BREAKFAST
Berry Protein Blast
Indulge in a refreshing and nutritious keto smoothie packed with the goodness of blackberries, raspberries, and protein powder, all blended perfectly with unsweetened almond milk. This vibrant smoothie is a delightful way to start your day or refuel after a workout, while staying within your keto diet. Satisfy your cravings while promoting a healthy, active lifestyle.
makes 1 serving
Ingredients
makes 1 serving
Ingredients
1 cup unsweetened almond milk
½ cup blackberries
½ cup raspberries
1 scoop protein powder (vanilla or berry flavor)
½ cup blackberries
½ cup raspberries
1 scoop protein powder (vanilla or berry flavor)
Steps
1. In a blender, combine almond milk, blackberries, raspberries, and protein powder.
2. Blend until smooth and creamy.
3. Pour into a glass and serve chilled.
2. Blend until smooth and creamy.
3. Pour into a glass and serve chilled.
LUNCH
Keto Cobb Salad with Chipotle Chicken and Raspberry
makes 2 servings
Ingredients
For the Salad:
2 cups of romaine or mix greens
2 hard-boiled eggs, sliced
1 cup cooked and diced grilled chicken breast
1/2 avocado, sliced
3 strips of crispy bacon, crumbled
1/4 cup blue cheese, crumbled
1/4 cup fresh raspberries
2 cups of romaine or mix greens
2 hard-boiled eggs, sliced
1 cup cooked and diced grilled chicken breast
1/2 avocado, sliced
3 strips of crispy bacon, crumbled
1/4 cup blue cheese, crumbled
1/4 cup fresh raspberries
For the Dressing:
2 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
Salt and pepper to taste
2 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
Salt and pepper to taste
Steps
1. Season the chicken breast with salt and pepper.
2. Grill until fully cooked, about 6-8 minutes per side.
3. Allow the chicken to rest for a few minutes before dicing it into bite-sized pieces.
4. In a large salad bowl, arrange the mixed greens as the base.
5. Add sliced hard-boiled eggs, diced grilled chicken, avocado slices, raspberry, crumbled bacon, and blue cheese on top.
6. In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper until well combined.
7. Drizzle the dressing over the salad just before serving.
8. Garnish with extra blue cheese and crispy bacon on top.
2. Grill until fully cooked, about 6-8 minutes per side.
3. Allow the chicken to rest for a few minutes before dicing it into bite-sized pieces.
4. In a large salad bowl, arrange the mixed greens as the base.
5. Add sliced hard-boiled eggs, diced grilled chicken, avocado slices, raspberry, crumbled bacon, and blue cheese on top.
6. In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper until well combined.
7. Drizzle the dressing over the salad just before serving.
8. Garnish with extra blue cheese and crispy bacon on top.
This simplified version of the Keto Cobb Salad maintains its deliciousness without cherry tomatoes and cucumbers while still offering a perfect balance of flavors and nutrients.
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DINNER
Keto Pork Chops with Creamy Mustard Sauce and Steamed Broccoli
makes about 2 servings
Ingredients
For Pork Chops:
2 bone-in pork chops
Salt and pepper to taste
1 tablespoons olive oil
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1/2 teaspoon dried sage
2 bone-in pork chops
Salt and pepper to taste
1 tablespoons olive oil
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1/2 teaspoon dried sage
For Creamy Mustard Sauce:
1/2 cup heavy cream
2 tablespoons Dijon mustard
2 cloves garlic, minced
Salt and pepper to taste
1 tablespoons butter
1/2 cup heavy cream
2 tablespoons Dijon mustard
2 cloves garlic, minced
Salt and pepper to taste
1 tablespoons butter
For Steamed Broccoli:
4 cups broccoli florets
Salt to taste
4 cups broccoli florets
Salt to taste
Steps
1. Preheat your oven to 400°F (200°C).
2. Pat the pork chops dry with a paper towel. Season both sides with salt, pepper, garlic powder, paprika, and dried thyme.
3. Heat olive oil in an oven-safe skillet over medium-high heat.
4. Sear the pork chops for 3-4 minutes on each side or until browned.
5. Transfer the skillet to the preheated oven and bake for 15-20 minutes or until the internal temperature reaches 145°F (63°C).
6. In a saucepan, melt butter over medium heat. Add minced garlic and sauté until fragrant. Pour in the heavy cream, Dijon mustard, and whole grain mustard. Stir well. Season with salt and pepper to taste. Simmer for 5-7 minutes until the sauce thickens.
6. While the pork chops are baking, steam the broccoli. Place broccoli florets in a steamer basket over boiling water. Steam for 4-5 minutes or until the broccoli is tender but still crisp. Season with salt.
2. Pat the pork chops dry with a paper towel. Season both sides with salt, pepper, garlic powder, paprika, and dried thyme.
3. Heat olive oil in an oven-safe skillet over medium-high heat.
4. Sear the pork chops for 3-4 minutes on each side or until browned.
5. Transfer the skillet to the preheated oven and bake for 15-20 minutes or until the internal temperature reaches 145°F (63°C).
6. In a saucepan, melt butter over medium heat. Add minced garlic and sauté until fragrant. Pour in the heavy cream, Dijon mustard, and whole grain mustard. Stir well. Season with salt and pepper to taste. Simmer for 5-7 minutes until the sauce thickens.
6. While the pork chops are baking, steam the broccoli. Place broccoli florets in a steamer basket over boiling water. Steam for 4-5 minutes or until the broccoli is tender but still crisp. Season with salt.
Once the pork chops are done, remove them from the oven and let them rest for a few minutes.
Serve the pork chops on a plate, drizzle with creamy mustard sauce, and serve with steamed broccoli on the side.
Enjoy your delicious and keto-friendly meal of Pork Chops with Creamy Mustard Sauce and Steamed Broccoli!