Meal Plan Monday

Another Monday another free meal plan for my followers!! Please make sure to follow me on Instagram (https://goo.gl/izyNSo), Facebook (https://goo.gl/ec3C7P), and Twitter (https://goo.gl/G5hD3v) that way you don't miss a Meal Plan Monday (they are surprises)! All my meal plans you may notice are low in calories. I am not saying you should eat this low, I am making them lower for those who have calculated their macros and their calories are this low. If you have a higher amount of calories/fats/protein allowed everyday you can increase portions, add snacks, and do another modification to CUSTOMIZE this plan to meet your needs. As always I recommend using the Ruled.Me macro calculator: https://goo.gl/Nw2tvd to figure out your personal macros( its free and easy to use). I hope you enjoy my meal plans and recipes.. Keto ON!

 Keto4Karboholics Day 1

Keto4Karboholics Day 1

 Keto4Karboholics Day 2

Keto4Karboholics Day 2

Day 1

 

Breakfast:

2 Slices of Thick Cut Bacon

2 Eggs Cooked to Your Liking

Bulletproof Coffee

 

Lunch:

2 Servings of Broccoli Cheddar Soup

2 Slices of Thick Cut Bacon(chopped up and used to top the soup)

 

Dinner:

1 BBQ Chicken Thigh

Spinach Salad

 

Dessert:

2 K4K Chocolate Peanut Butter Fat Bombs

 

Broccoli Cheddar Soup

Makes 14 Servings

1 Serving (1/2 cup): 91 Calories, 7g Fat,2g Carbs, 4g Protein

2 cup Broccoli

10 oz Cheddar Cheese

4 tbsp Butter

1 tsp  xanthum gum 

1/2 cup Onion

1/2 cup celery

3 cup chicken broth 

1 cup Heavy Whipping Cream

Salt and pepper

 

1.     Cut up broccoli into pieces, as small or as big as you'd like and set aside.

2.     Add butter, onion, celery, salt and pepper to a sauce pan and cook until onions and celery are translucent.

3.     Add broccoli and cook for additional 2-3 minutes or until broccoli turn bright green.

4.     Add chicken broth and heavy whipping cream and bring to a boil.

5.     Turn down to simmer and slowly add the cheese mixing as you add.

6.     Once fully incorporated add xanthan gum and stir until soup thickens.

7.     Serve warm and enjoy!

 

Bulletproof Coffee:

1 Tbsp of Butter

1 Tbsp MCT Oil (or coconut oil)I use this MCT oil http://amzn.to/2Dz9qfa 

12oz(or more) of coffee

Blend all the ingredients (this is important) for 30 seconds. Enjoy!

 

BBQ Chicken Thighs

Makes 6 Servings

1 Serving(1 thigh): 130 Calories, 5g Fats, 24g Protein, 0g carbs

 

6 Chicken Thighs

4 Tbsp of 0 Carb BBQ Dry Rub

 

1.     Place chicken thighs in a bowl and sprinkle the dry rub over them.

2.     Cook on the grill, stove, or oven until done.

 

Peanut Butter Chocolate Fat Bombs

Makes 15 balls

Macros: 1g net carbs, 1.9g protein, 6g of fat, 66 calories


¼ Cup of Almond Flour
¼ Cup Natural Skippy Peanut Butter(or any low carb nut butter)
2 oz. Cream Cheese
4 Tbsp Swerve Confectioners (You can buy it here http://amzn.to/2gf2t8C)

Chocolate Dip
2 tsp MCT Oil (You can buy it here http://amzn.to/2xkz4zR
4 Pieces of Unsweetened Baking Chocolate (100% cocao)
1.5 Tbsp Swerve Confectioners (You can buy it here http://amzn.to/2gf2t8C)

 

1.     Start by combining all ingredients for the balls in a bowl. Mix using a hand or stand mixer.

2.     Then make 15 Tbsp sized balls and place on a parchment lined tray.

3.      Put in the freezer for at least 30 minutes to harden.

4.     Once hardened, place MCT oil and Baking chocolate in a microwave safe dish and microwave for 30 seconds at a time until melted.

5.     Stir in Swerve. You can add more or less based on your taste preference. Give the chocolate a minute to cool.

6.     Then drop the balls into it and cover.

7.      Place back on the tray and in the freezer for a minimum of 30 minutes.

 

Spinach Salad

1 Cup of Spinach

1 Cup of Romaine Lettuce

¼ Cup of Tomato

2 Tbsp of Blue Cheese Dressing

Chop ingredients to your liking and drizzle the dressing on the top. If your macros allow add up to ¼ cup of feta cheese on top!

 

 

Day 2

 

Breakfast:

½ Serving of Bulletproof Coffee

2 Eggs Cooked to Your Liking

2 Slices of Thick Cut Bacon

 

Lunch:

Lettuce Wrap BLT

 

Dinner:

Stuffed Chicken Breast

 

Dessert:

2 K4K Chocolate Peanut Butter Fat Bombs

 

Lettuce Wrap BLT

2 Slices of Thick Cut Bacon

2 Leaves of Lettuce

4oz of Sliced Tomato

1 Tbsp of Mayo

 

Assemble the BLT using the lettuce as the bread.

 

Stuffed Chicken Breast

2 boneless, skinless chicken breasts
6 oz cream cheese, softened
2 cups chopped spinach (raw)
1 tsp minced garlic
1/3 cup grated parmesan cheese
1/2 cup shredded mozzarella cheese
1/4 tsp ground black pepper
1/2 tsp ground nutmeg
1 tsp kosher salt


For the breading:

1/3 cup superfine almond flour
1/3 cup grated parmesan cheese
1/2 tsp dried parsley
1/2 tsp kosher salt
1/8 tsp onion powder
1/2 tsp garlic powder
2 eggs
olive oil or peanut oil for frying

Combine the cream cheese, spinach, garlic, parmesan, mozzarella, pepper, nutmeg, and salt in a medium bowl and mix well.
Trim your chicken of any visible fat or membranes. Cut them in half lengthwise.
Pound the chicken flat with a meat mallet (starting on one edge and working around and then the center) until it’s about twice the size of when you started, being careful not to pound so thin that it breaks.
Repeat with the remaining pieces of chicken.
Spoon 1/4 of the filling mixture into the middle of a chicken cutlet and roll(like sushi).
Place seam side down on a cookie sheet and repeat with the other 3 pieces of chicken.
Chill the stuffed chicken for 30 minutes.
Beat the eggs in a medium bowl.
Combine the other breading ingredients (except for the oil) in a different bowl and stir.
Heat the oil in a medium sized nonstick sauté pan.
Preheat the oven to 375 degrees (F)
Dip the stuffed chicken into the egg first, then the breading mix and cook in the sauté pan until golden brown on all sides.
Transfer the browned chicken to a baking pan.
Bake in the oven at 375 degrees for 18 – 22 minutes or until a thermometer in the center reads 165 degrees (F).
Serve with optional marinara or alfredo sauce. This recipe is a little less in carbs and protein due to most of the breading mixture and eggs not being used.