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
|
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
211.5 Calories |
9.4g Carbs |
8.0g Fat |
25.2g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
shake
Keto protein shake
120.0 Calories |
3.0g Carbs |
1.0g Fat |
24.0g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Keto protein shake
scaled to 1 shake
1 cup
Water
30 grams
Whey protein powder
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Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
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
1496.2 Calories |
27.2g Carbs |
87.5g Fat |
130.7g Protein
3
serving
Poached Salmon
832.0 Calories |
6.8g Carbs |
32.3g Fat |
101.9g Protein
2
oz
(57 g)
Cheddar cheese
230.2 Calories |
0.8g Carbs |
19.2g Fat |
13.6g Protein
2
serving
Almond Butter & Celery
433.9 Calories |
19.6g Carbs |
36.0g Fat |
15.2g Protein
|
Poached Salmon
scaled to 3 serving
3/4 dash
Salt
2 1/4 sprig
Dill
0.6 tsp
Parsley
3/8 cup
Water
3/4 serving 5 fl oz
White wine
2 1/4 tbsp chopped
Shallots
3/4 dash
Pepper
18 oz
Atlantic salmon
Cheddar cheese
57
g
Cheddar cheese
Almond Butter & Celery
scaled to 2 serving
4 tbsp
Almond butter
4 stalks, large
Celery
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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.
Almond Butter & Celery
Spread almond butter on celery and enjoy!
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