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WEEK 11 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
breakfast casserole
with sausage
egg roll in a bowl
3-ingredient
crackers
cornish hen
under a brick
pecan brittle
muesli cereal
instant pot hamburger
soup
falafel
shrimp & sausage
skillet
no bake
almond butter
bars
coconut flour
banana bread
italian sub roll-ups
avocado stuffed
chicken meatballs
almond jalapeno
burgers
keto freezer
snacks
heuvos rancheros
asparagus, egg & bacon
salad
butternut & beet
steak salad
ocean
blueberry
freezer bites
fried cauliflower
breakfast ricce
beef & broccoli
turkey meatballs
with cauliflower
puree
farmhouse zucchini
eggs benedict
pad thai
chipotle chicken
skillet
kimchi & bacon egg
muffins
chicken tenders
chicken club
salad pizza
CALORIES FAT PROTEIN CARBOHYDRATES
267.77 20.98g 15.66g 5.02g
Ingredients
Preparation
12 eggs
1 lb. ground breakfast sausage
12 oz. broccoli florets, chopped
2 cloves garlic, minced
3 cup yellow squash, diced
1 Tbsp. avocado oil
1/2 cup almond milk
1/2 tsp. onion flakes
1/8 tsp. pepper
1/4 tsp. salt
1. Preheat the oven to 375 degrees and prepare a 9x13 casserole dish with non-stick
spray.
2. Add the sausage, garlic, and onion to a large skillet over medium-high heat. Cook
until the sausage is fully browned. Add the yellow squash and broccoli and cook until
tender. Pour the mixture into the prepared casserole dish.
3. Whisk the eggs, almond milk, salt & pepper together until well combined. Bake for
30-35 minutes until the eggs are completely set.
Breakfast Casserole with Sausage
(10 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
225.78 20.01g 8.1g 6.68g
Ingredients
Preparation
1/2 tsp. vanilla extract
2 tsp. cinnamon
1/2 cup pecans
1 cup sliced almonds
1 cup pumpkin seeds
1 cup coconut flakes
1 cup sunflower seeds
1/2 cup hemp hearts
1/4 tsp. liquid stevia
1. Preheat the oven to 350 degrees and line a baking pan with parchment paper.
2. In a large mixing bowl, mix together all of the ingredients until combined. Bake for
7-8 minutes.
3. Allow the cereal to cool a bit before eating and serve with almond milk! Each serving
is 1/3 cup.
Muesli Cereal
(10 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
176.85 14g 5.96g 9.24g
Ingredients
Preparation
2 tsp. banana extract
6 eggs
1/4 tsp. salt
1/3 cup coconut oil
1 Tbsp. baking powder
1/3 cup almond milk
1/2 cup coconut flour
1 tsp. xanthan gum
1 tsp. cinnamon
1/4 cup stevia
1. Preheat the oven to 375 degrees and prepare a loaf pan with non-stick spray.
2. In large mixing bowl beat together eggs, oil, and almond milk. Once combined,
add in the stevia, coconut sugar, baking powder, xanthan gum, salt, cinnamon, and
banana extract. Mix to combine well.
3. Pour the batter into the loaf pan and bake for 40-45 minutes, until the bread is
golden brown and a toothpick inserted comes out clean.
4. Allow the bread to cool for 15 minutes before removing from the pan. Allow to cool
fully on a wire rack.
Coconut Flour Banana Bread
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
241.74 17.81g 12.14g 9.96g
Ingredients
Preparation
3 eggs
1 tsp. salt
2 Tbsp. chives, chopped
1 Tbsp. olive oil
2 zucchini, coarsely grated and drained of liquid
1 oz. pico de gallo
2 Tbsp. almon flour
2 Tbsp. guacamole
1. Heat the olive oil in a skillet over high heat. Mix the
zucchini, almond flour, one egg and 1 tablesoon of the
chives together. Scoop the zucchini mixture into the pan and make 2 fritters of equal
size. Flatten the fritters with a spoon and form them into a circle. Cook each side for
3-4 minutes on both sides.
2. While the zucchini fritters cook, place a small pan over high heat for 2 minutes then
add olive oil to coat it and allow it to warm for 30 seconds. Crack the other 2 eggs into
the pan then lower the heat to medium and fry the eggs until the whites are set and
crisping but the yolk is still a little runny depending how you like them. Season the
eggs with salt and pepper to taste.
3. Remove the zucchini fritters from their pan when done then top them with the 2
eggs. Garnish everything with pico de gallo, guacamole and remaining chives.
Huevos Rancheros
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
350.68 26.21g 14.43g 16.15g
Ingredients
Preparation
3 eggs
4 slices bacon, cookedd & crumbled
8 oz. cauliflower rice
3 Tbsp. green onion, thinly sliced
1 onion, diced
2 Tbsp. olive oil
1 red bell pepper, diced
3 tsp. everything bagel seasoning
6 oz. broccoli florets, chopped to bite size pieces
1. Heat 1 tablespoon of olive oil a skillet over medium heat. Add the diced onion
and sauté them until they just start to brown. Add the pepper, cooking for another
minute.
2. Add another tablespoon of olive oil to the skillet along with the chopped broccoli
florets and stir them to coat them in the oil. Season the dish with salt & pepper to
taste, then cover the skillet and cook everything for 30 seconds to soften the broccoli.
3. Uncover the skillet and the bacon pieces, the cauliflower rice, and coconut aminos.
Stir everything together to thoroughly coat the cauliflower rice with the other
veggies, seasonings, and bacon.
4. Lower the stovetop heat to low and make 3 wells in the rice mixture to add in the
eggs. Sprinkle a little bit of olive oil in each groove to prevent the eggs from sticking,
then crack 1 egg into each one. Season with salt & pepper to taste then cover the
skillet again, cooking for 2 minutes to cook the eggs through to your desire.
5. Once the eggs are done, remove the skillet from heat and garnish with everything
bagel seasoning and green onions.
Fried Cauliflower Breakfast Rice
(3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
489.76 47.08g 10.16g 7.69g
Ingredients
Preparation
2 zucchini, grated & drained
1 tsp. salt
4 eggs
3 egg yolks
1 oz. almond flour
2 tsp. arrowroot powder
1/2 tsp. pepper
6 leaves basil, chopped
2 Tbsp. olive oil
1 Tbsp. lemon juice
1 Tbsp. red pepper flakes
1/2 tsp. dijon mustard
1 Tbsp. white vinegar
1/2 cup ghee
1. Preheat the oven to 200 degrees. Squeeze any excess moisture out of the grated zucchini.
Combine the zucchini, 1 egg, almond flour, arrowroot, pepper and half the basil in a bowl.
2. Heat the olive oil in a skillet over high heat. Measure out 1/4 cup of the zucchini
mixture and add to the pan. Flatten into a fritter shape using the bottom of the
measuring cup. Cook for 3-4 minutes on each side, until golden brown. Repeat with
the remaing mixture. You should have 4 fritters. Place them in the oven to keep
warm.
3. Poach or fry 3 eggs to your preferred doneness. Melt the ghee in a small pan over
medium-high heat. Bring to a simmer, then set aside. Blend the egg yolks, lemon
juice, mustard and red pepper flakes in a blender until smooth. Slowly drizzle the
melted ghee into the blender and blend for another 30-60 seconds. The sauce
should become thick very quickly.
4. Place the fritters on plates. Top the fritters with eggs and pour the sauce over the
eggs. Garnish with leftover basil, salt and pepper.
Farmhouse Zucchini Eggs Benedict
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
300.66 28.26g 9.04g 2.25g
Ingredients
Preparation
6 slices, bacon
1 Tbsp. toasted sesame seeds
6 eggs
1/2 cup kimchi
1 tsp. salt
1 tsp. pepper
1. Preheat the oven to 400 degrees. In a large
skillet over medium heat, cook the bacon
until it becomes soft but not crispy. Place on a paper towel lined plate. Reserve 1
tablespoon of the bacon fat.
2. Add the kimchi to the skillet with the bacon fat and stir it in it for 5 minutes. Once it
softens, remove the kimchi and skillet from heat.
3. Line the 6 muffin cups with 1 slice of bacon (wrapping it in a circle around the
edges), then equally portion the kimchi into each muffin cup on top of the bacon.
4. Crack an egg into each muffin cup on top of the kimchi, then season with salt &
pepper to taste. Bake the muffins in the oven for 10 minutes or so, until the yolks are
your desired consistency. Once done, remove the tray and sprinkle the sesame seeds
on top of the muffins. Serve warm and enjoy!
Kimchi & Bacon Egg Muffins
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
260.36 10.22g 29.82g 14.13g
Ingredients
Preparation
2 tsp. apple cider vinegar
1/2 tsp. salt
1/4 cup chicken broth
1 cup carrots, shredded
1 lb. ground turkey
2 Tbsp. olive oil
1/2 tsp. minced ginger
1 tsp. sesame oil
3 cloves garlic, minced
1 1/2 cup onion, finely diced
5 cups shredded cabbage
2 Tbsp. coconut aminos
1/4 tsp. pepper
1. Heat 1 tablespoon of olive in a large skillet over medium
heat. Add in the ground turkey and cook it for 5-6 minutes
or until cooked through. Once done, push it to one side of
the pan and add the onion to the empty side. Sauté the
onion for 3-4 minutes with the turkey juices and olive oil.
2. Once the onion is translucent, add in the shredded carrots, garlic, and ginger,
then sauté everything for 2 minutes. Stir together with the turkey and onions.
3. Add in the chicken broth along with the cabbage, coconut aminos, and apple
cider vinegar. Stir well and cover the pan with a lid. Reduce the stovetop heat to
medium-low and allow the dish to cook for 12-15 minutes or until the cabbage
becomes tender. Right before serving, add in the sesame oil. Garnish with sliced
green onions.
Egg Roll in a Bowl
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
1012.71 71.76g 60.39g 30.28g
Ingredients
Preparation
2 bay leaves
3 cups chicken stock
1/4 tsp. dried thyme
2 bunches celery, diced
1/2 cup green bean pieces
8 oz. mushrooms, sliced
2 Tbsp. olive oil
3 cloves garlic, minced
2 Tbsp. balsamic vinegar
1 Tbsp. fish sauce
2 lbs. ground beef
1 onion, diced
2 Tbsp. cassava flour
1 tsp. salt
1 tsp. pepper
1 Tbsp. tomato paste
3 tsp. coconut aminos
1 cup broccoli florets
1 cup zucchini, diced
1. Using an instant pot, set to the sauté setting. Once it’s ready, add the ground beef
into it with a tablespoon of olive oil. Let it sauté for 3-5 minutes.
2. While the meat is cooking, in a medium mixing bowl combine the chicken stock,
red wine vinegar, tomato paste, balsamic vinegar, coconut aminos, and fish sauce.
Once combined, set the bowl aside.
3. Add the onions and celery to the instant pot, allowing it to sauté for a few minutes.
Add the garlic and mushrooms. Let everything sauté together for 3 minutes until it
has browned and is softened. Once done add the rest of the veggies to the pot.
4. Add the bay leaves, dried thyme, and salt & black pepper to taste. Stir everything
together then lock the instant pot and close the steam valve. Put it to the high
pressure setting for 5 minutes, then give the pot a few minutes to relieve the pressure
(this will happen automatically).
5. Once the pressure has left the pot, take off the lid and switch the setting back to
sauté on medium again to allow the stew to thicken. Bring the stew to a simmer than
reduce the heat slowly to let it thicken for 5-10 minutes or until it reaches your desired
consistency.
Instant Pot Hamburger Soup
(3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
268.13 23.81g 10.57g 2.89g
Ingredients
Preparation
4 slices salami
4 slices mortadella
4 slices sopressata
4 slices pepperoni
1 Tbsp. avacado mayonnaise
1/2 oz. lettuce, shredded
1/4 cup pickled jalapeno
1 oz. roasted red pepper slices
1/4 cup black olives
1 Tbsp. apple cider vinegar
1/4 tsp. italian seasoning
1. Layer the slices of meat (4 different stacks) from largest to smallest. Spread a little
bit of avocado mayo on the top of the stack, leaving room at the top of the largest
pieces so that it doesn’t drizzle out when rolled up.
2. Top each roll up with shredded lettuce on the lower half. Add the other toppings.
Starting from the bottom of the cheese, tightly roll the stack, then secure the outer
meat edges with toothpicks.
3. To serve pour 2 parts oil and 1 part apple cider vinegar vinegar into a small dish for
dipping and garnish with the Italian seasonings.
Italian Sub Roll-ups
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
454.4 37.7g 20.39g 10.09g
Ingredients
Preparation
1 hard-boiled egg
1 2/3 cup asparagus, chopped
1/2 tsp. dijon mustard
1 tsp. olive oil
1 tsp. red wine vinegar
1/2 tsp. salt
1/2 tsp. pepper
2 slices bacon, cooked & crumbled
1. Bring a pot of water to a boil, add the asparagus and cook 2 to 3 minutes, until
tender yet firm. Drain and run under cold water to stop it from cooking further. Set
aside.
2. In a small bowl mix the Dijon, oil, vinegar and a pinch of salt and pepper.
Arrange the asparagus on a plate, top with egg and bacon and drizzle with the
vinaigrette.
Asparagus, Egg & Bacon Salad
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
383.16 21.97g 30.21g 16.36g
Ingredients
Preparation
2 1/2 tsp. salt
2 1/2 cup broccoli, cut into florets
2 Tbsp. green onions, sliced
1 tsp. ginger, grated
1/2 tsp. sesame oil
1 clove garlic, minced
1 1/2 Tbsp. avocado oil
2 Tbsp. sesame seeds
8 oz. flank steak, thinly sliced
3 cups cauliflower rice
1/4 cup coconut aminos
1/4 cup beef broth
1. Whisk together 1 tablespoon of coconut aminos, and
1/2 teaspoon of garlic and ginger. Place the beef into the
marinade and stir it in to coat it well. Cover the beef and
marinade then refrigerate it for 1 hour.
2. Heat 1 tablespoon of avocado oil in a large pan over
medium heat. Add in the broccoli to the pan and cook for 3-4 minutes, stirring,
until it softens. Add the rest of the garlic and ginger to the pan with the broccoli
and cook everything together for one minute.
3. Turn the heat to low, cover the pan, and cook the dish until the broccoli is fully
cooked and tender, about 4-5 minutes. Move the broccoli to a plate on the side
and raise the temperature of the stove top medium-high, adding the other 1/2
tablespoon of oil. Add in the marinated beef and cook it until it browns. Add the
broccoli back to the pan once the beef is done cooking.
4. In a small mixing bowl, whisk together the rest of the coconut aminos, beef
broth, and sesame oil. Add it into the pan and cook it into the dish until it
thickens, about 1-2 minutes, stirring continuously.
5. Serve over cauliflower rice. Garnish with sesame seeds and green onions.
Beef & Broccoli
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
658.44 58.91g 23.87g 14.89g
Ingredients
Preparation
1/4 cup fish sauce
1 Tbsp. coconut aminos
3 tsp. sriracha sauce
2 cloves, garlic, minced
4 Tbsp. almond butter
5 drops liquid stevia
1 lb. chicken thighs, diced
1 lb. zucchini noodles
4 eggs
2 green onions, thinly sliced
1/4 cup cilantro, chopped
1/4 cup almond slices
2 Tbsp. lime juice
4 Tbsp. olive oil
2 cups bean sprouts
1. Heat two tablespoons of olive oil in a large skillet over
medium heat. Sauté the zoodles in the pan, then cover them
with the lid until soft and cooked through. Set aside.
2. Combine the fish sauce, coconut aminos, sriracha, garlic,
almond butter, and salt & pepper to taste to make the pad
thai sauce. Once mixed well, add the stevia drops and stir it in,
then place the sauce to the side.
3. Cook the chicken thighs in the skillet over medium-high
heat until an internal temperature of 165 degrees is reached.
4. Heat 1/2 tablespoon of olive oil in another skillet over medium heat. Whisk the eggs
together with salt and pepper to taste. Pour half the egg mixture in the pan and swirl it
around the bottom of the pan to make a thin omelet. Cook the eggs for a couple of minutes,
until they firm on top. Use a spatula to flip them to the other side and cook for another 30
seconds. Once they are done place them to the side on a plate and repeat this with the
remaining egg mixture. Cut the eggs into thin strips.
5. Place the chicken back over heat and add in the green onions, cooking over medium- high
heat until the onions become see through. Add the omelet strips and bean sprouts to the
skillet and cook for 1 more minute while stirring. Add the sauce to the pan along with the
zoodles, cooking until heated well. Once warmed, garnish with cilantro, lime juice, and sliced
almonds.
Pad Thai
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
229.58 7.42g 36.35g 1.99g
Ingredients
Preparation
2 eggs
1 1/2 tsp. onion powder
1/8 tsp. cayenne
1 cup almond meal
1 1/2 tsp. garlic powder
1 tsp. salt
1/2 tsp. pepper
2 Tbsp. olive oil
1 lb. chicken breast, sliced into tenders
1.Pat the chicken tenders dry with paper towels and set aside. Beat the eggs together
in a shallow bowl and set this aside as well.
2. In another shallow bowl, combine the almond meal with the spices until mixed
well.
3. Dip each tender in the beaten eggs, then coat in the almond meal mixture. Once
coated, set the chicken on a plate to the side.
4. Heat a large skillet over medium-high heat for 1 minute. Add olive oil to the pan and
allow to heat. Add in the chicken tenders, being careful not to over crowd the skillet.
5. Once the tenders are in, lower the heat to medium and cook each side until
browned and golden which typically takes 3-4 minutes per side.
6. Serve with your favorite keto-friendly dipping sauce and enjoy!
Chicken Tenders
(3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
813.32 62.39g 51.98g 11.54g
Ingredients
Preparation
1 lemon
1 cup parsley, minced
3 Tbsp. olive oil
4 cloves garlic, minced
1 cornish game hen
2 Tbsp. steak seasoning
1. Preheat oven to 400 degrees. Using kitchen shears, cut along both sides of the
backbone of the hen; remove backbone and discard. With a sharp knife, split the hen
in half through the breast bone. Rinse and pat dry with paper towels. Set aside.
2. Grate lemon peel and place peel in a small bowl. Add parsley, steak seasoning and
garlic; mix well. Loosen skin on chicken and rub seasonings under and on skin. Brush
hen halves with 2 tablespoons olive oil.
3. Heat remaining olive oil in large ovenproof skillet over medium-high heat. Place the
hen halves in skillet, skin side up. Cook until well-browned, about 5 minutes. Turn the
hen halves over. Place 1-2 clean foil-wrapped bricks on top of the hen halves. Bake for
25 minutes or until a meat thermometer reads 180°.
Cornish Hen Under a Brick
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
371.71 26.18g 26.04g 7.13g
Ingredients
Preparation
1 lb. smoked sausage, sliced
1 tsp. dried oregano
1 tsp. salt
1 green bell pepper, sliced
2 Tbsp. parsley, chopped
2 zucchini, sliced
3 cloves garlic, minced
2 Tbsp. olive oil
1/2 yellow pepper, sliced
1 red pepper, sliced
1 lb. shrimp, peeled & deveined
1/2 onion, diced
1 tsp. paprika
1/4 tsp. red pepper flakes
1. Heat 1 tablespoon of olive oil in a large skillet over
medium heat. Add the sliced sausage to the skillet and
allow it to cook for 2-3 minutes or until browned and
cooked through. Once done, remove it from the pan
and place it on a plate to the side.
2. Add the other tablespoon of oil to the now empty pan
and add in the shrimp. Season it with salt and pepper
to taste and cook until they become pink, which should take 1-2 minutes. Once done,
remove them from the pan as well and put them on the side with the sausage.
3. Add the bell peppers and onion to the skillet. Cook the veggies for 5 minutes or
until they start to just soften. Once they become soft, add the garlic and zucchini
slices, and cook everything for another 3 minutes, seasoning with salt & pepper to
taste.
4. Add the seasonings to the pan and add back in the shrimp and sausage. Cook
everything for an additional 5 minutes, until everything is cooked through and
aromatic. Garnish the dish with parsley.
Shrimp & Sausage Skillet
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
409.68 32.29g 24.7g 5.41g
Ingredients
Preparation
1 egg
3 cloves garlic
4 jalapenos
1/2 cup raw almonds
1 lb. ground beef
1 tsp. salt
1 tsp. pepper
1. Process the almonds in your food processor and blend to a grainy flour consistency.
Add in the jalapenos and garlic and blend until everything is well incorporated.
2. Put all the ingredients in a mixing bowl and mix well by hand until everything is
well combined. Make 4 burger patties with your mixture.
3. Grill over medium heat for about 8 minutes per side or until done to your liking.
Almond Jalapeno Burgers
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
520.1 38.34g 33.56g 12.68g
Ingredients
Preparation
zest and juice from 1 lemon
1/4 cup balsamic vinaigrette
4 Tbsp. olive oil
4 beets, cooked and cubed
4 cloves garlic, smashed
2 cups butternut squash, diced
1/4 cup pumpkin seeds
2 lbs. hanger steak
4 Tbsp. dijon mustard
1. Combine mustard, garlic, lemon juice and zest and 2 tablespoons olive oil and rub it
over the steak. Let it marinate in the fridge for at least 2 hours.
2. Preheat the oven to 400 degrees and line a rimmed baking sheet with foil. Toss
butternut cubes with the rest of the olive oil and a pinch each of salt and pepper.
Roast until tender, about 30 minutes.
3. Turn grill on to highest setting and grill the steak for 1-2 minutes per side for rare to
medium rare or cook to your desired doneness. Let the steak rest for 5 minutes. Slice
the steak against the grain into slices.
4. Gently stir squash and beets with dressing until lightly coated. Add pumpkin seeds
and stir again. Divide squash mixture among plates, top with steak slices and serve.
Butternut & Beet Steak Salad
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
377.71 19.05g 41.75g 12.8g
Ingredients
Preparation
1/4 tsp. nutmeg
1/4 tsp. allspice
2 Tbsp. ghee
2 eggs
1/2 tsp. onion powder
2 cups chicken broth
3 Tbsp. chives, chopped
8 cups cauliflower florets
1 1/2 lb. ground turkey
2 Tbsp. olive oil
1 Tbsp. arrowroot
1/3 cup almond flour
4 Tbsp. coconut yogurt
1 tsp. salt
1. To make the cauliflower puree, steam the cauliflower
florets until soft enough to process. Place half of the cooked
cauliflower into a food processor along with 1 tablespoon
of ghee. Season the florets with salt & pepper to taste then process everything until
smooth. Repeat this with the second half of cauliflower. Set this to the side and make the
meatballs.
2. Preheat the oven to 350 degrees. Combine the turkey, eggs, nutmeg, allspice and
almond flour. Mix everything together until well combined.
3. Make 1.5 inch meatballs. Heat 2 tablespoons of olive oil in a large skillet over medium
heat. Add the meatballs and cook them for 5-7 minutes until golden brown, but not fully
cooked through. Turn them so all sides get cooked evenly. Without cleaning the pan, put
the meatballs into a baking dish and cook them in the oven for 5 minutes to fully cook
them through.
4. Mix 2 tablespoons of warm water in a small bowl with the arrowroot. Set aside. Add
the chicken stock to the meatball skillet and use a spatula to scrape all to browned bits
off the bottom of the pan. Bring to a boil. Remove from the heat and add the arrowroot
mixture. Whisk vigorously return to low heat and allow to cook for 2-3 minutes to thicken.
Add the yogurt 1 tablespoon at a time, whisking in between each addition. Season with
salt and pepper.
5. Toss the cooked meatballs with the gravy and serve with cauliflower puree.
Turkey Meatballs with Cauliflower Puree
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
379.28 23.71g 30.58g 14.97g
Ingredients
Preparation
3 tsp. chili powder
1/2 tsp. cayenne
1 tsp. salt
1 tsp. paprika
1 green pepper, sliced
1 red pepper, sliced
2 Tbsp. olive oil
1 Tbsp. minced garlic
1 lb. ground chicken
2 cups cauliflower rice
1/2 onion, diced
2 tsp. chipotle powder
1 tsp. cumin
1/2 tsp. pepper
1. Heat the olive oil in a large skillet over high heat. Add the
cauliflower rice to the pan for 4-5 minutes until cooked
through and soft. Once done, remove it from the pan and drain out any excess liquid, setting
it to the side to cool.
2. Add the ground chicken, garlic, and white onion to the empty skillet. Once the chicken
starts breaking up, use a spoon to help it cook and break it apart. While it is cooking, add
all of the seasonings to the pan and stir to combine. Let it cook for about 5 minutes or until
cooked through.
3. Once it is almost done add the sliced peppers to the skillet and cook them until they
soften, about 5 minutes.
4. Once the peppers are soft, add the cooked cauliflower rice back to the skillet and mix it
with the contents.
Chipotle Chicken Skillet
(3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
168.81 11.84g 9.96g 6.96g
Ingredients
Preparation
2 avocados, sliced
4 slices bacon, cooked & crumbled
1 head romaine lettuce, chopped
3/4 cup cherry tomatoes, halved
2 Cali’flour Foods pizza crusts
2 Tbsp. olive oil
1 Tbsp. fresh basil, chopped
1 tsp. oregano
1 Tbsp. rosemary
2 cups, cooked chicken breast, diced
1. Preheat the oven to 400 degrees before starting and using the pizza crust box
instructions, prepare the crust if needed.
2. Mix the bacon, lettuce, tomatoes and chicken together in a bowl. Toss with the oil,
herbs and salt and pepper.
3. Top the crusts with the club salad. Enjoy with your favorite keto dressing.
Chicken Club Salad Pizza
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
224.17 19.39g 9g 8.02g
Ingredients
Preparation
1 egg, beaten
2 cups almond flour
1/2 tsp. salt
1. Preheat the oven to 350 degrees and line a
baking sheet with parchment paper.
2. In a large mixing bowl, combine the almond flour, salt, and egg. Combine to form a
dough.
3. Place a sheet of parchment paper on a flat surface a place the dough on it. Put
another piece of parchment paper on top of it. Use a rolling pin to flatten the cracker
dough to a 1/16” thick rectangle. Cut the dough into your desired amount of crackers
then bake them for 8-12 minutes or until golden brown.
3-Ingredient Paleo Crackers
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
198.9 14.74g 9.46g 11.72g
Ingredients
Preparation
2 eggs
2 cloves garlic
2 tsp. cumin
1 tsp. cilantro
1 Tbsp. lemon juice
1/2 almond flour
1 tsp. salt
2 Tbsp. coconut flour
4 cups kale
1. Preheat the oven to 400 degrees.
2. Place all ingredients in a food processor and process until the ingredients form
a dough.
3. Roll the mixture into 10 pieces forming balls or patties then place them in an air
fryer at 370 degrees or bake them in the oven at 400 degrees for 18-20 minutes.
Falafel
(5 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
99.41 5.72g 10.16g 1.87g
Ingredients
Preparation
1 avocado, mashed
1 lb. ground chicken breast
2 tsp. parsley, finely chopped
1 Tbsp. dijon mustard
1/4 tsp. garlic powder
1 Tbsp. ghee
1 tsp. salt
1. In a large mixing bowl, combine the ground chicken, mustard, garlic powder,
parsley, and salt. Mix everything until well combined.
2. Shape 10 meatballs out of the mixture, but keep 1/2 cup of meat in the bowl for
later. In each meatball that you formed, create a divot with your thumb and add
1 teaspoon of avocado mash into it. Take 1 tablespoon of the saved meat for each
meatball and cover the avocado, tucking it in the middle.
3. Melt the ghee in a large skillet over medium heat. Add as many meatballs as fit,
being careful not to crowd them. Cook for 12 minutes, occasionally turning to evenly
brown the meatballs on all sides. Repeat with any extra meatballs and enjoy!
Avocado Stuffed Chicken Meatballs
(10 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
124.91 11.75g 2.55g 4.9g
Ingredients
Preparation
1/3 cup cashew butter
1/4 cup coconut oil
1/2 oz. raw cashews
1/3 cup cacao powder
1/3 cup coconut butter
1. Heat the coconut oil and cacao powder in a
saucepa over medium heat. Once it simmers,
remove it from heat and stir until it forms a smooth chocolate mixture.
2. Take the pan off of heat and allow the chocolate to cool completely, then, divide it equally
into 9 holes of an ice cube tray. Freeze the mixture for 10 minutes.
3. Once it is hardened, spoon the coconut butter equally into each chocolate base, then
freeze the tray for another 10 minutes.
4. Repeat this process with the cashew butter after the second coconut butter layer
hardened. Top the bite with 1 cashew per each one, and freeze the tray again until everything
is solidified. Pop the bites out of the tray and store in an airtight container in the freezer.
3-Layer Freezer Snacks
(9 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
94.84 9.16g .53g 2.37g
Ingredients
Preparation
1 tsp. lemon juice
1/2 cup blueberries
1/2 cup coconut oil
1 cup coconut butter
1 Tbsp. shredded coconut
1 tsp. stevia
1. Blend the coconut butter, coconut oil, blueberries, lemon juice and stevia on a high
setting until the mixture is smooth. Scrape down the sides and blend again to ensure
everything is combined.
2. Spoon the mixture equally into silicone molds then use a knife or spoon to smooth
the tops of the molds.
3. Sprinkle shredded coconut over each mold then place the silicone molds in the
freezer for 1 hour to harden the bites.
4. Once frozen, remove the bites from the freezer and pop them out of the molds.
5. Keep the bites in the freezer for up to 30 days.
Ocean Blueberry Freezer Bites
(21 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
166.24 17.48g 1.86g 5.7g
Ingredients
Preparation
1/2 tsp. vanilla extract
3 Tbsp. butter
1/4 tsp. salt
1 cup raw pecan halves
1/4 tsp. cinnamon
1/3 cup stevia
1. Heat a large skillet over medium heat on the stove
top and roast the nuts by putting them in the skillet
along with the dry seasonings. Stir them and allow
them to heat until they become aromatic.
2. Add in the butter and stir until it is melted. Use a spatula to ensure the pecans are
coated in butter.
3. Pour the stevia into the mixture and stir it in. Stir it occasionally until a caramel
begins to bubble. The butter and stevia will become foamy and golden after about 8
minutes.
4. Once the caramel forms, add the vanilla extract to the skillet and raise the heat to
medium-high. Stir the dish until toasty bits form on the pecans and the caramel is
getting sticky and golden brown.
5. While the mixture is still hot, transfer it to parchment paper and spread it out
evenly. Keep the nuts together so they stick to each other as the brittle cools.
6. Once it cools, put the parchment paper with the brittle into the freezer and freeze
for 20-30 minutes or until hard enough to break into pieces.
Pecan Brittle
(10 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
210.54 19.5g 2.7g 8.76g
Ingredients
Preparation
2 Tbsp. coconut oil, melted
1 1/2 cups macadamia nuts
1/4 cup almond butter
1/2 cup chocolate chips
1 tsp. salt
1. Line a square pan with parchment paper and set
it to the side. Process the macadamia nuts in a food
processor until they resemble a rough flour.
2. Add all of the ingredients except the chocolate
chips and salt to a large mixing bowl. Stir to combine. Once mixed, pour the
mixture into the prepared pan and spread it out in an even layer.
3. Melt the chocolate chips in a microwave safe dish in 15 second increments,
stirring in between to make sure it doesn’t burn.
4. Pour the melted chocolate over the nut mixture and spread it into a thin
layer. Place the pan in the freezer to set for an hour.
5. Cut the bars into 12 squares and enjoy!
No Bake Almond Butter Bars
(12 servings)

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mealplan.week11.pdf

  • 1. WEEK 11 RECIPES BREAKFAST LUNCH SNACKS DINNER DESSERTS breakfast casserole with sausage egg roll in a bowl 3-ingredient crackers cornish hen under a brick pecan brittle muesli cereal instant pot hamburger soup falafel shrimp & sausage skillet no bake almond butter bars coconut flour banana bread italian sub roll-ups avocado stuffed chicken meatballs almond jalapeno burgers keto freezer snacks heuvos rancheros asparagus, egg & bacon salad butternut & beet steak salad ocean blueberry freezer bites fried cauliflower breakfast ricce beef & broccoli turkey meatballs with cauliflower puree farmhouse zucchini eggs benedict pad thai chipotle chicken skillet kimchi & bacon egg muffins chicken tenders chicken club salad pizza
  • 2. CALORIES FAT PROTEIN CARBOHYDRATES 267.77 20.98g 15.66g 5.02g Ingredients Preparation 12 eggs 1 lb. ground breakfast sausage 12 oz. broccoli florets, chopped 2 cloves garlic, minced 3 cup yellow squash, diced 1 Tbsp. avocado oil 1/2 cup almond milk 1/2 tsp. onion flakes 1/8 tsp. pepper 1/4 tsp. salt 1. Preheat the oven to 375 degrees and prepare a 9x13 casserole dish with non-stick spray. 2. Add the sausage, garlic, and onion to a large skillet over medium-high heat. Cook until the sausage is fully browned. Add the yellow squash and broccoli and cook until tender. Pour the mixture into the prepared casserole dish. 3. Whisk the eggs, almond milk, salt & pepper together until well combined. Bake for 30-35 minutes until the eggs are completely set. Breakfast Casserole with Sausage (10 servings)
  • 3. CALORIES FAT PROTEIN CARBOHYDRATES 225.78 20.01g 8.1g 6.68g Ingredients Preparation 1/2 tsp. vanilla extract 2 tsp. cinnamon 1/2 cup pecans 1 cup sliced almonds 1 cup pumpkin seeds 1 cup coconut flakes 1 cup sunflower seeds 1/2 cup hemp hearts 1/4 tsp. liquid stevia 1. Preheat the oven to 350 degrees and line a baking pan with parchment paper. 2. In a large mixing bowl, mix together all of the ingredients until combined. Bake for 7-8 minutes. 3. Allow the cereal to cool a bit before eating and serve with almond milk! Each serving is 1/3 cup. Muesli Cereal (10 servings)
  • 4. CALORIES FAT PROTEIN CARBOHYDRATES 176.85 14g 5.96g 9.24g Ingredients Preparation 2 tsp. banana extract 6 eggs 1/4 tsp. salt 1/3 cup coconut oil 1 Tbsp. baking powder 1/3 cup almond milk 1/2 cup coconut flour 1 tsp. xanthan gum 1 tsp. cinnamon 1/4 cup stevia 1. Preheat the oven to 375 degrees and prepare a loaf pan with non-stick spray. 2. In large mixing bowl beat together eggs, oil, and almond milk. Once combined, add in the stevia, coconut sugar, baking powder, xanthan gum, salt, cinnamon, and banana extract. Mix to combine well. 3. Pour the batter into the loaf pan and bake for 40-45 minutes, until the bread is golden brown and a toothpick inserted comes out clean. 4. Allow the bread to cool for 15 minutes before removing from the pan. Allow to cool fully on a wire rack. Coconut Flour Banana Bread (8 servings)
  • 5. CALORIES FAT PROTEIN CARBOHYDRATES 241.74 17.81g 12.14g 9.96g Ingredients Preparation 3 eggs 1 tsp. salt 2 Tbsp. chives, chopped 1 Tbsp. olive oil 2 zucchini, coarsely grated and drained of liquid 1 oz. pico de gallo 2 Tbsp. almon flour 2 Tbsp. guacamole 1. Heat the olive oil in a skillet over high heat. Mix the zucchini, almond flour, one egg and 1 tablesoon of the chives together. Scoop the zucchini mixture into the pan and make 2 fritters of equal size. Flatten the fritters with a spoon and form them into a circle. Cook each side for 3-4 minutes on both sides. 2. While the zucchini fritters cook, place a small pan over high heat for 2 minutes then add olive oil to coat it and allow it to warm for 30 seconds. Crack the other 2 eggs into the pan then lower the heat to medium and fry the eggs until the whites are set and crisping but the yolk is still a little runny depending how you like them. Season the eggs with salt and pepper to taste. 3. Remove the zucchini fritters from their pan when done then top them with the 2 eggs. Garnish everything with pico de gallo, guacamole and remaining chives. Huevos Rancheros (2 servings)
  • 6. CALORIES FAT PROTEIN CARBOHYDRATES 350.68 26.21g 14.43g 16.15g Ingredients Preparation 3 eggs 4 slices bacon, cookedd & crumbled 8 oz. cauliflower rice 3 Tbsp. green onion, thinly sliced 1 onion, diced 2 Tbsp. olive oil 1 red bell pepper, diced 3 tsp. everything bagel seasoning 6 oz. broccoli florets, chopped to bite size pieces 1. Heat 1 tablespoon of olive oil a skillet over medium heat. Add the diced onion and sauté them until they just start to brown. Add the pepper, cooking for another minute. 2. Add another tablespoon of olive oil to the skillet along with the chopped broccoli florets and stir them to coat them in the oil. Season the dish with salt & pepper to taste, then cover the skillet and cook everything for 30 seconds to soften the broccoli. 3. Uncover the skillet and the bacon pieces, the cauliflower rice, and coconut aminos. Stir everything together to thoroughly coat the cauliflower rice with the other veggies, seasonings, and bacon. 4. Lower the stovetop heat to low and make 3 wells in the rice mixture to add in the eggs. Sprinkle a little bit of olive oil in each groove to prevent the eggs from sticking, then crack 1 egg into each one. Season with salt & pepper to taste then cover the skillet again, cooking for 2 minutes to cook the eggs through to your desire. 5. Once the eggs are done, remove the skillet from heat and garnish with everything bagel seasoning and green onions. Fried Cauliflower Breakfast Rice (3 servings)
  • 7. CALORIES FAT PROTEIN CARBOHYDRATES 489.76 47.08g 10.16g 7.69g Ingredients Preparation 2 zucchini, grated & drained 1 tsp. salt 4 eggs 3 egg yolks 1 oz. almond flour 2 tsp. arrowroot powder 1/2 tsp. pepper 6 leaves basil, chopped 2 Tbsp. olive oil 1 Tbsp. lemon juice 1 Tbsp. red pepper flakes 1/2 tsp. dijon mustard 1 Tbsp. white vinegar 1/2 cup ghee 1. Preheat the oven to 200 degrees. Squeeze any excess moisture out of the grated zucchini. Combine the zucchini, 1 egg, almond flour, arrowroot, pepper and half the basil in a bowl. 2. Heat the olive oil in a skillet over high heat. Measure out 1/4 cup of the zucchini mixture and add to the pan. Flatten into a fritter shape using the bottom of the measuring cup. Cook for 3-4 minutes on each side, until golden brown. Repeat with the remaing mixture. You should have 4 fritters. Place them in the oven to keep warm. 3. Poach or fry 3 eggs to your preferred doneness. Melt the ghee in a small pan over medium-high heat. Bring to a simmer, then set aside. Blend the egg yolks, lemon juice, mustard and red pepper flakes in a blender until smooth. Slowly drizzle the melted ghee into the blender and blend for another 30-60 seconds. The sauce should become thick very quickly. 4. Place the fritters on plates. Top the fritters with eggs and pour the sauce over the eggs. Garnish with leftover basil, salt and pepper. Farmhouse Zucchini Eggs Benedict (4 servings)
  • 8. CALORIES FAT PROTEIN CARBOHYDRATES 300.66 28.26g 9.04g 2.25g Ingredients Preparation 6 slices, bacon 1 Tbsp. toasted sesame seeds 6 eggs 1/2 cup kimchi 1 tsp. salt 1 tsp. pepper 1. Preheat the oven to 400 degrees. In a large skillet over medium heat, cook the bacon until it becomes soft but not crispy. Place on a paper towel lined plate. Reserve 1 tablespoon of the bacon fat. 2. Add the kimchi to the skillet with the bacon fat and stir it in it for 5 minutes. Once it softens, remove the kimchi and skillet from heat. 3. Line the 6 muffin cups with 1 slice of bacon (wrapping it in a circle around the edges), then equally portion the kimchi into each muffin cup on top of the bacon. 4. Crack an egg into each muffin cup on top of the kimchi, then season with salt & pepper to taste. Bake the muffins in the oven for 10 minutes or so, until the yolks are your desired consistency. Once done, remove the tray and sprinkle the sesame seeds on top of the muffins. Serve warm and enjoy! Kimchi & Bacon Egg Muffins (2 servings)
  • 9. CALORIES FAT PROTEIN CARBOHYDRATES 260.36 10.22g 29.82g 14.13g Ingredients Preparation 2 tsp. apple cider vinegar 1/2 tsp. salt 1/4 cup chicken broth 1 cup carrots, shredded 1 lb. ground turkey 2 Tbsp. olive oil 1/2 tsp. minced ginger 1 tsp. sesame oil 3 cloves garlic, minced 1 1/2 cup onion, finely diced 5 cups shredded cabbage 2 Tbsp. coconut aminos 1/4 tsp. pepper 1. Heat 1 tablespoon of olive in a large skillet over medium heat. Add in the ground turkey and cook it for 5-6 minutes or until cooked through. Once done, push it to one side of the pan and add the onion to the empty side. Sauté the onion for 3-4 minutes with the turkey juices and olive oil. 2. Once the onion is translucent, add in the shredded carrots, garlic, and ginger, then sauté everything for 2 minutes. Stir together with the turkey and onions. 3. Add in the chicken broth along with the cabbage, coconut aminos, and apple cider vinegar. Stir well and cover the pan with a lid. Reduce the stovetop heat to medium-low and allow the dish to cook for 12-15 minutes or until the cabbage becomes tender. Right before serving, add in the sesame oil. Garnish with sliced green onions. Egg Roll in a Bowl (4 servings)
  • 10. CALORIES FAT PROTEIN CARBOHYDRATES 1012.71 71.76g 60.39g 30.28g Ingredients Preparation 2 bay leaves 3 cups chicken stock 1/4 tsp. dried thyme 2 bunches celery, diced 1/2 cup green bean pieces 8 oz. mushrooms, sliced 2 Tbsp. olive oil 3 cloves garlic, minced 2 Tbsp. balsamic vinegar 1 Tbsp. fish sauce 2 lbs. ground beef 1 onion, diced 2 Tbsp. cassava flour 1 tsp. salt 1 tsp. pepper 1 Tbsp. tomato paste 3 tsp. coconut aminos 1 cup broccoli florets 1 cup zucchini, diced 1. Using an instant pot, set to the sauté setting. Once it’s ready, add the ground beef into it with a tablespoon of olive oil. Let it sauté for 3-5 minutes. 2. While the meat is cooking, in a medium mixing bowl combine the chicken stock, red wine vinegar, tomato paste, balsamic vinegar, coconut aminos, and fish sauce. Once combined, set the bowl aside. 3. Add the onions and celery to the instant pot, allowing it to sauté for a few minutes. Add the garlic and mushrooms. Let everything sauté together for 3 minutes until it has browned and is softened. Once done add the rest of the veggies to the pot. 4. Add the bay leaves, dried thyme, and salt & black pepper to taste. Stir everything together then lock the instant pot and close the steam valve. Put it to the high pressure setting for 5 minutes, then give the pot a few minutes to relieve the pressure (this will happen automatically). 5. Once the pressure has left the pot, take off the lid and switch the setting back to sauté on medium again to allow the stew to thicken. Bring the stew to a simmer than reduce the heat slowly to let it thicken for 5-10 minutes or until it reaches your desired consistency. Instant Pot Hamburger Soup (3 servings)
  • 11. CALORIES FAT PROTEIN CARBOHYDRATES 268.13 23.81g 10.57g 2.89g Ingredients Preparation 4 slices salami 4 slices mortadella 4 slices sopressata 4 slices pepperoni 1 Tbsp. avacado mayonnaise 1/2 oz. lettuce, shredded 1/4 cup pickled jalapeno 1 oz. roasted red pepper slices 1/4 cup black olives 1 Tbsp. apple cider vinegar 1/4 tsp. italian seasoning 1. Layer the slices of meat (4 different stacks) from largest to smallest. Spread a little bit of avocado mayo on the top of the stack, leaving room at the top of the largest pieces so that it doesn’t drizzle out when rolled up. 2. Top each roll up with shredded lettuce on the lower half. Add the other toppings. Starting from the bottom of the cheese, tightly roll the stack, then secure the outer meat edges with toothpicks. 3. To serve pour 2 parts oil and 1 part apple cider vinegar vinegar into a small dish for dipping and garnish with the Italian seasonings. Italian Sub Roll-ups (4 servings)
  • 12. CALORIES FAT PROTEIN CARBOHYDRATES 454.4 37.7g 20.39g 10.09g Ingredients Preparation 1 hard-boiled egg 1 2/3 cup asparagus, chopped 1/2 tsp. dijon mustard 1 tsp. olive oil 1 tsp. red wine vinegar 1/2 tsp. salt 1/2 tsp. pepper 2 slices bacon, cooked & crumbled 1. Bring a pot of water to a boil, add the asparagus and cook 2 to 3 minutes, until tender yet firm. Drain and run under cold water to stop it from cooking further. Set aside. 2. In a small bowl mix the Dijon, oil, vinegar and a pinch of salt and pepper. Arrange the asparagus on a plate, top with egg and bacon and drizzle with the vinaigrette. Asparagus, Egg & Bacon Salad (1 serving)
  • 13. CALORIES FAT PROTEIN CARBOHYDRATES 383.16 21.97g 30.21g 16.36g Ingredients Preparation 2 1/2 tsp. salt 2 1/2 cup broccoli, cut into florets 2 Tbsp. green onions, sliced 1 tsp. ginger, grated 1/2 tsp. sesame oil 1 clove garlic, minced 1 1/2 Tbsp. avocado oil 2 Tbsp. sesame seeds 8 oz. flank steak, thinly sliced 3 cups cauliflower rice 1/4 cup coconut aminos 1/4 cup beef broth 1. Whisk together 1 tablespoon of coconut aminos, and 1/2 teaspoon of garlic and ginger. Place the beef into the marinade and stir it in to coat it well. Cover the beef and marinade then refrigerate it for 1 hour. 2. Heat 1 tablespoon of avocado oil in a large pan over medium heat. Add in the broccoli to the pan and cook for 3-4 minutes, stirring, until it softens. Add the rest of the garlic and ginger to the pan with the broccoli and cook everything together for one minute. 3. Turn the heat to low, cover the pan, and cook the dish until the broccoli is fully cooked and tender, about 4-5 minutes. Move the broccoli to a plate on the side and raise the temperature of the stove top medium-high, adding the other 1/2 tablespoon of oil. Add in the marinated beef and cook it until it browns. Add the broccoli back to the pan once the beef is done cooking. 4. In a small mixing bowl, whisk together the rest of the coconut aminos, beef broth, and sesame oil. Add it into the pan and cook it into the dish until it thickens, about 1-2 minutes, stirring continuously. 5. Serve over cauliflower rice. Garnish with sesame seeds and green onions. Beef & Broccoli (2 servings)
  • 14. CALORIES FAT PROTEIN CARBOHYDRATES 658.44 58.91g 23.87g 14.89g Ingredients Preparation 1/4 cup fish sauce 1 Tbsp. coconut aminos 3 tsp. sriracha sauce 2 cloves, garlic, minced 4 Tbsp. almond butter 5 drops liquid stevia 1 lb. chicken thighs, diced 1 lb. zucchini noodles 4 eggs 2 green onions, thinly sliced 1/4 cup cilantro, chopped 1/4 cup almond slices 2 Tbsp. lime juice 4 Tbsp. olive oil 2 cups bean sprouts 1. Heat two tablespoons of olive oil in a large skillet over medium heat. Sauté the zoodles in the pan, then cover them with the lid until soft and cooked through. Set aside. 2. Combine the fish sauce, coconut aminos, sriracha, garlic, almond butter, and salt & pepper to taste to make the pad thai sauce. Once mixed well, add the stevia drops and stir it in, then place the sauce to the side. 3. Cook the chicken thighs in the skillet over medium-high heat until an internal temperature of 165 degrees is reached. 4. Heat 1/2 tablespoon of olive oil in another skillet over medium heat. Whisk the eggs together with salt and pepper to taste. Pour half the egg mixture in the pan and swirl it around the bottom of the pan to make a thin omelet. Cook the eggs for a couple of minutes, until they firm on top. Use a spatula to flip them to the other side and cook for another 30 seconds. Once they are done place them to the side on a plate and repeat this with the remaining egg mixture. Cut the eggs into thin strips. 5. Place the chicken back over heat and add in the green onions, cooking over medium- high heat until the onions become see through. Add the omelet strips and bean sprouts to the skillet and cook for 1 more minute while stirring. Add the sauce to the pan along with the zoodles, cooking until heated well. Once warmed, garnish with cilantro, lime juice, and sliced almonds. Pad Thai (6 servings)
  • 15. CALORIES FAT PROTEIN CARBOHYDRATES 229.58 7.42g 36.35g 1.99g Ingredients Preparation 2 eggs 1 1/2 tsp. onion powder 1/8 tsp. cayenne 1 cup almond meal 1 1/2 tsp. garlic powder 1 tsp. salt 1/2 tsp. pepper 2 Tbsp. olive oil 1 lb. chicken breast, sliced into tenders 1.Pat the chicken tenders dry with paper towels and set aside. Beat the eggs together in a shallow bowl and set this aside as well. 2. In another shallow bowl, combine the almond meal with the spices until mixed well. 3. Dip each tender in the beaten eggs, then coat in the almond meal mixture. Once coated, set the chicken on a plate to the side. 4. Heat a large skillet over medium-high heat for 1 minute. Add olive oil to the pan and allow to heat. Add in the chicken tenders, being careful not to over crowd the skillet. 5. Once the tenders are in, lower the heat to medium and cook each side until browned and golden which typically takes 3-4 minutes per side. 6. Serve with your favorite keto-friendly dipping sauce and enjoy! Chicken Tenders (3 servings)
  • 16. CALORIES FAT PROTEIN CARBOHYDRATES 813.32 62.39g 51.98g 11.54g Ingredients Preparation 1 lemon 1 cup parsley, minced 3 Tbsp. olive oil 4 cloves garlic, minced 1 cornish game hen 2 Tbsp. steak seasoning 1. Preheat oven to 400 degrees. Using kitchen shears, cut along both sides of the backbone of the hen; remove backbone and discard. With a sharp knife, split the hen in half through the breast bone. Rinse and pat dry with paper towels. Set aside. 2. Grate lemon peel and place peel in a small bowl. Add parsley, steak seasoning and garlic; mix well. Loosen skin on chicken and rub seasonings under and on skin. Brush hen halves with 2 tablespoons olive oil. 3. Heat remaining olive oil in large ovenproof skillet over medium-high heat. Place the hen halves in skillet, skin side up. Cook until well-browned, about 5 minutes. Turn the hen halves over. Place 1-2 clean foil-wrapped bricks on top of the hen halves. Bake for 25 minutes or until a meat thermometer reads 180°. Cornish Hen Under a Brick (2 servings)
  • 17. CALORIES FAT PROTEIN CARBOHYDRATES 371.71 26.18g 26.04g 7.13g Ingredients Preparation 1 lb. smoked sausage, sliced 1 tsp. dried oregano 1 tsp. salt 1 green bell pepper, sliced 2 Tbsp. parsley, chopped 2 zucchini, sliced 3 cloves garlic, minced 2 Tbsp. olive oil 1/2 yellow pepper, sliced 1 red pepper, sliced 1 lb. shrimp, peeled & deveined 1/2 onion, diced 1 tsp. paprika 1/4 tsp. red pepper flakes 1. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the sliced sausage to the skillet and allow it to cook for 2-3 minutes or until browned and cooked through. Once done, remove it from the pan and place it on a plate to the side. 2. Add the other tablespoon of oil to the now empty pan and add in the shrimp. Season it with salt and pepper to taste and cook until they become pink, which should take 1-2 minutes. Once done, remove them from the pan as well and put them on the side with the sausage. 3. Add the bell peppers and onion to the skillet. Cook the veggies for 5 minutes or until they start to just soften. Once they become soft, add the garlic and zucchini slices, and cook everything for another 3 minutes, seasoning with salt & pepper to taste. 4. Add the seasonings to the pan and add back in the shrimp and sausage. Cook everything for an additional 5 minutes, until everything is cooked through and aromatic. Garnish the dish with parsley. Shrimp & Sausage Skillet (6 servings)
  • 18. CALORIES FAT PROTEIN CARBOHYDRATES 409.68 32.29g 24.7g 5.41g Ingredients Preparation 1 egg 3 cloves garlic 4 jalapenos 1/2 cup raw almonds 1 lb. ground beef 1 tsp. salt 1 tsp. pepper 1. Process the almonds in your food processor and blend to a grainy flour consistency. Add in the jalapenos and garlic and blend until everything is well incorporated. 2. Put all the ingredients in a mixing bowl and mix well by hand until everything is well combined. Make 4 burger patties with your mixture. 3. Grill over medium heat for about 8 minutes per side or until done to your liking. Almond Jalapeno Burgers (4 servings)
  • 19. CALORIES FAT PROTEIN CARBOHYDRATES 520.1 38.34g 33.56g 12.68g Ingredients Preparation zest and juice from 1 lemon 1/4 cup balsamic vinaigrette 4 Tbsp. olive oil 4 beets, cooked and cubed 4 cloves garlic, smashed 2 cups butternut squash, diced 1/4 cup pumpkin seeds 2 lbs. hanger steak 4 Tbsp. dijon mustard 1. Combine mustard, garlic, lemon juice and zest and 2 tablespoons olive oil and rub it over the steak. Let it marinate in the fridge for at least 2 hours. 2. Preheat the oven to 400 degrees and line a rimmed baking sheet with foil. Toss butternut cubes with the rest of the olive oil and a pinch each of salt and pepper. Roast until tender, about 30 minutes. 3. Turn grill on to highest setting and grill the steak for 1-2 minutes per side for rare to medium rare or cook to your desired doneness. Let the steak rest for 5 minutes. Slice the steak against the grain into slices. 4. Gently stir squash and beets with dressing until lightly coated. Add pumpkin seeds and stir again. Divide squash mixture among plates, top with steak slices and serve. Butternut & Beet Steak Salad (6 servings)
  • 20. CALORIES FAT PROTEIN CARBOHYDRATES 377.71 19.05g 41.75g 12.8g Ingredients Preparation 1/4 tsp. nutmeg 1/4 tsp. allspice 2 Tbsp. ghee 2 eggs 1/2 tsp. onion powder 2 cups chicken broth 3 Tbsp. chives, chopped 8 cups cauliflower florets 1 1/2 lb. ground turkey 2 Tbsp. olive oil 1 Tbsp. arrowroot 1/3 cup almond flour 4 Tbsp. coconut yogurt 1 tsp. salt 1. To make the cauliflower puree, steam the cauliflower florets until soft enough to process. Place half of the cooked cauliflower into a food processor along with 1 tablespoon of ghee. Season the florets with salt & pepper to taste then process everything until smooth. Repeat this with the second half of cauliflower. Set this to the side and make the meatballs. 2. Preheat the oven to 350 degrees. Combine the turkey, eggs, nutmeg, allspice and almond flour. Mix everything together until well combined. 3. Make 1.5 inch meatballs. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the meatballs and cook them for 5-7 minutes until golden brown, but not fully cooked through. Turn them so all sides get cooked evenly. Without cleaning the pan, put the meatballs into a baking dish and cook them in the oven for 5 minutes to fully cook them through. 4. Mix 2 tablespoons of warm water in a small bowl with the arrowroot. Set aside. Add the chicken stock to the meatball skillet and use a spatula to scrape all to browned bits off the bottom of the pan. Bring to a boil. Remove from the heat and add the arrowroot mixture. Whisk vigorously return to low heat and allow to cook for 2-3 minutes to thicken. Add the yogurt 1 tablespoon at a time, whisking in between each addition. Season with salt and pepper. 5. Toss the cooked meatballs with the gravy and serve with cauliflower puree. Turkey Meatballs with Cauliflower Puree (4 servings)
  • 21. CALORIES FAT PROTEIN CARBOHYDRATES 379.28 23.71g 30.58g 14.97g Ingredients Preparation 3 tsp. chili powder 1/2 tsp. cayenne 1 tsp. salt 1 tsp. paprika 1 green pepper, sliced 1 red pepper, sliced 2 Tbsp. olive oil 1 Tbsp. minced garlic 1 lb. ground chicken 2 cups cauliflower rice 1/2 onion, diced 2 tsp. chipotle powder 1 tsp. cumin 1/2 tsp. pepper 1. Heat the olive oil in a large skillet over high heat. Add the cauliflower rice to the pan for 4-5 minutes until cooked through and soft. Once done, remove it from the pan and drain out any excess liquid, setting it to the side to cool. 2. Add the ground chicken, garlic, and white onion to the empty skillet. Once the chicken starts breaking up, use a spoon to help it cook and break it apart. While it is cooking, add all of the seasonings to the pan and stir to combine. Let it cook for about 5 minutes or until cooked through. 3. Once it is almost done add the sliced peppers to the skillet and cook them until they soften, about 5 minutes. 4. Once the peppers are soft, add the cooked cauliflower rice back to the skillet and mix it with the contents. Chipotle Chicken Skillet (3 servings)
  • 22. CALORIES FAT PROTEIN CARBOHYDRATES 168.81 11.84g 9.96g 6.96g Ingredients Preparation 2 avocados, sliced 4 slices bacon, cooked & crumbled 1 head romaine lettuce, chopped 3/4 cup cherry tomatoes, halved 2 Cali’flour Foods pizza crusts 2 Tbsp. olive oil 1 Tbsp. fresh basil, chopped 1 tsp. oregano 1 Tbsp. rosemary 2 cups, cooked chicken breast, diced 1. Preheat the oven to 400 degrees before starting and using the pizza crust box instructions, prepare the crust if needed. 2. Mix the bacon, lettuce, tomatoes and chicken together in a bowl. Toss with the oil, herbs and salt and pepper. 3. Top the crusts with the club salad. Enjoy with your favorite keto dressing. Chicken Club Salad Pizza (4 servings)
  • 23. CALORIES FAT PROTEIN CARBOHYDRATES 224.17 19.39g 9g 8.02g Ingredients Preparation 1 egg, beaten 2 cups almond flour 1/2 tsp. salt 1. Preheat the oven to 350 degrees and line a baking sheet with parchment paper. 2. In a large mixing bowl, combine the almond flour, salt, and egg. Combine to form a dough. 3. Place a sheet of parchment paper on a flat surface a place the dough on it. Put another piece of parchment paper on top of it. Use a rolling pin to flatten the cracker dough to a 1/16” thick rectangle. Cut the dough into your desired amount of crackers then bake them for 8-12 minutes or until golden brown. 3-Ingredient Paleo Crackers (6 servings)
  • 24. CALORIES FAT PROTEIN CARBOHYDRATES 198.9 14.74g 9.46g 11.72g Ingredients Preparation 2 eggs 2 cloves garlic 2 tsp. cumin 1 tsp. cilantro 1 Tbsp. lemon juice 1/2 almond flour 1 tsp. salt 2 Tbsp. coconut flour 4 cups kale 1. Preheat the oven to 400 degrees. 2. Place all ingredients in a food processor and process until the ingredients form a dough. 3. Roll the mixture into 10 pieces forming balls or patties then place them in an air fryer at 370 degrees or bake them in the oven at 400 degrees for 18-20 minutes. Falafel (5 servings)
  • 25. CALORIES FAT PROTEIN CARBOHYDRATES 99.41 5.72g 10.16g 1.87g Ingredients Preparation 1 avocado, mashed 1 lb. ground chicken breast 2 tsp. parsley, finely chopped 1 Tbsp. dijon mustard 1/4 tsp. garlic powder 1 Tbsp. ghee 1 tsp. salt 1. In a large mixing bowl, combine the ground chicken, mustard, garlic powder, parsley, and salt. Mix everything until well combined. 2. Shape 10 meatballs out of the mixture, but keep 1/2 cup of meat in the bowl for later. In each meatball that you formed, create a divot with your thumb and add 1 teaspoon of avocado mash into it. Take 1 tablespoon of the saved meat for each meatball and cover the avocado, tucking it in the middle. 3. Melt the ghee in a large skillet over medium heat. Add as many meatballs as fit, being careful not to crowd them. Cook for 12 minutes, occasionally turning to evenly brown the meatballs on all sides. Repeat with any extra meatballs and enjoy! Avocado Stuffed Chicken Meatballs (10 servings)
  • 26. CALORIES FAT PROTEIN CARBOHYDRATES 124.91 11.75g 2.55g 4.9g Ingredients Preparation 1/3 cup cashew butter 1/4 cup coconut oil 1/2 oz. raw cashews 1/3 cup cacao powder 1/3 cup coconut butter 1. Heat the coconut oil and cacao powder in a saucepa over medium heat. Once it simmers, remove it from heat and stir until it forms a smooth chocolate mixture. 2. Take the pan off of heat and allow the chocolate to cool completely, then, divide it equally into 9 holes of an ice cube tray. Freeze the mixture for 10 minutes. 3. Once it is hardened, spoon the coconut butter equally into each chocolate base, then freeze the tray for another 10 minutes. 4. Repeat this process with the cashew butter after the second coconut butter layer hardened. Top the bite with 1 cashew per each one, and freeze the tray again until everything is solidified. Pop the bites out of the tray and store in an airtight container in the freezer. 3-Layer Freezer Snacks (9 servings)
  • 27. CALORIES FAT PROTEIN CARBOHYDRATES 94.84 9.16g .53g 2.37g Ingredients Preparation 1 tsp. lemon juice 1/2 cup blueberries 1/2 cup coconut oil 1 cup coconut butter 1 Tbsp. shredded coconut 1 tsp. stevia 1. Blend the coconut butter, coconut oil, blueberries, lemon juice and stevia on a high setting until the mixture is smooth. Scrape down the sides and blend again to ensure everything is combined. 2. Spoon the mixture equally into silicone molds then use a knife or spoon to smooth the tops of the molds. 3. Sprinkle shredded coconut over each mold then place the silicone molds in the freezer for 1 hour to harden the bites. 4. Once frozen, remove the bites from the freezer and pop them out of the molds. 5. Keep the bites in the freezer for up to 30 days. Ocean Blueberry Freezer Bites (21 servings)
  • 28. CALORIES FAT PROTEIN CARBOHYDRATES 166.24 17.48g 1.86g 5.7g Ingredients Preparation 1/2 tsp. vanilla extract 3 Tbsp. butter 1/4 tsp. salt 1 cup raw pecan halves 1/4 tsp. cinnamon 1/3 cup stevia 1. Heat a large skillet over medium heat on the stove top and roast the nuts by putting them in the skillet along with the dry seasonings. Stir them and allow them to heat until they become aromatic. 2. Add in the butter and stir until it is melted. Use a spatula to ensure the pecans are coated in butter. 3. Pour the stevia into the mixture and stir it in. Stir it occasionally until a caramel begins to bubble. The butter and stevia will become foamy and golden after about 8 minutes. 4. Once the caramel forms, add the vanilla extract to the skillet and raise the heat to medium-high. Stir the dish until toasty bits form on the pecans and the caramel is getting sticky and golden brown. 5. While the mixture is still hot, transfer it to parchment paper and spread it out evenly. Keep the nuts together so they stick to each other as the brittle cools. 6. Once it cools, put the parchment paper with the brittle into the freezer and freeze for 20-30 minutes or until hard enough to break into pieces. Pecan Brittle (10 servings)
  • 29. CALORIES FAT PROTEIN CARBOHYDRATES 210.54 19.5g 2.7g 8.76g Ingredients Preparation 2 Tbsp. coconut oil, melted 1 1/2 cups macadamia nuts 1/4 cup almond butter 1/2 cup chocolate chips 1 tsp. salt 1. Line a square pan with parchment paper and set it to the side. Process the macadamia nuts in a food processor until they resemble a rough flour. 2. Add all of the ingredients except the chocolate chips and salt to a large mixing bowl. Stir to combine. Once mixed, pour the mixture into the prepared pan and spread it out in an even layer. 3. Melt the chocolate chips in a microwave safe dish in 15 second increments, stirring in between to make sure it doesn’t burn. 4. Pour the melted chocolate over the nut mixture and spread it into a thin layer. Place the pan in the freezer to set for an hour. 5. Cut the bars into 12 squares and enjoy! No Bake Almond Butter Bars (12 servings)