by Sharon Roubin April 11, 2022 3 min read

CLICK HERE TO RECEIVE 6 MORE DAYS OF BREAKFAST, LUNCH & DINNER RECIPES STRAIGHT TO YOUR INBOX

DAY 1: 

Breakfast: Bacon and Avocado Omelet

 

Bacon and Egg Omelet

Ingredients:

  • 4 rashers smoked streaky bacon 
  • 2 tablespoons olive oil
  • 3 large eggs  3 net carbs
  • (optional) 1 large avocado  2.5 net carbs
  • 5 cherry tomatoes  2.5 net carbs

 

Heat up some butter, margarine, or oil in a pan and cook your bacon on high heat until ready and crispy. 

Chop the bacon into small or medium-sized pieces and set aside. 

Now it’s time for eggs! Heat up some oil in your pan while you season your eggs in a separate bowl. Add some salt, black pepper to taste. You may add cheese to your scramble if you want to. Mix in most of the bacon bits and pour everything into the pan. 

Gently mix the eggs in the pan until ready, don’t leave it in too long because it will get dry!

Slice up your avocado, add some grape tomatoes, sprinkle the remaining bacon bits on top and you're good to go!

Total Net Carbs: Approximately 8

 

Lunch: Cheese & Avocado Sandwich

Who says you can’t have bread on keto?!

 

Cheese and Avocado Sandwich

Ingredients:

  • 2 slices of bread -use your favorite low-carb bread, for example,  Thin Slim  or  Franz. You can look online for keto bread,  amazon has plenty of options! Just make sure you look at the carb count so you don’t get kicked out of ketosis!
  • 1 large avocado  2.5 net carbs
  • 2 slices of whole milk mozzarella cheese  1.8 net carbs

Salad veggies:

  • 1 cup chopped lettuce  0.5 net carbs
  • 3 cherry tomatoes  1.5 net carbs
  • ¼ cup crumbled feta cheese  1.5 net carbs
  • 5 walnuts  1.4 net carbs

Salad dressing:

  • 2 teaspoons Dijon mustard  0.3 net carbs
  • 3 teaspoons olive oil
  • 1-2 teaspoons white vinegar
  • Salt and black pepper

Start by lightly toasting your keto bread, this helps the keto bread to taste better and more ‘bread-like’. Smash up your avocado, add salt and pepper, I like adding some lemon too. Put your cheese and smashed avocado on one slice of keto bread.


Now for the salad:Take your veggies and put them in a bowl. For the dressing, mix all of the ingredients in a separate bowl until creamy. Use most of your dressing and mix up the salad. I like to add a few walnuts on top for the crunch. The rest of the dressing can be used as a delicious dip to add even more flavor to each bite of your sandwich! Keto bread tends to be a bit dense, so this is sure to add back some moisture, along with the avocado spread.

Add however much salad you want into the sandwich, close it up, slice it, and you’re ready to go!

Total Net Carbs: Approximately 9.5

Recommendation:  Before filling up on your protein, make sure to get a good workout in. Use the Temple Tape Sweatband to make your workout that much more comfortable.

Moisture Wicking Sweatbands
Mens & Womens Sweatbands
OD Green Sweatbands

 

Dinner:  Steak Steak Steak!

 

steak

Ingredients:

  • Steak of your choice   
  • Salt and pepper
  • Oil
  • Hot sauce (sugar-free, optional)

    Side Dish: 

    • 1 cup white mushroom 1.6 net carbs
    • Olive oil
    • garlic butter
    • Salt, black pepper, garlic powder, paprika

    Total Net Carbs: Approximately 2


    Grill up your favorite steak after spicing and marinating it however you like. I would do salt, black pepper, garlic powder, hot sauce, and oil. Just remember to check the carbs of anything you’re using to marinate the steak with; there aresugar-free barbecue sauce options! I like medium-rare steak, but grill until you feel it’s ready. Lightly wrap the steak in foil to let it rest and keep in the moisture while you grill up the veggies. 


    Veggie time: 

    Heat up some oil in a pan. Mix up your mushrooms with any spice you can think of, and some garlic butter. Add the mushroom mixture once the oil gets hot, stir occasionally until grilled to perfection. 


    Total Net Carbs for the Day: Approximately 19.2

     

    CLICK HERE TO RECEIVE 6 MORE DAYS OF BREAKFAST, LUNCH & DINNER RECIPES STRAIGHT TO YOUR INBOX

    If you have ANY questions or comments, please don't hesitate to email me. I would love to hear from you!

    Sharon@templetape.com

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