7-Day Keto Diet Menu Sample - Recipe for Day 1

7-Day Keto Diet Menu Sample - Recipe for Day 1

 

7-Day Keto Diet Menu Sample 
 Day 1 Recipe  


Day 1

  • Breakfast: Keto Over Easy Egg Salad
  • Snack: Handful of cashews
  • Lunch: Keto Spicy Chicken Sauté Tossed With Avocado
  • Snack: Hard-boiled egg
  • Dinner: Keto Mini Zucchini Avocado Burgers


Keto Over-Easy Egg Salad

Recipe for Day 1 - Prosper Diet Program


PREP TIME10 mins, COOK TIME15 mins & 🍽 Servings: 1

INGREDIENTS

  • 4 eggs
  • 2 Tbsp. coconut oil to cook with
  • 4 oz deli ham diced (about 4 slices)
  • 3 romaine lettuces chopped
  • 1 avocado diced
  • 2 Tablespoons olive oil
  • 1 Tablespoon lemon juice
  • Salt and pepper to taste
  • 1/2 small tomato chopped

INSTRUCTIONS

  • Put together the salad by tossing the diced deli ham, chopped romaine lettuce, tomato, and avocado with olive oil and lemon juice.
  • Add 2 tablespoons of coconut oil to a frying pan on medium heat.
  • Crack eggs carefully into the frying pan.
  • Place a lid over the frying pan and cook for 2 minutes.
  • Flip the eggs when the egg white is almost completely solid and keep the lid off.
  • Cook for 10 more seconds and remove the eggs from the pan immediately. Place the eggs on top of the salad. Add salt and pepper to taste

NUTRITION

  • Calories: 575kcal
  • Carbohydrates: 3g
  • Protein: 26g
  • Fat: 50g


Keto Spicy Chicken Sauté Tossed With Avocado

7-Day Keto Diet Menu Sample - Recipe for Day 1

PREP TIME10 mins, COOK TIME15 mins & 🍽 Servings: 2

INGREDIENTS

  • 2 1/4 lb. chicken breasts diced
  • 2 Tablespoons garlic powder
  • 1 Tablespoon onion powder
  • 1 teaspoon chili powder
  • 2 teaspoons salt
  • Dash of black pepper
  • 1 avocado diced
  • 1/2 green pepper sliced
  • 2 Tablespoons olive oil
  • 1 teaspoon mustard
  • Salt and pepper to taste
  • Coconut oil to cook chicken in
  • 1/2 red bell pepper sliced
  • 1 tsp. paprika

INSTRUCTIONS

  • Mix the spices together (garlic powder, onion powder, chili powder, salt, and pepper).
  • Add the diced chicken breast pieces to the spices and rub spices into chicken pieces.
  • Sauté the spice-rubbed chicken pieces in 1 tablespoon of coconut oil on medium heat.
  • When the chicken is cooked, place them on a plate to cool for 10 minutes.
  • Then, place the chicken pieces along with the diced avocado and peppers into a bowl and gently toss with olive oil, mustard, and salt and pepper to taste.

NUTRITION

  • Calories: 575kcal
  • Carbohydrates: 4g
  • Protein: 44g
  • Fat: 40g


Keto Mini Zucchini Avocado Burgers

PREP TIME10 mins, COOK TIME15 mins & 🍽 Servings: 2

INGREDIENTS

  • 1 large zucchini chopped into 1/2-inch thick slices (around 14–16 slices)
  • 1/2 lb ground beef
  • 1 small avocado mashed
  • 2 Tablespoons olive or coconut oil for greasing baking tray
  • 1 teaspoon salt
  • 1 Tablespoon mayo
  • 1 Tablespoon mustard
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp black pepper

INSTRUCTIONS

  • Preheat oven to 400 F (200 C).
  • Grease a baking tray with coconut oil.
  • Place the zucchini slices on the baking tray. And place salt and pepper.
  • Add ground beef to a small mixing bowl and add seasonings. Form small balls from the ground beef and press into patties — around 7 or 8 patties — and place on the baking tray.
  • Place the baking tray into the oven and bake for 15 minutes. Alternatively, instead of baking them, you can grill the zucchini and beef patties or pan-fry them in some olive or avocado oil.
  • Put the mini burgers together by placing the burger patty in between 2 zucchini slices and adding the avocado, mayo, and mustard to the patty.

NUTRITION

  • Calories: 370kcal
  • Carbohydrates: 3g
  • Protein: 23g
  • Fat: 30g


Continue Reading — More diet program blogs 


If you really looking for something simple and better to lose weight faster — Smoothie Diet or Fat Belly Tonic or more fitness guide


Continue Reading —  7-day Keto Meal Plan for Beginners Keto Diet Menu

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