7 Day Ketogenic Diet Meal Plan For Newbie-guide

Ingredients

Cauliflower mash:

1.5 lbs of cauliflower, 0.5 cups of sour cream 1 egg, 3 oz. butter (melted), 1/2 a leek (finely chopped), 5 oz. cheddar cheese (3 for the mash and 2 for on top before putting in the oven), A pinch of salt and pepper to taste

Meat:

1.75 lbs of ground lamb, (I subbed ground turkey) 2 tbsp of Worcestershire sauce, 2 tbsp of soy sauce, 1/2 tsp of Tobasco 1 tsp of onion powder, A pinch of salt and pepper to taste, 1 tbsp of butter for frying.

Instructions:

Preheat oven to 400 degrees

Clean and cut cauliflower into small florets and boil in lightly salted water until soft, then drain fully and mash with hand mixer or hand masher in bowl

Mix in egg, sour cream, butter, chopped leek, and the 3 oz of cheddar cheese. Season with salt and pepper.

Fry the meat in the butter. Add the sauces and the spices.

Once cook, drain the meat and spread it into the bottom of an oven safe dish, then add the mash on top. Spread evenly. Add the 2 oz of cheddar cheese on top and (if you’d like) some butter.

Bake for 20 mins or until golden brown. (I baked for 20 mins then put the oven on broil and put the dish on the top rack for about 3 minutes to crisp up).

Nutrition per serving:

Net carbs: 10g Fiber: 4g Fat: 90g (depending on choice of meat) Protein: 40g (depending on choice of meat)

 7 Day Ketogenic Diet Meal Plan a Beginners Guide