Breakfast: Keto Chia Pudding with Almonds and Berries

Summary: A creamy, low-carb chia pudding topped with crunchy almonds and fresh berries for a refreshing start to your day.
Servings: 2
Prep Time: 5 minutes
Cooking Time: 0 minutes (requires 4 hours or overnight refrigeration)

Ingredients:

  • 2 tbsp chia seeds
  • 1 cup unsweetened almond milk
  • 1 tsp vanilla extract
  • 1 tbsp erythritol or sweetener of choice
  • 1/4 cup fresh mixed berries (strawberries, raspberries, blueberries)
  • 2 tbsp sliced almonds

Equipment:

  • Mixing bowl
  • Spoon
  • Small jars or bowls

Instructions:

  1. In a mixing bowl, combine chia seeds, almond milk, vanilla extract, and sweetener. Stir well.
  2. Divide the mixture into two small jars or bowls.
  3. Refrigerate for at least 4 hours or overnight to allow the chia seeds to absorb the liquid and thicken.
  4. Before serving, top with fresh berries and sliced almonds.

Nutritional Information (Per Serving):

  • Calories: 210
  • Fat: 18g
  • Protein: 6g
  • Carbs: 7g
  • Fiber: 5g

Notes:

This pudding can be made ahead and stored in the fridge for up to 3 days. You can use any berries of your choice, but avoid high-carb fruits.

Lunch: Grilled Turkey and Avocado Lettuce Wraps

Summary: Lean turkey slices wrapped with creamy avocado, crisp lettuce, and a simple mustard dressing for a fresh and satisfying lunch.
Servings: 2
Prep Time: 10 minutes
Cooking Time: 10 minutes

Ingredients:

  • 6 oz turkey breast slices (preferably lean and nitrate-free)
  • 1 ripe avocado, sliced
  • 4 large romaine lettuce leaves (for wraps)
  • 1 tbsp olive oil
  • 1 tbsp Dijon mustard
  • Salt and pepper to taste

Equipment:

  • Grill pan or skillet
  • Knife and cutting board
  • Small bowl

Instructions:

  1. Heat olive oil in a grill pan or skillet over medium heat.
  2. Grill turkey slices for 2-3 minutes per side until warmed through and slightly crispy on the edges.
  3. In a small bowl, mix Dijon mustard with a pinch of salt and pepper.
  4. Lay out the romaine lettuce leaves and place 2 slices of turkey and a few avocado slices on each leaf.
  5. Drizzle with mustard dressing and wrap the lettuce around the filling. Serve immediately.

Nutritional Information (Per Serving):

  • Calories: 320
  • Fat: 22g
  • Protein: 30g
  • Carbs: 8g
  • Fiber: 6g

Notes:

These wraps are great for meal prep, and you can use other lean meats like chicken or roast beef if preferred.

Dinner: Garlic Butter Shrimp with Cauliflower Rice

Summary: Savory shrimp sautéed in rich garlic butter and served over fluffy cauliflower rice for a satisfying keto dinner.
Servings: 2
Prep Time: 5 minutes
Cooking Time: 15 minutes

Ingredients:

  • 12 oz large shrimp, peeled and deveined
  • 2 tbsp butter
  • 3 garlic cloves, minced
  • 1 cup cauliflower rice (fresh or frozen)
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Fresh parsley for garnish

Equipment:

  • Skillet
  • Pan for cauliflower rice
  • Spatula

Instructions:

  1. Heat butter in a skillet over medium heat and sauté garlic for 1-2 minutes until fragrant.
  2. Add shrimp to the skillet and cook for 3-4 minutes per side until pink and fully cooked. Remove shrimp and set aside.
  3. In the same skillet, add olive oil and cook cauliflower rice for 5-7 minutes until tender. Season with salt and pepper.
  4. Add shrimp back to the pan with lemon juice and toss everything together.
  5. Garnish with fresh parsley and serve.

Nutritional Information (Per Serving):

  • Calories: 380
  • Fat: 24g
  • Protein: 38g
  • Carbs: 7g
  • Fiber: 3g

Notes:

You can add a squeeze of lime or additional herbs like thyme for extra flavor. This meal can also be served with zucchini noodles.

Shopping List

Produce:

  • 1 avocado
  • 1 head of romaine lettuce
  • 1 lemon
  • 1 small cauliflower (or 1 cup cauliflower rice)
  • Fresh parsley
  • Fresh mixed berries (strawberries, raspberries, blueberries)
  • 1 garlic bulb

Proteins:

  • 6 oz turkey breast slices (nitrate-free)
  • 12 oz large shrimp (peeled and deveined)
  • 4 large eggs

Dairy:

  • 2 tbsp butter
  • 1 cup unsweetened almond milk

Pantry Staples:

  • Chia seeds
  • Olive oil
  • Dijon mustard
  • Erythritol or sweetener of choice
  • Salt and pepper
  • Sliced almonds
  • Enjoy your flavorful, keto-friendly day!