keto breakfast plan

Awesome we’ll craft a 5-day dairy-free, egg-free keto breakfast plan with plant-based, high-fat options and low net carbs. I’ll include recipes with portion sizes and a shopping list.

Here’s the plan overview:

• Target macros per breakfast: roughly 20–25 g fat, 6–10 g protein, 5–8 g net carbs (adjust based on your daily goals)
• Core ingredients: unsweetened plant milks (almond, coconut), avocado, coconut oil/MCT oil, nuts and seeds, chia, flax, tofu (optional, for texture, but check your egg-free preference), vegetables, and sugar-free flavorings

Day 1: Coconut-Chia Pudding with Berries and Nuts (dairy-free, egg-free)

• Servings: 1
• Ingredients:
  • 1/3 cup chia seeds
  • 1 cup unsweetened coconut milk
  • 1/2 teaspoon vanilla extract
  • 6–8 berries (strawberries/raspberries, optional)
  • 2 tablespoons chopped almonds or walnuts
  • Pinch of salt
• Method:
  1. Whisk chia seeds, coconut milk, vanilla, and salt in a jar.
  2. Refrigerate 4 hours or overnight.
  3. Top with berries and nuts before serving.

Day 2: Avocado Hemp Wraps (no dairy, no eggs)

• Servings: 1
• Ingredients:
  • 1 large avocado
  • 2 tablespoons hemp hearts
  • 2 tablespoons nutritional yeast (for cheesy vibe)
  • 1 tablespoon olive oil
  • 1–2 large romaine leaves or lettuce wraps
  • Salt, pepper, chili flakes (optional)
• Method:
  1. Mash avocado with hemp hearts, olive oil, nutritional yeast, salt, and pepper.
  2. Scoop into lettuce leaves, roll up, and enjoy.

Day 3: Savory Tofu Scramble (check egg-free; if using tofu)

• Servings: 1
• Ingredients:
  • 1/2 block firm tofu, drained and crumbled
  • 1/2 cup diced bell pepper and spinach
  • 1 tablespoon olive oil
  • 1/2 teaspoon turmeric (color)
  • 1/2 teaspoon garlic powder
  • Salt and pepper
  • Optional: nutritional yeast for cheesy flavor
• Method:
  1. Sauté peppers and spinach in oil until soft.
  2. Add crumbled tofu and spices; cook 5–7 minutes until heated through.
  3. Season to taste. Serve warm.

Day 4: Creamy Almond-Coconut Smoothie (dairy-free, egg-free)

 

• Servings: 1
• Ingredients:
  • 1 cup unsweetened almond milk
  • 2 tablespoons natural almond butter
  • 1/4 avocado
  • 1 tablespoon ground flaxseed
  • 1/2 teaspoon vanilla
  • Ice cubes
• Method:
  1. Blend all ingredients until smooth. Adjust thickness with more almond milk.

Day 5: chia-berry Yogurt Parfait (dairy-free, egg-free)

• Servings: 1
• Ingredients:
  • 1/2 cup unsweetened coconut yogurt (or almond yogurt)
  • 2 tablespoons chia seeds (pre-soaked in 2–3 tablespoons water for 5 minutes)
  • 1/4 cup berries
  • 1 tablespoon chopped nuts
• Method:
  1. Layer yogurt, chia, berries, and nuts in a glass.

Shopping List (5 days, dairy-free & egg-free)

• Produce:
  • Avocados (4–5)
  • Berries (strawberries, raspberries) 1 small container
  • Spinach, bell peppers
  • Romaine lettuce or other greens
• Pantry:
  • Unsweetened coconut milk (2–3 cans or cartons)
  • Unsweetened almond milk (1–2 cartons)
  • Chia seeds
  • Hemp hearts
  • Flaxseed (ground)
  • Almond butter
  • Coconut yogurt (unsweetened)
  • Nutritional yeast
  • Vanilla extract
  • Olive oil
  • Salt, pepper, chili flakes
  • Turmeric, garlic powder
• Nuts & seeds:
  • Almonds or walnuts (for topping)
• Optional:
  • Tofu (firm, 1 block) if you want more scramble variety
  • Brioche or low-carb wraps if you want “wrap” formats (check carb counts; not necessary)

Notes and tips

• Net carbs: Focus on high-fat, low-carb ingredients like avocado, nuts, seeds, and coconut milk. Keep berries minimal to stay within target.
• Texture and variety: If you miss eggs, tofu scramble is a common alternative; you can also use protein powder designed for plant-based keto-friendly profiles (check ingredients for carbs).
• Hydration and electrolytes: Consider a glass of water with a pinch of salt in the morning, especially on keto.

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