Super Simple Scallops

Scallops are my favorite food, I love them just seasoned with some salt and pepper. They are super fast and easy to make. Pairs well with a buttery chardonnay like Buttercream.

Makes 1 Serving, Nutrition Information per serving: 320 calories, 4g Net Carbs, 4g Fat, 68g Protein

(Note: I do not include the butter in the nutrition info since it stays in the pan after scallops are cooked)

Ingredients:

  • 16oz. Raw Sea Scallops (I use Butcher Box)
  • 3 Tbsp Butter
  • Salt and Pepper to taste

Directions:

  • Use a medium size frying pan set on med/high heat
  • Melt butter in pan until just sizzling
  • Make sure the scallops are very dry so they brown nicely
  • Add scallops to pan, leave for about 3-4 minutes so they develop a nice brown sear, flip over and cook for an additional 2-4 minutes or until done, 145 degrees.
  • Remove to plate, allow to cool for 2-3 minutes, and enjoy!

Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Sausage and Cheddar Egg Muffins

These egg muffins are delicious, they are great for meal prep and can be frozen for several weeks. They are also 0g carbs!

Makes 6 servings, Nutrtion Info Per Serving: 294 Calories, 26g Fat, 22g Protein, 0g Carbs

Ingredients

  • 8 ounces bulk pork breakfast sausage (I like Bob Evans Natural Pork Sausage)
  • 4 slices bacon, cooked and chopped
  • 8 large eggs
  • 4 ounces cheddar cheese, diced into small cubes (or shredded would work)
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Directions:

  • Preheat Oven to 350 degrees F and grease a 6 hole large muffin pan
  • Divide the cooked sausage, bacon, and cheddar evenly among the prepared muffin cups.
  • In a bowl, whisk together the eggs, salt, and pepper. Pour the egg mixture over the meat, filling the muffin cups evenly.
  • Bake for 20-25 minutes, until firm to the touch.

Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

FITVINE WINES

I love Fitvine Wines, they are great for keto and fitness folks. My favorites are the Cabernet Sauvignon, Pinot Noir, and Rosé. They are very low sugar (like .06g per serving), fewer sulfites, and no additives. These are my go to, especially when following strict low carb or on a work night 🙂 $14.99-$16.99

Hearty Vegetable Soup

This soup is delicious! This recipe makes alot, so feel free to cut it in half or freeze for later. It freezes very well!

Makes 15 servings (16oz each)

Nutrition Info Per Serving: 90 calories, 0.5g Fat, 4g Protein, 15g Carbs

Ingredients:

  • 2 Green Bell Peppers, diced large chunks
  • 8oz Sliced Mushrooms
  • 10 stalks celery, diced
  • 2 large onions, diced large chunks
  • 12oz frozen cut green beans
  • small bag baby carrots
  • 1/2 head cabbage, diced large chunks
  • 2 – 14.5 oz cans whole peeled tomatoes with juices, sliced in half
  • 2 quarts tomato juice
  • 1 oz. dry onion soup mix
  • 14.5 oz can beef broth

Directions:

  • In a very large stockpot, combine the tomato juice, dry onion soup mix and beef broth. Mix well, then add rest of ingredients, add enough water to cover vegetables. Simmer until vegetables are tender. Can be stored in fridge for several days, or divide up and freeze for later use.

Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

EGGS & THICK CUT BACON

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Ready in 20 minutes

Serves 1

0g Carbs; 30g Protein, 23g Fat, 330  calories

Ingredients

  • 3 eggs
  • 3 slices thick cut bacon
  • Salt and Pepper to taste

Preparation

  1. Heat a large skillet over medium heat, add bacon and fry until crisp. Remove bacon to plate. 
  2. Leave bacon grease in skillet, using same skillet, break 3 eggs into skillet and fry until set how you like. (Easy, Medium, or Hard).
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