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.
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Keto Teriyaki Tofu Steaks Brunch
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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
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with the Custom Keto Diet!
Preparation time: 15 minutes⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍽 Servings: 2⠀⠀⠀⠀⠀⠀⠀⠀⠀
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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⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Procedure:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Melt the butter on a non-stick pan.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Add the bacon and cook it until brown in color.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Add the mushrooms.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Add the broccoli.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Add the cheese.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Pour the heavy cream over the pan.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Season with salt and pepper.⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Finally, add the eggs and swirl the pan so it will cover the bottom of the pan entirely. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 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
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with the Custom Keto Diet!
Preparation time: 5 minutes
Cooking time: 5 minutes
🍽 Servings: 1
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Ingredients:
1 Egg
2 tbsp Whole Milk
1.5 tbsp Coconut Flour
½ tsp Vanilla Extract
1 tbsp Powdered Erythritol
¼ tsp Cinnamon
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Procedure:
- Beat egg in a bowl.
- Whisk in milk and vanilla.
- Stir in coconut flour until smooth.
- 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.
- 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
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