May 5, 2025

2 rounds for time of:

1000m Row

400/800m walk/jog

*Aim for the row to take ~5-7 min and for the walk/jog to take the same. If you are walking, then travel 400m and if you're jogging travel 800m. Take breaks whenever you need. The goal is to move fairly consistently at low intensity for 20-25 minutes.

Post times to comments.

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Keto Soy-Marinated Eggs with Beef and Broccoli

Ingredients

Soy-Marinated Eggs:

• 6 large eggs

• ½ cup soy sauce (low-sodium, or coconut aminos for lower carbs)

• ¼ cup water

• 2 tbsp rice vinegar (no added sugar)

• 2 cloves garlic, smashed

• 1 green onion, chopped

• 1 tsp sesame oil

Beef and Broccoli:

• 1 lb (450g) flank steak, thinly sliced against the grain

• 1 lb (450g) broccoli florets

• 2 tbsp avocado oil

• 3 cloves garlic, minced

• 1-inch piece ginger, grated

• ¼ cup soy sauce (or coconut aminos)

• 1 tbsp keto-friendly fish sauce (no added sugar)

• 1 tbsp almond flour

• ¼ cup beef broth

• 1 tsp sesame oil

• Optional: cauliflower rice, for serving (macronutrients calculated without it)

Instructions

1. Prepare Soy-Marinated Eggs:

• Bring a pot of water to a boil. Gently add eggs and boil for 6-7 minutes for soft yolks. Transfer to an ice bath, peel, and set aside.

• In a bowl, mix soy sauce, water, rice vinegar, garlic, green onion, and sesame oil. Place peeled eggs in a container, pour marinade over, and refrigerate for 4-12 hours.

2. Cook Beef and Broccoli:

• In a small bowl, combine soy sauce, fish sauce, almond flour, and beef broth to make the sauce. Set aside.

• Heat 1 tbsp avocado oil in a large skillet or wok over high heat. Add broccoli florets and stir-fry for 3-4 minutes until vibrant and slightly tender. Remove and set aside.

• Add remaining 1 tbsp avocado oil to the skillet. Add sliced beef in a single layer, cooking 1-2 minutes per side until browned. Add garlic and ginger, stir-fry for 30 seconds.

• Return broccoli to the skillet, pour in the sauce, and toss to coat. Cook for 1-2 minutes until the sauce thickens slightly. Stir in sesame oil.

3. Serve:

• Slice marinated eggs in half. Serve beef and broccoli with eggs on the side or top, optionally over cauliflower rice. Garnish with green onion or sesame seeds if desired.

Notes:

• Check labels on fish sauce and rice vinegar for hidden sugars.

• Marinate eggs up to 24 hours for deeper flavor.

• The dish’s umami comes from soy sauce, fish sauce, and sesame oil, eliminating the need for sweeteners.

Macronutrient Breakdown (Per Serving, Approximate)

• Servings: 4

• Calories: ~400 kcal

• Protein: ~32g

• Fat: ~27g

• Carbohydrates: ~5g (net)

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