Breakfast
Italian Egg Clouds
4 large eggs, separated
1/4 teaspoon Italian seasoning
1/8 teaspoon salt
1/8 teaspoon pepper
1/4 cup shredded Parmesan cheese
1 tablespoon minced fresh basil
1 tablespoon finely chopped oil-packed sun-dried tomatoes
Preheat oven to 450°. Separate eggs; place whites in a large bowl and yolks in 4 separate small bowls. Beat egg whites, Italian seasoning, salt and pepper until stiff peaks form.
In a 9-in. cast-iron skillet generously coated with cooking spray, drop egg white mixture into 4 mounds. With the back of a spoon, create a small well in the center of each mound. Sprinkle with cheese. Bake until light brown, about 5 minutes. Gently slip an egg yolk into each of the mounds. Bake until yolks are set, 3-5 minutes longer. Sprinkle with basil and tomatoes. Serve immediately.
Lunch
Keto Chicken and Green Beans
7 oz. fresh green beans
1 tbsp butter for frying
1 lb of cooked chicken breast
2 oz. butter for serving
salt and pepper
Fry the green beans in butter over medium heat for a couple of minutes. Season with salt and pepper to taste.
Place chicken, green beans and butter on a plate and serve.
Dinner
Garlic Steak Bite Salad with Tarragon Dressing
Tarragon dressing
1⁄3 cup mayonnaise or vegan mayonnaise
2 tbsp water
½ tbsp dried tarragon
½ tbsp Dijon mustard
1 garlic clove, pressed
Salad
4 cups (8 oz.) leafy greens
8 oz. cherry tomatoes
1 (7 oz.) avocado
6 oz. cucumber
Garlic steak bites
2 lbs flank steak or ribeye steaks or sirloin steaks, cut into 1" (2.5 cm) pieces
2 tbsp ghee or butter
3 garlic cloves, finely chopped
salt and ground black pepper, to taste
Whisk together the dressing ingredients in a bowl and refrigerate.
Prep the salad as you please and arrange the veggies on a big serving plate or individual plates.
Heat a large frying pan on high heat. Add the ghee or butter, and once melted, add the meat and season generously with salt and ground black pepper. When the meat starts to get some color, add the garlic and mix it around. Fry just until the meat is browned on all sides. You don't want to overcook it; then the meat will get chewy.
Top the salad with the steak bites, garlic, and meat drippings from the pan. Drizzle the dressing on top or serve it on the side.
What is ghee? Ghee is clarified butter meaning that the milk protein has been removed. This makes it perfect for frying on high temperatures since it won't burn as easily as butter.