Ingredients: 2.0 oz boneless, skinless chicken breasts, 4 large romaine lettuce leaves 2 tablespoons grated Parmesan cheese 1/4 cup Caesar dressing (sugar-free) 1/4 cup cherry tomatoes 1/4 cup diced red onion 1/4 cup chopped cucumber 1/4 cup black olives, sliced 2 teaspoons of avocado oil or olive oil Directions: • Place one lettuce leaf on a clean surface • Layer the grilled chicken slices on top of the lettuce leaf • Sprinkle the Parmesan cheese over the chicken • Drizzle with Caesar dressing • Add cherry tomatoes, red onion, cucumber, and black olives on top • Season with salt and pepper • Roll up the lettuce leaf and secure with a toothpick Makes 1 wrap Nutrition facts: - Calories: ~570 kcal - Protein: ~34 g - Fat: ~43 g - Carbohydrates: ~14 g - Fiber: ~5 g - Net Carbs: ~9 g Created by Danine Hayes, RDN ©MYKETOWEIGH
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INGREDIENTS:
• 2 large eggs • 1/4 cup almond butter • 1/2 cup coconut oil • Chocolate flavored stevia or monk fruit • 1 teaspoon vanilla extract • 1 tablespoon cinnamon • 1/4 cup cocoa powder unsweetened • 1⁄2 teaspoon baking powder • 1⁄2 teaspoon salt • 1 cup zucchini, grated • 1/4 cup sugar free chocolate chips INSTRUCTIONS: 1. Preheat the oven to 350F degrees. 2. Line a muffin tin with 12 mini parchment paper muffin liners (preferably) 3. In a large mixing bowl, add the peanut butter, coconut oil, sweetener, eggs and vanilla. Beat well to combine. 4. Add the cocoa, cinnamon, salt and coca baking powder. Mix well. 5. Add the grated zucchini and chocolate chips. Fold through thoroughly. 6. Bake for 25 to 30 minutes until the muffins are firm. 7. Allow to cool before serving. 8. Makes 12 mini muffins NUTRITION FACTS: Serving: 1 muffin Calories: 160kcal Net Carbohydrates: 3.6 g Protein: 2.5g Fat: 15.6g Ratio: 2.5:1 Created by Danine Hayes, RDN ©MYKETOWEIGH Ingredients: Makes 3 muffins
1 cup almond flour 1/4 cup coconut flour 1/4 cup unsweetened shredded coconut 2 tsp baking powder 1/4 tsp salt 4 large eggs 1/4 cup coconut oil, melted 1/4 cup unsweetened almond milk Monk fruit or stevia for sweetness 1 tsp vanilla extract Directions: • Preheat the oven to 350°F and line a muffin tin with paper liners. • In a large bowl, mix together the almond flour, coconut flour, shredded coconut, baking powder, and salt. • In a separate bowl, whisk the eggs, coconut oil, almond milk, erythritol or stevia, and vanilla extract until well combined. • Pour the wet ingredients into the dry ingredients and stir until just combined. • Scoop the batter into the prepared muffin tin, filling each cup about 3/4 full. • Bake for 20-25 minutes, or until the muffins are golden and a toothpick Nutrition Facts: • Total Calories: 543 kcal • Total Protein: 17.7g • Total Fat: 49g • Total Net CHO:6.5 g • Total Fiber: 9 g Created by Danine Hayes, RDN ©MYKETOWEIGH Ingredients:
4 oz dark chicken meat, grilled and sliced thigh 1⁄2 Tablespoon Coconut oil 1 Cup Romaine Lettuce 3⁄4 Avocado 1⁄2 Cup Cucumber, sliced 1⁄4 Cup Tomato Sliced or Diced 1 Tablespoon Chopped Red Onion 1 Teaspoon Lemon Juice 1 Teaspoon Olive Oil 2 Tablespoons Grated Parmesan Cheese Nutritional Facts: Calories: 525 kcals Protein: 25 grams Total Carbohydrates: 16 grams Dietary Fiber: 9 grams Net Carbohydrates: 7 grams Total Fat: 42 grams Directions: • In a large salad bowl, combine the Romaine lettuce, sliced cucumber, sliced tomato, sliced avocado, and grilled chicken. • Combine lemon juice, olive oil, and a pinch of salt and pepper. Blend to make the salad dressing. • Pour the salad dressing over the salad and toss until well coated. • Sprinkle the grated Parmesan cheese on top of the salad. • Serve immediately and enjoy! Created by Danine Hayes, RDN ©MYKETOWEIGH Ingredients:
4 cups chopped Romaine lettuce 4 hard-boiled eggs, sliced 3 slices of cooked and chopped bacon 1/2 avocado 1/4 cup grated Parmesan cheese 1/4 cup cherry tomatoes, halved 1/4 cup sliced cucumber 1/4 cup sliced red onion 2 tablespoons olive oil 2 tablespoons lemon juice 1 teaspoon Dijon mustard 1 clove garlic, minced Salt and pepper to taste Nutrition Facts: - Calories: 470 kcal - Fat: 37g - Carbohydrates: 14g - Fiber: 7g Directions: 1. In a large salad bowl, combine the chopped Romaine lettuce, sliced hard-boiled eggs, chopped bacon, sliced avocado, grated Parmesan cheese, halved cherry tomatoes, sliced cucumber, and sliced red onion. 2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper to make the dressing. 3. Drizzle the dressing over the salad ingredients in the salad bowl. 4. Toss the salad gently to coat all the ingredients evenly with the dressing. 5. Serve the salad immediately as a delicious and nutritious meal or side dish. Enjoy your flavorful and refreshing salad! Created by Danine Hayes, RDN Myketoweigh.weebly.com Ingredients
• 2 boneless, skinless chicken breast • 1/4 cup almond flour • 1/4 cup grated parmesan cheese • 1/4 cup chopped almonds • 1 egg • 1 tablespoons heavy whipping cream • 1 tsp garlic powder • Salt and pepper to taste • 4 cups mixed greens • 1/2 cup cherry tomatoes • 1/4 cup sliced cucumber • 1/4 cup red onion, thinly sliced • 1/4 cup crumbled feta cheese • 1/4 cup olive oil • 2 tbsp balsamic vinegar • 1 tsp dijon mustard Makes 2 servings, approximately 500 cals, 10 g Net CHO, 38 g FAT, 24 g Pro • Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper. • In a shallow bowl, mix almond flour, parmesan cheese, chopped almonds, garlic powder, salt, and pepper. • In another shallow bowl, beat the egg and add heavy whipping cream. • Dip each chicken breast in the beaten egg, then coat with the almond flour mixture, making sure it's well covered. • Place the coated chicken on the prepared baking sheet and bake for 25-30 minutes, or until the chicken is cooked through and the coating is golden brown. • While the chicken is cooking, prepare the salad by combining the mixed greens, cherry tomatoes, cucumber, red onion, and feta cheese in a large bowl. • In a small bowl, whisk together the olive oil, balsamic vinegar, dijon mustard, salt, and pepper to make the dressing. • Once the chicken is cooked, let it cool for a few minutes, then slice it into strips. • Divide the salad onto plates, top with the sliced chicken, and drizzle with the balsamic dressing. • Enjoy your nutty ketogenic lunch! Created by Danine Hayes, RDN ©MYKETOWEIGH |