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3 DAY MEAL PLAN

February 9, 2020

DAY 1

 

BREAKFAST

Jalapeño Egg Cups

  • 4 oz. cheddar cheese

  • 3 oz. cream cheese

  • 4 jalapeño peppers, chopped

  • 12 slices bacon

  • 8 eggs

  • ½ tsp. garlic powder

  • ½ tsp. onion powder

  • ¼ tsp. salt

  • ¼ tsp. black pepper

Set oven to 375˚F. Fry bacon to semi-crisp but bendable and save bacon grease. Except for the cheddar cheese and 1 jalapeño’s worth of chopped jalapeño, mix all the other ingredients together.

Grease muffin tin then wrap cooked bacon around the edges to form cups. Pour egg mixture into the wells of the muffin tin.

Add cheddar cheese on the top of the muffins and divide the remaining jalapeño pieces on top.

Cook for 20-25 minutes.

Makes 12 muffins, 1 muffin is 1 serving

Net Carbs: 1g | Fat: 15g | Protein: 12g

 

LUNCH

Bacon Burger Bombers

  • 2 slices bacon

  • 2 1 oz. cubes cheddar cheese

  • 2 1 oz. sausage patties

  • ¼ tsp. cumin

  • ¼ tsp. onion powder

  • ¼ tsp. salt

  • ¼ tsp. black pepper

Set oven to 350°F. Lay out sausage rounds on a cookie sheet lined with parchment paper. Dust patties with cumin, onion powder, salt, and pepper.

Place cheese cubes in the middle of the sausage rounds. Form a ball around the cheese with the sausage. Roll it in your hands to completely surround cheese with sausage. Wrap bacon around formed balls.

Bake at 350°F for an hour.

Serving size is 1 Bomber

Net Carbs: 1g | Fat: 22g | Protein: 10g

 

DINNER

niKETO Mississippi Pot Roast

  • 4 lb. beef roast (chuck, sirloin, or rump)

  • 3 tbsp. olive oil

  • 1 cube butter

  • 1 package au jus seasoning

  • 1 package dry ranch dressing mix

  • 1 small can of pepperoncinis

  • 3 cloves garlic, minced

  • 1 tbsp. salt

  • 1 tsp. black pepper

  • 1 tsp. liquid smoke

Heat olive oil in a medium skillet over high heat. Add beef roast and sear on all sides. Place roast in a crock pot and top with pepperoncinis and their juice, then top with salt, pepper, garlic, ranch mix, au jus seasoning, and finally, the stick of butter. Cook on low heat until tender, about 8 hours.

Makes 10 servings

Net Carbs: 4g | Fat: 25g | Protein: 56g

 

DESSERT

Choco Blackberry Shake

  • 1 cup unsweetened coconut milk

  • ¼ cup blackberries

  • 2 tbsp. cocoa powder

  • 1 cup ice cubes

  • 12 drops liquid stevia

  • 2 tbsp. MCT oil (recommended)

Put the ice in a blender and crush. Then add all other ingredients and blend until you get a smooth, desired consistency.

Net Carbs: 4g | Fat: 33g | Protein: 1g

 

Daily Total: Net Carbs: 10g | Fat: 95g | Protein: 79g

 

DAY 2

 

BREAKFAST

Huevos con Chicahrrones with a side of Bacon

  • 4 slices bacon

  • 5 eggs

  • 1.5 oz. pork rinds

  • 1 tomato, sliced

  • 1 avocado, diced

  • 2 jalapeño  peppers

  • ¼ white onion, sliced

  • ¼ cup cilantro, chopped

Cook bacon and keep bacon fat. Cook the pork rinds in the bacon fat. Once golden, add diced vegetables except for avocado. Once onions are almost translucent, add cilantro and stir together.

Add pre-scrambled eggs and cook to desired consistency. Gently fold avocado into eggs.

Makes about 3 servings

 Net Carbs: 4g | Fat: 25g | Protein: 24g

 

LUNCH

Bunless Bacon Chicken Burgers

  • 1 12 oz. can chicken breast meat

  • 1 egg

  • 4 slices bacon

  • 2 medium bell peppers

  • ¼ cup sun dried tomato pesto

  • ¼ cup parmesan cheese

  • 3 tbsp. coconut flour

Fry the bacon crispy and leave bacon grease in pan.

Using a food processor, finely chop 2 bell peppers. Remove and set aside.

Chop chicken and bacon together in food processor until fine, then add to pepper mixture. Add parmesan cheese, egg, coconut flour, and tomato pesto and mix everything together.

Hand-form into patties and fry on medium heat in a pan with bacon grease.

Cook through, dab off with towel when golden brown and finished.

Makes 8 servings

Net Carbs: 2g | Fat: 19g | Protein: 10g

 

DINNER

Spinach, Ham and Cheese Casserole

  • 12 eggs

  • ¼ cup heavy whipping cream

  • 1 cup ricotta cheese

  • ½ yellow onion, chopped

  • ¼ tsp. salt

  • ½ tbsp. garlic

  • ½ tbsp. italian herb seasoning

  • 1 lb. ham, diced

Set oven to 350°F. Blend the 4 eggs, heavy whipping cream, ricotta cheese, and onion until smooth.

In separate bowl, whisk together the remaining 8 eggs. Add the blended mixture to the eggs and whisk together. The blended mixture should keep the eggs together.

Stir in the garlic, salt, and herb seasoning until thoroughly mixed, then fold in the spinach and diced ham. Spray a casserole dish with cooking spray and pour the batter into the dish.

Bake for 30-35 minutes at 350°F or until the top crusts over.

 Makes 12 servings.

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

 

DESSERT

niKETO Raspberry Lemon Custard

  • 2 large egg yokes

  • 2 oz. cream cheese

  • 1 ½cups heavy whipping cream

  • ½tsp. xanthan gum

  • 2 lemons, zested

  • 2 tbsp. sugar-free raspberry preserves

  • pinch of salt

  • 2 tbsp. swerve

  • ½ tsp. vanilla extract

  • ½ tsp. lemon extract

  • 4 raspberries

In a medium saucepan over low heat, combine Swerve, salt, xanthan gum, and zest. Slowly wisk in whipping cream and cream cheese. Slowly temper eggs with warm whipping cream. Increase heat to medium and whisk until cream reaches a simmer. Remove from heat and add extracts and lemon oil.

Butter 4 6oz ramekins and divide the cream between the ramekins. Gently swirl 1/2 tbsp of raspberry preserves into the cream in each ramekin and gently place one raspberry in the middle of each custard. Place ramekins on a cookie sheet and place in a preheated 325 degree oven. Pour water in cookie sheet until it reaches halfway up the ramekin.

Bake 30 minutes or until set. Let cool, and then place in the fridge 1-3 hours before eating.

Makes 4 servings

Net Carbs: 7g | Fat: 40g | Protein: 5g

 

Daily Total: Net Carbs: 15g | Fat: 95g | Protein: 50g

 

DAY 3

 

BREAKFAST

Bacon Egg Nests

  • 2 eggs

  • 3 slices bacon

  • ½  bell pepper, diced

  • ½  onion, diced

  • 1 jalapeño, sliced

Fry bacon until crispy. Keep bacon grease to fry the vegetables until starting to brown. Chop the bacon in a food processor into largish chunks.

Mix all the ingredients together and cook into blended hash.

Fry both eggs over medium. Make 2 nest piles out of the hash and set a fried egg on top of each.

Net Carbs: 5g | Fat: 24g | Protein: 23g

 

LUNCH

niKETO Kielbasa Cabbage Skillet

  • 6 slices bacon

  • 2 tbsp. olive oil

  • ¼ cup water

  • 1 onion, chopped

  • 3 garlic cloves, minced

  • ¼ tsp. red pepper flakes

  • ¼ tsp. salt

  • 3 tsp. caraway seeds

  • 1 large head of cabbage

  • 1 lb. polish kielbasa

In a large skillet over medium high heat, heat up olive oil and sear kielbasa on all sides. Remove and set aside.

Add bacon to the hot skillet and cook until crispy. Remove and set aside on a paper towel.

Add onions, caraway seeds, and red pepper flakes to bacon drippings and cook over medium heat for 3 minutes, stirring constantly.

Cut cabbage in 1/2 inch slices and add to onion and seasonings.

Add water and gently stir everything together. Cover and cook 10 minutes.

Add kielbasa, stir, cover, and cook for an additional 10-15 minutes, or until done.

Crumble bacon on top and add a dollop of sour cream!

Net Carbs: 6g | Fat: 29g | Protein:20g

 

DINNER

Vegetarian Coconut Red Curry

  • 1 cup broccoli florets

  • 1 large handful of spinach

  • 4 tbsp. coconut oil

  • ¼ onion, chopped

  • 1 tsp. garlic, minced

  • 1 tsp. ginger, minced

  • 2 tsp. fish sauce

  • 2 tsp. soy sauce

  • 1 tbsp. red curry paste (Trader Joes has a good low-carb bottle)

  • ½ cup coconut milk

Add 2 tbsp. Coconut Oil to a pan and bring to medium-high heat. Add onions and cook until semi-translucent. Then add garlic until browned. Turn heat down to low and add broccoli. Stir everything together well.

Once broccoli is half cooked, move vegetables to one side of the pan and add the red curry paste. Let this cook for 45-60 seconds. Then add spinach on top of the broccoli and let wilt. From there, add the coconut cream and the rest of the coconut oil.

Stir together and add soy sauce, fish sauce, and ginger. Turn heat to lowest setting and let simmer for 7-8 minutes.

Makes 2 servings

Net Carbs: 6g | Fat: 41g | Protein: 4g

 

DESSERT

Chocolate Mousse

  • 3 cups heavy whipping cream

  • 1 large box sugar free instant pudding

 

Substituting low-carb friendly heavy whipping cream for milk, make the instant pudding according to the package.

Use a kitchen mixer to over-fluff the mixture, letting the whipping cream whip. Place in the fridge for half an hour to thicken then enjoy!

Makes 5 Servings depending on the brand of Instant Pudding used.

Net Carbs: 5g | Fat: 40g | Protein: 0g

 

Daily Total: Net Carbs: 22g | Fat: 134g | Protein: 47g

 

 

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