Start here 👋 Every day I share 3 easy keto meals: breakfast, lunch and dinner. Real food, short ingredient lists and clear, simple steps. Follow @NaturalHealthFT so tomorrow's meals land in your feed. 🔖 Bookmark this post so you can find me fast.

Golden sausage, mushroom and goat cheese frittata 🍳 One skillet, stovetop to oven, and breakfast is sorted for days. Ingredients (serves 4): • 8 oz (225 g) Italian sausage, casings removed (check the label for no added sugar) • 6 oz (170 g) cremini mushrooms, sliced • 2 big handfuls baby spinach • 2 garlic cloves, thinly sliced • 1 tbsp butter • 8 large eggs • ¼ cup heavy cream • 3 oz (85 g) goat cheese, crumbled • Salt, cracked black pepper, fresh chives Method (follow the photos): 1. Heat the oven to 375°F (190°C). Melt the butter in a 10-inch oven-safe skillet over medium-high heat. Brown the sausage, breaking it into rough crumbles, 5–6 min. Add the mushrooms and cook until golden, about 4 min, then stir in the garlic and spinach just until wilted. 2. Whisk the eggs with the cream and a pinch of salt and pepper. Spread the filling out, pour the eggs over, and dot with goat cheese. Cook 2 min on the stove until the edges just begin to set. 3. Bake 15–18 min, until puffed, golden and barely set in the middle. Rest 5 min. 4. Scatter over chives, cut into wedges and serve. About 4g net carbs per wedge. Tip: an oven-safe cast-iron skillet is the hero here. It goes straight from stovetop to oven and holds steady heat, so the edges turn golden while the center stays tender. 🔖 Bookmark this for Sunday meal prep, it reheats beautifully all week. Follow @NaturalHealthFT for 3 easy keto meals a day. #keto #lowcarb

Steakhouse dinner, about 4g net carbs, 30 min 👇 Seared sirloin with blue cheese butter and roasted broccoli 🥩 A Sunday-night steak dinner without the restaurant bill. Ingredients (1 serving): • 1 sirloin steak (about 8 oz / 225 g), 1 inch thick • 1½ cups broccoli florets • 1 tbsp olive oil, divided • 1 tbsp soft butter • 1 tbsp crumbled blue cheese, plus a little extra • 1 tsp chopped chives • Salt, cracked black pepper and flaky salt Method: 1. Heat the oven to 425°F (220°C). Toss the broccoli with half the oil and a pinch of salt, spread it out on a sheet pan, and roast 18–20 minutes until the edges char. 2. Mash the butter with the blue cheese and chives. Chill it while the steak cooks. 3. Pat the steak dry and season well with salt and pepper. Sear in the rest of the oil in a very hot skillet, 3–4 minutes per side for medium-rare. 4. Rest the steak 5 minutes, then slice against the grain. 5. Plate the steak with the broccoli, top with the blue cheese butter so it melts into the slices, and finish with flaky salt and a few extra crumbles. Tip: a rimmed sheet pan with plenty of space lets the broccoli roast instead of steam, so the florets get those crispy, nutty edges. 🔖 Bookmark this for your next steak night. #keto #lowcarb

Creamy Thai green curry shrimp over cauliflower rice 🍤 Takeout flavor at home, one pan, about 20 minutes. Ingredients (1 serving): • 6–7 large shrimp, peeled and deveined • 1 tsp coconut or avocado oil • 1–1½ tbsp Thai green curry paste (check the label for no added sugar) • ½ cup full-fat coconut milk • Small handful green beans, cut in short pieces • ¼ red bell pepper, thinly sliced • 1 tsp fish sauce • Squeeze of lime juice • 1 cup cauliflower rice • Thai basil or cilantro, a few chili slices, lime wedge Method: 1. Pat the shrimp dry. Sear in the hot oil 1 minute per side, then set aside. 2. In the same pan, fry the curry paste for 30–60 seconds until fragrant. 3. Stir in the coconut milk, green beans and pepper. Simmer 4–5 minutes until the beans are just tender. 4. Return the shrimp for 1–2 minutes until cooked through. Season with fish sauce and lime. 5. Meanwhile, sauté the cauliflower rice 3–4 minutes in a dry nonstick pan so it stays fluffy. 6. Spoon the curry beside the cauliflower rice and finish with basil, chili and lime. Tip: a wide nonstick skillet lets the shrimp sear in one layer, so they turn sweet and golden instead of rubbery. Save this for your next takeout night at home. #keto #lowcarb

Sunday brunch energy, about 4g net carbs, 20 min 👇 Prosciutto-wrapped asparagus with jammy eggs 🥚 Fancy-looking, barely any work, and one plate. Ingredients (1 serving): • 8 asparagus spears, woody ends snapped off • 4 thin slices prosciutto, halved lengthwise • 1–2 large eggs • 1 tbsp butter, melted • 1 tsp olive oil • 1 tsp fresh lemon juice + a little zest • 1 tbsp shaved Parmesan • Cracked pepper and flaky salt Method: 1. Heat the oven to 425°F (220°C). Wrap each spear in a strip of prosciutto, lay them on a sheet pan and brush with the olive oil. 2. Roast 10–12 minutes until the prosciutto is crisp at the edges and the asparagus is just tender. 3. Meanwhile, lower the eggs into boiling water and cook 6½ minutes, then move them straight to ice water for 2 minutes. Peel and halve. 4. Stir the lemon juice and zest into the melted butter. 5. Pile the asparagus on a plate, tuck the eggs alongside, spoon over the lemon butter, and finish with Parmesan, pepper and a pinch of flaky salt. Tip: a simple kitchen timer is the secret here. 6½ minutes gives a set white and a golden, jammy yolk every time, and just one extra minute turns it chalky. 🔖 Save this for your next slow Sunday brunch. #keto #lowcarb

Bacon-wrapped scallops with lemon butter 🥓 Steakhouse bite, weeknight-easy, one plate. Ingredients (1 serving): • 4–5 large sea scallops, side muscle removed • 2–3 slices thin bacon, halved • 1 tbsp butter • 1 tsp olive oil • 1 small garlic clove, minced • 1 tsp fresh lemon juice + a little zest • Salt, cracked pepper, pinch of paprika • Fresh parsley, chopped • Toothpicks (optional) Method: 1. Pat the scallops very dry. Season lightly with salt, pepper and paprika. 2. Wrap each scallop with a half-slice of bacon; secure with a toothpick if needed. 3. Heat the oil in a hot pan. Sear the wrapped scallops 2–3 minutes per side until the bacon is crisp and the centers are just opaque. 4. Lower the heat, add butter and garlic, then spoon the foaming butter over for 30 seconds. Finish with lemon juice and zest. 5. Plate, drizzle the lemon butter, and finish with parsley. Tip: paper towels matter here — pat the scallops bone-dry before wrapping so they sear golden instead of steaming. 🔖 Bookmark this for your next low-carb date-night dinner. Follow @NaturalHealthFT for 3 easy keto meals a day. #keto #lowcarb

Crispy, salty, about 5g net carbs, 25 min 👇 Crispy radish and bacon hash with a runny fried egg 🍳 All the diner-hash comfort, with radishes standing in for potatoes. Ingredients (1 serving): • 1½ cups red radishes, trimmed and halved or quartered • 3 slices thick-cut bacon, chopped • 2 tbsp diced onion • 2 tbsp diced green bell pepper • 1 tbsp butter • ¼ tsp smoked paprika, salt and cracked pepper • 1 large egg • Fresh chives, chopped Method: 1. Pat the radishes very dry. Cook the bacon in a wide skillet over medium heat until crisp, then lift it out and leave the fat in the pan. 2. Add the radishes cut-side down in one layer. Cook 10–12 minutes without stirring much, until deep golden and just tender. 3. Stir in the onion, pepper and paprika and cook 3 minutes more. Season, then fold the bacon back in and pile it into a bowl. 4. Melt the butter in the same pan and fry the egg until the edges are lacy and the white is set but the yolk still runs. 5. Slide the egg on top, add chives and pepper, and break the yolk into the hash. Tip: a wide 12-inch skillet keeps the radishes in a single layer, so they brown and crisp instead of steaming. 🔖 Bookmark this for your next slow weekend breakfast. #keto #lowcarb

Gochujang butter chicken thighs with sesame cucumber 🌶️ Sticky-savory weeknight chicken, ready in about 30 minutes. Ingredients (2 servings): • 4 bone-in skin-on chicken thighs (about 1½ lb) • 1 tbsp avocado oil, salt and pepper • 2 tbsp butter • 1½ tbsp gochujang • 1 tsp sesame oil • 1 tsp rice vinegar • 1 tsp minced garlic • ½ English cucumber, thinly sliced • 1 tsp toasted sesame seeds + sliced green onion Method: 1. Pat the thighs dry and season with salt and pepper. 2. Heat the avocado oil in a skillet over medium-high. Sear skin-side down 6–7 min until deep golden, then flip and cook 5–6 min more. 3. Lower the heat. Add the butter, gochujang, sesame oil, vinegar and garlic; spoon the glaze over the thighs 1–2 min until sticky and glossy. 4. Toss the cucumber with a pinch of salt and the sesame seeds. 5. Plate two thighs with the glaze, pile the cucumber beside them, and finish with green onion. Tip: a silicone pastry brush paints the gochujang butter into every crease of the skin, so the glaze clings instead of sliding into the pan. 🔖 Bookmark this for your next low-carb dinner. Follow @NaturalHealthFT for 3 easy keto meals a day. #keto #lowcarb

Salty, charred and crisp, about 8g net carbs, 15 min 👇 Grilled halloumi Greek salad with kalamata olives 🥗 A bright no-lettuce lunch bowl, on the table in 15 minutes. Ingredients (1 serving): • 4 oz halloumi, cut into 3 thick slabs • ½ cup cucumber, cut into chunky half-moons • 5 cherry tomatoes, halved • ¼ green bell pepper, sliced • A few thin slivers of red onion • 6 kalamata olives • 1½ tbsp extra-virgin olive oil, divided • 1 tsp lemon juice, plus a lemon wedge • ½ tsp dried oregano, cracked pepper and fresh parsley Method: 1. Toss the cucumber, tomatoes, pepper, onion and olives with 1 tbsp olive oil, the lemon juice, oregano and pepper. Pile into a shallow bowl. 2. Pat the halloumi dry and brush with the remaining oil. 3. Heat a grill pan over medium-high until it just starts to smoke. 4. Grill the halloumi 2–3 minutes per side without moving it, until deep char lines form. 5. Lay the hot slabs over the salad, scatter parsley, add the lemon wedge and eat while the cheese is still soft. Tip: a ridged grill pan, preheated until it smokes, gives halloumi dark char lines and a crisp crust while the inside stays soft and squeaky. 🔖 Bookmark this for your next low-carb lunch. #keto #lowcarb

Fluffy Denver omelette with ham and cheddar 🍳 A diner classic, done better at home in about 15 minutes. Ingredients (1 serving): • 3 eggs • 1 tbsp butter, divided • 2 oz diced ham • 2 tbsp diced green bell pepper • 2 tbsp diced onion • ¼ cup shredded sharp cheddar • Salt, pepper and chives to finish Method: 1. Melt half the butter over medium heat. Cook the ham, pepper and onion 3–4 minutes until the onion softens, then scoop them out. 2. Whisk the eggs with a pinch of salt until no streaks remain. 3. Add the rest of the butter, pour in the eggs and gently push the set edges toward the center, tilting the pan so raw egg runs underneath. 4. While the top is still slightly glossy, scatter the filling and cheddar over one half. 5. Fold, slide onto a plate and finish with cracked pepper and chives. Tip: a flexible silicone spatula slips under the delicate edges, so the omelette folds cleanly instead of tearing. 🔖 Save this for a slow weekend breakfast. More easy keto breakfasts daily, follow along. #keto #lowcarb

Savory umami glaze, about 4g net carbs, 20 min 👇 Miso butter cod with garlic bok choy 🐟 A restaurant-style weeknight dinner with one sheet pan and one skillet. Ingredients (2 servings): • 2 cod fillets (about 6 oz each) • 1 tbsp white miso • 2 tbsp butter, softened • 1 tsp tamari or coconut aminos • 1 tsp rice vinegar • 3 baby bok choy, halved • 1 tbsp avocado oil, 2 garlic cloves (sliced) • 1 scallion, sesame seeds, chili flakes (optional) Method: 1. Heat the broiler. Mash the miso, butter, tamari and vinegar into a smooth paste. 2. Pat the cod dry, set it on a lined sheet pan and spread the miso butter over the top. 3. Broil 8–10 minutes until the glaze bubbles and browns at the edges and the fish flakes easily. 4. Meanwhile, sear the bok choy cut-side down in hot oil 2–3 minutes. Add the garlic and a splash of water, cover and steam 1–2 minutes. 5. Plate the bok choy, top with the cod, spoon over the pan juices and finish with scallion and sesame. Tip: line the sheet pan with parchment so the miso glaze can caramelize under the broiler without welding itself to the pan. 🔖 Bookmark this for your next low-carb dinner. #keto #lowcarb

Crispy-skin salmon niçoise salad 🐟 A bright, filling lunch plate, ready in about 25 minutes. Ingredients (2 servings): • 2 salmon fillets (about 6 oz each), skin on • 1 tbsp avocado oil, salt and pepper • 2 eggs • 1 cup green beans, trimmed • 3 cups mixed greens or butter lettuce • 8 cherry tomatoes, halved • ¼ cup Niçoise or Kalamata olives • 1 tbsp capers, a few thin slices red onion Dressing: • 3 tbsp extra-virgin olive oil • 1 tbsp red wine vinegar or lemon juice • 1 tsp Dijon, 1 small garlic clove (grated), salt Method: 1. Boil the eggs 7 minutes, then into ice water. Blanch the green beans 2–3 minutes in the same pot and cool. 2. Pat the salmon very dry and season. Sear skin-side down in hot oil 5–6 minutes until crisp, flip and cook 1–2 minutes more. 3. Whisk the dressing. Toss the greens with a little of it. 4. Plate the greens, beans, tomatoes, olives, capers and onion. Add halved eggs and the salmon, then spoon over the rest of the dressing. Tip: a preheated cast-iron skillet holds its heat when the cold fish goes in, so the skin turns shatter-crisp instead of sticking. 🔖 Save this for your next light lunch. Follow @NaturalHealthFT for 3 easy keto meals a day. #keto #lowcarb

Big brunch flavor, about 6g net carbs, 20 min 👇 Keto huevos rancheros with avocado 🍳 A slow-morning breakfast that's easy enough for a weekday. Ingredients (2 servings): • 1 cup shredded Monterey Jack or cheddar (for 2 cheese "tortillas") • ¾ cup canned crushed tomatoes • 2 tbsp finely diced onion + 1 small jalapeño, minced • 1 garlic clove, minced; ½ tsp cumin; salt • 1 tbsp butter or avocado oil • 4 eggs • ½ avocado, sliced • 2 tbsp crumbled cotija or feta, cilantro, lime wedges Method: 1. Spread half the cheese in a thin circle in a hot nonstick skillet. Cook 2–3 minutes until lacy and golden, then slide onto a plate to crisp. Repeat. 2. In the same pan, soften the onion, jalapeño and garlic 2 minutes. Add tomatoes, cumin and salt; simmer 5 minutes until thick. 3. Wipe the pan, add butter and fry the eggs, covered, until the whites set and the yolks stay runny. 4. Top each cheese crisp with ranchero sauce, 2 eggs, avocado, cotija and cilantro. Squeeze lime over. Tip: a lid on the skillet traps a little steam, so the tops of the egg whites set without flipping and the yolks stay soft. 🔖 Bookmark this for your next lazy weekend brunch. #keto #lowcarb