Keto for Weightloss

One of Chef Courtney's culinary specialties is cooking for the keto diet. She has honed her knowledge and expertise in this area and has come up with a proven weight loss diet. In fact, she currently is cooking for a client who has lost 15 pounds in 2 months while on this diet!

Here are the menu choices from Chef Courtney's proven keto diet for weight loss, portions based on average women trying to lose weight.

​And check out Chef Courtney's page to see more of her work.

Sample Menu Options for Weightloss (Keto):

Breakfast:
Cinnamon Pumpkin Pancakes served with Lakanto maple syrup 
5.5g carbs, 1.5 oz protein per serving (about 3 small pancakes)

Cream Cheese Pancakes (made with almond flour) 
4g carbs, 2 oz protein per serving (about 3 small pancakes)

Coconut Pancakes served with Lakanto maple syrup 
4.5g carbs, 2 oz protein per serving (about 3 small pancakes)

Blueberry Muffins
5g carbs, 1 oz protein per muffin

Egg Muffin Cups with broccoli, cauliflower, bell pepper
5g carbs, 2.5 oz protein per muffin

Zucchini Sausage Breakfast Bake (made with almond flour)
5g carbs, 3 oz protein per serving

Crustless Broccoli Cheese Quiche (made with almond flour)
5g carbs, 4.6 oz protein per serving

Breakfast Casserole with breakfast turkey sausage, bell pepper, onion, and cheese 
5g carbs, 5.7 oz protein per serving

Keto Cheese Breakfast Burrito with eggs and breakfast turkey sausage
4g carbs, 9.5 oz protein per serving (per burrito)

Chicken Sausage with Broccoli, Spinach, and Mozzarella - option for scrambled eggs or over easy eggs 
5.5g carbs, 3.5 oz protein per serving

Cinnamon & Nut Granola - sweetened with erythritol and stevia
5.5g carbs, 3.5 oz protein per serving


Lunch (can be exchanged for Dinner meals):
Green Salad (romaine and spinach) with chicken, bell pepper, cucumber, cherry tomatoes, feta cheese; Served with Balsamic Vinaigrette
10g carbs, 4 oz protein per serving

Green Salad (romaine and spinach) with Chicken, Strawberries, Sliced Radishes, Red Onion, and Feta Cheese; Served with Lemon Vinaigrette
10g carbs, 4 oz protein per serving

Green Salad with chicken, cucumber, tomato, avocado; Served with Green Goddess Dressing 
10g carbs, 5 oz protein per serving

Beef Cabbage Soup
10g carbs, 3 oz protein

Clam Chowder - made with cauliflower and clams 
10g carbs, 5 oz protein per serving

Roasted Tomato Soup with Basil; Served with Roasted Chicken  
10g carbs, 4.4 oz protein per serving

Chicken Stir Fry with celery, scallions, and nuts 
10g carbs, 5 oz protein per serving

Roasted Chicken with Keto Broccoli Salad
10g carbs, 5 oz protein per serving

Bruschetta Chicken Breast topped with mozzarella and tomato basil bruschetta 
10.5g carbs, 4 oz protein per serving

Taco Lettuce Cups with turkey, scallions, tomatoes, and onion
9g carbs, 4 oz protein per serving (1 lettuce cup)

Keto Mac and Cheese - made with cauliflower, cream cheese, and cheese (sprinkled with parmesan)
10g carbs, 3 oz protein per serving

Spice Roasted Pork Tenderloin (paprika, cinnamon, oregano, cumin) with Mediterranean Asparagus
10g carbs, 3 oz protein per serving 


Dinner:
Pesto Chicken Bake with Cauliflower
5g carbs, 7.5 oz protein per serving

Jerk Chicken (garlic, lime, cayenne, allspice, cinnamon) with Cheesy Cauliflower Rice
5.5g carbs, 7g protein per serving

Shepherd’s Pie with ground beef, mashed cauliflower, carrots, bell peppers
5.5g carbs, 6 oz protein per serving

Lemon Pepper Opakapaka with Mediterranean Asparagus (mixed olives, sun dried tomatoes, and capers)
6g carbs, 6 oz protein per serving

Garlic Lemon Fish with Mediterranean Asparagus
6g carbs, 6 oz protein per serving

Mexican Ground Beef Casserole with cauliflower rice, tomatoes, bell peppers, sour cream
5g carbs, 7 oz protein per serving

Ribeye Steak with green beans 
5g carbs, 6 oz protein per serving

Skirt Steak with Avocado Chimichurri (made with cilantro) 
5g carbs, 6 oz protein per serving

Pork Tenderloin with German Cauliflower Salad
6g carbs, 6 oz protein per serving

Pork Chops with sauteed kale 
​4.5g carbs, 6 oz protein per serving

Turkey Stuffed Bell Peppers with cauliflower rice
5g carbs, 6 oz protein per serving

Spanish Beef Meatballs with Spanish tomato sauce
5g carbs, 7g protein per serving