55 recipes rich in protein and healthy fats suitable for the keto diet if you want to lose weight


The ketogenic diet is based on reducing carbohydrates as much as possible, thus promoting the burning of fats for energy. Not all foods low in carbohydrates are recommended, that's why we show you 55 recipes rich in proteins and healthy fats, suitable for the keto diet if you want to lose weight.

To protect health by following a keto diet, we must try to choose lean proteins and unsaturated fats; This implies prioritizing the consumption of low-fat meats or fish if we are omnivores, eggs and dairy products such as fresh cheeses or; Plant foods such as nuts, seeds, avocado, olives, peanuts and derivatives.
Juicy chicken breast baked with spices

Ingredients
For 2 persons
Whole chicken breast            2
Salt
plenty of cold water
Lemon juice a splash
Various ground spices           30g
Extra virgin olive oil

How to Make Juicy Baked Chicken Breasts with Spices
Difficulty: Easy
Total time        50m
Elaboration     30m
Cooking          20m
Remove any excess fat from the breasts and dry with kitchen paper. Place a large bowl full of water and dissolve the salt. Add the breasts, making sure they are completely covered. Place in the refrigerator for at least 30 minutes, preferably one or two hours.

Preheat the oven to 190ºC. Rinse the breasts with cold water and dry with kitchen paper. Cover the bottom of an oven-safe dish with lemon juice. Arrange the chicken and massage with the olive oil. Cover well on both sides with the spices.


Bake for about 20 minutes, depending on size. Turn halfway through so they bake evenly. Serve as is or cut into warm or cold fillets.

Tasting

As I mentioned at the beginning, this juicy chicken breast baked with spices can be eaten as is, fresh from the oven, with the garnish that you like, or used for other recipes. Cut into fillets or strips, it is great to add to salads or prepare sandwiches, sandwiches, tacos or toasts. Several units can be prepared at the same time and stored in an airtight container in the refrigerator for about three or four days, to quickly create a hassle-free dinner or lunch.

Other recipes with quality proteins for the keto diet
Using poultry breast, lean cuts of beef or pork, fish, eggs, cheese, unsweetened yogurt or plant foods such as tofu or seitan, we can achieve many recipes with quality proteins suitable for a keto diet, such as the ones shown below:

 Dishes with meat, fish and seafood

1. Curry turkey, with a lot of protein and calcium and therefore, very satiating. But also, very easy to do.
2. Baked sardines with parsley that we can enjoy as a main dish to obtain protein, iron and potassium.
3. Fit chicken burgers with almost no carbohydrates and a lot of protein inside.


4. Tuna sirloin burgers that, in addition to protein, provide unsaturated fats derived from oily fish.
5. Cod omelette that is made in minutes and is perfect for dinner.
6. Keto pizza with a chicken base for lovers of this preparation that in its classic format contains flour and          carbohydrates.


7. Eggs stuffed with tuna and homemade mayonnaise, ideal for snacking or as an appetizer, easy to make 8.      with preserves we have at home.
8. Sole with lemon donkey sauce with a lot of flavor and without much preparation time.
9. Keto chicken and avocado salad recommended for a dinner or lunch on a hot day and also to use leftover      cooked chicken.


10. Grilled turbot with little fat inside and lots of proteins that provide satiety.
11. Creamy chicken with curried yogurt in which we can use cooked breast that we have left over from a           previous meal.
12. Roasted beef round with lean proteins and lots of iron.
13. Grilled sole with lemon, very low in fat and ideal to serve with a low-carb guacamole.

Preparations with eggs and dairy products, recommended for vegetarians

1. Cloud bread or keto bread ideal for breakfasts and snacks with a carbohydrate-free and easy-to-make alternative.

2. Sugar-free cheesecakes recommended for a dessert without sugar or flour inside, or for a snack.


3, Keto protein bread in which, in addition to proteins, we find fiber and healthy fats derived from seeds and      nuts.
4. Keto waffles with a high amount of quality protein and calcium inside.
5. Turkish eggs with yogurt that we can accompany with keto bread for a light dinner.


6. Keto garlic bread that we can use to accompany a dish or to snack on before the meal.
7. Mini keto blueberry muffins, recommended for a different snack or breakfast.
8. Fluffy omelet ideal for a quick and easy breakfast.
9. Cloud eggs that are made in a very short time and provide a lot of protein.



10. Fitness cheesecake or cheesecake that provides very few carbohydrates per serving and is ideal for a              keto dessert.
11. Omelette with fine herbs with avocado, tomato and watercress that can make a light dinner or breakfast          in just a few minutes.
12. Tarator or cold yogurt soup, very hydrating and fresh, ideal as a starter or first course in summer.


13. Baked eggs on avocado with goat cheese that provides good fats as well as proteins and is perfect for             dinner.
14. Mug cake or vegetable mug cake, easy and quick to make, using a minimum amount of vegetables.
15. Boletus scrambled eggs, very easy to make and very satiating due to its richness in proteins above all.
16. Keto bread in the microwave, a preparation that requires few ingredients and is made in minutes.
      Keto lemon cake, full of calcium and protein, and also very simple and quick to make.