4-Day Ketogenic Cycle Challenge
Decide now to stimulate your metabolism and take the first steps towards more vibrant health.
In the final installment of this series on plant-based ketogenic eating, I propose a four-day cycle where your food proportions are 60-75% healthy fat, 20% protein, and 5% carbs.
Below you will find the menu for four days and there the quantities, calories and percentages of nutrients per serving.
Keep in mind when preparing recipes that they come with a number of servings, so depending on the number of people or if it is a food that lasts several days, it is important to keep the corresponding proportions.
Ketogenic cycle menu for 4 days
Day 1
Breakfast
Chocolate and chia seed pudding
Servings: 1
Preparation time: 5 minutes
Ingredients :
½ cup almond milk or water
¼ cup unsweetened coconut milk
¼ cup whole or ground chia seeds
5-10 drops of stevia
1 teaspoon stevia or other sugar-free powdered sweetener (xylitol)
1 tablespoon unsweetened cocoa powder
½ tablespoon unsweetened cocoa chips.
Preparation:
Combine all ingredients except the cocoa nibs. Allow to set for 10-15 minutes, but preferably overnight.
Sprinkle with chocolate chips before serving and enjoy.
Nutritional information per serving:
Calories 329; fat 25.6 grams; protein 9.5 grams; carbohydrates 6.3 grams.
Lunch
Salad with shiratake noodles or zucchini and chicory
Servings: 4
Preparation time: 15 minutes
Cooking: optional 3 minutes (if they are shiratake noodles)
Ingredients:
Vinaigrette:
1/3 cup avocado oil
¼ cup freshly squeezed lemon juice
1 teaspoon minced garlic
½ teaspoon granulated sugar substitute (xylitol, coconut blossom sugar)
Pepper and sea salt to taste
Salad:
4 cups zucchini spaghetti/ or 4 cups shiratake noodles heated in boiling water for 3 minutes
1 cup chicory or purple cabbage cut into strips
30 grams vegan parmesan cheese (In the food processor mix 3/4 cup raw cashews, 1/2 cup hemp seeds, 1/4 cup nutritional yeast, 1/2 teaspoon salt and 1/4 teaspoon garlic powder)
¼ cup chopped walnuts
¼ cup chopped curly parsley
Preparation:
- Mix the vinaigrette ingredients in a deep bowl
- In a medium bowl, gently mix the salad ingredients
- Pour vinaigrette over the salad and toss well until the vinaigrette and salad are well combined.
Nutritional information per serving:
Calories: 265; fat 25 grams; protein 6 grams; carbohydrates 5.5 grams.
Dinner
Spinach tabbouleh
Find the cauliflower rice recipe below
Servings: 3-4
Preparation time: 15 minutes
Cooking time: 5 minutes
Ingredients:
3 cups cauliflower rice
3 cups chopped spinach
1 cup cherry tomatoes, sliced
1 cup curly parsley, chopped
½ cup lemon juice
½ cup fresh mint, chopped
½ cup virgin olive oil
2 tablespoons virgin coconut oil
2 medium stalks of green onion, chopped
½ European cucumber, peeled and chopped
1 clove of garlic, minced
1 teaspoon salt
¼ teaspoon freshly ground black pepper
Preparation:
- Heat pot to medium heat
- Cook the cauliflower with a pinch of salt for 5 minutes or until crisp-tender. Stir occasionally. Remove from the heat and allow to cool.
- In a deep bowl, add vegetables and cauliflower rice. Mix well.
- In another bowl, mix well the garlic, lemon and olive oil. Add this mixture to the tabbouleh.
- Season to taste and toss well with a fork and salad spoon.
Nutritional information per serving:
Calories 245; fat 23.5 grams; protein 2.6 grams; carbohydrates: 5.4 grams.
|
Basic recipe for cauliflower rice Servings: 6. Preparation time: 5 minutes Cooking time: 10 minutes Ingredients: ½ cauliflower, leaves removed 1 cup full cream coconut 1 teaspoon flat parsley ¼ cup unsweetened shredded and dehydrated coconut salt to taste Preparation: 1. Shred the cauliflower and put it in the food processor. Use the “PULSE” function and press for 3 seconds about 5 times until you get the texture of rice grains. 2. In a pot, empty the cauliflower along with the other ingredients 3. Cook over medium heat until soft. Nutritional information per serving: Calories 84; fat 6.9 grams; protein 2 grams; carbohydrates 4.5 grams |
Day 2
Breakfast
High protein breakfast
Servings: 2
Preparation time: 5 minutes
Ingredients :
200 grams of tofu cheese
1 scoop or the indicated measurement of protein powder
1 cup unsweetened coconut milk
2 tablespoons of hemp seeds
15 grams of almonds
1 tablespoon cocoa powder
1 tablespoon chia seeds
15 drops of liquid stevia
Preparation:
- Blend all ingredients until a firm consistency is achieved.
- Can be stored in the refrigerator for up to a week.
Nutritional information per serving:
Calories 337; fat 20.5 grams; protein 28 grams; carbohydrates 12.5 grams.
Lunch
Caesar salad
Servings: 4
Preparation time 5 minutes
Ingredients:
12 cups chopped romaine lettuce
¼ cup hemp seeds
1 very ripe Hass avocado
3 cloves of garlic, chopped
3 tablespoons lemon juice
2 tablespoons of water
1 tablespoon of capers
1 tablespoon of caper water
2 teaspoons Dijon mustard
Sea salt and pepper to taste
Preparation:
- Blend all ingredients except hemp seeds and romaine lettuce until smooth.
- Pour into a deep container, add the hemp seeds and stir.
- In another large container, distribute the lettuce leaves and add the vinaigrette until well covered.
Nutritional information per serving:
Calories 168; fat 12.5; protein 6.6 grams; carbohydrates 5.2 grams.
Dinner
Gazpacho
Servings: 6
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients:
1 cup of virgin olive oil
2-4 tablespoons curly parsley, chopped
2-4 tablespoons fresh basil, chopped
2 tablespoons of cider vinegar
2 tablespoons freshly squeezed lemon juice
4-5 juicy tomatoes, diced
2 stalks of green onion, chopped
2 cloves garlic, peeled
2 medium Hass avocados, peeled and halved
1 large European cucumber, diced
1 green and 1 red bell pepper, cut in half without stem or seeds
1 small red onion, peeled and chopped
¼ teaspoon salt
Freshly ground black pepper
Preparation:
- Preheat the oven to 200°C and line a baking tray with non-stick paper.
- Arrange the green and red peppers on the baking sheet, cut side down, and bake for 20 minutes or until the edges begin to darken and the skin begins to wrinkle. Remove from the oven and allow to cool. Then, remove the skin.
- Blend the onion, tomatoes, avocados, bell peppers, parsley, basil, lemon juice, olive oil, garlic, vinegar, salt and pepper until smooth.
- Add the green onion and cucumber and mix.
- Season to taste
Nutritional information per serving:
Calories 528; fat 50.8 grams; protein 7.5 grams; carbohydrates 8.5 grams.
Day 3
Breakfast
Green Chocolate Smoothie
Servings: 2
Preparation time: 5 minutes
Ingredients:
100 grams of chopped spinach
1 cup coconut cream
½ cup frozen berries
¼ cup cocoa powder
1 tablespoon granulated sugar substitute
Preparation:
Blend the ingredients until smooth.
Nutritional information per serving:
Calories 362; fat 33.5 grams; protein 7.5 grams; carbohydrates 7.6 grams.
Lunch
Spinach and strawberry salad
Servings: 4
Preparation time: 10 minutes
Ingredients:
For the salad
140 grams of baby spinach
¼ cup sliced almonds
1 cup sliced strawberries
For the vinaigrette
¼ cup avocado oil
2 tablespoons balsamic vinegar
½ teaspoon vanilla extract
½ teaspoon liquid stevia
1/8 teaspoon garlic powder
1/8 teaspoon paprika
1/8 teaspoon sea or Himalayan salt
Preparation:
- Combine the salad ingredients in a deep bowl.
- Stir together the vinaigrette ingredients and pour over the salad.
Nutritional information per serving:
Calories 75; fat 5 grams; protein 2.7 grams; carbohydrates 6.3 grams.
Dinner
Creamy green soup
Servings: 4
Preparation time: 5 minutes
Ingredients:
2 cups spinach leaves
¼ cup vegetable broth
½ cup European cucumber
½ cup red paprika
1 clove of garlic
1 Hass avocado
1 green onion
1 tablespoon lemon juice
1 tablespoon soy seasoning
Freshly ground pepper to taste
A pinch of chili powder (optional)
Preparation:
Blend all ingredients until smooth and creamy.
Nutritional information per serving:
Calories 95; fat 7.6 grams; protein 2.1 grams; carbohydrates 6.7 grams.
Day 4
Breakfast
Vanilla stew
Servings: 2
Preparation time: 15 minutes
Ingredients:
½ cup shelled hemp seeds
2/3 cup unsweetened coconut milk
1 tablespoon chia seeds
2 teaspoons of stevia powder or other sugar substitute
A pinch of finely ground Himalayan salt
½ teaspoon vanilla extract
Preparation:
- In a deep bowl, mix all the ingredients.
- Cover and refrigerate for 8 hours or overnight.
- Add a little milk the next day and serve.
Nutritional information per serving:
Calories 408; fat 347 grams; protein 15.3 grams; carbohydrates 9.1 grams.
Lunch
Tofu Salad
Servings: 4
Preparation time: 10 minutes
Ingredients:
1 block of firm cheese-type tofu, squeeze a little to remove moisture
¼ cup finely chopped celery
½ cup nori seaweed sheets cut into strips
¼ cup chopped carrots
½ teaspoon of Kelp seaweed powder
1 teaspoon onion powder
1 teaspoon freshly squeezed lemon juice
Salt and pepper to taste
Celery sticks to accompany
Preparation:
- In a deep bowl, combine all the ingredients (except the Nori seaweed strips and celery sticks) until well mixed.
- Crumble the Nori seaweed sheets over the salad
- Serve accompanied by celery sticks
Nutritional information per serving:
Calories 119; fat 5 grams; protein 10 grams; net carbs 5 grams.
Dinner
Eggplant stew
Servings: 8
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients:
½ cup sun-dried tomatoes
¼ cup toasted and flaked almonds
¼ cup mint leaves
2 tablespoons light oil
4 cloves garlic, minced
2 small red bell peppers, seeded and diced
1 large eggplant, peeled, diced and salted
1 medium red onion, chopped
½ teaspoon ground coriander seeds
¼ teaspoon cayenne pepper powder
Salt to taste
Freshly ground black pepper, to taste
Preparation:
- Preheat a wok or frying pan to high temperature
- Add the oil, lift the pan and stir to distribute the oil.
- Sauté the peppers and eggplant for one minute. Spread the vegetables across the pan for another minute to seal.
- Add garlic and onion; cook for another two minutes.
- Add salt and pepper, stir the vegetables for 1-2 more minutes to seal the seasonings.
- Add the mint leaves, tomatoes and almonds; mix well.
- Adjust spices and seasonings
- Stir one last time and serve.
Nutritional information per serving:
Calories 99.86; fat 6.4 grams; protein 2.42 grams; carbohydrates 8.9 grams .
List of ingredients and where to get them
Most of the vegetables are obtained at Surtifruver or in the square (or from friends who share their gardens)
Cauliflower
Lemons
Baby spinach
Cherry tomatoes
Long-life tomatoes (very juicy)
Flat parsley
Curly parsley
Watercress
Long onion
Red onion
European cucumber
Green paprika
Red paprika
Green or yellow zucchini
Chicory
Celery
Capers
Garlic
Chives
Carrot
Eggplant
Dehydrated tomatoes
Avocado
Capers
Romaine lettuce
Mint
Basil
Red fruits such as blueberries, raspberries and strawberries
Condiments
The following condiments and spices can be found at the supermarket unless otherwise noted.
Himalayan salt or sea salt (health food stores)
Black pepper
Olive oil
Virgin coconut oil
Cumin
Ground coriander seeds (El granel)
Paprika
Cayenne pepper
Mustard
Nutritional yeast (Fit2go Warehouse, Bogotá)
Important ingredients to always have on hand
Shiratake Spaghetti (Fit2go Warehouse)
Unsweetened coconut milk
Coconut cream
Dehydrated and sugar-free shredded coconut (Fit2go Warehouse, Bogotá)
Unsweetened cocoa powder (Fit2go Warehouse, Bogotá)
Firm tofu
Sliced almonds
Vegetable protein (vanilla flavor and sugar-free) (Fit2go Warehouse, Bogotá)
Hemp seeds (Fit2go Warehouse, Bogotá)
Chia seeds
Nori seaweed
Unsweetened almond milk
Sugar-free chocolate chips (Fit2go Store and other natural product stores)
Kelp Seasoning (Fit2go Warehouse)