Keto Weight Loss Food Menu

Alright, lately I’ve been obsessed with finding recipes and food for weight loss that I personally enjoy eating, especially Keto-friendly ones. To keep track of all my discoveries, I decided to just make this menu.

Microwave-Cooked Eggs

  • 2 eggs
  • Salt

Air-Fried Chicken Drumsticks

  • Chicken drumsticks (skin removed)
  • Spices

Healthy Keto Protein Smoothie

  • 1 pack Acai
  • 2 frozen strawberries
  • 1 Ratio keto yoghurt
  • 1 scoop pure protein powder
  • 1 tablespoon of Matcha green tea powder
  • Almond milk
  • 1 tablespoon Chia seeds

Keto Chicken Rice Soup

  • 2 x 8 oz packs of Shirataki Konjac rice
  • Chicken broth
  • Chicken breast (pregrilled from Costco)
  • Salt to taste

Riced Cauliflower or Konjac Rice With Scrambled Eggs & Minced Beef

  • Riced cauliflower or Konjac rice
  • Eggs
  • Minced beef

Keto Spaghetti

  • 1 pack Healthy Noodle (from Costco)
  • Bolognese pasta sauce (Trader Joes) or Raos sauce (Costco)
  • Minced beef
  • Parmesan cheese

Air Fried Tofu

  • 1 pack tofu sliced into 1 inch cubes
  • Canola oil spray
  • Sea salt

Grilled Asparagus

  • Asparagus
  • Canola oil spray
  • Salt and pepper

Celery & Hummus

  • Celery
  • Hummus

Iced Green Tea

  • Green tea with Matcha
  • Erythritol

Vegetable Stir Fry With Chicken

  • Vegetable medley (Costco)
  • Lee Kum Kee Supreme soy sauce (0 carbs)
  • Pre-grilled chicken breast (Costco)

Broccoli, Chicken & Egg Scramble

Spicy Mexican-Style Riced Cauliflower

  • Spicy Mexican-Style Riced Cauliflower (Trader Joes)
  • Pre-grilled chicken breast – optional (Costco)

Riced Cauliflower Stir Fry With Chicken Breast

  • Riced Cauliflower stir fry (Trader Joes)
  • Pre-grilled chicken breast (Costco)

Peanuts

Whisps Crisps

Keto yoghurt

No Sugar Keto Cups

Beef Jerky

Coffee

  • Nespresso coffee
  • Frothed milk
  • 1/4 tsp Erythritol (or Stevia or Monk fruit)
  • Cinnamon

Pickles

Pickles are very low calorie and low carb.

Cheese Sticks

Cheese sticks are very low carb, but high in protein and calories.

Lowest Calorie, Lowest Carb, Filling Food

Just out of curiosity, I wanted to find the lowest calorie, lowest carb food that could be considered a dish/meal. The goal is to be able to lose weight while feeling full after eating something that is relatively tasty with a flavor that everyone is familiar with. When it comes to filling foods, most people would think of rice or bread. Apparently, there’s something very similar to rice called Konjac.

It has a neutral taste and its shape is very similar to rice. But, it does have a slightly different texture than rice. Nevertheless, one pack (150g) contains only 5 calories and 0 net carbs.

Of course, eating plain rice alone, especially Konjac rice, doesn’t taste good. After considering various ingredients to add to Konjac rice, I decided that chicken broth is one of the best flavorings to add. Everyone knows what chicken tastes like and since it doesn’t contain meat, even vegetarians can eat (drink) it. It’s also not a forbidden food by any of the major religions.

This particular brand of chicken broth is organic, doesn’t contain salt, provides a mere 5 calories for 1 cup, and has 0 carbs.

If we cook one pack of Konjac rice with 1 cup of this chicken broth, we’d only be consuming 10 calories and 0 net carbs! Since 1 pack seems too little to make me feel sufficiently full, I’ll go with 2 packs and 1 cup of chicken broth (15 calories total). That’s nothing! (calorie-wise)

2 packs of Konjac rice + 1 cup of chicken broth.

The broth says “no salt added”. That may be good for people with high blood pressure but for me, the rice just didn’t taste good without salt so I added some. Here’s the finished dish.

I know it looks super boring and tasteless but since I added chicken broth, it actually tasted like chicken soup. On a scale of 1 (yuck) to 10 (yum), I’d give it a 7 (not bad). Of course, the only reason for eating this is to lose weight until you reach your target weight after which time you can adjust your diet so as to just maintain your weight.

Now, don’t go eating this for breakfast, lunch, and dinner!

  • The Konjac rice has 0 fat, 0 net carbs, and 0 protein = 0 essential nutrients
  • The chicken broth has 0 fat, 0 carbs, and 1g of protein = hardly any nutrients from protein

So, if you eat this and nothing else, your body won’t be getting any of the essential nutrients it needs from fat and protein.

This ridiculously simple dish is good in combination with other food so that your total daily caloric intake is less than your calorie expenditure so that you can actually burn fat and lose weight, especially for people who don’t want to exercise in conjunction with dieting.

According to one calculator, my basal metabolic rate (BMR) or, calories I would burn each day by being sedentary / not active, is 1788. You need to burn 3,500 calories to lose 1 pound of body weight. So, if I was sedentary and could consume a max of 1288 calories per day (which is not easy to do considering how so many foods contain so many calories), then I could have a deficit of 500 calories per day and lose 1 pound of body weight per week or 10 pounds in 2.5 months.

Konjac rice with eggs

If you’d like to eat Konjac rice with something else that is full of nutrients and is healthy, then you may want to try mixing the rice with scrambled eggs. One scrambled egg has 100 calories, 8g of fat, 7g protein, and 1g of net carbs.

Konjac rice with chicken

Since we’re adding chicken broth to the Konjac rice, it would make sense to add real chicken as well. Pictured below I added pregrilled chicken breast from Costco. It tasted good and was super easy to make since everything was precooked.

A 3.5-ounce (100-gram) serving of chicken breast provides 0 carbs, 165 calories, 31 grams of protein and 3.6 grams of fat.

Ninja Foodi: Easy, Indoor Grilled Asparagus

If you like grilled asparagus, here’s an easy way to make it without firing up the outside grill.

Ingredients

  • Asparagus, Refrigerated (I get mine at Costco)
  • Sea salt
  • Pepper
  • Canola oil spray

Instructions

  1. With the grill plate inserted, turn on your Ninja Foodi, hit the Grill button until its set to MAX, set the time to 7 minutes, and hit the START button
  2. Snap off the ends (white part) of the asparagus
  3. When the grill is preheated, spray the grill with Canola oil, lay the asparagus flat on the grill, spray Canola oil on the asparagus, and sprinkle on some salt and pepper
  4. Half way through grilling flip the asparagus
  5. When it’s done, just remove it (I use tongs) and eat!

Air Fried Tofu

So, I’m currently trying this Keto diet which calls for low carbs. Since french fries are not low carb, I needed a substitute. Tofu seems to fit the bill thought it’s a lot more expensive that potatoes. Anyway, the one I’m eating is from Costco. It’s rated “Firm” with a rating of 4 out of 6 on the firmness scale. One pack contains 5 servings and each serving contains 70 calories and only 1g of net carbs (fiber doesn’t count). So, one pack contains 350 calories.

Here’s a recipe to make air fried tofu cubes.

Ingredients

  • tofu
  • salt

Instructions

  1. Cut the tofu into 1 inch cubes and sprinkle on some salt
  2. In Ninja Foodi, hit air fryer button and set time to 20 minutes
  3. After preheating, spray canola oil on air fryer basket and put tofu in
  4. Halfway through cooking, flip or stir tofu, spray canola oil on tofu and sprinkle on more salt
  5. When done, remove and eat

Healthy Snack Options

Many people will snack on something like potato chips. Personally, I prefer Ruffles Original. But, 160 calories from just 12 chips is unacceptable.

Here are some healthier and/or low calorie alternatives.

Celery Sticks with Garlic Hummus

The hummus comes in at 60 calories per 2 tbsp. That seems like a lot but at least they are healthy calories rather than empty ones. Celery sticks are only 7 calories per stick and they mostly contains water.

Edamame

This is an interesting type of food. It has the same amount of protein as meat. It often comes precooked so you just need to heat it up. Eating it involves removing the pod and eating the peas. The fact that you have to remove the pod can limit your consumption since it takes time. The taste is pretty neutral. Half a cup is only 94 calories.

Low Calorie & Zero Carb Pasta Does Exist (Sort of)

Pasta can be a very filling and tasty meal to have. But, the pasta itself is high in carbs and calories. For example, angle hair pasta (my favorite) has 200 calories per serving.

Fortunately, there are substitutes for pasta that taste almost exactly like pasta. For example, Costco sells Healthy Noodles. On the box, there’s a recipe for Italian Marinara using these healthy noodles. The noodles are precooked and each box contains 6 packs.

Nutrition-wise, they only contain 30 calories per serving. Plus, it’s got zero carbs because all of the carbs are from fiber which doesn’t get digested by the body and simply passes through. This is ideal if you are on the Keto diet.

Preparation is very easy. Just rinse the noodles and use them since they’re precooked. I tried this out with Rao’s marinara sauce and surprisingly, it tasted about 90% the same as regular pasta. I still prefer the taste of regular pasta, but for the calories saved by using Healthy Noodles, it’s worth the small difference in taste.

You can also try Shirataki Noodles by Miracle Noodle. They sell an angel hair style noodle containing only 5 calories per serving. No wonder it’s called Miracle Noodle!

UPDATE: I actually tried making pasta with Miracle Noodle Angel Hair style noodles. The shape wasn’t like angle hair pasta at all but more like spaghetti. More importantly, the texture wasn’t particularly good. It was too sticky. I think the Healthy Noodle option above tastes better.

You can also Nasoya Pasta Zero spaghetti but like the Miracle Noodle Angel Hair style noodles, I didn’t care for the texture which tasted like rubber.

Air-Fried Baby Creamer Potatoes

If you’re looking for a healthier alternative to French fries, here’s one.

Ingredients

  • Baby creamer potatoes
  • Seasoning (I use Bruschetta seasoning mix)
  • Olive oil

Instructions

  1. Wash potatoes
  2. Cut potatoes in half
  3. In a bowl, slather potatoes in just enough olive oil to wet the surface of each potato
  4. In a bowl, sprinkle on seasoning and mix
  5. Preheat air fryer to 400 F
  6. Add potatoes to air fryer and cook for 10 minutes
  7. Flip potatoes
  8. Cook for another 10 minutes
  9. Eat

Air-Fried Chicken Breast Strips

Chicken breast meat is packed with protein and very little fat. But, it often comes out dry after baking. Here’s a recipe that is quick to cook and results in a more tasty, tender meat.

Ingredients

  • Chicken breast
  • 1.5 tsp salt
  • 1 tsp ground black pepper
  • 1 tsp ground mustard
  • 1 tsp smoked paprika
  • ¼ tsp cayenne pepper
  • 1 tbs canola oil or olive oil

Instructions

  1. Mix all spices in a single spice dispenser
  2. Cut up the chicken breast into 1 inch wide strips
  3. In a bowl, rub olive oil over the chicken strips and sprinkle on the seasoning. Mix with hands to ensure complete coverage. 
  4. Set air fryer to a target thermometer temperature of 165 F.
  5. Insert thermometer such that tip is at center of thickest part of one chicken strips
  6. When air fryer has preheated, put all strips in
  7. When half way done, turn strips over
  8. When target temperature reached, remove legs and let stand for 5 minutes
  9. Eat

Broccoli, Chicken n Egg Scramble

Here’s another high protein, easy-to-cook, delicious meal for you.

Ingredients

  • 2 cups frozen broccoli
  • 1.5 cups chicken breast (for simplicity, I get precooked grilled chicken strips at Costco)
  • 4 eggs
  • 1/2 cup firm tofu (available at Costco)
  • Shredded mozzarella cheese
  • Salt n pepper to taste
  • 10 tablespoons olive oil

Instructions

  1. Put olive oil in 10″ pan on medium-high heat
  2. Add tofu to pan and cook
  3. Defrost broccoli in microwave and add to pan
  4. Heat up grilled chicken in microwave then add to pan
  5. Sprinkle on some salt and pepper
  6. Add 4 eggs
  7. Sprinkle on some shredded mozzarella cheese
  8. Scramble
  9. Eat

This recipe is also good without the chicken.

With tofu

High Protein, Low Carb, Healthy Smoothie

Get > 40 grams of protein in a yummy smoothie drink.

Ingredients

Instructions

Blend everything