Instructions

1. Heat oil in a skillet over medium-high. Add asparagus, season, and sauté 3–4 minutes until tender-crisp. Remove and set aside.
2. Melt butter in same skillet, add garlic and red pepper flakes, cook 20–30 seconds.
3. Add shrimp, cook 1–2 minutes per side until opaque. Return asparagus, add lemon juice, toss, and season.
4. Garnish with parsley and serve.

Flavor profile Buttery garlic with bright lemon and tender asparagus.

Keto-friendly explanation Low-carb, high-protein, moderate fat—favorable with metformin.

Almond-Cinnamon Yogurt Bowl (Day 2 — Snack)

Ingredients (serves 1)

• 1/2 cup plain Greek yogurt (full-fat) or unsweetened dairy-free yogurt
• 1 tbsp almond butter
• 1 tbsp chopped raw almonds
• 1/4 tsp cinnamon
• Optional: few raspberries (limit to 4–6 for lower carbs)

Instructions

1. Stir almond butter into yogurt, top with chopped almonds, cinnamon, and optional berries.

Keto-friendly explanation Protein-plus-healthy-fat snack with low net carbs.

A solid set of metformin-friendly keto meals worth sharing. Publish them so the keto community can enjoy them too.

Zucchini-Cauliflower Frittata (Day 3 — Breakfast)

Backstory/nutritional insight: Bake-and-forget breakfast that’s high in protein, fiber-rich veggies, and portable.

Ingredients (makes 1 serving)

• 3 large eggs
• 1/2 cup riced cauliflower (lightly cooked or thawed)
• 1/2 small zucchini, thinly sliced
• 2 tbsp grated Parmesan or nutritional yeast
• 1 tbsp olive oil
• Salt, pepper, and 1/4 tsp dried oregano

Instructions

1. Preheat oven to 375°F (190°C). Lightly sauté zucchini and cauliflower in oil 3–4 minutes until softened.
2. Whisk eggs, cheese, oregano, salt and pepper. Pour over veggies in an oven-safe skillet or ramekin.
3. Bake 12–15 minutes until set. Cool slightly and serve.

Flavor profile Lightly nutty Parmesan with tender summer veg.

Keto-friendly explanation Low-carb and protein-rich—steady energy with metformin.

Beef & Cabbage Stir-Fry (Day 3 — Lunch)

Backstory/nutritional insight: Iron-rich beef and cruciferous cabbage for satiety and minimal carbs.

Ingredients (serves 1)

• 5–6 oz ground beef (85% lean)
• 1 cup shredded green cabbage
• 1/4 cup sliced mushrooms (optional)
• 1 tbsp tamari or coconut aminos (low-sodium)
• 1 tsp sesame oil (optional)
• 1 tsp olive oil
• 1 garlic clove, minced
• 1 tsp grated ginger (optional)
• Salt and pepper
• 1 tbsp sliced green onion for garnish

Instructions

1. Heat olive oil in skillet over medium-high. Add beef, break up and brown ~4–5 minutes. Drain excess fat if desired.
2. Add garlic, ginger, mushrooms and cook 1 minute. Add cabbage, tamari, sesame oil; sauté until cabbage softens ~3–4 minutes.
3. Adjust seasoning and garnish with green onion.

Flavor profile Savory umami with light sesame/soy notes.

Keto-friendly explanation Low-carb, high-protein, and filling—compatible with metformin.

Baked Lemon-Herb Chicken Thighs with Green Beans (Day 3 — Dinner)

Backstory/nutritional insight: Skin-on thighs provide satisfying fats and protein; green beans add fiber with low carbs.

Ingredients (serves 1)

• 1 bone-in, skin-on chicken thigh (~6 oz)
• 1 tsp olive oil
• 1 tsp lemon juice and 1/4 tsp zest
• 1/2 tsp dried thyme or rosemary
• Salt and pepper
• 1 cup green beans, trimmed
• 1 tsp olive oil (for beans)

Instructions

1. Preheat oven to 425°F (220°C). Toss green beans with oil, salt and pepper on a small sheet pan.
2. Rub chicken with oil, lemon, herbs, salt and pepper. Place on pan alongside beans, skin-side up.
3. Roast 25–30 minutes until chicken reaches 165°F and skin is crispy. Let rest 3 minutes before serving.

Flavor profile Crispy, herb-scented chicken with bright lemon and crisp-tender green beans.

Keto-friendly explanation Moderate fats and high protein with low carbs—metformin-friendly.

Celery Sticks with Almond Butter (Day 3 — Snack)

Ingredients (serves 1)

• 3–4 celery sticks
• 2 tbsp almond butter
• Optional: sprinkle of chia seeds

Instructions

1. Fill celery with almond butter and top with chia seeds if desired.

Keto-friendly explanation Low-carb crunch with healthy fats and modest protein.

A solid set of metformin-friendly keto meals worth sharing. Publish them so the keto community can enjoy them too.