How to Make Keto Meals into Protein-Rich Plan Meals—Two Examples


How to Make Keto Meals into Protein-Rich Plan Meals—Two Examples

If you are like many others trying the Keto lifestyle this will be useful to you. I find with most keto meals they don’t align well with The Hormone Diet however I am very much for a protein rich meal. Below are examples of a traditional keto recipe followed by a more protein rich keto recipe I created.

*Example 1

Don’t eat this keto meal:

Sausage and Cheese Scramble


5 oz                diced bacon or chorizo                           150 g

2 tbsp            butter                                                           30 mL

8 oz                fresh spinach                                              250 g

8                      eggs                                                               8

1 cup             heavy whipping cream                           250 mL

5 oz                shredded cheese                                      150 g

                        salt and pepper

Eat this meal instead:

Egg White and Veggie Scramble with Hot Sauce

A high-veg, fat-free, protein-enriched meal to maintain muscle mass and feel full. It is also an anti-inflammatory meal that includes lean protein, vegetables and spices and has removed the inflammatory fats in the sausage and cheddar cheese.

Example 2

Don’t eat this keto meal:

Keto Tex-Mex Casserole


25 oz             ground beef                                                750 g

¼ cup             butter                                                           30 mL

3 tbsp            Tex-Mex seasoning                                  50 mL

7 oz                crushed tomatoes                                    220 mL

2 oz                pickled jalapeños                                      30 mL

7 oz                shredded cheese (for example, Monterey Jack)           220 mL

Served with 1 cup (250 mL) crème fraîche or sour cream; 1 scallion, finely chopped; 5 ounces (150 g) leafy greens or iceberg lettuce; and 1 cup (250 mL) guacamole.

Eat this Protein Plan meal instead:

Natasha’s Protein Plan Tex-Mex Casserole

High in vegetable content, low in fat, rich in protein to maintain muscle mass and fullness. Also, has become an anti-inflammatory meal with the replacement of ground beef with chicken, the change of cheese to Manchego (sheep cheese with low fat and low inflammatory action) and the benefits of loads of spices. 

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