Breakfast: Avocado Egg Cups

Summary: A creamy and nutritious keto-friendly breakfast with eggs baked in avocado halves.

Servings: 2
Prep Time: 5 minutes
Cooking Time: 15 minutes

Ingredients:

  • 1 ripe avocado, halved and pitted
  • 2 medium eggs
  • Salt and pepper to taste
  • Optional toppings: chopped parsley, red pepper flakes, grated cheese

Equipment:

  • Baking dish
  • Spoon

Instructions:

  1. Preheat your oven to 375°F (190°C).
  2. Scoop out a bit of the avocado flesh to create a larger cavity for the egg.
  3. Place avocado halves in a baking dish to keep them steady.
  4. Crack an egg into each avocado half. Season with salt and pepper.
  5. Bake for 12-15 minutes until the eggs are cooked to your liking.
  6. Garnish with optional toppings and serve.

Nutritional Information (Per Serving):

  • Calories: 220
  • Fat: 18g
  • Protein: 9g
  • Carbs: 5g
  • Fiber: 3g

Notes:

For a firmer yolk, bake longer. You can also add smoked salmon or spinach for extra flavor.

Lunch: Grilled Lemon Herb Chicken Salad

Summary: A refreshing salad with juicy grilled chicken and a zesty lemon herb dressing.

Servings: 2
Prep Time: 10 minutes
Cooking Time: 15 minutes

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 2 cups mixed greens (spinach, arugula, lettuce)
  • 1/2 cucumber, sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup olive oil
  • Juice of 1 lemon
  • 1 garlic clove, minced
  • 1 tsp dried oregano
  • Salt and pepper to taste

Equipment:

  • Grill pan or outdoor grill
  • Mixing bowl

Instructions:

  1. In a bowl, mix olive oil, lemon juice, garlic, oregano, salt, and pepper.
  2. Marinate chicken breasts in the mixture for 10 minutes.
  3. Heat a grill pan or outdoor grill and cook chicken for 6-7 minutes per side or until fully cooked.
  4. Toss mixed greens, cucumber, and tomatoes in a bowl.
  5. Slice grilled chicken and place on top of the salad.
  6. Drizzle with remaining dressing and serve.

Nutritional Information (Per Serving):

  • Calories: 310
  • Fat: 20g
  • Protein: 27g
  • Carbs: 6g
  • Fiber: 2g

Notes:

Feel free to add avocado or shredded cheese for additional keto-friendly fats.

Dinner: Creamy Garlic Butter Salmon

Summary: A rich and buttery salmon dish perfect for a satisfying keto dinner.

Servings: 2
Prep Time: 5 minutes
Cooking Time: 15 minutes

Ingredients:

  • 2 salmon fillets (about 6 oz each)
  • 2 tbsp unsalted butter
  • 2 garlic cloves, minced
  • 1/4 cup heavy cream
  • 1 tbsp lemon juice
  • 1/2 tsp dried dill or fresh dill
  • Salt and pepper to taste
  • Optional: Steamed broccoli or zucchini noodles for serving

Equipment:

  • Skillet
  • Whisk

Instructions:

  1. Season salmon fillets with salt and pepper.
  2. Heat butter in a skillet over medium heat. Sear salmon for 3-4 minutes per side until golden and cooked through. Remove and set aside.
  3. In the same skillet, sauté garlic for 1 minute.
  4. Stir in heavy cream, lemon juice, and dill. Simmer for 2 minutes.
  5. Return salmon to the skillet, spoon sauce over the fillets, and cook for an additional 2 minutes.
  6. Serve with steamed broccoli or zucchini noodles.

Nutritional Information (Per Serving):

  • Calories: 400
  • Fat: 32g
  • Protein: 25g
  • Carbs: 3g
  • Fiber: 0g

Notes:

This dish pairs wonderfully with low-carb sides. Adjust seasoning as desired for more zest.

Shopping List

Produce:

  • 1 avocado
  • 1 lemon
  • 1 cucumber
  • 1/2 cup cherry tomatoes
  • 2 cups mixed greens
  • Optional: parsley, spinach, zucchini

Proteins:

  • 4 medium eggs
  • 2 boneless chicken breasts
  • 2 salmon fillets

Pantry Staples:

  • Olive oil
  • Unsalted butter
  • Heavy cream
  • Garlic
  • Dried oregano
  • Dried dill (or fresh)
  • Salt and pepper

Optional Add-ons:

  • Grated cheese
  • Red pepper flakes
  • Smoked salmon

Enjoy your flavorful, keto-friendly day!