Lunches & Dinners

Hi, I'm Mark Sumner and i'm Keto food lover! Follow me on my Instagram link for daily  updates, hints and tips.
Hi, I'm Mark Sumner and i'm Keto food lover! Follow me on my Instagram link for daily updates, hints and tips.

Keto Beef Goulash

keto beef goulash

This is my Keto version of a typical Hungarian goulash stew, lots of savoury flavours, I add some chilli to add a punch. Beef, Tomatoes, Peppers, shallots and garlic make a very warming meal anytime of the year. I sometimes add some cauliflower rice to bulk up the plate

 

Macronutrients - toal ingredients make up 4 servings

Calories: 286 Kcal

Fat: 19.3g

Total Carbs: 3.8g

Fibre:1.0g

Net Carbs:2.8g

Protein:25.7g

 

Ingredients

 

Avocado oil 4 tablespoons (60ml)

Garlic 2 cloves (6g)

Roast Beef 1lb (450g)

Button Mushrooms 5 mushrooms, (50g)

Beef broth ½ Cup 120ml

1 Bay leaf

Smoked Paprika 1 tablespoon

Parsley 1 tablespoon(1g) chopped for Garnish

½ green pepper bell chopped (60g)

Chopped tomatoes ¼ cup (60ml diced)

Shallots 40g

 

 

Preparation

 

  • Heat the avocado oil, add the shallots, garlic to the frying pan and cook until the shallots become semi transparent
  • Add the beef until cook until browned slightly
  • Add the peppers and mushrooms and cook for a further couple of minutes
  • Adding now the bay leaf, beef stock and paprika to the mix, reducing the heat
  • Simmer gently and stir occasionally, at this stage I add a pinch of chilli powder (optional) cook for 35 minutes
  • Add some more water if gets too thick, prevents it sticking to the bottom
  • Check the thickness of the sauce and ensure you don’t overcook the meat
  • Season with salt and pepper
  • Remove bay leaf and serve goulash with whatever low carb option you choose

Keto Fish Cakes

Fishcakes

Fish cakes are perfect for dinner and for lunches. Use oily fish like salmon & mackerel which is more suitable for Ketogenic way of eating rather than white fish , serve with salad and some fresh lemon juice and capers

 

Macronutrients two Fishcakes (makes 8 servings)

Calories: 214 kcal

Fat :11.2g

Total :Carbohydrates :2.6g

Fibre: 1.3g

Net Carbs: 1.3g

Protein :25.7g

 

Ingredients

 

1 pound firm fish (cod, haddock, salmon, Mackerel)

2 Tablespoons parmesan cheese

½ teaspoon minced fresh garlic

1teaspoon Dijon mustard

3 tablespoons fresh parsley

1 egg

2 tablespoons coconut flour

1 tablespoon Worcester sauce or coconut amino’s

Teaspoon of Ghee or avocado oil

 

Preparation

 

  • Chop the fish into pieces about 1/2 inch in size.
  • Combine the chopped fish, parmesan, egg (if using,) coconut flour (if using,) mustard, Worcestershire, fresh parsley , garlic, egg and parmesan cheese in a medium-sized bowl.  Stir well until fully mixed.
  • Heat the oil in a non-stick sauce pan over medium high heat until simmering.
  • Form the fish mixture into 8 patties, about 2 inches in diameter.
  • Fry the patties in batches for about 2 minutes per side (turn gently,) or until golden brown on the outside and cooked through.

Keto Coconut curry Shrimp

Coconut shrimp curry

My Keto shrimp garam masala curry is perfect any evening of the week and your free to add more spice if you wish. I sometimes add a few chilli flakes to give that extra kick or cayenne pepper. This dish is suitable for your main dinner and side with maybe some cauliflower rice. The side is not included in the macros so be cautious if following strict keto regime. I normally add a keto Naan but had to stick to my 20g net carb intake so passed on it today. Recipe will follow soon

 

Macronutrients per serving

Calories:  485 Kcal

Fat: 30.2g

Total Carbs: 11.4g

Fibre:2.7g

Net Carbs:8.5g

Protein:38.1g

 

Ingredients 4 servings

 

Coconut milk full fat (1 can 400g)

Coconut oil 2 tablespoons

1 medium onion

Salt 1 teaspoon

Garlic 1 tablespoon

Raw Shrimp 1.5lbs

Chopped tomatoes 400g

Garam Masala spice 3 teaspoons (5g)

Fresh Coriander 4g

Shredded coconut 1 tablespoon

 

Preparation

 

  • Shake the coconut oil and open, stir until smooth then set aside
  • In a frying pan heat the coconut oil for about 2 minutes
  • Add onion and salt and cook onion until soft
  • Add the garlic and garam masala spice to the mixture
  • Pour in the chopped tomatoes and the coconut oil and gently bring up to medium high heat
  • Add shrimp and cook, uncovered, stirring occasionally for about 5 minutes until the shrimp is pink
  • Garnish with coconut flakes and coriander then serve piping hot

Bacon & Egg Flans

Bacon and egg flans

Probably my favourite meal prep of the week, perfect for lunch and breakfasts. Hot or cold are perfect as a meal in themselves. I vary the ingredients each time I cook a batch. I add pickles, gherkins, Jalapeno peppers, Capers, Pesto (check out my homemade version)

Adding Basil, chives or parsley to dress them up. Keto loaded ingredients which will give you bounds of energy

 

Macronutrients per flan

Calories: 141 Kcal

Fat: 10.9g

Total Carbs: 2.0g

Fibre: 0.6g

Net Carbs: 1.3g

Protein: 9.2g

 

Ingredients

 

6 Medium eggs

6 Slices of streaky bacon

Salt -Pinch

Black pepper -Pinch

Sun-dried Tomatoes 6 pieces(18g)

Goats cheese 142g

Jalapeno peppers Cooked from fresh 30g (optional)

 

 

Preparation

 

  • Warm the oven to 350 degrees F (180C)
  • Grab a muffin tray and grease with some butter to stop flans from sticking
  • You can fry the bacon first if you prefer your bacon crispy or line the bacon on the outer rim of the muffin slot
  • Crack an egg into each slot with the bacon. Add salt and pepper to the top
  • Add a slice of soft goats cheese and jalapeno peppers
  • Cook in the oven for 17-20 mins
  • Store in refrigerator for 3 days max in airtight container

Keto no bean Chilli Con Carne

Keto no bean chilli..

No bean chilli is perfect now the evenings are cooling down. Plenty of red cheddar to top the dish. I use either zoodles or Bok choi to side with my chilli to keep it low carb. Macronutrients are not included in the breakdown for the side you choose. I also added some chia seeds onto this dish for extra fibre, again not added in macronutrients

 

 

Macronutrients per serving

Calories: 468 Kcal

Fat: 37.4g

Total Carbs: 6.6g

Fibre:1.6g

Net Carbs: 5.1g

Protein: 26.8g

 

Ingredients makes 8 servings

 

Olive Oil 3 tablespoons

Small Onion

Garlic 3 cloves crushed

Red chilli 2 small red chilli’s

Salt 1 teaspoon

Ground Beef 2 pounds

Tomato paste 2 tablespoons

Paprika 1 tablespoon

Cumin 1 tablespoon

Coriander 1 tablespoon

Canned diced tomatoes 400g

Pepper ½ teaspoon

Red Cheddar 200g

 

 

Preparation

 

  • Place saucepan over heat
  • Add the oil, onion, garlic and chopped chilli’s and sauté for 3-5 minutes until the onion is transparent
  • Add the chilli powder and salt and stir well
  • Add ground beef, stir continuously to break the meat apart, sauté for 10 minutes until the beef is well browned
  • Add the tomato paste, paprika, cumin and coriander and stir well
  • Cook for 5 minutes before adding the diced tomatoes and pepper
  • Mix well
  • Reduce the heat to a low simmer and continue to cook, uncovered, for 20-30 minutes
  • Taste chilli and add additional salt and pepper if desired
  • Serve immediately, or cool and store in the fridge for 1 week, or in the freezer for 3 months

Homemade Lamb mince and calf liver burger

Homemade lamb mince & calf liver

The ultimate burger when your talking Keto. Organ meat is one of the most nutritious meats on the planet. Liver provides plenty of protein which is required to make and repair cells, it has a powerful source of vitamin A which is beneficial for eye health and for reducing diseases that cause inflammation including everything from Alzheimer’s to Arthritis, Liver also includes Vitamin B, Iron, Copper, Magnesium, Vitamin D, E and K.

 

Macronutrients for one burger

Calories: 420Kcal

Fat: 31g

Total Carbs: 4.6g

Fibre: 1.3g

Net Carbs: 3.3g

Protein: 30g

 

Ingredients for 2 servings

 

Lamb mince 227g 2/3 cup

Garlic clove 2

Coriander (Cilantro) 1 bunch Finley chopped

Cumin 1 tablespoon

Salt & Pepper

Calves liver 100g 1 cup

Paprika 2 teaspoons

Onion Powder 1 teaspoon

 

Preparation

 

  • Preheat oven to 350 degrees F 176 degrees C
  • Using food processor add the liver and lamb mince
  • Blend for a few seconds until mixed well
  • Add garlic, salt, pepper, onion powder, paprika, cumin and coriander
  • Blend again until all ingredients are mixed well
  • Wet hands and form burgers into patties
  • Place on an ungreased baking sheet
  • Cook for 20 minutes and turn once.
  • Serve immediately once cooked
  • Store in the refrigerator for 3 days and freeze for upto 3 months

Keto Creamy mushroom Pork Medallions

Keto Creamy mushroom

For a quick and easy Keto dinner below is my recipe for my pork medallions inspired by my trip to Spain this summer. Simply delicious and you can add salad or any low carb side dish to enhance the plate like cauliflower rice or steamed beans

 

 

Macronutrients per serving

Calories: 261 Kcal

Fat: 23.9g

Total Carbs: 3.3g

Fibre: 0.5g

Net Carbs: 2.8g

Protein: 9.8g

 

Ingredients makes 2 servings

 

Pork medallions 200g

Salted butter 2 tbsp

Fresh mushrooms 150g

Heavy whipping cream 240ml (1cup)

Fresh Parsley 2tbsp

Fresh Thyme 1 tbsp

Garlic cloves 5

Salt and Pepper 1tsp each

 

Preparation

 

  • Heat the frying pan over medium heat
  • Add butter and olive oil
  • Once hot add the medallions and season with salt and pepper. Cook for about 4 minutes until golden brown
  • Remove medallions. in the frying pan sauté the mushrooms, garlic, thyme and parsley. Cook for about 3 minutes stirring constantly
  • Reduce the heat and add the heavy cream. Season with salt and pepper to taste
  • Simmer for about 3 minutes until the sauce thickens
  • Add the medallions to the pan and cover with the sauce
  • Cover the pan and allow to cook for a further 5 minutes
  • Transfer to plate and dress with fresh parsley
  • Can be stored in the fridge of for up to 5 days

Keto Courgette (Zucchini)Fritters

keto courgette

Fantastic for breakfast or lunch, these cheesy low carb fritters are a perfect low carb treat.

Simple to make and much healthier than regular hash browns which are loaded with carbs

 

 

Macronutrients per Fritter

Calories: 169 Kcal

Fat: 13g

Total Carbs: 2.9g

Fibre: 0.6g

Net Carbs: 2.2g

Protein: 10.4g

 

Ingredients for 4 fritters

 

Courgettes 2 small

Raw egg medium 1

Olive oil 1 tablespoon

Sea salt 3g

Parmesan 57g

Cheddar cheese 57g

Black pepper 1g

 

Preparation

 

  • Preheat over top 200 degrees
  • Grate courgette into a bowl and sprinkle over some salt. Set aside for about 20 mins to allow the salt to draw water
  • Get a clean dishcloth and over the courgette. drain off any excess water
  • Put the courgette and remaining ingredients into the bowl and combine. Mix well
  • Make 4 portions from the mixture into disk shapes,
  • Arrange the fritters across the oven tray and bake for 25 mins until golden brown
  • Add some more cheddar cheese on top to dress before serving hot
  • Store in the fridge for upto 5 days

Keto Cauliflower three cheese with chicken

Keto Cauliflower three cheese with chicken

Rich and creamy cauliflower chicken is perfect for a weekday meal and serve with either a small green salad or low carb vegetables

 

 

Macronutrients per serving

Calories: 591 Kcal

Fat: 51.8g

Total Carbs: 7.4g

Fibre: 1.6g

Net Carbs: 5.8g

Protein: 25.6g

 

Ingredients makes 6 servings

 

Cauliflower 372g (3cup)

Olive Oil 2 tablespoons

Garlic 1 clove 3g

Butter 1 tablespoon

Cheddar Cheese grated113g (1 Cup)

Double cream 500ml

Onion Powder 2 tsp (5g)

Parmesan cheese 100g

Mozzarella 100g

Chicken breast 170g

 

Preparation

 

  • Preheat oven to 200C (400 F)
  • Heat the olive oil in a frying pan over medium heat. Dice chicken and cook until brown. Set aside
  • Add cauliflower to a pan and cover with water. Bring to boil and simmer, drain water and set aside
  • Heat the butter in a pan to prepare the sauce on low heat, Mince the garlic and onion powder and add to the pan. Add all three cheeses to the pan and stir continuously until you have a smooth sauce
  • Add the chicken and cauliflower to baking tray pouring the cheese mixture over the top
  • Transfer and bake in the oven for 25 minutes until cooked and golden
  • Serve immediately and garnish with some parsley
  • Store in the fridge for up to four days

Keto Chicken Ramen with Shirataki noodles

keto chiken ramen

Ramen is one of those dishes I defiantly miss on Keto. Luckily we have low carb options these days and this just tastes divine. You can use chicken , beef , fish or pork for this dish . I used chicken on this occasion. Easy to make just takes 15 minutes to prepare

Lots of iodine in the seaweed, b12 in the egg, potassium with the mushrooms and use chicken breast for the protein

 

Macronutrients per serving 72.8% fat, 22.6% Protein, 4.6% carbs

Calories: 602 Kcal

Fat: 48g

Total Carbs: 8.1g

Fibre: 1.3g

Net Carbs: 6.8g

Protein: 33.6g

 

Ingredients for one serving

 

Shirataki noodles 1 packet

Water 2 cups

1 Egg

Spring Onion 20g

Mushrooms 20g

Chicken breast 85g

Seaweeds Wakame 4 tbsp

Coconut amino’s 5ml

Coconut oil 2 tablespoons

Ghee 1 tablespoon

Garlic 1 teaspoon

Fresh ginger 2 slices  1’diameter

Chopped red chilli 2 g

Optional sesame seeds

Optional Parsley

 

Preparation

 

  • Place pan on stove with water and bring to boil, let simmer
  • Pan fry the chicken , spring onions , garlic , mushrooms ,ginger and red chilli’s in coconut oil for 4 mins until chicken is browned, add Ghee for extra fat
  • Put above ingredients to one side to cool
  • Place Shirataki noodles in boilng water for 10 mins
  • Drain and leave to one side keeping the boiling water to boil the eggs
  • Keep some of the water to make stock with coconut amino’s and chillis
  • Pierce the wide end of the egg with a pin to prevent cracking and warm the eggs under warm water before lowering gently into the pan. Let boil for 7 mins
  • Remove eggs from pan and gently peel the shell
  • Add chicken mix to the stock and slice the egg , add the top
  • Add raw seaweed to the mix (optional) can add Kale instead
  • Dress with sesame seeds and red chilli’s , parsley ,Himalayan salt and pepper

Turkey burger stuffed with Mozzarella

Turkey burger stuffed with Mozzarella

With the holiday season drawing to a close there is still room for some lean turkey mince add which ever spices you like to create your own style and for presentation, drizzled with Mozzarella inside and out

Perfect Keto ratios, I use this meal as a post fast meal. Enjoy

Macronutrients per serving 73% fat, 22% Protein, 4%carbs

Calories: 602 Kcal

Fat: 63g

Total Carbs: 15.9g

Fibre: 7.6g

Net Carbs: 8.3g

Protein: 43g

 

Ingredients for one serving

  • Turkey mince lean 5% 5 ounce (140g)
  • Mozzarella cheese 1.5 ounce (42g)
  • Avocado ½
  • Olive oil 3 tablespoons
  • Cauliflower rice 1 cup (325g)
  • Salt & pepper
  • Herbs Parsley Oregano
  • Optional Cayenne pepper
  • Optional Harissa paste

 

 

Preparation

  • Preheat oven to 200 degrees C 392 F Gas mark 6
  • Place turkey mince into a bowl and add spices salt & pepper and mix
  • Add a little oil or egg yolk (optional) to help bind the meat whilst cooking
  • Take burger press and use half the turkey meat and place indent in the middle of the burger
  • Add 2/3 of the mozzarella cheese inside the burger, put the remainder to one side
  • Add the remaining turkey mince to create a lid for the turkey burger
  • Place turkey burger into preheated oven and set timer for 20mins
  • Prepare the cauliflower rice and lightly sauté in some avocado oil or olive oil. Cook on medium heat for approximately 5 -6 minutes, stir in the Harissa (optional) .
  • Once the timer goes off on the oven take out and place remaining cheese on the top. Switch to grill mode and brown the cheese before serving
  • Take avocado and slice into thin slices
  • Prepare the Cauliflower onto the plate and place the burger neatly on top
  • Dress the burger with avocado then fresh basil, drizzle Olive oil over the top and add Cayenne pepper
  • Serve immediately whilst piping hot