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Exante Food Week Recipes


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Bacon & Red Onion Stuffed Mushrooms

2 Large Flat Mushrooms
2 Bacon Medallions
80g Red Onion
2 Babybel Light
Spray Oil
Cracked Black Pepper

25g Asda BabyLeaf Salad
10 Apetina Cubes
100g Pepper

Total 260 Calories & < 10 Carbs


Pre-Heat oven 150

Cook Mushrooms for 10 mins at 150

Fry off Diced Bacon & Onion with some Cracked Black Pepper

Add Onion & Bacon mix on top of 1/2 cooked Mushrooms then add Diced Up Babybel Light on top then cook for 15 minutes at 175 while you make up the Salad...



Pork & Veg

2x Muscle Foods Pork Steaks
50g Mixed Pepper
50g Mushroom
Black Pepper
Spray Oil

Total 332 Calories & < 2 Carbs


(Two Pans)

Cooked Veg in Spray Oil on a medium heat for 5-6 minutes

Cooked Pork in Spray Oil & Black Pepper on a medium heat for 4-5 minutes



Turkey with Onion Gravy

200g Muscle Foods Diced Turkey
50g Onion
150g Mushroom
2tsp Asda Onion Gravy
(140ml Boiling Water)
Black Pepper
Dried Chives
Spray Oil

Total = 300 Calories & < 10 Carbs


Mixed Gravy with 140ml Boiling Water

(Two Pans)

Cooked Veg in Spray Oil & Chives on a medium heat for 5-6 minutes

Fried Turkey on a high heat until a nice colour 4-5 minutes with Cracked Black Pepper

Mixed Both together and added Gravy and cooked for another 1-2 minutes



Coronation Turkey & Salad

200g Muscle Foods Diced Turkey
(cooked in oven then cooled)
1tsp Mild Curry Powder
1tbsp Lidl Extra Light Mayo
10 Apetina Cheese Cubes
10g Red Onion
135g Pepper
25g Baby Leaf Salad

Total = 300 Calories & < 8 Carbs


Sirloin Steak with Cheddar Mash and Mushroom & Onion Gravy

Muscle Foods Sirloin Steak
50g Mushrooms
25g Onions
75g Asda Frozen Mash
1 tsp Onion Gravy
Total = 336 Calories & 10 Carbs


Fried off Veg while mixing
gravy with 50ml water

Microwaved Mash
(needs a bit Water)

Quickly Fried Steak in a little Spray Oil


Turkey Stir Fry

200g Muscle Foods Diced Turkey
90g Mushrooms
125g Mixed Pepper
45g Red Onion
Cracked Black Pepper
Light Soy Sauce
Spray Oil

Total = 300 Calories & < 8 Carbs


Stilton & Leek Filled Mushroom with Feta Salad

Asda Stilton Mushroom
50g Sweet & Crunchy Salad
50g Mixed Pepper
10 Feta Cheese Cubes
15g Blue Cheese Dressing
Total = 214 Calories & 8 Carbs


Cook Mushroom in Oven for 18 mins @200


Chicken With Onion Gravy & Feta Salad

167g Chicken
100g Mushrooms
1 Glove Garlic

20g Four Leaf Salad
50g Mixed Pepper
10g Spring Onion
10 Feta Cheese Cubes
15g Blue Cheese Dressing

x2 T-spoons Asda Onion Gravy
(with 100ml Water)
Total = 367 Calories & 8.3 Carbs


Cook Chicken & Mushrooms in Oven for 25ish mins @190 and make Salad then add Gravy and put back in Oven for another 10 minutes


Feta Cheese Salad

Ham & Mushroom Omelette

Total = 260 Calories & 5.2 Carbs

Omelette:
2 Eggs
75g Mushrooms
2 Slices Ham
(194 Calories & 1.2 Carbs)

Salad:
20g Four Leaf Salad
50g Mixed Pepper
10g Spring Onion
10 Feta Cheese Cubes
15g Blue Cheese Dressing
(66 Calories & 4 Carbs)


Garlic Mushrooms:
1 Large Clove Garlic
150g Mushrooms
2 tbsp RF Crème Fraiche
(97 Calories & 3.5 Carbs)

Tuna Mayo & Pepper:
100g Pepper
1 Tin of Tuna Drained
10g Spring Onion
1 tbsp Lidl Lightest Mayo
(178 Calories & 5 Carbs)

Total = 275 Calories & 8.5 Carbs


To make the Mushrooms I fried off Diced Fresh Garlic in a little Spray Oil and then added Mushrooms and cooked until a nice Colour then added Crème Fraiche and cooked with Black Pepper for 2-3 mins on a low heat


Chicken, Ham & Feta Salad

130g Chicken Breast 179 Cal
10 Apetina Light Feta Cubes 32 Cal
50g Mixed Pepper 10 Cal / 1.5 Carbs
20g Mixed Salad 5 Cal / 0.5 Carbs
2 Asda Ham Slices 22 Cal
25g Blue Cheese Sce 15 Cal / 1.5 Carbs
10g Spring Onion 4 Cal / 0.5 Carbs
Fresh Chives
Total = 267 Calories & 4 Carbs


Garlic Chicken Stir Fry
130g Chicken 179 Cal
125g Mushrooms 31 Cal / 0.4 Carb
100g Mixed Pepper 20 Cal / 2.9 Carb
50g Bean Sprouts 17 Cal / 2 Carb
Garlic Powder
Cracked Black Pepper
Light Soy Sauce
Spray Oil
Total = 247 Calories & < 6 Carbs


Fry Chicken (add Garlic) on a high heat until a nice colour then sit to the side

Cook Veg in Spray Oil & Cracked Black Pepper on a high heat for 3-4 minutes (do not overcook)

Re-add Chicken and mix together and cooked for a further 1-2 mins then add Soy Sauce and mix well for another minute


Simple "Food Week" Breakfast
2 Large Eggs 160 Cal
75g Mushrooms 19 Cal / 0.2 Carbs
1tbsp RF Creme Fraiche 25 Cal / 0.9 Carbs
Chives
Total = 204 Calories & < 2 Carbs


Cook Mushrooms in a little Spray Oil & Black Pepper (5-6 mins)

Mix Eggs with Creme Fraiche & Chives (3-4 mins)


Egg & Ham Salad V2

2 Boiled Eggs 160 Cal
2 Asda Ham Slices 22 Cal
50g Mixed Pepper 10 Cal / 1.5 Carbs
20g Mixed Salad 5 Cal / 0.5 Carbs
10g Spring Onion 4 Cal / 0.5 Carbs
10g Onion 4 Cal / 0.7 Carbs
25g Carrot 10 Cal / 1.8 Carbs
25g Cucumber 4 Cal / 0.8 Carbs
25g Blue Cheese Sce 15 Cal / 1.5 Carbs
Fresh Chives
Total = 234 Calories & < 7.3 Carb


Peppered Steak & Mushrooms

Asda Peppercorn Beef 243 Cal / 2.3 Carbs
50g Philly Pepper Sauce 70 Cal / 2.5 Carbs
1 tbsp Creme Fraiche 26 Cal / 0.7 Carbs
100g Mushrooms 25 Cal / 0.3 Carbs
25ml Water
Cracked Black Pepper
Chives
Spray Oil
Total = 364 Calories & < 6 Carbs


Fry Mushrooms for a few minutes with Black Pepper & little Spray Oil

Add Creme Fraiche & Peppercorn Sauce with 25ml water and cook for another 3-4 minutes

George Forman Grill Steak for 3-4 Minutes


Pork with Peppercorn Sauce

Lidl Pork Medallions 178 Cal

50g Mixed Pepper 10 Cal / 1.5 Carbs
25g Courgette Julienne 4 Cal / 0.5 Carbs
25g Carrot Julienne 10 Cal / 1.8 Carbs
10g Spring Onion 4 Cal / 0.5 Carbs

50g Phili Pepper Sce 70 Cal / 2.5 Carbs
1 tbsp Creme Fraiche 26 Cal / 0.7 Carb
Cracked Black Pepper
Chives
Total 302 Calories & < 8 Carbs


Steamed Veg for 20 minutes

Cooked Sauce with Creme Fraiche for 1-2 minutes on a low heat

George Forman Grilled Pork for 2-3 Minutes


Curried Chicken

168g Chicken 230 Cal
50g Mixed Pepper 10 Cal / 1.5 Carbs
50g Courgette 8 Cal / 1 Carbs
25g Carrot Julienne 10 Cal / 1.8 Carbs
10g Spring Onion 4 Cal / 0.5 Carbs

1tbsp Crème Fraiche
1g-2g (half tsp) Mild Curry Powder
5g Tomato Purée
Cracked Black Pepper
1/8th Chicken Stock Cube
50ml Boiling Water
Total = 297 Calories & < 7 Carbs


Steam all Veg for 23-25 minutes and cook Chicken on George Forman Grill for 5 minutes...

Sauce:
Simply add Purée, Crème Fraiche, Curry Powder, Stock (pre mixed) with Black Pepper to a small pot and bring to the boil and leave for a minute


Egg & Ham Salad

2 Boiled Eggs 160 Cal
50g Mixed Pepper 10 Cal / 1.5 Carbs
20g Mixed Salad 5 Cal / 0.5 Carbs
2 Lidl Ham Slices 30 Cal
25g Blue Cheese Sce 14 Cal / 1.4 Carbs
10g Spring Onion 4 Cal / 0.5 Carbs
Fresh Chives
Total = 223 Calories & < 4 Carbs


Fresh Tuna with Stir Fry Veg

91g Fresh Tuna 124 Cal / <0.5 Carb
49g Mushrooms 12 Cal / 0.15 Carb
62g Mixed Pepper 12 Cal / 1.8 Carb
10g Green Beans 3 Cal / 0.4 Carb
Cracked Black Pepper
Light Soy Sauce
Fresh Chives
Spray Oil
Total = 151 Calories & < 3 Carbs


Fried Tuna on a high heat until a
nice colour on each side for roughly
3 minutes each side
(starts to break apart when cooked)

Some people like it pink in the middle, I don't

Cooked Veg in Spray Oil & Cracked
Black Pepper on a high heat for 4-5 minutes
(do not overcook) added some Soy Sauce for
colour near the end (also adds a nice taste)


Cajun Chicken

123g Chicken 170 Cal
25g Mushrooms 6 Cal / 0.1 Carbs
44g Mixed Pepper 9 Cal / 1.3 Carbs
50g Carrot Julienne 21 Cal / 3.6 Carbs
Cajun Spice
Cracked Black Pepper
Total = 206 Calories & 5 Carbs


Steamed all Veg for 20 minutes and cooked Chicken on George Forman Grill for 5 minutes, not the hardest but one of the sexiest!


Chicken & Bacon Salad

92g Chicken 127 Cal
100g Mixed Pepper 20 Cal / 2.9 Carbs
50g Sweet Salad 10 Cal / 1 Carbs
19g Cucumber 3 Cal / 0.6 Carb
1 Unsmoked Bacon Medallion 33 Cal / 0.2 Carb
15g Blue Cheese Dressing 7 Cal / 1 Carb
(Sainsburys - Be Good To Yourself)*
Fresh Chives
Total = 200 Calories & < 6 Carbs


Halved the Bacon and wrapped around the Chicken Strips

Sprayed Chicken & Bacon with Spray Oil and added Cracked Black Pepper then placed in oven @180 degrees for 10 minutes covered by Tin Foil...

Removed Tin Foil and cooked for another 10 minutes

Sprayed with a little Spray Oil and cooked for 3 more minutes

* Note the Dressing has traces of lemon juice in it but I've never had any Ketosis issues as it's VERY little trace amounts


Chicken & Bacon Salad V2

116g Chicken 160 Cal
50g Mixed Pepper 10 Cal / 1.5 Carbs
30g Mixed Salad 5 Cal / 0.5 Carbs
10g Red Onion 4 Cal / 0.8 Carbs
3 Unsmoked Bacon Medallion 96 Cal
25g Blue Cheese Sce 14 Cal / 1.4 Carb
Fresh Chives
Total = 289 Calories & 4.2 Carbs


Simply cooked Meat on George Forman


Pork & Garlic Stir-Fry

205g Pork 236 Cal*
100g Mushrooms 25 Cal / 0.3 Carb
100g Mixed Pepper 20 Cal / 2.9 Carb
25g Green Beans 6 Cal / 0.25 Carb
Cracked Black Pepper
Garlic Powder
1/4 Organic Chicken Stock Cube
Fresh Chives
Spray Oil
Total = 287 Calories & < 5 Carbs


*Only have one if you want it close to 200 Cal

Mixed 1/2 Stock Cube with 50ml Boiling Water

Cooked Veg in Spray Oil, Garlic Powder & Cracked Black Pepper on a high heat for 5-6 minutes (do not overcook) added Stock to add a nice taste

Fried Pork on a high heat until a nice colour on each side 2-3 minutes with Cracked Black Pepper on One side (started a little after Veg)

And of course my FREE Chives


Bacon, Egg & Black Pudding Salad

2 Boiled Eggs 160 Cal
60g Mixed Pepper 12 Cal / 1.5 Carbs
25g Mixed Salad 5 Cal / 0.5 Carbs
2 Unsmoked Bacon Medallion 64 Cal
20g Black Pudding 24 Cal / 3.7 Carbs
25g Blue Cheese Sce 14 Cal / 1.4 Carb
Total = 279 Calories & 7.1 Carbs


Black pudding was pretty much two (2p in size, slightly thicker) portions and super Carbs but WELL worth it lol


Steak & Mushrooms

Asda Medallion Steak 287 Cal / < 2 Carbs
50g Philadelphia 70 Cal / 2 Carbs
100g Mushrooms 25 Cal / 0.3 Carbs
Cracked Black Pepper
Chives
Spray Oil
Total 387 Calories & < 4 Carbs


Nothing much to say...

Steamed Mushrooms for 15 minutes

Cooked Sce in pot then added Mushrooms at the end

George Forman Grilled Steak for 3-4 Minutes


Egg & Bacon Salad

2 Boiled Eggs 160 Cal
50g Mixed Pepper 10 Cal / 1.5 Carbs
30g Mixed Salad 5 Cal / 0.5 Carbs
10g Red Onion 4 Cal / 0.8 Carbs
3 Unsmoked Bacon Medallion 96 Cal
25g Blue Cheese Sce 14 Cal / 1.4 Carb
Fresh Chives
Total = 289 Calories & 4.2 Carbs


Chicken & Ham Salad

100g Pre-Cooked Steamed Chicken 129 Cal
100g Mixed Pepper 20 Cal / 2.9 Carbs
50g Sweet Salad 10 Cal / 1 Carbs
25g Cucumber 5 Cal / 0.5 Carb
20g Spring Onion 6 Cal / 0.9 Carb
2 Slices Ham 42 Cal
20g Blue Cheese Dressing 9 Cal / 1.25 Carb
(Sainsburys - Be Good To Yourself)*
Fresh Chives
Total = 221 Calories & < 7 Carbs


* Note the Dressing has traces of lemon juice in it but I've never had any Ketosis issues as it's VERY little trace amounts


Pork & Mushrooms
Lidl Pork Medallions 178 Cal
93g Phili Mush Sce 130 Cal / 3.7 Carbs
150g Mushrooms 37 Cal / 0.5 Carbs
30g Creme Fraiche 50 Cal / 1.6 Carb
Cracked Black Pepper
Chives
Spray Oil
Total 395 Calories & < 6 Carbs


Steamed Mushrooms for 20 minutes

Cooked Sauce in pot then added Mushrooms at the end

George Forman Grilled Pork for 1-2 Minutes


Mini Sexy Breakfast
(Double is only 324 Calories)
1 Large Poached Egg 80 Cal / 0.5 Carb
1 Tesco Bacon Medallion 32 Cal
1 Portobello Mushroom 25 Cal / 0.3 Carb
1 tbsp Crème Fraiche 25 Cal / 0.8 Carb
Chives
Cracked Black Pepper
Spray Oil
Total = 162 Calories & < 2 Carbs


Steamed Mushroom for 12-15 Minutes then finished in pan with Spray Oil

* Would be nice Oven Cooked but I hate the Oven and when cooking veg I tend to cook mostly in the steamer then finish in a hot pan for colour

Cut Bacon into strips and cooked in pan with Spray Oil for 3-4 minutes

Poached Egg for 2-3 Minutes in boiling water

Add Crème Fraiche to Mushroom then place Poached Egg on top and then Bacon


Garlic Chicken
130g Chicken 180 Cal
50g Mushrooms 12 Cal / 0.15 Carb
50g Mixed Pepper 10 Cal / 1.5 Carb
Spray Oil
Garlic Powder
Cracked Black Pepper
1/4 Chicken Stock Cube
Total = 202 Calories & < 2 Carbs


Cooked Chicken with Garlic, Cracked Black Pepper & Spray Oil in oven (180) covered with Tin Foil for 22 minutes

Mixed 1/4 Stock Cube with 50ml Boiling Water

Removed Tin Foil and finished cooking for another 7-8 minutes

Fried Mushroom & Pepper in Spray Oil then added stock to glaze.


Chicken & Bacon Stir-Fry
138g Chicken 190 Cal*
100g Mushrooms 25 Cal / 0.3 Carb
100g Mixed Pepper 20 Cal / 2.9 Carb
25g Green Beans 6 Cal / 0.25 Carb
1 Unsmoked Bacon Medallion 33 Cal / 0.2 Carb
Cracked Black Pepper
Garlic Powder
Light Soy Sauce
1/2 Organic Chicken Stock Cube
Fresh Chives
Spray Oil
Total = 274 Calories & < 5 Carbs*


*Didn't want to waste Chicken but normally only use about 90g and that would take Calorie Total to roughly 200 Cal but still ok for Food Week as you are allowed 200-600 Calories

Fried Chicken on a high heat until a nice colour then added Bacon then cooked for another 1-2 minutes and sat to the side

Mixed 1/2 Stock Cube with 50ml Boiling Water

Cooked Veg in Spray Oil, Garlic Powder & Cracked Black Pepper on a high heat for 4-5 minutes (do not overcook) added Stock and some light Soy Sauce for colour near the end

And of course my FREE Chives


Simply Chicken With Black Pepper

145g Chicken 200 Calories
24g Mushrooms 6 Calories / 0.1 Carbs
35g Pepper 7 Calories / 1 Carbs
80g Julienne Carrot 11 Calories / 1.8 Carbs
Black Pepper
Total = 224 Calories & < 3 Carbs


Steamed Veg for 20 minutes

Cooked Chicken on George Forman for 3-4 Minutes with Spray Oil & Cracked Black Pepper

Simple!


Vegetable Omelette
2 Large Eggs 150 Cal / 1 Carb
20ml Semi-Skimmed Milk 7 Cal / 1 Carb
100g Mushrooms 25 Cal / 0.3 Carb
50g Bell Pepper 10 Cal / 1.5 Carb
Chives (FREE)
Cracked Black Pepper
Spray Oil
Total = 192 Calories & < 4 Carbs


Fried off Mushroom & Pepper In Spray Oil with Black Pepper for 3-5 Minutes

Turned on Grill

Whisked Egg with Milk and a Splash of Water

After Peppers are cooked poured in mix and added more Black Pepper and Chives and Mixed around for a 1-2 minutes (until most of the egg was incorporated) then left to cook for a minute

As this is too thick to flip or fold I finished under the grill (stuck Tin Foil over my Pan Handle)... Yum!


Fresh Tuna (rare) with Stir Fry Veg
102g Fresh Tuna 135 Cal
100g Mushrooms 25 Cal / 0.3 Carb
100g Mixed Pepper 20 Cal / 2.9 Carb
20g Green Beans 5 Cal / 0.2 Carb
25g Red Onion 10 Cal / 2 Carb
10g Spring Onion 3 Cal / 0.4 Carb
Cracked Black Pepper
Light Soy Sauce
Fresh Chives
1/3 Organic Chicken Stock Cube
Spray Oil
Total = 198 Calories & < 6 Carbs


Fried Tuna on a high heat until a nice colour on each side for roughly 1 minutes each side (rested while I cooked Veg)

Wanted to try it rare (first and last time lol)

Mixed 50ml-60ml Boiling water with Stock

Cooked Veg in Spray Oil & Cracked Black Pepper on a high heat for 4-5 minutes (do not overcook) added Stock then added some Light Soy Sauce for colour near the end.

And of course my FREE Chives


Cajun Chicken Salad
50g Mixed Salad 12 Cal / 0.8 Carbs
25g Cucumber 4 Cal / 0.7 Carbs
50g Mixed Pepper 10 Cal / 1.5 Carbs
130g Chicken Breast 180 Cal / < 0.5 Carb
15g Blue Cheese Dressing 7 Cal / 0.7 Carb
(Sainsburys - Be Good To Yourself)
Cajun Spice
Spray Oil
Cracked Black Pepper
Total = 213 Calories & < 4 Carbs


Sprayed Chicken with Spray Oil and
added Cracked Black Pepper & Cajun Spice
and placed in oven @190 degrees
for 25 minutes covered by Tin Foil...
Served Cold.


Vegetable & Ham Omelette
2 Large Eggs 160 Cal / 1 Carb
50g Mushrooms 12 Cal / 0.15 Carb
25g Bell Pepper 5 Cal / 0.75 Carb
10g Spring Onion 4 Cal / 0.5 Carb
1 Slice Ham 21 Cal
Chives (FREE)
Cracked Black Pepper
Spray Oil
Total = 202 Calories & < 3 Carbs


Fried off Mushroom & Pepper In Spray Oil with Black Pepper for 3-5 Minutes Added Spring Onion near the end

Turned on Grill

Whisked Egg with Milk and a Splash of Water

Cooked Egg Mix in a separate pan, mixing around for a minute then leave for a minute to settle then added Chives

Added Mushrooms & Peppers into loose Egg liquid and added the rest of the Chives and some more Cracked Black Pepper

As this is too thick to flip or fold I finished under the grill (stuck Tin Foil over my Pan Handle)...


Chicken Stir Fry

113g Chicken 155 Cal / <0.5 Carb
95g Mushrooms 24 Cal / 0.3 Carb
87g Mixed Pepper 18 Cal / 2.5 Carb
10g Green Beans 3 Cal / 0.4 Carb
Garlic Powder
Cracked Black Pepper
Light Soy Sauce
Spray Oil
Total = 200 Calories & < 4 Carbs


Fried Chicken on a high heat until
a nice colour (added Garlic)

Pieces are small so not really
worrying about cooking)

Cooked Veg in Spray Oil, Garlic Powder
& Cracked Black Pepper on a high heat
for 2-3 minutes (do not overcook)

Added Chicken and mixed together
and cook for a further 1-2 mins
then added Soy Sauce and mixed
well and cooked for another minute


Beef Stir Fry
132g Cheap Casserole Steak 220 Cal*
50g Mushrooms 12 Cal / 0.15 Carb
100g Mixed Pepper 20 Cal / 2.9 Carb
25g Green Beans 6 Cal / 0.25 Carb
25g Red Onion 10 Cal / 2 Carb
Cracked Black Pepper
Garlic Powder
Light Soy Sauce
Fresh Chives
Spray Oil
Total = 268 Calories & < 6 Carbs*


*Beef was cheap and didn't want to waste but normally only use about 90g and that would take Calorie Total to 200 Cal

Fried Beef on a high heat until a nice colour then sat to the side

Cooked Veg in Spray Oil, Garlic Powder & Cracked Black Pepper on a high heat for 4-5 minutes (do not overcook) added some Soy Sauce for colour near the end

And of course my FREE Chives


http://countingeverything.com

Smoked Salmon Salad
65g Mixed Salad 16 Cal / 1.1 Carb
20g Cucumber 3 Cal / 0.6 Carb
50g Mixed Pepper 10 Cal / 1.5 Carb
72g Arbroath Salmon 133 Cal / 1.2 Carb
15g Blue Cheese Dressing 7 Cal / 0.7 Carb
(Sainsburys - Be Good To Yourself)
Total = 169 Calories & 5.1 Carbs


Pork With Garlic Tomato Sauce

1/2 Pack Lidl Pork 178 Calories
35g Mixed Pepper 7 Calories / 1 Carbs
40g Carrot Julienne 17 Calories / 2.9 Carbs
2g Spring Onion 0.6 Calories / 0.1 Carbs
Tomato & Garlic Sauce 8 Calories / 3.2 Carbs
Cracked Black Pepper
Total = 220 Calories & < 8 Carbs


Steamed Veg for 20 minutes

Cooked Pork for 1-2 mins on George Forman

Used 20g "Sainsbury's Tomato Puree With Garlic" in a small pot with Black Pepper & Dried Chives then mixed 1/3 Chicken Stock Cube with 100ml Water and mixed together then basically brung to the boil and simmered for a few minutes


Fresh Tuna & Mussel Salad
102g Fresh Tuna 135 Cal
25g Fresh Mussels 26 Cal / 1 Carbs
100g Mixed Pepper 20 Cal / 2.9 Carbs
25g Red Onion 10 Cal / 1.8 Carbs*
25g Cucumber 4 Cal / 0.7 Carb
15g Blue Cheese Dressing 7 Cal / 1 Carb
(Sainsburys - Be Good To Yourself)*
Fresh Chives
Spray Oil
Cracked Black Pepper
Total = 202 Calories & < 8 Carbs


*Bin Red Onion to make it more Carb friendly
(ok as is though)

*Note the Dressing has traces of lemon juice in it but I've never had any Ketosis issues as it's VERY little trace amounts

Fried Tuna in Spray Oil & Cracked Black Pepper on a high heat until a nice colour on each side for roughly 1-2 minutes each side

(simply cooking the outside of steak)
so that the middle is still a nice pink colour
(not too pink)


Garlic Chicken Kebabs

117g Chicken 161 Cal / < 0.5 Carb
93g Mushrooms 24 Cal / 0.3 Carb
83g Mixed Pepper 17 Cal / 2.4 Carb
Garlic Powder
Cracked Black Pepper
Spray Oil
Total = 202 Calories & < 3 Carbs


Steamed Mushrooms & Pepper
for roughly 10 minutes

Cooked Diced Chicken in Spray Oil,
Garlic Powder and Cracked Black Pepper
until a nice colour (oven will finish)

Prepped up the Kebabs and left to cool
and then covered and placed in the
fridge as these were for later

Cooked Kebabs for 8-9 minutes
then turned them over and (burnt fingers)
with a little spray of Oil and cooked
for another 6-7 minutes with oven
set to 170 degrees.


Mussel Salad
100g Fresh Mussels 104 Cal / 2 Carbs
100g Mixed Pepper 20 Cal / 2.9 Carbs
25g Spring Onion 8 Cal / 1 Carbs
25g Cucumber 3 Cal / 0.5 Carb
15g Blue Cheese Dressing 7 Cal / 1 Carb
(Sainsburys - Be Good To Yourself)*
Fresh Chives
Total = 142 Calories & < 8 Carbs


*Note the Dressing has traces of lemon juice in it but I've never had any Ketosis issues as it's VERY little trace amounts