Breakfast
1603.4 Calories |
21.2g Carbs |
141.4g Fat |
70.6g Protein
3
serving
Basic scrambled eggs
819.2 Calories |
7.2g Carbs |
60.7g Fat |
58.5g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
2
strips
Bacon
100.1 Calories |
0.3g Carbs |
9.5g Fat |
3.0g Protein
|
Basic scrambled eggs
scaled to 3 serving
9 large
Egg
1 1/2 tbsp
Butter
1 1/2 tbsp chopped
Chives
1 1/2 tbsp, ground
Tarragon
1 1/2 dash
Salt
1 1/2 dash
Pepper
Pecans
99
g
Pecans
Bacon
scaled to 2 strips
2 strip
Bacon
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Basic scrambled eggs
Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside.
Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes.
Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.
Bacon
Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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Lunch
370.9 Calories |
16.3g Carbs |
15.5g Fat |
42.1g Protein
1
serving
All American Tuna
255.8 Calories |
16.0g Carbs |
5.9g Fat |
35.3g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
All American Tuna
scaled to 1 serving
1 can
Tuna
1 tbsp
Light mayonnaise
1/8 cup, diced
Celery
1/2 large
Pickles
1 slice
Wheat bread
Cheddar cheese
28
g
Cheddar cheese
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
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Dinner
1284.2 Calories |
27.9g Carbs |
61.7g Fat |
151.3g Protein
3
serving
Scallion Crusted Artic Char
783.9 Calories |
8.7g Carbs |
36.5g Fat |
100.2g Protein
2
serving
Frizzled Cabbage
260.4 Calories |
13.2g Carbs |
23.3g Fat |
3.1g Protein
2
shake
Keto protein shake
240.0 Calories |
6.0g Carbs |
2.0g Fat |
48.0g Protein
|
Scallion Crusted Artic Char
scaled to 3 serving
6 fillet
Trout
1 1/2 tbsp
Light mayonnaise
6 medium
Scallions
Frizzled Cabbage
scaled to 2 serving
1/4 head, medium
Cabbage
2 tbsp
Butter
Keto protein shake
scaled to 2 shake
2 cup
Water
60 grams
Whey protein powder
|
Scallion Crusted Artic Char
Preheat broiler. Line rack of broiler pan with foil.
Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper. Spread scallion mixture evenly over tops of fillets.
Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just cooked through, about 8 minutes.
Frizzled Cabbage
Core and very thinly slice the cabbage.
Melt the butter in a large skillet (I use non-stick) over medium heat.
When it is bubbling, add the cabbage.
Salt and pepper the cabbage.
Stir occasionally and cook until mostly wilted, about 10 minutes.
Turn the heat down to medium-low and let cook, stirring frequently, until cabbage is starting to caramelize (brown), about 10 minutes.
Do not let burn.
Taste, adjust seasoning, and serve immediately.
Keto protein shake
Stir the whey into the water and drink. Ideally use flavored whey, but if you only have unflavored, add in a tiny bit of sweetener and cocoa powder to make it more palatable (both have a negligible amount of carbs).
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