Get started keto challenge 2018: Week 1

This is the first week of our 2-week Get Started Challenge 2018 but you can use it anytime you want.1 It's a ketogenic meal plan that will keep you below 20 grams of carbs per day. We recommend taking this years challenge, it's free and it will provide you with knowledge, tips and everything you need for the start of a healthy, ketogenic lifestyle (sign up). Week 1 daily tips
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Keto Asian cabbage stir-fry

Sunday dinner, Monday lunch
Keto Asian cabbage stir-fry

This colorful keto stir-fry is not only easy to make but also amazingly tasty. This crunchy delight may become one of your favourite go-to recipes. Consider trying it tonight!

1 + 1 servingservings (dinner + lunch)

Ingredients

  • ¾ lb 325 g green cabbage
  • 2 oz. 50 g butter, divided
  • ½ tsp ½ tsp salt
  • ½ tsp ½ tsp onion powder
  • 18 tsp 18 tsp ground black pepper
  • ½ tbsp ½ tbsp white wine vinegar
  • 1 1 garlic clove, mincedgarlic cloves, minced
  • ½ tsp ½ tsp chili flakes
  • ½ tbsp ½ tbsp fresh ginger, finely chopped or grated
  • 23 lb 275 g ground beef
  • scallion, chopped in 1/2-inch slicesscallions, chopped in 1/2-inch slices
  • ½ tbsp ½ tbsp sesame oil
Wasabi mayonnaise
  • ½ cup 125 ml mayonnaise
  • ¼ tbsp ¼ tbsp wasabi paste

Instructions

  1. Shred the cabbage finely using a sharp knife or a food processor.
  2. Fry the cabbage in half of the butter in a large frying or wok pan on medium-high heat. It takes a while for the cabbage to soften, but don't let it turn brown.
  3. Add spices and vinegar. Stir and fry for a couple of minutes more. Put the cabbage in a bowl.
  4. Melt the rest of the butter in the same frying pan. Add garlic, chili flakes and ginger. Sauté for a few minutes.
  5. Add ground meat and brown until the meat is thoroughly cooked and most of the juices have evaporated. Lower the heat a little.
  6. Add scallions and cabbage to the meat. Stir until everything is hot. Salt and pepper to taste. Drizzle with sesame oil before serving.
  7. Mix together the wasabi mayonnaise by starting with a small amount of wasabi and adding more until the flavor is just right. Serve the stir-fry warm with a dollop of wasabi mayonnaise on top.

Scrambled eggs

Breakfast Monday - Thursday
Scrambled eggs

Butter plus eggs equals the perfect keto breakfast. Start your day off right with our especially buttery and satisfying version of this breakfast classic. Ready in minutes!

1 servingservings

Ingredients

  • 1 oz. 30 g butter
  • 2 2 eggeggs
  • salt and pepper

Instructions

Instructions are for 1 serving. Please modify as needed.

  1. Crack the eggs into a small bowl and use a fork to whisk them together with some salt and pepper.
  2. Melt the butter in a non-stick skillet over medium heat. Watch carefully — the butter shouldn't turn brown!
  3. Pour the eggs into the skillet and stir for 1–2 minutes, until they are creamy and cooked just shy of how you like them. Remember that the eggs will still be cooking even after you've put them on your plate.

Keto fried chicken with broccoli and butter

Monday dinner, Tuesday lunch
Keto fried chicken with broccoli and butter

A quick and tasty one-skillet keto meal. Who doesn't love that? Juicy fried chicken paired with green and crunchy broccoli, topped off with melting butter. Mmmmm... Put this in your rotation for busy weeknights!

1 + 1 servingservings (dinner + lunch)

Ingredients

  • 2½ oz. 75 g butter, divided
  • ¾ lb 325 g boneless chicken thighs
  • salt and pepper
  • ½ lb 225 g broccoli
  • ¼ ¼ leekleeks
  • ½ tsp ½ tsp garlic powder

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Melt half of the butter in a large frying pan, over medium high heat.
  2. Generously season the chicken with salt and pepper and then add it to the pan, flipping the chicken until browned on both sides, for approximately 20-25 minutes (depending upon the size of the chicken thighs.) Remove from pan, and keep warm under aluminum foil or on low heat in the oven.
  3. While the chicken is cooking, rinse and trim the broccoli, including the stem. Chop into bite-sized pieces. Rinse the leek, being careful to remove sandy deposits between layers. Coarsely chop the leek.
  4. In a separate skillet, melt the remaining butter over medium heat, mixing in the garlic powder, salt and pepper. Add the leek to the pan, stirring until it starts to soften, and then add the broccoli. Cook for a few minutes, until the broccoli becomes slightly tender.
  5. Serve the chicken and vegetables with an extra dollop of butter melting on top.

Keto tuna salad with boiled eggs

Tuesday dinner, Wednesday lunch
Keto tuna salad with boiled eggs

A keto meal in 15 minutes? Yes, please! Creamy tuna salad served on crisp lettuce accompanied by eggs cooked to perfection and some tomatoes to brighten the plate. So easy. So tasty. So keto.

1 + 1 servingservings (dinner + lunch)

Ingredients

  • 4 oz. 110 g celery stalkcelery stalks
  • 2 2 scallionscallions
  • 5 oz. 150 g tuna in olive oil
  • ½ ½ lemon, zest and juice
  • ½ cup 125 ml mayonnaise
  • 1 tsp 1 tsp Dijon mustard
  • 4 4 eggeggs
  • 6 oz. 175 g Romaine lettuce
  • 4 oz. 110 g cherry tomatoes
  • 2 tbsp 2 tbsp olive oil
  • salt and pepper

Instructions

Instructions are for 2 servings. Please modify as needed.

  1. Chop celery and scallions finely. Add to a medium-sized bowl together with tuna, lemon, mayonnaise and mustard. Stir to combine, and season with salt and pepper. Set aside.
  2. Add eggs to a sauce pan, and add water until it covers the eggs. Bring to a boil and let simmer for 5-6 minutes (soft-medium) or 8-10 minutes (hardboiled).
  3. Place in ice-cold water immediately when done to make the eggs easier to peel. Divide them into wedges or halves.
  4. Place tuna mix and eggs on a bed of romaine lettuce. Add tomatoes and drizzle olive oil on top. Season with salt and pepper to taste.

Buffalo chicken with paprika mayo and butter-fried cabbage

Wednesday dinner, Thursday lunch
Buffalo chicken with paprika mayo and butter-fried cabbage

Everyday deliciousness, pure and simple. Juicy chicken thighs, buttered cabbage, plus a flavored mayo — either spicy or not-so-spicy. It's an easy keto meal that you'll make again and again.

1 + 1 servingservings (dinner + lunch)

Ingredients

Buffalo chicken
  • 1½ tbsp 1½ tbsp olive oil
  • ½ tbsp ½ tbsp garlic powder
  • 1 tbsp 1 tbsp hot sauce
  • ½ tsp ½ tsp salt
  • 45 lb 400 g chicken thighs, bone in and skin on
Butter-fried green cabbage
  • ¾ lb 325 g green cabbage
  • 1 oz. 30 g butter
  • salt and pepper
Paprika mayonnaise
  • 25 cup 100 ml mayonnaise
  • ½ tbsp ½ tbsp paprika powder
  • ¼ tsp ¼ tsp hot sauce
  • salt and pepper

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 400°F (200°C).
  2. Mix olive oil, garlic powder, hot sauce and salt in a large bowl. Add chicken thighs and stir to cover; alternatively, brush the mixture all over the thighs.
  3. Place the chicken in a greased baking dish with the skin side up. Bake in the oven for about 40-50 minutes or until the chicken is thoroughly cooked. If you use a thermometer it should read 180°F (82°C) when ready.
  4. In the meantime, shred the cabbage finely with a knife or food processor.
  5. Melt butter in a skillet and fry shredded cabbage over medium heat until soft and golden brown around the edges. Salt and pepper to taste.
  6. In a small bowl, mix mayonnaise, paprika powder and hot sauce or tabasco.
  7. Serve the chicken and cabbage with a dollop of flavored mayonnaise and perhaps an extra dash of hot sauce.

Keto Thai fish with curry and coconut

Thursday dinner, Friday lunch
Keto Thai fish with curry and coconut

This creamy keto casserole is a great way to cook fish with lots of flavor and pizazz. The Thai-flavoring gives it an exotic, delicious, special-event feel. Yet it's quick and easy to make. It might just become a new weeknight favorite.

1 + 1 servingservings (dinner + lunch)

Ingredients

  • ½ tbsp ½ tbsp butter or olive oil, for greasing the baking dish
  • ¾ lb 325 g salmon or white fish, in pieces
  • salt and pepper
  • 2 tbsp 2 tbsp butter or ghee
  • 1 tbsp 1 tbsp red curry paste or green curry paste
  • 7 oz. 200 g canned, unsweetened coconut cream
  • ¼ cup 60 ml fresh cilantro, chopped
  • ½ lb 225 g cauliflower or broccoli

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 400°F (200°C). Grease a medium-sized baking dish.
  2. Place the fish pieces snuggly in the baking dish. Salt and pepper generously and place a tablespoon of butter on top of each fish piece.
  3. Mix coconut cream, curry paste and chopped cilantro in a small bowl and pour over the fish.
  4. Bake in the oven for 20 minutes or until the fish is done.
  5. In the meantime, cut the cauliflower into small florets and boil in lightly salted water for a couple of minutes. Serve with the fish.

Keto pizza

Friday dinner, Saturday lunch
Keto pizza

Pizza, meet keto… A simple take on how to get your pizza fix without the carbs. It’s everything you want — pepperoni, cheese and tomato-sauce deliciousness.

1 + 1 servingservings (dinner + lunch)

Ingredients

Crust
  • 4 4 eggeggs
  • 6 oz. 175 g (375 ml) shredded cheese, preferably mozzarella or provolone
Topping
  • 3 tbsp 3 tbsp unsweetened tomato sauce
  • 1 tsp 1 tsp dried oregano
  • 5 oz. 150 g (325 ml) shredded cheese
  • 1½ oz. 40 g pepperoni
  • olives (optional)
For serving
  • 2 oz. 50 g leafy greens
  • 4 tbsp 4 tbsp olive oil
  • sea salt and ground black pepper

Instructions

Instructions are for 2 servings. Please modify as needed.

  1. Preheat the oven to 400°F (200°C).
  2. Start by making the crust. Crack eggs into a medium-sized bowl and add shredded cheese. Give it a good stir to combine.
  3. Use a spatula to spread the cheese and egg batter on a baking sheet lined with parchment paper. You can form two round circles or just make one large rectangular pizza. Bake in the oven for 15 minutes until the pizza crust turns golden. Remove and let cool for a minute or two.
  4. Increase the oven temperature to 450°F (225°C).
  5. Spread tomato sauce on the crust and sprinkle oregano on top. Top with cheese and place the pepperoni and olives on top.
  6. Bake for another 5-10 minutes or until the pizza has turned a golden brown color.
  7. Serve with a fresh salad on the side.

Classic bacon and eggs

Breakfast Saturday - Saturday
Classic bacon and eggs

One of the all-time best keto breakfasts ever! Step up your bacon and eggs game with this mouth-watering version. Gauge your hunger meter and enjoy as many eggs as you need to feel satisfied. We’re drooling just thinking about this dish of keto deliciousness!

1 servingservings

Ingredients

  • 2 2 eggeggs
  • 1¼ oz. 35 g bacon, in slices
  • cherry tomatoes (optional)
  • fresh parsley (optional)

Instructions

  1. Fry the bacon in a pan on medium high heat until crispy. Put aside on a plate. Leave the rendered fat in the pan.
  2. Use the same pan to fry the eggs. Place it over medium heat and crack your eggs into the bacon grease. You can also crack them into a measuring cup and carefully pour into the pan to avoid splattering of hot grease.
  3. Cook the eggs any way you like them. For sunny side up — leave the eggs to fry on one side and cover the pan with a lid to make sure they get cooked on top. For eggs cooked over easy — flip the eggs over after a few minutes and cook for another minute. Cut the cherry tomatoes in half and fry them at the same time.
  4. Salt and pepper to taste.

Keto chicken fajita bowl

Saturday dinner, Sunday lunch
Keto chicken fajita bowl

Have it both ways. A warm and satisfying meal, and a fresh salad, rolled into one. Plus, it's keto AND amazingly delicious! Feast or fiesta? You decide.

1 + 1 servingservings (dinner + lunch)

Ingredients

  • 5 oz. 150 g Romaine lettuce
  • 2½ oz. 75 g cherry tomatoes
  • 1 1 avocadoavocados
  • 2 tbsp 2 tbsp fresh cilantro
  • ½ ½ yellow onionyellow onions
  • ½ ½ green bell peppergreen bell peppers
  • ¾ lb 325 g boneless chicken thighs
  • 1½ oz. 40 g butter
  • salt and pepper
  • 1 tbsp 1 tbsp Tex-Mex seasoning
  • 2½ oz. 75 g Mexican cheese or cheddar cheese, shredded
  • ½ cup 125 ml sour cream (optional)

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Prepare the toppings. Tear the lettuce, chop tomatoes, dice avocados, and clean and chop the cilantro. Set aside.
  2. Slice onion and pepper fairly thin.
  3. On a separate cutting board, cut the chicken into thin strips.
  4. Fry the chicken in butter in a large skillet over medium high heat. Salt and pepper to taste. When the chicken is almost cooked through, add onion, pepper and Tex-Mex seasoning.
  5. Lower the heat and continue to fry while stirring for a couple of minutes until the chicken is thoroughly cooked and the vegetables have softened just a bit.
  6. Place lettuce in a bowl and add the chicken mixture. Add shredded cheese, diced avocado, chopped tomatoes, fresh cilantro and perhaps a dollop of sour cream.

Bacon-wrapped keto burgers

Sunday dinner, Monday lunch
Bacon-wrapped keto burgers

Because why not? Bacon and burgers go together like fingers and smart phones. Wrap some up for dinner tonight and be the genius cook you've always wanted to be. Stacked high with all their fave toppings, this keto dish is the definition of 'crowd pleaser.'

1 + 1 servingservings (dinner + lunch)

Ingredients

  • 3½ oz. 100 g bacon
  • 10 oz. 300 g ground beef
  • 1 tbsp 1 tbsp cold water
  • 1 tsp 1 tsp chili paste
  • ½ tsp ½ tsp garlic powder or onion powder
  • ¼ tsp ¼ tsp salt
  • ¼ tsp ¼ tsp ground black pepper
  • ½ tbsp ½ tbsp olive oil
For serving
  • 1½ oz. 40 g dill pickledill pickles
  • 1½ oz. 40 g (75 ml) sliced cheddar cheese
  • 1½ oz. 40 g lettuce
  • 1 1 sliced tomatosliced tomatoes
  • ½ ½ sliced red onionsliced red onions
  • 13 cup 75 ml mayonnaise

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Put aside a slice of bacon for each burger and finely chop the remaining slices.
  2. Mix together the ground beef, water, chili paste, chopped bacon and spices. Shape the burgers with wet hands.
  3. Wrap a bacon slice around each burger. Use a brush to apply olive oil to the meat and grill each side for 5-10 minutes or until cooked through. You can also use the stove and fry them in a pan on medium-high heat.
  4. Serve with cheddar cheese, pickles, lettuce, tomato, onion and a dollop of mayonnaise.
  1. Note that if you do this week outside of the challenge and right after any other meal plan, you'll want to click "Skip" on the first Sunday dinner and the first Monday lunch. Otherwise you'll buy food for two dinners, including leftovers!