Meal Plan Monday
Hello Facebook and Instagram followers!!! As a thank you for following me I share 1 day, 3 day, and 5 day meal plans a couple times a month and call it "Meal Plan Monday"! I keep the calories low so that it fits 90% of you all’s calorie goal and then you can double servings or add to it to hit your specific macros :) So please enjoy, share my page/Facebook/Instagram!!
Day 1
Breakfast:
1 Egg Cooked to your Liking
2 Slices of Thick Cut Bacon
Snack:
1 Cup Chicken broth
You should have drunk 20oz of water by mid-morning snack
Lunch:
1/4 Cup of Buffalo Chicken Dip
Spinach Salad: 2 Cups of Raw Spinach, ¼ cup of feta cheese, ¼ cup of roma tomatoes, 2 Tbsp of blue cheese or ranch dressing.
20 oz of water
Snack:
Start in on your next 20oz of water. You should finish it before dinner
1 Cup Chicken Broth
Dinner:
½ Cup of Chicken Bacon Chowder
20 oz. Water finish before bed
Daily Macros:
Calories: 1,100
Carbohydrates: 8g net
Fats:87g
Protiens:67g
Day 2
Breakfast:
1 Egg Cooked to your Liking
2 Slices of Thick Cut Bacon
Snack:
1 Cup of Chicken Broth
You should have drunk 20oz of water by mid-morning snack
Lunch:
UnWrapped Burrito:1 Cup of meat, 1 Cup of raw spinach or romaine lettuce, ¼ cup of Mexican cheese shredded , ¼ cup of roma tomatoes, 2 Tbsp of sour cream, ½ of an avocado, 2 tsp of Ortega taco sauce.
20 oz of water
Snack:
1 Cup of chicken broth
Start in on your next 20oz of water. You should finish it before dinner
Dinner:
1 Serving of Kassey’s Keto Kasserole
20 oz. of water before bed
Daily Macros:
Calories: 1,061
Carbohydrates: 16 net g
Fats:81g
Protiens:62g
Day 3
Breakfast:
1 Egg Cooked to your Liking
2 Slices of Thick Cut Bacon
Snack:
Cheese Stick
You should have drunk 20oz of water by mid-morning snack
Lunch:
BLT
20 oz of water
Snack:
1 Cup of chicken broth
Start in on your next 20oz of water. You should finish it before dinner
Dinner:
1 serving of Creamy Garlic Spinach Chicken Thighs
Dessert:
1 Chocolate Peanut Butter Fat Bomb
Daily Macros:
Calories: 1,074
Carbohydrates: 8g net
Fats:89g
Protiens:61g
Recipes:
Buffalo Chick Dip Recipe( Shhh its a secret)
2.5 lbs boiled and shredded chicken
1.5 Cups of Franks Red Hot Sauce
1 Cup of Cream Cheese (Full Fat)
6 Cups of shredded Cheese (I mix pepper jack and cheddar)
1 Packet of Ranch Dressing Mix
1 Cup of chunky blue cheese
3 garlic cloves minced
2 tsp of salt
Pepper to taste
Throw it all in the crockpot and let it cook on low for 4 hours. Make sure to stir every 45 mins to an hour.
Keto4Karboholics Bacon Chicken Chowder
4 cloves garlic, minced
1 shallot, finely chopped
3 small leek, cleaned, trimmed and sliced
3 ribs celery, diced
4 tbsp butter, divided
1 bag steamed cauliflower
2 cups chicken stock, divided
1 lb chicken breasts cubbed
8 oz cream cheese
1 cup heavy cream
1 lb bacon, cooked crisp and crumbled
1 tsp sea salt
1 tsp black pepper
1 tsp garlic powder
1 tsp dried thyme
INSTRUCTIONS
Heat slow cooker on low setting.Add garlic, shallot, leek, celery, 2 tbsp butter, 1 cup chicken stock, salt and black pepper to the slow cooker. Cover, and cook vegetables on low for 1 hour. Complete this next step while the vegetables are cooking – In a large skillet over medium-high heat, cook bacon then set aside. Then pan-sear the chicken breasts (remove only half of the bacon fat) in the remaining 2 tbsp butter until they are browned on both sides. – About 5 minutes each side. (Chicken will not be fully cooked during this stage.)
Remove chicken from pan and set aside. De-glaze the pan with the remaining 1 cup of chicken stock. Using a rubber spatula, scrape up any bits of chicken that may be stuck to the pan. Add chicken stock to slow cooker. Add heavy cream, cream cheese, garlic powder, and thyme to the slow cooker. Stir until well combined and there are no longer any visible chunks of cream cheese. Add the chicken to the slow cooker, along with bacon(which needs to be chopped) and steamed cauliflower. Stir until all ingredients are well combined. Cover and let cook for 4-6 hours.
Unwrapped Burrito
5 Skinless and Boneless Chicken breast
1 Packet of Old El Paso Reduced Sodium Taco Seasoning( or make your own thats even lower carbs)
Meat:
Place 5 skinless boneless chicken breasts in a crockpot. Add one packet of taco seasoning( the Old El Paso reduced sodium is the lowest carb). Let cook on low for 6-8 hours or on high for 3-4 hours. Then shred the meat.
Kassey's Keto Kasserole
1.5 lbs of chicken thighs(roughly 4 thighs)
1 Head of Cauliflower
1 Head of Broccoli
1 Cup of Heavy Cream
5 Tbs of Cream Cheese
2 Cups of Cheddar Cheese
8 Slices of Thick Cut Bacon
3 Cloves of Garlic
1 tsp of onion powder
2 tsp of ground mustard
1/2 tsp of black pepper
1 tsp of salt (1/2 tsp more if you prefer)
2 Tbs bacon fat from the cooked bacon
Start with cutting the cauliflower(don't cut into small pieces)and steam for 10 mins. Do the same with the broccoli. Put the vegetables aside. Next in a sauce pan pour the heavy cream in and cook on medium heat adding the cream cheese,garlic, ground mustard, and pepper in. Whisk slowly for 3 mins then add the cheese(saving 1/2 cup for later). Whisk for 5 mins then put aside. In a separate pan fry bacon, slice into small pieces once cooked. Then take two tablespoons of bacon fat and add to the cream sauce. Finally add the chicken thighs into the pan used for bacon and fry until cooked. Dice the chicken into bite sized pieces. Combine all the ingredients into a casserole dish and mix together. Top with the remaining cheese and bake at 350 for 20 mins.
Keto4Karboholics BLT
½ of a Joseph’s Pita Pocket
2 slices extra thick bacon
¼ roma tomato sliced thin
¼ lettuce chopped
1 tsp mayo
½ pita pocket
Precook the bacon at breakfast or fry up fresh. Assemble BLT to your liking.
Keto4Karboholic’s Chocolate Peanut Butter Fat Bombs
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)
Start by combining all ingredients for the balls in a bowl. Mix using a hand or stand mixer. Then make 15 Tbsp sized balls and place on a parchment lined tray. Put in the freezer for at least 30 minutes to harden. Once hardened, place MCT oil and Baking chocolate in a microwave safe dish and microwave for 30 seconds at a time until melted. Stir in Swerve. You can add more or less based on your taste preference. Give the chocolate a minute to cool. Then drop the balls into it and cover. Place back on the tray and in the freezer for a minimum of 30 minutes. Then enjoy!