Breakfast: Keto Avocado Smoothie

Summary: A creamy and refreshing keto smoothie made with avocado, coconut milk, and a touch of vanilla, perfect for starting your day with healthy fats and protein.
Servings: 2
Prep Time: 5 minutes
Cooking Time: 0 minutes

Ingredients:

  • 1 ripe avocado
  • 1 cup unsweetened coconut milk
  • 1 tbsp chia seeds
  • 1 tsp vanilla extract
  • 1 tbsp erythritol (or sweetener of choice)
  • 1/4 cup water (optional for thinning)

Equipment:

  • Blender
  • Measuring spoons

Instructions:

  1. Combine avocado, coconut milk, chia seeds, vanilla extract, and erythritol in a blender.
  2. Blend until smooth, adding water if needed to reach desired consistency.
  3. Serve chilled.

Nutritional Information (Per Serving):

  • Calories: 270
  • Fat: 24g
  • Protein: 3g
  • Carbs: 8g
  • Fiber: 6g

Notes:

This smoothie can be made ahead and stored in the fridge for up to a day. Add ice cubes to make it colder if desired.

Lunch: Zucchini Noodles with Pesto and Grilled Chicken

Summary: A delicious keto-friendly lunch featuring zucchini noodles topped with a flavorful pesto sauce and grilled chicken breast.
Servings: 2
Prep Time: 10 minutes
Cooking Time: 15 minutes

Ingredients:

  • 2 medium zucchinis, spiralized
  • 2 chicken breasts
  • 1/4 cup pesto sauce (sugar-free)
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • 1 tbsp grated Parmesan cheese (optional)

Equipment:

  • Skillet or grill pan
  • Spiralizer
  • Tongs or spatula

Instructions:

  1. Season chicken breasts with salt and pepper.
  2. Grill or pan-fry the chicken breasts in olive oil for 6-7 minutes per side, until cooked through.
  3. While the chicken is cooking, spiralize the zucchinis into noodles and set aside.
  4. Once the chicken is done, slice it into strips.
  5. Sauté zucchini noodles in the same pan for 2-3 minutes, until just tender.
  6. Toss the zucchini noodles with pesto sauce and top with grilled chicken.
  7. Garnish with grated Parmesan cheese and serve.

Nutritional Information (Per Serving):

  • Calories: 380
  • Fat: 25g
  • Protein: 40g
  • Carbs: 9g
  • Fiber: 4g

Notes:

For extra flavor, add a squeeze of lemon juice or a sprinkle of chili flakes to the pesto sauce.

Dinner: Creamy Garlic Chicken with Cauliflower Mash

Summary: A rich and creamy garlic chicken served with smooth cauliflower mash, providing a satisfying keto-friendly dinner.
Servings: 2
Prep Time: 10 minutes
Cooking Time: 20 minutes

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 1 head cauliflower, chopped
  • 2 tbsp butter (divided)
  • 3 garlic cloves, minced
  • 1/4 cup heavy cream
  • 1/4 cup chicken broth
  • Salt and pepper to taste
  • Fresh parsley for garnish (optional)

Equipment:

  • Skillet
  • Pot for steaming cauliflower
  • Immersion blender or food processor

Instructions:

  1. Steam cauliflower in a pot for 10-12 minutes until soft.
  2. In a skillet, melt 1 tbsp butter over medium heat and sauté garlic until fragrant, about 1 minute.
  3. Add chicken breasts to the skillet, season with salt and pepper, and cook for 6-7 minutes per side until fully cooked.
  4. Remove chicken from the skillet and set aside.
  5. Add chicken broth and heavy cream to the skillet, scraping up any browned bits. Let the sauce simmer for 2-3 minutes.
  6. While the sauce is simmering, blend the steamed cauliflower with the remaining butter until smooth, creating cauliflower mash.
  7. Serve the creamy garlic chicken on top of the cauliflower mash, garnished with fresh parsley.

Nutritional Information (Per Serving):

  • Calories: 400
  • Fat: 26g
  • Protein: 38g
  • Carbs: 9g
  • Fiber: 4g

Notes:

For a richer mash, you can add a bit more butter or a splash of heavy cream. This meal also works well with steamed broccoli or another low-carb vegetable.

Shopping List

Produce:

  • 2 medium zucchinis
  • 1 ripe avocado
  • 1 head cauliflower
  • 1 bunch fresh parsley
  • 3 garlic cloves

Proteins:

  • 2 boneless, skinless chicken breasts

Dairy:

  • 1/4 cup grated Parmesan cheese (optional)
  • 1/4 cup heavy cream
  • 2 tbsp butter

Pantry Staples:

  • Chia seeds
  • Olive oil
  • Pesto sauce (sugar-free)
  • Erythritol (or sweetener of choice)
  • Chicken broth
  • Salt and pepper
  • Vanilla extract
  • Enjoy your flavorful, keto-friendly day!