This is a super fast meal that can be eaten anytime of day. Sometimes the eggs are scrambled, sometimes they are fried, I even microwave them if I’m in a huge rush. The side fruit or vegetable is interchangeable and depends on what is currently available!
Of course, part of the ease in preparation comes from taking oil in syringes. Learning how to consume oil in this method allows for ingredients to be eaten plain (as many people like), not swimming in fat. This is a skill that is best learned slowly using small amounts of oil to start with. Overtime, people master this technique and are more easily able to consume the fat. You could swap some oil out for cream, mix some of the oil (or even mayonnaise) into the eggs and scramble them, but most likely you will have to have some oil or fat on the side if you are at a higher ratio.
288 calories (will vary slightly depending on the fruit or vegetable)
10g coconut oil
10g olive oil
50g raw egg (usually 1 large egg is about 50g)
40g raw tomato
Replace the tomato with any other fruit or vegetable of your choice. Keep the egg, oil, butter measurements the same and write down the different amounts of fruit or veggies needed to replace the tomato on the same card. A few examples:
31g baby-bella mushrooms
Pan fry the egg in the butter. Scrape all of the butter out of the pan on to the top of the egg. Serve the tomatoes on the side, cut in half and sprinkled with salt and pepper. Serve the oil in 2 10ml syringes.
You can include some of the fat in the egg if you scramble them. 50g of egg will hold about 10g of oil plus some cream if you are using it.
Some vegetables are great if they are cooked in the egg like an omelet. Spinach, mushrooms, peppers and onions are all good options.
In the background, you see un-sweetened decaffeinated black iced tea. Use only decaffeinated tea for ketogenic diets! Tea is a great source of many antioxidants and is considered a “free” beverage.