Saute the spinach in coconut oil first, scramble the eggs and cook for ~3 minutes, fold in cream cheese and enjoy
Net Carbs: 2g | Fat: 48g | Protein: 19g
Greek salad with cucumbers, onions, tomatoes, kalamata olives, feta, dill, olive oil and lemon
¼ cup cashews or nuts of choice on side
This salad gets better as it sits, prep ahead of time for the best taste!
Net Carbs: 3g | Fat: 20g | Protein: 11g
Option to add other low carb veggies, more meat, or extra cheese! Can also use tomato sauce instead of pesto base, look for ones without added sugar or make your own!
Net Carbs: 13g | Fat: 62g | Protein: 24g
Daily Total: Net Carbs: 20g | Fat: 124g | Protein: 71g
If you want to up the sweetness factor, include ¼ c sliced strawberries or fruit of choice! Use almond, coconut, tapioca or other flour alternatives to make this sweet breakfast
Net Carbs: 5g | Fat: 31g | Protein: 14g
Add a side salad or ¼ cup mixed nuts to increase satiety
Net Carbs: 3g | Fat: 39g | Protein: 16g
Roast cauliflower with 2 tbsp ghee or olive oil + 2 tbsp garlic, toss to coat. Bake 20-25 minutes until tender
Net Carbs: 11g | Fat: 46g | Protein: 54g
Daily Total: Net Carbs: 19g | Fat: 141g | Protein: 87g
Make this keto shake by combining 3 tbsp almond or coconut butter, ½ c coconut milk, 1 tbsp MCT oil (vanilla works well here!),1 scoop protein powder of choice, 1 tsp vanilla extract, ice and water to desired consistency
Net Carbs: 7g | Fat: 59g | Protein: 14g
Mix salmon and mayonnaise, add salt and pepper to taste, stuff avocado with salmon salad.
Canned salmon and tuna are great shortcuts when you don’t have time to prep the night before! Look for low salt options.
Net Carbs: 1g | Fat: 53.7g | Protein: 14g
Fajita style steak
4 oz steak rubbed with spices (1 tsp chili powder, cumin, garlic powder, salt, pepper, cayenne pepper), grilled, cubed or cut into strips
½ cup bell peppers sauteed in 2 tbsp butter
1 cup cauliflower rice tossed with lime juice, cilantro and 3 tbsp ghee
Fat bomb for dessert
Net Carbs: 8g | Fat: 55g | Protein: 28g
Daily Total: Net Carbs: 16g | Fat: 167g | Protein: 56g
1 oz shredded cheddar cheese
¼ cup broccoli, torn into small pieces
¼ cup tomatoes, quartered
2 tbsp ghee for cooking
Coffee or tea with heavy cream or coconut oil
Scramble eggs, fold in broccoli and tomatoes, add to pan heated with 2 tbsp ghee, top with shredded cheese and melt.
Net Carbs: 6g | Fat: 50g | Protein: 25g
Ranch and honey mustard dressings are great on this salad, just be sure your dressings are low carb! Option to add other low carb vegetables or nuts.
Net Carbs: 4g | Fat: 29g | Protein: 28g
Slice eggplant into rounds, brush with olive oil and roast ~10 minutes. Add cheese and desired toppings (ham & pineapple work well here!) and return to oven until cheese is browned
Net Carbs: 16g | Fat: 54g | Protein: 25g
Daily Total: Net Carbs: 26g | Fat: 133g | Protein: 82g
Use chocolate protein powder, cocoa powder, and 1 tbsp peanut butter in the above recipe to create this rich satisfying smoothie!
Net Carbs: 10g | Fat: 67g | Protein: 18g
Making your own trail mix is an easy way to sneak carbohydrates in in moderation and go perfectly with a smaller lunch! Option to add kale chips.
Net Carbs: 10g | Fat: 23g | Protein: 18g
Combine soy sauce, peanut butter, ground ginger and set aside. Sautee Shirataki noodles in olive oil, add shredded carrots and chicken, add sauce and simmer.
Net Carbs: 10g | Fat: 40g | Protein: 48g
Daily Total: Net Carbs: 30g | Fat: 130g | Protein:84g