28 Day Keto Challenge – The Only Keto Diet Routine that You Will Ever Need

by | Apr 2, 2020 | 28 Days, DIET


Keto is one of the lowest-carb diets which shares a few similarities with low-carb diets and Atkins. The motto of the diet is to reduce carbon intake and replace it with fat. The reduced-carb amount in your diet assists your body to transfer into a metabolic stage which is known as Ketosis. And when this Ketosis process takes place, your body’s capability of burning fat heightens drastically. And it doesn’t end here. Your body further burns those liver fats and turn them into ketones, which is your brain’s energy supply. So, are you ready to know about this amazing 28 day Keto challenge? Then keep reading on.

Low-Carb Baked Eggs With Avocado and Feta

  • Serving size:1
  • Servings per recipe: 2
  • Calories: 280 kcal
  • Preparation time: 10 minutes
  • Cooking time: 15 minutes

Ingredients (in a list): 

  • 1 avocado
  • 4 eggs
  • 2-3 tbsp crumbled feta cheese
  • Nonstick cooking spray
  • Pepper and salt to taste

Nutrition Information: 

  • Carbohydrate – 9.3g
  • Protein – 11.3g
  • Fat – 23.5g

Instructions (in a list):

  • First, you will have to preheat the oven to 400 degrees F
  • after that, when the oven is on the proper temperature, you will have to put the gratin dishes right on the baking sheet.
  • Then, leave the dishes to heat in the oven for almost 10 minutes
  • After that process, you need to break the eggs into individual ramekins.
  • Then, let the avocado and eggs come to room temperature for at least 10 minutes
  • Then, peel the avocado properly and cut it each half into 6-8 slices
  • You will have to remove the dishes from the oven and spray it with the non-stick spray
  • Then, you will have to arrange all the sliced avocados in the dish and tip two eggs into each dish
  • Sprinkle with feta, add pepper and salt to taste
  • Last, bake it for 12-15 minutes or until egg whites are set and the egg yolks are done to your liking. Serve hot.

Mediterranean Eggs White Breakfast Sandwich With Roasted Tomatoes

  • Serving size:1
  • Servings per recipe: 2
  • Calories: 458
  • Preparation time: 15 minutes
  • Cooking time: 10 minutes

Ingredients (in a list): 

  • Salt and pepper to taste
  • ¼ cup egg whites
  • 1 teaspoon chopped fresh herbs like rosemary, basil, parsley,
  • 1 whole grain seeded ciabatta roll
  • 1 teaspoon butter
  • 1-2 slices Muenster cheese
  • 1 tablespoon pesto
  • About ½ cup roasted tomatoes

Roasted Tomatoes:

  • 10 ounces grape tomatoes
  • 1 tablespoon extra-virgin olive oil
  • Black pepper and salt to taste

Nutrition Information: 

  • Carbohydrate– 51g
  • Protein– 21g
  • Fat– 24g

Instructions (in a list):

  • First, you will have to melt the butter over the medium heat in the small nonstick skillet.
  • Then, mix the egg whites with pepper and salt.
  • Then, sprinkle it with the fresh herbs
  • After that cook it for almost 3-4 minutes or until the egg is done, flip it carefully
  • Meanwhile, toast ciabatta bread in a toaster
  • After that, you will have to place the egg on the bottom half of the sandwich rolls, then top with cheese
  • Add roasted tomatoes and the top half of roll.
  • To make a roasted tomato, preheat the oven to 400 degrees.
  • Then, slice the tomatoes in half lengthwise.
  • Place on the baking sheet and drizzle with olive oil.
  • Season it with pepper and salt and then roast in the oven for about 20 minutes. Skins will appear wrinkled when done.

Greek Yogurt Pancakes, the best breakfast in the 28 day Keto challenge

  • Serving size:2
  • Servings per recipe:2
  • Calories: 165.7
  • Preparation time: 10 minutes
  • Cooking time: 5 minutes

Ingredients (in a list): 

  • 1 cup all-purpose flour
  • 1 cup whole-wheat flour
  • 1/4 teaspoon salt
  • 4 teaspoons baking powder
  • 1 Tablespoon sugar
  • 1 1/2 cups unsweetened almond milk
  • 2 teaspoons vanilla extract
  • 2 large eggs
  • 1/2 cup plain 2% Greek yogurt
  • Fruit, for serving
  • Maple syrup, for serving

Nutrition Information: 

  • Carbohydrate– 52g
  • Protein– 14g
  • Fat– 5g

Instructions (in a list):

  • First, you will have to pour the curd in the bowl and mix it well until creamy.
  • After that, you will have to add egg whites and mix it well until combined.
  • Then take a separate bowl, pour the wet mixture into the dry mixture. Stir to combine. The batter will be extremely thick.
  • Then, simply spoon the batter onto the sprayed pan heated to medium-high.
  • The batter must make 4 large pancakes.
  • Then, you will have to flip the pancakes once when they start to bubble the bit on the surface. Cook until golden brown on both sides.

Mediterranean Feta and Quinoa Egg Muffins

  • Serving size:1
  • Servings per recipe:12
  • Calories: 113 kcal
  • Preparation time: 15 minutes
  • Cooking time: 15 minutes

Ingredients (in a list): 

  • 2 cups baby spinach finely chopped
  • 1 cup chopped or sliced cherry tomatoes
  • 1/2 cup finely chopped onion
  • 1 tablespoon chopped fresh oregano
  • 1 cup crumbled feta cheese
  • 1/2 cup chopped {pitted} kalamata olives
  • 2 teaspoons high oleic sunflower oil
  • 1 cup cooked quinoa
  • 8 eggs
  • 1/4 teaspoon salt

Nutrition Information: 

  • Carbohydrate– 5g
  • Protein– 6g
  • Fat– 7g

Instructions (in a list):

  • Pre-heat oven to 350 degrees Fahrenheit, and then prepare 12 silicone muffin holders on the baking sheet, or just grease a 12 cup muffin tin with oil and set aside.
  • Finely chop the vegetables and then heat the skillet to medium.
  • After that, add the vegetable oil and onions and saute for 2 minutes.
  • Then, add tomatoes and saute for another minute, then add spinach and saute until wilted, about 1 minute.
  • Place the beaten egg into a bowl and then add lots of vegetables like quinoa, feta cheese, veggie mixture, and salt, and stir until well combined.
  • Pour the mixture into silicone cups or greased muffin tins, dividing equally, and bake in the oven for 30 minutes, or until eggs have set and muffins are a light golden brown.

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