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.

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Custom Keto Diet Dashboard!

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⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
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

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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

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