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14 DAY MEAL PLAN

February 9, 2020

This 14 day meal plan is a great balance between low-carb new-comers and seasoned low-carb vets who want variety. Either way, this plan helps bring out the foodie in you and keeps low-carb from feeling like it has any restrictions at all.

 

So settle in for 2 weeks’ worth of healthy, low-carb meals designed to hit all your macro percentages while never skimping on the flavor.

 (nutritional information is per serving)

 

DAY 1

 

BREAKFAST

 

Bacon Eggs Benedict

 

Mug Cake:

  • 3 tbsp. Almond Flour

  • 2 tbsp. Butter

  • 1 large Egg

  • ½  tsp. Baking Powder

  • ¼  tsp. Chili Powder

  • ¼  tsp. Onion Powder

  • ¼ tsp. Salt

  • ¼ tsp. Pepper

Toppings:

  • 4 slices Bacon

  • 2 large Eggs

  • 2 tbsp. Trader Joe's Hollandaise Sauce

  • ¼ tsp. Salt

  • ¼ tsp. Pepper

Add mug cake ingredients to a mug and mix together. Microwave for 90 seconds. Lightly tap mug upside down to slide cake out. Slice in half and set aside.

Cook bacon in a pan to desired crispness. Poach 2 eggs.

Assemble by placing 2 slices of bacon and 1 poached egg on top of each half of the mug cake. Place 1 tbsp. Hollandaise Sauce over each

 

Net Carbs: 3g | Fat: 54g | Protein: 19g

 

 

SNACK

Parmesan Chips

  • 4 Oz. Shaved Parmesan

  • 4 Oz. Grated Parmesan

Set oven to 375 degrees. In the greased bottom of the cups in a cupcake pan layer grated cheese, then shaved, then grated in equal proportions. Cook for 7 minutes or until crisp and golden brown

Makes 8 Servings

Net Carbs: 0g | Fat: 3g | Protein: 6g

 

LUNCH

 

Sriracha Chicken

  • 4 Bone-in Chicken Thighs – leave the skin on

  • 2 tbsp. Sriracha

  • 1 tbsp. Olive Oil

  • ¼ tsp. Salt

  • ¼ tsp. Pepper

  • ½  tsp. Ground Ginger

Set oven to 425 degrees. Mix sriracha and olive oil. Season chicken thighs with the salt and pepper then rub both sides of chicken with sriracha/ oil mix until covered completely. Sprinkle ground ginger over the chicken skin. Lay chicken on the top of a wire rack and bake skin side up on for 35-40 minutes.

 

Makes 4 Servings – Good for meal prep for later in the week

Net Carbs: 2g | Fat: 27g | Protein: 23g

 

DINNER

 

Chicken & Bacon Ranch Casserole

  • 1.5 lb. Grilled Chicken - cut in strips or cubes

  • 1 lb. Broccoli, Steamed

  • 1/3 Cup Bacon Crumbles (roughly 6 Slices)

  • 8 oz. Cream Cheese, Softened

  • 4 oz. Sour Cream

  • 4 oz. Mayo

  • 8 oz. Cheddar Cheese, Shredded

  • 1 tbsp. Onion, minced

  • 1 tbsp. Parsley (fresh or dried)

  • ½ tbsp. Garlic Powder

  • ¼ tbsp. Dill (fresh or dried)

  • ½ tsp. Salt

  • ½ tsp. Pepper

Set oven to 350 degrees. In a large mixing bowl, combine all spices, cream cheese, sour cream, mayo, and mix thoroughly. Add the chicken, broccoli, 3/4 of the shredded cheese, and the 1/4 cup bacon crumbles to the mixing bowl and stir together. Lay mixture into a greased baking dish/ casserole pan. Sprinkle remaining cheese and bacon crumbles on top. Bake 35 minutes.

 

Makes 8 Servings

Net Carbs: 4g | Fat: 36g | Protein: 30g

 

Daily Total: Net Carbs: 9g | Fat: 120g | Protein: 78g

 

 

DAY 2

 

BREAKFAST

 

niKETO Pancakes

  • 8 oz. Cream Cheese (room temperature)

  • 8 large eggs

  • 4 tbsp. Butter (room temperature)

  • 2 scoops (62g) Sugar-free Protein Powder

  • 1 tsp Vanilla Extract (optional)

  • Sugar Free Maple Syrup

In a food processor or large mixing bowl combine cream cheese, butter and eggs. Add the protein powder to the wet ingredient mixture and mix until fully combined. Heat a skillet on medium heat. Pour in the pancake batter and cook for 2 minutes on each side. Top with sugar free maple syrup.

 

Makes 20 Serving 1 pancake=1 Serving

Net Carbs: 1g | Fat: 8g | Protein: 6g

 

 

SNACK

 

Ham & Cheese Rollies

  • 16 Slices of Ham

  • 16 Slices Swiss Cheese

  • 8 oz. Chive and Onion Cream Cheese

Spread ½ oz. of cream cheese on each piece of ham. Lay the Swiss cheese on top of cream cheese and roll them up.

 

Makes 8 Serving – 2 rollies per serving

Net Carbs: 4g | Fat: 18g | Protein: 16g

 

 

LUNCH

 

Sesame Chicken

  • 1 Egg

  • 1 tbsp. Arrowroot Powder

  • 1 lb. Chicken Thighs, cubed

  • 2 tbsp. Toasted Sesame Seed Oil

  • ½ tsp. Salt

  • ½ tsp. Pepper

  • 1 tbsp. Soy Sauce

  • 2 tbsp. Keto Sweetener

  • 1 tbsp. White Vinegar

  • 1 Clove Garlic

  • 2 tbsp. sesame seeds

In a mixing bowl, whisk egg with arrowroot powder. Stir in chicken pieces and coat with the egg-arrowroot powder mixture. Heat sesame seed oil in a pan and add chicken. Turn pieces gently so coating doesn’t fall off.

In a separate bowl, combine all remaining ingredients and whisk together to make the sesame sauce. Then add the cooked chicken to the sesame sauce and gently stir together.

 

Makes 2 Serving

Net Carbs: 4g | Fat: 39g | Protein: 45g

 

 

DINNER

 

Bacon Cheddar Soup

  • 5 Slices Bacon

  • 1 Medium Cauliflower, chopped

  • 3 tbsp. Olive Oil

  • 2 tsp. Garlic, minced

  • 8 oz. Cheddar Cheese, shredded

  • 1 tsp. Liquid Smoke

  • 2 cups Chicken Broth

  • 1 tsp. Onion Powder

  • ½  tsp. Thyme

  • ¼  tsp. Cayenne Pepper

  • ½  cup Heavy Cream

Cook bacon strips then remove and set aside. Keep the baking grease and pour it into a pot, then add olive oil, garlic, cauliflower and as much salt and pepper as you’d like. Cook for 8-10 minutes until cauliflower is soft. Add all liquids except the heavy cream and stir. Then add all spices.

Bring liquid to a boil, then lower the flame and simmer for 30 minutes. Add the cheese and cream, and then blend thoroughly. Chop bacon and add to soup.

 

Makes 6 Servings

Net Carbs: 4g | Fat: 38g | Protein: 13g

 

Daily Total: Net Carbs: 13g | Fat: 103g | Protein: 80g

 

 

DAY 3

 

BREAKFAST

 

Jalapeno Popped Eggs

  • 2 large Eggs

  • 1 medium Jalapeno Pepper

  • 1 slice Bacon, chopped

  • 1 oz. Cream Cheese

  • ¼  tsp. Garlic Powder

  • ¼  tsp. Onion Powder

  • ¼ tsp. Salt

  • ¼ tsp. Pepper

Fry bacon until crispy. Gut the seeds from the jalapeno and chop. Add jalapeno to bacon greased pan and cook until soft. Crack the eggs directly into the same pan and lightly scramble, add the spices and cream cheese as eggs cook.

 

Net Carbs: 4g | Fat: 31g | Protein: 18g

 

 

SNACK

Cream Cheese Stuffed Mushrooms

  • 4 Crimini Mushrooms (stemmed and hollowed)

  • 2 Tbsp. Cream Cheese

Warm mushrooms in oven or microwave. Fill stem hollows with ½ tablespoon of cream cheese each. Enjoy.

 

Net Carbs: 4g | Fat: 20g | Protein: 4g

 

 

LUNCH

 

Bacon-Wrapped Mozzarella Sticks

  • 4 Slices Bacon

  • 2 Mozzarella Sticks

  • Olive oil (enough for frying)

Heat 2 inches of olive oil in a pan to about 350 degrees. Cut string cheese sticks in half lengthwise and wrap each halved piece in a slice of bacon. Use toothpicks to hold the bacon onto the mozzarella. Cook bacon wrapped mozzarella in oil until brown and crispy.

 

Makes 1 Serving

Net Carbs: 3g | Fat: 50g | Protein: 40g

 

 

DINNER

 

niKETO Cheddar-Wrapped Taco Rolls

 

For the Crust:

  • 2 cups Cheddar Cheese (or enough to cover the bottom of your pan)

For the Toppings

  • 1 cup Taco Meat (cooked and seasoned ahead of time)

  • 1/4 cup Tomatoes, chopped

  • 1/2 Avocado, chopped

  • 2 tsp. Sriracha Mayo

  • 1 cup Coconut flour, divided

Set oven to 400 degrees. Cover a small baking sheet with parchment paper (important) leaving some on the sides so you can lift the cheese up and out when it's done. Grease the parchment paper lightly, especially around the edges. Sprinkle shredded cheddar cheese to cover the baking sheet with one layer (this may be more than 2 cups if you have a larger baking sheet).

 

Add to oven and bake for about 15 minutes, or until it bubbles and browns on top. Remove from oven and see if you can lightly slide a silicone spatula under all the edges and then also under the middle. If not, add back to the oven until you can. And once you can, add taco meat and cook for another 5-10 minutes or until hot.

 

In the meantime, combine the rest of the toppings in a bowl. You can add whatever toppings you like, just be sure it's a thin layer of toppings in the end so you can roll easily later on.

 

Remove from oven, then remove from baking pan by holding the sides of the parchment paper. Add the cold toppings in a single layer. Looking at the cheese horizontally, use a pizza cutter to slice top to bottom and make 3-4 slices.

Making sure the parchment isn't sticking, roll each slice from bottom to top.

 

Makes 3 Servings

Net Carbs: 2g | Fat: 35g | Protein: 37g

 

Daily Total: Net Carbs: 13g | Fat: 136g | Protein: 99g

 

 

DAY 4

 

BREAKFAST

 

Huevos Rancheros

  • 4 Slices Bacon

  • 5 Large Eggs, scrambled

  • 1.5 oz. Pork Rinds

  • 1 Tomato

  • 1 Avocado

  • 2 Jalapenos, seeded

  • ¼ medium-sized Onion

  • ¼ cup Cilantro, chopped

  • ¼ tsp. Salt

  • ¼ tsp. Pepper

Fry bacon and leave the fat in the pan. Cook the pork rinds in the bacon fat, then diced the vegetables and add them to the pan. Once onions are almost translucent, add the cilantro and mix together. Add pre-scrambled eggs, let cook, and stir once. Cube and avocado and fold into the eggs.

 

Makes 3 Serving

Net Carbs: 4g | Fat: 28g | Protein: 23g

 

SNACK

 

Creamy Fat Bombs

  • 1/2 cup Coconut Oil

  • 1/2 cup Heavy Whipping Cream

  • 4 oz. Cream Cheese

  • 1 tsp. Orange Vanilla Mio

  • 10 drops Liquid Stevia

Microwave ingredients to soften them. Blend together all of the ingredients. Spread the mixture into a silicone tray and freeze for 3 hours. Once hardened, remove from the silicone tray and store in the freezer.

 

Makes 10 Serving

Net Carbs: 1g | Fat: 25g | Protein: 1g

 

LUNCH

 

Steak Salad

  • 8 oz. Steak of choice

  • 2 cups Romaine Lettuce

  • 1 tbsp. Steak Seasoning

  • 1 tbsp. Olive Oil

  • 1 tsp. White Wine Vinegar

Cook steak with seasoning to desired firmness (rare to medium works best). Refrigerate meat.

Chop romaine and toss with olive oil, vinegar, and salt and pepper to taste in a large salad bowl.

Slice steak into strips and toss into salad.

 

Makes 2 Servings

Net Carbs: 2g | Fat: 33g | Protein: 25g

 

DINNER

 

Pan Pizza

 

Crust:

  • 2 Large Eggs

  • 2 tbsp. Parmesan Cheese

  • 1 tbsp. Psyllium Husk Powder

  • 2 tsp. Olive oil

  • 1/2 tsp. Italian Seasoning

  • ¼ tsp. Salt

Toppings:

  • 1.5 oz. Mozzarella Cheese

  • 3 tbsp. Low-carb Pizza Sauce (trader Joe’s has a good one)

  • 1 tbsp. Fresh Basil, chopped​

In a blender, mix together all pizza crust ingredients until smooth. Heat olive oil in a pan to fry, then spoon the crust mixture into the pan until it makes a large circle.

 

When the edges cook to a golden brown, flip it and cook for about a minute on the other side.

 

Turn broiler on high. Add tomato sauce and cheese to crust, then broil for 2 minutes or until cheese bubbles.

 

Net Carbs: 4g | Fat: 19g | Protein: 5g

 

Daily Total: Net Carbs: 11g | Fat: 105g | Protein: 54g

 

 

DAY 5 

 

BREAKFAST

 

Sausage Omelet

  • 1 oz. Breakfast Sausage

  • 2 large Eggs

  • 1 oz. Cheddar Cheese

Form sausage into a thin patty and cook over medium heat. When finished, take sausage from pan but leave the fat. Pour whisked eggs into the pan making sure to cover the bottom of the pan in a round. Let cook for about 2 minutes until eggs take shape. Add salt and pepper and any other seasonings you’d like then add the cheese to the center and let cook another 2 minutes. Add sausage patty and fold eggs over to form omelet.

 

Net Carbs: 1g | Fat: 27g | Protein: 24g

 

SNACK

 

Zuccinachos

  • 1 large zucchini

  • 1 tbsp. taco seasoning

  • 4 tbsp. Olive Oil, for frying

  • Salt, as much as you’d like

Cut the zucchini into thin strips (like nachos). Sprinkle with lots of salt. Let sit then press out excess water. Heat the oil in pan for frying. Place zucchini chips into the hot oil. Once they turn golden brown, remove and dab dry. Then immediately toss with taco seasoning.

 

Makes 4 Servings

Net Carbs: 2g | Fat: 7g | Protein: 1g

 

LUNCH

 

Bun-less Burger Sliders

  • 1 lb. Ground Beef

  • 1 Egg

  • 2 oz. Cheddar Cheese

  • ½ tbsp. Worcestershire Sauce

  • Olive Oil for Frying

Mix the beef, eggs, and Worcestershire sauce (and salt and pepper if desired). Divide the meat into 4 equal patties. Heat the oil on high and fry the burgers to your desired firmness. Place ½ oz. of cheese to each patty and let melt.

 

Makes 4 Servings

Net Carbs: 0g | Fat: 22g | Protein: 21g

 

DINNER

 

Stuffed Chops

  • 4 Thick Cut Pork Chops

  • 3 Slices Bacon

  • 3 oz. Bleu Cheese

  • 3 oz. Feta Cheese

  • 60g Green Onion

  • 2 oz. Cream Cheese

  • ¼ tsp. Garlic Powder

  • ¼ tsp. Salt

  • ¼ tsp. Pepper

Cook the bacon in a skillet, reserve the grease and set the bacon aside. Combine the Bleu and feta cheeses in a bowl. Add the bacon and green onions and mix. Add the cream cheese and mix until combined. Slice open the non-fat side of the pork chops. Stuff with cheese mixture. Use a toothpick to close opening. Apply salt, pepper and garlic powder to outside of pork chops. Over high heat, with bacon grease in pan, sear for 1.5 minutes a side. Transfer chops to a greased pan and cook at 350 degrees for 55 minutes or until at desired finish temperature. Remove pork chops and let rest 3 minutes before serving.

 

Makes 4 Servings

Net Carbs: 1g | Fat: 102g | Protein: 38g

 

Daily Total: Net Carbs: 4g | Fat: 158g | Protein: 84g

 

 

DAY 6

 

BREAKFAST

 

Avo-Choco Breakfast Shake

  • 2 cups Coconut Milk or Almond Milk

  • 2 cups of Ice

  • 1/2 Avocado

  • 3 tbsp. of Cocoa Powder

  • 1/4 tsp. vanilla

  • 10 drops Stevia

Crush ice then add all ingredients and mix until smooth.

 

Net Carbs: 3g | Fat: 18g | Protein: 11g

 

SNACK

 

Salami Cheese Sammies

  • 6 Slices Salami

  • 3 oz. Cheddar Cheese

Cut the cheese into 6 half ounce squares, put a slice of salami on either side and eat like little slider sandwiches.

 

Net Carbs: 6g | Fat: 35g | Protein: 30g

 

LUNCH

 

Chicken Caesar Salad

  • 1 Chicken Thigh

  • 1 Head of Romaine Lettuce

  • 1 Tbsp. Olive oil

  • 2 slices Bacon

  • 1 oz. Grated Parmesan Cheese

  • 2 Tbsp. Low Carb Caesar dressing 

Cook the chicken thigh in olive oil and slice it. Cook the bacon strips and crumble them. Chop the romaine lettuce into a bowl. Add the chicken, bacon, salt, pepper and top off with the parmesan cheese and Caesar dressing for a delicious keto chicken Caesar salad.

 

Net Carbs: 7g | Fat: 50g | Protein: 31g

 

DINNER

 

niKETO Smoked Pork Spare Ribs in Chili Garlic Sauce

  • 6 pounds pork spare ribs

  • Hickory wood chips/pellets

DRY RUB

  • 2 tbsp. Paprika

  • 2 tbsp. Salt

  • 2 tbsp. Pepper

  • 1 tsp. Onion Powder

  • 1 tsp. Chili Powder

  • 1/2 tsp Ground Mustard Seed

CHILI GARLIC SAUCE

  • 1/4 cup Coconut Aminos

  • 2 tbsp. Chili Garlic Sauce

  • 1 tbsp. Yellow Mustard

 

Combine all ingredients for the dry rub and thoroughly coat the pork spare ribs with the mixture. Cover and refrigerate overnight (or a minimum of 30 minutes). Prepare smoker to 250 degrees with hickory wood chips. In a mixing bowl, combine coconut aminos, chili garlic sauce, and yellow mustard. Lay pork spare ribs on the smoker rack. Paint a layer of the prepared chili garlic sauce onto the ribs; reserve the remainder of the sauce for basting. Smoke for 4 hours, basting the meat with chili garlic sauce once every hour.

 

Makes 12 Servings

Net Carbs: 3g | Fat: 53g | Protein: 35g

 

Daily Total: Net Carbs: 19g | Fat: 156g | Protein: 107g

 

 

DAY 7

 

BREAKFAST

 

Pumpkin Pancakes

  • 2 ounces Ground Flax Seed

  • 2 ounces Almond Flour

  • 1 Egg White

  • 1 tsp. Baking Powder

  • 1 tsp. Vanilla Extract

  • 1 cup Coconut Cream

  • 3 Whole Eggs

  • ½ cup Pumpkin Puree

  • 4 or 5 drops of stevia

  • Coconut oil for frying

Mix all wet ingredients in a large bowl with a whisk. In a separate bowl mix both flours, baking powder, and stevia. Slowly add dry ingredients to wet as you keep whisking. Heat a teaspoon of coconut oil in a non-stick pan and pour mix into pan. Cover with a lid and lower flame to low. Cook for about 2 to 3 minutes per side.

 

Makes 4 Servings

Net Carbs: 5g | Fat: 35g | Protein: 21g

 

SNACK

 

Almonds 'n' Cheese

  • 22 Almonds

  • 1 String Cheese Stick

Net Carbs: 5g | Fat: 20g | Protein: 13g

 

LUNCH

 

Southwest Taco Salad

  • 1 Head Romaine lettuce

  • 5 oz. pre-spiced Cubed Chicken Taco Meat

  • 1 Green Onion Chopped

  • 2 oz. Shredded Cheddar Cheese

  • Half and Avocado Cubed

  • 2 Tbsp. Sour Cream

  • 2 Tbsp. Chopped Cilantro

Chop lettuce, add your cooked taco meat, then add chopped onion, avocado and cilantro. Top with sour cream then cheese. Add a spicy sauce and low-carb cilantro dressing like El Torito’s.

Net Carbs: 8g | Fat: 41g | Protein: 30g

 

DINNER

niKETO Fettuccini Alfredo

 

Pasta:

  • 2 Eggs

  • 1 oz. Cream Cheese

  • pinch of Salt

  • pinch of Garlic Powder

  • 1/8 tsp. Black Pepper

Sauce:

  • 1 oz. Mascarpone Cheese

  • 1 tbsp. Parmesan Cheese, grated

  • 1 tbsp. Butter

Pasta:

Blend the eggs, cream cheese, salt, garlic powder, and pepper in a magic bullet or blender. Pour into a butter-greased 8 x 8 pan. Bake at 325 for 8 minutes or until just set. Remove and let cool for about 5 minutes. Using a spatula, gently release the sheet of “pasta” from the pan. Roll it up and slice with a sharp knife into 1/8 inch thick slices. Gently unroll and set aside.

 

Sauce:

Combine the mascarpone, parmesan cheese, and butter in a small bowl. Microwave on high for 30 seconds. Whisk. Microwave on high another 30 seconds. Whisk again until smooth (this may take a minute because the sauce will have separated – keep whisking and it will come back together!)

Add the pasta to the hot sauce and toss gently.

 

Net Carbs: 2g | Fat: 47g | Protein: 19g

 

Daily Total: Net Carbs: 20g | Fat: 143g | Protein: 83g

 

 

DAY 8

 

BREAKFAST

 

Keto Waffles

  • 5 Eggs

  • 4 tbsp. Coconut Flour

  • 2 tsp. Vanilla

  • 3 tbsp. Heavy Whipping Cream

  • 4 oz. Butter, melted

  • 4 tbsp. Stevia

  • 1 tsp. Baking Powder

Separate egg yolks from whites. Whisk the egg whites until firm. Then mix the egg yolks, coconut flour, sweetener, and baking powder. Slowly add the melted butter, mixing smooth. Then add the cream and vanilla, mix well. Gently fold spoons of the whisked egg whites into the yolk mixture. Place batter into waffle maker and cook until golden brown. (if you don’t have a waffle iron, cook the batter like a pancake, they still taste like waffles).

 

 Net Carbs: 4g | Fat: 26g | Protein: 12g

 

SNACK

 

Ham and Pickle Pinwheels

  • 4 oz. Plain cream cheese

  • 6 oz. Ham (slices)

  • 1/2 cup Dill pickle spears

  • 3 medium Scallions, cut into 3 inch pieces

Spread cream cheese evenly over each slice of ham.  Lay Pickle and scallion on one edge of the ham slice and roll to cigar shape. Slice each roll up into 4 slices, creating the pinwheel.

 

Makes 4 servings

Net Carbs: 3g | Fat: 14g | Protein: 9g

 

LUNCH

 

Chocolate Peanut Butter Shake

  • ¼ cup Powdered Peanut butter (PB2)

  • ¼ cup Cocoa Powder

  • 1 cup Ice

  • ¼ cup Heavy Whipping Cream

  • 1 tbsp. Coconut Oil

  • 1 cup Unsweetened Almond Milk.

Crush the ice in a blender. Then add the remaining ingredients and blend to a smooth finish.

Net Carbs: 8g | Fat: 40g | Protein: 18g

 

 

DINNER

Buffalo Wings

  • 5 Whole Chicken wings

  • 3 oz. Frank’s Redhot Sauce

  • .5 Teaspoon of garlic Powder

  • .25 Cup of Butter

  • .25 Cup of Olive Oil

  • 3 Tablespoons Bleu Cheese Dressing

Chop the wings at the bend to separate them into 10 pieces. Fry them in the olive oil until 80% cooked. Whisk the butter, garlic powder, and Franks Redhot sauce in a bowl. Dunk the chicken wings in the sauce mix then lay them out of a baking sheet and put them in the oven for 25-30min. at 400 degrees. Dip them in the Bleu cheese and voila, homemade low-carb buffalo wings. 

 

Net Carbs: 3g | Fat: 33g | Protein: 21g

 

Daily Total: Net Carbs: 18g | Fat: 113g | Protein: 60g

 

DAY 9

BREAKFAST

Green Smoothie Bowl

  • ½  scoop niKETO MCT Oil

  • 1 cup Spinach

  • ½  Avocado

  • ¾  cup Unsweetened Coconut Milk

  • ¼  cup Erythritol Sweetener

  • ¼  cup Ice cubes

  • 2 tbsp. Lemon juice

  • 1 tsp. Hemp seeds

  • 1 tsp. Coconut flakes

  • ½  tsp. Chia seeds

  • ½ cup Raspberries

Blend MCT oil, spinach, avocado, coconut milk, erythritol, ice cubes, and lemon juice in a blender, until smooth. Pour the mixture into a bowl. Top with hemp seeds, coconut flakes, and chia seeds. Add Raspberries.

 

Net Carbs: 5g | Fat: 26g | Protein: 10g

 

SNACK

 

Italian Tomato Bakes

  • Italian Sausage Link

  • Large Tomato

  • 4 Tablespoons Shredded Mozzarella Cheese

Take the casing off of the sausage and cook. Cut the tomato into 4 quarter inch thick slices. Place the cooked sausage on the tomato plates and top with cheese. Place in microwave for 20 seconds to melt the cheese, not too long or the tomato will get mushy.

 

Net Carbs: 6g | Fat: 26g | Protein: 20g

 

LUNCH

Tilapia Parmesano

  • 10oz. Tilapia, 2 filets

  • ½  cup Mayonnaise

  • 2 tbsp. Grated parmesan cheese

  • ½ tsp. Garlic salt

  • ¼ tsp. Black pepper

  • 1 Lemon

Set oven to 400 degrees. Line a baking pan with foil and grease it. Place the tilapia filets on the lined pan. Sprinkle with garlic salt and black pepper on both sides. Spread 2 teaspoons of mayonnaise over each filet. Sprinkle grated parmesan cheese on top.

Bake for 10-12 minutes, until the fish flakes easily with a fork. Squeeze with fresh lemon before serving.

 

Net Carbs: 1g | Fat: 28g | Protein: 30g

 

DINNER

 

Low Carb Stew

  • 3 lbs. Beef, Cubed

  • 3 Tbs. Olive Oil

  • 2 Cups Beef Stock

  • 2 Teaspoons Salt

  • 2 Teaspoons Black Pepper

  • 1 Teaspoon Garlic Powder

  • 1 Teaspoon Onion Powder

  • 1 Teaspoon Oregano

  • ½ Cup Bell Peppers of Choice, Chopped

  • ½ Cup Mushrooms, Chopped

  • 2 Celery Stalks, Chopped

  • 1 Large Carrot, Chopped

  • 1 Small Onion,  Chopped

  • 4 Large Cloves Garlic, Minced

  • 1 Can Diced Tomatoes, Drained

  • 2 Tablespoons Tomato Paste

  • 2 Tablespoons Worcestershire Sauce

Using your slow-cooker, crockpot, or large stove top pot and dump the prepped and measured ingredients inside in whatever order you’d like and with whatever flare you deem necessary, BAM! Cover, cook on low for 6 hours and you got a stew going! The best part is that you can keep this massive pot of stew in the fridge and scoop out a cup any time you want, or bring it to work for lunch multiple times. 1 Serving is 1 Rounded Cup.

 

Net Carbs: 4g | Fat: 20g | Protein: 20g

 

Daily Total: Net Carbs: 16g | Fat: 100g | Protein: 80g

 

 

DAY 10

 

BREAKFAST

 

Bacon, Egg, Cheese Cups

  • 6 Slices Bacon

  • 4 Eggs

  • ½ Cup Heavy Whipping Cream

  • ¼ Teaspoon Salt

  • 1/8 Teaspoon Black Pepper

  • ½ Cup Shredded Monterey Jack Cheese

Set oven to 350 degrees. Wrap a bacon slice inside the cup of a cupcake pan so that it covers the outside of the cup. Do this 3 times with 3 slices bacon. Cut the remaining 3 slices of bacon in half and use them to make the bottoms of the cups. Whisk eggs with all other ingredients and pour mixture into bacon cups. Cover all cups with cheese. Bake pan for 35 minutes.

 

Makes 3 Servings

Net Carbs: 2g | Fat: 29g | Protein: 22g

 

SNACK

 

Kale Chips

  • 2 Cups Kale

  • 1 Tablespoon Olive Oil

  • ½ Teaspoon Onion Powder

  • ½ Teaspoon Garlic Powder

  • ½ Teaspoon Salt

  • ½ Teaspoon Black Pepper

Set oven to 300 degrees. Separate kale leaves from stalks. Toss leaves in oil until evenly coated. Add salt, pepper, garlic powder, and onion powder and toss again until all leaves are evenly coated. Lay on parchment paper lined baking sheet. Bake for 10 minutes or until crispy.

Makes 2 Servings

 

Net Carbs: 4g | Fat: 7g | Protein: 2g

 

 LUNCH

 

Bacon Wrapped Chicken Tenders

  • 1/2 lb. chicken tenders

  • 4 slices bacon

  • 1/4 tsp. Salt

  • 1/4 tsp. Ground Cayenne Pepper, use less for a less spicy lunch

  • 1/4 tsp. Paprika

  • 1/4 tsp. Garlic Powder

  • 1/4 tsp. onion powder

  • 1/4 tsp. oregano

  • 1/4 tsp. thyme

Set oven to 425 degrees. Line a baking pan with aluminum foil and top with metal rack.

In large plastic zipper bag, dump in all the herbs and spices. Close bag and shake to blend.

Place each chicken tender in the zipper bag, close, and shake bag to coat the chicken in the spice blend. Once coated wrap in bacon being sure to tuck in the ends and then place on rack in prepared pan. Hold them together with a toothpick if needed.

Bake for 35 minutes. Bacon should be crispy.

 

Net Carbs: 2g | Fat: 25g | Protein: 27g

 

DINNER

 

niKETO Cashew Chicken

  • 6 Chicken Thighs, Boneless, Skinless

  • 1 tbsp. Ghee

  • 1 tbsp. Olive Oil

  • 1/4 cup Cashews

  • 1/2 Green Bell Pepper

  • 1/2 tsp. Ground Ginger

  • 1 tbsp. Rice Wine Vinegar

  • 1 1/2 tbsp. Soy Sauce

  • 1/2 tbsp. Chili Garlic Sauce

  • 1 tbsp. Garlic, minced

  • 1 tbsp. Sesame Oil

  • 1 tbsp. Sesame seeds

  • 1 tbsp. Green Onions

  • 1/4 White Onion

  • 2 tbsp. Fish Oil

  • 1/3 Bag of Kale

  • 4 Cloves Garlic

  • 1 Small Knob of peeled Ginger

  • 1 tsp. Salt

  • Pepper to taste

Set oven to 350 degrees. Heat a pan over low heat and toast the cashews until they have a slight burn mark. Move pan to oven for even browning. Keep an eye on them - roughly 8 minutes or until they start to lightly brown and become fragrant. Remove and set aside. Dice chicken thighs into 1 inch chunks. Marinate chicken in a paste made from minced garlic, ginger, salt, and pepper. Cut onion and pepper into 1 inch chunks. Increase heat to high and add ghee and olive oil to pan. Once oil is up to temperature, add in the chicken thighs and allow them to cook through (about 5 minutes). Once the chicken is fully cooked. Add in the pepper, onions, garlic, chili garlic sauce and seasonings (ginger, salt, pepper, fish oil). Allow to cook on high for 2-3 minutes. Add soy sauce, rice wine vinegar, and cashews. Cook on high and allow the liquid to reduce down until it is a sticky consistency, there should not be excess liquid in the pan upon completing cooking. Serve in a bowl, top with sesame seeds and chopped kale and drizzle with sesame oil. Enjoy!

Makes 6 Servings

 

Net Carbs: 3g | Fat: 14g | Protein: 4g

 

Daily Total: Net Carbs: 11g | Fat: 75g | Protein: 55g

 

DAY 11

 

BREAKFAST

 

Blueberry Muffins

  • 2 ½ cup Almond flour

  • 3 large Eggs

  • ½  cup Erythritol

  • 1 ½ tsp. Baking powder

  • 1/3 cup Coconut oil

  • 1/3 cup Unsweetened almond milk

  • ½  tsp Vanilla extract

  • ¾ cup Blueberries

Set oven to 350 degrees. Line a muffin pan with 12 muffin liners. In a mixing bowl, stir together the almond flour, erythritol, and baking powder. Mix in the melted coconut oil, almond milk, eggs, and vanilla extract. Fold in the blueberries. Pour the batter evenly into the muffin cups. Bake for about 20 minutes, until the top is golden brown.

 

Makes 12 Muffins

Net Carbs: 3g | Fat: 23g | Protein: 7g

 

SNACK

 

Fudgy Fat Bombs

  • 1 cup Almond Butter

  • 1 cup Coconut Oil

  • 1/2 cup Unsweetened Cocoa Powder

  • 1/3 cup Coconut Flour

  • 1/4 tsp. Powdered Stevia

  • 1/8 tsp. Salt

Over medium heat in a small pot, melt and combine almond butter and coconut oil. Then add dried ingredients and stir until smooth. Pour into mixing bowl and place in freezer for 30 to 40 minutes.

Once mixture is solid, remove bowl from freezer and form into balls.

Put balls on plate and return to freezer 30 minutes.

 

Net Carbs: 4g | Fat: 22g | Protein: 8g

 

LUNCH

 

Shrimp Salad

  • 8 oz. Shrimp, peeled, cleaned, dried

  • 1 Avocado, diced

  • 1 Tomato, diced

  • 2 tbsp. Butter, melted

  • 1 tbsp. Lemon Juice

  • 1 tbsp. Olive Oil

  • 1/3 cup Feta Cheese crumbles

  • 1/3 cup Cilantro, chopped

  • 1/4 tsp. Salt

  • 1/4 tsp. Black Pepper

Thoroughly coat shrimp in melted butter.  Cook shrimp in a pan until pink, flipping over several times.

Add all other ingredients to a mixing bowl and toss until mixed.

Add shrimp and stir to mix together. Shake with salt and pepper to taste.

 

Net Carbs: 6g | Fat: 18g | Protein: 20g

 

DINNER

 

Garlic Shish Kebabs

 

Kebabs:

  • 1 lb. Marinated Chicken Breast, cut into cubes

  • 1 White Onion, cut into 1 in. pieces

  • 2 bell peppers, cut into 1 in. pieces

  • 1 Zucchini, diced into 1 in. pieces

Garlic Sauce:

  • 1 Whole Bulb Garlic

  • 1 teaspoon salt

  • Approx. ¼ cup lemon juice

  • Approx. 1 cup olive oil

  • Additional ingredients for the marinade

To make the garlic sauce, place all the garlic cloves and salt into the blender. Then add half the lemon juice and 1/2 cup of olive oil. Blend well until smooth then add remaining lemon juice and oil. Blend again for 30 seconds.

Split garlic sauce in half. Place first half of sauce in a large Ziploc bag and add the chicken breasts and let marinate over night.

Then cube the chicken, onion, bell peppers, and zucchini into approximate 1-inch squares. Add them in a bowl with the left over marinade.

Using skewers (if you’re using wooden skewers it’s best to soak them first to avoid splinters) add 1 cube chicken, then onion, then pepper, the zucchini alternating until the skewers are filled. Place the skewers on the barbecue until chicken cooks and veggies darken. Or place them in a 425 degree oven for 15 minutes, then flip and cook another 15 minutes. 

Use the saved half of the garlic sauce (not the marinade!) to drizzle over the finished kebabs and as dipping sauce.

 

Makes 2 Servings

Net Carbs: 5g | Fat: 37g | Protein: 40g

 

Daily Total: Net Carbs: 20g | Fat: 100g | Protein: 78g

 

 

DAY 12

 

BREAKFAST

 

Keto Breakfast Hash

  • 1 Egg

  • 1 Zucchini, diced

  • 2 Slices Bacon, chopped raw

  • ½ White Onion, chopped

  • 1 tbsp. Coconut Oil

  • 1 tbsp. Chives, chopped

  • ½ Avocado

  • ¼ tsp. Salt

  • ¼ tsp. Black Pepper

Cook onion in coconut oil until limp then add the chopped bacon pieces. Stir frequently and cook until lightly browned. Once bacon has slightly browned, add the zucchini and cook for about 10 more minutes or until zucchini softens. Then add chives and salt and stir in.

Fry the egg to over medium doneness. Then dice avocado.

Lay egg on top of hash with avocado. Break yolk and stir in.

 

Net Carbs: 4g | Fat: 36g | Protein: 17g

 

SNACK

 

Chocolate Chia Pudding

  • 2 tsp. Unsweetened Cacao Powder

  • 1/2 tsp. Ground Cinnamon

  • 2 tbsp. Chia Seeds

  • 1/3 cup Almond milk

  • 1/8 tsp. Vanilla Extract

  • ½ tsp. Stevia

Mix the cacao powder, cinnamon, vanilla extract and almond milk.

Put the chia seeds and stevia into mixture. Place into fridge for an hour.

 

Makes 2 Servings

Net Carbs: 9g | Fat: 12g | Protein: 7g

 

LUNCH

 

Keto Cheesy Meatballs

  • 5 oz. Ground Beef

  • 1 oz. Mozzarella

  • 1 tbsp. Parmesan cheese

  • 1/3 tsp. Garlic Powder

  • 1/4 tsp. Salt

  • 1/4 tsp. Black Pepper

Cut the cheese into cubes. Mix the dry ingredients in with the ground beef. Wrap the cubes of cheese in ground beef. Make sure to cover completely and pinch tightly.

Pan fry the meatballs, covering the pan with the lid to trap the heat.

 

Net Carbs: 2g | Fat: 33g | Protein: 40g

 

DINNER

 

niKETO Cheese Shell Taco Cups

  • 8 slices of Colby Jack Cheese

  • 1 Onion

  • 2 Garlic Cloves, crushed

  • 2 Small Tomatoes, diced

  • 4 Sirloin Steaks, cubed

  • 2 tbsp. Olive Oil, divided

  • 1 Bay Leaf

  • 1/4 tsp. Smoked Paprika

  • 1/4 tsp. Cumin

  • 1 tsp. Worcestershire sauce

  • 2 tbsp. Tomato Puree

  • 1/4 tsp. Garlic

  • 1/4 tsp. Salt

  • 1/4 tsp. Black Pepper

  • 1/2 cup Mushrooms, sliced

  • leaves of one stalk of kale, finely chopped

  • 8 tsp. Sour Cream, divided

Place cubed steak in a bowl with 1 tbsp. olive oil and spices.  Mix well, let marinate.

Set oven to 375 degrees. Place slices of cheese on parchment lined baking sheet with few inches in between slices. Bake for about 5 minutes or until bubbly and just starting to brown at edges. Remove baking sheet and let cool a couple minutes. Carefully pick up slices and place in muffin tin to form a cup shape, let cool additional 10 minutes. While cooling, brown onion and garlic for 2-3 minutes. Add tomatoes, let them sweat and cook down. Add mushrooms and kale to pan with onions, garlic, and tomatoes and sauté until soft.  Remove from pan. Add 1 tbsp. olive oil to pan, and marinated steak. 

Once steak is almost finished, add veggies back to pan. Spoon mixture into cheese cups. Finish with 1 tsp sour cream.

 

Net Carbs: 2g | Fat: 12g | Protein: 11g

 

Daily Total: Net Carbs: 17g | Fat: 93g | Protein: 75g

 

DAY 13

 

BREAKFAST

 

niKETO German Pancakes

  • 6 Eggs

  • 1/4 cup Heavy Whipping Cream

  • 1/4 cup Almond Flour

  • 1/4 tsp. Salt

  • 1/4 tsp Cinnamon

  • 1 tbsp. Powdered Stevia

  • 4 tbsp. Butter

 

Set oven to 400 degrees. Place butter in 9x9 glass pan. Place pan in oven to melt butter while you mix up the rest of the ingredients. Combine eggs, cream, flour, salt, and flavorings in blender. Blend on high for 30 seconds or until batter is smooth. Remove melted butter from oven and spread butter evenly along bottom and sides of pan.

 

Pour batter into the hot pan. Place pan in oven and cook 20 to 25 minutes, until golden and puffy. Top with butter, sugar-free syrup, berries, or savory toppings.

 

Makes 2 Servings
Net Carbs: 2g | Fat: 28g | Protein: 23g

 

SNACK

 

Buttered Coffee Smoothie

  • 1 cup Ice

  • 2 tbsp. Butter, unsalted

  • 1 ½ tbsp. Coconut Oil

  • 1 ½ cups Coffee, cooled

  • ¼ cup Heavy Whipping Cream

Put half the ice in a blender and crush. Then add the butter, the oil and the coffee. Blend smooth. Then add the cream and the remaining ice. Blend again until smooth.

 

Net Carbs: 1g | Fat: 54g | Protein: 2g

 

LUNCH

Pigs in a Blanket

  • 4 100% Beef Sticks (like Chomps)

  • 1 Egg

  • 1/2 cup Shredded mozzarella cheese

  • 3/4 cup Almond Flour

  • 1/4 tsp. Baking Powder

  • 1/4 tsp. Garlic Powder

  • 1/2 tsp. Sesame Seeds

  • 1/2 tsp. Salt

Cut beef sticks into 3 equal sized pieces.

Melt mozzarella in microwave and add almond flour and egg. Combine well. Add baking powder, garlic, and salt and mix well. Form dough in hands and split into 12 equal sized pieces and roll into dough. Place dough balls onto a parchment lined baking sheet. Press each ball into oval shape.

Place each beef stick piece into the dough and wrap like a blanket. Sprinkle with sesame seeds.

Set oven to 350 degrees and cook pigs in a blanket for 15 to 20 minutes.

 

Makes 4 Servings

Net Carbs: 5g | Fat: 27g | Protein: 16g

 

DINNER

 

Spinach Mozzarella Stuffed Burger

  • 1½ lbs. Ground Chuck

  • 2 cups Spinach

  • ½ cup Mozzarella, shredded

  • 2 tbsp. Parmesan cheese, grated

  • 1 tsp. Salt

  • ½ tsp. Black Pepper

In a mixing bowl, combine ground beef, salt, and pepper. Hand shape into 8 thin patties and place in fridge.

Cook spinach in saucepan and for 2 minutes, until wilted. Drain and wring out as much as possible then chop the spinach, and put it in a bowl. Stir in mozzarella cheese and Parmesan. Equally distribute the spinach and cheese mix into the center of 4 patties, then cover those 4 patties with remaining 4 patties and pinch the edges together.

Cook burgers in pan or on grill to desired firmness. If cheese leaks out, press hole closed to keep it contained.

 

Net Carbs: 1g | Fat: 29g | Protein: 36g

 

Daily Total: Net Carbs: 9g | Fat: 138g | Protein: 77g

 

 

DAY 14

 

BREAKFAST

 

Classic Steak and Eggs

  • 3 Eggs

  • 4 oz. Sirloin (or steak of choice)

  • 1 tbsp. Butter

  • 1/4 Avocado

  • ¼ tsp. Salt

  • ¼ tsp. Pepper

Melt the butter in a pan and fry the eggs to desired doneness. Season with salt and pepper.

Set eggs aside and cook your steak to desired doneness. Then slice into bite sized strips and season with more salt and pepper.

Slice the avocado and serve on the side.

 

Net Carbs: 3g | Fat: 36g | Protein: 42g


SNACK

Celery with Almond Butter and Hemp Seeds

  • 2 Stalks Celery

  • 2 tbsp. Almond Butter

  • 2 tbsp. Hemp Seeds

Net Carbs: 6g | Fat: 30g | Protein: 12g

 

LUNCH

 

Cauliflower, Broccoli, Tuna Bowl

  • 1/4 Head of Cauliflower, broken into florets

  • 1/4 Head of Broccoli, broken into florets

  • 3 tbsp. Olive oil for cooking

  • 1 lemon

  • ¼ tsp. Salt

  • 1 5 oz. cans of tuna in oil

  • 1 tbsp. Cilantro

Set oven to 400 degrees. Place the cauliflower and broccoli florets on a baking tray and drizzle with olive oil. Sprinkle salt and squeeze half the lemon over the veggies. Rub the mixture into the vegetables and spread them out over the baking tray. Place into the oven and cook for 20 minutes until the florets are tender and browning at the edges.

Let the vegetables cool for a few minutes, then place them into a bowl and toss with the chopped parsley, 1 Tablespoon olive oil, the other half of the lemon, and extra salt to taste.

Place the roasted vegetables into a bowl and top with a can of tuna.

 

Net Carbs: 5g | Fat: 10g | Protein: 11g

 

DINNER

niKETO Sushi

  • 1 Nori Wrapper

  • 1 cup Chopped Cauliflower

  • ½ Avocado

  • 1.5 oz. Cream Cheese

  • 1/4 cup Cucumber

  • 1 tbsp. Coconut Oil

  • Soy Sauce

Cut up about 1/5 head of cauliflower into florets and pulse in processor until consistency of rice. Heat coconut oil over medium-high skillet and add cauliflower rice. Cook for 5-7 minutes until rice is slightly browned and fully cooked through. Place in bowl and set aside. Slice avocado, cream cheese and cucumber into thin slices and set aside with cauliflower rice. Lay down a long layer of plastic wrap on a clean, flat surface and lay the nori wrapper on top of plastic wrap.

Spread cauliflower rice out over the nori wrapper as thin or as thick as you like in an even layer. Leave room around the edges. First layer the avocado on the rice on the edge closest to you. Next, add layer the cream cheese directly onto the avocado and then same with the cucumber. Lift the plastic wrap edge closet to you while using your hands to cover the ingredients (so they don't move/fall). Slowly roll the plastic wrap and nori wrapper around the avocado, cream cheese and cucumber until you've rolled the entire thing.

 

**Make sure you don't roll the plastic wrap into the sushi. As you're rolling you want to slowly edge the wrap off the nori**

 

Using a very sharp knife slice the sushi into 8 pieces. TIP: Start in the middle so the rice doesn't get pushed out by the pressure of the knife.

 

Makes 2 Servings

(this recipe is also fun for sushi parties where everyone rolls their own!)

Net Carbs: 4g | Fat: 22g | Protein: 5g

 

Daily Total: Net Carbs: 18g | Fat: 98g | Protein: 70g

 

 

 

 

 

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