Keto Meals: Day 6 (Recipes & Prep Instructions)

DAY 6: 

Breakfast: Waffles!

 

Ingredients:

• 4 tablespoons coconut flour sifted  4 net carbs
• 1 tablespoon stevia
• 1/4 teaspoon baking powder  0.3 net carbs
• 4 large egg whites  0.8 net carbs
• 1/4 cup unsweetened almond milk  0.15 net carbs
• 1/2 teaspoon vanilla extract  1.2 net carbs
• 1 tablespoon yogurt / sour cream  (around 1 net carb, depends on the type, check the label)
• 1 teaspoon coconut oil

Batter:  Mix the dry and wet (besides the oil) ingredients in separate bowls, then pour everything into one bowl and mix until thick batter is formed. Add the oil, mix it in, and let the batter sit for a few minutes. 

Waffles:  Grease and heat up your waffle maker and begin adding the batter. Cook until crispy on the outside and fluffy on the inside!

Eat with an egg on top, or with peanut butter and whipped cream! (sugar free of course ;)

BONUS: If you make some extra waffles, you can use the fried chicken recipe from day 5and make  chicken and waffles!

Total Net Carbs: Approximately 7.5

 

Lunch:  Halloumi Salad

 

Ingredients:

Salad: 

• 2 cups chopped lettuce  1 net carb
• 4 pieces of halloumi cheese
• 1 large avocado  2.5 net carbs
• 5 cherry tomatoes  2.5 net carbs
• 5 walnuts  1.4 net carbs
• Salt & pepper to taste

 Dressing: 

• 2 tablespoons fresh lemon juice  2 net carbs
• 2 teaspoons Dijon mustard  0.2 net carbs
• 6 tablespoons extra virgin olive oil
• 1/4 teaspoon salt
• 1/8 teaspoon coarsely ground pepper

Salad:  Place all the ingredients in a bowl, and mix the dressing in a separate bowl. When the dressing is thoroughly mixed, add it to the salad. 

Halloumi:  Grease up your pan with oil or butter and heat it up. Grill your halloumi cheese until you can see brown grill lines, and add to the top of your salad. 

Total Net Carbs: Approximately 9.6

Recommendation:  Before going on your next bike ride, Check out our Moutain Bike Phone Mount. Phone Mounts are a great accessory for every bike ride & can help with things like GPS to listening to your favorite Spotify playlist.

Dinner:  Ranch Chicken with Cheese and Bacon 

 

Ingredients:

• 4 boneless skinless chicken breasts 
• 4 slices of bacon
• 1½ cups shredded mozzarella cheese  3.75 net carbs
• 2 tablespoons ranch seasoning(net carbs depends on the brand, there  is a keto option)
• Salt and pepper

After cooking the bacon, set it aside on a paper towel lined plate. Drain the bacon fat from your skillet and cook your chicken in the same skillet (after seasoning it with salt and pepper) on each side until golden (you make a small cut into the middle of one of the chicken breasts to make sure they’re ready). Reduce the heat to medium, keep the chicken inside the skillet, and add the ranch seasoning and mozzarella. Cover the skillet and cook for a few minutes until the cheese is melted. Cut up your bacon and lay it on top. 

Enjoy!  

Total Net Carbs: Approximately 5

Total Net Carbs for the Day: Approximately 22.1

If you have ANY questions or comments, please don't hesitate to email me. I would love to hear from you!

Sharon@templetape.com