2100 calorie keto and intermittent fasting meal plan

Rub salmon in oil and season with some salt and pepper.

Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.

Serve.

Mix greens, tomatoes, and dressing in a small bowl. Serve.

First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.

STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).

BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.

ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.

Prepare broccoli according to instructions on package.

Mix in butter until melted and season with salt and pepper to taste.

Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.

Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.

When done, remove chicken, let cool then shred.

In a bowl, combine all of the ingredients. Serve.

Open the avocado and scoop out the flesh.

Sprinkle with lemon or lime juice as desired.

Serve and eat.

Season chicken breasts with some salt and pepper.

Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.

Arrange spinach and top with chicken.

Drizzle dressing over top when serving.

First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.

STOVETOP

Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

BAKED

Preheat oven to 400 degrees Fahrenheit.

Place chicken on broiler pan (recommended) or baking sheet.

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

BROILED/GRILLED

Setup oven so top rack is 3-4 inches from heating element.

Set oven to broil and preheat on high.

Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.

Heat olive oil in a pan over medium-high heat.

Add asparagus and cook for 5 minutes, until tender.

Add in lemon juice and seasoning; stir.

Remove from heat and serve.

Coat both sides of steaks with pepper and rosemary.

Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).

Remove steaks from skillet and sprinkle with salt. Serve.

Heat the oil in the pan over medium heat.

Add the garlic and sauté for a minute or two until fragrant.

Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.

Serve.

Preheat oven to 400 F (200 C).

Season chicken on all sides with salt and ground black pepper.

Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.

Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.

Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.

Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.

Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.

Season with salt and pepper. Spoon mushroom sauce over chicken and serve.

Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.

Cook the bacon in a skillet over medium heat.

Once the bacon is finished, remove it and chop it up. Add the zucchini noodles and saute them in the bacon grease, turning them continuously, until they are soft but not soggy, about 5 minutes. Mix in the bacon bits.

Remove from heat and serve.

Chop the smoked salmon into pieces.

Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.

Stuff the holes of the avocado with the smoked salmon mixture.

Top with a drizzle of lemon juice and add pepper to taste.

Serve immediately.

In a small bowl, mix salmon, egg, lemon, and salt/pepper (to taste) until well incorporated. Form into patties (approximately 3oz per patty).

Heat oil in a skillet over medium heat and add salmon patties and cook for a few minutes on each side until crispy on the outside and done on the inside.

Toss mixed greens with avocado, tomato, and dressing and top with salmon patty. Serve.