Keto Meals: Day 2 (Recipes & Prep Instructions)

DAY 2: 

Breakfast:  Avocado, Egg, Avocado

 

Ingredients:

• 4 rashers smoked streaky bacon    
• 2 tablespoons olive oil
• 1 large eggs  1 net carb
• 1 large avocado  2.5 net carbs
• 3 cherry tomatoes  1.5 net carbs
• A few pieces of your favorite lettuce

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 medium-sized pieces and set aside. 

Now it’s time for your over-easy egg! Heat up some oil in your pan and drop your egg in. Add some salt, and black pepper to taste. Be careful not to break the yoke! You may add cheese on top if you want to. Gently shake the pan around, you should see the whole egg move around in the oil. When the egg white looks ready, try to carefully flip the egg. Don’t leave it for too long because you want your yolk to be runny. 

Slice your avocado in half, scoop each half out of the peel and remove the pit. Add salt and pepper to taste. Add your bacon, lettuce, and chopped-up cherry tomatoes to the inside of one half of the avocado and put the over-easy egg on top. You can put a slice of cheese in this “sandwich” if you want to. Gently use the other half of the avocado as a cover. Start eating your avocado sandwich and enjoy the runny yolk! 

Total Net Carbs: Approximately 5

 

Lunch:  Chicken Caesar Salad

 

Ingredients:

Salad veggies:

• 2 cups chopped lettuce  1 net carb   
• 1 large avocado  2.5 net carbs
• 1 large tomato  5 net carbs
• 1 chicken breast
• 3 tablespoons of parmesan cheese  0.6 net carbs
• ¼ cup crumbled feta cheese  1.5 net carbs
• 5 walnuts  1.4 net carbs

 

Salad dressing:

• ¾ cup mayo 
• 1 ½ teaspoons Dijon mustard  0.2 net carbs
• 3 teaspoons olive oil 
• 2 cloves of garlic, finely minced  1 net carbs 
• 1 ½ tablespoons anchovy paste 
• 1 tablespoon Worcestershire sauce  2.2 net carbs
• 1 ½ tablespoons fresh lemon juice  2 net carbs
• Salt and pepper to taste

Start by heating up a pan for your chicken breast. Once it’s heated, add some olive oil. Before you add your chicken to the pan, put some oil, salt, pepper, and if you wanna add other spices go right ahead. Add the chicken to the pan and flip it when the underside looks cooked. When the flipped side looks ready, cut into the middle of the chicken just to be sure it’s cooked all the way through. Set the chicken aside. 

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. Mix up the salad. Croutons are basically an essential part of any Caesar salad, for the crunch, so I like to add a few walnuts on top as a substitute.

After the salad is mixed up, add the chicken to the top. If you have some leftover dressing, pour it over the chicken and you’re ready to go!

Total Net Carbs: Approximately 15

 

Recommendation:  It's biking season! Whether your taking your bike for a spin in the great outdoors or you plan on using your indoor spin bike, the Temple Tape Bike Seat Cushion will help keep you comfortable no matter how many miles you ride.

 

 

Dinner: Salmon and Sour Cream Drizzle

 

Ingredients:

• Salmon (or fish of your choice)   
• Salt and pepper
• Oil

Sour cream sauce: 

• 1/2 cup whole fat sour cream  4.5 net carbs
• 1 1/2 teaspoons whole grain mustard
• A squeeze of lemon juice
• 1/3 cup grated parmesan cheese  1 net carb
• Salt and pepper

Salmon: Sear your salmon like normal,  Pro tip: if you put lemon slices under the fish while it’s cooking, your salmon won’t burn as easily and it'll have a delicious lemon flavor. 

Sour cream: Wisk all your ingredients in a separate bowl and pour onto your salmon when it’s ready!

You can  also  make a small side salad for extra flavor!

Total Net Carbs: Approximately 5.5

Total Net Carbs for the Day: Approximately 25.5

 

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

Sharon@templetape.com