TToday is day 2 of the keto diet. If day one was about finding your footing, this is where your plan takes shape.
Lisa Butterworth offers menus that combine preparation and fun, offering recipes that simplify your daily life while honoring your taste buds.
Start your day with Berry Chia Pudding for an easy and luxurious breakfast, warm up with curry chicken and cali rice for lunch, and end your day with a hearty and rich vegetarian lasagna that will win over any skeptic.
I will publish a new recipe for the new day. 28 day keto diet Every day this week.
Stay tuned for more delicious keto diet plans and tips to help you stay on track.
2nd day
Today’s Berry Chia Seed Pudding can be prepared in advance for a quick and easy breakfast on the go.
breakfast
berry chia seed pudding
service:1
Preparation time: 5 minutes | chill time:1 hour per night
material:
2 tablespoons chia seeds
Almond milk 180ml (6 fl oz)
1 teaspoon vanilla essence
1 1/2 teaspoons monk fruit sweetener
pinch of salt
3 raspberries
2 blackberries (cut in half)
method:
1. Stir chia seeds, milk, vanilla, sweetener, and salt in a jar.
2. Chill in the refrigerator for at least 1 hour or overnight. When ready to serve, top with berries.
Nutritional information per serving: 149 calories / 8g fat / 12.8g carbohydrates / 8.1g fiber / 4.7g net carbs / 4.7g protein
lunch
curry chicken and cali rice
service:1
Preparation time: 15 minutes | cooking time:10 minutes
material:
2 shallots (thinly sliced)
Shredded Chicken with Roasted Chicken and Day One Vegetables 75g (2¾oz) (Recipe) here)
25g (1oz) broccoli, chopped
2 tablespoons chopped coriander leaves, plus more for garnish
1 tablespoon curry powder
4 tablespoons avocado oil mayonnaise (see below)
salt and pepper
2 tablespoons ghee
100g (3 1/2 oz) Cali rice (see below)
method:
1. Combine shallots, chicken, broccoli, coriander, curry powder, and mayonnaise in a bowl and mix well. Season with salt and set aside. Heat ghee in a frying pan until melted.
2. Add the cauli rice and cook for 3-4 minutes. Season to taste. Transfer to a plate and top with curry chicken. Top with additional cilantro.
Nutritional information per serving: 834 calories / 57g fat / 51g carbohydrates / 14g fiber / 37g net carbs / 30g protein
avocado oil mayonnaise
make: 200ml (7 fl oz)
Serving size: 1 tablespoon
Preparation time:15 minutes
material:
2 large egg yolks (at room temperature)
1 teaspoon Dijon mustard
1 teaspoon salt
Avocado oil 240ml (8 fl oz)
1 and 1/2 teaspoons apple cider vinegar
method:
1. Blend the egg yolks, mustard, and salt in a high-powered blender until thick and creamy. While stirring, add 60 ml (1/4 cup) of the oil drop by drop until the mixture begins to thicken, then add the vinegar in a slow, steady stream, followed by the remaining oil. Blend until thickened. Add more salt to taste. Refrigerate for 1 week.
Nutritional information per serving: 136 calories / 14g fat / 3g carbohydrates / 0g fiber / 3g net carbs / 0g protein
Cali rice
Preparation time:15 minutes
material:
1 whole cauliflower (approximately 900g-1.4kg/2-3 pounds 1 ounce)
method:
1. Cut the cauliflower florets, place them in a food processor, and pulse until the florets are the size of a grain of rice. Alternatively, cut the florets until they are the size of a grain of rice.
dinner
vegetarian lasagna
service:12
Preparation time:20 minutes | cooking time:1 hour
material:
For eggplant lasagna:
2 eggplants (aubergine), cut into 4 cm (1.5 inch) slices
salt and pepper
475g (1 lb 1 oz) ricotta cheese
1 egg
170 g (6 oz) mozzarella cheese, grated
1 x Keto Friendly Marinara (see below)
50g (1/2 cup) grated Parmesan cheese
method:
1. Sprinkle 1 teaspoon of salt on both sides of the eggplant and let it sit for about 10 minutes. Pat dry. Lightly brown the eggplant on both sides in a frying pan. Let’s set it aside.
2. Preheat the oven to 190C (375F). Mix ricotta cheese and eggs. season.
3. Grease a 9 x 12 inch (23 x 30 cm) baking dish. Spread half of the sauce over the base and cover with half of the eggplant. Spread half of the ricotta mixture, then a layer of mozzarella and finish with Parmesan.
4. Cover and bake for 40 minutes. Remove lid and bake for 10 minutes. serve. Freeze any leftovers for another meal.
Nutritional information per serving: 258 calories / 14g fat / 15.3g carbohydrates / 5.1g fiber / 10.2g net carbohydrates / 17g protein
keto friendly marinara
This tomato-based sauce contains no sugar, unlike most commercial sauces.
make: 1.5L (6 cups)
Preparation time: 10 minutes | cooking time:45 minutes
material:
5 tablespoons extra virgin olive oil
100g (3 1/2oz) onion, chopped
6 garlic cloves, very finely chopped
2 anchovies in oil
790g (1 lb 12 oz) canned whole tomatoes, crushed by hand
2 teaspoons chopped parsley
1 teaspoon chopped oregano
salt and pepper
method:
1. Heat olive oil in a frying pan over medium heat, add onions and fry until translucent. Reduce heat to medium, add garlic and anchovies, and stir for 1 to 2 minutes. Add tomatoes and herbs and bring to a simmer. Simmer for 45 minutes. season. Cool to room temperature. Make it 3-5 days in advance and store it in the refrigerator.
nutrition: 1002 calories / fat 68g / carbohydrates 81.9g / fiber 15.8g / net carbohydrates 66.1g / protein 16.6g
Recipe from 28 Days Keto: A Complete Guide to Living the Keto Lifestyle Easily by Lisa Butterworth and Caroline Huang (Smith Street Books, £15).
Tune in tomorrow for days 3-5 and the rest of this week
