week1-day5
BREAKFAST
- 3 eggs
- 30 g butter
- 30 g cheese
- 20 g yellow onion
- 3 mushrooms
- salt and pepper + seasoning as optional
Crack the eggs into a mixing bowl with a pinch of salt and pepper. Whisk the eggs with a fork until smooth and frothy. Add salt and spices to taste. Melt butter in a frying pan. Once the butter has melted, pour in the egg mixture. When the omelet begins to cook and get firm, but still has a little raw egg on top, sprinkle shredded cheese, already chopped mushrooms and onion on top. Using a spatula, carefully ease around the edges of the omelet, and then fold it over in half. When it starts to turn golden brown underneath, remove the pan from the heat and slide the omelet on to a plate.
SNACK1
- 125 ml soy milk
- 125 ml unsweet yogurt
- 15 g almond butter
- 30 g frozen cauliflower rice
- 60 ml pea unflavored protein powder
- ½ tsp ground cinnamon
- 1 tsp vanilla extract
Place the ingredients into a blender and blend until smooth. Pour into a tall glass and enjoy.
LUNCH
- 7 g butter (for greasing the baking dish)
- 1 green bell pepper
- 5 g olive oil
- A half of a yellow onion
- A half of a garlic clove
- 150 g ground turkey
- 5 g chili powder
- 50 g crushed tomatoes
- salt and pepper
- 30 g leafy greens
Preheat the oven to 400°F (200°C). Cut the pepper in half, discard the seeds and place the peppers halves in a greased baking dish. Drizzle olive oil on top of the peppers and place them in the oven while you are preparing the filling. Chop onion and garlic finely. Heat olive oil in a frying pan, add the finely chopped onions and garlic and fry until soft. Add ground turkey. Fry for 5 minutes or more, and add chili, salt and pepper and then the crushed tomatoes. Let simmer for 10 minutes. Remove from heat and stuff the peppers with ground-turkey mixture and return to oven. Bake in oven for another 20 minutes. Serve with greens and vegetables.
SNACK2
- 2 1/2 tbsp. butter
- 3 tbsp. keto chocolate chips, divided
- Lecithin.
- 1 tsp. pure vanilla extract
- 2/3 c. blanched almond flour
- 1/3 c. confectioners Swerve
- 3 1/2 tbsp. dark unsweetened cocoa powder
- 1/2 tsp. baking powder
- Pinch kosher salt
Preheat oven to 325 F. In a medium-sized bowl, add the butter and half of the chocolate chips. Microwave for 15 to 30 seconds – just enough time to slightly melt the butter and chocolate. Mix the two together until a chocolate sauce forms.
In a small dish, add and whisk lecithin. Once it does, add it and the vanilla extract to the bowl with the chocolate sauce. Mix again.
Add the rest of the dry ingredients – saving some of the chocolate chips to top the cookies with. Mix until a ball of chocolate cookie dough forms.
Use a cookie scoop (or a tablespoon) to form 11 equal sized cookies. Add the cookies to a baking sheet lined with parchment paper and top each cookie with the remaining chocolate chips. Flatten each cookie with either a spoon or a spatula.
Bake for 8 to 10 minutes. They should be soft.Let the cookies cool down in the baking sheet. As they cool they will set and firm up.
DINNER
- 110 g tempeh
- 15 ml / 1 tbsp soy sauce
- A pinch of onion powder
- A pinch of garlic powder
- 15 ml / 1 tbsp olive oil
- 1 Portobello mushroom
- 1 Romaine lettuce leaf
- 1 slice of tomato
Cut the tempeh into slices horizontally. Place slices in a shallow dish. Combine soy sauce, onion powder, garlic powder and half of the olive oil and pour over the tempeh slices. Marinate for 1 hour. Heat the remaining olive oil in a large frying pan on medium heat and fry the slices of tempeh until they are crispy and golden on both sides. Pour the marinade over the tempeh and cook gently over medium heat until the marinade has mostly absorbed. It will take near 15 minutes. Clean and dry the mushrooms and remove their stems. Brush mushrooms with olive oil and season with salt and pepper. Grill mushrooms under the broiler, until soft and tender, about 5 minutes each side. Serve with fresh lettuce and tomato, between the grilled Portobello mushrooms.