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WEEK 13 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
coconut flour
porridge cereal
smoked turkey & crunchy
vegetable salad
short rib chili
chicken with
marinated
mushrooms
donut holes
sweet fennel
sausage
instant pot steak fajitas
prosciutto
wrapped
asparagus
butternut squash
& beet steak salad
vegan
chocolate
muffins
butternut squash
skillet hasbrowns
avocado egg salad
bacon “chips” &
guacamole
sausage stuffed
portobellos
fudgy cocoa
brownies
cinnamon bun
breakfast cake
crustless quiche caprese
creamy salmon
“pasta”
chocolate
avocado
pudding
zucchini bread
pancakes
turkey & vegetable skillet
creamy
cauliflower &
ground beef
skillet
sheet pan breakfast curried chicken salad
lamb shoulder
chops
paleo carrot cake
creamy shrimp and bacon
skillet
broccoli bacon
salad
CALORIES FAT PROTEIN CARBOHYDRATES
321.07 25.56g 11.22g 13.72g
Ingredients
Preparation
2 Tbsp. coconut flour
2 Tbsp. golden flax meal
3/4 cup water
pinch of salt
1 egg, beaten
2 tsp. butter
1 Tbsp. coconut milk
1 Tbsp. swerve sweetener
1. Measure the first four ingredients into a small pot over medium heat and stir. When
it begins to simmer, turn it down to medium-low and whisk until it begins to thicken.
2. Remove the coconut flour porridge from heat and add the beaten egg, a half at
a time, while whisking continuously. Place back on the heat and continue to whisk
until the porridge thickens.
3. Remove from the heat and continue to whisk for about 30 seconds before adding
the butter, cream and sweetener.
4. Garnish with your favorite toppings.
Coconut Flour Porridge Cereal
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
269.63 22.5g 13.4g 3.37g
Ingredients
Preparation
2 Tbsp. butter
1 tsp. fennel seeds
1 Tbsp. olive oil
1/4 tsp. balsamic vinegar
1 lb. ground pork
1 medium fennel bulb, thinly sliced
1 tsp. thyme
3 cloves roasted garlic, minced
1 tsp. salt
1/2 tsp. black pepper
1. Heat a dry pan over medium heat. Add the fennel seeds and keep a close eye on
them. When they begin to brown, stir to avoid burning and remove from heat. Set
aside.
2. In a heavy skillet, heat half the olive oil and all of the butter over medium-high heat.
Add the raw fennel slices and saute for about 10 minutes, until the fennel starts to
caramelize. Remove from the pan and roughly chop.
3. Add the pork, fennel, thyme, roasted garlic, toasted fennel seeds, balsamic vinegar,
salt and pepper to a bowl and mix to combine. Form into 6 even patties.
4. Heat the remaining olive oil in a heavy pan. Once the oil starts to shimmer, add the
sausage patties. Cover the pan and cook for 4 to 5 minutes. Flip the patties with tongs
and replace the cover. Cook for another 4 to 5 minutes or until fully cooked.
Sweet Fennel Sausage
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
365.26 26.15g 25.72g 5.36g
Ingredients
Preparation
1 package Green Giant Veggie Spirals™ Butternut Squash
1 Tbsp. olive oil
½ onion, diced
1 tsp. salt
1 tsp. cayenne
8 large eggs, fried to desired doneness
1. Pre-heat a large skillet over medium high heat and
drizzle with olive oil. Sauté onions until translucent,
about 4-5 minutes.
2. Add in the butternut squash veggie spirals along with the seasoned salt, garlic
powder and cayenne. Sauté over medium high heat until crispy, about 6-7 minutes.
3. While the butternut squash and onions are cooking, fry (or scramble!) your eggs to
desired level of doneness. Serve butternut squash hash browns hot with fried eggs
on top.
Butternut Squash Skillet Hasbrowns
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
176.81 13.66g 6.07g 13.42g
Ingredients
Preparation
1/2 cup coconut flour
3 tsp. cinnamon
1 cup unsweetened applesauce
1/2 tsp. baking soda
1/4 cup + 1 Tbsp. stevia
1/4 cup almond butter
1 tsp. vanilla extract
4 eggs
1/4 cup hazelnuts, chopped
4 Tbsp. coconut butter, melted
1 Tbsp. almond milk
1. Preheat the oven to 350 degrees and prepare a loaf pan with nonstick cooking
spray.
2. In a large mixing bowl, combine the coconut flour, cinnamon, applesauce, baking
soda, 1/4 cup of stevia, and nuts. Mix well until combined.
3. Then in a small mixing bowl combine the wet ingredients. Pour this mixture into
the dry ingredients and mix well until the batter is formed.
4. Place the batter into the baking dish then bake for 45-50 minutes until golden
born on top and a toothpick that comes out clean.
5. While the cake is baking make the frosting by combining the coconut butter,
1 Tbsp. of stevia. Using a tablespoon, add almond milk until a thick, firm batter is
formed. Frost the cake once it has fully cooled and enjoy!
Cinnamon Bun Breakfast Cake
(9 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
321.47 25.85g 15.21g 7g
Ingredients
Preparation
12 oz. radishes, quartered
1/2 lb. brussels sprouts, quartered
6 slices bacon, chopped
6 oz. breakfast sausage links, sliced
1/4 cup chopped onion
1/2 tsp. garlic powder
salt and pepper
2 Tbsp. butter, melted
6 large eggs
1. Preheat the oven to 400 degrees and lightly grease a rimmed baking sheet.
2. Spread the radish, Brussels sprouts, bacon, sausage, and onion on the pan. Sprinkle
with the garlic powder, and a ittle salt and pepper. Drizzle with the butter or oil, and
toss to combine. Spread out into an even layer.
3. Bake 15 to 20 minutes, until the radishes and sprouts are becoming tender. Remove
from the oven and make 6 wells for the eggs. Crack the eggs into the wells (break the
yolks if you prefer it).
4. Return the pan to the oven and bake another 5 to 10 minutes, until the eggs are set
to your liking. Season to taste with additional salt and pepper.
Sheet Pan Breakfast
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
390.26 28.77g 17.32g 20.59g
Ingredients
Preparation
1/2 cup almond flour
2 Tbsp. coconut flour
1-2 Tbsp. granulated swerve sweetener
1/2 tsp. baking powder
1 tsp. cinnamon
1/4 cup shredded zucchini
3 large eggs
1/4 cup almond milk
1-2 Tbsp. chocolate chips of choice (optional)
1. In a high-speed blender, combine all your
ingredients and blend until just combined. The
batter should be thick and pourable.
2. Allow the batter to sit for 10 minutes. Just before cooking, stir in chocolate chips is
desired.
3. On low-medium heat, preheat a non-stick pan. It would be best to coat with a
little bit of oil. Once hot, pour small portions of the batter into the heated pan. Cover
immediately, and cook for 2-3 minutes, or until the edges are golden brown. Flip
and repeat.
Zucchini Bread Pancakes
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
218.86g 17.06g 8.85g 15.98g
Ingredients
Preparation
Cake:
2 1/2 cups almond flour
1/2 cup arrowroot flour
1/3 cup granulated swerve
1 tsp. baking soda
1 1/2 Tbsp. all spice
1 cup coconut yogurt
1 Tbsp. lemon juice
1 cup carrots, shredded
1 cup walnuts, divided
Frosting:
8 oz. dairy free cream cheese, softened
3 Tbsp. keto maple syrup
1/2 tsp. cinnamon
1. Line a 9 x 9-inch pan with parchment paper
and set aside. In a large mixing bowl, add your
dry ingredients and mix well.
2. Add your wet ingredients and mix until fully incorporated. Fold in your chopped
carrots and 3/4 of the cup of walnuts and mix until combined.
3. Transfer your batter into the lined pan. Bake for 40-45 minutes, or until a skewer
comes out clean.
4. Allow carrot cake to cool in the pan for at least 10 minutes, before transferring to a
wire rack to cool completely.
5. In a large mixing bowl, add your softened cream cheese with syrup and cinnamon
and mix until a thick frosting remains.
6. Top with extra walnuts before slicing into 16 slices.
Paleo Carrot Cake
(16 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
240.57 19.89g 11.96g 5.56g
Ingredients
Preparation
1/2 lb. smoked turkey cut into 1/4” cubes
1/2 cup red bell pepper, diced
1/2 cup green beans, blanched & chopped
4 Tbsp. lemon juice
2 Tbsp. shallot, finely diced
2 tsp. dried basil
2 Tbsp. olive oil
1 Tbsp. mayonnaise
1 Tbsp. capers
1. Toss all ingredients together in a bowl. Serve with endive spears, romaine lettuce,
butter lettuce or celery!
Smoked Turkey & Crunchy Vegetable Salad
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
248.18 9.76g 27.15g 13.27g
Ingredients
Preparation
1 lb. skirt steak, sliced against the grain
2 Tbsp. fajita seasoning
1 Tbsp. avocado oil
2 bell peppers, thinly sliced
1 onion, thinly sliced
1/2 cup beef bone broth
2 Tbsp. lime juice
1. Toss the steak in a tablespoon of fajita seasoning.
2.Press the “saute” button on the Instant Pot and adjust temperature to “More” (by
pressing “saute” repeatedly until the screen says “More”). Add a tablespoon of oil
and half the steak in a single layer. Saute for about 1-2 minutes per side, not to cook
through but just to brown the steak. Remove and repeat with the remaining steak.
Add the steak that was cooked from the first batch back to the pot.
3. Add the vegetables and sprinkle with remaining fajita seasoning. Stir vegetables if
needed to coat in seasoning. Add the broth and lime juice.
4. Close the lid and close the vent to the sealing position. Press the “manual” button
and set to 2 minutes on high pressure. Use the quick release to release pressure
immediately.
Instant Pot Steak Fajitas
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
216.12 16.94g 9.89g 7.87g
Ingredients
Preparation
2 medium avocados
3 Tbsp. lime juice
3/4 tsp. salt
1/4 cup cilantro
3 Tbsp. red onion, minced
3 Tbsp. celery, minced
1 Tbsp. jalapenos, minced
8 large hard boiled eggs, diced
1. Mash the avocado and lime juice together
with sea salt, leaving some chunks.
2. Fold in the cilantro, red onion, celery, and jalapenos, until just combined.
3. Gently fold in the hard boiled eggs, mashing the yolks a little. Adjust salt and
jalapenos to taste if needed.
Avocado Egg Salad
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
218.05 13.34g 16.15g 9.01g
Ingredients
Preparation
1 1/2 cup grape tomatoes, halved
1/2 cup basil, chopped
4 cloves garlic, minced
10 eggs
1/2 cup unsweetened almond milk
3/4 tsp. sea salt
1/4 tsp. black pepper
6 oz fresh mozzarella cheese,
cubed
1. Preheat the oven to 350 degrees.
2. Combine the tomatoes, basil, garlic, and 2/3 of the mozzarella pieces in a bowl.
Transfer the mixture to the bottom a 9 inch round glass or ceramic pan.
3. Whisk together the eggs, milk, sea salt, and black pepper. Pour the egg mixture
into the pan over the tomatoes and basil. Bake for 40-45 minutes, until starting to set,
but still jiggly and a little runny.
4. Dot the remaining mozzarella pieces on top of the partially baked quiche. Bake
until golden and completely set, about 20-25 minutes.
5. If there is any liquid near the edges from the tomatoes, drain before serving.
Garnish with additional fresh basil ribbons.
Crustless Quiche Caprese
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
562.24 42.08g 43.62g 2.53g
Ingredients
Preparation
3 Tbsp. coconut oil
3/4 lb. turkey breasts, diced
4 slices of bacon, diced
1/2 onion, diced
3 spears of asparagus, chopped
1 cup of spinach, chopped
4 tsp. of fresh thyme, chopped
Salt and pepper, to taste
1. In a large skillet, melt the coconut oil over
medium-high heat. Add the turkey and bacon to the skillet and sauté until
slightly browned about 5 to 7 minutes.
2. Add the onion, asparagus, spinach and fresh thyme to the skillet. Sauté for an
additional 10 minutes until the turkey and bacon are cooked through and the
vegetables are soft.
3. Season with salt and pepper, to taste.
Turkey & Vegetable Skillet
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
521.95 43.51g 26.21g 8.36g
Ingredients
Preparation
200g cooked chicken breast, diced
1/2 red bell pepper, diced
1/2 cucumber, diced
1 Tbsp. pumpkin seeds
14 blueberries
1/4 cup coconut cream
1 Tbsp. curry powder
Salt to taste
2 Tbsp. cilantro, finely chopped
Lettuce leaves to serve with
1. Place the cooked chicken pieces into a bowl and let cool for a few minutes.
2. Add into the bowl the diced bell pepper, cucumber, pumpkin seeds, and
blueberries.
3. Mix in the coconut cream, curry powder, salt to taste, and chopped cilantro.
4. Serve with lettuce leaves or enjoy by itself.
Curried Chicken Salad
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
376.09 28.26g 21.74g 8.47g
Ingredients
Preparation
4 slices bacon, sliced in 1” pieces
1 cup mushrooms, sliced
4 oz. smoked salmon
4 oz. raw shelled shrimp
½ cup coconut cream
1 pinch celtic sea salt
freshly ground black pepper
1. Start heating a cast iron skillet and place the bacon in it on a medium flame, cook
stirring for about 5 minutes. When the bacon is cooked but not crispy, add the sliced
mushrooms and cook for 5 minutes, stirring often.
2. Now add the smoked salmon cut in strips, cook for 2 to 3 minutes. Add the shrimp
and saute’ on a high flame for about 2 minutes. Add the cream and the salt, lower the
flame and let cook for 1 minute, or until the cream reaches the desired thickness.
3. Serve immediately. You can serve on top of shirataki or zucchini noodles.
Creamy Shrimp & Bacon Skillet
(3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
354.73 21.92g 33.83g 6.09g
Ingredients
Preparation
4 boneless skinless chicken breasts
1 Tbsp avocado oil
salt and pepper
1 pound mushrooms, washed and quartered
1/2 red onion, sliced
Dressing:
1/4 cup avocado oil
1 Tbsp. balsamic vinegar
1 Tbsp. red wine vinegar
1 Tbsp. water
1/2 tsp. dijon mustard
1/2 tsp swerve sweetener
1 tsp. fresh thyme leaves
salt and pepper
1. Preheat the oven to 350 degrees . Gently pound the chicken with the flat side of a
meat mallet to even it out a little. Place the chicken breasts in a 9 x 13 inch baking
dish. Pour the tbsp of oil over the chicken and oil both sides of each breast. Season
both sides of the chicken with salt and pepper.
2. Place the mushrooms and onions in a small bowl. Measure the ingredients for the
balsamic dressing in a small jar and shake to combine. Pour the dressing over the
mushrooms and onions and toss to coat.
3. Place the chicken in the oven and cook for 10 minutes. Add the mushrooms to the
pan around the chicken and cook for 20 - 30 minutes more.
Chicken with Marinated Mushrooms
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
520.1 38.34g 33.56g 12.68g
Ingredients
Preparation
4 Tbsp. dijon mustard
4 cloves garlic, smashed
Zest and juice from one lemon
4 Tbsp. olive oil
2 lbs. hanger steak
2 cups butternut squash cubes
4 beets, cooked and cubed
1/4 cup pumpkin seeds
1/4 cup vinaigrette salad dressing
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 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 longer if you like your steak more well done). Let the steak rest for 5
minutes.
4. Slice the steak against the grain into slices. 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)
*this is a higher carb dish - recommended for a higher intensity workout day
CALORIES FAT PROTEIN CARBOHYDRATES
735.5 59.97g 39.58g 11.32g
Ingredients
Preparation
2 lbs ground Italian sausage
1 onion, diced
2 green peppers, diced
2 Tbsp fresh sage, finely diced
4-6 large Portobello mushrooms
1. Preheat oven to 400 degrees.
2. Heat a large skillet over medium heat. Once hot, add in the sausage and onion to
cook. Break the sausage into bits and cook for approximately 10-12 minutes, until
the pork is browned and cooked through. Stir in the green pepper and sage when
the pork is almost finished and then remove the pan from heat once the sausage is
browned.
3. While the sausage is cooking, line a baking sheet with parchment paper. Scoop out
the stem and ribs of the Portobellos and place them on the baking sheet.
4. Scoop the sausage mixture into the mushrooms, filling them completely. You may
have some leftover sausage mixture.
5. Place the mushrooms on a baking sheet. Bake for 15 minutes. Allow the
mushrooms to cool for a minute and then serve.
Sausage Stuffed Portobellos
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
483.08 40.47g 23.16g 6.17g
Ingredients
Preparation
2 Tbsp. of coconut oil
8 oz .of smoked salmon, diced
2 zucchinis, spiraled or use a peeler to
make into long noodle-like strands
1/4 cup of mayonnaise
1. In a skillet, melt the coconut oil over medium-
high heat. Add the smoked salmon and sauté until
slightly browned, about 2 to 3 minutes.
2. Add the zucchini “noodles” to the skillet and
sauté until soft, about 1 to 2 minutes.
3. Add the mayo to the skillet, stirring well to combine.
4.Divide the “noodles” between 2 plates and serve.
Creamy Salmon “Pasta”
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
652.82 50.66g 36.48g 13.72g
Ingredients
Preparation
2 Tbsp. ghee
1/2 onion, diced
2 cloves garlic, minced
6 jalapeño peppers, sliced
1 lb. lean ground beef
1 tsp. himalayan salt
1/2 tsp. black pepper
1 lb. cauliflower rice
1/2 cup paleo mayo
1/2 cup water
1/4 cup toasted sunflower seed butter
1/2 cup water
1/4 cup sunflower seed butter
1 Tbsp. coconut aminos
1 tsp. fish sauce
1 tsp. ground cumin
4 large eggs
1/2 ripe avocado, diced
2 Tbsp. paleo mayo
1 Tbsp. apple cider vinegar
1 Tbsp. fresh parsley, chopped
1. Melt ghee in a heavy skillet set over medium-high heat.
When the fat is nice and hot, add onion, garlic and jalapeño
pepper and cook until fragrant and softened, about 2-3
minutes.
2. Add ground beef, salt and pepper and continue cooking
until the beef is completely brown. Lower the heat to medium-
low and throw in the cauliflower rice; stir well and continue cooking for 2-3 minutes.
3. Add the mayo, water, sunflower seed butter, coconut aminos, fish sauce and cumin to a
large measuring cup and whisk until well combined.
4. Pour that over the ground beef and cauliflower mixture and stir until well incorporated.
Continue cooking for about 3-5 minutes, until all the liquid has been absorbed. Remove
from heat, spread the meat mixture nice and evenly and make 4 shallow dimples on top.
Crack one egg in each of the dimples then sprinkle with salt and pepper and sliced jalapeño
peppers.
5. Set your oven to broil and place the skillet right under the broiler for about 8-10 minutes
or until the eggs are cooked to your liking. Mix 2 tablespoons of mayo with the apple cider
vinegar. Drizzle all over the skillet as soon as it comes out of the oven, then garnish with
diced avocado and fresh chopped parsley. Poke the yolks and serve immediately.
Creamy Cauliflower & Beef Skillet
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
336.22 22.98g 28.54g 3.08g
Ingredients
Preparation
2 lamb shoulder chops
2 cloves organic garlic
1 sprig fresh rosemary
3 Tbsp. olive oil
celtic sea salt
1 bunch cardoons
1. Mix the garlic, rosemary, salt and oil in a small food processor.
2. Lay the chops in a small tupperware and rub with the oil mixture. Let sit covered for
about ½ hour or until they reach room temperature.
3. Heat a cast iron skillet until a droplet of water bounces off when dropped on it. Lay
the chops in the skillet and grill for about 5 minutes each side, or until the internal
temperature of 125 degrees is reached.
4. Let the chops rest for 5 minutes in a warm covered plate before serving.
5. Wash the cardoon stems under cold water. With a sharp knife peel the tough outer
skin off. Cut in pieces about 4 inches long.
6. In a small pot bring about a quart of salted water to a boil. Add the cardoons and
cook for 15 to 20 minutes or until tender when pierced with a fork. Drain well.
7. While the lamb chops are resting quickly fry the cardoons in the same cast iron
skillet, still containing the cooking juices of the lamb chops. Serve together still hot.
Lamb Shoulder Chops
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
526.02 47.91g 14.92g 12.7g
Ingredients
Preparation
1 lb broccoli florets
2 red onions, sliced
20 slices of bacon, diced
1 cup coconut cream
salt to taste
1. Cook the bacon in a skillet over medium
heat until crispy. Remove and keep the fat
in the pan.
2. Cook the onions in the bacon fat until tranluscent.
3. Blanch the broccoli florets by adding them to boil water for 1 minute. Remove them
and immediately add them to an ice bath.
3. Toss the bacon pieces, onions, and broccoli florets together with the coconut cream
and salt to taste. Serve at room temperature.
Broccoli Bacon Salad
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
241.92 15.45g 20.16g 4.88g
Ingredients
Preparation
3 lb bone in short ribs
Salt and pepper
1/4 cup bacon fat
1/2 cup onion, diced
1 green pepper, diced
2 cloves garlic, minced
1 jalapeno pepper, minced
2 Tbsp. chili powder
1 Tbsp. cumin
1/2 tsp. cayenne
15 ounce can fire roasted tomatoes
1/3 cup beef bone broth
1. Preheat the oven to 300 degrees and season the short ribs all over with salt
and pepper.
2. In a large dutch oven over medium heat, melt the bacon fat or lard. Once hot,
add half the short ribs and brown on all sides. Remove to a plate and brown the
remaining short ribs. Transfer to the plate.
3. Add the onion and pepper to the pot, sprinkle with salt, and saute until
tender, about 5 minutes. Add the garlic, jalapeno, chili powder, cumin, and
cayenne, and cook another minute, until fragrant.
4. Stir in the roasted tomatoes and bone broth and bring to a simmer. Add the
short ribs back into the pot, cover and transfer to the oven.
5. Cook 2 to 3 hours, until the meat is very tender. Remove the ribs, shred the
meat and return the meat to the pot. Adjust salt and pepper to taste and serve
with your favorite chili toppings.
Keto Short Rib Chili
(10 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
267.82 22.66g 12.34g 3.93g
Ingredients
Preparation
10 asparagus spears, ends trimmed
10 slices of prosciutto, halved lengthwise
2 eggs
1 Tbsp. olive oil
sea salt and pepper, to taste
1. Fill a saucepan with 1 inch of water. Bring
water to a low boil. Carefully add eggs and cover
with lid. Boil 6 minutes.
2. While eggs are boiling, wrap pieces of prosciutto around each asparagus spear
until covered. Set aside.
3. Remove eggs from water and immediately place into an ice bath for 5 minutes.
4. While eggs are cooling down, heat olive oil in a large pan over medium heat. Place
prosciutto-wrapped asparagus on pan and cook 3 minutes. Turn asparagus over and
cook 3 minutes longer.
5. Peel the top of each egg and slice open with a spoon to expose soft yolk. Serve
asparagus spears with soft boiled eggs.
Prosciutto Wrapped Asparagus
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
158.67 14.62g 3.71g 4.35g
Ingredients
Preparation
8-10 strips thick-cut bacon
2 avocados
1/4 cup red onion, chopped
1 Tbsp. cilantro, chopped
1 Tbsp. jalapeño, minced
1/4 tsp. ground cumin
1/4 tsp. sea salt
1. Preheat oven to 375 degrees and line a baking sheet with parchment paper.
2. Slice each bacon strip into 2-3 inch pieces and lay on the baking sheet. Bake 15-20
minutes. Remove from the oven and allow the bacon to crisp up on a plate.
3. In a small bowl, use a fork to mash the avocados. Stir in the red onion, jalapeño,
ground cumin and sea salt.
4. Serve bacon chips alongside the guacamole dip.
Bacon “Chips” & Guacamole
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
122.16 9.48g 4.19g 7.53g
Ingredients
Preparation
3 eggs
2/3 cup coconut milk
1 tsp. vanilla extract
1 1/2 cups super fine almond flour
1/4 cup coconut flour
2/3 cup your favorite low carb sweetener
1 Tbsp. ground cinnamon
2 tsps baking powder
1/2 tsp. salt
For Rolling:
2 Tbsp. your favorite low carb sweetener
1 Tbsp. cinnamon
1. Preheat the oven to 350 degrees and lightly spray
a silicone cake pop mold (or a mini donut tray!) and place on a baking sheet.
2. Whisk the eggs, coconut milk, and vanilla extract together in a mixing bowl
until well combined. In a separate mixing bowl, stir together the remaining dry
ingredients.
3. Pour the wet ingredients into the bowl with the dry ingredients and stir well until
combined. The batter will be nice and thick.
4. Spoon or pipe the donut batter into the prepared cake pop mold, filling the holes
most of the way up. Secure the lid on the cake pop mold and place the whole baking
sheet in the oven. Bake 20 minutes.
5. Remove the donut holes from the oven and allow them to cool at least 5 minutes
before taking the lid off. Allow the donut holes to cool to room temperature.
6. Add the ingredients for rolling to a small bowl or plate and stir well.
7. Run a spoon between the mold and the donut holes to pop them out of the mold.
Roll the donut holes in the truvia and cinnamon mixture, and serve!
Donut Holes
(30 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
156.34 12.15g 5.18g 13.86g
Ingredients
Preparation
1 cup sunflower seed butter
1 cup pumpkin puree
1/2 cup monkfruit syrup
1 tsp. baking powder
1/2 cup cocoa powder
1/4 cup mini chocolate chips
1/4 cup dark chocolate morsels
1. Preheat the oven to 350 degrees. Line a 12-count muffin tin with muffin liners or use
a silicone 12-count muffin tray.
2. In a high-speed blender or mixing bowl, combine all your ingredients, except the
chocolate chips, and mix until fully combined. Stir through your chocolate chips,
reserving a few to add on top of the muffins.
3. Evenly distribute the muffin batter amongst the lined muffin tray. Top with
remaining chocolate chips and bake for 20-30 minutes, until a skewer comes out
clean.
4. Remove muffins from oven and allow to cool in the pan for 10 minutes, before
transferring to a wire rack to cool completely.
Vegan Chocolate Muffins
(12 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
178.36 18.28g 2.63g 16.27g
Ingredients
Preparation
130g unsalted butter
140-200g swerve powdered sugar
1/2 tsp. kosher salt
2 eggs, at room temperature
70g almond flour
flakey sea salt to garnish
1. Position a rack in the lower third of your oven and preheat to 350 degrees. Line
with parchment paper the bottom and sides of a 8x8-inch baking pan. Set aside.
2. Add butter, sweetener, cocoa powder and salt to a medium heatproof bowl.
Melt over a water bath whisking constantly. You’ll want to heat it up until most
of the sweetener has melted and the mixture is well incorporated. Remove from
heat and allow the mixture to cool slightly.
3. Add one egg at a time, whisking well after each one until completely
incorporated. The texture should appear smooth, with all the sweetener
dissolving into the mixture. Just be sure not to over-whisk, or your brownies could
end up more cakey rather than fudgy.
4. Add the almond flour, whisking vigorously until fully blended, about a minute.
5. Bake for 15-25 minutes, or until the center is just set and a toothpick inserted in
the center comes out moist.
6. Sprinkle with flakey sea salt and allow to cool completely on a rack. Lift
brownies using the edges of the parchment paper and cut into desired size. To
get extra clean edges, place in the freezer for 10 minutes prior to cutting.
Fudgy Cocoa Brownies
(16 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
154.75 13.12g 3.71g 13.17g
Ingredients
Preparation
1/4 cup cacao powder
1 medium avocado
10 drops liquid stevia
1/2 tsp. vanilla extract
1 tsp. pink himalayan salt
1. Remove the pit from the avocado and place in
a blender or food processor.
2. Add cacao powder, stevia, and vanilla extract
and mix until a pudding is formed.
3. Top with pink sea salt. Enjoy.
Chocolate Avocado Pudding
(2 servings)

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mealplan.week13.pdf

  • 1. WEEK 13 RECIPES BREAKFAST LUNCH SNACKS DINNER DESSERTS coconut flour porridge cereal smoked turkey & crunchy vegetable salad short rib chili chicken with marinated mushrooms donut holes sweet fennel sausage instant pot steak fajitas prosciutto wrapped asparagus butternut squash & beet steak salad vegan chocolate muffins butternut squash skillet hasbrowns avocado egg salad bacon “chips” & guacamole sausage stuffed portobellos fudgy cocoa brownies cinnamon bun breakfast cake crustless quiche caprese creamy salmon “pasta” chocolate avocado pudding zucchini bread pancakes turkey & vegetable skillet creamy cauliflower & ground beef skillet sheet pan breakfast curried chicken salad lamb shoulder chops paleo carrot cake creamy shrimp and bacon skillet broccoli bacon salad
  • 2. CALORIES FAT PROTEIN CARBOHYDRATES 321.07 25.56g 11.22g 13.72g Ingredients Preparation 2 Tbsp. coconut flour 2 Tbsp. golden flax meal 3/4 cup water pinch of salt 1 egg, beaten 2 tsp. butter 1 Tbsp. coconut milk 1 Tbsp. swerve sweetener 1. Measure the first four ingredients into a small pot over medium heat and stir. When it begins to simmer, turn it down to medium-low and whisk until it begins to thicken. 2. Remove the coconut flour porridge from heat and add the beaten egg, a half at a time, while whisking continuously. Place back on the heat and continue to whisk until the porridge thickens. 3. Remove from the heat and continue to whisk for about 30 seconds before adding the butter, cream and sweetener. 4. Garnish with your favorite toppings. Coconut Flour Porridge Cereal (1 serving)
  • 3. CALORIES FAT PROTEIN CARBOHYDRATES 269.63 22.5g 13.4g 3.37g Ingredients Preparation 2 Tbsp. butter 1 tsp. fennel seeds 1 Tbsp. olive oil 1/4 tsp. balsamic vinegar 1 lb. ground pork 1 medium fennel bulb, thinly sliced 1 tsp. thyme 3 cloves roasted garlic, minced 1 tsp. salt 1/2 tsp. black pepper 1. Heat a dry pan over medium heat. Add the fennel seeds and keep a close eye on them. When they begin to brown, stir to avoid burning and remove from heat. Set aside. 2. In a heavy skillet, heat half the olive oil and all of the butter over medium-high heat. Add the raw fennel slices and saute for about 10 minutes, until the fennel starts to caramelize. Remove from the pan and roughly chop. 3. Add the pork, fennel, thyme, roasted garlic, toasted fennel seeds, balsamic vinegar, salt and pepper to a bowl and mix to combine. Form into 6 even patties. 4. Heat the remaining olive oil in a heavy pan. Once the oil starts to shimmer, add the sausage patties. Cover the pan and cook for 4 to 5 minutes. Flip the patties with tongs and replace the cover. Cook for another 4 to 5 minutes or until fully cooked. Sweet Fennel Sausage (6 servings)
  • 4. CALORIES FAT PROTEIN CARBOHYDRATES 365.26 26.15g 25.72g 5.36g Ingredients Preparation 1 package Green Giant Veggie Spirals™ Butternut Squash 1 Tbsp. olive oil ½ onion, diced 1 tsp. salt 1 tsp. cayenne 8 large eggs, fried to desired doneness 1. Pre-heat a large skillet over medium high heat and drizzle with olive oil. Sauté onions until translucent, about 4-5 minutes. 2. Add in the butternut squash veggie spirals along with the seasoned salt, garlic powder and cayenne. Sauté over medium high heat until crispy, about 6-7 minutes. 3. While the butternut squash and onions are cooking, fry (or scramble!) your eggs to desired level of doneness. Serve butternut squash hash browns hot with fried eggs on top. Butternut Squash Skillet Hasbrowns (4 servings)
  • 5. CALORIES FAT PROTEIN CARBOHYDRATES 176.81 13.66g 6.07g 13.42g Ingredients Preparation 1/2 cup coconut flour 3 tsp. cinnamon 1 cup unsweetened applesauce 1/2 tsp. baking soda 1/4 cup + 1 Tbsp. stevia 1/4 cup almond butter 1 tsp. vanilla extract 4 eggs 1/4 cup hazelnuts, chopped 4 Tbsp. coconut butter, melted 1 Tbsp. almond milk 1. Preheat the oven to 350 degrees and prepare a loaf pan with nonstick cooking spray. 2. In a large mixing bowl, combine the coconut flour, cinnamon, applesauce, baking soda, 1/4 cup of stevia, and nuts. Mix well until combined. 3. Then in a small mixing bowl combine the wet ingredients. Pour this mixture into the dry ingredients and mix well until the batter is formed. 4. Place the batter into the baking dish then bake for 45-50 minutes until golden born on top and a toothpick that comes out clean. 5. While the cake is baking make the frosting by combining the coconut butter, 1 Tbsp. of stevia. Using a tablespoon, add almond milk until a thick, firm batter is formed. Frost the cake once it has fully cooled and enjoy! Cinnamon Bun Breakfast Cake (9 servings)
  • 6. CALORIES FAT PROTEIN CARBOHYDRATES 321.47 25.85g 15.21g 7g Ingredients Preparation 12 oz. radishes, quartered 1/2 lb. brussels sprouts, quartered 6 slices bacon, chopped 6 oz. breakfast sausage links, sliced 1/4 cup chopped onion 1/2 tsp. garlic powder salt and pepper 2 Tbsp. butter, melted 6 large eggs 1. Preheat the oven to 400 degrees and lightly grease a rimmed baking sheet. 2. Spread the radish, Brussels sprouts, bacon, sausage, and onion on the pan. Sprinkle with the garlic powder, and a ittle salt and pepper. Drizzle with the butter or oil, and toss to combine. Spread out into an even layer. 3. Bake 15 to 20 minutes, until the radishes and sprouts are becoming tender. Remove from the oven and make 6 wells for the eggs. Crack the eggs into the wells (break the yolks if you prefer it). 4. Return the pan to the oven and bake another 5 to 10 minutes, until the eggs are set to your liking. Season to taste with additional salt and pepper. Sheet Pan Breakfast (6 servings)
  • 7. CALORIES FAT PROTEIN CARBOHYDRATES 390.26 28.77g 17.32g 20.59g Ingredients Preparation 1/2 cup almond flour 2 Tbsp. coconut flour 1-2 Tbsp. granulated swerve sweetener 1/2 tsp. baking powder 1 tsp. cinnamon 1/4 cup shredded zucchini 3 large eggs 1/4 cup almond milk 1-2 Tbsp. chocolate chips of choice (optional) 1. In a high-speed blender, combine all your ingredients and blend until just combined. The batter should be thick and pourable. 2. Allow the batter to sit for 10 minutes. Just before cooking, stir in chocolate chips is desired. 3. On low-medium heat, preheat a non-stick pan. It would be best to coat with a little bit of oil. Once hot, pour small portions of the batter into the heated pan. Cover immediately, and cook for 2-3 minutes, or until the edges are golden brown. Flip and repeat. Zucchini Bread Pancakes (2 servings)
  • 8. CALORIES FAT PROTEIN CARBOHYDRATES 218.86g 17.06g 8.85g 15.98g Ingredients Preparation Cake: 2 1/2 cups almond flour 1/2 cup arrowroot flour 1/3 cup granulated swerve 1 tsp. baking soda 1 1/2 Tbsp. all spice 1 cup coconut yogurt 1 Tbsp. lemon juice 1 cup carrots, shredded 1 cup walnuts, divided Frosting: 8 oz. dairy free cream cheese, softened 3 Tbsp. keto maple syrup 1/2 tsp. cinnamon 1. Line a 9 x 9-inch pan with parchment paper and set aside. In a large mixing bowl, add your dry ingredients and mix well. 2. Add your wet ingredients and mix until fully incorporated. Fold in your chopped carrots and 3/4 of the cup of walnuts and mix until combined. 3. Transfer your batter into the lined pan. Bake for 40-45 minutes, or until a skewer comes out clean. 4. Allow carrot cake to cool in the pan for at least 10 minutes, before transferring to a wire rack to cool completely. 5. In a large mixing bowl, add your softened cream cheese with syrup and cinnamon and mix until a thick frosting remains. 6. Top with extra walnuts before slicing into 16 slices. Paleo Carrot Cake (16 servings)
  • 9. CALORIES FAT PROTEIN CARBOHYDRATES 240.57 19.89g 11.96g 5.56g Ingredients Preparation 1/2 lb. smoked turkey cut into 1/4” cubes 1/2 cup red bell pepper, diced 1/2 cup green beans, blanched & chopped 4 Tbsp. lemon juice 2 Tbsp. shallot, finely diced 2 tsp. dried basil 2 Tbsp. olive oil 1 Tbsp. mayonnaise 1 Tbsp. capers 1. Toss all ingredients together in a bowl. Serve with endive spears, romaine lettuce, butter lettuce or celery! Smoked Turkey & Crunchy Vegetable Salad (4 servings)
  • 10. CALORIES FAT PROTEIN CARBOHYDRATES 248.18 9.76g 27.15g 13.27g Ingredients Preparation 1 lb. skirt steak, sliced against the grain 2 Tbsp. fajita seasoning 1 Tbsp. avocado oil 2 bell peppers, thinly sliced 1 onion, thinly sliced 1/2 cup beef bone broth 2 Tbsp. lime juice 1. Toss the steak in a tablespoon of fajita seasoning. 2.Press the “saute” button on the Instant Pot and adjust temperature to “More” (by pressing “saute” repeatedly until the screen says “More”). Add a tablespoon of oil and half the steak in a single layer. Saute for about 1-2 minutes per side, not to cook through but just to brown the steak. Remove and repeat with the remaining steak. Add the steak that was cooked from the first batch back to the pot. 3. Add the vegetables and sprinkle with remaining fajita seasoning. Stir vegetables if needed to coat in seasoning. Add the broth and lime juice. 4. Close the lid and close the vent to the sealing position. Press the “manual” button and set to 2 minutes on high pressure. Use the quick release to release pressure immediately. Instant Pot Steak Fajitas (4 servings)
  • 11. CALORIES FAT PROTEIN CARBOHYDRATES 216.12 16.94g 9.89g 7.87g Ingredients Preparation 2 medium avocados 3 Tbsp. lime juice 3/4 tsp. salt 1/4 cup cilantro 3 Tbsp. red onion, minced 3 Tbsp. celery, minced 1 Tbsp. jalapenos, minced 8 large hard boiled eggs, diced 1. Mash the avocado and lime juice together with sea salt, leaving some chunks. 2. Fold in the cilantro, red onion, celery, and jalapenos, until just combined. 3. Gently fold in the hard boiled eggs, mashing the yolks a little. Adjust salt and jalapenos to taste if needed. Avocado Egg Salad (6 servings)
  • 12. CALORIES FAT PROTEIN CARBOHYDRATES 218.05 13.34g 16.15g 9.01g Ingredients Preparation 1 1/2 cup grape tomatoes, halved 1/2 cup basil, chopped 4 cloves garlic, minced 10 eggs 1/2 cup unsweetened almond milk 3/4 tsp. sea salt 1/4 tsp. black pepper 6 oz fresh mozzarella cheese, cubed 1. Preheat the oven to 350 degrees. 2. Combine the tomatoes, basil, garlic, and 2/3 of the mozzarella pieces in a bowl. Transfer the mixture to the bottom a 9 inch round glass or ceramic pan. 3. Whisk together the eggs, milk, sea salt, and black pepper. Pour the egg mixture into the pan over the tomatoes and basil. Bake for 40-45 minutes, until starting to set, but still jiggly and a little runny. 4. Dot the remaining mozzarella pieces on top of the partially baked quiche. Bake until golden and completely set, about 20-25 minutes. 5. If there is any liquid near the edges from the tomatoes, drain before serving. Garnish with additional fresh basil ribbons. Crustless Quiche Caprese (4 servings)
  • 13. CALORIES FAT PROTEIN CARBOHYDRATES 562.24 42.08g 43.62g 2.53g Ingredients Preparation 3 Tbsp. coconut oil 3/4 lb. turkey breasts, diced 4 slices of bacon, diced 1/2 onion, diced 3 spears of asparagus, chopped 1 cup of spinach, chopped 4 tsp. of fresh thyme, chopped Salt and pepper, to taste 1. In a large skillet, melt the coconut oil over medium-high heat. Add the turkey and bacon to the skillet and sauté until slightly browned about 5 to 7 minutes. 2. Add the onion, asparagus, spinach and fresh thyme to the skillet. Sauté for an additional 10 minutes until the turkey and bacon are cooked through and the vegetables are soft. 3. Season with salt and pepper, to taste. Turkey & Vegetable Skillet (2 servings)
  • 14. CALORIES FAT PROTEIN CARBOHYDRATES 521.95 43.51g 26.21g 8.36g Ingredients Preparation 200g cooked chicken breast, diced 1/2 red bell pepper, diced 1/2 cucumber, diced 1 Tbsp. pumpkin seeds 14 blueberries 1/4 cup coconut cream 1 Tbsp. curry powder Salt to taste 2 Tbsp. cilantro, finely chopped Lettuce leaves to serve with 1. Place the cooked chicken pieces into a bowl and let cool for a few minutes. 2. Add into the bowl the diced bell pepper, cucumber, pumpkin seeds, and blueberries. 3. Mix in the coconut cream, curry powder, salt to taste, and chopped cilantro. 4. Serve with lettuce leaves or enjoy by itself. Curried Chicken Salad (2 servings)
  • 15. CALORIES FAT PROTEIN CARBOHYDRATES 376.09 28.26g 21.74g 8.47g Ingredients Preparation 4 slices bacon, sliced in 1” pieces 1 cup mushrooms, sliced 4 oz. smoked salmon 4 oz. raw shelled shrimp ½ cup coconut cream 1 pinch celtic sea salt freshly ground black pepper 1. Start heating a cast iron skillet and place the bacon in it on a medium flame, cook stirring for about 5 minutes. When the bacon is cooked but not crispy, add the sliced mushrooms and cook for 5 minutes, stirring often. 2. Now add the smoked salmon cut in strips, cook for 2 to 3 minutes. Add the shrimp and saute’ on a high flame for about 2 minutes. Add the cream and the salt, lower the flame and let cook for 1 minute, or until the cream reaches the desired thickness. 3. Serve immediately. You can serve on top of shirataki or zucchini noodles. Creamy Shrimp & Bacon Skillet (3 servings)
  • 16. CALORIES FAT PROTEIN CARBOHYDRATES 354.73 21.92g 33.83g 6.09g Ingredients Preparation 4 boneless skinless chicken breasts 1 Tbsp avocado oil salt and pepper 1 pound mushrooms, washed and quartered 1/2 red onion, sliced Dressing: 1/4 cup avocado oil 1 Tbsp. balsamic vinegar 1 Tbsp. red wine vinegar 1 Tbsp. water 1/2 tsp. dijon mustard 1/2 tsp swerve sweetener 1 tsp. fresh thyme leaves salt and pepper 1. Preheat the oven to 350 degrees . Gently pound the chicken with the flat side of a meat mallet to even it out a little. Place the chicken breasts in a 9 x 13 inch baking dish. Pour the tbsp of oil over the chicken and oil both sides of each breast. Season both sides of the chicken with salt and pepper. 2. Place the mushrooms and onions in a small bowl. Measure the ingredients for the balsamic dressing in a small jar and shake to combine. Pour the dressing over the mushrooms and onions and toss to coat. 3. Place the chicken in the oven and cook for 10 minutes. Add the mushrooms to the pan around the chicken and cook for 20 - 30 minutes more. Chicken with Marinated Mushrooms (4 servings)
  • 17. CALORIES FAT PROTEIN CARBOHYDRATES 520.1 38.34g 33.56g 12.68g Ingredients Preparation 4 Tbsp. dijon mustard 4 cloves garlic, smashed Zest and juice from one lemon 4 Tbsp. olive oil 2 lbs. hanger steak 2 cups butternut squash cubes 4 beets, cooked and cubed 1/4 cup pumpkin seeds 1/4 cup vinaigrette salad dressing 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 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 longer if you like your steak more well done). Let the steak rest for 5 minutes. 4. Slice the steak against the grain into slices. 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) *this is a higher carb dish - recommended for a higher intensity workout day
  • 18. CALORIES FAT PROTEIN CARBOHYDRATES 735.5 59.97g 39.58g 11.32g Ingredients Preparation 2 lbs ground Italian sausage 1 onion, diced 2 green peppers, diced 2 Tbsp fresh sage, finely diced 4-6 large Portobello mushrooms 1. Preheat oven to 400 degrees. 2. Heat a large skillet over medium heat. Once hot, add in the sausage and onion to cook. Break the sausage into bits and cook for approximately 10-12 minutes, until the pork is browned and cooked through. Stir in the green pepper and sage when the pork is almost finished and then remove the pan from heat once the sausage is browned. 3. While the sausage is cooking, line a baking sheet with parchment paper. Scoop out the stem and ribs of the Portobellos and place them on the baking sheet. 4. Scoop the sausage mixture into the mushrooms, filling them completely. You may have some leftover sausage mixture. 5. Place the mushrooms on a baking sheet. Bake for 15 minutes. Allow the mushrooms to cool for a minute and then serve. Sausage Stuffed Portobellos (4 servings)
  • 19. CALORIES FAT PROTEIN CARBOHYDRATES 483.08 40.47g 23.16g 6.17g Ingredients Preparation 2 Tbsp. of coconut oil 8 oz .of smoked salmon, diced 2 zucchinis, spiraled or use a peeler to make into long noodle-like strands 1/4 cup of mayonnaise 1. In a skillet, melt the coconut oil over medium- high heat. Add the smoked salmon and sauté until slightly browned, about 2 to 3 minutes. 2. Add the zucchini “noodles” to the skillet and sauté until soft, about 1 to 2 minutes. 3. Add the mayo to the skillet, stirring well to combine. 4.Divide the “noodles” between 2 plates and serve. Creamy Salmon “Pasta” (2 servings)
  • 20. CALORIES FAT PROTEIN CARBOHYDRATES 652.82 50.66g 36.48g 13.72g Ingredients Preparation 2 Tbsp. ghee 1/2 onion, diced 2 cloves garlic, minced 6 jalapeño peppers, sliced 1 lb. lean ground beef 1 tsp. himalayan salt 1/2 tsp. black pepper 1 lb. cauliflower rice 1/2 cup paleo mayo 1/2 cup water 1/4 cup toasted sunflower seed butter 1/2 cup water 1/4 cup sunflower seed butter 1 Tbsp. coconut aminos 1 tsp. fish sauce 1 tsp. ground cumin 4 large eggs 1/2 ripe avocado, diced 2 Tbsp. paleo mayo 1 Tbsp. apple cider vinegar 1 Tbsp. fresh parsley, chopped 1. Melt ghee in a heavy skillet set over medium-high heat. When the fat is nice and hot, add onion, garlic and jalapeño pepper and cook until fragrant and softened, about 2-3 minutes. 2. Add ground beef, salt and pepper and continue cooking until the beef is completely brown. Lower the heat to medium- low and throw in the cauliflower rice; stir well and continue cooking for 2-3 minutes. 3. Add the mayo, water, sunflower seed butter, coconut aminos, fish sauce and cumin to a large measuring cup and whisk until well combined. 4. Pour that over the ground beef and cauliflower mixture and stir until well incorporated. Continue cooking for about 3-5 minutes, until all the liquid has been absorbed. Remove from heat, spread the meat mixture nice and evenly and make 4 shallow dimples on top. Crack one egg in each of the dimples then sprinkle with salt and pepper and sliced jalapeño peppers. 5. Set your oven to broil and place the skillet right under the broiler for about 8-10 minutes or until the eggs are cooked to your liking. Mix 2 tablespoons of mayo with the apple cider vinegar. Drizzle all over the skillet as soon as it comes out of the oven, then garnish with diced avocado and fresh chopped parsley. Poke the yolks and serve immediately. Creamy Cauliflower & Beef Skillet (4 servings)
  • 21. CALORIES FAT PROTEIN CARBOHYDRATES 336.22 22.98g 28.54g 3.08g Ingredients Preparation 2 lamb shoulder chops 2 cloves organic garlic 1 sprig fresh rosemary 3 Tbsp. olive oil celtic sea salt 1 bunch cardoons 1. Mix the garlic, rosemary, salt and oil in a small food processor. 2. Lay the chops in a small tupperware and rub with the oil mixture. Let sit covered for about ½ hour or until they reach room temperature. 3. Heat a cast iron skillet until a droplet of water bounces off when dropped on it. Lay the chops in the skillet and grill for about 5 minutes each side, or until the internal temperature of 125 degrees is reached. 4. Let the chops rest for 5 minutes in a warm covered plate before serving. 5. Wash the cardoon stems under cold water. With a sharp knife peel the tough outer skin off. Cut in pieces about 4 inches long. 6. In a small pot bring about a quart of salted water to a boil. Add the cardoons and cook for 15 to 20 minutes or until tender when pierced with a fork. Drain well. 7. While the lamb chops are resting quickly fry the cardoons in the same cast iron skillet, still containing the cooking juices of the lamb chops. Serve together still hot. Lamb Shoulder Chops (2 servings)
  • 22. CALORIES FAT PROTEIN CARBOHYDRATES 526.02 47.91g 14.92g 12.7g Ingredients Preparation 1 lb broccoli florets 2 red onions, sliced 20 slices of bacon, diced 1 cup coconut cream salt to taste 1. Cook the bacon in a skillet over medium heat until crispy. Remove and keep the fat in the pan. 2. Cook the onions in the bacon fat until tranluscent. 3. Blanch the broccoli florets by adding them to boil water for 1 minute. Remove them and immediately add them to an ice bath. 3. Toss the bacon pieces, onions, and broccoli florets together with the coconut cream and salt to taste. Serve at room temperature. Broccoli Bacon Salad (6 servings)
  • 23. CALORIES FAT PROTEIN CARBOHYDRATES 241.92 15.45g 20.16g 4.88g Ingredients Preparation 3 lb bone in short ribs Salt and pepper 1/4 cup bacon fat 1/2 cup onion, diced 1 green pepper, diced 2 cloves garlic, minced 1 jalapeno pepper, minced 2 Tbsp. chili powder 1 Tbsp. cumin 1/2 tsp. cayenne 15 ounce can fire roasted tomatoes 1/3 cup beef bone broth 1. Preheat the oven to 300 degrees and season the short ribs all over with salt and pepper. 2. In a large dutch oven over medium heat, melt the bacon fat or lard. Once hot, add half the short ribs and brown on all sides. Remove to a plate and brown the remaining short ribs. Transfer to the plate. 3. Add the onion and pepper to the pot, sprinkle with salt, and saute until tender, about 5 minutes. Add the garlic, jalapeno, chili powder, cumin, and cayenne, and cook another minute, until fragrant. 4. Stir in the roasted tomatoes and bone broth and bring to a simmer. Add the short ribs back into the pot, cover and transfer to the oven. 5. Cook 2 to 3 hours, until the meat is very tender. Remove the ribs, shred the meat and return the meat to the pot. Adjust salt and pepper to taste and serve with your favorite chili toppings. Keto Short Rib Chili (10 servings)
  • 24. CALORIES FAT PROTEIN CARBOHYDRATES 267.82 22.66g 12.34g 3.93g Ingredients Preparation 10 asparagus spears, ends trimmed 10 slices of prosciutto, halved lengthwise 2 eggs 1 Tbsp. olive oil sea salt and pepper, to taste 1. Fill a saucepan with 1 inch of water. Bring water to a low boil. Carefully add eggs and cover with lid. Boil 6 minutes. 2. While eggs are boiling, wrap pieces of prosciutto around each asparagus spear until covered. Set aside. 3. Remove eggs from water and immediately place into an ice bath for 5 minutes. 4. While eggs are cooling down, heat olive oil in a large pan over medium heat. Place prosciutto-wrapped asparagus on pan and cook 3 minutes. Turn asparagus over and cook 3 minutes longer. 5. Peel the top of each egg and slice open with a spoon to expose soft yolk. Serve asparagus spears with soft boiled eggs. Prosciutto Wrapped Asparagus (2 servings)
  • 25. CALORIES FAT PROTEIN CARBOHYDRATES 158.67 14.62g 3.71g 4.35g Ingredients Preparation 8-10 strips thick-cut bacon 2 avocados 1/4 cup red onion, chopped 1 Tbsp. cilantro, chopped 1 Tbsp. jalapeño, minced 1/4 tsp. ground cumin 1/4 tsp. sea salt 1. Preheat oven to 375 degrees and line a baking sheet with parchment paper. 2. Slice each bacon strip into 2-3 inch pieces and lay on the baking sheet. Bake 15-20 minutes. Remove from the oven and allow the bacon to crisp up on a plate. 3. In a small bowl, use a fork to mash the avocados. Stir in the red onion, jalapeño, ground cumin and sea salt. 4. Serve bacon chips alongside the guacamole dip. Bacon “Chips” & Guacamole (8 servings)
  • 26. CALORIES FAT PROTEIN CARBOHYDRATES 122.16 9.48g 4.19g 7.53g Ingredients Preparation 3 eggs 2/3 cup coconut milk 1 tsp. vanilla extract 1 1/2 cups super fine almond flour 1/4 cup coconut flour 2/3 cup your favorite low carb sweetener 1 Tbsp. ground cinnamon 2 tsps baking powder 1/2 tsp. salt For Rolling: 2 Tbsp. your favorite low carb sweetener 1 Tbsp. cinnamon 1. Preheat the oven to 350 degrees and lightly spray a silicone cake pop mold (or a mini donut tray!) and place on a baking sheet. 2. Whisk the eggs, coconut milk, and vanilla extract together in a mixing bowl until well combined. In a separate mixing bowl, stir together the remaining dry ingredients. 3. Pour the wet ingredients into the bowl with the dry ingredients and stir well until combined. The batter will be nice and thick. 4. Spoon or pipe the donut batter into the prepared cake pop mold, filling the holes most of the way up. Secure the lid on the cake pop mold and place the whole baking sheet in the oven. Bake 20 minutes. 5. Remove the donut holes from the oven and allow them to cool at least 5 minutes before taking the lid off. Allow the donut holes to cool to room temperature. 6. Add the ingredients for rolling to a small bowl or plate and stir well. 7. Run a spoon between the mold and the donut holes to pop them out of the mold. Roll the donut holes in the truvia and cinnamon mixture, and serve! Donut Holes (30 servings)
  • 27. CALORIES FAT PROTEIN CARBOHYDRATES 156.34 12.15g 5.18g 13.86g Ingredients Preparation 1 cup sunflower seed butter 1 cup pumpkin puree 1/2 cup monkfruit syrup 1 tsp. baking powder 1/2 cup cocoa powder 1/4 cup mini chocolate chips 1/4 cup dark chocolate morsels 1. Preheat the oven to 350 degrees. Line a 12-count muffin tin with muffin liners or use a silicone 12-count muffin tray. 2. In a high-speed blender or mixing bowl, combine all your ingredients, except the chocolate chips, and mix until fully combined. Stir through your chocolate chips, reserving a few to add on top of the muffins. 3. Evenly distribute the muffin batter amongst the lined muffin tray. Top with remaining chocolate chips and bake for 20-30 minutes, until a skewer comes out clean. 4. Remove muffins from oven and allow to cool in the pan for 10 minutes, before transferring to a wire rack to cool completely. Vegan Chocolate Muffins (12 servings)
  • 28. CALORIES FAT PROTEIN CARBOHYDRATES 178.36 18.28g 2.63g 16.27g Ingredients Preparation 130g unsalted butter 140-200g swerve powdered sugar 1/2 tsp. kosher salt 2 eggs, at room temperature 70g almond flour flakey sea salt to garnish 1. Position a rack in the lower third of your oven and preheat to 350 degrees. Line with parchment paper the bottom and sides of a 8x8-inch baking pan. Set aside. 2. Add butter, sweetener, cocoa powder and salt to a medium heatproof bowl. Melt over a water bath whisking constantly. You’ll want to heat it up until most of the sweetener has melted and the mixture is well incorporated. Remove from heat and allow the mixture to cool slightly. 3. Add one egg at a time, whisking well after each one until completely incorporated. The texture should appear smooth, with all the sweetener dissolving into the mixture. Just be sure not to over-whisk, or your brownies could end up more cakey rather than fudgy. 4. Add the almond flour, whisking vigorously until fully blended, about a minute. 5. Bake for 15-25 minutes, or until the center is just set and a toothpick inserted in the center comes out moist. 6. Sprinkle with flakey sea salt and allow to cool completely on a rack. Lift brownies using the edges of the parchment paper and cut into desired size. To get extra clean edges, place in the freezer for 10 minutes prior to cutting. Fudgy Cocoa Brownies (16 servings)
  • 29. CALORIES FAT PROTEIN CARBOHYDRATES 154.75 13.12g 3.71g 13.17g Ingredients Preparation 1/4 cup cacao powder 1 medium avocado 10 drops liquid stevia 1/2 tsp. vanilla extract 1 tsp. pink himalayan salt 1. Remove the pit from the avocado and place in a blender or food processor. 2. Add cacao powder, stevia, and vanilla extract and mix until a pudding is formed. 3. Top with pink sea salt. Enjoy. Chocolate Avocado Pudding (2 servings)