Breakfast
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g Protein
2
omelet
Goat cheese and herb omelet
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g Protein
|
Goat cheese and herb omelet
scaled to 2 omelet
2 oz
Goat cheese
1/2 tbsp
Parsley
1 tsp chopped
Chives
1 tsp
Chervil
6 extra large
Egg
4 tbsp
Reduced fat milk
2 dash
Salt
2 tbsp
Butter
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Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
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Lunch
272.4 Calories |
11.6g Carbs |
10.9g Fat |
31.8g Protein
1
serving
Cream Cheese Pickles
152.4 Calories |
8.6g Carbs |
9.9g Fat |
7.9g Protein
1
shake
Keto protein shake
120.0 Calories |
3.0g Carbs |
1.0g Fat |
24.0g Protein
|
Cream Cheese Pickles
scaled to 1 serving
1 large
Pickles
1/4 cup
Cream cheese
5/16 oz
Cured beef, thin-sliced beef
Keto protein shake
scaled to 1 shake
1 cup
Water
30 grams
Whey protein powder
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Cream Cheese Pickles
Spread or pat cream cheese around each pickle. Wrap 2 sheets of meat around each pickle. Refrigerate pickles overnight, slice before serving.
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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Dinner
441.2 Calories |
8.8g Carbs |
29.3g Fat |
36.2g Protein
1
serving
Rosemary Trout with Cherry-Tomato Sauce
372.4 Calories |
4.1g Carbs |
24.1g Fat |
33.5g Protein
6
spears
Roasted asparagus
68.8 Calories |
4.7g Carbs |
5.2g Fat |
2.6g Protein
|
Rosemary Trout with Cherry-Tomato Sauce
scaled to 1 serving
1/2 tsp
Rosemary
1 tbsp
Olive oil
1/2 cup cherry tomatoes
Cherry tomatoes
1/4 tbsp chopped
Shallots
1/4 dash
Salt
1/4 dash
Pepper
3/4 tsp
Balsamic vinegar
2 fillet
Trout
Roasted asparagus
scaled to 6 spears
6 spear, large
Asparagus
1/8 tsp
Salt
3/8 tbsp
Olive oil
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Rosemary Trout with Cherry-Tomato Sauce
PREPARATION: Halve tomatoes. Chop shallot, rosemary.
Mix tomatoes, shallot, vinegar, and chopped
rosemary in bowl. Stir in 1 tablespoon oil.
Season sauce with salt and pepper.
Open trout like book on work surface.
Sprinkle with salt and pepper. Place
2 rosemary sprigs on each; fold over to close.
Divide 3 tablespoons oil between 2
large nonstick skillets. Place over medium-high
heat. Add 2 trout to each skillet. Cook
trout until brown outside and just opaque in
center, about 4 minutes per side. Transfer to
plates. Spoon sauce alongside.
Roasted asparagus
Preheat oven to 425F.
Cut off the woody bottom part of the asparagus spears and discard.
With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy"
Place asparagus on foil-lined baking sheet and drizzle with olive oil.
Sprinkle with salt
With your hands, roll the asparagus around until they are evenly coated with oil and salt.
Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them.
They should be tender when pierced with the tip of a knife.
The tips of the spears will get very brown but watch them to prevent burning.
They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal.
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