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BREAKFAST
Scrambled eggs
  • 30 g / 1.1 oz butter
  • 2 eggs
  • salt and pepper

Crack the eggs into a small bowl and use a fork to whisk them together with some salt and pepper. Melt the butter in a non-stick frying pan over medium heat. Watch carefully — the butter shouldn’t turn brown! Pour the eggs into the hot pan and stir for 1–2 minutes, until they are creamy and cooked just shy of how you like them. Remember that the eggs will still be cooking even after you’ve put them on your plate.

SNACK1
Keto cheese chips
  • 57 g / 2 oz. cherry tomatoes
  • 57 g / 2 oz. mozzarella
  • 5 g / 1 tsp green pesto
  • salt and pepper (optional)

Cut the tomatoes and mozzarella balls in half. Add pesto and stir. Salt and pepper to taste.

LUNCH
Zucchini boats with tofu
  • 1 medium-sized zucchini
  • 1 garlic clove
  • 30 ml / 2 tbsp olive oil
  • salt and pepper to taste
  • 90 g / 3.1 oz tofu

Preheat oven to 375°F (190°C). Slice the zucchini in half length-wise and use a spoon to scrape out the seeds (don’t throw them away!). Put the zucchini boats on a baking sheet. Peel the garlic cloves and slice them thinly with a knife. Fry the garlic in about half of the olive oil in a frying pan over medium heat until it gets a little bit browned. Add the zucchini seeds. Fry until soft. Season with a pinch of salt and ground black pepper. Top the zucchini boats with the fried seeds and garlic mixture. Place tofu on top of the zucchini. Bake for about 15-20 minutes. Drizzle the zucchini boats with the rest of the olive oil and season with some freshly ground black pepper before serving.

SNACK2
Sunflower Seed Halva
  • 1 1/2 cups shelled sunflower seeds
  • 1 tablespoon sunflower oil
  • 2/3 cups granulated sugar
  • 3 tablespoons water
  • A pinch of salt

Line a standard loaf pan with parchment and set aside. Put sunflower seeds into a food processor or blender and blend until it’s a very fine-like flour.
Combine sugar, water, and oil in a medium saucepan over medium low heat and bring to a boil. Boil for about 40 seconds then remove from heat and add floured seeds and salt.
Stir ingredients together very well and scrape into prepared pan then flatten down with spatula. Lay a second piece of parchment over top and press down firmly for a minute or two until very tightly packed.

DINNER
Keto cheese chips
  • A half of an onion
  • 1 egg
  • 68 g / 2.4 oz almond flour
  • 21 g / 0.75 oz parmesan cheese, grated
  • A pinch of garlic powder
  • A pinch of chili powder / paprika powder
  • 10 g / 2 tsp olive oil
  • A pinch of salt

Preheat the oven to 400°F (200°C). Peel the half of an onion and slice into rings. Mix the dry ingredients in a bowl. Whisk the egg in another bowl and add here the grated cheese with spices and salt. Dip the onion rings in the egg batter and then in the flour mix, one at a time. Place the rings on a baking sheet covered with parchment paper. Drizzle or spray oil on the rings and bake in the oven for 15–20 minutes.

 

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