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Day 7 - Menu

 

BREAKFAST - Keto Pancakes


Ingredients 

  • 2 eggs
  • 2 ounces cream cheese, softened
  • 1 tablespoon coconut flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon vanilla extract
  • Butter or coconut oil for deep frying

Preparation instructions:

1. In a blender, combine eggs, cream cheese, coconut flour, baking powder and vanilla extract. Blend until smooth. 
2. Heat butter or coconut oil in a nonstick skillet over medium heat. 
3. Pour the pancake batter into the pan to form small pancakes and cook for 2-3 minutes on each side until golden brown.



LUNCH - Chicken wrapped in bacon and salad


Ingredients 

  • 200gr. of chicken breast
  • 6 slices of bacon
  • 2 tablespoons of butter
  • Spices of your choice.
  • 100gr. cups fresh spinach, washed and drained.
  • 1 ripe avocado, diced
  • 1/4 cup chopped walnuts
  • 1/4 cup crumbled feta cheese (optional)
  • 2 tablespoons of extra virgin olive oil
  • 1 tablespoon vinegar 
  • Salt and black pepper to taste

Preparation instructions:

1. Split the breast into two equal parts, season with the spices and salt and pepper to taste and then wrap each piece of chicken with 3 slices of bacon each piece.
2. Heat the butter in a non-stick pan and cook the bacon-wrapped chicken until cooked and golden brown. Then serve and pour the remaining butter over the chicken. 
3. In a large bowl, place the spinach and add the avocado cubes.
4. Sprinkle the chopped walnuts and crumbled feta cheese (if you are using it) over the salad.
5. In a small bowl, mix the olive oil, red wine vinegar, salt and black pepper to make the dressing.
6. Pour the dressing over the salad and toss gently to make sure all the ingredients are well combined.

 

DINNER - Spinach, bacon and cheese frittata



Ingredients 

  • 4 slices of bacon
  • 3 large eggs
  • 1 cup of fresh spinach, washed and chopped
  • 1/2 cup shredded cheddar cheese
  • 2 tablespoons butter
  • Salt and black pepper to taste
  • 1 tablespoon olive oil

Preparation instructions:

1. Preheat oven to 350°F (180°C).
2. In a large bowl, beat eggs until well blended. Add salt and pepper to taste. 
3. Heat an oven-safe skillet over medium-high heat and add the butter. If you prefer, you can add a little olive oil along with the butter to prevent it from burning.
4. Once the butter has melted, add the chopped spinach to the pan and the chopped bacon, cook for a few minutes.
5. Pour the beaten eggs over the spinach in the skillet. Sprinkle the grated cheddar cheese over the top and cook the frittata over medium heat for a few minutes, or until the edges are lightly browned and the bottom is firm.
6. Transfer the skillet to the preheated oven and bake the frittata for 10-15 minutes, or until cooked through and lightly browned on top.
7. Remove the frittata from the oven and allow to cool slightly before cutting into portions.