Breakfast: Keto Spinach and Feta Egg Muffins

Summary: Savory egg muffins with spinach, feta, and herbs—an easy-to-make breakfast option that’s high in protein and low in carbs. Perfect for meal prep.
Servings: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes

Ingredients:

  • 6 large eggs
  • 1 cup spinach, chopped
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup unsweetened almond milk
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • 1 tbsp olive oil

Equipment:

  • Muffin tin
  • Mixing bowl
  • Whisk

Instructions:

  1. Preheat your oven to 375°F (190°C) and grease a muffin tin with olive oil.
  2. In a mixing bowl, whisk together the eggs, almond milk, garlic powder, salt, and pepper.
  3. Stir in the chopped spinach and crumbled feta cheese.
  4. Pour the egg mixture into the muffin tin, filling each cup about 2/3 full.
  5. Bake for 18-20 minutes or until the eggs are set and lightly golden.
  6. Let cool slightly before serving.

Nutritional Information (Per Serving):

  • Calories: 180
  • Fat: 14g
  • Protein: 12g
  • Carbs: 3g
  • Fiber: 1g

Notes:

These muffins are great for meal prep and can be stored in the fridge for up to 3 days. Reheat in the microwave for a quick, low-carb breakfast.

Lunch: Cauliflower Rice Stir-Fry with Chicken and Veggies

Summary: A low-carb, veggie-packed stir-fry with cauliflower rice, tender chicken, and a flavorful soy sauce-based dressing.
Servings: 2
Prep Time: 10 minutes
Cooking Time: 15 minutes

Ingredients:

  • 1 cup cauliflower rice (fresh or frozen)
  • 2 chicken breasts, diced
  • 1/2 bell pepper, diced
  • 1/4 cup onion, chopped
  • 1/4 cup coconut aminos or soy sauce (for keto)
  • 2 tbsp sesame oil
  • 1 tbsp olive oil
  • 1 tsp grated ginger
  • Salt and pepper to taste

Equipment:

  • Skillet or wok
  • Knife and cutting board

Instructions:

  1. Heat olive oil in a large skillet or wok over medium-high heat.
  2. Add diced chicken and cook for 5-7 minutes, until browned and cooked through.
  3. Add chopped onion, bell pepper, and grated ginger, and stir-fry for another 2-3 minutes.
  4. Add the cauliflower rice and soy sauce (or coconut aminos). Stir well and cook for another 3-5 minutes, until the cauliflower rice is tender.
  5. Drizzle sesame oil over the stir-fry, mix, and serve hot.

Nutritional Information (Per Serving):

  • Calories: 350
  • Fat: 21g
  • Protein: 35g
  • Carbs: 9g
  • Fiber: 4g

Notes:

For extra flavor, top with a sprinkle of sesame seeds or fresh cilantro. This stir-fry is easily customizable with other low-carb veggies.

Dinner: Baked Lemon Herb Chicken with Roasted Broccoli

Summary: Flavorful baked chicken seasoned with lemon and herbs, paired with crispy roasted broccoli for a complete, satisfying keto dinner.
Servings: 2
Prep Time: 10 minutes
Cooking Time: 25 minutes

Ingredients:

  • 2 bone-in, skin-on chicken thighs
  • 1 head of broccoli, cut into florets
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • Salt and pepper to taste
  • 1 garlic clove, minced

Equipment:

  • Baking sheet
  • Knife and cutting board
  • Mixing bowl

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Place the chicken thighs on a baking sheet and drizzle with olive oil, lemon juice, and minced garlic. Season with salt, pepper, thyme, and rosemary.
  3. Toss the broccoli florets in olive oil, salt, and pepper, and spread them out on the baking sheet around the chicken.
  4. Roast in the oven for 20-25 minutes, or until the chicken is golden and crispy and the broccoli is tender.
  5. Serve the chicken with roasted broccoli on the side.

Nutritional Information (Per Serving):

  • Calories: 420
  • Fat: 30g
  • Protein: 35g
  • Carbs: 8g
  • Fiber: 3g

Notes:

The skin-on chicken thighs provide extra flavor and fat, making this meal both satisfying and keto-friendly. You can also add a squeeze of lemon juice just before serving for a fresh kick.

Shopping List

Produce:

  • 1 head of broccoli
  • 1/2 bell pepper
  • 1/4 cup onion
  • 1 garlic clove
  • 1 lemon
  • 1 cup spinach

Proteins:

  • 2 chicken breasts
  • 2 bone-in, skin-on chicken thighs
  • 6 large eggs

Dairy:

  • 1/4 cup feta cheese

Pantry Staples:

  • Coconut aminos or soy sauce
  • Sesame oil
  • Olive oil
  • Almond milk (unsweetened)
  • Garlic powder
  • Salt and pepper
  • Dried thyme
  • Dried rosemary
  • Erythritol or sweetener of choice
  • Enjoy your flavorful, keto-friendly day!