Ketogenic Diet: Sample Menu, Benefits, Foods to Eat

Ketogenic Diet: Sample Menu, Benefits, Foods to Eat — sharp muscle
22 min read
Updated: April 14, 2023

The ketogenic diet is a term for a low carb diet, where the body produces ketones in the liver to be used as energy. It is known by many completely different names — ketogenic diet, low carb diet, low-carb high fat diet, etc.

Ketogenic diets can be used for successful rapid weight loss when used properly. And thousands of people reported losing one pound a day!

Crash dieting is something pretty much everyone on the planet has tried at one time or another.

For weight loss and other natural health benefits, this article is going to guide you at the ketogenic diet while outlining a sample eating plan, meal list and preparation tips to help you reach your health and weight loss goals quickly.

Don’t miss out on this guide that teaches you how to control your fat! This will give your body a huge advantage to force you to lose fat and keep it off for life!

What is Ketogenic Diet?

The ketogenic is a low-carb, high fat diet that shares many similarities with the Atkins and low carb diet. This includes reducing carbohydrate intake and substituting with fat. This reduction in carbs puts your body in a metabolic state known as ketosis.

Ketogenic diets were created or developed in the 20th century to successfully treat young children suffering from epileptic seizures. It also shows promise in controlling weight and blood sugar in diabetics and with incredibly rapid weight loss.

Livestrong specialists report up to 65% of dieters return to their pre-dieting weight before the 3-year mark. That’s according to Ph.D. Gary Foster, director of the Eating Disorders Program at the University of Pennsylvania.

A Ketogenic Diet is particularly useful for losing excess body fat, reducing hunger, and improving type 2 diabetes or metabolic syndrome.

Nutrition and fitness professionals around the world recommend healthy diet changes and regular exercise to lose weight regularly. This is where the ketogenic diet comes from. An eating strategy that is not about starving oneself. It is a scientifically proven diet to lose weight that actually forces your body to chemically replace the fuel that your body typically uses for energy. With the ketogenic low-carb eating style, you force your body to maximize fat burning for energy and in the process explode fat stores.

And the ketogenic diet due to the high fat diet allows it to be cut significantly without being deprived of calories and feeling hungry.

The American Journal of Clinical Nutrition states that no species can survive for millions of years without natural periods where glucose was not available to burn energy. Scientists also state that natural ketogenesis occurs while you are sleeping.

How does ketogenic diet work?

This ketogenic diet is a natural high fat, medium protein, low carb diet that was initially designed for medicinal purposes, but has recently taken the world by storm as it triggers fast weight loss.

Basically this diet changes things by forcing the body to dig up commonly used glucose to burn energy and fat. Most people eat a lot of carbohydrates that break down into glucose and are used for energy, especially in brain and nervous system function.

When you remove systemic carbohydrate foods from your diet, the liver has no choice but to convert fatty acids and ketones into body fat. Now these ketones go to your brain to use energy instead of glucose. Given its therapeutic end, high levels of ketones in the blood reduce the frequency of seizures. 1

Evidence based health benefits of the ketogenic diet

Ketogenic diet has become incredibly popular, research suggests that this very low carb, high fat diet may benefit in many health conditions. Although some evidence is from case studies and animal research, the results of human controlled studies are also promising.

Proven health condition benefits

  • This diet has been shown to reduce seizure frequency and severity in many children and adults with epilepsy who do not respond well to drug therapy. 2
  • Ketogenic diet may reduce abdominal obesity, triglycerides, blood pressure, and blood sugar in people with metabolic syndrome. 3
  • Some types of glycogen storage disease may experience dramatic improvement in symptoms when people following the ketogenic diet. However, more research is needed. 4
  • Women with PCOS following a ketogenic diet may experience weight loss, decreased insulin levels, and improved reproductive hormone function. 5
  • Ketogenic diets have been shown to lower blood sugar in people with diabetes. In some cases, values return to a normal range, and medications may be discontinued or reduced. 6
  • Animal and human research suggests that ketogenic diets may benefit people with certain cancers, when combined with other treatments. 7 8
  • Preliminary research suggests that some people with autism spectrum disorder may experience improved behavior when ketogenic diets are used along with other therapies. 9
  • Studies have found that ketogenic diet is very effective for weight loss in the obese people. This is largely due to their powerful appetite-suppression effects. 10
  • Both the ketogenic diet and more flexible MAD have been shown to improve seizures and other symptoms in children with GLUT1 defect syndrome. 11
  • Animal studies suggest that a ketogenic diet improves the outcomes of mice fed a ketogenic diet following brain injury. However, there are currently no quality human studies on it. 12
  • Studies about the potential benefits of a ketogenic diet for the treatment of MS are promising. However, more human studies are needed. 13
  • Diet can be very effective for reducing liver fat and other health markers in people with nonalcoholic fatty liver disease (NAFLD). 14
  • Some studies suggest that the frequency and severity of migraine headaches may improve in people following a ketogenic diet. 15
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Foods to eat on a ketogenic diet

The foods that are allowed to eat during this diet is permissive and rich as you can see for yourself. Here are healthy foods to eat If you are on a Ketogenic diet:

  • Greens:
    • spinach,
    • green beans,
    • kale,
    • bok choy, etc
  • Above ground veggies:
    • cauliflower or broccoli,
    • napa cabbage or regular cabbage
  • Sweeteners:
    • erythritol,
    • splenda,
    • stevia
    • others that contain only a few carbs
  • Avocados and all kind of berries
  • Meat:
    • poultry,
    • fish,
    • pork,
    • lamb,
    • beef, etc
  • Eggs
  • Nuts and seeds
  • Cheese
  • Ghee or butter
  • Healthy oil:
    • Coconut
    • Avocado
    • Olive

Foods shopping list

I have created an extensive ketogenic-friendly food list, which allows you to keep it in your shopping bag.

1. Greens and Vegetables

Lettuce (all types), greens (spinach, Swiss chard, collard, mustard greens, kale, and turnip); mushrooms, onion, garlic, asparagus, arugula, avocado, celery, squash, kohlrabi, bok choy, radishes, broccoli tomatoes, cauliflower, zucchini, eggplant.

In moderation:

Artichokes, Brussels sprouts, broccolini, cauliflower, cucumbers, green beans, cabbage, okra, snap peas, snow peas, and fennel.

2. Sweeteners

  • Stevia drops, Erythritol, and Monk-fruit are zero carb sweeteners;
  • Splenda (sucralose-based sweetener);
  • Xylitol;

3. Fruits

Blackberries, cranberries, raspberries, lemon, lime, coconut, and tomatoes.

4. Meat and Poultry

Chicken, beef, pork, game, lamb, and veal, turkey and duck.

Ground meat:

Mixed ground meat, pork, beef, turkey.

Daily Meats:

Pepperoni, salami, soppressata, bacon, pancetta, chorizo, ham, pastrami, prosciutto, and speck.

In moderation:
  • mortadella
  • bologna

5. Seafoods

White fish, fatty fish, lobster, crab, shrimp, scallops, mussels, squid, oysters, and octopus.

6. Nuts and Seeds

Peanuts, almonds, walnuts, Brazil nuts, pecans, hazelnuts, macadamia nuts, pine nuts, chia seeds, hemp seeds, pumpkin seeds, and sunflower seeds.

7. Nut and Seed Butters

Peanut butter, almond butter, sunflower seed butter, walnut butter, hazelnut butter, macadamia nut butter, coconut butter, pecan butter, and tahini.

8. Dairy

Cream cheese, Colby cheese, blue cheese, mozzarella, brie, goat, provolone, Gouda, Muenster, camembert, and Swiss cheese; heavy cream, double cream, half-and-half; butter and ghee; eggs.

In moderation:

Whole milk, cheddar cheese, feta, Pepper Jack cheese, full-fat Greek yogurt, crème fraîche, mascarpone, cottage cheese, sour cream, and ricotta.

9. Fats and Oils

Olive oil, coconut oil, avocado oil, flaxseed oil, cocoa butter, and nut oil; lard, duck fat, schmaltz, and tallow.

Ketogenic diet sample menu

One week sample menu

Monday’s meal plan

BreakfastPeanut butter (1 tablespoon),
keto bread (1 slice)
LunchEasy turkey curry,
iceberg lettuce (1 handful)
DinnerSmoked haddock fish burgers,
tomato (1 medium)
Lunch: 4 servings
How to: Easy Turkey Curry

This recipe is loaded with health benefits, while a curry paste makes your food tastes so good.

turkey wings1 pound
finely chopped
garlic2 cloves
sesame oil3 teaspoons
red chili pepper1 small-size
turmeric powder1/2 teaspoon
ginger powder1/2 teaspoon
red curry paste1 teaspoon
unsweetened coconut milk1 cup
water1/2 cup
turkey consommé1/2 cup
Kosher salt and ground black pepper1/2 tsp
  • Heat sesame oil in a pan, add turkey and cook until light brown for about 7 minutes.
  • Add garlic, chili peppers, turmeric powder, ginger powder and curry paste and cook for 3 minutes.
  • Add milk, water, and dishes. Season with salt and black pepper. Cook on a medium flame for 45 minutes.
Dinner: 4 servings
How to: Smoked Haddock Fish Burgers

The scallions and Parmesan in this recipe pair wonderfully with chili powder.

smoked haddock8 ounces
cheese1/4 cup
sunflower oil2 teaspoons
chili powder1 teaspoon
dried parsley flakes1 teaspoon
scallions1/4 cup
chopped garlic1 teaspoon
lemon wedges4
Kosher salt and ground black pepper1/2 tsp
  • Heat 1 tbsp of sunflower oil in a pan over medium-high heat. Cook the haddock for 6 minutes or until just cooked through; Discard the skin and bones and tie them into small pieces.
  • In a large bowl combine smoked haddock, egg, cheese, chili powder, parsley, scallion, garlic, salt and pepper.
  • Heat the remaining tablespoon of oil and cook the fish burgers until they are well cooked in the middle or for about 6 minutes. Garnish each serving with a lemon wedge.

Tuesday’s meal plan

BreakfastEgg (1 hard-boiled),
bacon (1 slice),
coconut milk (1/2 cup),
protein powder (1 scoop)
LunchClassic Beef Stroganoff,
cauliflower rice (1 serving)
DinnerAlaskan Cod with mustard cream sauce,
tomato (1 medium)
Lunch: 4 servings
How to: Classic Beef Stroganoff

The garlic and onion will help define their unique taste in this recipe.

beef stew meat1 pound
lard2 tablespoons
yellow onion (cut across grain into strips)1/2
garlic cloves (peeled and chopped)2
mushrooms (minced)4 ounces
salt1/2 teaspoon
smoked paprika1 teaspoon
black pepper1/4 teaspoon
basil (dried)1/2 teaspoon
red cooking wine1/4 cup
vegetable broth4 cups
pureed celery stalks2
sour cream1/2 cup
  • Melt lard in a stockpot over medium heat. Then, cook the meat until well browned on all sides.
  • Next, add onion and garlic and cook until fragrant. Now, stir in the mushrooms and cook until tender.
  • Add spices, wine, broth, tomatoes and celery. Reduce heat, cover and simmer for 50 minutes.
  • Turn off the heat and add sour cream; Stir until heated. Taste, adjust the season, and serve warm.
Dinner: 4 servings
How to: Alaskan Cod with mustard cream sauce

It is an easy recipe and is perfect for any type of ketogenic diet that offers the best taste from common ingredients.

Alaskan cod fillets4
leaves basil6
coconut oil1 tablespoon
Sea salt and ground black pepper1/2 teaspoon
chiffonade Mustard Cream Sauce:
yellow mustard
ground bay leaf
cream cheese
lemon zest

1/4 teaspoon
3 tablespoons
1/2 cup
1 teaspoon
1 teaspoon
  • Heat the coconut oil in a pan on medium heat. Roast the fish for 2-3 minutes per side. Season with salt and ground black pepper.
  • Mix all the ingredients for the sauce until everything is well combined. Top the fish fillets with the sauce and garnish with fresh basil leaves.
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Wednesday’s meal plan

BreakfastPaprika omelet with goat cheese,
almonds (5 to 6)
LunchChinese ground beef skillet,
raw baby spinach with apple cider vinegar (1 cup)
DinnerSpecial chicken salad,
keto dinner roll (1 whole)
Breakfast: 2 servings
How to: Paprika omelet with goat cheese

Breakfast is ready in less than 10 minutes, it can be taken daily morning and evening to wake up the metabolism.

goat cheese4 tablespoons
ghee2 teaspoons
paprika1 teaspoon
sea salt and ground black pepper
  • Melt ghee in a pan on medium heat. Add the whisk eggs to the pan and cover with a lid; Reduce the heat to medium.
  • Cook for 4 minutes; Now, stir in the cheese and paprika; Continue cook for an additional 3 minutes or until the cheese has melted. Season with salt and pepper and serve immediately and enjoy!
Lunch: 3 servings
How to: Chinese ground beef skillet

Try this recipe like beef stir-fry with Asian flavors, the main ingredients of the best Chinese food include soy sauce, rice wine, and brown mushrooms.

ground chuck1/2 pound
sesame oil1 tablespoon
garlic1 clove
ginger root1/2 inch
bell pepper (peeled and grated)1
brown mushrooms (seeded and sliced)4 ounces
tamari soy (sliced)1 teaspoon
sauce rice wine1 tablespoon
whole star anise Himalayan2
salt and ground black pepper1/2 tsp
  • Heat oil in a pan on medium heat. Now cook the ground chuck till it is no longer pink. Reserve.
  • Next, cook shallot, garlic, ginger, bell pepper and mushrooms in pan drippings.
  • Add remaining ingredients with reserved beef to pan. Reduce heat to medium-low; Let it boil for 2-3 minutes. Stir continuously and enjoy!
Dinner: 3 servings
How to: Special chicken salad

In this recipe, you can add boiled eggs to the salad, as Grandma used to make, you can also use leftover chicken from roasted chicken.

chicken breast1
sour cream1/4 cup
cottage cheese2 tablespoons
salt and black pepper
sunflower seeds1/4 cup
avocado (hulled and roasted)1/2
garlic (peeled and cubed)1/2 teaspoon
minced scallions (chopped)2 tablespoons
  • Bring a pot of well salted water to a rolling boil. Add the chicken breast to boiling water; Now, turn off the heat, cover, and let the chicken breast stand in hot water for 15 minutes.
  • Then, drain the water; Cut the chicken breast into bite size pieces. Add the remaining ingredients and mix well. Place it in the refrigerator for at least 1 hour. Serve chilled well and enjoy!
Dinner: 10 servings
How to: Keto dinner roll

This recipe is easy, filling and delicious, the best keto dinner roll to help transform bread into your low-carb lifestyle.

shredded cheese (mozzarella or cheddar)2 cups
cream cheese (softened)1/4 cup
almond flour1 1/2 cups
ground flax seed1 teaspoon
baking powder (optional)1 teaspoon
  • Preheat oven to 180C/350F. Line a large baking tray with parchment paper and set aside.
  • In a large, microwave safe bowl, add your sliced ​​cheese and cream cheese. Microwave for 30 seconds, or until the thing has mostly melted. Remove the microwave and whisk together, until smooth. Allow the cheese to cool for several minutes.
  • When the cheese has cooled down a bit, mix in almond flour, ground flax seed, baking soda and two eggs, and mix well until there is a smooth dough.
  • Using your hands, make 10 balls of flour. Place them on a lined tray. Using the whiskey and pastry brushes the remaining eggs, brush the exterior of each roll.
  • Bake the rolls for 25 minutes or until it turns golden on the outside. Serve warm and enjoy!

Thursday’s meal plan

BreakfastOmelet with veggies,
bacon (1 slice)
LunchPork cutlets in chili tangy sauce,
coleslaw (1 serving)
DinnerLemon garlic grilled chicken wings,
tomato (1 medium)
Lunch: 4 servings
How to: Pork cutlets in chili tangy sauce

This Pork cutlets in chili tangy sauce recipe is fully seasoned and cooked with lots of herbs, served with spicy sherry sauce.

pork cutlets1 pound
thyme1/2 teaspoon
rosemary1/2 teaspoon
basil1 teaspoon
lard1 tablespoon
Sea salt and ground black pepper
sherry2 tablespoons
sour cream1/4 cup
beef bone broth1/4 cup
mustard1 teaspoon
turmeric powder1/2 teaspoon
chili powder1/2 teaspoon
  • Season the pork cutlets with the salt, pepper, thyme, rosemary and basil. Melt lard in a pan over medium-high heat; Next, pork cutlet for 3 minutes; Turn them over and cook for 3 minutes on the other side. Reserve.
  • Deglaze your pan with sherry; Now, add the remaining ingredients and cook on medium-low heat until the sauce is slightly thick.
  • Add reserved pork and allow it to simmer for a few minutes or until everything is heated. Spoon the sauce over the pork cutlets and serve the recipe.
Dinner: 4 servings
How to: Lemon garlic grilled chicken wings

The lemon garlic grilled chicken wings recipe, seriously delicious ketogenic diet recipe for a quick dinner on a busy lifestyle.

chicken wings8
ghee2 tsp
garlic2 cloves
minced leeks1/4 cup
lemon juice2 tbsp
Salt and ground blackto taste
paprika1/2 tsp
dried rosemary1 tsp
  • Combine all the ingredients for the pickle completely in a ceramic bowl. Add chicken wings to the bowl, cover and allow it to marinate for 1 hour.
  • Next, preheat your grill to medium-high heat. Drizzle melted ghee over the chicken wings, grill the chicken wings for 20 minutes, turning them from time to time. Taste, adjust the season, and serve warm and enjoy!
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Friday’s meal plan

BreakfastDilly boiled eggs with avocado,
a dollop of sour cream,
pickles (1 to 2)
LunchShredded beef with herbs,
1 handful of mixed green salad with a few drizzles of a freshly squeezed lemon juice
DinnerEasy cheese zucchini gratin,
mustard (1 teaspoon)
Breakfast: 3 servings
How to: Dilly boiled eggs with avocado

This classic boiled eggs recipe is served with fresh avocado slices.

kosher salt1/2 tsp
ground black pepper1/2 tsp
cayenne pepper1/2 tsp
dried dill weed1/2 tsp
avocado1 whole
lemon juice (pitted and sliced)1 tbsp
  • Place eggs in a pan of boiling water; Then, cook on low heat for 6 minutes. Peel the eggs and cut them in half. Sprinkle eggs with salt, pepper, cayenne and dill.
  • Serve on individual plates; Mix avocado slices with fresh lemon juice and serve with eggs.
Lunch: 4 servings
How to: Shredded beef with herbs

Try to do something authentic and make this dish for the next family gathering! Serve this recipe over keto tacos or cauliflower rice.

rib eye1 pound
olive oil1 tbsp
rice wine2 tbsp
beef bone broth1/4 cup
parsley2 tbsp
chives2 tbsp
chipotle peppers in adobo sauce2
garlic1 clove
tomatoes2 small-sized
pureed yellow onion1
peeled and chopped dry mustard1/2 tsp
dried basil1 tsp
dried marjoram1 tsp
sea salt and ground black pepperto taste
  • Heat the olive oil in a pan over medium-high heat. Sear the beef for 6-7 minutes, stirring from time to time. Work in batches.
  • Add remaining ingredients, reduce heat to medium and let it cook for 40 minutes. Shred the beef and serve.
Dinner: 5 servings
How to: Easy cheese zucchini gratin

Easy cheese zucchini gratin recipe, super easy to throw together, and the perfect low-carb side dish for your ketogenic diet!

yogurt3 tbsp
leek (sliced)1/2 medium-size
cayenne pepper1 tsp
cream cheese1 cup
garlic2 cloves
shredded Swiss cheese (minced)1 cup
sea salt and ground black pepper
  • Start by preheating the oven at 360° F. Then, spray the bottom and sides of an ovenproof pan with nonstick cooking spray. Then, mix the eggs well with the yogurt.
  • Overlap 1/2 of the leek and zucchini slices in the pan. Season with salt, pepper and cayenne. Add minced garlic and cream cheese.
  • Add remaining leeks and zucchini slices. And add egg mixture. Top with Swiss Cheese. Bake for 40 minutes, until the top turns golden brown and serve.

Saturday’s meal plan

BreakfastGreek-style frittata with herbs,
keto roll (1)
LunchHoliday pork belly with vegetables,
cauliflower rice (1 serving)
DinnerRanch and blue cheese dip,
Greek-style salad (tomato, cucumber, bell peppers, feta cheese)
Breakfast: 4 servings
How to: Greek-style frittata with herbs

Mediterranean elements make this recipe the main center of meal in the summer months. However, you may serve this impressive ketogenic diet dish on any occasion.

feta cheese (crumbled)4 ounces
heavy cream1/2 cup
greek-style yogurt2 tbsp
bacon2 ounces
olive oil1 tbsp
red onion1/2 cup
garlic (peeled and sliced)1 clove
finely chopped kalamata olives8
dried oregano (pitted and sliced)1 tsp
dried rosemary1/2 tsp
dried marjoram1/2 tsp
sea salt and freshly ground black pepper
  • Preheat the oven to 360° F. Sprinkle baking pan with nonstick cooking spray. Mix eggs, cream, yogurt, bacon, salt and pepper.
  • Heat the olive oil in a pan over medium-high heat. Next, cook the onion and garlic tender and fragrant, for about 3 minutes. Transfer mixture to prepared baking pan.
  • Pour the egg mixture over the vegetables. Add olives, parsley, rosemary, and marjoram.
  • Bake for about 13 minutes until the eggs are set. Sprinkle the feta cheese on top and bake an additional 3 minutes. Let it sit for 5 minutes; Slice in wedges and serve.
Lunch: 4 servings
How to: Holiday pork belly with vegetables

This Holiday pork belly with vegetables recipe is soft with wonderfully crispy skin.

skinless pork belly1 pound
dried parsley1 tsp
dried basil1 tsp
dried oregano1/2 tsp
garlic2 cloves
pressed shallots1/2 cup
sliced red bell pepper1
green bell pepper (seeded and sliced)1
salt and ground black pepper
  • Poke holes around pork with a fork. Rub seasonings all over the pork belly. Place the pork lightly in a baking pan. Top with garlic, shallots and peppers. Transfer pork belly to preheated oven.
  • Bake at 390° F for about 18 minutes. Serve warm.
Dinner: 10 servings
How to: Ranch and blue cheese dip

Get your appetizer right with this quick and easy Ranch and blue cheese dip recipe!

Greek-style yogurt1/2 cup
blue cheese1 cup
mayonnaise (crumbled)1/2 cup
lime juice1 tbsp
ranch2 tbsp
ground black pepper
  • In a mixing bowl, mix all ingredients well until well incorporated.
  • Serve well chilled with your favorite keto dippers.

Sunday’s meal plan

BreakfastMangalorean egg curry
LunchCheeseburger Skillet with Bacon and Mushrooms
cauliflower rice (1 serving)
DinnerCauliflower, Ham and Cheese Bake
Breakfast: 4 servings
How to: Mangalorean egg curry

Make this delicious Mangalorean egg curry recipe combination of eggs, tomatoes and southern spices for lunch or dinner.

scallions1/2 cup
boiled egg4
coconut milk1/2 cup
rice bran oil2 tbsp
carom seeds1/4 tsp
methi seeds1/4 tsp
kashmiri chili powder1 tsp
ripe tomato2
tamarind paste2 tsp
chicken stock2 cup
curry paste1 tsp
curry leaves2 tbsp
cinnamon powder1/2 tsp
salt and ground black pepper
  • Heat oil in a pan on medium heat. Now, cook the scallions and chili till it is tender and fragrant. Add carom seeds, methi seeds, salt, pepper and tomatoes; Cook for another 8 minutes.
  • Then, add tamarind paste and chicken stock. Reduce heat to medium and cook for 3 more minutes. Add eggs, curry paste, curry leaves, cinnamon powder, and coconut milk.
  • Let it boil for 6 more minutes. Garnish with cilantro leaves and serve.
Lunch: 4 servings
How to: Cheeseburger Skillet with Bacon and Mushrooms

This amazing Cheeseburger Skillet with Bacon and Mushrooms recipe comes together in one skillet in less than 20 minutes.

Canadian bacon2 slices
chopped shallots1/2 cup
garlic1 clove
ground pork1 pound
vegetable broth1/3 cup
white wine1/4 cup
cremini mushrooms6 ounces
cream cheese1/2 cup
salt and ground black pepper
  • Heat a cast iron skillet over medium heat and cook the bacon for 2 to 3 minutes; Reserve the bacon and 1 tbsp of fat. Next, add garlic and shallots to 1 tablespoon of bacon fat until tender and fragrant. Add ground pork, salt, and pepper to the skillet. Cook for 4-5 minutes or until the meat is well browned.
  • Add broth, wine and mushrooms. Cover and cook on medium heat for 8 to 9 minutes.
  • Turn off the heat, add cream cheese and stir to combine. Serve topped with reserved bacon.
Dinner: 4 servings
How to: Cauliflower, Ham and Cheese Bake

The taste of this creamy casserole recipe is so divine! Cauliflower combines beautifully with cheese, ham, Greek-yogurt and Mediterranean herbs.

Butter1/2 teaspoon
Cauliflower1/2 pound
Swiss cheese1/2 cup
Mexican blend cheese1/2 cup
Greek-style yogurt1/2 cup
cooked ham1 cup
chopped chili pepper1 roasted
porcini powder1/2 teaspoon
garlic powder1 teaspoon
shallot powder1 teaspoon
cayenne pepper1/2 teaspoon
dried sage1/4 teaspoon
Sea salt and ground black pepper1/2 teaspoon
  • Start by preheating your oven at 340° F. Then, coat the bottom and sides of the casserole dish with 1/2 teaspoon melted butter.
  • Empty the cauliflower in a pot and cover it with water. Let it cook for 6 minutes until it becomes nice and soft. Mash the cauliflower prepared with potato masher or potato ricer press.
  • Next, stir in the cheese; Stir until the cheese has melted. Add Greek style yogurt, chopped ham, roasted pepper, and spices.
  • Place the mixture in the prepared casserole dish; Bake in a preheated oven for 20 minutes. Let it sit for about 10 minutes before cutting, then serve and enjoy!


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