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How To Count Macros To Lose Fat and Gain Muscle

Kyran Doyle



how to count macros

You’ve probably heard that counting macros is a good way to help build muscle and lose fat.

In fact once you get your macros right you can actually be more flexible with your eating.

That’s right. As long as you are sticking to the right amounts of macros for your goals you can eat some foods that aren’t necessarily classed as “healthy” and still lose weight and build muscle.

This is known as flexible dieting and has been getting a lot of attention recently.

And for good reason.

Put simply, if you are getting the right amounts of protein, fats and carbs (macronutrients) you will start to improve your body composition.

Once you know how to calculate your macros, keeping track of them on a daily basis is pretty simple.

In this article you will learn how to calculate your macros and then keep track of them moving forward.


How To Count Your Macros

The first thing you need to do to start tracking your macros is to figure out how many macros you actually need to be eating to hit your goals.

Thankfully calculating your macros is pretty simple.

With a little maths you can calculate fairly accurately how many macros you need on a daily basis.

The process to calculate your macros is:

  1. Calculate your calories
  2. Calculate your protein
  3. Calculate your fats
  4. Calculate your carbs
  5. Monitor and adjust based on your results

It’s as simple as that. Follow the steps in this article to calculate how much of each of these you need to be consuming.


1. Calculate Your Calories

calculate your calories

Calories are the starting point of any diet plan.

Because the amount of calories you consume will have the biggest effect on your weight loss or gain.

We’ve all been told that we need to eat healthy in order to lose weight. While there are lots of benefits to eating a clean healthy diet, it isn’t going to necessarily make you lose weight

When it comes to weight loss the types of foods you eat don’t matter as much as the amount of calories you consume.

The only way to lose weight is to put yourself in a calorie deficit.

That means that you eat less calories than your body requires to perform your day to day tasks.

When your body doesn’t have any more food to get energy from, it has to convert your fat stores into energy.

So from that standpoint 100 calories of chocolate is the same as 100 calories of broccoli.

To highlight this point Professor Mark Harb ate a diet that consisted of Twinkies, Dorritos and Oreos and lost up to 27 pounds.

Now, I’m not recommending that you follow a diet based on junk food but that story does highlight an important point.

If you consistently consume less calories that you burn you will lose weight. Regardless of where those calories come from.

The same is true on the other hand. If you are looking to put on weight you will need to consume more calories than you burn to put yourself in a surplus.

If you want to put on muscle you need to be in a slight calorie surplus. This is referred to as bulking in fitness circles.

So now that we have gone over the importance of calories. Let’s talk about how to calculate the amount you need.


Calorie Needs

Everybody’s caloric needs are different as there are a lot of factors that contribute to the amount of calories you burn in a day.

So keep this in mind. No one equation is going to be 100% accurate for your needs, you might need to tweak it slightly depending on your results.

To calculate your calories you first need to calculate your Basal Metabolic Rate (BMR).

Your BMR is the the rate at which the body uses energy while at rest to maintain vital functions such as breathing and keeping warm.

Put simply this is the base amount of calories that your body requires to produce energy needed to keep your body functioning.

To find your BMR use the following equations ( I have included the equations for kg and lbs):


BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years).

BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)


BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years).

BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in Yrs)

Once you have this figure you know the amount of calories that you require just to survive.

But this doesn’t take into account the energy that you burn throughout the day from working out and even smaller things like if you’re on your feet all day at work or if you have to walk to the bus stop, etc.

All of these factors combined with your basal metabolic rate make up your Total Daily Energy Expenditure (TDEE).

You can figure out your TDEE by multiplying your BMR by your level of activity:

  • If you rarely exercise, multiply your BMR by 1.2
  • If you exercise on 1 to 3 days per week, multiply your BMR by 1.375
  • If you exercise on 3 to 5 days per week, multiply your BMR by 1.55
  • If you exercise 6 to 7 days per week, multiply your BMR by 1.725
  • If you exercise every day and have a physical job or if you often exercise twice a day, multiply your BMR by 1.9

The number that you get by multiplying your BMR by your level of activity is the amount of calories you need on a daily basis to maintain weight.


How To Calculate Calories For Weight Loss?


count calories for weight loss

If you are looking to lose some fat you simply need to eat less than your TDEE.

To lose weight you need to be in a caloric deficit. This means that your body is using more energy than you are giving it through food.

Your body then looks for other places to get energy, which is your fat stores.

Lets say that your TDEE was at 2800, so you are burning 2800 calories of energy from your daily activities. If you eat a diet that consists of 2300 calories you are in a 500 calorie deficit.

To lose one pound of body fat per week you need to put yourself in a 500 calorie deficit every day.

If you are looking to lose weight, subtract 500 calories off of your TDEE before calculating you major macronutrients.

Being in a 500 calorie a day deficit will result in around 1 pound of weight loss per week.

Being in a caloric deficit will make you lose weight. However if you are looking to improve your body composition and build some muscle you will need to make sure you are getting enough of each macronutrient as well as your caloric intake.


2. Calculate Your Protein

calculate protein

Protein is the most important of the three macronutrients (proteins, carbs and fat) and that is why we calculate it first.

Protein helps you to:

Put simply high protein diets are much more beneficial than low protein diets, especially if you are working out and training regularly.

So how much protein do you actually need to eat?

Research has shown that between 0.8 and 1.2 grams of protein per pound of body weight per day is a good amount.

If you are more overweight eg. 25% body fat and higher for men and 30% and higher for women, you need to go calculate your protein needs from your lean body mass. Your lean body mass is the amount of weight you carry on your body that isn’t fat.

To do this you will need to have a rough idea of your body fat percentage. If you don’t fall into this category you can skip to the next section.

You can use the tools here to calculate your body fat percentage or you can estimate yours visually.

Compare yourself to the charts below.

body fat percentages men

body fat percentages women


To calculate your lean body mass you take your weight eg. 230 pounds and multiply that by your body fat percentage. eg 30%

230 x 30% = 69

That gives you the amount of your weight that is fat.

You then need to subtract that amount from your total weight to get your lean body mass.

230 – 69 = 161 pounds of lean body mass.

So you would aim for about 161 grams of protein per day.

If you think that number seems like a lot you might want to try increasing your protein intake with protein powder. Check out this article by Health Trends of the best protein powder.

Now that you have calculated your protein you need to move onto the next macro.

3. Calculate Your Fat

calculate fat macro

It was only a short time ago that magazines and health gurus were pushing out content that said eating fat made you get fat.

Low fat diets were everywhere.

Yes, lowering your fat intake can help you lose weight, as it drastically reduces your caloric intake.

The reason behind that is there are more calories in 1 gram of fat than there are in 1 gram of protein or carbs.

Here’s how they weight up:

Protein = 4 calories/gram

Fat = 9 calories/gram

Carbs = 4 calories/gram

You can see how cutting fats out of your diet could help you lose weight as you are removing more calories than you would be if you cut out protein or carbohydrates.

However removing all fats is not necessarily the most healthy or beneficial way to go about things.

With that said overeating fat isn’t a good idea especially when it comes to saturated fats.

Basically fat is an essential part of your diet but you don’t want to go overboard with it. You want to eat a moderate amount that allows you to maximise your health and still stay on top of your calories.

Around 0.3 grams of fat per pound of body weight is a suitable amount for most people.

Fat is essential to your diet. With that said after you hit your fat requirements, extra fat is not going to benefit your performance in the gym.

Carbs on the other hand are a direct source of energy and can correlate to better athletic performances.

This is dependant on you. If you like eating nuts and peanut butters and higher fat foods, you can go a little higher on fats but you will be lowering the amount of carbs that you can eat to fit into your calories as a result.


4. Calculate Your Carbs

calculate carbohydrate

These days there has been a lot of hype around low carb diets.

You might have heard that the best way to lose fat is to cut out all of the carbs from your diet.

While it can work, it’s not always the most pleasant way to go about things. There are ways to get lean and still consume carbs.

As long as you stick to your calories you can eat as many carbs as you like and not put on fat.

If you exercise regularly, lift weights, are fairly healthy and are in a normal body fat range you will benefit from having more carbs than less.

Carbs are your major source of fuel and if you are looking to gain strength and muscle or perform better athletically, they are extremely beneficial. They aren’t going to hinder your fat loss unless you are eating an excess amount of them and exceeding your daily caloric needs.

Calculating your carbs is simple, you just need to assign your remaining calories to them.

Here’s how you do it.

So we have already calculated our calories, protein and fat intake.

And we know that 1 gram of protein is equal to 4 calories and 1 gram of fat is equal to 9 calories.

  1. Multiply your protein intake by 4
  2. Multiply your fat intake by 9
  3. Add these two numbers together and then subtract that number from your goal calories. This will give you the calories you have remaining for carbs
  4. Divide the remaining number by 4 to get the total in grams of carbs that you should eat every day.

Let’s break that down with an example.

Bob weighs 180 pounds and his TDEE is around 2600 calories to maintain his body weight.

As a result of that Bob needs to eat 180 grams of protein and 54 grams of fat per day.

1. Multiply protein by 4

180 x 4 = 720

2. Multiply fat by 9

54 x 9 = 486

3. Add two numbers together then subtract from your total calories

720 + 486 = 1206, then 2600 – 1206 =  1394 calories remaining for carbs

4. Divide the remaining number by 4

1394 / 4 = 349 grams of carbs per day.

So Bob’s macros would be:

  • 180 grams protein
  • 54 grams of fat
  • 349 grams of carbs

Per day*

Now, it’s your turn. Plug your numbers into the equation to find your macros.


5. Monitor Your Bodies Response and Adjust

how to count macros

You’ve just learned how to accurately count your macros. Understanding macros gives you control over whether you lose or gain weight.

That said the formula’s above may not work perfectly for you right out of the box. There’s just to many factors that come into play. For example your metabolism may be faster or slower than the formulas assume, or you may have under or overestimated the amount of energy you burn in your day to day actions.

So you will need to monitor your results and tweak your macros accordingly.

When you’re starting out you should weigh yourself first thing in the morning on an empty stomach.

Monitor this weight over the first week to two weeks and evaluate.

Generally this is the case:

If you’re trying to lose weight but aren’t you either need to eat less or move more.

If your weight isn’t dropping you are probably eating more calories than you are burning. If you are already doing a couple of sessions of cardio a week the first place you should look is your carbs. Try dropping your carbs slightly and monitor the results. Start nice and slow and drop increments of around 10 – 15 grams per day.

If you are trying to gain weight but aren’t you probably just need to eat more.

If you are putting in good hard sessions in the gym but your weight won’t go up try increasing your daily caloric intake by 5%. After a couple of weeks monitor your results and adjust again if necessary.

Most “hardgainers” just don’t eat enough on a daily basis. It’s that simple.

The most important part of counting macros is tracking your results and making slight adjustments moving forward.



Counting your macros is the best way to accurately control your body composition.

It might seem like a lot of fuss to go through, but if you’re looking to get the most out of your workouts and diet, counting macros is worth the effort.

Follow the steps laid out in this article to get started on your macro counting journey.

What’s your take on counting macros? Have anything else to share? Let me know in the comments below!



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121 Easy Keto Snacks To Cure Your Cravings (Sweet & Savoury)

Kyran Doyle



keto snack ideas

wIf you’re looking for some different types of keto snacks you’ve come to the right place. I got tired of eating the same old foods day in and day out so I decided to find the best keto friendly snack recipes online and put them together in the one place.

The ketogenic diet is a widely popular diet that is attracting more and more people because of its ability to turn your body into a fat burning machine.

There are many potential benefits to a low carb (keto) diet including weight loss, health and performance increases.

The keto diet is designed specifically to put your body into ketosis, where your body starts using fat for energy.

For the keto diet to work it is important that you don’t go over your carb limits.

This can be a problem if you’re like I was and have a sweet tooth, or are prone to snacking.

A great way to make sure you stay on track on your diet and don’t fall out of ketosis is to have some keto friendly snacks at the ready.

Whether you’ve been following the keto diet for years or are just getting started this list of 120 keto snacks will make sure that you always have a keto snack option available when you get the munchies.

Free bonus: Download this entire list as a PDF. Easily save it on your computer for quick reference so you’re never stuck without a keto snack. Includes 10 bonus ideas not found in this post.

Browse snacks by category: Click any of the links below to jump to each category. Or just keep scrolling to read the full article.

Easy Keto Snacks
Sweet Keto Snacks
Savoury Keto Snacks
Fat Bombs
Keto Cookies
Keto Smoothies



Easy Keto Snacks – No Preparation

no preparation keto snacks

We’ve all been there before. You’re in a rush or busy doing things but you need a quick snack. It’s easy to be tempted by higher carb snacks especially if you are out and about or don’t have anything keto pre-prepared.

One of the biggest reasons people fall out of ketosis and break their diets is getting caught out and not having something keto friendly at the ready.

It might just be one cookie at the office but that can be a slippery slope that leads to binging.

Knowledge is power. When you understand what your options are for an easy keto snack it makes it a whole lot easier to stay strong with your diet.

A lot of these snacks you could pick up from a convenience store if you are away from home and the others can be good options to stock up your cupboard with.

You can never have too many quick keto snacks at the ready. Keep some in your draw at work and no your options when you’re on the road.

With this list you’ll never be short of an easy keto friendly snack.



1) Nuts

Almonds, Peanuts, walnuts, pecans and macadamias are all great high fat, low carb keto friendly snacks when eaten in moderation. However if you are crushing cashew butter at all hours, you might be in for some trouble.


keto pork rinds

2) Pork Rinds

Pork rinds are a great on the go keto friendly snack option. You can make your own or buy a variety of flavours in stores. And best of all they’re naturally carb free!


keto diet seeds

3) Seeds

Sunflower, chia, pumpkin and flax seeds work well as a snack on their own or can also be turned into a quick and easy trail mix if you’re on the go.


120 keto snack ideas


4) Cherry Tomatoes

Eaten in moderation cherry tomatoes are a delicious keto friendly snack to enjoy.


jerky keto snacks

5) Jerky

The perfect quick, high protein snack for any keto dieters arsenal. Jerky is one of my favourite on the go snacks and can be easily paired with other high fat foods to add some variety.



6) Sardines

High in fats and proteins sardines are an easy keto snack. They’re not my favourite food in the world but I know a lot of keto dieters love them, so they had to be part of the list.


Peanut Butter keto snack

7) Nut Butter

Grab your veggie sticks and start dipping! Nut butters are an easy and tasty snack, when you’re running low on time.


keto snack pickles

8) Pickles

Not only are pickles a great addition to burgers, they make a really quick and easy keto friendly snack. You can also try making your own pickles and adding different flavours.



9) Olives

Not everybody likes olives, I personally do and they are great to snack on with such a low carb content.


Bacon ketogenic snack

10) Bacon

Who doesn’t love bacon! In fact Dan Quibell did an experiment where he only ate bacon for 30 days straight.


pepperoni slices

11) Pepperoni Slices

Just like bacon, pepperoni is good anytime. You can even try combining it with other high fat foods like olives and cheeses.


hummus keto snack

12) Keto Friendly Hummus

Traditional hummus is loaded with carbs but there are a few low carb versions out there to add a bit of flavour to your veggie snacks. Happy dipping!


dark chocolate

13) Dark Chocolate

Normal store bought chocolate is a big no no for a keto diet. Dark chocolate is a great way to get that chocolate fix. Look for higher cocao percentages, normally anything above 86% is good.


sugar free jello snack

14) Sugar Free Jello

If you’ve got a sweet tooth than sugar free jello is a great snack to get your fix.


Sweet Keto Snacks

keto snacks sweet


If you have a bit of a sweet tooth, and lets face it we all get cravings from time to time, you’re going to need something sweet and keto friendly.

Don’t go reaching for the carb filled block of chocolate or ice cream. With a little preparation you can have a sweet snack or dessert that doesn’t kick you out of ketosis.

The key is to plan ahead. If you know you’re the type of person to crave sweet, sugary foods it might be a good idea to have some sweet keto snacks pre made and at the ready for when those cravings kick in.

Yes is is possible to have cake and other tasty treats on the keto diet, you just need to be smart about it and use some keto friendly alternative ingredients.

These recipes take the hard work out of it for you. They’re all loaded with healthy fats and low on carbohydrates.

If you need a quick sweet keto snack or something that you can prepare and save for later, you’ll find something you love here.


roasted cinnamon vanilla cashews

15) Roasted Cinnamon Vanilla Cashews

These roasted cinnamon vanilla cashews are easy, but take a long time in the oven (and are totally worth it). I’m tempted to say a dehydrator might work, but I haven’t tested it yet, so I can’t be sure! Recipe from:



16) Easy Keto Chocolate Mousse

Add healthy fats to your low carb diet while eating a rich and creamy keto chocolate mousse. This low carb dessert doubles as a fat bomb, and fits the macros for a fast high fat recipe. Recipe from:


chocolate avocado pudding

17) Chocolate Avocado Pudding

Love avocado and love pudding? Why have just one when you can have both with our Chocolate Avocado Pudding recipe. After all, two is better than one! You’ll not only be indulging in a chocolatey pudding, but you’ll be getting in your fats from the avocado. Could there be a more perfect dessert?! Recipe from:


ketogenic cocoa butter blondies

18) Cocoa Butter Blondies

I do warn you; this recipe might be something for you to fall in love with. Because every version I’ve prepared turned out beyond delicious. Recipe from:


keto friendly pancakes

19) Pancakes with Almond Flour & Coconut Flour

These 6-ingredient keto low carb pancakes with almond flour and coconut flour are so easy, fluffy, and delicious. Paleo and gluten-free, too! Recipe from:


pistachio shortbread cookies

20) Pistachio Shortbread Cookies

Rich and buttery shortbread, studded with sweet, nutty pistachios, these easy keto Pistachio Shortbread Cookies are coffee’s new BFF! Low carb, keto, atkins and gluten free too – but nobody has to know these aren’t loaded with sugar and carbs! Recipe from:


lemon sugar cups

21) Lemon Sugar Cookie Cups

Can we even call them sugar cookies? Is that allowed? Well, they are sugar cookie-esque so I am going with it. And since lemon is so timely for Spring and Easter recipes, I wanted lemon sugar cookie cups filled with a rich lemon pastry cream. Recipe from:


keto snacks sweet lemon poppy seed cupcakes

22) Lemon Poppy Seed Cupcakes

These Ketogenic Lemon Poppy Seed Cupcakes are not only low carb, but the high fat makes them the perfect fat bomb to keep to you fuelled for hours. Recipe from:


low carb bulletproof coffee cake

23) Bulletproof Coffee Mug Cake

I am not into the bulletproof coffee practicing, but I do like and do consume its ingredients on a regular basis. That is why I needed to come up with a solid form of bulletproof coffee. Doing so, I put together the mug cake that is about as quick and simple to make as the coffee. Recipe from:


grain free lemonade doughnuts

24) Grain-free Lemonade Doughnuts

A couple minutes prepping the ingredients, half an hour in the kitchen, and voila! A healthy (meat-free) birthday dessert. Recipe from:



25) Caramelised Coconut Chips

A couple minutes prepping the ingredients, half an hour in the kitchen, and voila! A healthy (meat-free) birthday dessert. Recipe from:


almond joy bars

26) Almond Joy Bars

This recipe is one of the first healthy desserts that I made after starting on my sugar-free diet a few years ago and it’s been one of our favourites. Recipe from:


poppy seed keto muffins

27) Poppy Seed Muffins

If you’re not the biggest fan of the pancake muffins, why not try these poppy seed muffins instead? These muffins work great when served with cream cheese to add a little extra fat to your diet. Recipe from:


keto brownies

28) Keto Brownies

These Keto Brownies are made with just 8 ingredients and are a fantastic low-carb dessert. Yes, you can follow a low-carb diet and still satisfy your chocolate cravings! Recipe from:


blueberry lemon bread

29) Blueberry Lemon Bread

This Keto Blueberry Lemon Bread recipe is as simple as it gets. All you need to do is throw the low-carb ingredients in a blender, transfer to a pan, then bake. Making this homemade bread recipe is close to effortless. Recipe from:


chocolate kale chips keto snacks sweet

30) Chocolate Kale Chips

Can’t get enough kale? Neither can I. And this recipe involves chocolate. Crunchy and chocolate, what could be better? Replace the maple syrup with alcohol-free stevia, and you’re golden! Recipe from:


Savoury Keto Snacks

Savoury keto snacks


keto muffins

31) 1 Minute Keto Muffins

1 minute keto muffins are my latest go-to recipe. They only require 4 ingredients and are ready in 1 minute. Not only that, I have been experimenting with them by adding other ingredients to make them sweet or savoury. Recipe from:


easy low carb pizza dip

32) Easy Pizza Dip

What makes any dip great is the layers, the combination of flavors and each bite that hits the spot every time! This dip is no different. It requires minimal work, but is guaranteed to impress even the finest of palates. Recipe from:


cheesy spinach stuffed chicken breast

33) Loaded Cauliflower

Try this healthy loaded cauliflower casserole. Made with butter, sour cream, chives, cheddar cheese and bacon, it’s the ultimate in low carb comfort food! Recipe from:


cheesy spinach stuffed chicken breast

34) Cheesy Spinach Stuffed Chicken Breast

This crowd pleasing keto cheesy spinach stuffed chicken breast recipe is so incredibly tasty that nobody will care (or even believe) that it’s low carb and gluten free! A sneaky and delicious way to pack some healthy greens into your family’s dinner menu Recipe from:


super sausage rolls

35) Super Sausage Rolls

These are great served hot or cold – a great portable snack this summer or to put in the kids lunch boxes. Try them with some LCHF tomato sauce and you have yourself a winner! Recipe from:


macadamia nut hummus keto

36) Macadamia Nut Hummus

This is a Hawaiian-style hummus that is great to use as a spread on thinly sliced snack bread or as a dip for vegetables. Recipe from:


ground beef jerky

37) Ground Beef Jerky

We all know that meat is a perfect low carb keto snack because it has zero carbs. Here’s how to make ground beef jerky with or without a jerky gun. Simply season the meat, press into thin strips, then dehydrate. A perfect low carb snack! Recipe from:


pork rind tortillas

38) Pork Rind Tortillas

Making these tortillas is super easy! Basically, you puree everything in a food processor and then cook them like very thin pancakes! The recipes makes about 12 six inch tortillas, so they come out to be less than 1 carb per tortilla! Recipe from:


ketogenic chicken skin chips

39) Chicken Skin Chips

Chips made from root vegetables or kale are all well and good, but once you’ve tried chicken skin chips they’ll be the only chip you crave. Recipe from:


zucchini cheese

40) Zucchini Cheese

If you are dairy-free, have a big ‘ol garden zucchini, or are working to include vegetable diversity into your meals, then this recipe is for you. Simple and nutritious, ingredients list to a total of five to eight whole foods. Recipe from:


paleo scotch eggs

41) Scotch Eggs

I make my Paleo Scotch Eggs for school lunches, but we also eat them for breakfast and dinner. They are such a powerhouse of nutrition and are sturdy and portable. Recipe from:


low carb fathead rolls

42) Fathead Rolls

Are you in love with the popular fathead pizza dough? Then you will absolutely adore these keto fathead rolls. Use them for anything! Raised, soft, and delicious. Recipe form:


mini pumpkin spice muffins

43) Mini Pumpkin Spice Muffins

In less than half an hour, you can have a generous batch of mini pumpkin spice muffins. This is a great quick breakfast or snack. Recipe from:


Keto Friendly Crispy Cheddar Cheese Chips

44) Dippable Crispy Cheddar Cheese Chips

perfect for Super Bowl parties and other types of parties, too. They hold up nice for dipping, and you can store them in a plastic bag for up to a week with a paper towel inside to absorb any extra grease. Recipe from:


swedish meatballs keto snack

45) Swedish Meatballs

These keto swedish meatballs are perfect over zoodles, and the sauce alone can be used over just about everything! Recipe from:


cheesy bacon bombs

46) Cheesy Bacon Bombs

These little morsels are just divine. It’s like biting into bacon wrapped cheesy bread that’s soft and gooey in the middle and nice and crunchy on the outside. Recipe from:


cheesy chorizo keto dip

47) Cheesy Chorizo Dip

This Keto Cheesy Chorizo Dip is a hearty dish full of bold flavor, spice and everything nice! The best part? Less than 1 carb per serving! Recipe from:


cheese shell taco cups

48) Cheese Shell Taco Cups

These Keto Cheese Shell Taco Cups are the easiest way to get your taco on…low carb style! Recipe from:


keto chicken meatloaf cups

49) Chicken Meatloaf Cups

These Keto Chicken Meatloaf Cups are one of the easiest Low Carb Dinners I’ve ever made! Want to add some extra flavor? Wrap them in bacon! Recipe from:


low carb keto snack

50) Bacon And Egg Mini Crustless Quiche

Bacon and Egg Mini Crustless Quiche is a little favourite of mine. Its super easy to make, and it keeps well in the fridge. It’s the perfect make ahead meal that’s super keto friendly. Recipe from:


bacon jalapeno poppers

51) Bacon Jalapeno Poppers

What makes this recipe so easy to make, but complex taste wise is the layers. Each bite is different, sometimes heavier on the cream cheese, sometimes heavier on the ground beef! Anyone who sees these will not only be impressed, but excited to dig in! Recipe from:


keto friendly zucchini fries

52) Zucchini Fries

This recipe is the ultimate side dish pairing perfectly with a lettuce wrap bacon cheese burger or a bowl of soup. Our zucchini fries are perfect for baking, frying, dipping and eating! Recipe from:


keto friendly cheesy cauliflower muffin

53) Cauliflower Muffins

These low carb, gluten-free, savoury muffins are made with cauliflower and cheese. They are great for an appetiser, snack, side dish or quick meal. Recipe from:


sausage stuffed keto muffins

54) Sausage Stuffed Mushrooms

The combination of the meat, cheese and onion in a low carb vehicle makes this recipe worth trying and making time and time again! Recipe from:


sardine stuffed avocado

55) Sardine Stuffed Avocado

Stuffed avocados are quick to prepare and low in carbs. I use all kinds of different fillings and this one is my favourite! Recipe from:


bacon and egg cups

56) Bacon and Egg Cups

For anyone trying to get their fat intake up while keeping their other macros down, try having a couple of these for breakfast. You will be in keto heaven in no time! Recipe from:


keto cheese crackers

57) Cheese Crackers

I’m so excited to have a crunchy Low Carb Cheese Crackers Recipe that’s Keto friendly! I’ve started the Keto plan 8 days ago and so far I have lost a pound a day! Recipe from


keto friendly griddle cakes

58) Griddle Cakes

These Keto Griddle Cakes are super easy to make once you have the basics down. You can mix and match different ingredients to achieve any flavor combination you can think of. Recipe from:


avocado fries

59) Avocado Fries

Have you been craving fries with lots of fat, but nearly 0 carbs? Avocado fries are the answer! They’re simple to make and can be enjoyed by anyone. They have the same crispy outside and soft inside as regular french fries! Recipe from:


green bean fries

60) Green Bean Fries

Dress up some green beans and bake them in a delicious Parmesan crust to create Green Bean Fries! Recipe from:


crunchy kale chips

61) Crunchy Kale Chips

Kale chips are a miracle! From a tough, bitter leaf, kale turns into a delicate and crunchy chip before your very eyes and they’re simple to make! Recipe from:


Fat Bombs

fat bombs keto snacks


granola bar fat bombs

62) Granola Bar Fat Bombs

So much for “protein” bars though, the macros are crazy, it’s 75% fat. You can cut this into 16 slices and they’ll be 3.5 net carbs each. Recipe from:


chocolate peanut butter fat bombs

63) Chocolate Peanut Butter Fat Bombs

Crunchy, chewy, creamy, and chocolatey – all in one portable, delicious, and fat filled snack. Recipe from:


bacon and egg fat bombs

64) Bacon & Egg Fat Bombs

I think that savoury fat bombs are simply better, as they are more sating and don’t seem to trigger cravings. Recipe from:


keto chocolate peanut butter balls

65) Chocolate Peanut Butter Balls

These tasty little peanut butter balls have just 1g carbs apiece and 3g of protein. Pop a couple to tame your sweet tooth. They are really good and full of healthy fats and proteins. Recipe from:


coconut and cinnamon keto fat bombs

66) Coconut and Cinnamon Keto Fat Bombs

This Coconut and Cinnamon Keto Fat Bomb recipe is perfect for a ketogenic and low carb plan. You can whip up this easy recipe and have everyone ooohing and aahhing in no time. Recipe from:


buttered bacon fat bombs

67) Buttered Bacon Fat Bomb

Most of those fat bombs are sweet and feature ingredients such as chocolate and coconut oil. But Fluffy Chix Cook believe it’s hard to go wrong with the nutrition found in butter made from grass fed cows Recipe from:


keto buttered bacon fat bomb

68) Butter Pecan Fat Bombs

Butter Pecan Fat Bombs make a great low carb keto or low carb high fat quick meal replacement or snack to help feed that ketogenic cycle while waiting for a chance to make the next meal! Recipe from:


bullettproof fat bombs

69) Bulletproof Fat Bombs

My Bulletproof Fat Bombs taste like frozen creamy mocha smoothie. Add a splash of rum or rum extract and they resemble Tiramisu. Recipe from:


ginger fat bombs

70) Ginger Fat Bombs

I have made a few fat bomb recipes and these ginger fat bombs have to be my favourite. Fat bombs will keep you fuller for longer, keep your carb cravings away, and contain a healthy dose of coconut oil. Recipe from:


cocoa walnut bark keto snack

71) Coco-Cocoa-Walnut Bark

Such a simple thing, but it fills so many needs. Oh, did I mention … it’s delicious! Recipe from:


cocoa butter fat bomb

72) Cocoa Butter Fat Bomb

A delicious fat bomb that is fit for impressing guests. Make suer you check out this cocoa butter keto snack. Recipe from:


keto friendly lemon mini tarts


I found some cute little tarts at Whole Foods. bought them anyway to see if I could make something similar minus the nasty fructose. Mine are tasty little treats that contain lots of good fats but no sugar. Recipe from:


savoury mediterranean fat bombs

74) Savory Mediterranean Fat Bombs

Adding freshly chopped herbs, sun-dried tomatoes, garlic and olives gives them a strong Mediterranean kick – you won’t even know these are fat bombs! Recipe from:


orange and walnut chocolate fat bombs

75) Orange & Walnut Chocolate Fat Bombs

When creating this recipe, I was inspired by the delicious Crunchy Cherry Chocolate Confections from Low-carb So Simple. I wanted to make dairy-free “fat bombs”, so I added some coconut oil for extra fat-burning MCTs. Recipe from:


keto chocolate almond fat bomb

76) Chocolate Almond Fat Bomb

It’s hard to resist these chocolate almond fat bombs – they melt in your mouth like a chocolate truffle and fill you up with fantastic fats. Recipe from:


fudgy macadamia chocolate fat bombs

77) Fudgy Macadamia Chocolate Fat Bombs

These soft, fudgy, rich and luscious treats will appease your craving for a treat, while providing plenty of healthy fats and maintaining your ketosis. Recipe from:


lemon bar fat bombs

78) Lemon Bar Fat Bombs

This recipe is keto, low-carb, paleo, grain-free, gluten-free, dairy-free, and refined-sugar-free. Recipe from:


pumpkin spice keto fat bomb

79) Pumpkin Spice Keto Fat Bomb

This pumpkin spice keto fat bomb recipe is the perfect fall treat for those on a ketogenic diet. It is sugar-free and full of healthy fats that boost metabolism such as coconut oil.. Recipe from:


choco nut keto fat bombs

80) Choco-Nut Fat Bombs

Did someone say chocolate?! Drizzle with a teaspoon of Sugar-Free Chocolate syrup, and enjoy. Recipe from:


maple and pecan fudge fat bombs

81) Maple & Pecan Fudge Fat Bombs

Today, I’d like to share one of my favourite fat bomb recipes: Maple & Pecan Fudge. Make suer to check out the video. Recipe from:


white chocolate butter pecan fat bombs

82) White Chocolate Butter Pecan Fat Bombs

These fat bombs are a little more complex, but the flavour you get is out of this world! I like to enjoy 1 or 2 with tea at the end of my day and a treat. Hope you enjoy them too! Recipe from:


Keto Cookies

keto cookie snacks


ginger and clove keto cookies

83) Ginger and Clove Keto Cookies

These keto cookies also go great with coconut milk, but just make sure the milk has no added sugar. Recipe from:


keto snacks Oatmeal Chocolate Chip Cookies

84) Oatmeal Chocolate Chip Cookies

Perfectly cooked low-carb oatmeal chocolate chip cookies. Keto, sugar-free, no grain flours, and dairy-free! Recipe from:


85) Low-Carb Oreos

Basically, it’s a chocolate shortbread cookie filled with cream cheese icing! They really kill a sweet tooth and go great with coffee or a nice glass of flax milk! Recipe from:


86) Hazelnut Low Carb Keto Cookies

These easy hazelnut keto cookies have only 5 ingredients! They are light and fluffy on the inside, crunchy on the outside and fantastic as a treat with some nut milk or with a cup of coffee. Recipe from:


87) Chocolate Fudge Keto Cookies

These cookies are perfectly soft and cake like, with an ever lasting chocolatey taste. Recipe from:


88) Cinnamon Butter Cookies

Besides the taste, I love the way this cookie crumbles (see what I did there?). It is so soft and falls apart easily so you’ll definitely want to grab a plate, and maybe some coconut milk to go with it. Recipe from:


89) Keto No Bake Cookies

Creamy, fudgey and crunchy are just a few words to describe these amazing keto no bake cookies. A perfect way to satisfy your sweet tooth and get in some valuable macronutrients. Recipe from:


90) Soft Batch Cookies

Finally, a guilt-free chocolate bar that tastes ‘real’ and helps with weight loss. ChocoPerfection has 14g of prebiotic fiber in every bar which reduces sugar cravings. It’s is all natural, 100% sugar-free, and has all the beneficial anti-oxidants of chocolate. Recipe from:


91) Maple Macadamia Nut Cookies

Maple and macadamia nuts. Seriously, what more could you want from a cookie? Recipe from:


low carb skillet chocolate chip cookie

92) Skillet Chocolate Chip Cookie

The original Low Carb Chocolate Chip Cookie Recipe. Accept no substitutes! Your favorite grain-free cookie dough baked in a skillet for one awesomely gooey keto dessert. Recipe from:


ketogenic almond joy cookies

93) Almond Joy Cookies

Coconut, Stevia-sweetened chocolate chips, almonds, and homemade (sugar free) low carb sweetened condensed milk. Only 4 ingredients and super easy to make! Recipe from:


vanilla shortbread cookies

94) Vanilla Shortbread Cookies

Not only are these Low Carb Buttery Vanilla Shortbread Cookies delicious! They make the best crumbly base for Low-Carb, no-bake Cheesecake, and Pie Recipes. Recipe from:


keto friendly peanut butter bacon cookie

95) Peanut Butter Bacon Cookie

It’s always nice to find a tasty dessert recipe that is sugar free, low carb and ketogenic. I’m looking to expand my options of easy to make treats because sometimes I like to end my day with a nibble of something sweet. Recipe from:

Keto Bars

keto snack bars

nut butter keto protein bar

96) Nut Butter Keto Protein Bar

This is a really easy and tasty recipe that is ketogenic, anti-inflammatory and fat burning. This is loaded with healthy fats, protein and fiber. It is super easy to make and you will love the flavour. Recipe from:


homemade keto protein bar

97) Homemade Keto Protein Bar

I tend to rely on protein bars, especially while traveling or for work. This super simple keto protein bar will make your on the go snacks that much nicer. Recipe from:


chocolate and coconut protein bars

98) Chocolate & coconut protein bars

Homemade protein bars are a perfect replacement for any meal if you are short of time. Have them ready in your fridge for a quick snack! Recipe from:


keto cookie bars

99) Keto Cookie Bars

Keto fat bomb cookie bars that don’t need to be kept cold. A keto fat bomb that you can take on the go! Less than 2 grams of net carbs and loaded with keto nutrients. Recipe from:


grain free granola bars

100) Grain Free Granola Bars

Try these which are free of sugar, grains, wheat and naturally gluten free. They are packed with seeds and nuts and a hint of cinnamon and vanilla. Recipe from:


coco keto bars

101) CocoKeeto Bars

These bars are perfect for a low carb or a Keto diet when you either a) need something sweet or you will eat the entire pantry or b) its the end of the day and your macro tracker tells you that you need more fat! Recipe from:


Chocolate coconut keto snack bars

102) Coconut Chocolate Bars

Ladies and gentlemen let me introduce: the coconut chocolate bar, one of the best low carb snacks you will try! Recipe from:


Coconut Cream Protein Keto Snack


These are a sweet, chewy, creamy and coconutty delight! They are super easy to make – just throw everything in your food processor and give it a whirl! Recipe from:


Chocolate fudge protein bars

104) Chocolate Fudge Protein Bars

These delicious Chocolate Fudge Protein Bars are a no bake recipe that’s low carb, sugar free, gluten free and nut free as well! Perfect for a healthy, grab-n-go snack and packing in lunchboxes! Recipe from:


homemade protein bars

105) LCHF protein bars (homemade Quest bars)

This version of homemade keto friendly Quest bars is a perfect on-the-go snack when all else fails without the price tag of a store bought bar. Recipe from:


Keto Smoothies

keto snack smoothies


keto chocolate smoothie

106) Keto Chocolate Smoothie

This Keto Chocolate Smoothie is the perfect meal for those following a high-fat, low-carb diet. Made with 6 ingredients it’s a wonderful way to start your day if you have a busy morning. Recipe from:


almond milk protein shake

107) Almond Milk Protein Shake

We created a creamy, high fat, low carb protein shake you can drink after every gym session without being kicked out of ketosis! Meet your macros while still enjoying your protein. Recipe from:


smoothie recipe with avocado and mint

108) Smoothie Recipe with Avocado and Mint

The green smoothie is super popular, but it’s usually loaded with sugar. Here’s a healthier low carb keto smoothie made with avocado and mint. Recipe from:


cinnamon chocolate keto breakfast smoothie

109) Cinnamon Chocolate Breakfast Smoothie

Enjoy this delicious chocolate smoothie recipe for a fast and nutritious Paleo and Ketogenic breakfast. I used stevia as the sweetener in this recipe and the cinnamon helps to hide the stevia aftertaste. Recipe from:


peanut butter keto milkshake

110) Peanut Butter Milkshake

This super filling milkshake is loaded with fat which makes it the perfect midday pick-me-up. If you have something against peanuts, or are simply allergic, almond or cashew butter is also delicious in this shake! Recipe from:


iced keto coffee

111) Iced Keto Coffee

Everyone has tried or at least heard of keto coffee. But, what about those summer days or those days you don’t want a hot beverage. Personally, I prefer ice coffee all year round! Well, we’ve re-revolutionized the coffee game with our Keto Coffee recipe. Recipe from:


green smoothie

112) Green Smoothie

I’m excited to say that this low carb green smoothie that I’m sharing today is everything you’d want a green smoothie to be! It’s creamy, refreshing, and has just enough sweetness to make it perfectly balanced. Recipe from:


keto snacks sweet

113) Raspberry Avocado Smoothie

A dairy free low carb raspberry avocado smoothie that’s sure to be loved by all. So delicious, you’ll will never know it has healthy avocado in it. Recipe from:


sweet lassi with rose water and cardamom

114) Sweet Lassi with Rose Water and Cardamom

This drink calls for some sweetness, though you can start with only one package of sweetener and add more if you prefer sweeter drink. Recipe from:


chocolate dipped strawberry keto milkshake

115) Chocolate-Dipped Strawberry Milkshake

A low-carb, keto, vegan milkshake recipe made with frozen strawberries and coconut milk, blended with Genuine Health fermented vegan proteins. Recipe from:


ketogenic minty green protein smoothie

116) Minty Green Protein Smoothie

A Minty Green Protein Smoothie that is dairy free and low carb is the perfect way to start the day! Recipe from:


low carb chocolate avocado smoothie

117) Chocolate Avocado Raspberry Smoothie

They can be so thick you need to eat them with a spoon, or thin enough to slurp easily through a straw. Recipe from:


blueberry coconut chia smoothie

118) Blueberry Coconut Chia Smoothie

Blueberries, chia seed and coconut come together for a creamy low carb smoothie. Jam-packed with antioxidants and healthy fats, it’s a great snack for kids and adults alike. This post is sponsored by Wyman’s of Maine. Dairy-free and vegan options. Recipe from:


keto snacks sweet frosted lemonade

119) Frosted Lemonade

Creamy and refreshing dairy-free, sugar-free mock Chick-Fil-A Frosted Lemonade. Makes 1-quart serving or smaller servings to share. Recipe from:


Keto smoothie recipe

120) Avocado, Chia Seeds and Cacao Smoothie

This keto smoothie is loaded with healthy fats and protein foods. All of the ingredients in this smoothie are nutritious, heart healthy and keto-friendly — plus, they’re delicious! Recipe from:


keto coffee

121) Keto Coffee with MCT Oil

A keto snack list wouldn’t be complete without a simple high fat keto coffee to top it off! Check out this simple recipe if you’re looking for an alternative to bulletproof coffee. Recipe from:


If you enjoyed this article make sure to check out our other keto posts:

Did I miss any keto snacks? Do you have a great recipe to add? Let me know your thoughts in the comments section below.

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121 Keto Dinner Recipes – Lazy Keto Meals!

Kyran Doyle



keto dinner recipes

The ketogenic diet has been gaining a lot of attention of late, and rightly so. Keto recipes are generally high fat and low carbs.

This puts your body into a state of ketosis which essentially means that your body burns fat for energy instead of carbs. This turns your body into a fat burning machine and is the result for a lot of peoples successful weight loss.

As well as weight loss there are numerous health and performance benefits of sticking to a low carb diet.

When following the keto diet it is essential that you stick to your daily macronutrient numbers and don’t eat too many carbs.

If you go over your carb limits you will put yourself out of ketosis and your body will no longer be burning fat for energy.

With that in mind it is always good to have a list of go to keto recipes.

Whether you’re an experience keto dieter or are just getting started this list of our favourite keto dinner recipes will make sure you are never stuck eating the same old meals for dinner every night.

Free bonus: Download this entire list as a PDF. Easily save it on your computer for quick reference so you’re never stuck without a keto recipe. Includes 10 bonus ideas not found in this post.

Browse keto recipes by category: Click any of the links below to jump to each category. Or just keep scrolling to read the full article.

Chicken Dinner Recipes
Beef Dinner Recipes
Pork Dinner Recipes
Lamb Dinner Recipes
Fish Dinner Recipes
Vegetarian Dinner Recipes



Keto Dinner Recipes Chicken


easy low carb stir fry

1) Easy Chicken Stir-Fry

This Chicken Stir-fry will become one of your favourite lazy keto meals. Packed full of flavour with Asian spices and fresh vegetables. What’s not to love! Recipe from:


keto balinese chicken curry

2) Balinese Chicken Curry

This recipe was created while on a trip to Bali after vigorously taste testing the local foods. I personally love curries and this delicious, low carb, keto friendly recipe is to die for. Recipe from:


low carb chicken peanut pad thai

3) Chicken Peanut Pad Thai

I love Pad Thai and luckily zucchini makes a great low carb alternative to noodles. Recipe from :


keto spinach stuffed chicken

4) Keto Spinach Stuffed Chicken

Keto spinach stuffed chicken is one of the easiest meals you will ever make. Just throw it in the oven and voila. And at less than 1g carbs per serving, this is an awesome keto recipe. Recipe from:


keto coconut chicken dinner recipe

5) Easy Coconut Chicken Recipe

A simple, low carb, keto friendly coconut chicken recipe that tastes delicious. Check it out! Recipe from:


low carb dinner shredded chicken chilli

6) Shredded Chicken Chili

With a stock of shredded chicken on hand, this dinner comes together for me in a matter of minutes. If you aren’t much of a meal planner or prepper, you can quickly boil and shred the chicken before combining all of your chili ingredients. Recipe from:


keto blue cheese stuffed buffalo chicken

7) Blue Cheese Stuffed Buffalo Chicken Meatloaf

A delicious blue cheese stuffed buffalo chicken recipe. Inspired by everyones favourite, buffalo wings, this keto dinner will be a hit at your place. Recipe from:


easy malibu chicken dinner recipe

8) Easy Malibu Chicken Recipe

This Malibu Chicken recipe is an easy weeknight meal of boneless skinless chicken breast, low carb keto breadcrumbs, deli ham, and Swiss cheese. Recipe from:


keto friendly chicken and broccoli casserole

9) Cheddar Chicken and Broccoli Casserole

This low carb dinner recipe, combines two classic flavours Cheddar Chicken and Broccoli Casserole! The results are amazing, but that’s to be expected with a combo like broccoli cheddar! Recipe from:


low carb chicken parmigiana dinner recipe

10) Low Carb Chicken Parmigiana

I love a parma as much as the next man, and the next man, and the next man. However, the chicken is generally crumbed with bread, which isn’t really useful for those of us who eat keto, or are gluten intolerante. This recipe covers both of those, and it’s decidedly tastier, too. Recipe from:


keto dinner chicken enchilada bowl

11) Keto Chicken Enchilada Bowl

This keto friendly Chicken Enchilada Bowl is a low carb twist on a Mexican favourite! It’s so easy to make, totally filling and ridiculously yummy! Recipe from:


keto friendly southern fried chicken

12) Keto Southern Fried Chicken

Who doesn’t love southern fried chicken! This keto recipe will be the answer to your prayers. Combine this low carb chicken with a side of cauliflower mash and you’re set. Recipe from:


low carb lemon butter chicken

13) Lemon Butter Chicken

Easy crisp-tender chicken with the creamiest lemon butter sauce ever – you’ll want to forget the chicken and drink the sauce instead! Recipe from:


Low Carb Dinner Chicken Curry Pie

14) Low-Carb Chicken Curry Pie

Looking for a simple, one-dish recipe that makes leftovers disappear, but still tickles all those discerning taste buds? Savory pies are your friends. And this savory pie – marrying chicken and warming curry spices with a satisfyingly cheesy filling – is your new best friend. Settle in and enjoy! Recipe from:


cheesy low carb chicken fritters

15) Cheesy Chicken Fritters

These Cheesy Chicken Fritters are a surprising way to use chicken breast, but it really works. These fritters are tender, juicy and so flavourful. If you love easy chicken recipes, THIS is for you! Recipe from:


low carb crispy lemon and thyme chicken

16) Extra Crispy Lemon & Thyme Chicken

This chicken is crispy on the outside, soft and juice inside. It’s delicious and suitable for low-carb, keto and paleo diets. Recipe from:


low carb dinner bacon ranch chicken casserole

17) Bacon Ranch Chicken Casserole

Quick, easy, and so comforting. This is keto recipe is cheesy, bacony, and filling. Best of all it is low carb, grain, gluten, & sugar free. Recipe from:


easy keto garlic chicken dinner

18) Easy Garlic Chicken

Check out this quick and as it says in the title ‘easy’ succulent and flavoursome garlic chicken. It’s ready to eat in 25 minutes! Recipe from:


low carb bbq chicken dinner recipe

19) Baked BBQ Chicken

This is a really simple recipe, its fast and no mess. Sling the chicken in the marinade the night or morning before, toss them in the oven to bake, smother them in KETO BBQ Sauce and finish them off under the grill. Throw together with a salad. Dinner = done. Recipe from:


low carb creamy tuscan garlic chicken

20) Creamy Tuscan Garlic Chicken

Creamy Tuscan Garlic Chicken has the most amazing creamy garlic sauce with spinach and sun dried tomatoes. This keto dinner is a restaurant quality meal ready in 30 minutes! Recipe from:


Keto Dinner Recipes Beef


low carb thai beef lettuce wraps

21) Thai Beef Lettuce Wraps

The idea for this recipe came simply from buying both mint and cilantro on a whim at the Farmer’s Market. This is not just a green salad with a Thai dressing, this has the classic Thai flavours with protein! Recipe from:


keto cashew beef thai stir fry

22) Cashew Beef Thai Stir Fry

This is personally one of my favourite keto dinner meals as it is so full of flavour and colour. Everyone loves Asian cuisine so I highly recommend you try this one out! Recipe from:


low carb beef stroganoff meatballs recipe

23) Low Carb Beef Stroganoff Meatballs Recipe

Not only are these beef stroganoff meatballs low carb but they are amazing! Even if you are not the worlds biggest mushroom fan I still suggest you try these! Recipe from:


keto crispy sesame beef

24) Keto Crispy Sesame Beef

This is a great dish if you are craving some Chinese food. This classic dish can be found in many Chinese restaurants but this is a keto friendly version. Recipe from:


keto pad gro pow

25) Pad Gra Pow

This a quick and easy keto dinner dish and you only need minimal ingredients. A yummy meal prepared and ready to eat in just 20 minutes! Recipe from:


keto moussaka dinner

26) Moussaka

Moussaka is a Middle Eastern dish, the main ingredients of which are Eggplant, and Beef. The meat sauce is fairy similar too a typical Bolognese, but its unique range of spices really bring it into its own. It does take approximately 2 hours to make but it is most definitely worth the wait! Recipe from:


philly cheese steak wraps keto dinner

27) Philly Cheese Steak Wraps

Philly Cheese Steak Wraps can be ready in as little as 10-15 minutes. They are a great idea if you have little time but want something satisfying and full of flavour! Recipe from:


low carb spicy crockpot double beef stew

28) Easy Spicy Crockpot Double Beef Stew

This meaty beef stew is slightly spicy and perfect for those on a keto friendly diet. Its a warming hearty meal. It only has a quick preparation time and then leave all the hard work to the crockpot! Its a mixture of a stew with a chilli twist! Recipe from:


keto paleo beef with broccoli

29) Paleo Beef with Broccoli

Who needs take out when you have this perfect everyday simple meal! The low carb, paleo beef with broccoli is a savoury juicy stir-fry with crunchy veggies in homemade savoury sauce. Recipe from:


low carb Chile Rellenos Casserole

30) Chile Rellenos Casserole

The Chile Rellenos casserole is quick and its tasty! It has a kick to it but it’s delicious! Recipe from:


low carb beef schnitzels

31) Crunchy Low Carb Beef Schnitzels

Homemade schnitzels are great for dinner, they are best straight from the fryer or even cold. Throw them together with a salad for a perfect quick mid-week meal! Recipe from:


low carb cauliflower casserole with beef marinara

32) Low Carb Cauliflower Casserole with Beef Marinara

A low carb cauliflower casserole recipe with ground beef marinara, melted cheese & fresh basil. Gluten-free, keto, sugar-free & healthy. You will only need 9 ingredients for this mouth watering dish! Recipe from:


keto beef and green olive meatzza

33) Beef and Green Olive Meatzza

A low carb version of a very simple, very hearty version of a Chicago-style deep dish pizza. The saltiness from the olives and richness of the beef work magic together! Definitely work a try! Recipe from:


low carb meatballs recipe

34) Low Carb Meatballs – Italian Style

These are keto friendly, nut-free and they make a perfect dinner. The only take 30 minutes to make, they are really easy and they taste amazing! Recipe from:


low carb bacon cheeseburger

35) Low Carb Bacon Cheeseburger Casserole

This is a must try! It only takes 45 minutes for this tasty dish! It will become one of your favourite keto meals! Recipe from:


keto jalapeno cheddar burgers

36) Jalapeño Cheddar Burgers

The delicious jalapeño cheddar filling in these burgers really make them to die for, they are full of flavour! Recipe from:


keto asian Shredded Beef

37) Low Carb Fried Rice with Asian Shredded Beef

This low carb fried rice with asian shredded beef, it’s ready in under 30 minutes and it is full of Asian flavours! This is a top hit! Recipe from:


keto dinner spaghetti bolognese recipe

38) Keto Spaghetti Bolognese

A Ketogenic Spaghetti bolognese made with noodles! This is perfect for when you are craving a traditional Spag bol but need to stay Keto! Recipe from:


keto southwest beef and bean casserole

39) Southwest Beef and Bean Casserole

It looks good, it tastes good and it is Keto good! Recipe from:


keto beef casserole

40) Keto Beef Casserole

This is easy to make and a perfect comfort food. You need to check out this delicious Keto Beef casserole! Recipe from:


Keto Dinner Recipes Pork


keto pulled pork tacos

41) Pulled Pork Tacos

I prepared this in the morning before work and left it to slowly cook during the day. When I got home I was welcomed to the sweet smell of the braising meat. By dinner time it was delicious! Make taco Tuesday any day! Recipe from:


low carb italian parmesan breaded pork cutlets

42) Low Carb Italian Parmesan Breaded Pork Cutlets

A super quick, tasty and simple keto dinner recipe. Not much effort needed for this one! Recipe from:


avocado beef keto bomb

43) Avocado Keto Bomb

The Avocado Keto Bomb tastes just how it looks…….delicious! It is tasty, convenient and ready in under 1 hour! Recipe from:


low carb parmesan herb pork schnitzels

44) Low Carb Parmesan Herb Pork Schnitzels

A popular dish with a twist because rather than the traditionally used chicken this is made with pork. Recipe from:


keto pork with paprika, mushrooms, and sour cream

45) Pork with Paprika, Mushrooms, and Sour Cream

This is a comforting keto recipe with a slight bit of spice. It is packed with flavours! Recipe from:


easy keto pulled pork dinner

46) Easy Pulled Pork

The preparation takes around 30 minutes and then all you need to do is leave the rest to the oven. It is a long wait but smelling all the aromas in the mean time makes the wait well worth it! Recipe from:


keto pork egg roll in a bowl

47) Pork Egg Roll in a Bowl

This quick, easy and packed with flavour recipe will be ready and on your table in 30 minutes! Recipe from:


spicy ketogenic pork vindaloo curry

48) Spicy Ketogenic Pork Vindaloo Curry

If you like low carb food with a good kick to it then you must try this one! It is hot, tender and flavoursome! Recipe from:


low carb pork coconut curry

49) Low Carb Pork Coconut Curry

If you prefer a milder curry them this one is for you. Its worth making even for the mixture of delicious fragrants you get whilst its cooking! Recipe from:


keto dinner pizza recipe

50) Better Than Fat Head Pizza

Replace your pre-keto pizza night with your homemade Better than Fat Head Pizza! Recipe from:


keto caramelized onion and Bacon pork chops

51) Caramelized Onion & Bacon Smothered Pork Chops

These mouth watering pork chops are tender, juicy, smothered in a creamy onion and bacon sauce. You need to try these! Recipe from:


low carb pork lo mein dinner recipe

52) Low Carb Pork Lo Mein Recipe

The Low Carb Pork Lo Mean is super quick and easy as well as delicious! Recipe from:


keto pulled pork chilli dinner recipe

53) Creamy Spicy Keto Pulled Pork Chili

If you have any pulled pork leftovers then this Creamy Spicy Keto Pulled Pork Chili recipe is quick and easy. Recipe from:


keto creamy mustard pork casserole

54) Keto Creamy Mustard Pork Casserole

The Keto Creamy Mustard Pork Casserole is a perfect winter warmer. It is tasty and full of delicious flavours. Recipe from:


low carb cheddar maple and mustard pork meatballs

55) Low Carb Cheddar, Maple & Mustard Pork Meatballs

These meatballs have an amazing combination of ingredients that work so well together and give off an incredible taste! Recipe from:


Low Carb Green Chile Pork Taco Bowl

56) Green Chile Pork Taco Bowl

This is a very flavoursome keto recipe. It is perfect if you are having a dinner party! Recipe from:


keto pork and cashew sitr fry

57) Pork and Cashew Stir-Fry

This delicious stir-fry recipe is quick and easy. On your plate in 15 minutes! Recipe from:


low carb pulled pork casserole

58) Yummy Pulled Pork Casserole

Here is one of the best pulled pork recipes you will ever come across, you should give it a go. Recipe from:


keto dinner recipe

59) Vietnamese Restaurant-Style Grilled Lemongrass Pork

The Vietnamese Resturant-style grilled lemongrass pork really is upto restaurant quality. It is full of flavour! Recipe from:


keto jalapeno stuffed meatloaf

60) Bacon Wrapped Jalapeño Popper Stuffed Meatloaf

This Bacon Wrapped Jalapeño Popper Stuffed Meatloaf is delicious and tasty. It is crispy on the outside and tender on the inside, Yum! Recipe from:


Keto Dinner Recipes Lamb


keto slow cooked lamb recipe

61) Spiced Keto Slow-cooked Lamb

This is good if you want to be prepared, you can keep this tender meat in the fridge ready to go along with different meal options. Recipe from:


keto lamb curry dinner recipe

62) Delicious Keto Lamb Curry

This keto lamb curry is delicious and simple to make, it also smells amazing whilst its cooking! Recipe from:


low carb dinner recipe

63) Braised Lamb Stew

This thick hearty and tasty lamb stew is full of nutrients. The outside of the meat becomes crispy and it just falls off the bone when cooked to perfection. Recipe from:


Keto Friendly Lamb Meatballs

64) Lamb Meatballs with Cauliflower Pilaf

If you fancy greek cuisine then look no further, this recipe is the one for you. It contains lots of yummy flavours and makes a nice change from beef meatballs. Recipe from:


low carb lamb sliders

65) Low-Carb Lamb Sliders

Everybody loves a slider nowadays so why not try these amazingly tasty Low-Carb Lamb Sliders. They are great for a summer bbq! Recipe from:


low carb slow cooked lamb

66) Succulent Slow Cooked Lamb

This is perfect for a traditional lamb roast with the family. The meat as super tender and tastes beautiful. It is really easy to make. Recipe from:


low carb mongolian lamb

67) Hot and Spicy Low Carb Mongolian Lamb

This recipe has a big mixture of flavours and the aromas you will get whilst its cooking are incredible! Recipe from:


keto lamb fried cauliflower

68) Keto Lamb Fried “Cauliflower”

If lamb is one of your favourite foods then put this on your to do list as this is quick, easy and tasty! Recipe from:


keto lamb fried cauliflower

69) Keto Lamb Chops Recipe with Paleo Pesto Sauce

This is a great lamb recipe and it is very simple to make. Recipe from:


low carb lamb pressure cooker stew

70) Low Carb Lamb Pressure Cooker Stew

This is a easy recipe to follow, once all of the prep work is done its simply down to the slow cooker to do all the work. Its well worth the wait! Recipe from:


lamb meatballs keto dinner recipe

71) Lamb Meatballs with Mint Gremolata

These low carb meatballs are tender and full of flavour. They will make your mouth water! Recipe from:


keto grilled eggplant lamb rolls

72) Grilled Eggplant Lamb Rolls with Tzatziki

These are something a bit different, I highly recommend that you have to try these, they are amazing! Recipe from:


keto indian spiced lamb meatballs

73) Indian Spiced Lamb Meatballs

Keto spiced meatballs have a great mixture of spices giving them amazing taste. They are pretty easy and they taste delicious. Recipe from:


low carb lamb korma

74) Lamb Korma

The ingredients for this one will really get your tastebuds going. The flavours are unbelievable! Recipe from:


low carb dinner ideas

75) Ketogenic Meatballs – Lamb, Cucumber, Yogurt & Chiles

This recipe is more of a Moroccan dish over a Greek one. From the smokey taste of the Meatballs to the cucumber and mint in the yogurt, this meal is full of flavours! Recipe from:


keto ground lamb casserole

76) Keto Ground Lamb Casserole

The Keto Ground Lamb Casserole is quick, easy and flavoursome. I recommend you make a big batch so you can have leftovers for lunch! Recipe from:


keto dinner moussaka recipe

77) Moussaka

What can I say? This tastes amazing! It is great if you make it in cute seperate dishes if you are having a dinner party, it will be a hit with friends and family! Recipe from:


low carb lamb feta burgers

78) Lamb feta burgers and Greek salad

The Lamb Feta burgers are quick, easy and tasty. The Greek Salad is simple to make and the two put together tastes so good. The Mediterranean diet is not only delicious but hailed the healthiest in the world. Recipe from:


griled asian keto lamb chops

79) Grilled Asian Lamb Chops

If you love the flavours in an Asian cuisine then you need to try these grilled Asian Lamb Chops! Recipe from:


low carb shepherds pie

80) Low Carb Shepherd’s Pie with Cheesy Cauliflower Topping

This comforting dish is loaded with lamb, vegetables and cheese. A traditional British meal with a keto friendly twist, Yum! Recipe from:


low carb bacon cheeseburger

81) Low Carb Bacon Cheeseburger Casserole

A delicious all-in-one Low Carb Shepherd’s Pie, inspired by the cooler weather. This comforting dish is loaded with lamb, vegetables and cheese – is there anything better! Recipe from:


Keto Dinner Recipes Fish


keto garlic roasted shrimp

82) Garlic Roasted Shrimp with Zucchini Pasta

This is a great mid-week meal as its really simple and you will have it on a plate in front of you in 20 minutes! Recipe from:


low carb fish tacos

83) Low Carb Chipotle Fish Tacos

Fish tacos are not a recipe that you come across often and when I found these I had to try them as they are something a bit different. They are quite a light meal and fun to make! Recipe from:


low carb salmon patties

84) Salmon Patties with Fresh Herbs

These are very tasty! They do not require a lot of effort and you won’t make much mess! The perfect lazy keto dinner! Recipe from:


keto creamy fish and broccoli casserole

85) Creamy Fish and Broccoli Casserole

This is rich, creamy and filled with greens. It is very easy to make and only takes 40 minutes in total. Recipe from:


keto chinese stir fry cabbage

86) Simple Chinese Stir Fry Cabbage with Dried Shrimp

This is simple as it says in the title so not much effort is required. The Chinese flavouring tastes amazing! Recipe from:


low carb walnut crusted salmon

87) Low Carb Walnut Crusted Salmon

From start to finish you will have this ready in 15 minutes! You can’t beat that! Recipe from:


low carb dinner ideas

88) Sesame Crusted Tuna & Avocado with Spicy Sesame Zucchini Noodles

This recipe has tons of flavour and could soon become your favourite fish dish! Recipe from:


keto grilled salmon with avocado salsa

89) Grilled salmon with avocado salsa

This really does taste as good as it looks. It’s easy to make, it’s healthy and it’s delicious! Recipe from:


keto dinner fish recipe

90) The Very Best Fish Recipe Ever

Even if your not a big fish eater, you need to try this out. The sauce is amazing and I’m sure you will love it, it’s delicious! Recipe from:


fishermans pie low carb dinner

91) Fisherman’s Pie – Low Carb and Gluten free

A fish pie without potato doesn’t sound right but believe me you have to try this. It’s healthy and tasty! Recipe from:


roast cod low carb dinner

92) Roast Cod with Garlic Butter

This keto roast cod with garlic recipe is so simple to make. It tastes amazing! Recipe from:


A keto friendly Sri Lankan Fish Curry

93) Sri Lankan Fish Curry

The Sri Lankan Fish curry has exotic flavours and if you follow the instructions carefully the the fish will be nice and tender. Recipe from:


keto southern fried salmon

94) Southern Fried Salmon Patties

The southern Fried Salmon Patties are just how they look and thats delicious! They have tons of flavour and only take 35 minutes to make! Recipe from:


keto dinner fish stew

95) Spicy Brazilian Fish Stew

Bring a taste of Brazil to your home with this Spicy Brazilian Fish Stew! This is packed out with flavours! Recipe from:


low carb steamed cod dinner

96) Clear Steamed Cod with Ginger and Scallions

This recipe does not contain many ingredients and is easy to make, it’s pretty tasty too! Recipe from:


keto dinner meals

97) Trout with Crispy Skin Recipe

This is one of the easiest recipes with light flavouring! Recipe from:


pan fried keto fish

98) Pan-Fried Skate Fish

If your a fussy fish eater then you should try this as it isn’t too fishy. It tastes wonderful! Recipe from:


lazy keto meals

99) Keto Baked Fish, Indian Style

This is a nice and warming option. Its something a bit different, it’s creamy and full of different flavours! Recipe from:


keto thai fish yellow curry

100) Fish Yellow Thai Curry

The Thai Fish Curry has plenty of exotic flavours and looks very colourful! Recipe from:


Keto Dinner Recipes Vegetarian


keto vegan chilli coconut cauliflower

101) Vegan Chilli Coconut Cauliflower Rice

This should solve any cravings your having for a take-out! It looks and tastes amazing! Recipe from:


keto vegan pizza

102) Vegan Fathead Pizza Crust

The Vegan Flathead Pizza crust does not contain too many ingredients and you can pick your own toppings! Quick and easy! Recipe from:


low carb vegan keto lo mein

103) Vegan Keto Lo Mein

These keto noodles also take on the flavour of whatever they sit in, and become super flavourful. A little bit of seasoning here can go a long way! Recipe from:


low carb stuffed spaghetti squash

104) Cheesy Chicken and Broccoli Stuffed Spaghetti Squash

The Cheesy Chicken and Broccoli Stuffed Spaghetti Squash is a great comfort food! It looks and tastes fantastic! Recipe from:


low carb indian boiled egg curry

105) Low Carb Indian Boiled Egg Curry

The flavours used in the low carb Indian boiled egg curry really complement each other. It isn’t too spicy, I should say its more of a medium intensity. Recipe from:


keto dinner chilli cabbage stir fry

106) Spicy Chilli Cabbage Stir-Fry

This is a great typical Sri Lankan cuisine. It might look as though it takes a lot of effort but it really doesn’t, from preparation to serving on the table it is only 40 minutes! Recipe from:


easy low carb lemon and feta broccoli

107) Easy Low Carb Lemon & Feta Mashed Broccoli

The Easy Low Carb Lemon & Feta Mashed Broccoli makes a refreshing side to a main meal. It is creamy and very tasty! Recipe from:


keto haloumi bake recipe

108) Tomato and Halloumi Bake with Courgette

The Tomato and halloumi Bake with Cougette has to be one of why favourite vegetarian meals. The freshness and flavours combined taste out of this world! Recipe from:


vegan keto crack slaw recipe

109) Vegan Keto Crack Slaw

This Vegan Keto Crack Slaw is so tasty, its addictive! Defiantly work a try! Recipe from:


sticky keto sesame cauliflower

110) Sticky Sesame Cauliflower

This is a very creative recipe! How good does it look?! This is one deliciously delicious dish! Recipe from:


spicy cauliflower mac and cheese dinner recipe

111) Spicy Crock Pot Cauliflower Mac & Cheese

A warming hearty recipe! It is so tasty! All cauliflower haters are about to be converted! Recipe from:


keto cauliflower rice

112) Mexican Cauliflower “Rice”

Need a keto friendly alternative to rice? The Mexican Cauliflower “Rice” is a great light meal or part of a side. It is a must try! Recipe from:


crock pot low carb lasagna

113) Crock Pot Low Carb Lasagna

This is a warm and hearty keto recipe! It looks naughty but is a perfect low carb substitute! Recipe from:


keto broccoli cheese balls

114) Baked Broccoli Cheese Balls

These are great as a main meal simply with a salad or as a snack. The are seriously delicious, they will make your mouth water! Recipe from:


Low Carb Mexican Cauliflower Rice

115) Low Carb Mexican Cauliflower Rice

The Low Carb Mexican Cauliflower Rice is full of colour and bursting with flavour! It only takes 30 minutes to make! Recipe from:


keto dinner meals

116) Spinach and Zucchini Lasagna

The Spinach and Zucchini Lasagna looks amazing, smells incredible and tastes outrageously yummy! Its worth the effort to make this! Recipe from:


low carb dinner recipes

117) Creamy Cauliflower Mash and Keto Gravy

This is so simple and quick to make. Great if you want to feel like your being naughty while still staying keto! Recipe from:


keto zucchini bake and feta

118) Zucchini Bake with Feta and Thyme

The Zucchini Bake with Feta and Thyme is great as a side or a main. It is super tasty! Recipe from:


keto cashew chicken

119) Easy Cashew Chicken

This is very simple to make and it is full of traditional Thai flavours. The aromas you will get whist making this are incredible and even better it only takes 15 minutes to make! Recipe from:


low carb mexican cauliflower recipe

120) Mexican Style Cauliflower Rice with Guacamole

This is so easy to make. It is full of colours and flavours. It tastes outrageously delicious! I really recommend trying this! Recipe from:


keto friendly vegetarian meals

121) Creamy Ricotta Zucchini Noodles

The sauce for this really does make it. Its so creamy and garlicky! It tastes amazing! Recipe from:



If you enjoyed this list make sure to check out our other keto posts:

Did we miss any dinner recipes? Do you have a great meal to add? Let me know your thoughts in the comments section below.

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The Ultimate Guide To Clean Bulking – Stack On Muscle Without Getting Fat

Kyran Doyle



clean bulking diet

So you’re looking to get big?

You’ve probably heard that you need to start a bulk.

There is a lot of confusion around bulking. You’ve got your gym bro’s that say “you’ve gotta eat big to get big!” while others say that method is a sure fire way to get fat.

So who’s right? Can you gain muscle without looking like a puffy marshmallow?

The truth lies somewhere in the middle. Bulking isn’t good or bad, it is how you bulk that makes all the difference.

The theory behind bulking is sound. That is, you need to eat enough food to provide your body with more energy than it is currently burning.

If you want to gain muscle as quickly as possible you are going to have to put on some fat as well.

The goal is to not put on any more fat than is required to optimally build your muscles.

To put it simply, your body’s ability to build muscle is directly related to the amount of fuel (food) your provide it. That and of course following a good training plan.

It’s not enough just to eat a lot of protein. You have to make sure that you get enough calories from carbs and fats as well.

Every day your body is creating an energy balance between the amount of food you eat (energy in) and the activities you do (energy out.)

If you feed your body less than what it burns you have created a negative energy balance also known as a calorie deficit. If this is the case your body needs to get the energy from somewhere else in your body usually your fat stores.

Being in a caloric deficit makes it almost impossible to gain muscle (unless you’re new to the gym) and you certainly won’t be able to add muscle at the rate that you’re hoping to.

So then we come to the other side.

If you feed your body more energy than it requires you will create a positive energy balance or calorie surplus. This means that your body has slightly more calories than it needs to perform your day to day tasks.

It also means your body has enough fuel to properly recover and grow from your workouts.

So that is where the typical bro logic of “you have to eat big to get big” comes from.

Depending on how much of a surplus you are in will determine how much excess fat you add.

In this article we are going to break down exactly how to “clean bulk” so that you don’t add a ton of fat while gaining muscle, the best bulking foods and exactly how much you should be eating when on a bulk.


What Is Clean Bulking?

muscular man after a bulk

Clean bulking is a form of dieting that allows you to maximise muscle growth while minimising the amount of fat you gain in a caloric surplus.

To be successful on a clean bulk you need to stick to two things:

  • Regulate and track your caloric intake.
  • Get the majority of calories from nutritious foods.

Lets take a deeper look into both now:

Tracking your caloric intake

We’ve discussed how important it is to be in a caloric surplus when trying to build muscle.

The reason for this is because if you don’t have enough energy (calories) your body will need to use the energy to perform other functions throughout your body which take a higher priority to building muscle.

So we aim to put ourselves in a slight surplus so that we can comfortably know that we are providing our bodies everything they need in order to grow at the maximum rate.

Notice I only said “slight” surplus. The common mistake people make with bulking is thinking they have a free licence to eat whatever they want.

They will achieve the goal of putting their body into a surplus however as we mentioned before, too much of a surplus will lead to excess and unnecessary fat gain.

When on a clean bulk you should aim for a 10 to 15% surplus of calories. This will make sure you have enough calories so you don’t accidentally slip into a deficit and it’s not so much that you will put on large amounts of fat quickly.

Sticking to a slight surplus like this will put your body in the optimum energy state to build muscle.

Eating more than this amount 20 to 30%+ of your daily calories won’t allow you to build muscle any quicker but it will result in a lot of extra fat gain.


Why You Should Get Most Of Your Calories From Nutritious Foods

Chicken Avocado Burrito

Food is a source of essential nutrients that your body needs to stay healthy, it is more than just a source of macronutrients.

When on a clean bulk you should aim to get 80% of your calories from nutritious whole foods.

The other 20% or less you can eat some of your other favourite foods, that aren’t classified as “healthy.” However you don’t want these to make up the majority of your diet.

Stick to eating foods like these on your clean bulk:


Clean Bulking Foods List.

  • Turkey breast
  • Steak
  • Fish
  • Barley, oats, quinoa, brown rice
  • Beans (green, black, garbanzo, kidney, navy, pinto)
  • Peanut Butter
  • Cottage cheese
  • Low fat yogurt
  • Banana & berries
  • Brussels sprouts
  • Rice
  • Almonds, pecans, cashews, peanuts
  • Bread
  • Baked potatoes
  • Eggs
  • Greens (chard, collard greens, kale, mustard greens, spinach)
  • Pasta
  • Avocados
  • Mushrooms
  • Low fat yogurt
  • Sweet potatoes
  • Seeds (flax, pumpkin, sesame, and sunflower)
  • 1% or 2% milk
  • Bell peppers
  • Fish


Biggest Bulking Mistakes (Avoid These)

Bulking, when done right is a great way to add muscle and build a better physique. However there are some common mistakes that a lot of people make when trying to bulk.

Let’s take a look at the biggest mistakes so you can avoid them in your next bulk.

Dirty Bulking – Do you have to eat big to get big?

dirty bulking

You’ve probably seen videos online of fitness influencers eating cheeseburgers and milkshakes because “they’re bulking.”

They say things like “as long as you hit your macros you’ll be fine.”

And yes while you can follow an iifym (if it fits your macros) style of eating and still have a good looking physique, there are more to foods than simply protein, carbs and fats.

Food is also a vital source of micronutrients that are body’s need to perform optimally. The main problem with fast food and sugary treats is that they’re highly processed, have very little micronutrients and are high in calories.

If your diet focuses too much on these types of foods you can run into problems down the line with nutritional deficiencies and all kinds of other health problems.

You’re also probably just going to feel better on a day to day basis if you eat a balanced diet full of nutritious foods.


Eating Too Many Calories

While you’re looking to put yourself in a caloric surplus when bulking, eating too many calories won’t give you any extra muscle building advantages.

You’ll just end up putting on excessive amounts of fat.

You’ll gain just as much muscle eating 110% of your daily calories as you would eating 120 to 130%.

If you stick to a slight 10% surplus you will slowly put on fat over a matter of months.

Up this amount and you will see fat coming a whole lot faster.

This can do a whole lot more than ruining your looks too. As body fat levels rise you can accelerate fat storage and actually decrease muscle growth.


How To Clean Bulk

what is bulking and cutting

So you’re ready to get started on a clean bulk.

Hopefully by now you realise the benefits of clean bulking as apposed to the gym bro recommended dirty bulk.

In this section you will learn exactly how to structure your clean bulk for maximum muscle growth and minimum fat gain.

Let’s get started.


Calculate calories

As we’ve discussed so far, clean bulking is about putting yourself in a slight caloric surplus.

However to do that we need to first know how many calories we should be eating as a base rate.

The first step is to calculate your total daily energy expenditure (TDEE.)

You can use a calculator like this.

Once you have your TDEE you want to add 10% (multiply by 1.1) to put yourself in a slight surplus.


Calculate your macros for bulking

Once you have your TDEE for bulking you can then calculate your macros.

Macronutrients or macros are nutrients that our body needs in large amounts to survive.

We’re talking about proteins, carbs and fats.

Here’s how you can set up your macros for clean bulking:

Eat 0.8 to 1.2 grams of protein per pound of bodyweight.

Protein is the most important of the three macronutrients when building muscle and that is why we calculate it first.

Eat 0.3 grams of fat per pound of bodyweight.

Fat is essential to your diet. With that said after you hit your fat requirements, extra fat is not going to benefit your performance in the gym.

Use your remaining calories on carbs


Carbs are your major source of fuel and if you are looking to gain strength and muscle or perform better athletically, they are extremely beneficial.

But how do you know how many calories you have left over for carbs?

That will require a bit of maths.

The first thing to know is the amount of calories per gram each macronutrient has.

Here’s how they weight up:

Protein = 4 calories/gram

Fat = 9 calories/gram

Carbs = 4 calories/gram

So we have already calculated our calories, protein and fat intake.

And we know that 1 gram of protein is equal to 4 calories and 1 gram of fat is equal to 9 calories.

Follow these steps to calculate your carbs:

  1. Multiply your protein intake by 4
  2. Multiply your fat intake by 9
  3. Add these two numbers together and then subtract that number from your goal calories. This will give you the calories you have remaining for carbs
  4. Divide the remaining number by 4 to get the total in grams of carbs that you should eat every day.

If you want to learn more about counting macros read this post.

Now that you have your macros


Create a meal plan

Having a meal plan can make sticking to your macros a lot easier.

Rather than having to count the macros of foods everyday and try and make then add up to your totals on the fly, you can plan out your meals for a week and even do some meal prep to make meals available on the go.

Plan your foods out in a spreadsheet and make sure you stick to them.

For more information on meal plans check this out.


Adjust your macros based on how your body responds

Following a clean bulking plan you should expect to gain about 0.25 to 1 pound per week as a man and 0.25 to 0.5 pounds as a woman.

If you see yourself gaining more than this, you’re probably eating too much and putting on a bit of excess fat. If this happens you will need to dial your eating back a bit.

If you are gaining less than the above amounts then you aren’t in a surplus and you need to eat more.

Is this happens to you add 100 to 150 calories to your protein and/or carbs allowance and see how your body responds over the next 10 days.

If you’re gaining strength in your training but also not adding weight it is a good sign that you need to increase your calories.

If after 7 – 10 days your weight hasn’t increased again you can add another 100-150 grams of carbs until you see an increase in weight.


Tracking Your Weight

When tracking your results it helps to take a weekly average of your weight. That is weigh yourself every day for a week, add the numbers up and then divide by 7.

You can then compare this to your weekly average of the next week and have a more accurate number.

Sometimes you’re weight can fluctuate a bit on a day to day basis. The weekly average helps reduce this.


Eat Big, Train Big and Recover Big

We’ve talked about the amount of food you need to be eating to get bigger and stronger.

But all the excess calories in the world aren’t going to help you if you aren’t on point with your training and recovery as well.

If you’re wanting to build muscle you need to:

Follow a well structured workout program. A good workout program will emphasize heavy compound exercises. Compound exercises are the pillars of strength and muscle building in natural weightlifters.

Make sure you are getting the necessary recovery. Sleep, eating the right foods not overtraining are all key to maximising the amount of muscle your body can build.


How Long Should You Bulk For?

bulking definitionDepending on your goals and where you’re starting at will determine how long you should bulk for.

If you’re a guy and are over 15% body fat you should reduce this down to about 10% before bulking.

If you’re a girl and over 25% body fat, reduce this to about 20% before bulking.

Starting your bulk from a lower body fat percentage is beneficial for a couple of reasons. Firstly it helps to preserve insulin sensitivity and hormonal balance.

As your body becomes resistant to insulin its ability to burn fat lowers and your likelihood of gaining fat increases.

Secondly it allows you to bulk for many months before your fat levels start getting too high.

When you’re ready to bulk, follow these guidelines:

Follow a clean bulk until you reach 15 to 17% body fat as a man or 25 to 27% body fat s a woman. Once you reach this level, stop bulking and start reducing body fat levels.

Once you get back to your baseline 10% (man) 20% woman you can begin bulking again.

Follow this cycle until you’re happy with your overall muscle size and development.


How Long Does It Take To Build Muscle

muscle hypertrophy

I’m sorry to tell you but building muscle takes longer than you think. If you set out with the right expectations and goals you will be a lot better in the long run.

The truth is building real muscle takes time.

A beginner can expect to gain 18 to 27 pounds of lean muscle in the first year.

10 to 15 pounds in the second.

5 to 6 pounds in year three and…

2 to 3 pounds each year after that.

If you are relatively new to weightlifting and want to go from a normal physique to a muscular ‘movie star’ one it can take anywhere from 1-4 years.

Fitness should be part of your lifestyle and not a quick fix for something.

Final Word On Clean Bulking

Hopefully you have a clearer picture of how to go about your next bulk.

The old bodybuilder way of gorging on food to force your muscles to grow does work, but we know that there is a smarter, better way to go about things.

Clean bulking is the answer to stacking on muscle without getting overly fat.

Follow a good workout program along with the steps in this article and you will put on muscle.

Need Some Workouts For Your Next Bulk? You’ll Love These:

The Best Leg Workout

The Ultimate Chest Workout

The Ultimate Back Workout

Ultimate Arms Workout

The Best Tricep Workout

The Push Pull Legs Bible


What do you think of clean bulking? Let me know your thoughts in the comments section below.


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19 Delicious Healthy Ground Beef Recipes

Kyran Doyle



ground beef recipes

Ground beef is a go to food when you are looking to eat healthy and lose weight/build muscle.

Not to mention that ground beef is inexpensive, quick to cook up, easy to freeze and can be used in an endless amount of meals.

If you’re like me and like to cook with local ingredients and create healthy recipes, I would recommend you check out this beef casserole from Harvest Eating.

If you’re looking for some new, healthy ground beef recipes than you have come to the right place.



Ground Beef Recipes

Korean Ground Beef and Rice Bowls

These Korean Ground Beef and Rice Bowls are so incredibly easy to make and will become one of your go to ground beef meals!

It requires minimal ingredients and requires only a little effort to make.

Nutrition Facts (Per Serving)

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Calories[/div] [div class=”sanz-fourth”]

30 g

Protein[/div] [div class=”sanz-fourth”]

77 g

Carbs[/div] [div class=”sanz-fourth”]

19 g



1 pound lean ground beef (90% lean)
3 garlic cloves, minced
¼ cup packed brown sugar
¼ cup reduced-sodium soy sauce
2 teaspoons sesame oil
¼ teaspoon ground ginger
¼ teaspoon crushed red pepper flakes
¼ teaspoon pepper
2 cups hot cooked white or brown rice
sliced green onions and sesame seeds for garnish


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15-Minute Lazy Noodles

Who doesn’t love noodles? And who doesn’t love a healthy meal that you can put together in 15 minutes!

These 15-Minute Lazy Noodles really do come together in just 15 minutes, all with ingredients you’ve probably got lying around your kitchen already. Check them out!

Nutrition Facts (Per Serving)

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Calories[/div] [div class=”sanz-fourth”]

30 g

Protein[/div] [div class=”sanz-fourth”]

13 g

Carbs[/div] [div class=”sanz-fourth”]

17 g



12 oz. dried wheat noodles (almost any noodle will do––even spaghetti)
1-2 tablespoons vegetable or canola oil
1 pound ground beef, pork, chicken, or turkey
1 onion, thinly sliced
2 cloves garlic, sliced
2 large handfuls of baby spinach
salt and pepper
3 tablespoons soy sauce
1 tablespoon dark soy sauce
2 teaspoons sesame oil
1 teaspoon honey
2 teaspoons chili oil (optional)


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California Taco Flatbread

A delicious wrap filled with romaine lettuce, spiced ground beef, cheese, guacamole, salsa and optionally add crushed tortilla chips for a little extra crunch. You can easily switch things up to your own tastes. Use any kind of lettuce and add cilantro or sour cream. Don’t forget the golden rule of wrap-making though…don’t overstuff it and keep it nice and tight when you roll the wrap together.

Nutrition Facts (Per Serving)

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Calories[/div] [div class=”sanz-fourth”]

12 g

Protein[/div] [div class=”sanz-fourth”]

10 g

Carbs[/div] [div class=”sanz-fourth”]

17 g



2 Flatbreads
8 oz ground beef
2 teaspoons taco seasoning
1 romaine lettuce
1 cup grated Mexican cheese
2 cups tortilla chips
Fresh salsa
Chopped cilantro (optional)


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Classic Ground Beef Hardshell Tacos

How good are ground beef tacos!

These healthy home made tacos can be made with very little planning involved. They make the perfect go-to meal after a long day of all work and no tacos. Feel free to mix and match the ingredients to your taste.

Nutrition Facts (Per Serving)

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Calories[/div] [div class=”sanz-fourth”]

77 g

Protein[/div] [div class=”sanz-fourth”]

38 g

Carbs[/div] [div class=”sanz-fourth”]

20 g



1/2 lb . ground beef
6-8 corn tortillas
1/2 onion
1 garlic clove
1 chipotle in adobo
1 Tablespoon adobo sauce
1 Tablespoon chili powder (I used crushed New Mexican)
1/4 teaspoon salt
dash cumin (optional)
dash oregano (optional)
dash black pepper
2 tomatoes
fresh lettuce
Monterey Jack cheese (or Mozzarella)
guacamole (optional)


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Cauliflower and Ground Beef Hash

A simple recipe that you can make any night of the week. This cauliflower and ground beef hash is an easy low carb, high protein option if you’re in a rush or don’t want to make a complicated meal. And, boy, does it fill you up!

Feel free to add in some chilli, bacon or other seasonings to mix it up.

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

34 g

Protein[/div] [div class=”sanz-fourth”]

5 g

Carbs[/div] [div class=”sanz-fourth”]

17 g



16 oz. bag frozen cauliflower, defrosted and drained
1 lb. lean ground beef
2 c. cheddar cheese
1 tsp. garlic powder
salt and pepper to taste


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15-Minute Quinoa and Korean Beef Bowl

This 15-Minute Quinoa and Korean Beef Bowl is the perfect quick, easy and healthy dinner recipe that you can also make in bulk for a delicious meal prep. Use ground beef or ground turkey for this Korean beef recipe that’s full of flavour and protein.

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

29 g

Protein[/div] [div class=”sanz-fourth”]

38 g

Carbs[/div] [div class=”sanz-fourth”]

16 g



1 cup quinoa, dry but rinsed
1 tablespoon vegetable oil
1/4 teaspoon fresh ground ginger
3 cloves garlic, minced
1 pound lean ground beef
1/3 cup brown sugar
1/4 cup low sodium soy sauce
1 tablespoon sesame oil
1/2 teaspoon crushed red pepper flakes, or more if you like it spicy
salt and pepper, to taste
2 green onions, thinly sliced


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Sweet and Spicy Korean Meatballs

Are you starting to realise that I like Korean beef recipes?

These Sweet and Spicy Korean Meatballs will change your life. They’re made with lean beef, flavoured with garlic and Sriracha sauce, baked without the hassle of frying and glazed with a spicy apricot glaze. They make a great snack or party food or you can cook up some rice and have them as a meal. It’s up to you!

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

15 g

Protein[/div] [div class=”sanz-fourth”]

140 g

Carbs[/div] [div class=”sanz-fourth”]

7 g



1 1/2 lb lean ground beef
4 green onions chopped
1/2 cup Panko breadcrumbs
3 cloves garlic minced
1 egg
2 tbsp Sriracha sauce
1 tsp ground ginger
1 tsp sea salt
1/2 tsp freshly ground black pepper
For Spicy Apricot Glaze
1/2 cup apricot jam
1 tbsp soy sauce
2 tbsp Sriracha sauce


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Porcupine Meatballs in Creamy Tomato Sauce

If you’re like me and didn’t know what the hell a porcupine meatball was, you better listen up because you are going to LOVE them. They are a combination of meat and rice and got their name because rice often pokes out of them and resembles porcupine quills! This recipe is a little high in fat so feel free to adjust some of the ingredients to fit your macros.

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

29 g

Protein[/div] [div class=”sanz-fourth”]

6 g

Carbs[/div] [div class=”sanz-fourth”]

29 g



For the porcupine meatballs
½ cup rice
1 tbsp olive oil
1 tbsp butter
1 large onion, chopped
1 large carrot, grated
1 lbs ground beef, extra lean
1 lbs ground pork, extra lean
1 tbsp fresh dill, chopped
2 tsp salt
0.5 tsp pepper

For the creamy tomato sauce

1 tbsp olive oil
1 tbsp butter
1 large onion, chopped
1 large carrot, grated
2 cloves of garlic, minced
1 tbsp fresh dill, chopped
1X14 oz/400g canned plum tomatoes
1 cup/250 ml chicken stock
3 tbsp sour cream, full fat


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Baked Greek Feta Meatballs

Rich and ground beef and lamb, mixed with fresh herbs, garlic and feta cheese, make these Baked Greek Feta Meatballs a go to Greek Meal.

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

28 g

Protein[/div] [div class=”sanz-fourth”]

19 g

Carbs[/div] [div class=”sanz-fourth”]

18 g



Greek Feta Meatballs
1/2 lb. ground beef
1/2 lb. ground pork or lamb
1/4 cup Panko breadcrumbs
2 tablespoons chopped fresh flat-leaf Italian parsley
3 tablespoons grated onion
2 cloves garlic, minced
Zest of 1 lemon
1 eggs
1 teaspoon oregano
1/2 teaspoon ground coriander
1/2 teaspoon cumin
1/2 teaspoon sea salt
1/4 teaspoon freshly cracked black pepper
2 ounces crumbled feta cheese

Gyro Sandwiches
4-5 pita bread
2 Roma tomato, sliced
1/2 small red onion, sliced thin
Greek Tzatziki sauce


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Greek Spinach & Feta Meatloaf

Every bite of this tender, juicy meatloaf is full of possibilities with feta cheese, garlicky spinach, roasted red peppers, onions and pine nuts. There’s a trio of herbs including thyme, parsley and oregano plus a big glug of Worcestershire sauce, ketchup, seasoned bread crumbs and eggs to hold it all together.

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

16 g

Protein[/div] [div class=”sanz-fourth”]

21 g

Carbs[/div] [div class=”sanz-fourth”]

28 g



1 teaspoon olive oil
2 cloves minced garlic
4 cups baby spinach
1 + ¼ pounds ground beef
½ cup crumbled feta cheese
⅓ cup diced roasted red peppers (from a jar)
¼ cup chopped yellow onion
⅓ cup seasoned bread crumbs
1 egg
½ teaspoon dried oregano
½ teaspoon dried parsley
½ teaspoon dried thyme
¼ teaspoon salt
¼ teaspoon black pepper
1 teaspoon Worcestershire sauce
¼ cup ketchup plus 2 tablespoons for brushing on top
¼ cup pine nuts


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Ground Beef Enchilada Zucchini Boats

If you’re looking for a gluten free version of classic beef enchiladas, this is your recipe! A little over 30 minutes to make. They’re big on and low on calories at only 222 calories a serving!

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

11 g

Protein[/div] [div class=”sanz-fourth”]


Carbs[/div] [div class=”sanz-fourth”]

10 g



1 tablespoon olive oil
½ cup diced red onion

1 lb. lean ground beef
2 garlic cloves, minced
1 teaspoon smoked paprika
1 teaspoon ground cumin
salt to taste
3 large zucchinis, sliced in half lengthwise and scooped out to create a “boat”
1½ cups of old el paso red enchilada sauce
½ cup shredded cheddar cheese
¼ cup chopped fresh cilantro
Optional toppings:
diced tomatoes
diced green onions
diced avocado


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Bacon Burger & Fries

This “bacon burger & fries” Paleo breakfast bake combines savoury, crispy bacon, grass-fed ground beef and crispy sweet potatoes with greens and baked eggs. This is great for breakfast, lunch or dinner. Try it out!

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

30 g

Protein[/div] [div class=”sanz-fourth”]

7.5 g

Carbs[/div] [div class=”sanz-fourth”]

19 g



1 large sweet potato
2 tsp olive oil (for roasting) + sea salt and pepper
6 slices bacon, nitrate free & sugar free for Whole30, cut into bite size pieces
½ lb grass-fed ground beef, 85% lean
1 small onion, chopped
½ cup chopped mushrooms
2 large handfuls fresh spinach, chopped
4 large eggs
generous pinch sea salt and pepper
sliced scallions or chives for garnish (optional)


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Spicy Beef & Cucumber Salad With Cashew Raita

A tasty warm beef salad that’s sure to mix things up. There’s a lot going on in this recipe but it tastes amazing.

If you’re looking for something a bit different check this one out.

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

20 g

Protein[/div] [div class=”sanz-fourth”]

18 g

Carbs[/div] [div class=”sanz-fourth”]

23 g



For the beef
2 tablespoons coconut oil
½ brown onion, finely diced
½ long red chill, finely diced
350-400 g (0.8 lb.) grass-fed beef mince
3 cloves garlic, finely diced
1 teaspoon tomato paste
¾ teaspoon ground coriander seeds
¾ teaspoon ground cumin
½ tea
spoon paprika
Pinch of black pepper
Pinch of ground cinnamon
Pinch of ground cloves (or use mortar & pestle to grind 1 clove or use some Allspice)
¾ teaspoon sea salt
For the cucumber salad

2 cups diced cucumber (3-4 medium Lebanese cucumbers)
2 tablespoons diced fresh coriander (cilantro)
Pinch of pepper
Pinch of sea salt
2 tablespoons olive oil
1 tablespoons lemon juice
10 fresh mint leaves
Few whole raw cashews

For the cashew raita dressing

¾ cup raw cashews, soaked in warm water for 1 hour
½ clove of garlic, diced
Juice of 1 lemon
¾ teaspoon tahini paste
2 tablespoons water
Pinch of sea salt


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Healthy Sloppy Joes

This sloppy joe recipe is a great dish to have at hand. Add it with rice or in a bun. You can even package it up and meal prep it for an easy on the go meal.

Oh and I forgot to say, it tastes great too! What more could you want from a meal?

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

22.5 g

Protein[/div] [div class=”sanz-fourth”]

14.5 g

Carbs[/div] [div class=”sanz-fourth”]

8 g



1.5 pounds ground beef or turkey (93/7)
8 oz tomato paste
¼ cup + 2 Tablespoons tomato sauce
0.5 Tablespoons garlic powder
0.25 teaspoon salt
0.5 Tablespoons chili powder
0.25 teaspoons garlic salt
2.5 Tablespoons honey or maple syrup


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Stuffed Spaghetti Squash with Tomato and Ground Beef

Craving pasta but don’t want all the excess carbs? This stuffed spaghetti squash with tomato and ground beef is your answer.

You’ll get all the tastiness of a pasta dish without all the additional carbs.

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

22 g

Protein[/div] [div class=”sanz-fourth”]

13 g

Carbs[/div] [div class=”sanz-fourth”]

18 g



3 lb spaghetti squash1 lb ground beef
1 green pepper, diced
1 onion, diced
3 garlic cloves, minced
1 portobello mushroom, halved and sliced
1 (28 oz) can diced tomatoes, drained
Salt and pepper
1/2 tsp. dried thyme
1 tsp. dried oregano
1/4 tsp. cayenne
Parmesan cheese for topping if desired


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Budget Friendly Ground Beef Jerky

Beef Jerky is a great high protein, low carb, easy, on the go snack. Homemade ground beef jerky is not only cost effective but it also allows you to add different spices and flavours to your liking. The other added benefit it you get to control the amount of sodium added as some store bought products are loaded with it.

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

7 g

Protein[/div] [div class=”sanz-fourth”]

2 g

Carbs[/div] [div class=”sanz-fourth”]

5 g



1/2 cup soy sauce
1 teaspoon liquid smoke
1/2 teaspoon onion powder
1/2 teaspoon garlic powder or 1 teaspoon minced garlic
1 teaspoon sea salt
1 pound lean ground beef or venison


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5-Ingredient Chili

I love simple recipes and it doesn’t get much simpler than 5 ingredients!

So if you’re looking to knock up an awesome chili in a snap, you have to check out this tasty five-ingredient easy chili recipe!

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

122.8 g

Protein[/div] [div class=”sanz-fourth”]

95.9 g

Carbs[/div] [div class=”sanz-fourth”]

41.2 g



1 lb. ground beef or turkey*

1 small white onion, diced
3 (15 oz.) cans diced tomatoes with green chiles
2 (15 oz.) cans beans, drained (black beans, kidney beans, a combo, or whatever you like)
2 Tbsp. chili powder

(optional toppings: shredded cheese, chopped green onions, sour cream, cilantro, etc.)


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Stuffed Bell Peppers

This is a great make ahead meal. You can prep the bell peppers in the morning or even a day or 2 before and just pop it in the oven 40 minutes before you’re ready to eat them! Also it happens to be one of the tastiest things I have ever put in my mouth!

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

25 g

Protein[/div] [div class=”sanz-fourth”]

30 g

Carbs[/div] [div class=”sanz-fourth”]

15 g



4 Bell Peppers
1 lb ground beef
1 small onion, finely diced
1 tsp minced garlic
1/2 tsp salt
1/4 tsp black pepper
1 tsp Tony Chachere’s creole seasoning
1 egg
1/3 cup quick cooking oats
1 TBSP Worcestershire
15 oz can tomato sauce (divided)
shredded cheese of your choice


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10 Muscle Building High Protein Recipes

Kyran Doyle



high protein recipes

Do you find it difficult to get enough protein from your food sources?

Or are you relying on a combination of a handful of recipes and shakes to get your daily protein intake up?

If that sounds like you, you’ve come to the right place.

Eating a high protein diet doesn’t have to be difficult if you have a range of healthy high protein recipes to use.

Check out these recipes that are loaded with protein to help you reach your dietary goals!

You will also want to check out the OrganizEat app to keep track of all of your recipes in the one place.


Mexican Egg White Omelet

Omelet’s are a staple of many people’s high protein diets. This single serve mexican omelet is quick, easy and so much better than a bowl of cold cereal.

You can be flexible with the ingredients and add other foods if you like, but this is pretty damn tasty to begin with.

Nutrition Facts (Per Serving)

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Calories[/div] [div class=”sanz-fourth”]

26 g

Protein[/div] [div class=”sanz-fourth”]

38 g

Carbs[/div] [div class=”sanz-fourth”]

14 g



2 teaspoons olive oil

1 small jalapeno, thinly sliced and seeded (if desired), stem discarded

1/2 cup diced red onion

1 clove garlic, minced

handful of grape or cherry tomatoes, halved

salt and pepper

6 egg whites, whisked

half an avocado, peeled, pitted and diced

chopped fresh cilantro

crumbled cotija cheese


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Protein Chicken Quiche

If you’re looking for a low fat, low carb, high protein meal, then this quiche is for you.

It works great on it’s own as a snack or as part of a meal.

We brought this along to a picnic and it was a big hit with my family.

Feel free to add extra seasoning, or ingredients to change the flavour.

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

30 g

Protein[/div] [div class=”sanz-fourth”]

2.7 g

Carbs[/div] [div class=”sanz-fourth”]

1 g



1 pound skinless chicken breasts

1 cup egg whites

1 cup cottage cheese

1 tbsp flour

1/8 tsp black pepper

1/tsp hot sauce

2 Green Onions

2-3 Potatoes


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Healthy Egg Muffin Cups

Start your day right with Healthy Egg Muffin Cups! Only 50 calories per muffin, LOADED with vegetables, and can be made in advance!

These are a great quick breakfast or on the go high protein snack. Check them out!

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

3.7 g

Protein[/div] [div class=”sanz-fourth”]

2.7 g

Carbs[/div] [div class=”sanz-fourth”]

2.7 g



1 tablespoon olive oil1 cup red pepper measured after chopping

1 cup green pepper measured after chopping

1 cup yellow onion measured after chopping

2 cups baby spinach – roughly chopped measured/packed before chopping

1 cup mushrooms measured before chopping

2 cloves garlic minced

salt to taste

4 whole eggs

4 egg whites

hot sauce optional for drizzling on top!


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Cauliflower and Ground Beef Hash

A simple recipe that you can make any night of the week. This cauliflower and ground beef hash is an easy low carb, high protein option if you’re in a rush or don’t want to make a complicated meal. And, boy, does it fill you up!

Feel free to add in some chilli, bacon or other seasonings to mix it up.

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

34 g

Protein[/div] [div class=”sanz-fourth”]

5 g

Carbs[/div] [div class=”sanz-fourth”]

17 g



16 oz. bag frozen cauliflower, defrosted and drained

1 lb. lean ground beef

2 c. cheddar cheese

1 tsp. garlic powder

salt and pepper to taste


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Garden Skillet Supper

Mix up your next beef skillet with some veggies! This is a really easy recipe that you can alter depending on what you have in the cupboard.

You can sub in ground turkey for the beef if you like or add some extra seasonings to spice it up a little.

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

25 g

Protein[/div] [div class=”sanz-fourth”]

10 g

Carbs[/div] [div class=”sanz-fourth”]

14 g



1-2 pounds lean ground beef

2 large garden tomatoes

1-2 yellow squash, sliced

1-2 bell peppers, chopped

1 onion, chopped

1 tablespoon dried parsley flakes

1 teaspoon Kosher Salt

¼ teaspoon pepper


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Steak with mustard sauce and chilli pumpkin mash

Steak and mash is a go to when you are looking to get some good protein and carbs in your meal. Mix up your ordinary steak and mash with this sweet chilli pumpkin version.

Add your favourite steamed vegetables to the side to get some more micronutrients if you like.

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

32 g

Protein[/div] [div class=”sanz-fourth”]

23 g

Carbs[/div] [div class=”sanz-fourth”]

19 g



500g potatoes, peeled, chopped

500g butternut pumpkin, peeled, chopped

1 long red chilli, seeds removed, finely chopped

20g unsalted butter

4 x 150g rump steaks, trimmed

1 tbs wholegrain mustard

1 cup (250ml) salt-reduced beef stock

2 cups baby spinach leaves


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Carnitas Burrito Bowls

These carnitas burrito bowls are super tasty and can be made for meal prep which is great. Take an hour to make up these bowls for an easy, on the go, meal during the week.

I’d normally double the ingredients and freeze some up to get more from my time.

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

32 g

Protein[/div] [div class=”sanz-fourth”]

29 g

Carbs[/div] [div class=”sanz-fourth”]

18 g



1 pound pork loin (option to use chicken breast instead)

1 tablespoon minced garlic

1 tablespoons orange juice

1/3 cup lime juice

3 teaspoon cumin

2 teaspoons smoked paprika

salt and pepper, to taste

1/4 cup green chiles


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Ground Turkey Skillet with Green Beans

Gluten free and low-carb, this Ground Turkey Skillet with Green Beans recipe is going to be a crowd pleaser.

This recipe is great as you can eat it as is, no side dish is necessary, or you can have it along with some rice or roasted veggies.

The turkey recipe also freezes well so is great for meal prepping.

Nutrition Facts (Per Serving)

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Calories[/div] [div class=”sanz-fourth”]

32 g

Protein[/div] [div class=”sanz-fourth”]

17 g

Carbs[/div] [div class=”sanz-fourth”]

22 g



2 tbsp extra-virgin olive oil

1 lbs extra-lean ground turkey

1 tsp clove garlic, minced

½ cup onions, diced

½ cup yellow bell pepper, diced

1 ½ cup green beans, chopped

¾ cup homemade tomato sauce or any other sauce of your preference

Salt and ground fresh black pepper

A pinch of crushed red pepper


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High Protein Tuna Bake Pasta Recipe

I love quick and simple meals that are easy to customise depending on your taste and what you have lying around the kitchen.

This high protein tuna bake recipe fits that exactly. It’s a delicious dish that is perfect post-workout, easy to make and only requires some simple household ingredients!

Nutrition Facts (Per Serving)

[div class=”sanz-fourth”]


Calories[/div] [div class=”sanz-fourth”]

33 g

Protein[/div] [div class=”sanz-fourth”]

18 g

Carbs[/div] [div class=”sanz-fourth”]

9 g



100g Pasta

2 Cans Tuna (in water)

½ Cup Spinach

1 ⅕ Cup Sweetcorn

½ Cup Broccoli

½ Cup Mushrooms

1 tbsp Garlic

1 tbsp Mixed Herbs

30g Cheddar Cheese

Dash of Pepper


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Low Carb Cheeseburger Meatloaf (Keto, Gluten Free)

This Low Carb Cheeseburger Meatloaf from is flavoured with all the fixings that would be in a juicy burger like bacon, onion, and sharp cheddar cheese. It’s high in protein and best of all, low in carbs. You won’t miss the bun!

Nutrition Facts (Per Serving)

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Calories[/div] [div class=”sanz-fourth”]

42 g

Protein[/div] [div class=”sanz-fourth”]

2.3 g

Carbs[/div] [div class=”sanz-fourth”]

15.1 g



2 pounds ground beef (grass fed, if available)1 large egg lightly beaten

2 tablespoons prepared yellow mustard

½ cup onion, chopped

¼ cup dill relish or chopped dill pickles

1 cup pork rind crumbs

1½ teaspoons kosher salt

1½ teaspoons pepper

3 slices, center cut bacon diced

3 ounce sharp cheddar cheese (block style, diced in chunks)

¼ cup shredded sharp cheddar cheese (to top meatloaf – optional)


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How To Use Flexible Dieting (IIFYM) To Build Muscle and Get Shredded

Kyran Doyle



flexible dieting IIFYM

If you’ve ever tried and failed at a diet before then I have good news for you.

It seems like everyday there is a new fad diet that comes out that will help you lose weight and gain muscle faster than ever.

Flexible dieting has been getting a lot of attention recently but it’s by no means just another fad diet. In fact it has been around for years in the bodybuilding community.

If you’re like me, when you first heard of this new way of eating, that not only allowed, but recommended you eating some foods that would be traditionally classed as “unhealthy.” You were a little bit skeptical, and rightfully so.

How could you possibly eat a diet of pizza and ice cream and still maintain a lean athletic physique?

In this article you’ll learn exactly how flexible dieting can work for you and the benefits it brings.


What is Flexible dieting?

iifym diet

Flexible dieting is also known as “if it fits your macros” or IIFYM.

The basic logic behind it is that you can eat a well balanced diet, that also involves some treats and foods that would normally be classed as unhealthy as long as it fits your daily macronutrient needs.

Some people take it to mean that you can eat junk food and get ripped. While that is possible, and you’ve probably seen the videos on instagram of lean, ripped people shovelling pizza and candy in their mouths on a daily basis this isn’t necessarily the best way to go about it.

I like to think that Flexible dieting is:

A sustainable diet to fit your lifestyle

You could even consider flexible dieting not to be a “diet” at all.

Diet’s are usually something that people start then give up on. All in the blink of an eye. The reason being, that most people are miserable on diets.

You’re forced to eat foods that you don’t really like and you feel guilty every time you even think of eating something that’s not part of your diet.

This leads to the eventual binge eating and feeling bad about yourself.

It’s the reason that nearly all dieters (90-95%) regain the weight they lost.

Which brings me back to my definition of flexible dieting and why it isn’t really a diet at all

Flexible dieting is something that you can sustain long term. Without the yoyo effect that going on traditional diets normally brings.

The only real way to make progress with your body is to maintain your efforts over a long period of time.

Flexible dieting allows you to be consistent with your eating and see the results that come along with it.


Flexible dieting principles

iifym food

The core of flexible dieting (IIFYM) comes down to this.

How much you eat is more important than what you eat in losing weight.

When it comes to weight loss the only thing that matter is calories in, calories out.

If you consume less calories in than your body expends for energy throughout the day then your body is going to need to get this energy from somewhere else.

Your fat stores!

This is a pretty simple idea to get your head around.

What most clean eating dieters don’t realise is that even though they’re eating good nutritious foods, they have little effect on your body’s composition.

100 calories of broccoli is the same for your body as 100 calories of chocolate, when you are talking weight loss/gain.

So even if you’re only eating plain grilled chicken breast and broccoli every day, but consume more calories than you burn you will still put on weight.

Eating nutritious foods is still important for your health, and you should still look to include them in your diet. All I’m saying is there is no one food that is going to cause you to put on weight.

To prove this point Professor Mark Harb ate a diet that consisted of Twinkies, Dorritos and Oreos and lost up to 27 pounds.

He lost the weight by putting himself in a caloric deficit, not by eating regular “healthy” foods.

You might think, if that’s the case then why would I even bother eating healthy foods?

That comes down to body composition.


Importance Of Macros For Body Composition


flexible dieting If it fits your macros

Eat only junk food and you can lose weight, sounds pretty good right?

While it is true that you will lose weight, it might not be the result that you are looking for.

You can lose weight in a calorie deficit but if you’re looking to build a muscular, athletic body then you need more than just calories.

What Are Macros?

A macro is short for macronutrient which is defined as:

A macronutrient is a nutritional component of the diet that are required in relatively large amounts: protein, carbohydrate, fat, and minerals such as calcium, zinc, iron, magnesium, and phosphorous.

Getting in the right amount of macronutrients is essential if you are looking to build or maintain muscle while losing weight.

  • You need to make sure you are getting enough protein to maintain or build muscle mass.
  • You need to eat enough carbs to provide yourself with enough energy to train.
  • You need to get enough fats to support brain health and hormone synthesis.

You can use a macro calculator to get a rough idea of how much protein, carbs and fat you need to be eating daily.

Counting macros is more beneficial than counting calories as it allows you to improve your body’s composition. Counting calories can help you to lose weight but you will often be losing muscle as well as fat.

Here’s how your macros play into flexible dieting.

As long as you hit your macros each day, the foods you eat will not effect your body composition.

Your protein could come from lean chicken breast, or hamburger patties. Your carbs could be from potatoes or or chocolate. Your fats could come from fish oil or ice cream.

With that said it may be difficult to hit your macro needs eating take away every day.

This means that if you are eating a relatively well balanced diet, you will be able to have something sweet for desert, or a couple of slices of pizza for dinner.


Your Macro Budget

flexible dieting foods

When it comes down to flexible dieting you need to be smart with your macro budget. If you go over your macros you will start to put on fat.

In many ways budgeting your macros is like a financial budget.

For example lets say that it’s payday and you received $2000 in your account. It probably isn’t the smartest idea to go out and buy a $1500 watch if it means you can’t afford to pay rent and buy food.

On the other hand if you got paid $5000 you would be able to buy the watch and still be able to afford all of your other living expenses as well.

When you apply the same thinking to your diet, it is possible to eat a big bowl of ice cream and chocolate at lunch time, it might not be the smartest move. If you spend all of your macros on one food and don’t have enough room left to eat for the rest of the day you are going to be in surplus that day.

A good rule of thumb when implementing flexible dieting is to try and eat around 80% good, whole nutritious foods and then use the remaining 20% for foods that would be classified “less healthy.”

If you focus on eating more nutritious food first that will give you a good platform for the day and make sure that you aren’t hungry at the end of it. Then you will be able to calculate how many macros you have left over at the end of the day to eat something you enjoy.

The Hodge Twins make sure that they hit their major macro (protein), then they know that they have the platform to support their training and can use their remaining carbs and fats to eat more enjoyable foods.

The main secret behind flexible dieting is being able to balance. If you have a big work lunch with a burger and fries, then you need to eat something healthier that uses less macros for dinner.

It’s pretty simple when you think of it that way.


Will Flexible dieting work for you?

The biggest thing I like about flexible dieting is that it doesn’t make you feel trapped into eating a certain way.

If you’ve struggled on other “clean eating” or fad diets, this could be the exact thing you’re looking for.

Yoyo dieting is such a big problem for many people. Flexible dieting gives you the ability to eat nutritious foods while still enjoying the foods that you like.

If you are trying to get in better shape then you need to do something that you can sustain for a long period of time.

There is really no benefit in eating a 100% clean diet if you are going to blow out and return to where you are in the beginning.

Highly restrictive, very low-calorie diets lead to cravings. Cravings lead to “cheating.” Cheating leads to bingeing. And bingeing leads to quitting.

Flexible dieting can fit into your lifestyle seamlessly and will allow you to make the progress with your body while not feeling like you’re on a traditional “diet.”



You should eat the foods you like.

Every meal.

Every day.

For the rest of your life.

Because the key to succeeding is doing something that is sustainable for the rest of your life.

If you’re skeptical about flexible dieting, and I can understand why some people are. I mean it does go against most traditional beliefs that you must eat only healthy foods to lose weight.

But it really is true. You can eat the foods you like and still have the body you want, as long as you stick to your macros.

Hopefully this article has given you the information you need to make an informed decision as to whether or not flexible dieting (IIFYM) is right for your lifestyle.

What’s your take on flexible dieting? Have anything else to add? Let me know in the comments below!

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