Spinach-Feta Egg Skillet (Day 2 — Breakfast)
Sign in to rate this recipe
Make this recipe your way, free
Chef Keto can adjust it for your diet, swap ingredients or change the servings. Free account, no credit card.
Ingredients
Instructions
- 1
Heat oil in a small skillet over medium. Sauté shallot 1–2 minutes until softened.
- 2
Add spinach and cook until wilted, ~1 minute. Season with salt and pepper.
- 3
Make two wells, crack eggs into them, reduce heat to low, cover and cook until whites set and yolks done to preference (about 4–6 minutes).
- 4
Sprinkle feta and parsley on top and serve.
- 5
Mix tuna, avocado, yogurt/mayo, lemon juice, onion, salt and pepper gently.
- 6
Spoon mixture into lettuce leaves, fold and eat.
- 7
Heat oil in a skillet over medium-high. Add asparagus, season, and sauté 3–4 minutes until tender-crisp. Remove and set aside.
- 8
Melt butter in same skillet, add garlic and red pepper flakes, cook 20–30 seconds.
- 9
Add shrimp, cook 1–2 minutes per side until opaque. Return asparagus, add lemon juice, toss, and season.
- 10
Garnish with parsley and serve.
- 11
Stir almond butter into yogurt, top with chopped almonds, cinnamon, and optional berries.
- 12
Preheat oven to 375°F (190°C). Lightly sauté zucchini and cauliflower in oil 3–4 minutes until softened.
- 13
Whisk eggs, cheese, oregano, salt and pepper. Pour over veggies in an oven-safe skillet or ramekin.
- 14
Bake 12–15 minutes until set. Cool slightly and serve.
- 15
Heat olive oil in skillet over medium-high. Add beef, break up and brown ~4–5 minutes. Drain excess fat if desired.
- 16
Add garlic, ginger, mushrooms and cook 1 minute. Add cabbage, tamari, sesame oil; sauté until cabbage softens ~3–4 minutes.
- 17
Adjust seasoning and garnish with green onion.
- 18
Preheat oven to 425°F (220°C). Toss green beans with oil, salt and pepper on a small sheet pan.
- 19
Rub chicken with oil, lemon, herbs, salt and pepper. Place on pan alongside beans, skin-side up.
- 20
Roast 25–30 minutes until chicken reaches 165°F and skin is crispy. Let rest 3 minutes before serving.
- 21
Fill celery with almond butter and top with chia seeds if desired.
Backstory/nutritional insight: Fast, protein-rich skillet to stabilize appetite and complement metformin—minimal carbs, leafy greens, and moderate fat.
Backstory/nutritional insight: Lean protein and monounsaturated fats for satiety with minimal carbs.
Garlic-Butter Shrimp with Asparagus (Day 2 — Dinner)
Backstory/nutritional insight: Quick seafood dinner with lean protein and fibrous asparagus—omega-3s and minimal carbs.
Almond-Cinnamon Yogurt Bowl (Day 2 — Snack)
Zucchini-Cauliflower Frittata (Day 3 — Breakfast)
Backstory/nutritional insight: Bake-and-forget breakfast that’s high in protein, fiber-rich veggies, and portable.
Beef & Cabbage Stir-Fry (Day 3 — Lunch)
Backstory/nutritional insight: Iron-rich beef and cruciferous cabbage for satiety and minimal carbs.
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.
