5 Muscle Building Meals for Your Keto Diet

Keto diet is by far the most efficient diet for those who, along with the weight loss, want to build a well-shaped body.  Well, if you are into exercising and you aim to build a firm muscle mass, combining your exercise regime with well-planned keto diet is the key to your herculean body.

Keto diet is a low-carbohydrate diet that is focused on high-fat and high-protein food. Moreover, when you are on a strict ketogenic diet, every meal is beneficial for your weight loss. However, some combinations and meals can also have a great muscle-building effect to help you kick-start your body’s transformation.

These delicious meals will keep you in ketosis assuring you to constantly lose weight and helping you build muscles fast.

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Eggs, Steak and Veggies


·         3 middle sized eggs

·         400 gr of spinach (washed and chopped)

·         A chicken steak

·         avocado

·         Olive oil

·         salt

In a pan cook the steak in water until  desired doneness. At the end sprinkle some olive oil and salt. Slice the steak into small size strips.

In a small bowl whisk the eggs. In a pan pour a small amount of olive oil an after it gets warm pour the eggs onto the pan together with the spinach. Season with salt and pepper.

Slice up the avocado and serve everything together. Enjoy your fresh, warm meal, stoked with proteins and fats.

We’ll recommend this meal as a breakfast. When you exercise, your protein and fat needs will increase and you may end up eating steaks at dinner and pack some more calories at the end of the day. However, if you start the day with this powerful breakfast you’ll feel energized, eggs will help you feel full for a long period of time and you’ll stock the proteins and fats needed for the day.

Roasted Veggies

To maintain your keto diet you must have a good weekly plan. We recommend doing a meal prep every now and then. This helps you be more time efficient and keeps you on track. The easiest thing to do is to roast and store veggies. They can endure in the fridge for almost a week, and are always tasty. Also they make a good side dish and dinner snacks.

Veggies are a very important part of a keto diet, they are stocked with vitamins, antioxidants and water, which helps you feel full. Of course, they can be very tasty.

·         Take all of your favorite veggies. Clean them and slice in thin pieces.

·         We recommend: carrots, broccoli, brussels sprouts and also add mushrooms.

·         Line a pan with parchment paper and put all the veggies in. Sprinkle olive oil, salt and            add any seasoning you prefer. ( pepper, oregano, turmeric)

·         Put them in an oven preheated on 200°C.

·         Bake for 20 to 30 min.

Baked Salmon

Salmon is a great source of omega 3 fatty acids that queue the body to slow protein degradation and increase the muscle growth. Salmon is delicious and also great source of proteins.


·         2 big slices of salmon

·         1 tablespoon olive oil

·         Butter

·         lemon

·         Sea salt

·         Pepper

Preheat the oven on 200°C.

Grease a baking dish with olive oil. Place the salmon in the dish with the skin-side down. Season with salt and pepper.

Place thin slices of lemon and batter on the top of the salmon.

Bake for 30 min.

·         You can heat the rest of the batter in a small saucepan. When it starts to bubble add some lemon juice. You can serve the salmon with the butter-lemon sauce if you choose to.

·         Combine salmon with roasted veggies and enjoy!

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Raspberry Scone

You thought you’ll never see a keto friendly recipe in this form. Well, here it is, high in protein and low in carbs.


·         4 eggs

·         1 teaspoon baking soda

·         ½ cup cashew butter (or any nut butter you prefer)

·         Frozen raspberries

·         3 scoops of clean protein powder ( optional)

Preheat the oven on 200°C.

Mix all the ingredients except the raspberries into a bowl.

Pour batter onto a lined pan and pour in the mixture. Drop the desired amount of raspberries on the top.

Bake for 20 min.

Berries are highly appreciated in the keto community. They are low in carbs and high in antioxidants and fiber- a great choice for a treat now and then.  This scone is however, a good choice for protein intake and it will sure help you lower those carbs cravings.

Keto Shake

We must take in consideration here, how hectic life sometimes gets and pulls us away from our path. Supplements are the modern-world saviors when it comes to health and successful diet. To be honest, we all are too busy to cook and prepare meals everyday, However, when on a keto diet we must not cheat since that will interrupt the ketosis.

Keto shake is all-in-one delicious meal. It may come in many flavors and ingredients but a quality keto shakes are all natural, safe to use and very beneficial. The dosage for one meal contains everything, a good-balanced keto meal should have: medium chain triglycerides, whey protein, oil, inulin and stevia for sweetness. Enjoy sweet and  tasty meal that will meet all your needs.

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