Day 5-Breakfast: Feta Asparagus and Egg Delight

Day 5

Breakfast: Feta Asparagus and Egg Delight

Cooking time: 20 minutes

Calories: 416

Ingredients:
  •   ½ cup (67) asparagus, fibrous ends trimmed
  •   ½ cup (46g) broccolini
  •   Pinch of salt and pepper
  •   1 garlic clove
  •   1 teaspoon extra-virgin olive oil
  •   1 teaspoon apple cider vinegar
  •   2 eggs
  •   2oz (56g) feta cheese, crumbled
  •   1 tablespoon green olives, pitted and sliced
  •    1 teaspoon pumpkin seeds
How to make:
  1.     Bring a medium pot with 1 cup of water and a pinch of salt to a boil.
  2.     Add asparagus and broccolini, cook for 6-7 minutes, drain well, and set aside.
  3.     Peel and mince the garlic clove.
  4.     Heat a skillet with olive oil over medium heat, and add garlic, asparagus, and broccolini. Season with salt and pepper. Cook for about 5 minutes.
  5.     In the same pot used to cook asparagus and broccolini, add one cup of water and the vinegar and put to simmer. Add one egg to a small mixing bowl.
  6.     Swirl the water using a spoon and add one egg to the middle of the whirlpool. Cover and turn off the heat and cook the egg for 6 minutes exactly. Carefully take it out and place it over the asparagus. Repeat the procedure with the other eggs.
  7.  Arrange the whole asparagus and broccolini on serving plates, add poached eggs, sliced olives, and pumpkin seeds and sprinkle everything with feta cheese.
Nutrients

Water: 222.59 g

 

Energy: 416 kcal

 

Protein: 25 g

 

Total lipid (fat): 32 g

 

Saturated fat: 12 g

 

Carbohydrate: 10 g

 

Fiber, total dietary: 3.3 g

 

Sugars, including NLEA: 2.5 g

 

Added sugars: 0 g

 

Calcium (Ca): 384.72 mg

 

Iron (Fe): 4.74 mg

 

Magnesium (Mg): 43.46 mg

 

Phosphorus (P): 454.59 mg

 

Potassium (K): 459.04  mg

 

Sodium (Na): 1064.08 mg

Day 4-Snack: Cocoa Coconut Smoothie

Day 4

Snack: Cocoa Coconut Smoothie

Cooking time: 5 minutes

Calories: 310

Ingredients:
  • ¾ cup (170ml) unsweetened coconut milk
  • 1 tablespoon unsweetened almond butter
  • 1 tablespoon unsweetened shredded coconut
  • 1 teaspoon dry unsweetened cocoa powder
  • ½ teaspoon pure vanilla extract
  • 1 teaspoon flaxseeds
  • 2 tablespoons unsweetened full-fat coconut cream
  • ¾ cup ice cubes
How to make:
  1.     Add all ingredients into a blender: unsweetened coconut milk, almond butter, unsweetened shredded coconut, cocoa powder, vanilla extract, flaxseeds, coconut cream, and ice cubes. 
  2.      Blend until smooth and no chunks remain. Enjoy immediately!
Nutrients

Water: 1.42 g

 

Energy: 310 kcal

 

Protein: 8 g

 

Total lipid (fat): 23 g

 

Saturated fat: 8.5 g

 

Carbohydrate: 14 g

 

Fiber, total dietary: 8.9 g

 

Sugars, including NLEA: 5.3 g

 

Added sugars: 0.9 g

 

Calcium (Ca): 490.47 mg

 

Iron (Fe): 1.81 mg

 

Magnesium (Mg): 79.58 mg

 

Phosphorus (P):  130.33 mg

 

Potassium (K): 235.54 mg

 

Sodium (Na): 61.79 mg

Day 4-Dinner: Avocado Lime Salmon with Cauliflower Rice

Day 4

Dinner: Avocado Lime Salmon with Cauliflower Rice

Cooking time: 20 minutes

Calories: 390

Ingredients:
  •   1 cup (64g) cauliflower
  •   2 teaspoon extra-virgin olive oil, divided
  •   ½ medium ripe avocado, diced
  •   1 tablespoon red pepper, diced
  •   ¼ cup fresh cilantro
  •   ½ lime
  •   1 salmon fillet (about 4-ounces)
  •    Pinch of salt and pepper
How to make:
  1. Rice the cauliflower by pulsing it in a food processor until it has a rice-like texture.
  2. Add 1 teaspoon of olive oil to a small pan, add cauliflower and cook it for about 6-7 minutes. Be sure to stir from time to time.
  3. Heat a skillet with 1 teaspoon of olive oil and cook the salmon fillet skin-side down for about 4-5 minutes. Season with salt and pepper while it’s cooking. Flip the salmon and continue to cook for 4-5 minutes.
  4.  Once it’s cooked, serve it over a bed of cauliflower rice, avocado, red pepper, cilantro, and a generous drizzle of lime juice.
Nutrients

Water: 193.76 g

 

Energy: 390 kcal

 

Protein: 22 g

 

Total lipid (fat): 29 g

 

Saturated fat: 4.1 g

 

Carbohydrate: 10 g

 

Fiber, total dietary: 7.2 g

 

Sugars, including NLEA: 2.5 g

 

Added sugars: 0.6 g

 

Calcium (Ca): 46.51 mg

 

Iron (Fe): 1.92 mg

 

Magnesium (Mg): 68.48 mg

 

Phosphorus (P):  307.4 mg

 

Potassium (K): 1132.35 mg

 

Sodium (Na): 226.96 mg

Day 4-Lunch: Sesame Pork and Green Beans

Day 4

Lunch: Sesame Pork and Green Beans

Cooking time: 20 minutes

Calories: 453

Ingredients:
  •       1 tablespoon olive oil
  •       4oz (113g) ground pork (84% lean, 16% fat)
  •       1 teaspoon soy sauce
  •       1 tablespoon lemon juice
  •       1 teaspoon sesame oil
  •       1 teaspoon minced ginger
  •       1 teaspoon minced garlic
  •       ½ teaspoon sriracha
  •       1 cup (100g) fresh green beans
How to make:
  1.     Heat the oil in a medium skillet to medium heat.
  2.     Add ground pork and allow the meat to cook for 3-4 minutes without stirring to give the meat a chance to brown. Stir and cook for 3-4 additional minutes until pork is cooked through.
  3.     Add the soy sauce, lemon juice, sesame oil, ginger, garlic, and sriracha to a small mixing bowl and stir well to combine.
  4.     Pour the sauce into the skillet, add the green beans and stir well.
  5.     Reduce heat to medium-low and cover. Cook for 5 more minutes.
  6.     Transfer to a serving plate and enjoy warm!
Nutrients

Water: 172.11 g

 

Energy: 453 kcal

 

Protein: 23 g

 

Total lipid (fat): 30 g

 

Saturated fat: 7.3 g

 

Carbohydrate: 8.6 g

 

Fiber, total dietary: 2.8 g

 

Sugars, including NLEA: 3.6 g

 

Added sugars: 0.5 g

 

Calcium (Ca): 57.32 mg

 

Iron (Fe): 2.21 mg

 

Magnesium (Mg): 50.08 mg

 

Phosphorus (P):  234.81 mg

 

Potassium (K): 536.29 mg

 

Sodium (Na): 565.12 mg

Day 4-Breakfast: Nutty Breakfast Bowl

Day 4

Breakfast: Nutty Breakfast Bowl

Cooking time: 5 minutes

Calories: 337

Ingredients:
  •   ½ cup (120g) unsweetened coconut yogurt
  •   1 tablespoon crushed walnuts
  •   1 tablespoon crushed almonds
  •   1 tablespoon flaxseeds
  •   1 tablespoon cashews
  •    1 teaspoon chia seeds
How to make:
  1. In a serving bowl, add coconut yogurt.
  2. Top with walnuts, almonds, flaxseeds, cashews, and chia seeds.
Nutrients

Water: 1.07 g

 

Energy: 337 kcal

 

Protein: 9 g

 

Total lipid (fat): 29 g

 

Saturated fat: 7.5 g

 

Carbohydrate: 12 g

 

Fiber, total dietary: 8.4 g

 

Sugars, including NLEA: 2 g

 

Added sugars: 0 g

 

Calcium (Ca): 77.52 mg

 

Iron (Fe): 2.16 mg

 

Magnesium (Mg): 59.98 mg

 

Phosphorus (P): 98.23 mg

 

Potassium (K): 124.39 mg

 

Sodium (Na): 26.35 mg

Day 3-Snack: Raw Peanut Butter Mini Bars

Day 3

Snack: Raw Peanut Butter Mini Bars

Chilling time: 1 hour

Calories: 239

Ingredients:
  •   1 tablespoon unsweetened coconut flakes
  •   1 tablespoon crushed almonds
  •   1 teaspoon sunflower seeds
  •   1 teaspoon flaxseed meal
  •   Pinch of sea salt
  •   1 tablespoon natural peanut butter (no added sugar, no added salt), at room temperature
  •   1 teaspoon liquid stevia
  •     ¼ teaspoon pure vanilla extract
How to make:
  1.     In a high-power food processor, combine the coconut flakes, flaked almonds, sunflower seeds, hemp flour, and salt. Process on high until you get a crumbly texture.
  2.     In a medium mixing bowl, add the peanut butter, stevia, and vanilla extract.
  3.     Fold in the coconut mixture and stir until well combined.
  4.     Line an 8×8 inch pan with parchment paper.
  5.     Transfer the mixture to the pan and press firmly with your fingers to spread it evenly. Cover with another piece of parchment paper.
  6.     Transfer the pan to the refrigerator for at least 1 hour.
  7.     When serving, cut into small bars.
Nutrients

Water: 0 g

 

Energy: 239 kcal

 

Protein: 9g

 

Total lipid (fat): 20 g

 

Saturated fat: 2.5 g

 

Carbohydrate: 9 g

 

Fiber, total dietary: 6.4 g

 

Sugars, including NLEA: 1 g

 

Added sugars: 0.7 g

 

Calcium (Ca): 62.77 mg

 

Iron (Fe): 1.61 mg

 

Magnesium (Mg): 0 mg

 

Phosphorus (P): 0 mg

 

Potassium (K): 81.4 mg

 

Sodium (Na): 240.21 mg

Day 3-Dinner: Chicken Macadamia Salad

Day 3

Dinner: Chicken Macadamia Salad

Cooking time: 10 minutes

Calories: 425

Ingredients:
  •   3oz (85g) chicken breast, skin on, boneless
  •   1 tablespoon olive oil
  •   Dash of salt and pepper
  •   ½ cup (18g) shredded lettuce
  •   1 teaspoon parmesan
  •     1 oz (28g) Macadamia nuts, raw, crushed
How to make:
  1. Slice the chicken breast into 1-inch (2.5 cm) pieces.
  2. Mix the olive oil, salt, and pepper and rub them into the chicken breast.
  3.     Heat a medium saucepan and cook the chicken for about 10 minutes until cooked through.
  4.     In a medium bowl, add the shredded lettuce.
  5.  Top with cooked chicken breast, parmesan, and macadamia nuts.
Nutrients

Water: 73.76 g

 

Energy: 425 kcal

 

Protein: 25 g

 

Total lipid (fat): 35 g

 

Saturated fat: 6.7 g

 

Carbohydrate: 5.1 g

 

Fiber, total dietary: 2.7 g

 

Sugars, including NLEA: 1.5 g

 

Added sugars: 0g

 

Calcium (Ca): 77.47 mg

 

Iron (Fe): 1.64 mg

 

Magnesium (Mg): 59.86 mg

 

Phosphorus (P): 244.49 mg

 

Potassium (K): 380.92 mg

 

Sodium (Na): 518.86 mg

Day 3-Lunch: Keto Lettuce Wrap Slider

Day 3

Lunch: Keto Lettuce Wrap Slider

Cooking time: 20 minutes

Calories: 545

Ingredients:
  •       1 Angus beef patty (about 4oz/113g)
  •       Pinch of salt and pepper
  •       1 teaspoon extra-virgin olive oil
  •       1 slice of bacon
  •       ¼ tomato
  •       1 slice of cheddar cheese
  •        2 large lettuce leaves
How to make:
  1.     Heat a medium skillet over medium-high heat with olive oil. Add burger patty and cook according to your doneness preference. Season with salt and pepper.
  2.     Remove the patty from the skillet and keep it aside covered to keep warm.
  3.     Use the same pan to cook the bacon.
  4.     Thinly slice the tomato.
  5.      To assemble the slider, place a slice of lettuce leaf on a cutting board, add a burger patty, a slice of cheddar cheese, a slice of tomato, a slice of bacon, and top with another lettuce leaf.
Nutrients

Water: 50.21 g

 

Energy: 545 kcal

 

Protein: 28 g

 

Total lipid (fat): 45 g

 

Saturated fat: 18 g

 

Carbohydrate: 6 g

 

Fiber, total dietary: 1.2 g

 

Sugars, including NLEA: 2.3 g

 

Added sugars: 0.9 g

 

Calcium (Ca): 313.65 mg

 

Iron (Fe): 1.81 mg

 

Magnesium (Mg): 12.56 mg

 

Phosphorus (P): 150mg

 

Sodium (Na): 809.65 mg

 

Potassium (K): 420.7mg

 

Sodium (Na): 809.65 mg

Day 3-Breakfast: Bacon and Feta Frittata

Day 3

Breakfast: Bacon and Feta Frittata

Cooking time: 15 minutes

Calories: 507

Ingredients:
  •   ½ small yellow onion
  •   1 slice of bacon
  •   1 tablespoon extra-virgin olive oil
  •   1 handful of baby spinach
  •   2 medium eggs
  •   2oz (57g) feta cheese, crumbled
  •   ¼ cup (60ml) of unsweetened almond milk
  •     Pinch of pepper
How to make:
  1. Preheat the oven to 350°F (175°C).
  2. Peel and finely chop the onion. Finely chop the bacon.
  3. Heat a small skillet on medium-high heat and add the olive oil.
  4. Add chopped onion and bacon and cook for about 2 minutes. Add the spinach and sauté for about 3-4 minutes.
  5. Fold in the crumbled feta cheese and turn off the heat.
  6. In a mixing bowl, whisk the eggs with the almond milk. Season with pepper.
  7.  Transfer the egg mixture to the skillet, place it in the oven and bake for about 20 minutes.
Nutrients

Water: 170.79 g

 

Energy: 507 kcal

 

Protein: 26 g

 

Total lipid (fat): 42 g

 

Saturated fat: 16 g

 

Carbohydrate: 5.9 g

 

Fiber, total dietary: 1 g

 

Sugars, including NLEA: 0.6 g

 

Added sugars: 0 g

 

Calcium (Ca): 372.26 mg

 

Iron (Fe): 3.14 mg

 

Magnesium (Mg): 52.44 mg

 

Phosphorus (P): 457.51 mg

 

Potassium (K): 432.18 mg

 

Sodium (Na): 1022.51 mg

Day 2-Snack: Almond Smoothie

Title

Snack: Almond Smoothie

Cooking time: 5 minutes

Calories: 212

Ingredients:
  •       1 cup (240ml) unsweetened almond milk
  •       1 tablespoon crushed almonds
  •       1 teaspoon natural almond butter (no added sugar, no added salt)
  •       ½ teaspoon unsweetened dry cocoa powder
  •       1 teaspoon chia seeds
How to make:

1. In a blender, add almond milk, almonds, almond butter, cocoa, and chia seeds. Blend until smooth. Add ice cubes if desired.

Nutrients

Water: 235.97 g

 

Energy: 212 kcal

 

Protein: 7.5 g

 

Total lipid (fat): 18 g

 

Saturated fat: 1.5 g

 

Carbohydrate: 10 g

 

Fiber, total dietary: 5.5 g

 

Sugars, including NLEA: 3.2 g

 

Added sugars: 0 g

 

Calcium (Ca): 513.07 mg

 

Iron (Fe): 2.13 mg

 

Magnesium (Mg): 44.22 mg

 

Phosphorus (P): 68.74 mg

 

Potassium (K): 278.41 mg

 

Sodium (Na): 177.6 mg