Breakfast: Scrambled Eggs with Spinach and Feta Cheese

Summary: A quick and healthy keto breakfast with scrambled eggs, fresh spinach, and creamy feta cheese for a savory start to your day.
Servings: 2
Prep Time: 5 minutes
Cooking Time: 5 minutes

Ingredients:

  • 4 large eggs
  • 1 cup fresh spinach, chopped
  • 1/4 cup crumbled feta cheese
  • 1 tbsp butter
  • Salt and pepper to taste

Equipment:

  • Skillet
  • Whisk
  • Spatula

Instructions:

  1. Heat butter in a skillet over medium heat.
  2. Add spinach and sauté until wilted, about 1-2 minutes.
  3. In a bowl, whisk the eggs with salt and pepper.
  4. Pour the eggs into the skillet with spinach and cook, stirring occasionally, until eggs are scrambled.
  5. Remove from heat and stir in crumbled feta cheese.
  6. Serve warm.

Nutritional Information (Per Serving):

  • Calories: 280
  • Fat: 22g
  • Protein: 18g
  • Carbs: 3g
  • Fiber: 1g

Notes:

Add a dash of garlic powder or herbs for extra flavor. You can substitute feta with goat cheese or Parmesan.

Lunch: Avocado Chicken Salad

Summary: A creamy and refreshing avocado chicken salad packed with protein and healthy fats, perfect for a satisfying keto lunch.
Servings: 2
Prep Time: 10 minutes
Cooking Time: 10 minutes

Ingredients:

  • 2 cooked chicken breasts (shredded)
  • 1 ripe avocado, diced
  • 1/4 cup mayonnaise
  • 1 tbsp lemon juice
  • 1 celery stalk, finely chopped
  • Salt and pepper to taste

Equipment:

  • Mixing bowl
  • Fork

Instructions:

  1. In a large mixing bowl, combine shredded chicken, diced avocado, chopped celery, mayonnaise, and lemon juice.
  2. Mix well until all ingredients are combined.
  3. Season with salt and pepper.
  4. Serve on a bed of lettuce or in lettuce wraps.

Nutritional Information (Per Serving):

  • Calories: 400
  • Fat: 30g
  • Protein: 28g
  • Carbs: 6g
  • Fiber: 4g

Notes:

For added crunch, sprinkle some sunflower seeds or chopped almonds. This salad also works great as a topping for leafy greens.

Dinner: Zucchini Noodles with Pesto Chicken

Summary: A flavorful keto dinner with zucchini noodles topped with pesto chicken for a light, satisfying, and low-carb meal.
Servings: 2
Prep Time: 10 minutes
Cooking Time: 15 minutes

Ingredients:

  • 2 medium zucchinis, spiralized
  • 2 chicken breasts
  • 2 tbsp pesto sauce
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Parmesan cheese (optional)

Equipment:

  • Skillet
  • Spiralizer
  • Knife and cutting board

Instructions:

  1. Heat olive oil in a skillet over medium heat.
  2. Season chicken breasts with salt and pepper, then cook them for 6-7 minutes on each side until fully cooked.
  3. While the chicken cooks, spiralize the zucchinis into noodles and set aside.
  4. Once the chicken is done, slice it into strips.
  5. In the same skillet, toss zucchini noodles for 1-2 minutes to heat through.
  6. Remove from heat, toss with pesto sauce, and top with sliced chicken.
  7. Serve with optional grated Parmesan cheese.

Nutritional Information (Per Serving):

  • Calories: 350
  • Fat: 22g
  • Protein: 35g
  • Carbs: 8g
  • Fiber: 3g

Notes:

For a creamier pesto sauce, add a tablespoon of heavy cream. This dish can be paired with a side of roasted vegetables.

Shopping List

Produce:

  • 2 medium zucchinis
  • 1 avocado
  • 1 celery stalk
  • 1 cup fresh spinach
  • 1 lemon

Proteins:

  • 2 chicken breasts
  • 4 large eggs

Dairy:

  • 1/4 cup crumbled feta cheese
  • 1 tbsp mayonnaise
  • Parmesan cheese (optional)

Pantry Staples:

  • Butter
  • Olive oil
  • Pesto sauce
  • Salt and pepper
  • Enjoy your flavorful, keto-friendly day!