Lunch
544.8 Calories |
23.3g Carbs |
21.8g Fat |
63.7g Protein
2
serving
Cream Cheese Pickles
304.8 Calories |
17.3g Carbs |
19.9g Fat |
15.7g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Cream Cheese Pickles
scaled to 2 serving
2 large
Pickles
1/2 cup
Cream cheese
5/8 oz
Cured beef, thin-sliced beef
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
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).
|
Dinner
1277.3 Calories |
24.8g Carbs |
76.3g Fat |
122.8g Protein
3
serving
Pork Chops with Stewed Tomatoes, Capers and Rosemary
921.2 Calories |
15.2g Carbs |
41.5g Fat |
116.7g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
|
Pork Chops with Stewed Tomatoes, Capers and Rosemary
scaled to 3 serving
3/4 tbsp
Rosemary
1 1/2 tbsp
Olive oil
1 1/2 cloves, minced
Garlic
1 1/8 lb
Pork sirloin (chops or roasts)
1 1/2 tbsp
Pickle relish
3/4 can
Tomatoes
1 1/2 tbsp, drained
Capers
Easy Fried Spinach
scaled to 2 serving
1 1/3 tbsp
Vegetable oil
1 1/3 tbsp
Butter
2/3 package
Spinach
2 2/3 cloves, minced
Garlic
|
Pork Chops with Stewed Tomatoes, Capers and Rosemary
Coarsely chop tomatoes in can with kitchen shears.
Pat pork dry, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.
Heat 1 tablespoon oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then brown chops, turning once, about 5 minutes total. Transfer to a plate and cover with foil.
Add remaining tablespoon oil to skillet and saut garlic over medium-high heat 30 seconds. Add tomatoes and remaining ingredients and simmer, stirring once or twice, 3 minutes. Add pork with any juices from plate, turning to coat, and simmer, uncovered, until just cooked through, 2 to 3 minutes. Season with salt and pepper.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
|