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3 DAY COMFORT FOOD MEAL PLAN

February 9, 2020

Once in a while a weekend comes along when the weather is rainy, and you don’t feel like leaving home or putting shoes on. Those weekends are just begging for old-fashioned comfort foods. Fret not, low-carb versions of all your comfort favorites exist, and they are all here in the comfort food weekender meal plan.

 

All of these meals use ingredients that you should already have in your low-carb kitchen, and each day’s plan has a sweet treat factored in as a delectable, desserty way to end your evenings.

 

Enjoy niKETO’s comfort food weekend meal plan! 

 

DAY 1

 

BREAKFAST

niKETO Almond Joy Cereal

  • 1 tbsp. Butter

  • 1 tbsp. toasted unsweetened coconut

  • 1 tbsp. toasted slivered almonds

  • 1 Large Egg

  • 1 tbsp. Coconut flour

  • 1 pinch Psyllium husk powder

  • 1 pinch Salt

  • 1 tsp. Keto approved Sweetener

  • 4 tbsp. Coconut cream

Combine all ingredients in saucepan over low heat. Stir constantly until thickened. Serve with a dash of cinnamon, coconut cream, and fresh berries.

 

Net Carbs: 7g | Fat: 60g | Protein: 35g

 

 

LUNCH

Egg Salad

  • 6 Large Eggs

  • 2 tbsp. Mayo

  • 1 tsp. Dijon Mustard

  • 1 tsp. Lemon juice

  • ¼ tsp. Salt

  • ¼ tsp. Paprika

  • ¼ tsp. Black Pepper

Place the eggs gently in a medium saucepan. Add cold water until the eggs are covered by about an inch. Bring to a boil for ten minutes. Remove from heat and cool. Peel the eggs under cold running water. Add the eggs to a food processor and pulse until chopped. Stir in the mayonnaise, mustard, lemon juice and salt and pepper.

 

Net Carbs: 9g | Fat: 41g | Protein: 30g

 

 

DINNER

Bacon Mac ‘n’ Cheese

  • 1 Head Cauliflower, Large

  • 6 Slices Bacon

  • 1 cup Heavy Cream

  • ¼ cup Water

  • 1 teaspoon Garlic Powder

  • 12 ounces Cheddar Cheese grated

  • ½  tsp. Salt

  • ½  tsp. Black Pepper to taste

Cut cauliflower away from thick, center stem. Put cauliflower florets in a pot and add butter, water, cream, salt, pepper, and garlic powder. Bring to a simmer over medium heat. Then turn heat to low, cover and let cook for 8 -10 minutes, stirring occasionally.

While that cooks, fry 6 slices of bacon until crispy. Chop bacon into large crumbles.

 

Add 3/4 of the cheese to the cauliflower once it’s tender. Stir until it melts and becomes creamy. Pour into casserole dish and mix in the bacon crumbles. Lay the remaining cheese on top and add more pepper to taste. Then place dish in broiler until remaining cheese melts and bubbles.

 

Makes 4 Servings

 

Net Carbs: 3g | Fat: 55g | Protein: 24g

 

 

DESSERT

Chocolate Ice Cream

  • ½ cup Almond Milk

  • 1 tbsp. Unsweetened Cocoa powder

  • 1 tbsp. Heavy Whipping cream

Whisk all ingredients together in a large bowl until smooth. Put Mixture in the fridge and freeze for 30 minutes or until you get desired consistency.

Net Carbs: 3g | Fat: 35g | Protein: 4g

 

Daily Total: Net Carbs: 22g | Fat: 191g | Protein: 93g

 

 

DAY 2

 

BREAKFAST

Avocado Eggs

  • 2 Poached Eggs

  • 1 Avocado

  • 2 Slices of Cheese

Poach 2 eggs. Cut and skin avocado. Set the poached eggs inside the avocado’s hollowed pit space. Lay cheese slices over top and heat for 30 seconds.

Net Carbs: 7g | Fat: 40g | Protein: 16g

 

 

LUNCH

Chicken Fingers

  • 2 Chicken Breasts

  • 2 Large Eggs, scrambled

  • 1 Cup Shredded Unsweetened Coconut

  • ¼ Cup Coconut Flour

  • ¼ tsp. Paprika

  • ¼ tsp. Garlic Powder

  • ¼ tsp. Salt

  • ¼ tsp. Black Pepper

Set oven to 375. Grease baking rack.

Cut chicken to tenders size. Set up three bowls: one with raw, scrambled eggs, the next with the coconut flour, and the last with the coconut flakes mixed with the garlic powder, smoked paprika, sea salt, and black pepper. Dip the chicken in the coconut flour, transfer and dip in the egg, then roll in the coconut flakes. Place on the baking rack. Bake the chicken tenders for 20 minutes, flip halfway through. Make sure both sides are cooked and firm before removing. Crisp in broiler for approximately 2 minutes per side.

 

Net Carbs: 6g | Fat: 22g | Protein: 22g

 

 

DINNER

Chicago Pizza

  • 8 oz. Cream Cheese

  • 4 oz. Pepperoni, sliced

  • 1/4 cup Butter, melted

  • 3 Large Eggs

  • 2 tsp. Baking Powder

  • 1/2 tsp. Garlic Powder

  • 3 tbsp. Heavy Whipping cream

  • 1/4 tsp. Cream of Tartar

  • 1/4 tsp. Salt

  • 1 cup Tomato sauce (low-carb)

  • 1 1/2 cup Mozzarella, shredded

Set oven to 375. Prep grease cast-iron skillet.

In a blender, add butter, eggs, whipping cream and cream cheese. Blend until smooth. Add cream of tartar, garlic powder and baking powder then add salt and blend again until smooth.

Pour batter into cast iron skillet. Bake for 15 minutes or until it becomes crispy brown.

Remove from oven and let cool for 10 minutes before spreading tomato sauce and sprinkling with mozzarella.  Then lay the pepperonis out evenly on top of the cheese. Bake for 10 more minutes or until cheese bubbles and browns.

Cool and slice into 8 pieces.

 

Makes 8 Servings.

 

Net Carbs: 3g | Fat: 26g | Protein: 15g

 

 

DESSERT

niKETO Ketoucinno Cheesecake Mousse

  • 16 oz. cream cheese softened

  • 1/4 cup strong brewed coffee

  • 1 cup heavy whipping cream

  • 1/2 cup Silk unsweetened Almond Milk

  • 1/2 tsp. -2 tsp vanilla or toffee liquid stevia

  • 1-2 tsp. coffee extract

Place the cream cheese and coffee in a stand mixer and blend until smooth. Scrape down sides of bowl as needed. Pour in the milk, 1 tsp of coffee extract and 1/2 tsp stevia. Blend again until smooth then taste and adjust the flavor of the coffee and the sweetness and increase to your preference. Finally add the heavy cream and blend on a medium speed until the mixture thickens. It could take up to ten minutes, or gradually increase the speed faster to whip the mixture.

Pipe into serving glasses and refrigerate.

 

Net Carbs: 4g | Fat: 30g | Protein: 0g

 

 

Daily Total: Net Carbs: 20g | Fat: 118g | Protein: 53g

 

 

 

DAY 3

 

BREAKFAST

niKETO Chocolate Donuts

  • ½ cup Almond Meal

  • 3 Large Eggs, Separated

  • ¼ tsp. salt

  • ¼ tsp. baking powder

  • 1 tsp. Vanilla

  • ¼ tsp. Cinnamon

  • 2 tsp. Cocoa Powder

  • ½ cup Splenda

  • 2 tbsp. Melted Butter

  • 2 scoops 100% Casein Protein Powder (We used chocolate, but you can choose any flavor)

  • 2 tbsp. heavy cream

 

Set oven to 350°F. Whip egg whites until they have stiff peaks (this is the most important part, and will ensure you get a great fluffy consistency). Combine the egg yolks, Splenda, vanilla, and butter in a separate bowl then whisk until well mixed. Combine almond meal, salt, baking powder, cinnamon, and cocoa powder in a third mixing bowl. Gently fold the wet ingredients into the whipped egg whites. Slowly add the bowl of mixed dry ingredients to the wet mixture while continuing to mix. Fill the donut pan ¾ of the way full in each mold. Bake for 15 minutes, or until a toothpick comes out clean. In separate bowl, combine casein powder and heavy cream until it is thick and forms the icing. Pour the icing over the donuts when they have cooled down a bit.

 

Makes 8 Servings

 

Net Carbs: 4g | Fat: 9g | Protein: 11g

 

 

LUNCH

Cheesy Tots

  • 3 cups Riced Cauliflower

  • ¼ cup Parmesan Cheese

  • 2 oz. extra Sharp Cheddar Cheese

  • 1 tbsp. Coconut flour

  • 1 tsp Psyllium husk powder

  • 1 Large Egg

  • ½ tsp. Salt

Set oven to 400. In a bowl, mix together the riced cauliflower, Parmesan cheese, and egg. Slowly,mix in the ingredients of coconut flour, psyllium husk powder, and cheese until well combined. Measure out tater tots using a tablespoon. Roll into a ball and mold into the shape of a tot. Place on cookie sheet and bake for 30 minutes, flipping on each side carefully every 10 minutes.

Net Carbs: 2g | Fat:22g | Protein:15g

 

 

DINNER

Shepherd’s Pie

 

Filling:

  • 1 lb. ground Lamb

  • 1 lb. ground Beef

  • 1/2 cup chopped Onion

  • 1 tsp. Salt

  • 1/2 tsp. Black Pepper

  • 1/2 cup dry Red Wine

  • 1 clove Garlic, minced

  • 2 tbsp. chopped Rosemary

Top Layer:

  • 1 1/2 lbs. Cauliflower Florets

  • 2 cloves Garlic

  • 2 tbsp. Butter

  • 1/2 tsp. Salt

  • 1/4 tsp. Black Pepper

  • 4 oz. Cheddar Cheese, shredded

For the Filling: In a pan, brown the lamb and beef until cooked through. Drain all but 2 tbsp. fat. Use pan and fat to cook onion, add salt and pepper. Cook until onion is clear and limp. Add garlic and cook for 1 minute.

Return ground meat to pan. Add wine and cook until it is mostly evaporated and juices have thickened. Stir in chopped rosemary and remove from heat. Transfer filling to a 2 quart casserole dish

 

To Make the Topping: Set oven to 400. Steam cauliflower and garlic cloves until very tender. Drain cauliflower very well and put in a blender. Add butter, salt and pepper and blend until smooth. Spread over the filling in the casserole dish and sprinkle with cheese. Bake 20 - 25 minutes, until filling is bubbling and cheese is melted. Turn broiler on high and heat for 3 or 4 minutes to brown cheese. Remove and let sit a few minutes before serving.

Makes 8 Servings

 

Net Carbs: 8g | Fat: 28g | Protein: 22g

 

 

DESSERT

niKETO Molten Chocolate Mug Cake

  • 1 Large Egg

  • 2 tbsp. Butter

  • 2 tbsp. Almond flour

  • 2 tbsp. Unsweetened Cocoa powder

  • 1 tbsp. Erythritol or Swerve

  • 2 tsp. Coconut flour

  • 1/4 tsp. Vanilla extract

  • 1/2 tsp. Baking powder

  • 2 oz. Lily's chocolate bar

  • 1 tbsp. Whipping cream

Place butter in a mug or ramekin and microwave for 20 seconds. Add the rest of the ingredients except chocolate bar and cream, and mix well. In 10-second increments, mixing well each time, microwave chocolate and cream together until melted and smooth. Make a well in the middle of the cake mix and pour the melted chocolate in the center (save a little to drizzle over the top!). Microwave 75 seconds, drizzle with leftover melted chocolate bar, and enjoy the gooey goodness!

 

Net Carbs: 6g | Fat: 41g | Protein: 12g

 

 

Daily Total: Net Carbs: 20g | Fat: 100g | Protein: 60g

 

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