Keto is one of the healthiest diets that one can follow for keeping up good health with strong immunity. Not only Keto is healthy, but it is also an easy diet plan too. Most of the Keto recipes can be made in 30mins or less. And if you are a Pescatarian, then there are several pescatarian keto meal plan which you should know about. Here are some of them listed out for you.
Top 5 Pescatarian Keto Meal Plan
Falafel bowls with tahini sauce
Serving size: 1 serving
Servings per recipe: 4
Calories: 500 calories
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients (in a list):
- One package or eight ounces of frozen prepared falafel
- Two-third cup of water
- Half cup of whole-wheat couscous
- One bag or sixteen ounces of fresh and steam-in-bag green beans
- Half cup of Tahini Sauce
- Half cup of pitted Kalamata olives
- One-fourth cup of crumbled feta cheese
Nutrition Information:
Carbohydrate – 55 g
Protein – 15 g
Fat – 27 g
Instructions (in a list):
Bring water in a saucepan and stir in couscous.
Cover and then remove it from the heat.
Allow standing until you see the liquid getting absorbed. Wait for five minutes. After this, fluff with a fork and set aside.
Now, prepare the green beans and tahini sauce.
Divide the portion among four small containers and refrigerate.
Divide green beans among four serving containers.
Top every container with half cup couscous, 1/4th falafel, and one tsp. of olives and feta.
Refrigerate for four days after sealing it.
While serving, reheat it in a microwave for two minutes.
Right before eating, garnish it with tahini sauce.
Spinach and egg scramble with raspberries
Serving size: Two eggs, one slice of bread, and a half cup of raspberries
Servings per recipe: 1 serving
Calories: 296calories
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients:
- One teaspoon of canola oil
- One and a half cups of baby spinach (which is one and a half ounces)
- Two eggs, large and lightly beaten
- Kosher salt, a pinch.
- ground pepper, a pinch
- One slice of whole-grain toasted bread
- Half cup of fresh and fine raspberries
Nutrition Information:
Carbohydrate – 21 g
Protein – 18 g
Fat – 16 g
Instructions (in a list):
Heat the oil in a non-stick and small skillet at a temperature of medium-high.
Add spinach to the plate.
Cleanly wipe the pan and add eggs into the medium heated pan.
Stir and cook twice in order to ensure even-cooking for about two minutes.
Stir the spinach in and add salt and pepper into it.
Garnish it with raspberries and toast before eating.
Mediterranean lettuce wraps
Serving size:3
Servings per recipe: 4
Calories: 498 calories
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients:
- One-fourth cup of tahini
- One-fourth cup of olive oil, extra-virgin
- One teaspoon of lemon zest
- One-fourth cup of lemon juice
- One and a half tsp. of pure maple syrup
- Three fourth tsp. of kosher salt
- Half tsp. of paprika
- Two cans (15 ounces) of rinsed chickpeas, no-salt-added
- Half cup of sliced and roasted red pepper, drained and jarred
- Half cup of thinly sliced shallots
- Twelve leaves of Bibb lettuce, large
- One-fourth cup of almonds, roasted and chopped
- Two tsps. of fresh parsley, chopped
Nutrition Information:
Carbohydrate – 44 g
Protein – 16 g
Fat – 28 g
Instructions (in a list):
Whisk lemon zest, tahini, oil, maple syrup, lemon juice, paprika, and all in a bowl.
After which, add peppers, chickpeas, and shallots.
Now, toss for coating.
After this, divide this mixture among the lettuce leaves (say about one-third cup for every portion).
Top with parsley and almonds.
Before serving, wrap lettuce leaves around this filling for proper garnishing.
Pressed Tuna sandwich with pan bagnat
Serving size: 1 slice
Servings per recipe: 8 servings
Calories: 266 calories
Preparation time: 40 minutes
Cooking time: 2 hours and forty minutes
Ingredients:
- Half cup of red onion, thinly sliced
- Five tsp. of divided red-wine vinegar, divided
- Two tsp. of boiling water
- A twelve-inch of the crusty country loaf, whole-wheat should be taken about one pound
- Two tsp. of olive oil, extra-virgin
- One tsp. of Dijon mustard
- Half tsp. of pepper, ground
- One-fourth tsp. of salt
- Two cans or five ounces of chunk and drained light tuna, oil-packed
- One cup of baby arugula, packed
- One cup of English cucumber, thinly sliced
- One cup of radishes, thinly sliced
- One cup of quartered cherry tomatoes
- Half cup of olives pitted and unevenly chopped
- Four thinly sliced boiled eggs, hard and large
- One-fourth cup of fresh basil, packed
Nutrition Information:
Carbohydrate – 23 g
Protein – 13 g
Fat – 12 g
Instructions:
Combine two tsp. of vinegar, water, and onion in one bowl, small.
Marinate and stir for ten minutes.
Cut horizontal loaves in half.
Pull out inner bread from the halves by leaving around half an inch.
Whisk three tsp. of vinegar, oil, pepper, salt, and mustard in one bowl.
Drain the onion and add arugula, tuna, radishes, cucumber, olives, and tomatoes.
Stuff the mixture into the bottom half of one loaf.
Top with basil, eggs, and the loaf’s top.
Refrigerate for two hours.
Mediterranean Fish Panini
Serving size: 1
Servings per recipe: 4 servings
Calories: 216 Calories
Preparation time: 25 minutes
Cooking time: 35 minutes
Ingredients (in a list):
- Nonstick Olive oil spray for cooking
- Two skinless and boneless breast halves of a Fish, small
- One-third cup of dried tomatoes
- Three tsp. of boiling water
- One-third cup of red sweet peppers, bottled roasted and drained
- Four tsp. of vinegar, balsamic
- One tsp. of oregano snipped fresh or half tsp. of crushed oregano, dried
- One clove garlic, large and minced
- One-eighth tsp. of black pepper, ground
- Four whole wheat, miniature squares, and bagel bread or split ciabatta rolls, multigrain
- One zucchini, small and your pescatarian keto meal plan is ready.
Nutrition Information:
Carbohydrate – 31 g
Protein – 19 g
Fat – 3 g
Instructions (in a list):
- Coat unheated large nonstick skillet with cooking spray
- Preheat and add Fish.
- Cook Fish for about twelve minutes.
- Cool Fish and split each piece in horizontally half and cut into 2-inch slices, crosswise.
- Combine and cover boiling water and dried tomatoes for 5 minutes.
- Transfer un-drained mixture to small processor and add red sweet peppers, oregano, balsamic vinegar, ground black pepper, clove garlic, and cover.
- Spread dried spread on bagel bread squares’ cut sides.
- Place Fish on the bottom of the bread.
- Cut thin strips from zucchini and place on Fish’s top.
- Place heavy skillet sandwiches and cook for 2 minutes. Turn the sandwich and cook for another two minutes.
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