from a cookie? Recipe from: ketoconnect.net
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
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
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
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
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
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
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 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
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
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
Ladies and gentlemen let me introduce: the coconut chocolate bar, one of the best low carb snacks you will try! Recipe from: thenourishedcaveman.com
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
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
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
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
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
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
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
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
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
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
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
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
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
A Minty Green Protein Smoothie that is dairy free and low carb is the perfect way to start the day! Recipe from: sugarfreemom.com
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
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
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
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
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:
- 121 Keto Dinner Recipes
- 50 Keto Thanksgiving Recipes
- 45 Keto Halloween Recipes
- 50 Keto Christmas Recipes
Did I miss any keto snacks? Do you have a great recipe to add? Let me know your thoughts in the comments section below.
121 Keto Dinner Recipes – Lazy Keto Meals!
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.
- Keto Dinner Recipes Chicken
- 1) Easy Chicken Stir-Fry
- 2) Balinese Chicken Curry
- 3) Chicken Peanut Pad Thai
- 4) Keto Spinach Stuffed Chicken
- 5) Easy Coconut Chicken Recipe
- 6) Shredded Chicken Chili
- 7) Blue Cheese Stuffed Buffalo Chicken Meatloaf
- 8) Easy Malibu Chicken Recipe
- 9) Cheddar Chicken and Broccoli Casserole
- 10) Low Carb Chicken Parmigiana
- 11) Keto Chicken Enchilada Bowl
- 12) Keto Southern Fried Chicken
- 13) Lemon Butter Chicken
- 14) Low-Carb Chicken Curry Pie
- 15) Cheesy Chicken Fritters
- 16) Extra Crispy Lemon & Thyme Chicken
- 17) Bacon Ranch Chicken Casserole
- 18) Easy Garlic Chicken
- 19) Baked BBQ Chicken
- 20) Creamy Tuscan Garlic Chicken
- Keto Dinner Recipes Beef
- 21) Thai Beef Lettuce Wraps
- 22) Cashew Beef Thai Stir Fry
- 23) Low Carb Beef Stroganoff Meatballs Recipe
- 24) Keto Crispy Sesame Beef
- 25) Pad Gra Pow
- 26) Moussaka
- 27) Philly Cheese Steak Wraps
- 28) Easy Spicy Crockpot Double Beef Stew
- 29) Paleo Beef with Broccoli
- 30) Chile Rellenos Casserole
- 31) Crunchy Low Carb Beef Schnitzels
- 32) Low Carb Cauliflower Casserole with Beef Marinara
- 33) Beef and Green Olive Meatzza
- 34) Low Carb Meatballs – Italian Style
- 35) Low Carb Bacon Cheeseburger Casserole
- 36) Jalapeño Cheddar Burgers
- 37) Low Carb Fried Rice with Asian Shredded Beef
- 38) Keto Spaghetti Bolognese
- 39) Southwest Beef and Bean Casserole
- 40) Keto Beef Casserole
- Keto Dinner Recipes Pork
- 41) Pulled Pork Tacos
- 42) Low Carb Italian Parmesan Breaded Pork Cutlets
- 43) Avocado Keto Bomb
- 44) Low Carb Parmesan Herb Pork Schnitzels
- 45) Pork with Paprika, Mushrooms, and Sour Cream
- 46) Easy Pulled Pork
- 47) Pork Egg Roll in a Bowl
- 48) Spicy Ketogenic Pork Vindaloo Curry
- 49) Low Carb Pork Coconut Curry
- 50) Better Than Fat Head Pizza
- 51) Caramelized Onion & Bacon Smothered Pork Chops
- 52) Low Carb Pork Lo Mein Recipe
- 53) Creamy Spicy Keto Pulled Pork Chili
- 54) Keto Creamy Mustard Pork Casserole
- 55) Low Carb Cheddar, Maple & Mustard Pork Meatballs
- 56) Green Chile Pork Taco Bowl
- 57) Pork and Cashew Stir-Fry
- 58) Yummy Pulled Pork Casserole
- 59) Vietnamese Restaurant-Style Grilled Lemongrass Pork
- 60) Bacon Wrapped Jalapeño Popper Stuffed Meatloaf
- Keto Dinner Recipes Lamb
- 61) Spiced Keto Slow-cooked Lamb
- 62) Delicious Keto Lamb Curry
- 63) Braised Lamb Stew
- 64) Lamb Meatballs with Cauliflower Pilaf
- 65) Low-Carb Lamb Sliders
- 66) Succulent Slow Cooked Lamb
- 67) Hot and Spicy Low Carb Mongolian Lamb
- 68) Keto Lamb Fried “Cauliflower”
- 69) Keto Lamb Chops Recipe with Paleo Pesto Sauce
- 70) Low Carb Lamb Pressure Cooker Stew
- 71) Lamb Meatballs with Mint Gremolata
- 72) Grilled Eggplant Lamb Rolls with Tzatziki
- 73) Indian Spiced Lamb Meatballs
- 74) Lamb Korma
- 75) Ketogenic Meatballs – Lamb, Cucumber, Yogurt & Chiles
- 76) Keto Ground Lamb Casserole
- 77) Moussaka
- 78) Lamb feta burgers and Greek salad
- 79) Grilled Asian Lamb Chops
- 80) Low Carb Shepherd’s Pie with Cheesy Cauliflower Topping
- 81) Low Carb Bacon Cheeseburger Casserole
- Keto Dinner Recipes Fish
- 82) Garlic Roasted Shrimp with Zucchini Pasta
- 83) Low Carb Chipotle Fish Tacos
- 84) Salmon Patties with Fresh Herbs
- 85) Creamy Fish and Broccoli Casserole
- 86) Simple Chinese Stir Fry Cabbage with Dried Shrimp
- 87) Low Carb Walnut Crusted Salmon
- 88) Sesame Crusted Tuna & Avocado with Spicy Sesame Zucchini Noodles
- 89) Grilled salmon with avocado salsa
- 90) The Very Best Fish Recipe Ever
- 91) Fisherman’s Pie – Low Carb and Gluten free
- 92) Roast Cod with Garlic Butter
- 93) Sri Lankan Fish Curry
- 94) Southern Fried Salmon Patties
- 95) Spicy Brazilian Fish Stew
- 96) Clear Steamed Cod with Ginger and Scallions
- 97) Trout with Crispy Skin Recipe
- 98) Pan-Fried Skate Fish
- 99) Keto Baked Fish, Indian Style
- 100) Fish Yellow Thai Curry
- Keto Dinner Recipes Vegetarian
- 101) Vegan Chilli Coconut Cauliflower Rice
- 102) Vegan Fathead Pizza Crust
- 103) Vegan Keto Lo Mein
- 104) Cheesy Chicken and Broccoli Stuffed Spaghetti Squash
- 105) Low Carb Indian Boiled Egg Curry
- 106) Spicy Chilli Cabbage Stir-Fry
- 107) Easy Low Carb Lemon & Feta Mashed Broccoli
- 108) Tomato and Halloumi Bake with Courgette
- 109) Vegan Keto Crack Slaw
- 110) Sticky Sesame Cauliflower
- 111) Spicy Crock Pot Cauliflower Mac & Cheese
- 112) Mexican Cauliflower “Rice”
- 113) Crock Pot Low Carb Lasagna
- 114) Baked Broccoli Cheese Balls
- 115) Low Carb Mexican Cauliflower Rice
- 116) Spinach and Zucchini Lasagna
- 117) Creamy Cauliflower Mash and Keto Gravy
- 118) Zucchini Bake with Feta and Thyme
- 119) Easy Cashew Chicken
- 120) Mexican Style Cauliflower Rice with Guacamole
- 121) Creamy Ricotta Zucchini Noodles
Keto Dinner Recipes Chicken
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
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
I love Pad Thai and luckily zucchini makes a great low carb alternative to noodles. Recipe from : tasteaholics.com
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
A simple, low carb, keto friendly coconut chicken recipe that tastes delicious. Check it out! Recipe from: agirlworthsaving.net
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
The Chile Rellenos casserole is quick and its tasty! It has a kick to it but it’s delicious! Recipe from: deliciously-thin.com
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
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
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
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
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
The delicious jalapeño cheddar filling in these burgers really make them to die for, they are full of flavour! Recipe from: spendwithpennies.com
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
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
It looks good, it tastes good and it is Keto good! Recipe from: lowcarbyum.com
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
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
A super quick, tasty and simple keto dinner recipe. Not much effort needed for this one! Recipe from: wickedstuffed.com
The Avocado Keto Bomb tastes just how it looks…….delicious! It is tasty, convenient and ready in under 1 hour! Recipe from: myketocoach.com
A popular dish with a twist because rather than the traditionally used chicken this is made with pork. Recipe from: myketokitchen.com
This is a comforting keto recipe with a slight bit of spice. It is packed with flavours! Recipe from: kalynskitchen.com
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
This quick, easy and packed with flavour recipe will be ready and on your table in 30 minutes! Recipe from: peaceloveandlowcarb.com
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
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
Replace your pre-keto pizza night with your homemade Better than Fat Head Pizza! Recipe from: heyketomama.com
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
The Low Carb Pork Lo Mean is super quick and easy as well as delicious! Recipe from: ibreatheimhungry.com
If you have any pulled pork leftovers then this Creamy Spicy Keto Pulled Pork Chili recipe is quick and easy. Recipe from: biohackersrecipes.com
The Keto Creamy Mustard Pork Casserole is a perfect winter warmer. It is tasty and full of delicious flavours. Recipe from: myketokitchen.com
These meatballs have an amazing combination of ingredients that work so well together and give off an incredible taste! Recipe from: myketokitchen.com
This is a very flavoursome keto recipe. It is perfect if you are having a dinner party! Recipe from: kalynskitchen.com
This delicious stir-fry recipe is quick and easy. On your plate in 15 minutes! Recipe from: paleomagazine.com
Here is one of the best pulled pork recipes you will ever come across, you should give it a go. Recipe from: idratherbeachef.com
The Vietnamese Resturant-style grilled lemongrass pork really is upto restaurant quality. It is full of flavour! Recipe from: iheartumami.com
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
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
This keto lamb curry is delicious and simple to make, it also smells amazing whilst its cooking! Recipe from: blog.ketoship.com
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
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
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
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
This recipe has a big mixture of flavours and the aromas you will get whilst its cooking are incredible! Recipe from: foodieonketo.com
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
This is a great lamb recipe and it is very simple to make. Recipe from: grassfedgirl.com
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
These low carb meatballs are tender and full of flavour. They will make your mouth water! Recipe from: ibreatheimhungry.com
These are something a bit different, I highly recommend that you have to try these, they are amazing! Recipe from: alldayidreamaboutfood.com
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
The ingredients for this one will really get your tastebuds going. The flavours are unbelievable! Recipe from: iheartumami.com
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
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
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
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
If you love the flavours in an Asian cuisine then you need to try these grilled Asian Lamb Chops! Recipe from: beyondthebite4life.com
This comforting dish is loaded with lamb, vegetables and cheese. A traditional British meal with a keto friendly twist, Yum! Recipe from: myketokitchen.com
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
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
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
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
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
This is simple as it says in the title so not much effort is required. The Chinese flavouring tastes amazing! Recipe from: ohsnapletseat.com
From start to finish you will have this ready in 15 minutes! You can’t beat that! Recipe from: ruled.me
This recipe has tons of flavour and could soon become your favourite fish dish! Recipe from: inspiralized.com
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
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
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
This keto roast cod with garlic recipe is so simple to make. It tastes amazing! Recipe from: myrecipes.com
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
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
Bring a taste of Brazil to your home with this Spicy Brazilian Fish Stew! This is packed out with flavours! Recipe from: healthstartsinthekitchen.com
This recipe does not contain many ingredients and is easy to make, it’s pretty tasty too! Recipe from: modernlowcarb.com
This is one of the easiest recipes with light flavouring! Recipe from: mymigrainemiracle.com
If your a fussy fish eater then you should try this as it isn’t too fishy. It tastes wonderful! Recipe from: fit2father.com
This is a nice and warming option. Its something a bit different, it’s creamy and full of different flavours! Recipe from: ketoforindia.com
The Thai Fish Curry has plenty of exotic flavours and looks very colourful! Recipe from: tastyfix.com
Keto Dinner Recipes Vegetarian
This should solve any cravings your having for a take-out! It looks and tastes amazing! Recipe from: meatfreeketo.com
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
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
The Cheesy Chicken and Broccoli Stuffed Spaghetti Squash is a great comfort food! It looks and tastes fantastic! Recipe from: reciperunner.com
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
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
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
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
This Vegan Keto Crack Slaw is so tasty, its addictive! Defiantly work a try! Recipe from: meatfreeketo.com
This is a very creative recipe! How good does it look?! This is one deliciously delicious dish! Recipe from: chocolatecoveredkatie.com
A warming hearty recipe! It is so tasty! All cauliflower haters are about to be converted! Recipe from: stephaniesain.com
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
This is a warm and hearty keto recipe! It looks naughty but is a perfect low carb substitute! Recipe from: wellplated.com
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
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
The Spinach and Zucchini Lasagna looks amazing, smells incredible and tastes outrageously yummy! Its worth the effort to make this! Recipe from: primaverakitchen.com
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
The Zucchini Bake with Feta and Thyme is great as a side or a main. It is super tasty! Recipe from: kalynskitchen.com
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
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
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:
- 121 Keto Friendly Snacks
- 50 Keto Thanksgiving Recipes
- 45 Keto Halloween Recipes
- 50 Keto Christmas Recipes
Did we miss any dinner recipes? Do you have a great meal to add? Let me know your thoughts in the comments section below.
The Ultimate Guide To Clean Bulking – Stack On Muscle Without Getting Fat
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?
- Why You Should Get Most Of Your Calories From Nutritious Foods
- Biggest Bulking Mistakes (Avoid These)
- How To Clean Bulk
- Final Word On Clean Bulking
What Is Clean Bulking?
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
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
- Barley, oats, quinoa, brown rice
- Beans (green, black, garbanzo, kidney, navy, pinto)
- Peanut Butter
- Cottage cheese
- Low fat yogurt
- Banana & berries
- Brussels sprouts
- Almonds, pecans, cashews, peanuts
- Baked potatoes
- Greens (chard, collard greens, kale, mustard greens, spinach)
- Low fat yogurt
- Sweet potatoes
- Seeds (flax, pumpkin, sesame, and sunflower)
- 1% or 2% milk
- Bell peppers
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?
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.
How To Clean Bulk
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.
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:
- Multiply your protein intake by 4
- Multiply your fat intake by 9
- 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
- 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?
Depending 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
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:
What do you think of clean bulking? Let me know your thoughts in the comments section below.
How To Count Macros To Lose Fat and Gain Muscle
You’ve probably heard that counting macros is a good way to help build muscle and lose fat.
In fact once you get your macros right you can actually be more flexible with your eating.
That’s right. As long as you are sticking to the right amounts of macros for your goals you can eat some foods that aren’t necessarily classed as “healthy” and still lose weight and build muscle.
This is known as flexible dieting and has been getting a lot of attention recently.
And for good reason.
Put simply, if you are getting the right amounts of protein, fats and carbs (macronutrients) you will start to improve your body composition.
Once you know how to calculate your macros, keeping track of them on a daily basis is pretty simple.
In this article you will learn how to calculate your macros and then keep track of them moving forward.
- How To Count Your Macros
- 1. Calculate Your Calories
- How To Calculate Calories For Weight Loss?
- 2. Calculate Your Protein
- 3. Calculate Your Fat
- 4. Calculate Your Carbs
- 5. Monitor Your Bodies Response and Adjust
How To Count Your Macros
The first thing you need to do to start tracking your macros is to figure out how many macros you actually need to be eating to hit your goals.
Thankfully calculating your macros is pretty simple.
With a little maths you can calculate fairly accurately how many macros you need on a daily basis.
The process to calculate your macros is:
- Calculate your calories
- Calculate your protein
- Calculate your fats
- Calculate your carbs
- Monitor and adjust based on your results
It’s as simple as that. Follow the steps in this article to calculate how much of each of these you need to be consuming.
1. Calculate Your Calories
Calories are the starting point of any diet plan.
Because the amount of calories you consume will have the biggest effect on your weight loss or gain.
We’ve all been told that we need to eat healthy in order to lose weight. While there are lots of benefits to eating a clean healthy diet, it isn’t going to necessarily make you lose weight
When it comes to weight loss the types of foods you eat don’t matter as much as the amount of calories you consume.
The only way to lose weight is to put yourself in a calorie deficit.
That means that you eat less calories than your body requires to perform your day to day tasks.
When your body doesn’t have any more food to get energy from, it has to convert your fat stores into energy.
So from that standpoint 100 calories of chocolate is the same as 100 calories of broccoli.
To highlight this point Professor Mark Harb ate a diet that consisted of Twinkies, Dorritos and Oreos and lost up to 27 pounds.
Now, I’m not recommending that you follow a diet based on junk food but that story does highlight an important point.
If you consistently consume less calories that you burn you will lose weight. Regardless of where those calories come from.
The same is true on the other hand. If you are looking to put on weight you will need to consume more calories than you burn to put yourself in a surplus.
If you want to put on muscle you need to be in a slight calorie surplus. This is referred to as bulking in fitness circles.
So now that we have gone over the importance of calories. Let’s talk about how to calculate the amount you need.
Everybody’s caloric needs are different as there are a lot of factors that contribute to the amount of calories you burn in a day.
So keep this in mind. No one equation is going to be 100% accurate for your needs, you might need to tweak it slightly depending on your results.
To calculate your calories you first need to calculate your Basal Metabolic Rate (BMR).
Your BMR is the the rate at which the body uses energy while at rest to maintain vital functions such as breathing and keeping warm.
Put simply this is the base amount of calories that your body requires to produce energy needed to keep your body functioning.
To find your BMR use the following equations ( I have included the equations for kg and lbs):
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)
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.
But this doesn’t take into account the energy that you burn throughout the day from working out and even smaller things like if you’re on your feet all day at work or if you have to walk to the bus stop, etc.
All of these factors combined with your basal metabolic rate make up your Total Daily Energy Expenditure (TDEE).
You can figure out your TDEE 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
The number that you get by multiplying your BMR by your level of activity is the amount of calories you need on a daily basis to maintain weight.
How To Calculate Calories For Weight Loss?
If you are looking to lose some fat you simply need to eat less than your TDEE.
To lose weight you need to be in a caloric deficit. This means that your body is using more energy than you are giving it through food.
Your body then looks for other places to get energy, which is your fat stores.
Lets say that your TDEE was at 2800, so you are burning 2800 calories of energy from your daily activities. If you eat a diet that consists of 2300 calories you are in a 500 calorie deficit.
To lose one pound of body fat per week you need to put yourself in a 500 calorie deficit every day.
If you are looking to lose weight, subtract 500 calories off of your TDEE before calculating you major macronutrients.
Being in a 500 calorie a day deficit will result in around 1 pound of weight loss per week.
Being in a caloric deficit will make you lose weight. However if you are looking to improve your body composition and build some muscle you will need to make sure you are getting enough of each macronutrient as well as your caloric intake.
2. Calculate Your Protein
Protein is the most important of the three macronutrients (proteins, carbs and fat) and that is why we calculate it first.
Protein helps you to:
- Boost muscle mass and recover better from workouts
- Feel fuller from your meals and prevent snacking
- Aid fat loss
Put simply high protein diets are much more beneficial than low protein diets, especially if you are working out and training regularly.
So how much protein do you actually need to eat?
Research has shown that between 0.8 and 1.2 grams of protein per pound of body weight per day is a good amount.
If you are more overweight eg. 25% body fat and higher for men and 30% and higher for women, you need to go calculate your protein needs from your lean body mass. Your lean body mass is the amount of weight you carry on your body that isn’t fat.
To do this you will need to have a rough idea of your body fat percentage. If you don’t fall into this category you can skip to the next section.
You can use the tools here to calculate your body fat percentage or you can estimate yours visually.
Compare yourself to the charts below.
To calculate your lean body mass you take your weight eg. 230 pounds and multiply that by your body fat percentage. eg 30%
230 x 30% = 69
That gives you the amount of your weight that is fat.
You then need to subtract that amount from your total weight to get your lean body mass.
230 – 69 = 161 pounds of lean body mass.
So you would aim for about 161 grams of protein per day.
If you think that number seems like a lot you might want to try increasing your protein intake with protein powder. Check out this article by Health Trends of the best protein powder.
Now that you have calculated your protein you need to move onto the next macro.
3. Calculate Your Fat
It was only a short time ago that magazines and health gurus were pushing out content that said eating fat made you get fat.
Low fat diets were everywhere.
Yes, lowering your fat intake can help you lose weight, as it drastically reduces your caloric intake.
The reason behind that is there are more calories in 1 gram of fat than there are in 1 gram of protein or carbs.
Here’s how they weight up:
Protein = 4 calories/gram
Fat = 9 calories/gram
Carbs = 4 calories/gram
You can see how cutting fats out of your diet could help you lose weight as you are removing more calories than you would be if you cut out protein or carbohydrates.
However removing all fats is not necessarily the most healthy or beneficial way to go about things.
With that said overeating fat isn’t a good idea especially when it comes to saturated fats.
Basically fat is an essential part of your diet but you don’t want to go overboard with it. You want to eat a moderate amount that allows you to maximise your health and still stay on top of your calories.
Around 0.3 grams of fat per pound of body weight is a suitable amount for most people.
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.
Carbs on the other hand are a direct source of energy and can correlate to better athletic performances.
This is dependant on you. If you like eating nuts and peanut butters and higher fat foods, you can go a little higher on fats but you will be lowering the amount of carbs that you can eat to fit into your calories as a result.
4. Calculate Your Carbs
These days there has been a lot of hype around low carb diets.
You might have heard that the best way to lose fat is to cut out all of the carbs from your diet.
While it can work, it’s not always the most pleasant way to go about things. There are ways to get lean and still consume carbs.
As long as you stick to your calories you can eat as many carbs as you like and not put on fat.
If you exercise regularly, lift weights, are fairly healthy and are in a normal body fat range you will benefit from having more carbs than less.
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. They aren’t going to hinder your fat loss unless you are eating an excess amount of them and exceeding your daily caloric needs.
Calculating your carbs is simple, you just need to assign your remaining calories to them.
Here’s how you do it.
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.
- Multiply your protein intake by 4
- Multiply your fat intake by 9
- 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
- Divide the remaining number by 4 to get the total in grams of carbs that you should eat every day.
Let’s break that down with an example.
Bob weighs 180 pounds and his TDEE is around 2600 calories to maintain his body weight.
As a result of that Bob needs to eat 180 grams of protein and 54 grams of fat per day.
1. Multiply protein by 4
180 x 4 = 720
2. Multiply fat by 9
54 x 9 = 486
3. Add two numbers together then subtract from your total calories
720 + 486 = 1206, then 2600 – 1206 = 1394 calories remaining for carbs
4. Divide the remaining number by 4
1394 / 4 = 349 grams of carbs per day.
So Bob’s macros would be:
- 180 grams protein
- 54 grams of fat
- 349 grams of carbs
Now, it’s your turn. Plug your numbers into the equation to find your macros.
5. Monitor Your Bodies Response and Adjust
You’ve just learned how to accurately count your macros. Understanding macros gives you control over whether you lose or gain weight.
That said the formula’s above may not work perfectly for you right out of the box. There’s just to many factors that come into play. For example your metabolism may be faster or slower than the formulas assume, or you may have under or overestimated the amount of energy you burn in your day to day actions.
So you will need to monitor your results and tweak your macros accordingly.
When you’re starting out you should weigh yourself first thing in the morning on an empty stomach.
Monitor this weight over the first week to two weeks and evaluate.
Generally this is the case:
If you’re trying to lose weight but aren’t you either need to eat less or move more.
If your weight isn’t dropping you are probably eating more calories than you are burning. If you are already doing a couple of sessions of cardio a week the first place you should look is your carbs. Try dropping your carbs slightly and monitor the results. Start nice and slow and drop increments of around 10 – 15 grams per day.
If you are trying to gain weight but aren’t you probably just need to eat more.
If you are putting in good hard sessions in the gym but your weight won’t go up try increasing your daily caloric intake by 5%. After a couple of weeks monitor your results and adjust again if necessary.
Most “hardgainers” just don’t eat enough on a daily basis. It’s that simple.
The most important part of counting macros is tracking your results and making slight adjustments moving forward.
Counting your macros is the best way to accurately control your body composition.
It might seem like a lot of fuss to go through, but if you’re looking to get the most out of your workouts and diet, counting macros is worth the effort.
Follow the steps laid out in this article to get started on your macro counting journey.
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