Breakfast: Coconut Flour Pancakes with Butter and Sugar-Free Syrup
Summary: Light and fluffy coconut flour pancakes served with creamy butter and sugar-free syrup, perfect for a keto-friendly breakfast.
Servings: 2
Prep Time: 5 minutes
Cooking Time: 10 minutes
Ingredients:
- 1/4 cup coconut flour
- 2 large eggs
- 1/4 cup unsweetened almond milk
- 1 tsp baking powder
- 1/2 tsp vanilla extract
- 1 tbsp butter (for cooking)
- Sugar-free syrup for serving
Equipment:
- Mixing bowl
- Whisk
- Skillet
- Spatula
Instructions:
- In a bowl, whisk together coconut flour, eggs, almond milk, baking powder, and vanilla extract until smooth.
- Heat a skillet over medium heat and add butter.
- Pour small amounts of batter into the skillet to form pancakes, cooking for 2-3 minutes per side, or until golden brown.
- Serve with a drizzle of sugar-free syrup and a dollop of butter on top.
Nutritional Information (Per Serving):
- Calories: 280
- Fat: 22g
- Protein: 12g
- Carbs: 8g
- Fiber: 4g
Notes:
These pancakes are soft and slightly thicker than regular pancakes due to the coconut flour. Adjust the amount of syrup to your liking, and feel free to add a handful of berries for extra flavor.
Lunch: Grilled Chicken Caesar Salad
Summary: A hearty and low-carb grilled chicken Caesar salad with crisp greens, creamy dressing, and Parmesan cheese.
Servings: 2
Prep Time: 10 minutes
Cooking Time: 15 minutes
Ingredients:
- 2 boneless, skinless chicken breasts
- 4 cups romaine lettuce, chopped
- 1/4 cup grated Parmesan cheese
- 1/4 cup Caesar dressing (sugar-free)
- 1 tbsp olive oil
- Salt and pepper to taste
Equipment:
- Grill pan or outdoor grill
- Mixing bowl
- Tongs or spatula
Instructions:
- Season chicken breasts with salt and pepper.
- Heat a grill pan or outdoor grill over medium heat and cook the chicken for 6-7 minutes per side until cooked through.
- While the chicken cooks, chop the romaine lettuce and toss it with Caesar dressing in a large mixing bowl.
- Slice the grilled chicken and place it on top of the salad.
- Sprinkle with Parmesan cheese and serve immediately.
Nutritional Information (Per Serving):
- Calories: 350
- Fat: 25g
- Protein: 32g
- Carbs: 6g
- Fiber: 3g
Notes:
For a variation, you can use homemade keto-friendly Caesar dressing or add some avocado slices for extra creaminess.
Dinner: Baked Salmon with Roasted Asparagus
Summary: A simple and healthy keto dinner with baked salmon fillets paired with roasted asparagus for a satisfying meal.
Servings: 2
Prep Time: 5 minutes
Cooking Time: 20 minutes
Ingredients:
- 2 salmon fillets (6 oz each)
- 1 bunch of asparagus, trimmed
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 2 garlic cloves, minced
- Salt and pepper to taste
- Fresh dill for garnish (optional)
Equipment:
- Baking sheet
- Aluminum foil
- Knife and cutting board
Instructions:
- Preheat oven to 400°F (200°C).
- Place the salmon fillets on a baking sheet lined with aluminum foil. Drizzle with olive oil, lemon juice, and minced garlic. Season with salt and pepper.
- Arrange the asparagus around the salmon on the same baking sheet. Drizzle with a little olive oil and season with salt and pepper.
- Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
- Garnish with fresh dill and serve.
Nutritional Information (Per Serving):
- Calories: 400
- Fat: 30g
- Protein: 30g
- Carbs: 7g
- Fiber: 4g
Notes:
This meal is rich in healthy fats and protein, perfect for a satisfying keto dinner. You can also add a side of cauliflower mash for extra texture.
Shopping List
Produce:
- 1 bunch of asparagus
- 1 lemon
- 1 garlic bulb
- 4 cups romaine lettuce
- Fresh dill (optional)
Proteins:
- 2 boneless, skinless chicken breasts
- 2 salmon fillets (6 oz each)
- 2 large eggs
Dairy:
- 1/4 cup grated Parmesan cheese
Pantry Staples:
- Coconut flour
- Unsweetened almond milk
- Baking powder
- Vanilla extract
- Olive oil
- Sugar-free Caesar dressing
- Sugar-free syrup
- Salt and pepper
- Enjoy your flavorful, keto-friendly day!