Chapter 5

Quick and Easy Lunchbox Dishes

Image

Following a new diet can be challenging, even if you have plenty of time to cook nutritious meals at home. And if, like so many of us, you’re busy all day—working, going to school, or taking care of the kids—eating well becomes even trickier. So, what do you do if you’re new to keto eating and have a busy lifestyle, but still want lunchbox options that never get boring?

Check out this chapter for the answers! It’s full of make-ahead, portable, quick-prep lunch options that have the right amounts of protein, fat, and micronutrients. They will help you feel satisfied and control cravings. Try the Unwiches shown here: they’re bread-free sandwiches with all of the fillings and none of the carbs. Or grab a grain-free Three-Cheese Crustless Mini Quiche: they’re so sating, and they make a great quick snack as well as a light meal. If you’re dying for a “traditional” sandwich, use a fresh batch of keto focaccia to make a Focaccia Sandwich Four Ways, featuring both meat and veggie options. Whether you’re eating at home or on the run, you’ll be able to enjoy keto-friendly lunch options that’ll keep you going all afternoon.

Image

Induction Unwich Two Ways

Image

“Unwiches” are essentially sandwiches in which bread is replaced by lettuce. They are becoming increasingly popular: Even fast-food chains offer them. Make yours at home, and skip the hidden carbs and unhealthy vegetable oils!

8 large (100 g/3.5 oz) leaves soft green lettuce, such as butterhead

Salmon & Cream Cheese Unwich:

4.2 ounces (120 g) smoked salmon

1 teaspoon fresh lemon juice

2 tablespoons (30 g/1.1 oz) cream cheese

Chopped fresh dill and black pepper to taste

1 medium (150 g/5.3 oz) avocado, pitted, peeled, and sliced

Club Unwich:

2 slices (57 g/2 oz) quality ham

2 slices (43 g/1.5 oz) Monterey Jack or Swiss cheese (or 2 more slices of ham for dairy-free)

1 large egg, hard-boiled (see here), sliced

1 small (85 g/3 oz) tomato, sliced and seeds removed

2 tablespoons (16 g/0.6 oz) crumbled crispy bacon

1 tablespoon (15 g/1.1 oz) mayonnaise (shown here)

1 teaspoon Dijon mustard

Black pepper

Place a piece of parchment down on your work surface. Place the lettuce on top in a single layer slightly overlapping.

TO MAKE THE SALMON & CREAM CHEESE UNWICH: Top the lettuce with the smoked salmon and drizzle with lemon juice. Spread the cream cheese on top, and add the dill and black pepper. Top with the sliced avocado.

TO MAKE THE CLUB UNWICH: Place the ham and cheese slices on top of the lettuce. Add the egg and tomato slices (remove the seeds first, or the unwich will get soggy). Top with the bacon, mayonnaise, and mustard. Season with black pepper.

Roll the wrap like you would a sushi roll, pulling the parchment up and out as you fold it over so you’re not tucking the paper into the wrap. Roll tightly, tucking in the edges as you go. Once wrapped, cut in half with a sharp knife. To eat, simply pull the parchment away like you would when eating a burrito.

NUTRITION FACTS PER SERVING (SALMON & CREAM CHEESE/CLUB):

Total carbs: 17.2/7.6 g / Fiber: 11.5/2.5 g / Net carbs: 5.7/5.1 g / Protein: 28.5/33.4 g / Fat: 35.8/34.7 g / Calories: 472/475 kcal / Macronutrient ratio: Calories from carbs (5/4%), protein (25/29%), fat (70/67%)

Image

Quick Tuna Melt Pockets

Image

Inspired by the popular “Fat Head” dough, which uses almond flour, cheese, and other low-carb ingredients to make “dough” for pizzas and other traditionally high-carb dishes, these speedy tuna melt pockets taste like the real deal. Eat half of a pocket as a regular meal; if you’re breaking your fast, eat the whole thing.

4 ounces (113 g) drained canned tuna

1 tablespoon (15 g/0.5 oz) mayonnaise (shown here)

1 teaspoon fresh lemon juice

1 medium (15 g/0.5 oz) spring onion, sliced

Sea salt and black pepper

3/4 cup (85 g/3 oz) shredded mozzarella

2 tablespoons (28 g/1 oz) cream cheese

3 tablespoons (24 g/0.8 oz) coconut flour

3 ounces(85 g) provolone or Cheddar cheese slices

2 teaspoons (10 g/0.4 oz) melted ghee or duck fat

Place the tuna in a bowl. Add the mayonnaise, lemon juice, and spring onion. Combine well. Season with salt and pepper, and set aside.

Prepare the dough. Melt the mozzarella and cream cheese in the microwave for 1 minute. Alternatively, you can melt this in the oven at 300°F (150°C, or gas mark 2) for 8 to 10 minutes. Mix and add the coconut flour. Stir until the dough is well combined.

Preheat the oven to 360°F (180°C, or gas mark 4). Roll out the dough thinly between 2 sheets of parchment paper or use a nonstick mat and nonstick rolling pin. (When rolled out, the dough should be about 8 × 11 inches [20 × 30 cm].) Add the tuna filling to the center of the dough and top with provolone cheese, then fold over like an envelope and seal the dough with your fingers. Do not press too hard or the filling will spill out. Using a sharp knife, poke some holes into the dough to release the steam while baking, then brush with the ghee. Bake for 18 to 20 minutes, or until golden brown and firm to the touch. When done, remove from the oven and let cool for a few minutes. Cut in half and enjoy while still hot, or let the tuna melt cool, place it an airtight container, and refrigerate for up to 5 days.

NOTE: Instead of coconut flour, you can use 1/4 cup (28 g/1 oz) flax meal. Alternatively, use 1/3 cup (33 g/1.2 oz) almond flour and skip the cream cheese. (This version has been adapted from the recipe for Hot Morning Pockets by Vicky and Rami, fellow bloggers at Tasteaholics.com.)

NUTRITION FACTS PER SERVING (1/2 POCKET):

Total carbs: 7.2 g / Fiber: 2.4 g / Net carbs: 4.8 g / Protein: 36.2 g / Fat: 37.4 g / Calories: 509 kcal

Macronutrient ratio: Calories from carbs (4%), protein (29%), fat (67%)

Mexican Pockets

Image

The dough for the “pocket” in this recipe is a simplified version of my keto tortilla dough, so it’s especially easy to make. That’s why these Mexican Pockets are ideal as a quick-prep dinner, or for tossing into your lunchbox. If you need to up your electrolytes, serve them with sliced avocado. Eat half of a pocket as a regular meal; if you’re breaking your fast, eat the whole thing.

1/3 cup (50 g/1.8 oz) flax meal

1 tablespoon (4 g/0.1 oz) whole psyllium husks

3 tablespoons (24 g/0.8 oz) coconut flour

1/4 teaspoon sea salt

1/2 cup (120 ml) lukewarm water

5.3 ounces (150 g) Mexican chorizo

1 small (90 g/3.2 oz) green pepper, diced

1 tablespoon (15 g/0.5 oz) unsweetened tomato paste

2 teaspoons (10 g/0.4 oz) duck fat

Optional: 1 medium (150 g/5.3 oz) avocado, sliced

Combine all the dry ingredients in a bowl. Add the lukewarm water and mix well. Let the dough sit for 15 minutes.

Meanwhile, place a skillet over high heat. Add the chorizo and dry-fry for 1 to 2 minutes, or until it begins to release its juices. Add the pepper and tomato paste. Cook for about 5 minutes, or until the chorizo is cooked through and the pepper is tender.

Preheat the oven to 400°F (200°C, or gas mark 6). Roll out the dough thinly between 2 sheets of parchment paper or use a nonstick mat and nonstick rolling pin. (When rolled out, the dough should be about 8 × 11 inches [20 × 30 cm].) Add the chorizo-pepper filling to the center of the dough, then fold over like an envelope and seal the dough with your fingers. Do not press too hard or the filling will spill out. Using a sharp knife, poke some holes into the dough for releasing the steam while baking, then brush with the ghee. Bake for 20 to 25 minutes, or until golden brown and firm to the touch. When done, remove from the oven and let cool for a few minutes. Cut in half and enjoy while still hot, or let it cool and refrigerate for up to 3 days. Serve with avocado, if desired.

NOTE: Make sure you weigh the dry ingredients for this recipe, as volume amounts may vary. Also, whole psyllium husks work better than powder here, but if you must substitute, use 2 teaspoons (5 g/0.2 oz) of psyllium powder instead.

NUTRITION FACTS PER SERVING (1/2 POCKET):

Total carbs: 17.3 g / Fiber: 12.2 g / Net carbs: 5.1 g / Protein: 19.2 g / Fat: 27.2 g / Calories: 382 kcal

Macronutrient ratio: Calories from carbs (6%), protein (22%), fat (72%)

Focaccia Sandwich Four Ways

Image

If you’ve got some leftover Garlic & Herb Focaccia lurking in the fridge, you’re a single step away from making a quick, versatile low-carb lunch. Enjoy one or two as a regular meal, or double it if you’re doing intermittent fasting (IF).

1 slice Garlic & Herb Focaccia for each sandwich, cut widthwise

Egg-Avocado Salad Sandwich:

1 hard-boiled egg (see here)

1 tablespoon (15 g/0.5 oz) mayonnaise (shown here)

1/2 teaspoon Dijon mustard

1 tablespoon (4g/0.2 oz) chopped chives or spring onion

Sea salt and black pepper

1/2 small (50 g/1.8 oz) avocado, pitted, peeled, and sliced

Ham & Cheese Sandwich:

2 teaspoons (10 g/0.4 oz) butter

1 slice (2 oz/57 g) quality ham

2 slices (2 oz/57 g) Cheddar or provolone cheese

Optional: handful of fresh spinach or arugula

Caprese Sandwich:

2 tablespoons (20 g/0.7 oz) marinara sauce or basil pesto

2 ounces (57 g) fresh mozzarella, sliced

2 to 3 slices (50 g/1.8 oz) tomato, seeds removed

2 to 4 fresh basil leaves

BLT Sandwich:

1 tablespoon (15 g/0.5 oz) mayonnaise (shown here)

2 (1 oz/28 g) soft green lettuce leaves

2 to 3 slices (50 g/1.8 oz) tomato, seeds removed

4 thin-cut slices (32 g/1.2 oz) cooked bacon (shown here)

TO MAKE THE EGG-AVOCADO SANDWICH: Place the egg in a bowl. Using a fork, mash it with the mayo, mustard, and chives. Season with salt and pepper. Spread the mixture on the inside of the focaccia, and top with avocado and the other half of focaccia.

TO MAKE THE THE HAM & CHEESE SANDWICH: Spread a teaspoon of butter inside each of the focaccia halves. Add the sliced ham, cheese, and spinach (if using). Top with the other half of the focaccia.

TO MAKE THE CAPRESE SANDWICH: Spread 1/2 tablespoon (10 g) of marinara sauce inside each of the focaccia halves. Add the mozzarella, tomato slices (with seeds removed: otherwise the sandwich would be soggy), and basil leaves. Top with the other half of the focaccia.

TO MAKE THE BLT SANDWICH: Spread 1/2 tablespoon (about 8 g) of mayo inside each of the focaccia halves. Place some lettuce on top of each half, and fill with the tomato slices and crisp bacon. Refrigerate prepared sandwiches for up to 1 day.

NUTRITION FACTS PER SERVING (1 EGG-AVOCADO/HAM & CHEESE/CAPRESE/BLT SANDWICH):

Total carbs: 12.2/8/11.7/9.8 g / Fiber: 9.4/5.8/6.7/6.8 g / Net carbs: 2.8/2.2/5/3.1 g / Protein: 11.3/27.1/18/ 14.1 g / Fat: 34.6/38.4/22.2/25.6 g / Calories: 381/471/301/305 kcal / Macronutrient ratio: Calories from carbs (3/2/7/4%), protein (12/23/25/19%), fat (85/75/68/77%)

Image

Three-Cheese Crustless Mini Quiches

Image

These low-carb vegetarian quiches are surprisingly filling, and they’re super-portable, too: pop a couple into your lunchbox, or grab one as a snack as you’re running out the door. If you have time, though, they’re best served drizzled with homemade pesto and paired with a simple side salad.

1 tablespoon (15 g/0.5 oz) ghee or duck fat

1 large (150 g/5.3 oz) yellow onion, chopped

2 cloves garlic, minced

8.5 ounces (240 g) fresh spinach or chopped Swiss chard

1.1 pounds (500 g) ricotta cheese

1 cup (90 g/3.2 oz) finely grated Parmesan cheese

1 large egg

4 egg yolks

8.5 ounces (240 g) blue cheese, feta, or goat cheese, crumbled

Optional: 1 teaspoon (5 g/0.2 oz) basil pesto per quiche

Preheat the oven to 375°F (190°C, or gas mark 5). Grease a large saucepan (big enough to fit all the spinach) with the ghee. Heat over medium-high heat, add the onion, and cook for 6 to 8 minutes, or until lightly browned. Add the garlic and cook for 1 minute more. Add the spinach and cook for 1 to 2 minutes, stirring frequently, until wilted. Remove from the heat and set aside.

In a bowl, combine the ricotta, Parmesan, egg, and egg yolks. Spoon about 1 ounce (28 g) of the ricotta cheese mixture into each cup of a silicone muffin pan (or a regular muffin pan greased with ghee). Top each with a dollop of the spinach-onion mixture and about 1 tablespoon (15 g) of blue cheese. Finally, top each with the remaining ricotta cheese mixture and bake for 20 to 25 minutes, or until the quiches are set and the tops are lightly browned. Let the quiches cool for a few minutes before serving. Optionally, top each with homemade pesto. Store in the fridge to up to 5 days, or freeze for up to 6 months.

NUTRITION FACTS PER SERVING (1 MINI QUICHE):

Total carbs: 3.6 g / Fiber: 0.6 g / Net carbs: 3 g / Protein: 1.1 g / Fat: 17.7 g / Calories: 233 kcal

Macronutrient ratio: Calories from carbs (5%), protein (26%), fat (69%)

Image

Avocado-Stuffed Power Balls

Image

These spicy, allergy-friendly chorizo-beef meatballs hide chunks of electrolyte-rich avocado. They’re best served over a bed of cauliflower rice and kale, and doused in a homemade chimichurri sauce that takes just seconds to make.

Chimichurri:

1 large bunch (60 g/2.1 oz) fresh parsley

1/4 cup (15 g/0.5 oz) fresh oregano

4 cloves garlic, chopped

1 small (5 g/0.2 oz) red chile pepper, seeds removed

2 tablespoons (30 ml) apple cider vinegar or fresh lime juice

1/2 cup (120 ml) extra-virgin olive oil

1/2 teaspoon salt

1/4 teaspoon black pepper

Meatballs:

12.3 ounces (350 g) ground beef

5.3 ounces (150 g) Mexican chorizo or ground 20% fat pork

2 tablespoons (8 g/0.3 oz) chopped fresh parsley

1/2 teaspoon sea salt

1/2 medium (75 g/2.7 oz) avocado, chopped into 16 pieces

1 tablespoon (15 g/0.5 oz) ghee or duck fat

Cauliflower-Chard Rice:

1/2 recipe chimichurri sauce (above)

3 cups (360 g/12.7 oz) cauliflower rice

7.1 ounces (200 g) chopped Swiss chard or dark-leaf kale, stems removed

Sea salt and black pepper

TO MAKE THE CHIMICHURRI: Place all the ingredients in a blender and process until smooth.

TO MAKE THE MEATBALLS: In a bowl, combine the beef, chorizo, parsley, and salt. Mix until well combined. Using your hands, create 16 patties (about 32 g/1.1 oz each). Place a piece of avocado in the middle of each patty and wrap the meat around it until you create a meatball. Grease a large skillet with the ghee. Once hot, add the meatballs in a single layer. Cook for 2 minutes per side, turning with a fork until browned on all sides and cooked through. Remove from the heat.

TO MAKE THE CAULIFLOWER-CHARD RICE: Pour half of the chimichurri sauce into a large saucepan and heat over medium heat. Add the cauliflower rice and kale. Cook for 5 to 7 minutes, or until the kale is tender. Season with salt and pepper.

To assemble, place a quarter of the cauli-chard rice into a bowl, top with 4 meatballs, and serve with the remaining chimichurri sauce (about 3 tablespoons/45 ml per serving). Refrigerate the meatballs and cauliflower rice in an airtight container for up to 4 days, and refrigerate the chimichurri in an airtight container for up to 1 week.

NUTRITION FACTS PER SERVING (4 MEATBALLS + CAULI-KALE RICE + CHIMICHURRI):

Total carbs: 13.9 g / Fiber: 6.2 g / Net carbs: 7.6 g / Protein: 24.7 g / Fat: 59.6 g / Calories: 683 kcal

Macronutrient ratio: Calories from carbs (5%), protein (15%), fat (80%)

Image

Greek Keftedes Bowls

Image

This well-balanced Mediterranean meal is perfect for breaking your fast. It’s really nutritious and will keep you fuller for longer. Absolutely starving? Serve it with a slice of Garlic & Herb Focaccia!

Tzatziki:

1/2 medium (100 g/3.5 oz) cucumber

1 cup (250 g/8.8 oz) 5% full-fat yogurt

1 clove garlic, crushed

1 tablespoon (15 ml) fresh lemon juice

1/2 teaspoon fresh lemon zest

2 tablespoons (30 ml) extra-virgin olive oil

1 tablespoon (4 g/0.2 oz) chopped fresh dill

Sea salt and black pepper

Greek Salad:

1 small (150 g/5.3 oz) cucumber, grated

11/3 cups (200 g/7.1 oz) halved cherry tomatoes

1 small (75 g/2.6 oz) green pepper, sliced

1/2 small (30 g/1.1 oz) red onion, sliced

1/2 cup (75 g/2.6 oz) crumbled feta cheese

12 (36 g/1.3 oz) pitted black or green olives

1 teaspoon dried oregano

2 tablespoons (30 ml) extra-virgin olive oil

Meatballs:

1.1 pounds (500 g) ground lamb

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1/2 small (35 g/1.2 oz) yellow onion, finely chopped

2 cloves garlic, crushed

2 tablespoons (8 g/0.3 oz) chopped fresh parsley, or 2 teaspoons dried parsley

1 tablespoon (4 g/0.2 oz) chopped fresh oregano, or 1 teaspoon dried oregano

1 tablespoon (4 g/0.2 oz) chopped fresh mint, or 1 teaspoon dried mint

1 large egg

1/2 cup (50 g/1.8 oz) almond flour, or 21/2 tablespoons (20 g/0.7 oz) coconut flour

1 tablespoon (15 g/0.5 oz) ghee or duck fat

TO MAKE THE TZATZIK: Grate the cucumber into a bowl and drain any excess liquid. Add the yogurt, garlic, lemon juice, lemon zest, olive oil, and dill. Add salt and pepper to taste. Mix until combined. Cover and store in an airtight container in the fridge for up to 3 days.

TO MAKE THE SALAD: Place all the vegetables in a bowl. Add the feta, olives, and oregano. Drizzle with the olive oil.

TO MAKE THE MEATBALLS: In a bowl, combine all the ingredients for the meatballs. Using your hands, form the mixture into 20 meatballs (about 33 g/1.2 oz each). Grease a large skillet with ghee. Once hot, add the meatballs in a single layer. Cook for 2 minutes per side, turning with a fork until browned on all sides and cooked through. Remove from the heat.

To assemble, place a quarter of the Greek salad in a bowl, add 5 meatballs, and serve with tzatziki (about 1/3 cup/80 ml per serving). Refrigerate the meatballs and tzatziki in separate airtight containers for up to 4 days.

NUTRITION FACTS PER SERVING (5 MEATBALLS + 1/3 CUP/80 ML TZATZIKI + 1/4 GREEK SALAD):

Total carbs: 13.6 g / Fiber: 3.9 g / Net carbs: 9.7 g / Protein: 35.6 g / Fat: 60.7 g / Calories: 732 kcal

Macronutrient ratio: Calories from carbs (5%), protein (20%), fat (75%)

Bacon-Wrapped Beef Patties with “Chimiole”

Image

“Chimiole” isn’t as weird as it sounds: it’s a combination of chimichurri and guacamole. I created it when I had some leftover chimichurri sauce from a barbecue, plus loads of avocados. And guess what? The combination works so well that it’s been a favorite in my house ever since! And it’s the perfect side for these oven-baked, bacon-wrapped beef burgers.

Patties:

1 pound (450 g) ground beef

1/4 teaspoon black pepper

1/2 small (35 g/1.2 oz) yellow onion, finely chopped

1 clove garlic, crushed

16 slices (240 g/8.5 oz) thin-cut bacon (about 15 g/0.5 oz per slice)

“Chimiole”:

2 large (400 g/14.1) avocados, pitted and peeled

1 small (70 g/2.5 oz) yellow onion, finely chopped

11/3 cups (200 g/7.1 oz) chopped regular or cherry tomatoes

1/2 cup (120 ml) Chimichurri

Sea salt and black pepper

Optional: lettuce and freshly chopped vegetables such as tomatoes, bell peppers, or cucumber for serving

TO MAKE THE PATTIES: Preheat the oven to 400°F (200°C, or gas mark 6). Combine the beef, pepper, onion, and garlic in a bowl. Using your hands, form the mixture into 8 medium patties (about 60 g/2.1 oz each). Wrap each of the patties with 2 slices of bacon. Place on a baking tray lined with parchment paper. Bake for 25 to 30 minutes, or until the patties are golden brown.

TO MAKE THE “CHIMIOLE”: Place 1 avocado into a bowl and mash well with a fork. Add the onion, tomatoes, and chimichurri. Stir to combine. Dice the second avocado and mix it into the “chimiole,” but do not mash it. Season with salt and black pepper to taste.

Serve 2 patties with about 1 cup/240 g of the “chimiole.” Optionally, serve with lettuce and vegetables. To store, place the patties and “chimiole“ in separate airtight containers, and store in the fridge for up to 3 days.

NUTRITION FACTS PER SERVING (2 PATTIES + 1 CUP/240 G “CHIMIOLE”):

Total carbs: 14.9 g / Fiber: 8.8 g / Net carbs: 6.1 g / Protein: 30.5 g / Fat: 66.3 g / Calories: 768 kcal

Macronutrient ratio: Calories from carbs (3%), protein (16%), fat (81%)

Turkey Nuggets with Kale Slaw and Italian Dressing

Image

Ever wondered what to do with all those leftover broccoli stalks? Don’t throw them out: uUse them to make this tasty superfood slaw. Then serve it with crispy turkey nuggets and a creamy Italian dressing for a potassium-rich, induction-friendly meal.

Italian Dressing:

1/2 cup (110 g/3.9 oz) mayonnaise (shown here)

1/4 cup (58 g/2 oz) sour cream

1 tablespoon (15 g/0.5 oz) tomato paste

4 pieces (12 g/0.4 oz) sun-dried tomatoes, chopped

2 tablespoons (8 g/0.3 oz) chopped fresh herbs such as parsley, basil, or thyme

Sea salt and black pepper

Superfood Kale Slaw:

7.1 ounces (200 g) green cabbage

3.5 ounces (100 g) dark-leaf kale or baby kale

3 to 4 (100 g/3.5 oz) broccoli stalks, peeled or kohlrabi

1 small (70 g/2.5 oz) red onion, sliced

2 tablespoons (30 ml) fresh lemon juice

1/2 teaspoon celery seeds

2 tablespoons (8 g/0.3 oz) chopped herbs such as parsley, basil, or thyme

Sea salt and black pepper

Turkey Nuggets:

1.3 pounds (600 g) turkey leg (dark) meat

1 large egg, beaten

Pinch of sea salt and black pepper

11/2 cups (135 g/4.8 oz) finely grated Parmesan cheese

2 tablespoons (30 g/1.1 oz) ghee or duck fat

TO MAKE THE DRESSING: Combine all the ingredients in a small bowl. Set aside.

TO MAKE THE SLAW: Using your food processor’s slicing blade, thinly slice the cabbage, kale, and broccoli stalks (or kohlrabi), then place in a large mixing bowl. Add the red onion, lemon juice, celery seeds, and herbs. Add half of the prepared dressing and combine well. Season with salt and pepper to taste, and mix well again.

TO MAKE THE TURKEY NUGGETS: Slice the turkey into pieces about 1/2 inch (1 cm) thick. In a bowl, beat the egg with a pinch of salt and pepper. Place the Parmesan in a separate bowl. Dip each of the turkey pieces in the egg, then dip into the bowl with the Parmesan and roll to coat well. Heat a pan greased with the ghee over medium-high heat. Once hot, add the turkey nuggets, and fry until golden brown on both sides. Work in batches: do not overfill the pan. Use a rubber spatula to flip the turkey halfway through cooking, keeping as much of the Parmesan crust as possible on the nuggets. Serve the turkey nuggets with the slaw and the remaining dressing on the side.

NUTRITION FACTS PER SERVING (6 OZ/180 G NUGGETS + 3/4 CUP/150 G SLAW + 1/4 CUP/60 ML DRESSING):

Total carbs: 10.4 g / Fiber: 3.6 g / Net carbs: 6.8 g / Protein: 45.9 g / Fat: 54.2 g / Calories: 709 kcal

Macronutrient ratio: Calories from carbs (4%), protein (26%), fat (70%)

Image

Mexican Chicken Bowls

Image

Banish cravings and keto flu by making these potassium-rich, Mexican-inflected lunch bowls. Prepare them in advance for a quick-prep lunchbox solution that’ll keep you going all the way to dinnertime.

Marinated Chicken:

1.3 pounds (600 g) chicken breasts, cut into 11/2-inch (4-cm) pieces

2 tablespoons (30 ml) extra-virgin olive oil

1 tablespoon (15 ml) fresh lemon juice

1 tablespoon (15 ml) white wine vinegar

1 tablespoon (5 g/0.2 oz) dried oregano

1/2 teaspoon chipotle powder

1/2 teaspoon sea salt

1/4 teaspoon black pepper

Avocado-Feta Salsa:

3 tablespoons (45 ml) extra-virgin olive oil

2 tablespoons (30 ml) fresh lime juice

1 clove garlic, crushed

1 large (200 g/7.1 oz) avocado, diced

2 cups (300 g/10.6 oz) halved cherry or chopped regular tomatoes

1 small (60/2.1 oz) red onion, sliced

2 teaspoons dried oregano

2 tablespoons (8 g/0.3 oz) chopped cilantro or parsley

3/4 cup (113 g/4 oz) crumbled feta cheese or queso fresco

Sea salt and black pepper

1 tablespoon (15 g/0.5 oz) ghee or duck fat

1 head (200 g/7.1 oz) romaine, or any green lettuce

Optional: salsa verde for serving

TO MAKE THE CHICKEN: Place the chicken pieces in a bowl. Add the olive oil, lemon juice, vinegar, oregano, chipotle powder, salt, and pepper. Mix until well coated, cover, and let the chicken marinate in the fridge for at least 1 hour, or overnight.

TO MAKE THE AVOCADO-FETA SALSA: In a bowl, combine the olive oil, lime juice, and garlic. Place the avocado, tomatoes, onion, herbs, and cheese in a bowl, and pour over the prepared oil mixture. Season with salt and pepper to taste. Place in the fridge while you cook the chicken, or store covered for up to 2 days (but best served fresh).

Heat a large skillet greased with the ghee over medium-high heat. Add the marinated chicken pieces and cook until they are browned on all sides and cooked through, about 10 minutes. To serve, fill 2 to 3 lettuce leaves with some avocado-feta salsa and serve with the chicken and, optionally, salsa verde. Leftover chicken and salsa verde can be stored in an airtight container in the fridge for up to 4 days.

NUTRITION FACTS PER SERVING (CHICKEN + AVOCADO-FETA SALSA):

Total carbs: 13.5 g / Fiber: 6.8 g / Net carbs: 6.7 g / Protein: 38 g / Fat: 48.3 g / Calories: 635 kcal

Macronutrient ratio: Calories from carbs (4%), protein (25%), fat (71%)

Mackerel Fat Stacks

Image

These fish stacks are rich in omega-3 fatty acids, magnesium, and potassium, so they’re great for keto induction. Plus, even though they’re filling enough to act as a full meal, they’re a snap to make: you’ll be able to whip them up in less than fifteen minutes.

2 large (180 g/6.3 oz) portobello mushrooms

Sea salt and black pepper

1 tablespoon (15 g/0.5 oz) ghee or duck fat

2 medium (220 g/7.8 oz) smoked mackerel fillets, skin removed

1 small (50 g/1.8 oz) red onion, finely chopped

1/4 cup (60 g/2.1 oz) crème fraîche or sour cream

2 tablespoons (30 g/1.1 oz) mayonnaise (shown here)

1 tablespoon (15 ml) fresh lemon juice

1 small head (100 g/3.5 oz) green lettuce, such as butterhead

2 cups (60 g/2.1 oz) fresh spinach, arugula, or watercress

1/2 medium (100 g/3.5 oz) cucumber, peeled and sliced

1/2 medium (75 g/2.7 oz) avocado, pitted, peeled, and sliced

Clean the mushrooms with a damp paper towel. Remove the stems and reserve for another recipe (for instance, add them to an omelet or egg muffins, shown here). Season the mushrooms with salt and pepper. Place, bottom-side up, in a hot ovenproof pan greased with ghee. Cook for 1 to 2 minutes, then flip over. Cover with a lid and cook for 5 to 7 minutes more, or until tender. Turn the mushrooms bottom-side up and remove from the heat. Set aside.

Break the mackerel into small pieces. In a bowl, combine the mackerel, onion, crème fraîche, mayonnaise, and lemon juice. Season with salt and pepper to taste.

To assemble the stacks, divide the lettuce, spinach, and cucumber between 2 bowls. Top each with a portobello mushroom and add the mackerel mixture. Top with avocado and serve. The mackerel mixture can be stored in the fridge for up to 4 days. It’s best to assemble the salad just before serving, or the night before (drizzle the avocado with some lemon or lime juice to prevent browning).

NUTRITION FACTS PER SERVING (1 STACK):

Total carbs: 13.9 g / Fiber: 5.8 g / Net carbs: 8.1 g / Protein: 26.4 g / Fat: 51.3 g / Calories: 611 kcal

Macronutrient ratio: Calories from carbs (5%), protein (18%), fat (77%)

Image

California Sushi Wraps

Image

Every ingredient in these ten-minute rice-free sushi wraps is packed with goodness! Eggs are a fantastic source of quality protein and choline; seaweed is a great source of iodine; fatty salmon is high in omega-3s; and avocado provides heart-healthy monounsaturated fats.

2 large eggs

Salt and pepper

2 teaspoons (10 g/0.4 oz) ghee or duck fat, divided

2 nori sheets

4.2 ounces (120 g) smoked salmon

1 small (110 g/3.9 oz) avocado, pitted, peeled, and sliced

2 teaspoons (10 ml) fresh lemon juice

3 ounces (85 g) peeled cucumber, cut into matchsticks

2 tablespoons (30 g/1.1 oz) mayonnaise (shown here)

2 teaspoons (6 g/0.2 oz) sesame seeds

Crack one egg into a bowl. Season with salt. Whisk and then pour into a hot pan greased with 1 teaspoon (5 g/0.2 oz) of the ghee. Cook over medium-high heat for about a minute, or until the top is firm and opaque. Transfer to a plate (don’t worry too much if the shape of the omelet isn’t perfectly round). Repeat for the second egg, greasing the pan with the remaining 1 teaspoon (5 g/0.2 oz) ghee before cooking the second egg. When done, cut each omelet in half. Cut the nori sheets in half. To assemble, top each of the nori halves with half an omelet and a quarter each of the smoked salmon, avocado slices, lemon juice, cucumber, mayonnaise, and sesame seeds. Using your hands, tightly roll each wrap into a cone shape, starting from the bottom left corner. Wet the edges of the seaweed to seal. Repeat with the remaining nori wraps. Eat immediately or store in the fridge for up to a day. The nori sheets get soft quickly, so if you prefer the wraps crispy, assemble them just before serving.

NUTRITION FACTS PER SERVING (2 WRAPS):

Total carbs: 7.9 g / Fiber: 5.2 g / Net carbs: 2.8 g / Protein: 20.2 g / Fat: 34.5 g / Calories: 413 kcal

Macronutrient ratio: Calories from carbs (3%), protein (20%), fat (77%)

Image

Keto Power Bars

Image

Sometimes—and especially if you’re on the go all day—you just want to grab a quick bar for lunch. It’s best to make your own, because most store-bought options either contain too much protein and too little fat, or are high-fat options that melt at room temperature. None of that is an issue with these nutty, chocolaty beauties, though!

11/4 cups (124 g/4.4 oz) pecan halves

1/2 cup (60 g/2.1 oz) coconut flour

1/4 cup (38 g/1.3 oz) whole chia seeds

1/2 cup (80 g/2.8 oz) powdered erythritol or Swerve

1 cup (100 g/3.5 oz) collagen powder (see here for alternatives)

1 teaspoon vanilla powder, or 1 tablespoon sugar-free vanilla extract

1 teaspoon ground cinnamon

3 ounces (85 g) unsweetened chocolate

3 ounces (85 g) cacao butter

1/2 cup (120 g/4.2 oz) almond butter or sunflower seed butter

1 teaspoon sugar-free maple extract

Chop most of the pecan halves, reserving a few for topping. Combine the chopped pecans, coconut flour, chia seeds, erythritol, collagen powder, vanilla, and cinnamon in a bowl. Melt the unsweetened chocolate and cacao butter in a double boiler, or in a heatproof bowl placed over a small saucepan filled with 1 cup (235 ml) of water, placed over medium heat. Once melted, carefully remove the bowl from the saucepan. Mix in the almond butter, maple extract, and the dry ingredients. Combine well with a spatula until you have created a cookie dough–like mixture. Transfer the dough to an 8 × 8-inch (20 × 20-cm) parchment-lined pan or silicone pan. Top with the reserved pecan halves. Refrigerate for about 1 hour, or until set and ready to slice. Create bars by cutting the mixture into 6 rows by 2 columns. Store in an airtight container at room temperature for up to 2 weeks.

NUTRITION FACTS PER SERVING (1 BAR):

Total carbs: 8.9 g / Fiber: 5.7 g / Net carbs: 3.2 g / Protein: 10.3 g / Fat: 27.3 g / Calories: 326 kcal

Macronutrient ratio: Calories from carbs (4%), protein (14%), fat (82%)

Image

Vegetable Rose Pie

Image

This beautifully keto pie is made with low-carb vegetable ribbons in place of high-carb potato and carrot. And a little goes a long way: mascarpone and pesto are high in fat, so you won’t need a large slice to feel full.

Crust:

11/2 cups (150 g/5.3 oz) almond flour

1 cup (90 g/3.2 oz) grated Parmesan cheese

1 large egg

2 tablespoons (30 g/1.1 oz) butter

Filling:

3 medium (600 g/1.3 oz) zucchini (use green and yellow for a “rainbow” effect)

1 large (400 g/14.1 oz) eggplant

1 tablespoon (15 ml) fresh lemon juice

1 tablespoon (15 ml) melted ghee

Sea salt and black pepper

1 cup (240 g/8.5 oz) mascarpone cheese

1/2 cup (125 g/4.4 oz) basil pesto

1 cup (120 g/4.2 oz) grated Swiss cheese

1/3 cup (30 g/1.1 oz) grated Parmesan cheese

2 large eggs

1 tablespoon (15 ml) extra-virgin olive oil

Fresh basil or thyme for garnish

TO MAKE THE CRUST: Preheat the oven to 350°F (175°C, or gas mark 4). Place all the ingredients for the crust in a bowl, and mix until well combined. Press into a pie pan toward the edges to create a bowl shape so that the pie can hold the filling. The edges should be at least 11/4 inches (3 cm) tall. Bake for 10 to 12 minutes, or until golden brown. Watch it carefully, because almonds can burn easily.

TO MAKE THE FILLING: Slice the zucchini into long, thin ribbons. Do the same for the eggplant, then halve the ribbons lengthwise to create thinner ribbons. Lay the zucchini and eggplant ribbons on baking trays lined with parchment paper. Drizzle with the lemon juice and brush with the melted ghee. Season with salt and pepper. When the crust is ready, remove from the oven and cool on a rack. Increase the temperature to 400°F (200°C, or gas mark 6), and bake the ribbons for 15 to 18 minutes, until soft. Remove from the oven and let them cool down for a few minutes.

Place the mascarpone, pesto, Swiss cheese, Parmesan, eggs, and salt and pepper to taste into a bowl, and mix until well combined. Spoon the filling into the prepared crust.

Reduce the temperature to 300°F (150°C). Stack 2 slices of zucchini and eggplant on top of each other. Starting from one end, roll the stack into a spiral and press it into the filling so that it stands up in the center of the pie. Create a layer from another three vegetable slices and wrap these stacks around the spiral in the center. Repeat until the pie is complete: you will have created a rose effect and very little of the filling will be visible. Bake for 35 to 40 minutes, until the filling has set. Remove from the oven and let it cool down for 15 minutes. Drizzle with the olive oil and garnish with fresh herbs. Serve warm or cold. Store refrigerated for up to 5 days.

NUTRITION FACTS PER SERVING (1 SLICE):

Total carbs: 7.4 g / Fiber: 3 g / Net carbs: 4.4 g / Protein: 13.3 g / Fat: 32 g / Calories: 361 kcal

Macronutrient ratio: Calories from carbs (5%), protein (15%), fat (80%)

..................Content has been hidden....................

You can't read the all page of ebook, please click here login for view all page.
Reset
18.206.13.112