SafePlates

Ingredients

• 4 large eggs
• 1/2 cup (120ml) heavy cream
• 2 oz (60g) cheddar cheese, shredded
• 2 tbsp (30g) butter
• 6 oz (170g) smoked salmon
• 2 cups (60g) baby spinach
• 1 medium avocado
• 8 oz (225g) chicken breast
• 2 tbsp (30ml) olive oil
• 1 cup (150g) cherry tomatoes
• 2 cups (60g) mixed salad greens
• 1/4 cup (60ml) ranch dressing (sugar-free)
• 6 oz (170g) ground beef
• 1/2 cup (50g) shredded mozzarella cheese
• 1/2 cup (120ml) unsweetened almond milk
• 1 tbsp (15g) cream cheese
• 1/2 cup (60g) broccoli florets
• 1/2 cup (60g) cauliflower florets
• 2 tbsp (30g) mayonnaise
• 1 tbsp (15ml) lemon juice
• Salt and pepper to taste

Instructions

1. Day 1 Breakfast: Keto Omelette. Whisk 2 eggs with 2 tbsp (30ml) heavy cream, salt, and pepper. Melt 1 tbsp (15g) butter in a nonstick pan over medium heat. Pour in the egg mixture, cook until almost set, then add 1 oz (30g) cheddar cheese and 1 cup (30g) spinach. Fold and cook until cheese melts. Serve with half an avocado.
2. Day 1 Lunch: Smoked Salmon Salad. Arrange 3 oz (85g) smoked salmon, 1 cup (30g) mixed salad greens, 1/2 cup (75g) cherry tomatoes (halved), and the remaining half avocado on a plate. Drizzle with 1 tbsp (15ml) olive oil and 1 tbsp (15ml) lemon juice. Season with salt and pepper.
3. Day 1 Dinner: Grilled Chicken with Broccoli. Season 4 oz (115g) chicken breast with salt and pepper. Heat 1 tbsp (15ml) olive oil in a skillet over medium-high heat. Cook chicken for 5-6 minutes per side until cooked through. Steam 1/2 cup (60g) broccoli florets until tender. Serve chicken with broccoli and 1 tbsp (15g) mayonnaise.
4. Day 2 Breakfast: Keto Scrambled Eggs. Whisk 2 eggs with 2 tbsp (30ml) heavy cream, salt, and pepper. Melt 1 tbsp (15g) butter in a pan, add eggs, and scramble gently. Top with 1 oz (30g) cheddar cheese.
5. Day 2 Lunch: Chicken Salad Bowl. Slice 4 oz (115g) cooked chicken breast. Toss with 1 cup (30g) mixed salad greens, 1/2 cup (75g) cherry tomatoes, and 2 tbsp (30ml) ranch dressing. Serve with 1 oz (30g) smoked salmon on the side.
6. Day 2 Dinner: Keto Beef & Veggie Skillet. Brown 6 oz (170g) ground beef in a skillet over medium heat. Add 1/2 cup (60g) cauliflower florets and cook until tender. Stir in 1/2 cup (120ml) unsweetened almond milk and 1 tbsp (15g) cream cheese. Simmer until thickened. Top with 1/2 cup (50g) shredded mozzarella cheese and let melt before serving.

Tip

Stay hydrated and adjust portion sizes to your personal calorie needs. Feel free to swap in other keto-friendly vegetables or proteins as desired.