Avocado
Lack of time is one of the most common reasons for abandoning any structured diet. The following recipes use simple ingredients and take less than 20–25 minutes to prepare, making them easy to repeat without overloading your weekly routine.
Breakfasts ready in five minutes
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Quick scrambled eggs: two or three eggs, a tablespoon of butter, salt and a handful of spinach sautéed in the same pan.
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Greek yoghurt with nuts: full-fat Greek yoghurt, chopped almonds or walnuts and a teaspoon of chia seeds.
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Chia pudding prepared the night before: chia seeds soaked overnight in coconut milk, ready to eat when you wake up.
Lunches to prepare in advance
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Tuna bowl: canned tuna, mayonnaise, boiled eggs, cucumber and olives, assembled in minutes even at work.
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Leftover chicken salad: chicken breast cooked in advance, two or three portions at once, diced and combined with extra virgin olive oil, feta and leafy greens.
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Lettuce wraps: use lettuce leaves instead of bread, filled with sliced meat, cheese and mayonnaise or mustard.
One-pan dinners
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Salmon and broccoli: pan-cook a salmon fillet for around four to five minutes per side, sauté broccoli in the same pan and finish with a drizzle of extra virgin olive oil.
Easy keto recipes when you are short on time — overview -
Curried chicken and courgettes: diced chicken breast, courgettes, cream and curry powder, all cooked in one pan in around 15 minutes.
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Garlic prawns: sauté prawns in extra virgin olive oil with garlic, parsley and a squeeze of lemon, ready in less than ten minutes.
Strategies to save time during the week
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Cook double or triple portions of protein twice a week to use in different meals.
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Keep washed, chopped vegetables in the refrigerator, ready to sauté in minutes.
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Prepare a basic dressing of oil, vinegar and mustard for several salads throughout the week.
Easy keto recipes when you are short on time — practical checklist -
Freeze individual portions of more substantial recipes so that a ready-made option is available on busy days.
The underlying principle
These recipes share a simple approach: a few ingredient categories — protein, fat and lower-carbohydrate vegetables — combined in different ways rather than complex recipes intended for a special occasion. Repeatable simplicity is what makes a ketogenic diet sustainable on working days.
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