1 Day

Breakfast Mini Crustless Quiches

14 Day Keto breakfast with Calories, Ingredients, and Instructions

Calories: 382, 28F, 22P, 5.3C

Ingredients

  • 14 large eggs
  • 3 plum tomatoes, diced
  • ⅔ cup mozzarella cheese, shredded
  • ⅓ cup pepper jack cheese, shredded
  • ⅓ cup sweet onion, diced
  • ⅓ cup sliced pickled jalapenos
  • ⅔ cup soppressata salami, diced
  • ⅓ cup heavy cream

Instructions

  • Preheat the oven to 325°F and grease a 15” x 11” muffin tin.
  • Combine all the ingredients in a mixing bowl, season with salt and pepper and whisk well.
  • Split the quiche batter into the muffin tin equally and bake for about 25 minutes.
  • Store in the fridge and reheat when ready to eat.
  • Nutrition is based on 4 Mini Crustless Quiches. Recipe makes about 12.

2 Day

Breakfast Mini Crustless Quiches

Calories: 382, 28F, 22P, 5.3C

Ingredients

  • 14 large eggs
  • 3 plum tomatoes, diced
  • ⅔ cup mozzarella cheese, shredded
  • ⅓ cup pepper jack cheese, shredded
  • ⅓ cup sweet onion, diced
  • ⅓ cup sliced pickled jalapenos
  • ⅔ cup soppressata salami, diced
  • ⅓ cup heavy cream

Instructions

  • Preheat the oven to 325°F and grease a 15” x 11” muffin tin.
  • Combine all the ingredients in a mixing bowl, season with salt and pepper and whisk well.
  • Split the quiche batter into the muffin tin equally and bake for about 25 minutes.
  • Store in the fridge and reheat when ready to eat.
  • Nutrition is based on 4 Mini Crustless Quiches

3 Day

Breakfast Mini Crustless Quiches

Calories: 382, 28F, 22P, 5.3C

Ingredients

  • 14 large eggs • 3 plum tomatoes, diced
  • ⅔ cup mozzarella cheese, shredded
  • ⅓ cup pepper jack cheese, shredded
  • ⅓ cup sweet onion, diced
  • ⅓ cup sliced pickled jalapenos
  • ⅔ cup soppressata salami, diced
  • ⅓ cup heavy cream

Instructions

  1. Preheat the oven to 325°F and grease a 15” x 11” muffin tin.
  2. Combine all the ingredients in a mixing bowl, season with salt and pepper and whisk well.
  3. Split the quiche batter into the muffin tin equally and bake for about 25 minutes.
  4. Store in the fridge and reheat when ready to eat.
  5. Nutrition is based on 4 Mini Crustless Quiches

4 Day

Breakfast (makes 3 servings)

Chocolate Peanut Butter Muffins

Calories: 530, 41F, 15P, 4.5C

Ingredients

  • cup almond flour
  • ½ cup erythritol
  • 1 tsp baking powder
  • 1 pinch salt
  • ⅓ cup peanut butter
  • ⅓ cup almond milk •
  • 2 large eggs
  • ½ cup SF chocolate chips

Instructions

  1. Combine all the dry ingredients (except chocolate chips) in a large mixing bowl and stir.
  2. Add in the peanut butter and almond milk and stir to combine.
  3. Add in 1 egg at a time, incorporating each fully. 4
  4. Fold in the SF chocolate chips.
  5. Spray a muffin tin and add the batter. Bake for about 15 minutes at 350°F.
  6. This recipe makes 6 muffins, 2 muffins per serving.
  7. Nutrition is per 2 Chocolate Peanut Butter Muffins

5 Day

Breakfast Chocolate Peanut Butter Muffins

Calories: 530, 41F, 15P, 4.5C

Ingredients

  • 1 cup almond flour
  • ½ cup erythritol
  • 1 tsp baking powder
  • 1 pinch salt
  • ⅓ cup peanut butter
  • ⅓ cup almond milk
  • 2 large eggs
  • ½ cup SF chocolate chips

Instructions

  1. Combine all the dry ingredients (except chocolate chips) in a large mixing bowl and stir.
  2. Add in the peanut butter and almond milk and stir to combine.
  3. Add in 1 egg at a time, incorporating each fully.
  4. Fold in the SF chocolate chips.
  5. Spray a muffin tin and add the batter. Bake for about 15 minutes at 350°F.
  6. This recipe makes 6 muffins, 2 muffins per serving.
  7. Nutrition is per 2 Chocolate Peanut Butter Muffins.

6 Day

Breakfast Chocolate Peanut Butter Muffins

Calories: 530, 41F, 15P, 4.5C

Ingredients

  • 1 cup almond flour
  • ½ cup erythritol
  • 1 tsp baking powder
  • 1 pinch salt
  • ⅓ cup peanut butter
  • ⅓ cup almond milk
  • 2 large eggs
  • ½ cup SF chocolate chips

Instructions

  1. Combine all the dry ingredients (except chocolate chips) in a large mixing bowl and stir.
  2. Add in the peanut butter and almond milk and stir to combine.
  3. Add in 1 egg at a time, incorporating each fully.
  4. Fold in the SF chocolate chips.
  5. Spray a muffin tin and add the batter. Bake for about 15 minutes at 350°F.
  6. This recipe makes 6 muffins, 2 muffins per serving.
  7. Nutrition is per 2 Chocolate Peanut Butter Muffins.

7 Day

Breakfast Creamy Scrambled Eggs

Calories: 710, 57F, 37P, 2.5C

Ingredients

  • 4 large eggs
  • 2 tbsp butter
  • 4 strips bacon
  • 2 tbsp sour cream
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 stalk green onion

Instructions

  1. Crack eggs and add the butter to a pan on medium-high heat. Stir continuously with a silicone spatula.
  2. While stirring the eggs, let some bacon strips cook in another pan (or bake them).
  3. Alternate stirring the eggs on the heat and off the heat in 30-second intervals. When they’re almost done, turn the heat off. The eggs will continue cooking a little more from the residual heat from the pan.
  4. Add a tablespoon of sour cream and season with salt and pepper.
  5. Garnish with chopped green onion and enjoy

8 day

Breakfast Creamy Coffee Shake

Calories: 425, 38F, 25P, 1C

Ingredients

  • 1 cup brewed coffee
  • ¼ cup heavy cream
  • 1 tbsp coconut oil
  • 1 scoop vanilla protein powder (about 30 grams)

Instructions

  1. Add the brewed coffee to a blender or Nutribullet.
  2. To it, add the heavy cream, coconut oil, and the protein powder. We recommend a low carb one like Isopure or NowFoods.
  3. Blend on high for about 20 seconds.
  4. Be careful opening the blender as the hot coffee may have created a lot of steam.
  5. Enjoy warm!

9 Day

Breakfast Classic Steak & Eggs

Calories: 687, 52F, 43P, 5C

Ingredients

  • 1 tbsp olive oil
  • 4 oz. sirloin
  • 1 tbsp butter
  • 3 large eggs
  • Salt, pepper
  • ½ avocado

Instructions

  1. In a pan with the olive oil, cook the sirloin (or your favorite cut of steak) until the desired doneness.
  2. Meanwhile, melt the butter in a pan and fry the eggs until the whites are set and the yolk is to the desired doneness. Season with salt and pepper.
  3. Take the steak off the pan, slice it into bite-sized strips and season with salt and pepper.
  4. Slice up and salt the avocado and serve everything together.

10 Day

Breakfast Pepperoni Pizza Omelet

Calories: 600, 53F, 32P, 5C

Ingredients

  • 3 large eggs
  • 1 tbsp heavy cream
  • ½ oz. pepperoni slices
  • ½ cup shredded mozzarella
  • Salt, pepper, basil
  • 2 strips of bacon

Instructions

  1. Heat a small pan with some oil on a medium flame. Simultaneously, fry the bacon strips in another pan (or bake them).
  2. Beat eggs with heavy cream and pour it into the hot pan. Let them cook until almost done and add some pepperoni slices to one side.
  3. Sprinkle mozzarella cheese over the pepperoni along with salt, pepper, and basil and fold the omelet over.
  4. Let cook for another minute and serve with a side of bacon!

11 Day

Breakfast Creamy Scrambled Eggs

Calories: 710, 57F, 37P, 2.5C

Ingredients

  • 4 large eggs
  • 2 tbsp butter
  • 4 strips bacon
  • 2 tbsp sour cream
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 stalk green onion

Instructions

  1. Crack eggs and add the butter to a pan on medium-high heat. Stir continuously with a silicone spatula.
  2. While stirring the eggs, let some bacon strips cook in another pan (or bake them).
  3. Alternate stirring the eggs on the heat and off the heat in 30-second intervals. When they’re almost done, turn the heat off. The eggs will continue cooking a little more from the residual heat from the pan.
  4. Add a tablespoon of sour cream and season with salt and pepper.
  5. Garnish with chopped green onion and enjoy!

12 Day

Breakfast Green Breakfast Smoothie

Calories: 500, 39F, 30P, 4C

Ingredients

  • 1.5 cups almond milk
  • 1 oz. spinach
  • 50 grams avocado
  • 1 tbsp coconut oil
  • 10 drops liquid stevia
  • 1 scoop vanilla protein powder (about 30 grams)

Instructions

  • Combine all the smoothie ingredients in a blender or Nutribullet.
  • Blend on high until everything is smooth and creamy.
  • Enjoy!

13 Day

Breakfast Easy Blender Pancakes

Calories: 450, 29F, 41P, 4C

Ingredients

  • 2 oz. cream cheese
  • 2 large eggs
  • 1 scoop vanilla protein powder (about 30 grams)
  • 1 dash cinnamon
  • 10 drops liquid stevia (optional)
  • 1 pinch salt

Instructions

  1. Add all the ingredients into a blender or Nutribullet.
  2. Blend on high until everything is smooth and creamy.
  3. Heat a griddle to medium heat and add the pancake batter into 4-5 inch diameter rounds.
  4. Cook until you see bubbles forming at the surface and the edges look dry.
  5. Flip and cook for a few more seconds.
  6. Enjoy with butter and a drizzle of sugar-free maple syrup.

14 Day

Breakfast Sausage, Egg & Cheese

Calories: 574, 49F, 27P, 1C

Ingredients

  • 3 oz. breakfast sausage (e.g. Jimmy Dean)
  • 1 large egg
  • 1 tbsp olive oil
  • 1 slice cheddar cheese
  • Chives or green onion for garnish

Instructions

  1. Cook the breakfast sausage and egg (sunny side up or over easy) in a lightly oiled pan.
  2. Arrange them with a slice of cheddar and drizzle with some hot sauce if you’d like.
  3. Top with chives or green onion for garnish

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