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

Day 2-Dinner: Creamy Broccoli Salad with Bacon

Day 2

Dinner: Creamy Broccoli Salad with Bacon

Cooking time: 15 minutes

Calories: 402

Ingredients:
  •   2 slices of bacon
  •   ½ cup (46g) broccoli
  •   1 teaspoon lemon juice
  •   1 teaspoon Dijon mustard
  •   1 tablespoon Greek yogurt
  •   1 tablespoon avocado oil
  •   1 tablespoon raw walnuts, chopped
  •   2 tablespoons diced green bell pepper
How to make:
  1.     Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper. Set aside.
  2.     Arrange the bacon slices on the prepared tray.
  3.     Bake for 10 minutes, then reduce the heat to 350°F (175°C) and bake for 5-10 minutes more.
  4.     Meanwhile, bring a small pot with water, add broccoli and cook for about 5-7 minutes. Drain broccoli and set it aside to cool down a bit.
  5.     Transfer the cooked bacon to a paper towel-lined plate to absorb the extra fat and leave it to cool down a bit. Crumble the bacon into small pieces.
  6.     Combine lemon juice, Dijon mustard, Greek yogurt, and avocado oil in a mixing bowl.
  7.     Cut the broccoli into florets. Chop the florets into bite-sized pieces and transfer them to a large salad bowl.
  8.      Add chopped walnuts and diced green bell pepper to the bowl with the broccoli. Top with crumbled bacon and drizzle with the creamy dressing. Enjoy!
Nutrients

Water: 78.78 g

 

Energy: 402 kcal

 

Protein: 11 g

 

Total lipid (fat): 38 g

 

Saturated fat: 9 g

 

Carbohydrate: 5.2 g

 

Fiber, total dietary: 1.8 g

 

Sugars, including NLEA: 1.2 g

 

Added sugars: 0.2 g

 

Calcium (Ca): 48.35 mg

 

Iron (Fe): 0.86 mg

 

Magnesium (Mg): 18.23 mg

 

Phosphorus (P): 137.09 mg

 

Potassium (K): 275. 59mg

 

Sodium (Na): 554.03 mg

Day 2-Lunch: Chicken Leg with Roasted Veggies

Day 2

Lunch: Chicken Leg with Roasted Veggies

Cooking time: 25 minutes

Calories: 485

Ingredients:
  •       ¼ cup (61g) cherry tomatoes
  •       ½ cup (67g) asparagus, fibrous ends timed
  •       1 chicken leg with skin on
  •       1 tablespoon extra-virgin olive oil
  •       Pinch of salt and pepper
How to make:
  1.     Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. 
  2.     Cut the cherry tomatoes in half. 
  3.     Place the chicken leg, asparagus, and halved cherry tomatoes onto the prepared baking sheet. Drizzle with olive oil and season with salt and pepper.
  4.     Cook for about 20-25 minutes, flipping the chicken leg and veggies halfway.
Nutrients

Water: 186.96 g

 

Energy: 485 kcal

 

Protein: 30 g

 

Total lipid (fat): 35 g

 

Saturated fat: 8.8 g

 

Carbohydrate: 5.9 g

 

Fiber, total dietary: 2.4 g

 

Sugars, including NLEA: 3.1 g

 

Added sugars: 0 g

 

Calcium (Ca): 52.91 mg

 

Iron (Fe): 3.46 mg

 

Magnesium (Mg): 44.53 mg

 

Phosphorus (P): 321.59 mg

 

Potassium (K): 510.94 mg

 

Sodium (Na): 349.1 mg

Day 2-Breakfast

Day 2

Breakfast: Hemp Seed Oatmeal

Cooking time: 5 minutes

Calories: 500

Ingredients:
  •   3 tablespoons hemp seeds, shelled
  •   1 teaspoon chia seeds
  •   1 tablespoon flaked almonds + 1 extra tablespoon for garnish
  •   ½ cup (120ml) unsweetened coconut milk
How to make:
  1. Place the hemp seeds, chia seeds, flaked almonds, and coconut milk in a small saucepan on medium heat and whisk until the mixture is blended.
  2. Cook for about 4-5 minutes while stirring gently. If the mixture is too stiff, add some coconut milk.
  3. Top with 1 tablespoon of flaked almonds and enjoy warm!
Nutrients

Water: 0.7 g

 

Energy: 500 kcal

 

Protein: 15 g

 

Total lipid (fat): 44 g

 

Saturated fat: 20 g

 

Carbohydrate: 10 g

 

Fiber, total dietary: 6.1 g

 

Sugars, including NLEA:  g

 

Added sugars: 0 g

 

Calcium (Ca): 65.6 mg

 

Iron (Fe): 4.53 mg

 

Magnesium (Mg): 219.2 mg

 

Phosphorus (P): 514.2 mg

 

Potassium (K): 381.3 mg

 

Sodium (Na): 48.6 mg

Day 1-Snack

Day 1

Snack: Avocado Cocoa Mousse

Cooking time: 5 minutes

Calories: 246

Ingredients:
  •      ½ medium ripe avocado
  •       2 tablespoons unsweetened dark cocoa powder
  •       1 tablespoon powdered stevia
  •       1 teaspoon pure vanilla extract
  •       2 tablespoons unsweetened full-fat coconut cream
  •       pinch of sea salt
  •       1 tablespoon almonds, crushed
How to make:
  1. Peel and remove the pit of the avocado.
  2. Add avocado and the remaining ingredients to a food processor and pulse until you get a smooth and creamy mixture.
  3. Transfer into a serving glass or bowl, top with almonds, and enjoy!
Nutrients

Water: 55.24 g

Energy: 246 kcal

Protein: 6 g

Total lipid (fat): 22 g

Saturated fat: 6.8 g

Carbohydrate: 14 g

Fiber, total dietary: 11 g

Sugars, including NLEA: 1.4 g

Added sugars: 0g

Calcium (Ca): 42.82 mg

Iron (Fe): 2.49 mg

Magnesium (Mg): 75.64 mg

Phosphorus (P): 118.27 mg

Potassium (K): 528.34 mg

Sodium (Na): 481.32 mg

Day 1-Dinner

Day 1

Dinner: Greek Salad

Cooking time: 10 minutes

Calories: 439

Ingredients:
  •       1 small cucumber
  •       ½ red onion, sliced
  •       4 cherry tomatoes, halved
  •       3 oz feta cheese
  •       5 Kalamata olives, pitted and sliced
  •       1 tablespoon extra-virgin olive oil
  •       ¼ teaspoon dried basil
  •       ¼ teaspoon dried oregano
  •       Dash of salt and pepper
How to make:

1. Combine all the ingredients into a bowl and toss well.

Nutrients

Water: 152.91 g

 

Energy: 439 kcal

 

Protein: 30 g

 

Total lipid (fat): 35 g

 

Saturated fat: 14 g

 

Carbohydrate: 13 g

 

Fiber, total dietary: 6.5 g

 

Sugars, including NLEA: 3.2 g

 

Added sugars: 1.2 g

 

Calcium (Ca): 535.04 mg

 

Iron (Fe): 4.26 mg

 

Magnesium (Mg): 49.84 mg

 

Phosphorus (P): 330.85 mg

 

Potassium (K): 353.13 mg

 

Sodium (Na): 1450.06 mg

Day 1-Lunch

Day 1

Lunch: Coconut Tahini Salmon with Asparagus

Cooking time: 30 minutes

Calories: 501

Ingredients:
  •       4oz (113g) wild salmon, fillet, skinless
  •       1 cup (134g) asparagus, fibrous ends trimmed
  •       1 tablespoon olive oil
  •       Dash of salt and pepper to taste
  •       2 tablespoons tahini
  •       2 tablespoons unsweetened full-fat coconut cream
  •       1 tablespoon lemon juice
How to make:
  1. Preheat the oven to 400°F(200°C). Line a baking sheet with parchment paper.
  2. Pat wild salmon fillet dry with a paper towel.
  3. Place wild salmon fillet and asparagus on the rimmed baking sheet. Drizzle the salmon and asparagus with olive oil, salt, and pepper. Cook for 25 minutes.
  4. In a small bowl, combine the tahini, coconut cream, and lemon juice. Stir to combine.
  5.  To serve, top salmon with coconut tahini sauce.
Nutrients

Water: 212.74 g

 

Energy: 501 kcal

 

Protein: 30 g

 

Total lipid (fat): 38 g

 

Saturated fat: 8.8 g

 

Carbohydrate: 12 g

 

Fiber, total dietary: 5.6 g

 

Sugars, including NLEA: 2.3 g

 

Added sugars: 0 g

 

Calcium (Ca): 174.67 mg

 

Iron (Fe): 6.68 mg

 

Magnesium (Mg): 80.75 mg

 

Phosphorus (P): 516.88 mg

 

Potassium (K): 991.14 mg

 

Sodium (Na): 244.81 mg

Day 1-Breakfast-Broccoli and Spinach Fritatta

Day 1

Breakfast: Broccoli and Spinach Frittata

Cooking time: 30 minutes

Calories: 334

Ingredients:
  •   2 medium eggs
  •       ¼ cup (60ml) unsweetened/unflavored plant milk
  •   ½ teaspoon fresh /dried thyme
  •   dash of sea salt and freshly ground pepper 
  •   1 tablespoon extra-virgin olive oil
  •   1 garlic clove, minced
  •   ¼ onion, diced
  •   ½ cup (45g) broccoli, chopped
  •   1 cup (30g) spinach
  •   1 tablespoon grated cheddar cheese
How to make:
  1. Preheat the oven to 400ºF (200ºC).
  2. In a medium bowl, combine eggs, milk, thyme, salt, and pepper. Whisk until combined, and set the mixture aside.
  3. Heat a cast-iron skillet over medium heat, adding the olive oil. Add garlic and onion and sauté for about 5 minutes or translucent.
  4. Add broccoli sauté for another 5 minutes. Then add spinach and sauté just until spinach starts wilting.
  5. Sprinkle cheddar cheese over the mixture. Once the cheese starts melting, pour the egg mixture over the broccoli mixture, and cook just until the sides start setting.
  6. Put the skillet in the oven and bake for 20 minutes.
Nutrients

Water: 182.73 g

 

Energy: 334 kcal

 

Protein: 19 g

 

Total lipid (fat): 24 g

 

Saturated Fat: 6.5 g

 

Carbohydrate: 10 g

 

Fiber, total dietary: 3 g

 

Sugars, including NLEA: 2.8 g

 

Added sugars: 0.4g

 

Calcium (Ca): 306.12 mg

 

Iron (Fe): 3.19 mg

 

Magnesium (Mg): 52.9 mg

 

Phosphorus (P) : 299.69 mg

 

Potassium (K): 627.11 mg

 

Sodium: 430.44 mg