Starting a ketogenic diet can feel overwhelming at first. The easiest way to stick with it is to keep a few go-to meals on repeat. Below you’ll find quick keto breakfast, lunch and dinner recipes, plus prep tips for the week. Want even more? Browse our full Keto Zone® recipe index, with net carbs on every recipe.

Simple Keto Meals: Breakfast Ideas

Many Keto Zoners keep breakfast super simple with just some Keto Coffee (or Keto Coconut Breakfast Chai if you don’t like coffee). Either can keep you full for hours!

But if you want more of a “normal” breakfast, easy ideas include:

• Eggs fried or scrambled in coconut oil with:
  • Cauliflower or other low-carb veggies
  • Side of cooked ham, sausage, bacon, fish, or chicken
  • Topped with avocado slices
• Overnight Chia Pudding (make it the night before to grab ‘n go)
• Keto smoothie like one of these or the Chocolate Smoothie from the Keto Zone Diet
• Keto Breakfast Cereal
• Baked Avocado Eggs
• A cheese stick rolled up in turkey slices
• Keto Bread, Coconut Bread, or Keto Zone Seed Bread (great with some almond butter or grass-fed butter!)
• Keto Granola Bars
• Keto Broccoli Cheese Bites
• Pumpkin Chia Muffins (make ahead to have during the week) or Muffin in a Mug

Also, see this post for easy keto snack ideas that can double as breakfast or snacks.

Easy Keto Lunch and Keto Dinner Ideas

Keto lunches and dinners are easily interchangeable—and you can even save time by having lunch leftovers for dinner later, or vise versa.

Simple keto lunch or dinner ideas include:

• Big salad with:
  • Spinach, arugula, and other low-carb vegetables
  • Cheese, hard-boiled egg, beef, chicken, or fatty fish
  • Sliced avocado or guacamole
  • Topped with olive oil/balsamic mixture, avocado oil, or full-fat low-carb ranch
• Chicken breasts and bacon slices cooked in coconut oil and spices on top of mixed leafy greens with a sliced avocado and keto-friendly ranch dressing
• Lettuce wraps filled with chopped turkey breast or beef, cheese, and low-carb mayo
• Salmon with Lemon Butter
• Salmon or hamburger steak baked or grilled for 10 minutes with grass-fed butter and a side of steamed greens
• Hamburger without the bun plus a side of okra or asparagus cooked in coconut oil
• Cauliflower “Rice” or zucchini noodles topped with grilled salmon or shrimp in butter or an egg fried in coconut oil
• Grass-fed beef patty with a side of Roma tomatoes and steamed green beans topped with melted grass-fed butter
• Keto chili (like the Slow Cooker Chili) with a side of raw or steamed leafy greens cooked in coconut oil or butter
• Chipotle Steak Bowl
• Sauerkraut and grilled sausage
• Deli meat with sliced cheese, cucumber slices, and full-fat ranch

Check out Dr. Colbert’s Keto Zone Diet book or our recipe archive for more simple keto recipes to keep you in the Keto Zone!

Plan and Prep to Save Time All Week

Simple meal prep on a weekend or less-busy day can also help reduce stress or overwhelm. For example, try cutting up extra veggies or making soups or salads that will last a few days.

Instant Pots and pressure cookers can be great easy keto meal tools too. Google or check Pinterest for keto recipes you can make in them to save time and have something ready quickly for dinnertime.

Also, keep in mind the longer you follow the Keto Zone diet, the easier it becomes. Use these simple keto meals for inspiration, stick with it, and you’ll be surprised how amazing the results can be!

The post Keto Diet Recipes: Simple Keto Zone® Meals You Can Make in Minutes appeared first on Keto Zone® | Dr. Don Colbert, MD.

These keto cinnamon rolls are low-carb, gluten-free, and sugar-free.

Made with blanched almond flour, free-range eggs, and organic mozzarella cheese, these cinnamon rolls are loaded fat soluble nutrients.

To finish, they are topped with a sugar-free frosting and roasted pecans for added flavor and crunch.

This is a keto treat that the whole family is sure to enjoy!

Keto Zone^® Recipe

Keto Zone Cinnamon Rolls

Serving1 roll

Steps23

Ingredients

filling

• 2 tablespoons grass-fed butter, melted
• 2 tablespoons keto sweetener
• 2 teaspoons organic ceylon cinnamon

frosting

• 2 tablespoons organic cream cheese, melted
• 2 tablespoons grass-fed butter, melted
• 1 tablespoon keto sweetener

• 1 1/2 cup organic mozzarella cheese, shredded
• 3/4 cup blanched almond flour
• 2 tablespoons organic cream cheese
• 1 organic/pasture-raised egg
• 1/2 teaspoon baking powder, aluminum free
• 1/4 cup organic roasted pecans, chopped

Method

1. Preheat oven to 350 F.
2. Melt cream cheese in a pan on the stove over low heat, stirring continuously.
3. Once melted, remove from heat.
4. Add in the mozzarella and stir until melted and well combined.
5. Transfer the mixture in to a large bowl.
6. Add in the egg and stir until well combined.
7. Add the almond flour and baking powder.
8. Mash together the mixture using a masher or a fork until formed in to a dough.
9. Form the dough in to a ball.
10. Divide the dough into 6 smaller balls of equal size.
11. With each ball, form long rolls.
12. Carefully flatten each roll.
13. For the filling, combine butter, sweetener, and cinnamon in a small bowl and stir vigorously.
14. Set aside 1/4 of the filling.
15. Evenly distribute the remaining filling mixture over the flattened dough rolls.
16. Roll each into a bun shape.
17. Place each roll on its side and cut in half to create 12 total buns.
18. Place buns on a a baking sheet covered in parchment paper.
19. Top with remaining filling mixture.
20. Bake in the oven for 25 minutes or until golden brown and cooked through.
21. To prepare the frosting, whisk together the remaining butter, cream cheese, and sweetener.
22. Remove rolls from the oven and top with frosting and pecans.
23. Enjoy!

Nutrition per 1 roll

4gNet carbs

145kcalCalories

10gFat

5gTotal carbs

1gFiber

10gProtein

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Recipe adapted from perfectketo.com · Formulated to keep you in the Keto Zone^® · Dr. Don Colbert, MD

The post Keto Zone Cinnamon Rolls appeared first on Keto Zone® | Dr. Don Colbert, MD.