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