We’ve all heard the saying “New Year, New You,” but this year, I really took that message to heart.
I kicked off the year with the 2021 New Years Challenge! It’s a total lifestyle change focusing on hydration, movement, gratitude and healthy living.
I am so excited to be doing this challenge with Dustin, who’s helping to keep me accountable, and with all of you! Thanks to everyone who is doing this amazing 30 day program with me. I cannot wait for you to feel and see how this challenge will transform your body.
One of the key components to this challenge is eating healthy snacks and meals. For me, that means maintaining a low-carb, or “keto-ish,” diet that power my body with energy-rich foods like eggs, salmon, and chicken. These foods are rich in protein and packed with the fuel we need to workout and think clearly. Plus, they are the perfect complement for my Premium Fuel Source—aka Keto NAT!
That’s why I am sharing nine of my favorite low-carb, energy rich meal ideas with you to help you get creative with your healthy eating during this challenge—or all year long!
Here are three of my favorite breakfast, lunch and dinner meal ideas to help you stay fueled, focused, and feeling your best!
Breakfast Ideas
Breakfast 1: Egg Whites & Avocado (my favorite breakfast!)
Ingredients:
- 1 cup egg whites
- 1 egg
- 1/2 avocado
- 1 tbsp pico de gallo
Instructions:
- Over medium heat, cook egg and egg whites
- Place in a bowl & top with avocado, and if you choose pico de gallo!
Breakfast 2: Breakfast Egg Cups- such a great snack to have in the fridge too
Ingredients:
- 10 large eggs
- 1-1.5 tsp salt
- 1/4 tsp pepper
- * You can make these into any flavor combination you choose, but my personal favorite is with cheese and spinach. You can also add broccoli, ham, mushrooms, pepper, or anything you like to your eggs. The possibilities are endless!
Instructions:
- Preheat oven to 400*F.
- Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
- In a large 4 cup measuring cup or mixing bowl, crack in eggs & whisk together with salt & pepper.
- Add desired toppings
- Divide evenly into muffin cups filling each one about 2/3 full
- Bake in preheated oven for 12-13 minutes or until set. Enjoy!
Breakfast 3: Easy Low Carb Superfood Breakfast Bowl (Vegan)
Ingredients:
- 1 cup non-dairy milk
- 1/4/ cup protein powder
- 2 tbsp chia seeds
- 1/2 tbsp hemp seeds
- 2 tbsp unsweetened coconut flakes
- Additional mix-ins: Blueberries, strawberries, pecans (chopped), or walnuts (chopped)
Instructions:
- Add the non-diary milk, protein powder, chia seeds, hemp seeds, and unsweetened coconut flakes into a jar or container.
- Mix/ shake well so that the protein powder is well incorporated with the rest of the ingredients
- Place in the fridge overnight
- In the morning, add fresh or frozen berries & chopped nuts. Enjoy it cold!
Lunch Ideas
Lunch 1: Fried Avocado With Tuna
Ingredients:
- 2 tbsp lemon juice
- 1 large avocado
- 2 tbsp coconut oil
- 1 can of tuna
- 1/4 a cucumber
- 2 tbsp mayo
- 1 tsp mustard
- salt & pepper to taste
Instructions:
- Rub lemon juice on avocado
- In small skillet, melt the coconut oil over medium heat
- Add the avocado slices to skillet, fry for about 3-5 minutes per side. Season with salt & pepper to taste, and set aside.
- In medium bowl, combine the tuna, cucumber, mayo, and mustard. Season with salt & pepper.
- Place tuna in a bowl and top with the fried avocado. Enjoy!
Lunch 2: Yogurt with Berries & Walnuts
Ingredients & Instructions:
- Add 1/2 cup fat free greek yogurt to bowl.
- Top with 1/4 cup berries (strawberries & blueberries are my favorite!)
- Add 1/4 cup of walnuts (I love to add a packet of Truvia for a little sweetness!)
Lunch 3: Lettuce Wraps
Ingredients:
- turkey or ham
- sliced cheese
- tomato, onion, pickles
- mustard or mayo
- salt & pepper
Instructions:
- Get out your lettuce (I always use romaine hearts or butter lettuce to make my wraps)
- Place a piece of turkey or ham on the lettuce.
- Add cheese and top with veggies and condiments of your choosing
- Roll up & enjoy!
Dinner Ideas
Dinner 1: Slow Cooker Crack Chicken
Ingredients:
- 2 lbs. boneless skinless chicken breast
- 1 ounce packet ranch seasoning mix
- 16 oz cream cheese
- 8 slices of bacon (cooked & sliced)
- 1.5 cups shredded cheddar
Instructions:
- Add the chicken to the slow cooker.
- Sprinkle ranch seasoning mix over chicken
- Cube cream cheese to put on top of the chicken
- Cover & cook on low for 7 hours.
- Shred the chicken in the slow cooker (I use 2 forks), stir in the shredded cheese & bacon.
- Spread into even layer & cook for 10 more minutes to allow cheddar cheese to melt.
- I serve this with spaghetti squash, or even delicious by itself!
Dinner 2: Salmon with Arugula Salad
Ingredients:
- salmon (1lb)
- salt & pepper
- 4 tbsp melted butter
- 1/4 c parmesan cheese
- 2 cloves of garlic
- 2 tbsp parsley
- arugula
- dressing (Brianna’s real french vinaigrette is my absolute favorite!)
- goat cheese
- dried cranberries
Instructions for Salmon:
- Preheat oven to 350*F.
- Line a large rimmed baking sheet with foil & lightly grease with cooking spray. Place salmon on top & season with salt & pepper.
- In small bowl, mix together melted butter, parmesan cheese, & parsley. Coat salmon with mixture, patting to cover in even layer. Bake until salmon is cooked through for about 25 minutes.
- Switch oven to broil, broil for about 2 more minutes or until top is lightly golden.
Instructions for Arugula Salad:
- Wash arugula, pat dry with paper towel
- Put arugula in large bowl, top with goat cheese & dried cranberries.
- Toss in dressing of your choice.
- Put on a plate & enjoy with salmon
Dinner 3: Meatball Casserole
Ingredients:
- 1 lb ground turkey
- 1 lb italian sausage
- 1 cup shredded mozzarella
- 1/3 cup grated or shredded parmesan
- 1 shredded zucchini about 1 cup
- 1 egg
- 2 tsp minced onion
- 2 tsp garlic
- 2 tsp dried basal
- 1 tsp salt
- 1 cup marinara sauce
- 8 ounces shredded cheese
Instructions:
- Preheat oven to 400*F.
- Spray a casserole dish with cooking spray.
- Combine all the ingredients for the meatballs & mix thoroughly. Make about 24 meatballs and place them in the casserole dish.
- Bake for 30 minutes or until the meatballs are cooked through.
- Carefully drain the cooking liquid from the casserole dish.
- Top with sauce and cheese. Bake for an additional 10-15 minutes or until the cheese is melted. Enjoy!
