keto- ceto diet

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Scrambled eggs
  • 30 g / 1.1 oz butter
  • 2 eggs
  • salt and pepper

Crack the eggs into a small bowl and use a fork to whisk them together with some salt and pepper. Melt the butter in a non-stick frying pan over medium heat. Watch carefully — the butter shouldn’t turn brown! Pour the eggs into the hot pan and stir for 1–2 minutes, until they are creamy and cooked just shy of how you like them. Remember that the eggs will still be cooking even after you’ve put them on your plate.

No Bake Chocolate Mint Bars
  • 1 cup packed, pitted Medjool dates (10-12)
  • 1 cup rolled oats
  • 2 tbsp cocoa powder
  • 1/4 cup unflavoured protein powder (I use Garden of Life Raw)
  • 1/4 tsp fine grain sea salt, or to taste
  • 2 tbsp almond milk
  • 1/2 tsp peppermint extract, or to taste
  • 1/2 cup pistachios
  • 1/4 cup almonds
  • 1 tbsp raw millet (optional)
  • 4 tbsp mini dark chocolate chips or chopped chocolate
  • 1-2 tbsp large flake unsweetened coconut

Line a loaf pan with two pieces of parchment paper, one going each way. Set aside. In a food processor. Process the pitted dates until chopped and sticky.
Add in the rolled oats, cocoa powder, protein powder, salt, peppermint extract, and almond milk. Process until combined, scraping down the side of the bowl as needed. Finally, add in pistachios, optional millet, and chocolate chips and pulse until combined and sticky. It should be sticky enough to easily make a ball.
Crumble mixture all over prepared loaf pan. Sprinkle a handful of flaked coconut on top and press mixture into pan with slightly wet fingers. Cover with a piece of parchment paper and roll out smooth with a pastry roller.
Freeze for about 15 minutes or until set. Slice into 6 rows and then slice rows in half to make 12 small bars. Use a neutral-tasting protein powder.

Oven-roast chicken (Provençale)
  • 230 g / 9 oz chicken drumsticks or chicken thighs
  • 50 g / 1.8 oz tomatoes
  • 30 ml / 2 tablespoons black olives, pitted
  • 15 ml / a tablespoon olive oil
  • 1 garlic clove sliced
  • A pinch of dried oregano
  • salt and pepper

Preheat the oven to 400°F (200°C). Place the chicken skin side up in an oven-proof baking dish. Add garlic, olives and tomatoes on top of and around the meat. Drizzle with a generous amount of olive oil. Sprinkle with oregano and season with salt and pepper. Place in the oven and roast until the chicken is fully cooked through. It should take about 45-60 minutes, depending on the size of the pieces.

Vegan vanilla protein shake
  • 125 ml / 4.4 oz soy milk
  • 125 ml / unsweet yogurt
  • 15 g / 1 tbsp almond butter
  • 30 g / 1.1 oz frozen cauliflower rice
  • 60 ml / 4 tbsp pea unflavored protein powder
  • ½ tsp ground cinnamon
  • 1 tsp vanilla extract

Place the ingredients into a blender and blend until smooth. Pour into a tall glass and enjoy.

Vegetable salad
  • 1 English Cucumber
  • 2 cup Cherry Tomatoes
  • 3 cup Broccoli
  • 3 Green Onions
  • 1 cup Greek Yogurt
  • Salt to taste

Clean and prepare all vegetables for the salad. Prepare Greek yogurt or replace it with sour cream. Dice green onions into small pieces. Slice cucumber and tomatoes in equal pieces and broccoli in a bit larger chunks Put Broccoli Cucumber and Tomato Salad in a bow. Season the salad with salt, add Greek yogurt to it and serve immediately. If you wish to prepare this salad ahead of time, don’t add dressing until you are ready to serve.

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