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Quick Keto Mediterranean meals – 4 nutrient-dense ideas

Quick Keto Mediterranean meals are necessary for those days when you plan a lot of activities outside of your kitchen! Yes, the second postulate of KMD talks about patience and slow cooking, but sometimes you need a quick solution. This doesn’t mean you’ll use a microwave or anything else that spoils the nutrition profile of your meal. This only means you will be innovative and creative!

Quick Keto meals with nutrient abundance

Many Ketonians obsessively count macronutrients and totally forget the importance of micronutrients. Vitamins, minerals and especially the mighty omega fatty acids. Having them in order, everything else will be easier. Remember, to create a proper KMD meal, a star of your plate will be meat, eggs, fish or other seafood. 

Grilled cheese can also be added to the salad because it taked 4 minutes to grill cheese!

Everything else is a side dish. Vegetables, Keto-friendly fruits and even dairy. These are details and taste enhancers, they can’t give you the right proportion on macros or micros on their own. This is why it’s important to pay attention to micronutrients in each meal you consume!

Quick Keto Mediterranean meal idea 1 (Salads with great nutrients)

If the weather is warm, you will naturally fix a quick salad and enjoy it in not more than five minutes. You can use boiled or poached eggs, shrimp, crab meat, smoked fish or beef prosciutto as your base, and then add some pickled peppers and a handful of rocket (rucola).

Of course, you can treat yourself with a bowl of Greek salad, but make sure there’s some meat or fish with it. Ideally, sardines or some other oily fish. To make any salad richer in nutrients and texture, remember the mighty pine nuts!

Quick Keto Mediterranean meal idea 2 (baked avocado with egg and salmon)

Baked avocado with egg and salmon! Just a perfect meal for those who can’t afford to spend more minutes in the kitchen. You literally cut the avocados in half and pull the seed out. Then, crack an egg into the hole, add a slice of smoked salmon, season and bake in the oven for not more than 10 minutes. You can use the grilling option in your oven to speed the things up or create a baked crust on top! 

You can also mash the avocado and serve a fried egg on top! A slice or two of prosciutto would be a great addition to this meal!

Quick Keto Mediterranean meal idea 3 (nutrient-dense smoothie)

Well, we are not friends of smoothie meal replacement, unless they are done with powerful nutrients. If you ask us, we would blend meat as they do for babies, 😉 but that would include much more time for pre-cooking.

A smoothie with sea buckthorn and quail eggs will provide you with all vital nutrients

So, imagine you are getting ready for a long trip and you are not willing to fast all the way till you reach your destination. OK, then this smoothie will cover you for hours! It will also provide you with the best anti-inflammatory nutrients and refreshment!

Simply blend 6 quail eggs, some goat or sheep cream cheese, (or use Mascarpone if you can’t find these), 3 tablespoons of sea buckthorn concentrated juice (or a handful of dried berries) and a tablespoon of pine nuts, macadamia nuts or some Tahini. Add a little bit of natural spring mineral water and all the spices you like. Vanilla, cinnamon, nutmeg, cardamom, lemon or orange zest…

Quick Keto Mediterranean meal idea 4 (nourishing soup)

How about a quick and nourishing soup? Yes, it can be thick and creamy so that it provides satiety! If you like to prepare bone broth or fish broth in advance and have the portions ready in the fridge, then all you need is to heat it up! Add your favourite Keto vegetables such as broccoli, cauliflower, bell pepper, celery or even some mushrooms.

Yolks will thicken the soup and make it even more delicious!

Make sure your chop veggies into small cubes so that they cook faster. Let it boil and remove from heat. Add 4 egg yolks and a tablespoon of butter in hot soup and stir well. Now transfer everything in a blender and blend for 2-3 minutes. Tasty and filling soup will give you so much energy and you can play with spices to fix the flavour! You can add pieces of tuna or salmon for even extra satiety!

Creativity never ends in the home of a true KMD follower ;)

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