Hi everyone! First of all, thank you all for viewing my Instagram posts and following along with my keto challenge videos. I wholeheartedly appreciate it. Below, you can see what I ate daily. In addition, there are some quick and easy recipes to keep you on track. Enjoy!
Chloe’s Keto Challenge Daily Food Log
August 22nd-27th, 2021
Date Food Net Carb Calories Fat Protein
Aug.22 Coffee with cream 1 30 1.5 0.5
Smoothie bowl 4 470 28 39
La Tortilla wrap w/gouda slices 3 260 14 15
Coconut chicken curry soup 4 247 21.7 50.9
Progressive Vegeseas 1 20 0 3
Seasoned Almonds 1.9 200 18.1 7.8
Penne pasta with shrimp 2.5 360 14 29.1
Brownie with raspberries 1.4 275 40 2.9
Total: 18.8 grams 1862 137.3 g 148.2 g
Recipe: Smoothie Bowl
1. In a 500ml mason jar, combine 1.5 tbsp Prana Chia and Flax, 1.5 tbsp of Advantage Health Acai powder, 3 tbsp hemp hearts, and one scoop (35 grams) of Progressive Whey, MCT + collagen powder.
2. On the day of use, mix with 250 ml of water, shake, and go.
Makes: 1 serving
A quick tip: To make the flax and chia seeds easier to digest, grind the seeds up with a mortar and pestle (or coffee grinder) until the seeds are grounded. Remember to keep grounded seeds in the fridge to keep the oils from getting rancid.
Need an extra crunch? Replace hemp seeds with slivered almonds.
Coconut Chicken Curry Soup
1. In a large skillet on medium heat, pan-fry chopped up 100 grams of chicken breasts and portobello mushroom with avocado oil.
2. While it's cooking, boil 2.5 cups of water, once boiled mix in a measuring bowl with 2 tbsp of Cha Coconut Whip, 2 tbsp of a curry spice blend, and 2 tbsp of Organika Beef Broth.
3. Add two cloves of chopped garlic and two celery stalks to the skillet. Once fully cooked, combine the broth and 2 cups of spinach to the skillet.
Makes: 2 servings
Add a side of half quesadilla, using a La Tortilla Protein wrap and two slices of gouda cheese, for extra protein!
Date Food Net Carb Calories Fat Protein
Aug.23 Coffee with cream 1 30 1.5 0.5
Smoothie bowl 4 470 28 39
Penne pasta with shrimp 2.5 360 14 29.1
Seasoned Almonds 1.9 200 18.1 7.8
Progressive Vegeseas 1 20 0 3
Organika Fav cookies choco chip 2 150 14 4
Salmon fillet w/cauliflower + alfalfa 4.6 366 16.6 46.1
Brownie with Fatso peanut butter 1.4 355 39.8 5.2
Total: 18.4 g 1951 132.2 g 134.7 g
Seasoned Almonds
1. Preheat the oven to 325 F and line the baking sheet with parchment paper.
2. In a bowl, combine 2 tsp of avocado oil, 1 tsp cayenne pepper, 1 tbsp of nutritional yeast, 1 tsp black pepper, and 1 tbsp of lime juice.
3. Mix 1 cup of raw almonds in the bowl of the spice mix.
4. Lay the seasoned almonds on the baking sheet, spread out evenly on, and place in the oven.
5. Bake for 5-15 minutes until dry. Keep an eye out to ensure they don't burn!
6. Remove from oven and cool before putting into a container. Makes: 3 servings
Penne Pasta with Shrimp
1. On medium heat, melt 4 tsp of butter with herbal salt into a pan. Add 200 grams of shrimp.
2. Rinse Better for You Penne pasta and add the whole package to the pan.
3. Add two cups of spinach and top with 15 grams of parmesan cheese per bowl.
Makes: 2 servings
Date Food Net Carb Calories Fat Protein
Aug.24 Coffee and cream with collagen 1 30 1.5 10.5
Progressive Whey, MCT + collagen 2 140 3 25
Carbonaut, Fatso PB + raspberries 4.8 186 11.6 9.8
Smoked herring, gouda + spinach 2.5 400 41.7 50
Progressive Vegeseas 1 20 0 3
2 Egg cups w/ zucchini + parmesan 5.6 634 48.2 35.9
Brownie 0.3 265 31.8 2.1
Baobab powder with water 0 45 0 0.5
Total: 17.2 g 1720 137.8 g 136.8 g
Bacon Egg Cups
1. Preheat the oven to 400 F.
2. Coat 6 molds of the muffin tin with butter or oil.
3. Pan-fry six pieces of bacon until medium cooked (not raw but still flexible).
4. Curl one piece of bacon around each muffin mold.
5. Crack an egg in each muffin tin and top with black pepper and 1 tsp green onion for each.
6. Bake for 10-15 minutes. Or until it reached your desired yolk consistency.
Makes: 6 egg cups (approx. three servings)
Simple Fudgey Brownies
1. Preheat the oven to 350 F and coat the sides of a loaf pan with coconut oil or butter.
2. Combine dry ingredients in a medium-sized bowl: 1/2 cup of cocoa powder, 1 cup of Bob's Red Mill Hazelnut flour, 1/2 tsp of baking powder, and 1/4 tsp of Himalaya salt.
3. In a separate bowl, combine 1/2 cup of melted butter, two large eggs, 1 tsp vanilla extract, 1/4 cup of Lakanto Monkfruit sweetener.
4. Add the wet ingredients into the dry ingredients bowl and blend till smooth.
5. Place in the oven for 12-15 minutes.
6. Once fully cooked, remove from oven, set aside to cool, and cut into six pieces.
Makes: 6 servings
Hot tip: Pop them in the microwave for 15-20 seconds to make them nice and gooey. Yum!
Bonus: Top it off with Fatso Peanut butter for a protein-rich sauce!
Date Food Net Carb Calories Fat Protein
Aug.25 Coffee and cream with collagen 1 30 1.5 10.5
Progressive Whey, MCT + collagen 2 140 3 25
2 bacon egg cups with avocado 4.4 310 22.5 28.2
Salmon with cauliflower 4.5 343 16.1 44.1
Ground beef, zucchini + gouda 4.4 525 34.2 49.7
Progressive Vegeseas 1 20 0 3
Two brownies 0.5 530 63.6 4.2
Total: 17.8 g 1898 140.9 g 164.7 g
Baked Salmon with Alfalfa + Cauliflower*
1. Preheat oven to 400 F.
2. On a baking sheet lined with parchment paper, lay the salmon fillet on it and spread 1 tbsp of mayonnaise and 1 tsp of mustard evenly with a knife.
3. Then sprinkle on 1 tsp of capers.
4. Place the baking sheet in the oven and bake for 15-20 minutes. Or until fully cooked.
5. In a frying pan, cook 200 grams of cauliflower in 2 tsp of butter.
6. Once cooked, lay 50 grams (approx. half the container) of alfalfa sprouts on a plate, and place half of the fillet on top. Take half
the roasted cauliflower and save the rest
Makes: 2 servings
* Note: the picture above is what I had on Monday, Aug. 23rd. Wednesday, Aug. 25th salmon meal was without the alfalfa sprouts.
Picture of breakfast: Bacon Egg cups and avocado. It is too pretty not to share!
Date Food Net Carb Calories Fat Protein
Aug.26 Coffee and cream with collagen 1 30 1.5 10.5
Smoothie bowl 4 470 28 39
Pesto Cauliflower with bacon 8 420 57.8 31.7
Seasoned Almonds 1.9 200 18.1 7.8
Organika Fav cookies dbl choco 2 150 14 4
Progressive Vegeseas 1 20 0 3
Greek pasta with lamb steak 3.5 510 43.3 36.5
Brownie with Fatso peanut butter 1.4 355 39.8 5.2
Total: 22.8 g 2155 202.5 g 137.7 g
Greek Pasta with Lamb Steak
1. Thinly slice a 300-gram lamb steak. Saute in a skillet with 4 tsp of melted butter on medium heat. Cover with a lid to keep the lamb from drying out.
2. Once the lamb is fully cooked, add one cup of sliced grape tomatoes and 60 grams of feta cheese to the skillet.
3. Rinse one package of Nu Pasta (210 grams) and add it to the skillet.
4. Melt 1-1.5 oz of full-fat cream cheese to create a creamy sauce.
5. Turn heat to low and add 3 cups of Organic Girl Super Spinach until just cooked. Then turn off the heat and add herbal salt if needed.
Makes: 2 servings
Date Food Net Carb Calories Fat Protein
Aug.27 Coffee and cream with collagen 1 30 1.5 10.5
Two bacon egg cups with avocado 4.4 310 22.5 28.2
Greek Nu pasta with lamb steak 3.5 510 43.3 36.5
Organika Fav cookies choco chip 2 150 14 4
Progressive Vegeseas 1 20 0 3
Baobab powder with water 0 45 0 0.5
Pesto Cauliflower with bacon 8 420 57.8 31.7
Total: 19.9 g 1612 148.3 g 120.8 g
Cauliflower Pesto Supreme
1. On medium heat, add three slices of bacon to a large pan.
2. Once cooked, add 200 grams of cauliflower, one cup of sliced oyster mushrooms, and one cup of grape tomatoes.
3. After fully cooked, turn off the heat and add 60 grams (or eight tablespoons) of pesto sauce.
4. Top with 30 grams of feta, some black pepper, and a side of 6 green olives.
Makes: 2 servings
I hope this blog post has inspired you to obtain a happy and healthy lifestyle! If you've tried out this diet, please feel free to comment with any suggestions or follow-up questions.
I look forward to hearing from you. Until then, stay well.
Chloe