Attempting the keto diet can be pretty overwhelming. I mean, what foods can you actually eat? What can’t you eat? And where do you begin?

To help save you time, money, and a lot of stress, we have compiled five of our best keto recipes that you can simply meal-prep for an entire week – and yes, of course we’ve included dessert (FYI it’s chocolate cake). You’re very very welcome.

Breakfast: Granola with berries

Recipe from Scott Gooding’s health and wellness program reconditioned.me

Serves 6

Ingredients

  • 2 cups of coconut flakes
  • ½ cup pepitas
  • ½ cup sunflower seeds
  • ½ cup walnuts
  • ½ cup pecans
  • 2 tbs linseeds
  • ½ cup macadamias
  • 1 tsp cinnamon
  • 1 tsp all spice
  • 2-3tbs coconut oil
  • 1 tbs honey
  • 1 cup Coconut yoghurt (to serve)
  • 1 cup fresh or frozen berries (to serve)

Method

1. Pre-heat the oven 180C.

2. Mix all the dry ingredients in a large mixing bowl including spices.

3. Add the coconut oil and honey – and combine thoroughly.

4. Line 2 baking trays with baking paper. Spread the ingredients onto the baking trays and spread evenly. Bake in the oven for 15 minutes (swap trays at midway point).

5. Remove from the oven and allow to cool. Serve with coconut yoghurt and berries.

Lunch: Pumpkin frittata

Recipe from Scott Gooding’s health and wellness program reconditioned.me

Serves 4

Ingredients

  • 1 tbs butter
  • 1 tsp butter – for lining the baking tray
  • 10 happy eggs
  • 1 brown onion – sliced
  • ½ leek – sliced
  • 3 cups of chopped pumpkin
  • 1 bunch asparagus – trimmed and chopped into 1 cms pieces
  • 1 tbs chives – finely chopped
  • Sea salt
  • Black pepper

Method

1. Preheat oven to 220°C

2. In a fry pan heat the butter and add the onion, asparagus and leeks on a low heat. Cook for 4-5 minutes. Remove from the heat.

3. Line an oven-proof baking tray with butter.

4. Place the pumpkin, asparagus, onion, chives and leeks in and pour the eggs over the top. Sprinkle the feta on top. Season.

5. Pop in the oven and reduce heat to 180°C – cook for 40 minutes or until browned and cooked through.

Afternoon snack: Cream of cauliflower soup with parmesan

Recipe from Eat Play Thrive

Serves 4

Ingredients

  • 2 tbsp olive oil
  • 2 tbsp butter
  • 3 cloves of garlic, crushed
  • 1 onion, finely chopped
  • 2-3 tsp salt
  • 800g cauliflower florets, roughly chopped
  • 900ml vegetable stock
  • ¼ cup pouring cream
  • 1 tbsp Dijon mustard
  • ¼ cup Parmesan cheese, finely grated

Instructions

1. Heat the olive oil and butter in a medium sized saucepan.

2. Add the garlic, onion and salt and sauté until softened, approximately 2-3 minutes.

3. Add the cauliflower florets and stir through, allowing to sauté until golden brown in colour. The browning of the cauliflower is essential to the overall flavour of the soup.

4. Add the stock and bring to a simmer, allowing to cook for 10 minutes.

5. Turn off the heat and use a hand blender to process the soup until smooth.

6. Stir in the cream, mustard and parmesan and serve.

Dinner: Cottage pie with cauliflower mash

Recipe from Be Fit Food

Makes 8 serves (serve weight = 320g)

Preparation time : 20 mins

Cooking time: 30 mins

Ingredients

  • 800g Extra Lean Beef Mince (replace with tempeh or tofu for vegetarian option)
  • 200g Zucchini, grated
  • 200g Carrots, grated
  • 1 Medium Onion, finely chopped
  • 200g Peas, frozen
  • 4 Cloves Garlic, sautéed
  • 1 Tbsp Olive Oil
  • 1 tsp Chili powder
  • 1 Tbsp Beef Stock, Low Salt (replace with vegetable stock for vegetarian option)

Cheesy Cauliflower Mash

  • 1kg Cauliflower
  • 4 Garlic cloves, sautéed
  • 400g Ricotta Cheese, reduced fat
  • 1 tbsp Vegetable Stock, Low Salt
  • 1 tsp Black Pepper
  • 1 tbsp Olive Oil
  • 1 Medium Onion, finely chopped
  • 1 tbsp Shaved Parmesan Cheese

Method

1. Preheat oven to 180 degrees.

2. Heat olive oil in large pan over medium heat and sauté’ onions and garlic and set aside half for Cauliflower mash.

3. Add carrot and zucchini for 2 mins to soften slightly.

4. Add beef, stock, chili powder and cook until beef browns in the liquid from the vegetables in the pan (add an extra 100ml if desired).

5. Stir peas through the mince and place into a large baking tray.

6. Steam cauliflower heads until soft, discarding stems, then blitz in a food processor with olive oil, vegetable stock powder, black pepper, ricotta and the remaining onion and garlic until smooth and creamy.

7. Layer Cauliflower mash on top of the mince and smooth out, then bake for 20-25 mins until lightly browned.

8. Sprinkle with parmesan cheese and replace in oven for 5 mins to further brown on top.

Dessert: 3-ingredient chocolate cake

Recipe by Brittany Darling, @wholefoodhealing

Gluten Free, Nut Free

Serves 8-10

Ingredients

  • 425g of dark chocolate (I use 70-85 percent)
  • 250g block of organic butter, cut into 1 cm cubes
  • 10 organic eggs (separated)

Method

1. Preheat oven to 180c.

2. Grease a 25cm springform pan with butter.

3. Melt butter and chocolate in a heat resistant bowl over a saucepan of boiling water. Be careful not to burn the chocolate.

4. Beat eggs whites using a electric whisk until they form stiff peaks.

5. In a separate bowl, whisk egg yolks until pale.

6. Allow chocolate mix to cool, and then add chocolate mixture to egg yolks and mix well.

7. Gradually fold egg whites a little at a time to the chocolate mix.

8. Add mixture to spring from pan and place in oven.

9. Cook for 30-40 minutes in oven or until set. (It’s okay if this cake is still a little moist in the middle. It’s delicious as a self-saucing pudding!)