KETO MEALS: DAY 3 (Recipes & Prep Instructions)

DAY 3: 

Breakfast: Pancakes!

 

Ingredients:

• 2 large eggs  0.8 net carbs    
• 1 tablespoon water
• 2 Oz cream cheese, cubed  2.4 net carbs
• 2/3 cup almond flour  8 net carbs
• 1 teaspoon baking powder  1.3 net carbs
• 2 teaspoons vanilla extract  0.5 net carbs
• 1/2 teaspoon cinnamon  0.7 net carbs
• 1/2 teaspoon stevia sweetener 

Batter:  Whisk the eggs, water, and cream cheese (you may use milk instead), then add the other ingredients. You can also put all the ingredients into a blender for a smoother batter. When you don’t see any clumps, let the batter sit for 2 minutes while you heat up a pan or nonstick skillet (with a drop of butter), grease the pan or skillet well so the pancakes don’t stick. 

Pancakes: Pour around 3-4 tablespoons of batter for each pancake and flip when you start to see the little bubbles on the surface. Cook until the pancake turns a delicious shade of light brown and repeat for the rest of the batter. 

If you prefer sweeter pancakes, feel free to add more stevia to the batter. 

You can store the pancakes or batter in the fridge to make mornings easier, and you can even wrap each pancake and freeze it for longer storage time!

 

Total Net Carbs: Approximately 13.7

 

Lunch:  Zoodles

 

Ingredients:

• 2-3 medium zucchini spiralized  6 net carbs     
• 2 tablespoons butter
• 2-3 large cloves garlic minced  2 net carbs
• 1/3 cup parmesan cheese grated  1.3 net carbs
• Salt & pepper to taste

Spiralize zucchini into thin noodles using a spiralizer. Heat a large pan on medium-high heat. Melt butter, then add garlic. Cook the garlic for about 1-2 minutes, be careful not to burn the garlic. Add the zucchini noodles, grated parmesan cheese and salt & pepper to taste. Cook for 1-2 minutes or just until the zoodles are al dente.

Tip:  Best if eaten immediately after cooking, you may add more cheese if you would like to. 

 

Total Net Carbs: Approximately 9.3

Recommendation:  A great way to get in some quick and fulfilling cardio is by Jumping Rope. Temple Tape offers a great entry level Speed Jump Rope that'll help you master your Double-Unders in no time!

 

Dinner:  Tuna Steak with Avocado Mayonnaise

 

Ingredients:

Tuna Steak: 

• fresh tuna steak 
• 1-2 tablespoons olive oil
• 1 teaspoon cumin  0.5 net carbs
• Seasoning of your choice (garlic powder/ cayenne pepper…)
• Salt and pepper

Tip:  you can buy a pepper crusted tuna steak for even more flavor!

Avocado Mayonnaise:

• ¼ cup mayo
• 1 large avocado  2 net carbs
• 2 teaspoons lime juice  1 net carb
• ¼ - ½ teaspoon hot pepper sauce
• 2 tablespoons chopped fresh cilantro

Tuna steak: Brush both sides with olive oil and sprinkle seasoning. Cook for 8 to 12 minutes or until the fish flakes easily with a fork, turn it once after about 4 minutes. 

Avocado Mayonnaise: Blend or mix all ingredients until smooth, and serve with tuna steak on top, or as dipping sauce. 

You can also add a small side salad or grilled veggies on the side, I personally season and grill asparagus as a side!

Total Net Carbs: Approximately 3.5

Total Net Carbs for the Day: Approximately 26.5

 

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

Sharon@templetape.com