Breakfast
1301.7 Calories |
19.1g Carbs |
106.6g Fat |
63.7g Protein
3
serving
Caramelized onion frittata
1101.5 Calories |
18.5g Carbs |
87.5g Fat |
57.7g Protein
4
strips
Bacon
200.2 Calories |
0.6g Carbs |
19.1g Fat |
6.1g Protein
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Caramelized onion frittata
scaled to 3 serving
4 1/2 extra large
Egg
1 1/2 link, 4/lb
Italian sausage
1 1/2 medium
Onions
3 dash
Salt
3 dash
Pepper
3/4 tbsp
Coconut oil
Bacon
scaled to 4 strips
4 strip
Bacon
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Caramelized onion frittata
Preheat oven to 350F. Whisk eggs and thinly slice the onions.
Cook italian sausage in a large skillet over medium heat until cooked through. Use a wooden spoon to break up the sausage while it cooks.
Grease a glass baking dish with the coconut oil. Place your italian sausage in the dish.
While pan is still hot and over medium heat, add your sliced onions to the italian sausage grease.
Cooking down for about 8-10 minutes, continuously stirring onions to prevent burning.
While the onions are caramelizing, mix in your eggs with the italian sausage in your baking dish.
Once your onions are caramelized, place the onions on top throughout the baking dish, covering all the eggs and italian sausage.
Bake for 10-13 minutes or until your eggs are completely cooked through in the middle.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
1
serving
Cottage Cheese with Radishes
172.3 Calories |
8.2g Carbs |
2.4g Fat |
28.4g Protein
|
Cottage Cheese with Radishes
scaled to 1 serving
1 cup,
Cottage cheese
1 dash
Salt
1 dash
Pepper
1/2 cup slices
Radishes
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Cottage Cheese with Radishes
Cut radishes into quarters. Combine with cottage cheese and a dash of salt and pepper. Serve.
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Dinner
680.3 Calories |
24.1g Carbs |
33.6g Fat |
68.2g Protein
1
serving
Poached Salmon
277.3 Calories |
2.3g Carbs |
10.8g Fat |
34.0g Protein
2
serving
Asparagus with Horseradish Butter
282.9 Calories |
18.9g Carbs |
21.8g Fat |
10.3g Protein
1
shake
Keto protein shake
120.0 Calories |
3.0g Carbs |
1.0g Fat |
24.0g Protein
|
Poached Salmon
scaled to 1 serving
1/4 dash
Salt
3/4 sprig
Dill
0.2 tsp
Parsley
2 tbsp
Water
1/4 serving 5 fl oz
White wine
3/4 tbsp chopped
Shallots
1/4 dash
Pepper
6 oz
Atlantic salmon
Asparagus with Horseradish Butter
scaled to 2 serving
3/4 tbsp
Horseradish
1/2 tbsp
Olive oil
1 lb
Asparagus
1 1/4 tbsp
Butter
Keto protein shake
scaled to 1 shake
1 cup
Water
30 grams
Whey protein powder
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Poached Salmon
Sprinkle the salmon fillets with a little salt. Put the wine, water, dill, parsley and onions in a saute pan, and bring to a simmer on medium heat.
Place salmon fillets, skin-side down on the pan. Cover. Cook 5 to 10 minutes, depending on the thickness of the fillet, or to desired done-ness. Do not overcook. Serve sprinkled with freshly ground black pepper.
Asparagus with Horseradish Butter
PREPARATION: Trim asparagus and halve lengthwise. Soften butter.
Preheat oven to 450F with rack in middle.
Toss asparagus with oil and
1/4 teaspoon each of salt and pepper in a 4-sided sheet pan. Roast until just tender, about 10 minutes.
Mash together butter, horseradish, and 1/8 teaspoon salt. Toss asparagus with horseradish butter.
Keto protein shake
Stir the whey into the water and drink. Ideally use flavored whey, but if you only have unflavored, add in a tiny bit of sweetener and cocoa powder to make it more palatable (both have a negligible amount of carbs).
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