Keto and Macro Nutrition Challenge recipes

For Keto Plan

Egg & Bacon Muffins

Makes 12



12 whole eggs

12 pieces of nitrate free bacon

1 red bell pepper diced small

1 cup chopped finely baby spinach

1 cup shredded broccoli (or sprouts if you like)

½ avocado for topping

Salt & Pepper to taste



Preheat oven to 400


Chop bacon into little pieces and cook on stove top. While bacon is cooking, beat your eggs, add your chopped veggies into your egg mixture and stir well. Once bacon is cooked, add the bacon to the egg and veggie mixture. Use the fat from the bacon pan to lightly coat the muffin tin. Fill each muffin tin ¾ of the way with the egg mixture. Cook for 12-14 minutes or until muffins rise and there is no liquid on the top of the egg. Let sit for a few minutes then remove muffins from tin. Enjoy


Calories 100

Fat = 21 g per muffin w/  avocado (6 g  without avocado)

Carbs =  2 g

Protein = 8 g




For Macros Plan

Peanut butter and Jelly overnight oats

Male: do recipe as stated for Female cut oats to half the ingredients



1/2 cup old-fashioned rolled oats

1 tbs peanut butter

1 Tbsp. chia seeds

1 Tbsp. Sugar Free Carys Syrup or Walden Farms

1 cups vanilla almond, soy or coconut milk*

Pinch coarse salt

½ cup fresh strawberries


Directions:  in a medium mixing bowl, whisk together oats, peanut butter, chia seeds, syrup, milk and salt. Transfer to a jar with a lid and refrigerate overnight. Stir in more peanut butter and more maple syrup if desired, to taste, and top with fresh strawberries and slivered almonds.

Calories = 465/232,  Fat 21/10g, Protein 16/8g, Carb 54/27g