calorie deficit diet

sweet and spicy chicken tenders

To start preheating the oven to 350°, grab some
chicken and cut it into strips, place it in a bowl. Add about half a cup of non flavored low
fat yogurt, pinch of salt and pepper, and two teaspoons of chili powder. Mix all of it
together, now lightly bread the chicken with low cal bread crumbs then put it in the oven
for about 30 minutes. Set a pan on low and add a tablespoon of unsalted butter, 50 ml
soy sauce, 70g light sweet chili sauce, teaspoon garlic, ginger, and a tablespoon of
honey, mix it all together for about 6 minutes. Once the chicken is done you can either
use the sauce to dip or coat each piece and enjoy

60 cal serving lasagna

In a blender start with 7 oz/200g of low fat cream
cheese, low fat cottage cheese, 30g parmesan cheese, 60 ml low fat milk, tablespoon
italian herbs and garlic powder, blend till fully mixed and smooth. Set a pan on medium
heat and add tablespoon oil, a diced onion and carrot, season with garlic salt and
pepper, then add tomato paste, mix then cook for 5 minutes. Add a pound of ground
beef, use a tablespoon of italian seasoning and mixin pan while breaking it down, cook
for 7 minutes. Next add a can of chopped tomatoes, half a cup of beef stock, 3 cloves of
freshly chopped garlic powder and tablespoon salt, mix and leave covered on low heat
for 10 min. Finally depending on how large your lasagna tray is add half an inch worth of
the meat sauce, cover with lasagna strips, then top the the blended cream and repeat
the process till filled or no more remains, sprinkle mozzarella cheese on top (however
much you want) then put in the oven at 180° for 30 min. serve and enjoy

Keto teriyaki bowl

Grab your chicken or beef of choice, season with pepper and cook on medium high heat with
olive oil until fully cooked, for the teriyaki sauce add into a bowl one cup soy sauce, add two
tablespoons avocado oil, sesame seeds, two tablespoons of sugar free brown sugar, teaspoon
powdered ginger, one finely minced clove of garlic, and 0.25g of xanthan gum. Now steam or
cook your veggie of choice, I recommend broccoli, carrot, jalapeño, celery, and zucchini. Once
the veggies soften add in the chicken and the sauce for about four to five minutes, add a bed of
cauliflower rice. plate and enjoy.

creamy pesto chicken

To start, season about 4 pieces of chicken with salt, pepper, paprika, and garlic powder. cook fully then remove it from the pan, add to the pan a thin sliced tomato, onion slices, some spinach leaves, about two cups of low fat pesto and a cup of heavy cream, finally add your chicken back in, plate and enjoy

asian style beef and cheese burrito

To get started grab about ¼ pound of ground beef and season it with salt, pepper, garlic
pepper, and chili pepper, set the pan to medium on medium and add tablespoon olive oil
and worcester sauce, once halfway cooked add some sesame seeds chopped onion
and carrot cover until it’s fully cooked. on a separate pan set to medium and grab a low
carb tortilla, once it starts feeling hot flip and add your cheese of choice to half the
tortilla, on the same half add your cooked beef and some diced green onion,
mayonnaise, and sriracha. Keep on medium and flip often (low carb tortillas burn easy)
until the cheese is melted and gooey. plate and enjoy.
Thoughts: A great spin on a classic and compact meal, if you are looking for some extra
healthy fats you can also add some avocado. The burrito is full of flavor and a bit of
spice. another win for the calorie deficit diet

Protein cinnamon pancakes

In a mixing bowl add a quarter cup of oat flour, one and a half teaspoons of protein powder, one egg, a teaspoon baking powder, eighty milliliters of almond milk, a teaspoon of cinnamon, and 6 ounces of stevia chocolate chips. Mix it all together. Next set a pan on medium and melt a tablespoon of butter and spread it out, during this timd you can also cook an egg and some bacon on a different pan, add your pancake mix and make sure not to burn the chocolate, after two minutes or once you can see the bottom of the pancake begin to brown flip it over, cook for a minute longer on each side, repeat until there is no more batter. you can top the completed meal with some whipped cream or a drizzle of sugar free syrup. plate and enjoy

spinach egg bites

Preheat oven to 350°
for some extra fat you can start by cooking five strips of bacon, add in one diced onion
and cook for about nine minutes, add in a handful of spinach and cut the heat once it
starts to shrivel, once the bacon is cooked chip it into pieces a bit bigger than crumbs,
you will also need to mince a tomato, bell pepper, and i like to add a jalapeño, mix them
with the onion and spinach in a bowl and add some salt, pepper, and some basil. crack
about twelve eggs, and one and a half cups of shredded cheese, mix all ingredients
together, then spray your muffin tray with non-stick spray and add in the mix to each hole
evenly, put the tray in the oven for about fifteen minutes then let it set for four minutes.
You might need a knife to remove the egg bites but once that’s done you can plate and
enjoy.

Konjac stir fry

Konjac noodles were very foreign to me but they might be the tastiest low calorie alternative to traditional noodles. Grab a strainer and run your konjac noodles over water and wait for it to dry to evict any unwanted bag smell. grab a pot and fill it to half with water and set to medium, once the water starts to boil add in the konjac noodles and let it cook for three minutes. Next up is chicken, get about half a pound and season with salt and pepper, add half a tablespoon of avocado oil to a pan over medium heat and cook the chicken for about 5 minutes than a chopped onion, a chopped tomato, half of a chopped zucchini than cook the chicken for four more minutes, add in the noodles, a tablespoon of soy sauce, teaspoon cajun pepper and chili powder, mix well and then cover for around three minutes give it a stir and it should feel soft and slightly sticky, that’s how you know it’s ready. Plate and enjoy

Keto Diet

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