A Day Of Keto On 700 Calories: What To Eat

A 700-calorie keto meal is a great way to lose weight while staying full and satisfied. The keto diet is a low-carb, high-fat approach that supports weight management and energy levels. It's important to approach any very low-calorie diet with caution and under medical supervision. A 700-calorie keto meal might include options such as blueberries and cream, spicy garlic lime chicken breast, Brussels sprouts skillet with bacon and almonds, or even a breakfast pizza. These meals are designed to be tasty and nutritious while adhering to strict calorie limits.

Chicken and Sweet Potato

Ingredients

• Chicken
• Sweet Potato
• Seasoning of your choice

Preparation

To prepare this meal, start by selecting your choice of chicken pieces. You can opt for chicken breasts, thighs, or legs, depending on your preference. Season the chicken with your choice of spices. Some popular options for chicken include garlic, paprika, rosemary, or thyme, or a premade spice rub.

For the sweet potato, you can bake it in the oven or boil it without the skin. You could also cut it into wedges or cubes and roast them for a crispy texture. Sweet potatoes go well with a variety of spices, such as cinnamon, nutmeg, or cumin. You can also add some black pepper and salt to taste.

Cooking

Cook the chicken and sweet potato until they are cooked through. The cooking time will depend on the size and cut of your chicken and sweet potato. Make sure the chicken is no longer pink in the middle and that the juices run clear.

Serving

You can serve this meal as-is or with a side of vegetables. Some suitable vegetables for a keto diet include broccoli, cauliflower, zucchini, or spinach.

Nutritional Information

The nutritional content of this meal will depend on the specific ingredients and quantities used. However, as a rough estimate, chicken breast is a good source of protein, offering about 30 grams of protein per 100-gram serving. Sweet potatoes, on the other hand, are high in carbohydrates, with about 17 grams of net carbs per 100-gram serving. They also provide dietary fibre, vitamin A, vitamin C, and potassium.

Calorie Count

To achieve a 700-calorie meal, you can adjust the portion sizes of chicken and sweet potato accordingly. As a reference, 100 grams of sweet potato contains about 86 calories. So, for this meal, you would need to consume a moderate portion of sweet potato, along with a suitable serving of chicken, to reach the desired calorie count.

Variations

If you want to add more flavour or variety to this meal, you can try different cooking methods or ingredients. For example, you could bake the chicken with a honey-mustard glaze or stuff the sweet potato with cheese and bacon bits. Just remember to calculate the nutritional values of any additional ingredients to ensure you stay within your desired calorie and macronutrient goals.

Additionally, you can experiment with different types of sweet potatoes, as their carb content can vary. For instance, purple sweet potatoes tend to have a lower glycemic index and slightly fewer carbs than their orange counterparts.

Brussels Sprouts Skillet

A 700-calorie keto meal can be delicious and nutritious. For a tasty option that fits the bill, try this Brussels sprouts skillet recipe, which comes in at 665 calories. This dish is a great way to get your daily dose of veggies and healthy fats, all while sticking to your keto diet. Here's how to make it:

Ingredients:

• Bacon
• Brussels sprouts
• Salt
• Pepper
• Minced garlic
• Almonds (optional)

Method:

• Chop up some bacon and fry it in a heavy skillet until it's nice and crispy.
• Don't drain the grease! Add your halved Brussels sprouts to the pan and cook until they're tender, stirring occasionally.
• Stir in the garlic, salt, and pepper, and cook for another minute or two.
• If you're using almonds, sprinkle them on top for some extra crunch.

This Brussels sprouts skillet is a quick and easy keto-friendly meal that you can whip up in no time. It's a tasty and nutritious option for those following a low-carb, high-fat diet. Enjoy!

High-Protein Breakfasts

Low-Carb English Breakfast

Fry up your choice of eggs, bacon, sausage, mushrooms, and black pudding. Leave out the toast, hash browns, and other high-carb foods. Instead, add sliced avocado, roasted tomatoes, and wilted spinach.

Scrambled Eggs

Scrambled eggs are a great, quick option. You can serve them with smoked salmon and spinach, low-carb vegetables, or bacon. Season with salt and pepper and melt a knob of butter in the pan before pouring in the eggs.

Low-Carb Yogurt Breakfast Bowl

Stir in or sprinkle on low-carb ingredients like flax seeds, cinnamon, vanilla extract, desiccated coconut, macadamia nuts, blackberries, pumpkin seeds, and strawberries. Greek yogurt is packed with protein.

Omelette

Omelettes are an easy way to include eggs in your breakfast routine. You can fill them with low-carb ingredients like feta, cheddar, or veggies.

Cheesy Egg Muffins

A great grab-and-go option, you can batch cook these at the weekend. Whisk eggs with milk and cheddar, and add cooked veggies or chopped bacon. Pour the mixture into a muffin tin and top with cheese. Bake at 180°C for 15 minutes.

Mushroom Breakfast Stack

Brush a portobello mushroom cap and half a beef tomato with olive oil, and season with salt and pepper before grilling. Top the mushroom with crispy bacon and sliced sausages, add the tomato, and finish with a poached egg.

700-Calorie Dinners

Chicken Meatballs with Quinoa & Curried Cauliflower

This is a delicious and healthy option for a post-workout dinner, with chicken and vegetables providing the necessary nutrients and protein for recovery. The meatballs are flavoured with cumin, turmeric, and cinnamon, adding warmth to the dish, while spring onions and fresh dill contribute depth of flavour. The quinoa and curried cauliflower add extra Indian flavours.

Brussels Sprouts Skillet with Bacon & Almonds

This savoury and satisfying meal is a tasty way to get your daily dose of vegetables. The bacon provides a salty, smoky flavour, while the almonds add a satisfying crunch and healthy fats. This dish is a good source of protein and fibre.

Ham, Cheese, and Spinach Pockets

These pockets are a tasty and balanced meal, perfect for a quick and easy dinner. The ham provides lean protein, while the cheese adds calcium and flavour. The spinach contributes essential vitamins and minerals, making this a nutritious and satisfying choice.

Spicy Garlic Lime Chicken Breast

A zesty and flavourful option for dinner, this dish packs a punch with its spicy and tangy flavours. The chicken breast is a good source of lean protein, while the garlic and lime add a unique and tasty twist. This meal is perfect for those seeking a low-calorie option without compromising on taste.

Salmon Avocado Salad

This salad is a delicious and nutritious option, perfect for a light and refreshing dinner. Salmon provides essential omega-3 fatty acids, while avocado contributes healthy fats and fibre. This dish is a great way to boost your intake of vitamins and minerals, supporting bone health and improving thyroid function.

Keto Desserts

A 700-calorie keto meal can be delicious and satisfying, and it's easy to incorporate indulgent keto desserts into your diet. Here are some mouth-watering keto dessert ideas to satisfy your sweet tooth:

Keto Chocolate Mousse

Rich, airy, and full of intense chocolate flavour, this dessert is a perfect choice for chocolate lovers. It's a light and fluffy treat that will leave you wanting more.

Keto Cheesecake

A creamy, rich, and tangy keto cheesecake is a dessert you can't resist. It's a classic for a reason, and with a sugar-free twist, it becomes a keto-friendly indulgence.

Keto Peanut Butter Cups

These treats need just three basic ingredients and are a perfect grab-and-go option to satisfy your sweet tooth. They're a great alternative to your usual peanut butter cups, with a keto-friendly twist.

Keto No-Bake Cookies

These cookies are a quick and easy treat, made with coconut flour, peanut butter, and a touch of keto maple syrup. They're soft, decadent, and ready in minutes, making them perfect for when those cravings strike.

Keto Fat Bombs

Fat bombs are decadent, bite-sized treats that are high in healthy fats and low in carbs. They're perfect for curbing those afternoon hunger pangs and come in various flavours, such as peanut butter cup and cookie dough.

Keto Key Lime Pie

This dessert features a buttery keto pie crust, a creamy key lime filling, and a delicate whipped cream topping. It's a refreshing and tangy treat that will impress your taste buds.

Keto Chocolate Cake

This cake is a fudgy, decadent treat that will surprise your guests. Made with coffee to enhance the chocolate flavour, it's a rich and indulgent dessert that pairs well with keto ice cream.

Keto Red Velvet Cake

A keto twist on a classic, this red velvet cake is perfect for birthdays and special occasions. With a few simple swaps, you can create a keto-friendly version that's just as delicious as the original.

Keto Tiramisu Chaffle Cake

This dessert is a unique take on the Italian classic, featuring keto-approved cheese-based waffles, or chaffles, layered with the delicious flavours of tiramisu. It's a special treat that's perfect for celebrating.

Keto Cinnamon Rolls

These cinnamon rolls might sound unusual, but the stretchy mozzarella adds a fluffy texture, and you can't taste the cheese! They're a sweet and cinnamony treat that will surprise you.

Keto Chocolate Glazed Donuts

These donuts are made with almond flour, resulting in a light and fluffy texture. The smooth chocolate glaze takes them to the next level, making them a crowd favourite, even among non-keto enthusiasts.

Frequently asked questions