7 dinners for a keto diet

The keto diet is already famous throughout the world, but it is not lacking in myths, confusion and controversy.

In this text we are not going to talk to you about what a keto diet or ketogenic diet is, but if you are interested in knowing more about these diets, this post we publish on ketogenic diets and this one about its side effects and contraindications will clear up all your doubts.

Remember that just like food, any diet can be good or bad, healthy or harmful, it can make you fat or lose weight … A diet must be well planned to have benefits for your health or performance. A keto, vegetarian, vegan, intermittent fasting, protein, low carbohydrate diet, or any other type of diet that has a name other than yours, may be the best or worst diet for you. Nutrition must always be planned and personalized. Here are 7 dinners that can fit into a keto diet. We hope you like them.

Dinner 1
Spaghetti with pumpkin, walnuts, basil and mozzarella

• Pumpkin – 100g (a small portion)
• Mozzarella cheese – 60g (¾ of a ball)
• Walnuts – 10g (½ handful)
• Olive oil – 5g (a dessert spoon)
• Salt – 1g (a pinch)
• Fresh basil – 5g (a pinch)

1. Make the pumpkin spaghetti with the vegetable spiralizer.
2. Once the pumpkin spaghetti is formed, blanch them in boiling water for 2 minutes.
3. Transfer the spaghetti to a frying pan and sauté with olive oil and chopped walnuts.
4. Put the spaghetti on a plate when they are tender and plate with the mozzarella on top.
5. Serve with fresh basil and add salt.

Kcal : 329kcal (with these amounts)
Proteins: 19% of kcal
Hydrates: 12% of kcal
Fats: 69% of kcal

Pumpkin is very rich in beta-carotene (hence its orange color) with great antioxidant properties. It is also very rich in vitamin C and allows us to add volume to dishes with a low contribution of carbohydrates and calories. As you can see, a keto diet is not only about removing carbohydrates.

Dinner 2
Sauteed broad beans, garlic, asparagus and egg

• Asparagus – 60g (a small bunch)
• Young garlic – 80g (a small bunch)
• Eggs – 120g (two units)
• Broad beans – 50g (one cup)
• Olive oil – 5g (a dessert spoon)
• Salt – 1g (a pinch)
• Sweet paprika – 2g (a pinch)

1. Clean and chop the asparagus and garlic. Sauté them in a skillet with a little olive oil.
2. When the vegetables are golden brown, add the cooked beans.
3. Put a little more olive oil, turn up the heat, pour the egg / s on top and cover.
4. When the egg begins to coagulate, lower the heat to low until the egg is completely cooked and forms a layer.
5. Turn off the heat and let it rest, serve the contents on a plate taking care that the yolk does not break.

Kcal : 298kcal (with these amounts)
Proteins: 28% of kcal
Hydrates: 17% of kcal
Fats: 54% of kcal

Fava beans are high in fiber which, together with their low caloric intake, makes them an excellent food for losing body fat.

Dinner 3
Lettuce ravioli stuffed with minced chicken and yogurt sauce

• Chicken minced meat – 70g (½ portion)
• Onion – 50g (media)
• Garlic – 5g (one unit)
• Iceberg lettuce – 60g (two leaves)
• Yogurt sauce – 20g (two tablespoons)
• Olive oil – 8g (one tablespoon)
• Salt – 1g (a pinch)
• Cumin – 1g (a pinch)
• Black pepper – 1g (a pinch)

1. Wash large lettuce leaves well and drain.
2. On the other hand, prepare the minced meat. Chop the onion and garlic and brown in a skillet.
3. Add the minced meat and continue sautéing.
4. Add spices to taste and a pinch of salt.
5. When you have the meat preparation, let it rest.
6. Open the lettuce leaf wide and start filling with the meat into balls.
7. Top with a little yogurt sauce and close the ravioli.
8. If you are going to serve them at the table, we recommend that you close them with the help of a cord. If not, you can also eat them by wrapping them up.

Kcal : 325kcal (with these amounts)
Proteins: 17% of kcal
Hydrates: 14% of kcal
Fats: 69% of kcal

With a little creativity, it is possible to substitute pasta from the recipe equation and create delicious dishes with a very low carbohydrate content.

Dinner 4
Sirloin steak with zucchini, pepper and grilled tomato

• Beef sirloin – 150g (one fillet)
• Zucchini – 70g (⅓)
• Yellow pepper – 70g (half unit)
• Red pepper – 70g (half unit)
• Cherry tomatoes – 60g (six units)
• Olive oil – 5g (a dessert spoon)
• Salt – 1g (a pinch)
• Red or cayenne pepper – 1g (a pinch)
• Fresh rosemary – 1g (a pinch)

1. Wash the vegetables and cut them into small pieces.
2. In a griddle or large frying pan with a little oil, cook the vegetables over medium heat until golden.
3. When they are almost done, cook the sirloin to taste and add a little pepper.
4. In a plate, serve the vegetables together with the sirloin and add salt to taste.
5. Add a little rosemary on top.

Kcal : 287kcal (with these amounts)
Proteins: 46% of kcal
Hydrates: 20% of kcal
Fats: 34% of kcal

The beef tenderloin is one of its leanest parts, selecting it over other pieces can increase the amount of protein in the dish without going overboard with the calories.

Dinner 5
Salad with radishes, mussels, quail eggs, cucumber and mustard

• Radish – 40g (one unit)
• Romaine lettuce – 50g (two leaves)
• Cucumber – 80g ( medium)
• Mustard – 5g (a dessert spoon)
• Quail eggs – 60g (five units)
• Red onion – 50g (one third)
• Fresh coriander – 5g (a pinch)
• Olive oil – 8g (one tablespoon)
• Mussels – 50g (one can)

1. Wash, cut and put the lettuce, cucumber, radish and red onion in a bowl.
2. Put water in a saucepan to heat and when it boils, cook the quail eggs for 6-7 minutes.
3. Open and drain the canned mussels.
4. Add to the salad bowl and mix well the peeled and halved quail eggs, mussels, mustard, olive oil and coriander.

Kcal : 299kcal (with these amounts)
Proteins: 33% of kcal
Hydrates: 16% of kcal
Fats: 51% of kcal

Mussels are very rich in iron, they are also easy to use by adding them to salads and have a very low caloric intake.

Dinner 6
Salmon with almond crust and baked zucchini

• Salmon – 180g (a small fillet)
• Zucchini – 150g ( medium)
• Lime juice – 30g (three tablespoons)
• Butter – 10g (one tablespoon)
• Wheat flour – 10g (one tablespoon)
• Almonds – 5g (five units)
• Salt – 1g (a pinch)
• Black pepper – 1g (a pinch)

1. In a small bowl, mix the chopped almonds, the pepper, a little lime zest, the lime juice, the butter (better if it is at room temperature) .
2. Reserve in the fridge and meanwhile, preheat the oven to 180ºC.
3. Wash and slice the zucchini and put it on the baking sheet.
4. Put it in and cook for 20 minutes.
5. For the fish crust, remove the mixture from the fridge.
6. Flour the salmon fillets and shake them lightly.
7. Put them in a hot pan for a minute to mark them, on the crust side.
8. Remove from the pan and pour the mixture over the fish, squashing it a little.
9. Take the zucchini tray out of the oven and add the salmon on top. Bake for 10 more minutes on the grill function.
10. Plate the contents of the tray and enjoy this recipe.

Kcal : 422kcal (with these amounts)
Proteins: 38% of kcal
Hydrates: 15% of kcal
Fats: 47% of kcal

Almonds are an excellent ingredient to give texture to dishes if we want to reduce carbohydrates, since it allows us to eliminate ingredients based on cereal flours, providing much less carbohydrates.

Dinner 7
Baked chicken thighs with carrots and pine nuts

• Chicken thigh – 150g (one unit)
• Carrot – 100g (one large unit)
• Pine nuts – 5g (one tablespoon)
• Olive oil – 5g (a dessert spoon)
• Salt – 1g (a pinch)
• Thyme – 1g (a pinch)
• Black pepper – 1g (a pinch)

1. Preheat the oven to 200ºC with high and low heat.
2. Brush the bottom of a baking dish with a little olive oil.
3. Put the chicken thighs in the pan.
4. Now add the peeled and chopped carrot, the pine nuts, season to taste and add the thyme.
5. Put the dish in the oven and lower the heat to 180ºC. Bake for 30-40 minutes.
6. Take it out of the oven and let it rest for 5-10 minutes.
7. Serve it on a plate and enjoy!

Kcal : 297kcal (with these amounts)
Proteins: 44% of kcal
Hydrates: 16% of kcal
Fats: 39% of kcal

The carrot, in a similar way to the pumpkin, is orange thanks to its high content of beta-carotene, it is also rich in vitamin B3, B9 and E contributing to the health of the skin.

If you want to try a well-planned keto diet and see how it affects your performance, take a look at our service with online nutritionist.