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07-day keto diet meal plan

  



Are you looking for a keto diet plan? You’ve come to the right place. A keto diet limits carbohydrate intake — in our case, we recommend less than 20 grams of net carbs per day. This results in increased fat burning and potential benefits like healthy weight loss and improved metabolic health.






Get started

If you are new to keto, make sure to read the advice below before starting a keto diet plan.

Who is a keto diet plan for ?


A keto diet plan is for people who want to simplify their lives while getting all the benefits of keto eating: appetite suppression, weight loss, better blood sugar control, and other health improvements.

Keto diet plan basics


On a keto diet plan, your meals contain less than 20 grams of net carbs (total carbs minus fiber) per day. They also provide enough protein to meet your needs and help you feel satisfied.

Following a diet plan can help simplify your keto journey and set you up to succeed, because all of the planning is done for you.


Risks


Following a keto diet appears to be safe for most people.

However, before starting a keto diet plan, make sure to check with your doctor if you take medication for diabetes or high blood pressure. If you’re breastfeeding, you should not follow a keto diet.

Start fresh

Use our kitchen clean-out list to help you make sure your kitchen is keto-friendly before starting your keto diet plan. This can dramatically increase your chances of success.

Avoid keto flu

Drink lots of fluids and get enough salt, especially during the first week of the meal plan, to minimize symptoms of the initial “keto flu.” For example, a cup of bouillon daily and salting your food ‘to taste’ really helps.


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Monday


Breakfast

Keto egg muffins

Ingredients

2 (1 oz.) scallions, finely chopped

5 oz. cooked bacon or salami, chopped

12 eggs

2 tbsp red pesto or green pesto (optional)

salt and pepper, to taste

1½ cups (6 oz.) shredded cheddar cheese



Instructions


01 Preheat the oven to 350°F (175°C).

02 Line a muffin tin with insertable baking cups, or grease a silicone muffin tin       with butter, or use a non-stick muffin tin (two muffins per serving).

03 Add scallions and the cooked bacon or salami, to the bottom of the tin.

04 Whisk together the eggs, pesto, salt, and pepper, until combined.

05 Add the cheese in with the egg mixture and combine well.

06 Pour the egg mixture on top of the scallions and meat.

07 Bake for 15–20 minutes, depending on the size of the muffin tin.

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Lunch

BLTA lettuce wraps

Ingredients


6 oz. bacon in slices

3 tbsp mayonnaise

2 oz. (1½ cups) lettuce (2 leaves per serving)

½ (3½ oz.) avocado

1 (4 oz.) tomato, in slices

salt and pepper









Instructions

01 In a large skillet over medium heat, fry the bacon until crispy, about 5 minutes. Set aside on a paper towel–lined plate to cool. When cool enough to handle, cut each strip in half crosswise.

02 Squeeze a line of mayonnaise onto each of the lettuce leaves. Top each leaf with a half-slice of tomato, 3 half-slices of bacon, and a slice of avocado. Season to taste with salt and pepper and enjoy!

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Dinner

Italian keto meatballs with mozzarella cheese

Ingredients

  • 1 lb ground beef or ground turkey
  • ¾ cup (2 oz.) shredded Parmesan cheese
  • 1 egg
  • 1 tsp salt
  • ½ tbsp dried basil
  • ½ tsp onion powder
  • 1 tsp garlic powder
  • ½ tsp ground black pepper
  • 3 tbsp olive oil
  • 1¾ cups (1 lb) canned whole tomatoes
  • 2 tbsp fresh parsley, finely chopped
  • 7 oz. (6½ cups) fresh spinach
  • 2 oz. butter
  • 5 oz. (1¼ cups) fresh mozzarella cheese
  • salt and pepper




Instructions


01 Place ground beef, parmesan cheese, egg, salt and spices in a bowl and blend thoroughly. Form the mixture into meatballs, about 1 oz (30 grams) each. It helps to keep your hands wet while forming the balls.

02 Heat up the olive oil in a large skillet and sauté the meatballs until they're golden brown on all sides.

03 Lower the heat and add the canned tomatoes. Let simmer for 15 minutes, stirring every couple of minutes. Season with salt and pepper to taste. Add parsley and stir. You can prepare the dish up to this point for freezing.

04 Melt the butter in a separate frying pan and fry the spinach for 1-2 minutes, stirring continuously. Season with salt and pepper to taste. Add the spinach to the meatballs, and stir to combine.

05 Serve with mozzarella cheese on top, torn into bite-sized pieces.

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Tuesday

Breakfast

Keto egg muffins

Ingredients

2 (1 oz.) scallions, finely chopped

5 oz. cooked bacon or salami, chopped

12 eggs

2 tbsp red pesto or green pesto (optional)

salt and pepper, to taste

1½ cups (6 oz.) shredded cheddar cheese



Instructions


01 Preheat the oven to 350°F (175°C).

02 Line a muffin tin with insertable baking cups, or grease a silicone muffin tin       with butter, or use a non-stick muffin tin (two muffins per serving).

03 Add scallions and the cooked bacon or salami, to the bottom of the tin.

04 Whisk together the eggs, pesto, salt, and pepper, until combined.

05 Add the cheese in with the egg mixture and combine well.

06 Pour the egg mixture on top of the scallions and meat.

07 Bake for 15–20 minutes, depending on the size of the muffin tin.

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Lunch

Italian keto meatballs with mozzarella cheese

Ingredients

  • 1 lb ground beef or ground turkey
  • ¾ cup (2 oz.) shredded Parmesan cheese
  • 1 egg
  • 1 tsp salt
  • ½ tbsp dried basil
  • ½ tsp onion powder
  • 1 tsp garlic powder
  • ½ tsp ground black pepper
  • 3 tbsp olive oil
  • 1¾ cups (1 lb) canned whole tomatoes
  • 2 tbsp fresh parsley, finely chopped
  • 7 oz. (6½ cups) fresh spinach
  • 2 oz. butter
  • 5 oz. (1¼ cups) fresh mozzarella cheese
  • salt and pepper




Instructions


01 Place ground beef, parmesan cheese, egg, salt and spices in a bowl and blend thoroughly. Form the mixture into meatballs, about 1 oz (30 grams) each. It helps to keep your hands wet while forming the balls.

02 Heat up the olive oil in a large skillet and sauté the meatballs until they're golden brown on all sides.

03 Lower the heat and add the canned tomatoes. Let simmer for 15 minutes, stirring every couple of minutes. Season with salt and pepper to taste. Add parsley and stir. You can prepare the dish up to this point for freezing.

04 Melt the butter in a separate frying pan and fry the spinach for 1-2 minutes, stirring continuously. Season with salt and pepper to taste. Add the spinach to the meatballs, and stir to combine.

05 Serve with mozzarella cheese on top, torn into bite-sized pieces.
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Dinner

Keto chicken burger with jalapeño aioli

Ingredients

Jalapeño aioli
  • ½ cup mayonnaise or vegan mayonnaise
  • 2 tbsp pickled jalapeños, minced
  • 1 garlic clove, minced
  • salt and ground black pepper, to taste
Chicken
  • 1 lb chicken breasts
  • 2 tbsp butter
  • salt and ground black pepper
Burger
  • 8 butterhead lettuce leaves
  • 4 slices cheddar cheese
  • ½ (2 oz.) yellow onion, sliced
  • (4 oz.) tomato, sliced

Instructions

01 Slice the tomato and onion. Trim and wash the lettuce leaves.

02 Mix together the ingredients for the jalapeño aioli in a small bowl. Set aside.

03 Cut the chicken breasts in half horizontally. If the chicken breasts are big you can cut them into three pieces. Season generously with salt and pepper.

04 Add the butter to a large frying pan on medium-high heat. When the butter has stopped sizzling add the sliced chicken. Fry them on both sides until cooked through (no longer pink in the middle).

05 Lower the heat and place the cheese on top of the chicken and continue frying until the cheese starts to melt.

06 Put a salad leaf on each plate, then put the chicken on top, a dollop of the jalapeño aioli, tomato, and onion. Finish off with a salad leaf.
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Wednesday


Breakfast


Keto egg muffins

Ingredients

2 (1 oz.) scallions, finely chopped

5 oz. cooked bacon or salami, chopped

12 eggs

2 tbsp red pesto or green pesto (optional)

salt and pepper, to taste

1½ cups (6 oz.) shredded cheddar cheese



Instructions

01 Preheat the oven to 350°F (175°C).

02 Line a muffin tin with insertable baking cups, or grease a silicone muffin tin       with butter, or use a non-stick muffin tin (two muffins per serving).

03 Add scallions and the cooked bacon or salami, to the bottom of the tin.

04 Whisk together the eggs, pesto, salt, and pepper, until combined.

05 Add the cheese in with the egg mixture and combine well.

06 Pour the egg mixture on top of the scallions and meat.

07 Bake for 15–20 minutes, depending on the size of the muffin tin.

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Lunch

Keto chicken burger with jalapeño aioli

Ingredients

Jalapeño aioli
  • ½ cup mayonnaise or vegan mayonnaise
  • 2 tbsp pickled jalapeños, minced
  • 1 garlic clove, minced
  • salt and ground black pepper, to taste
Chicken
  • 1 lb chicken breasts
  • 2 tbsp butter
  • salt and ground black pepper
Burger
  • 8 butterhead lettuce leaves
  • 4 slices cheddar cheese
  • ½ (2 oz.) yellow onion, sliced
  • (4 oz.) tomato, sliced

Instructions

01 Slice the tomato and onion. Trim and wash the lettuce leaves.

02 Mix together the ingredients for the jalapeño aioli in a small bowl. Set aside.

03 Cut the chicken breasts in half horizontally. If the chicken breasts are big you can cut them into three pieces. Season generously with salt and pepper.

04 Add the butter to a large frying pan on medium-high heat. When the butter has stopped sizzling add the sliced chicken. Fry them on both sides until cooked through (no longer pink in the middle).

05 Lower the heat and place the cheese on top of the chicken and continue frying until the cheese starts to melt.

06 Put a salad leaf on each plate, then put the chicken on top, a dollop of the jalapeño aioli, tomato, and onion. Finish off with a salad leaf.
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Dinner

Crispy keto tuna burgers

Ingredients

Crispy tuna burgers
  • 1¼ lbs canned tuna in water, drained
  • ¾ cup mayonnaise or vegan mayonnaise
  • 2 large eggs
  • 2 tbsp garlic powder
  • 2 tbsp onion powder
  • ½ tsp salt
  • ½ tsp ground black pepper
  • 3 tbsp olive oil, divided, for frying
Serving
  • (8 oz.) tomatoes, thinly sliced
  • 3 oz. (1½ cups) leafy greens or lettuce
  • 4 tbsp mayonnaise or vegan mayonnaise



  • Instructions

01 Mix the ingredients together (minus the oil) in a medium-sized bowl. Shape the mixture into small burgers, about 2 inches (5 cm) wide and 0.4 inch (1 cm) thick.

02 Pan-fry the burgers in batches. Add enough oil to coat the base of a large frying pan. Once the oil becomes hot over medium heat, place the tuna patties in the pan, lightly pressing the surfaces with a spatula. Cook for 3-4 minutes per side, until golden brown and crispy.

03 To serve, add a few lettuce leaves to each plate, and top each leaf with a tuna burger, tomato slice, and a dollop of mayonnaise (3 burgers, per portion). Salt and pepper to taste.

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Thursday

Breakfast


Veggie keto scramble

Ingredients

  • 1 tbsp butter
  • 1 oz. mushrooms, sliced
  • 3 eggs
  • 1 oz. (3 tbsp) red bell peppers, diced
  • salt and ground black pepper
  • ¼ cup parmesan cheese, shredded
  • ½ (¼ oz.) scallion, chopped



Instructions 

01 Heat the butter in a large frying pan on medium heat. Add the sliced   mushrooms, chopped red peppers, season with salt and pepper, and fry until soft.

02 Crack the eggs straight into the pan and stir right away so everything gets well   incorporated.

03 Move spatula across bottom and side of the skillet to form large, soft curds.   Cook until no visible liquid egg remains, but the eggs are not dry.

04 Put the scramble on a plate and top with shredded parmesan and scallions.

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Lunch

Crispy keto tuna burgers

Ingredients

Crispy tuna burgers
  • 1¼ lbs canned tuna in water, drained
  • ¾ cup mayonnaise or vegan mayonnaise
  • 2 large eggs
  • 2 tbsp garlic powder
  • 2 tbsp onion powder
  • ½ tsp salt
  • ½ tsp ground black pepper
  • 3 tbsp olive oil, divided, for frying
Serving
  • (8 oz.) tomatoes, thinly sliced
  • 3 oz. (1½ cups) leafy greens or lettuce
  • 4 tbsp mayonnaise or vegan mayonnaise



  • Instructions

01 Mix the ingredients together (minus the oil) in a medium-sized bowl. Shape the mixture into small burgers, about 2 inches (5 cm) wide and 0.4 inch (1 cm) thick.

02 Pan-fry the burgers in batches. Add enough oil to coat the base of a large frying pan. Once the oil becomes hot over medium heat, place the tuna patties in the pan, lightly pressing the surfaces with a spatula. Cook for 3-4 minutes per side, until golden brown and crispy.

03 To serve, add a few lettuce leaves to each plate, and top each leaf with a tuna burger, tomato slice, and a dollop of mayonnaise (3 burgers, per portion). Salt and pepper to taste.

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Dinner

Keto Tex-Mex stuffed zucchini boats

Ingredients

  • 1 lb ground beef or ground turkey
  • 2 tbsp olive oil or butter
  • 1 tsp salt
  • 2 tbsp Tex-Mex seasoning
  • 1 tsp salt
  • ½ cup (¼ oz.) finely chopped fresh cilantro (optional)
  • (14 oz.) zucchini
  • 1 tbsp olive oil
  • 1 cup (4 oz.) Pepper Jack cheese, shredded
Serving
  • 7 oz. (5½ cups) lettuce
  • 4 tbsp olive oil
  • ½ tbsp red wine vinegar or white vinegar 5%
  • salt and pepper





Instructions

01 Preheat your oven to 400°F (200°C).

02 Split each zucchini in half, lengthwise, and remove the seeds. Sprinkle with salt and let sit for 10 minutes.

03 While the zucchini is sitting, brown the ground meat in olive oil in a frying pan. Add salt and Tex-Mex seasoning. Let it cook until most of the liquid has evaporated.
04 Blot off the drops of liquid with paper towels. Place the halves in a greased baking dish.

05 Mix a third of the cheese into the ground beef. Add finely-chopped cilantro (optional).

06 Divide the ground beef and cheese mixture evenly among the zucchini boats. Sprinkle the remaining cheese on top. Bake in the oven for 20 minutes or until the cheese begins to brown. Take the zucchini out and let it cool for five minutes.

07 Mix oil, vinegar, salt and pepper into a simple vinaigrette. Prepare the salad and serve alongside the zucchini boat.


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Friday


Breakfast

Veggie keto scramble

Ingredients

  • 1 tbsp butter
  • 1 oz. mushrooms, sliced
  • 3 eggs
  • 1 oz. (3 tbsp) red bell peppers, diced
  • salt and ground black pepper
  • ¼ cup parmesan cheese, shredded
  • ½ (¼ oz.) scallion, chopped



Instructions 

01 Heat the butter in a large frying pan on medium heat. Add the sliced   mushrooms, chopped red peppers, season with salt and pepper, and fry until soft.

02 Crack the eggs straight into the pan and stir right away so everything gets well   incorporated.

03 Move spatula across bottom and side of the skillet to form large, soft curds.   Cook until no visible liquid egg remains, but the eggs are not dry.

04 Put the scramble on a plate and top with shredded parmesan and scallions.

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Lunch

Keto Tex-Mex stuffed zucchini boats



Ingredients

  • 1 lb ground beef or ground turkey
  • 2 tbsp olive oil or butter
  • 1 tsp salt
  • 2 tbsp Tex-Mex seasoning
  • 1 tsp salt
  • ½ cup (¼ oz.) finely chopped fresh cilantro (optional)
  • (14 oz.) zucchini
  • 1 tbsp olive oil
  • 1 cup (4 oz.) Pepper Jack cheese, shredded
Serving
  • 7 oz. (5½ cups) lettuce
  • 4 tbsp olive oil
  • ½ tbsp red wine vinegar or white vinegar 5%
  • salt and pepper





Instructions

01 Preheat your oven to 400°F (200°C).

02 Split each zucchini in half, lengthwise, and remove the seeds. Sprinkle with salt and let sit for 10 minutes.

03 While the zucchini is sitting, brown the ground meat in olive oil in a frying pan. Add salt and Tex-Mex seasoning. Let it cook until most of the liquid has evaporated.
04 Blot off the drops of liquid with paper towels. Place the halves in a greased baking dish.

05 Mix a third of the cheese into the ground beef. Add finely-chopped cilantro (optional).

06 Divide the ground beef and cheese mixture evenly among the zucchini boats. Sprinkle the remaining cheese on top. Bake in the oven for 20 minutes or until the cheese begins to brown. Take the zucchini out and let it cool for five minutes.

07 Mix oil, vinegar, salt and pepper into a simple vinaigrette. Prepare the salad and serve alongside the zucchini boat.


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Dinner

Asian keto chicken stir-fry with broccoli


Ingredients

Spicy mayonnaise
  • ¾ cup mayonnaise
  • 2 tbsp hot sauce
  • 1 tsp garlic powder
Chicken stir fry with broccoli
  • 1¾ lbs boneless chicken thighs, thinly sliced
  • 2 tbsp olive oil or coconut oil
  • 1 tsp ground black pepper
  • 1 tsp garlic powder
  • 10 oz. (3 cups) broccoli, cut into small pieces
  • 2 tbsp tamari soy sauce



Instructions

  Spicy mayonnaise

01 Add the ingredients to a small bowl, and stir to combine.

  Chicken stir-fry with broccoli

01 Heat the olive oil in a wok or large frying pan, over medium-high heat. Add the   chicken, garlic powder, and pepper. Stir-fry for a few minutes, until the chicken   turns golden brown.

02 Add the broccoli and tamari soy sauce. Stir together for a couple of minutes   until  the broccoli is crisp, yet tender. Spoon into individual bowls, and serve with   the spicy mayonnaise on the side.

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Saturday


Breakfast


Jill’s cheese-crusted keto omelet


Ingredients

Omelet
  • 2 large eggs
  • 2 tbsp heavy whipping cream
  • salt and ground black pepper
  • ½ tbsp butter or coconut oil (optional)
  • 3 oz. (¾ cup) shredded cheese
Filling
  • 2 mushrooms, sliced
  • (1¼ oz.) cherry tomatoes, sliced
  • ½ cup (½ oz.) baby spinach
  • 2 tbsp cream cheese (optional)
  • 1 oz. deli turkey
  • 1 tsp dried oregano




Instructions

01 Whisk together eggs and cream in a bowl. Season with salt and pepper.

02 Heat the butter over medium heat in a non-stick frying pan. Spread out the cheese in an even layer in the pan, so it covers the entire bottom. Fry on medium heat until bubbly.

03 Carefully pour the egg mixture over the cheese and lower the heat. Cook for a few minutes without stirring.

04 Fill one half with mushrooms, tomatoes, baby spinach, cream cheese, turkey and oregano. Fry for a few minutes more.

05 When the egg mixture starts to set (it can still be quite loose on top, but not too loose), turn the empty half over the topping side, forming a crescent. Fry for a few more minutes and enjoy!

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Lunch

Asian keto chicken stir-fry with broccoli

Ingredients

Spicy mayonnaise
  • ¾ cup mayonnaise
  • 2 tbsp hot sauce
  • 1 tsp garlic powder
Chicken stir fry with broccoli
  • 1¾ lbs boneless chicken thighs, thinly sliced
  • 2 tbsp olive oil or coconut oil
  • 1 tsp ground black pepper
  • 1 tsp garlic powder
  • 10 oz. (3 cups) broccoli, cut into small pieces
  • 2 tbsp tamari soy sauce



Instructions

  Spicy mayonnaise

01 Add the ingredients to a small bowl, and stir to combine.

  Chicken stir-fry with broccoli

01 Heat the olive oil in a wok or large frying pan, over medium-high heat. Add the   chicken, garlic powder, and pepper. Stir-fry for a few minutes, until the chicken   turns golden brown.

02 Add the broccoli and tamari soy sauce. Stir together for a couple of minutes   until  the broccoli is crisp, yet tender. Spoon into individual bowls, and serve with   the spicy mayonnaise on the side.

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Dinner

Keto seafood chowder

Ingredients

  • 4 tbsp butter
  • 2 garlic cloves, minced
  • 5 oz. (1½ cups) celery stalks, sliced
  • 1 cup clam juice or vegetable stock
  • 1½ cups heavy whipping cream
  • 2 tsp dried sage or dried thyme
  • ½ lemon, juice and zest
  • 4 oz. (½ cup) cream cheese
  • 1 lb salmon, boneless fillets or other firm fish, pin bones removed, fillets cut into 1" pieces
  • 2 oz. (2 cups) baby spinach
  • 8 oz. shrimp peeled and deveined
  • salt and ground black pepper
  • ½ tbsp red chili peppers
  • fresh sage, optional for garnish



Instructions

01 Melt butter in a large pot over medium heat.

02 Add garlic and celery. Cook for about 5 minutes, stirring occasionally. Add clam juice, cream, cream cheese, sage, lemon juice and lemon zest. Let it simmer for about 10 minutes without lid.

03 Add the fish and shrimp. Simmer for 3 minutes or until fish is just cooked (should flake easily). Add the baby spinach and stir until wilted.

04 Season with salt and pepper to taste.

05 Garnish with fresh red chili and fresh sage before serving for extra flavor and splash of color.

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Sunday


Breakfast


Classic bacon and eggs

Ingredients

  • 8 large eggs
  • 9 oz. bacon, in slices
  • cherry tomatoes (optional)
  • fresh thyme (optional)


Instructions

01 Fry the bacon in a pan on medium high heat until crispy. Put aside on a plate. Leave the rendered fat in the pan.

02 Use the same pan to fry the eggs. Place it over medium heat and crack your eggs into the bacon grease. You can also crack them into a measuring cup and carefully pour into the pan to avoid splattering of hot grease.

03 Cook the eggs any way you like them. For sunny side up — leave the eggs to fry on one side and cover the pan with a lid to make sure they get cooked on top. For eggs cooked over easy — flip the eggs over after a few minutes and cook for another minute. Cut the cherry tomatoes in half and fry them at the same time.

04 Salt and pepper to taste. 

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Lunch

Keto seafood chowder

Ingredients

  • 4 tbsp butter
  • 2 garlic cloves, minced
  • 5 oz. (1½ cups) celery stalks, sliced
  • 1 cup clam juice or vegetable stock
  • 1½ cups heavy whipping cream
  • 2 tsp dried sage or dried thyme
  • ½ lemon, juice and zest
  • 4 oz. (½ cup) cream cheese
  • 1 lb salmon, boneless fillets or other firm fish, pin bones removed, fillets cut into 1" pieces
  • 2 oz. (2 cups) baby spinach
  • 8 oz. shrimp peeled and deveined
  • salt and ground black pepper
  • ½ tbsp red chili peppers
  • fresh sage, optional for garnish



Instructions

01 Melt butter in a large pot over medium heat.

02 Add garlic and celery. Cook for about 5 minutes, stirring occasionally. Add clam juice, cream, cream cheese, sage, lemon juice and lemon zest. Let it simmer for about 10 minutes without lid.

03 Add the fish and shrimp. Simmer for 3 minutes or until fish is just cooked (should flake easily). Add the baby spinach and stir until wilted.

04 Season with salt and pepper to taste.

05 Garnish with fresh red chili and fresh sage before serving for extra flavor and splash of color.

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Dinner

Garlic steak bite salad with tarragon dressing

Ingredients

Tarragon dressing
  • 13 cup mayonnaise or vegan mayonnaise
  • 2 tbsp water
  • ½ tbsp dried tarragon
  • ½ tbsp Dijon mustard
  • 1 garlic clove, pressed
Salad
  • 4 cups (8 oz.) leafy greens
  • 8 oz. cherry tomatoes
  • (7 oz.) avocado
  • 6 oz. cucumber
Garlic steak bites
  • 2 lbs flank steak or ribeye steaks or sirloin steaks, cut into 1" (2.5 cm) pieces
  • 2 tbsp ghee or butter
  • 3 garlic cloves, finely chopped
  • salt and ground black pepper, to taste



Instructions

01 Whisk together the dressing ingredients in a bowl and refrigerate.

02 Prep the salad as you please and arrange the veggies on a big serving plate or individual plates.

03 Heat a large frying pan on high heat. Add the ghee or butter, and once melted, add the meat and season generously with salt and ground black pepper. When the meat starts to get some color, add the garlic and mix it around. Fry just until the meat is browned on all sides. You don't want to overcook it; then the meat will get chewy.

04 Top the salad with the steak bites, garlic, and meat drippings from the pan. Drizzle the dressing on top or serve it on the side.












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