Tasty Keto123 Breakfast Lunch And Dinner

By Jay Rock

Quick easy meals breakfast lunch and dinner!! Never get bored on a keto diet!!

• Language: English
• Publisher: Jay rock
• Release date: Apr 30, 2023
• ISBN: 9798223336433

Book preview

Sheet Pan Eggs With Veggies & Parmesan

Servings.6

Preparation Period: 5 minutes Cooking Period: 15 minutes Ingredients:

•  12 large eggs whisked.

•  1 small chopped yellow onion.

•  1 small red pepper, diced.

•  Salt and pepper

•  1 cup chopped mushrooms.

•  1 cup diced zucchini.

•  1 cup fresh grated Parmesan cheese Instructions:

•  Pre-heat your oven to 350°F. Grease a baking tray with cooking spray.

•  Mix the eggs with salt and pepper in a bowl until they are frothy.

•  Mix in the bell peppers, mushrooms, and onions until combined.

•  Spread the mixture on a baking tray.

•  Sprinkle the egg with Parmesan and bake for 12-15 minutes or until it is set.

•  Allow to cool, then slice into squares for serving.

Nutrition Value: 14g fat, 215 calories, 18.5g protein, 1g fiber, 5g carbs, 4g net carbs

Kale Avocado Smoothie

Servings: 1

Preparation Period: 5 minutes Cooking Period: None Ingredients:

•  3/4 cup unsweetened almond buttermilk

•  1 cup chopped fresh kale.

•  1/2 cup chopped avocado.

•  1/4 cup full-fat yogurt, plain

•  3-4 ice cubes

•  To taste, liquid stevia extract

•  1 cup fresh lemon juice Instructions:

•  Blend almond milk, avocado, and kale in your blender.

•  Pulse the added ingredients severally.

•  Blend the rest of the ingredients until it turns smooth.

•  Put the contents into a large glass. Enjoy immediately!

Nutrition Value: 19g fat, 250 calories, 6g protein, 6.5g fiber, 11g net carbs 17.5g carbs, 

Almond Butter Protein Smoothie

Servings: 1

Preparation Period: 5 minutes Cooking Period: None Ingredients:

•  1 cup unsweetened almond buttermilk

•  1/4 cup vanilla egg white protein powder

•  1/2 cup full-fat yogurt, plain

•  1 tablespoon almond butter

•  Cinnamon can be pounded.

•  To taste, liquid stevia extract Instructions:

Blend almond milk with yogurt in your blender.

Pulse the added ingredients severally.

Blend the rest of the ingredients until it is completely smooth.

•  Put the contents into a large glass, and immediately enjoy.

Nutrition Value: 315 calories, 31.5g protein, 16.5g fat, 2.5g fiber, 9.5g net carb 12g carbs, 

Beets and Blueberry Smoothie

Servings: 1

Preparation Period: 5 minutes Cooking Period: None Ingredients:

•  1 cup unsweetened coconut milk

•  1/4 cup of frozen blueberries

•  1/4 cup heavy cream

1 teaspoon chia seeds

1 small beet, chopped and peeled to taste, liquid stevia extract Instructions:

•  Blend the blueberries, coconut milk, and beets in your blender.

•  Pulse the added ingredients severally.

•  Blend the rest of the ingredients until it turns smooth.

•  Put the contents into a large glass, and immediately enjoy.

Nutrition Value: 215 calories, 2.5g protein, 5g fiber, 17g fat, 10g net carbs, 15g carbs 

Almond Butter Muffins 

12 Servings

Preparation Period: 10 minutes Cooking Period: 25 minutes Ingredients:

4 large eggs

2 teaspoons baking powder

2 cups almond flour

•  1 cup powdered Erythritol

•  1/4 cup almond butter, warm

•  3/4 cup unsweetened almond buttermilk

•  1/4 teaspoon salt Instructions:

•  Pre-heat the oven to 350°F. Set a muffin pan using paper liners.

•  Take a large mixing bowl, combine the almond flour with the baking powder, erythritol and salt.

•  Mix the almond milk, almond butter, and eggs in a separate bowl.

•  Mix all the wet ingredients with the dry until they are well combined.

•  Bake this batter in the prepared pan for 22-25 minutes or until a knife inserted into the middle comes out clean.

•  Allow the muffins to cool in the pan for five minutes, then transfer them onto a wire cooling rack.

Nutrition Value: 135 calories, 6g protein, 11g fat, 2g fiber, 4g carbs, 2g net Carbohydrates

Classic Western Omelet

Servings: 1

Preparation Period: 5 minutes Cooking Period: 10 minutes Ingredients:

•  2 tablespoons coconut oil

•  Three large eggs, whisked.

•  1 tablespoon heavy cream

•  Salt and pepper

•  1/4 cup chopped green pepper.

•  1/4 cup chopped yellow onion.

•  1/4 cup chopped ham.

Instructions:

•  Take a small bowl and whisk together the heavy cream, eggs, pepper, and salt.

•  In a small saucepan, heat 1 tablespoon coconut oil on moderate heat.

•  Sauté the onions, peppers, and ham for 3-4 minutes.

•  Place the mixture in a bowl. Then add and heat the remaining oil in a pan.

•  Mix eggs together and let them Cook for about 5 minutes.

•  Turn the pan until the egg is evenly distributed and the eggs are cooked to almost set.

•  Spread the vegetable and ham mixture on half of the omelet, and then fold it over.