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FREE Keto Diet for Beginners Meal Plan Cooking Video Series (SET 1) – Brunch

Below you will find a selection of meal plan cooking videos from the Custom Keto Diet, ideal for beginners!

Each video comes with a full list of cooking instructions, ingredients and nutritional Information and print-outs.

Create Your Own Custom Meal Plan from the
Custom Keto Diet Dashboard!

Keto Diet for Beginners Meal Plan

Keto Teriyaki Tofu Steaks Brunch

Click Here to Personalize Your Meal Plan
with the Custom Keto Diet!

Preparation time: 5 minutes
Cooking time: 15 minutes
🍽 Servings: 1

Ingredients:
150g firm Tofu
1 tsp minced Ginger
1 Tbsp low-sodium Soy Sauce
1 Tbsp Mirin
2 tsp sugar-free Maple Syrup
1/4 cup Water
1 Tbsp chopped Scallions
1 Tbsp Sesame Oil
1 tsp Sesame Seeds

Procedure:
1) Stir together water, soy sauce, mirin, maple syrup, spring onions, sesame oil, and ginger in a bowl
2) Pan-fry tofu in a lightly oiled non-stick pan.
3) Pour in teriyaki sauce mixture and simmer into a glaze.
4) Top with sesame seeds and scallions. .

➡️ Nutritional Information:
Energy – 366 kcal
Protein – 25g (24%)
Fat – 28g (67%)
Carbohydrates – 8g (9%)
Fiber – 4g

Keto Bacon and Broccoli Frittata Brunch

Click Here to Personalize Your Meal Plan
with the Custom Keto Diet!

Preparation time: 15 minutes⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍽 Servings: 2⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 Tbsp Butter⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 slices Bacon, chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
½ cup Mushrooms, sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
50 grams of Broccoli florets⠀⠀⠀⠀⠀⠀⠀⠀⠀
30 grams Cheddar Cheese, in cubes⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 Tbsp Heavy Cream⠀⠀⠀⠀⠀⠀⠀⠀⠀
Salt and pepper, to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 Eggs, whisked⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Procedure:⠀⠀⠀⠀⠀⠀⠀⠀⠀

  1. Melt the butter on a non-stick pan.⠀⠀⠀⠀⠀⠀⠀⠀⠀
  2. Add the bacon and cook it until brown in color.⠀⠀⠀⠀⠀⠀⠀⠀⠀
  3. Add the mushrooms.⠀⠀⠀⠀⠀⠀⠀⠀⠀
  4. Add the broccoli.⠀⠀⠀⠀⠀⠀⠀⠀⠀
  5. Add the cheese.⠀⠀⠀⠀⠀⠀⠀⠀⠀
  6. Pour the heavy cream over the pan.⠀⠀⠀⠀⠀⠀⠀⠀⠀
  7. Season with salt and pepper.⠀⠀⠀⠀⠀⠀⠀⠀⠀
  8. Finally, add the eggs and swirl the pan so it will cover the bottom of the pan entirely. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
  9. Cover the pan for a few minutes until the top of the frittata is cooked. Serve in slices.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➡️ Nutritional Information:⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Energy – 364.4 kcal⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Protein – 16.9g⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Fat – 31.2g ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Carbohydrates – 4g⠀

Coconut Flour Crepes Brunch

Click Here to Personalize Your Meal Plan
with the Custom Keto Diet!

Preparation time: 5 minutes
Cooking time: 5 minutes
🍽 Servings: 1
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients:
1 Egg
2 tbsp Whole Milk
1.5 tbsp Coconut Flour
½ tsp Vanilla Extract
1 tbsp Powdered Erythritol
¼ tsp Cinnamon
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Procedure:

  1. Beat egg in a bowl.
  2. Whisk in milk and vanilla.
  3. Stir in coconut flour until smooth.
  4. Ladle the batter into a lightly oiled non-stick pan. Swirl around and cook for about 30 seconds. Flip and cook for a few more seconds.
  5. Dust with powdered erythritol and cinnamon powder to serve.

➡️ Nutritional Information:
Energy – 148 kcal
Protein – 9g (25%)
Fat – 11g (65%)
Carbohydrates – 4g (10%)
Fiber – 2g

Lunch Menu >>

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