May 8, 2025

Pete Shaw
May 7
2 min read

The S.I.N. Total

Back Squat 5-5-5

Shoulder Press 5-5-5

Deadlift 5-5-5

Warm up for each, then take 3 attempts at a heavy set. Try to set a new 5-rep record, even if only by 1 pound (unless you're feeling ill or injured!).

Record your load for each lift and your total loading added up for the heaviest sets of each exercise.

Keto Prosciutto-Wrapped Green Beans & Poached Egg with Parmesan

Ingredients

Prosciutto-Wrapped Green Beans:

1 lb (450g) fresh green beans, trimmed
8 slices prosciutto (about 4 oz or 115g)
2 tbsp olive oil
½ tsp garlic powder
½ tsp black pepper
¼ tsp salt (optional, as prosciutto is salty)

Poached Eggs:

4 large eggs
1 tbsp white vinegar (for poaching)

Garnish:

¼ cup (25g) grated parmesan cheese
1 tbsp fresh parsley, chopped (optional)
1 tsp lemon zest (optional)

Instructions

1. Prepare Prosciutto-Wrapped Green Beans:

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Blanch green beans in boiling water for 2 minutes, then transfer to an ice bath to stop cooking. Drain and pat dry.
Divide green beans into 8 equal bundles (about 10-12 beans per bundle). Wrap each bundle tightly with a slice of prosciutto, starting at one end and spiraling to the other.
Place bundles seam-side down on the baking sheet. Brush with olive oil and sprinkle with garlic powder, black pepper, and salt (if using).
Bake for 12-15 minutes until prosciutto is crispy and green beans are tender.

2. Poach the Eggs:

Fill a medium saucepan with water and bring to a gentle simmer. Add white vinegar.
Crack each egg into a small bowl or cup. Create a gentle whirlpool in the water using a spoon, then carefully slide each egg into the water. Poach for 3-4 minutes for a soft yolk. Remove with a slotted spoon and drain on a paper towel.

3. Serve:

Place 2 prosciutto-wrapped green bean bundles on each plate. Top each serving with a poached egg.
Sprinkle with grated parmesan, fresh parsley, and lemon zest (if using). Serve immediately while the egg is warm and runny.

Notes:

Check prosciutto labels for no added sugars or fillers.
For extra fat, drizzle with additional olive oil or serve with a side of avocado.
Ensure green beans are blanched briefly to maintain crispness and vibrant color.

Macronutrient Breakdown (Per Serving, Approximate)

Servings: 4 (each includes 2 green bean bundles, 1 poached egg, 1 tbsp parmesan)
Calories: ~300 kcal
Protein: ~16g
Fat: ~24g
Carbohydrates: ~4g (net)