SlideShare a Scribd company logo
1 of 29
Download to read offline
WEEK 19 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
avocado deviled
eggs
avocado tuna salad
tomato
cucumber salad
baked salmon
mexican
chocolate
avocado mousse
basil parmesan
baccon & egg cups
crock pot chicken soup
roasted garlic
baba ganoush
keto meatloaf
carrot pineapple
muffins
sausage & butternut
squash frittata
smoked shrimp butter crackers
chili roasted
chicken thighs
shamrock shake
keto chocolate
milkshake
grilled salmon with
avocado salsa
roasted
asparagus
avocado soup
pumpkin spice
coconut latte
“apple cider” donuts mahi mahi burgers
slow cooker
sesame beef
fluffy keto pancakes bacon burger
roasted turkey
breast
bacon & olive quiche keto chili
rosemary pork
chops
CALORIES FAT PROTEIN CARBOHYDRATES
79.45 6.38g 3.97g 1.95g
Avocado Deviled Eggs
(12 servings)
Ingredients
Preparation
2 slices bacon, diced
6 large eggs
1 avocado
2 Tbsp. cilantro, chopped
1 Tbsp. lemon juice
Zest of 1 lemon
salt, to taste
pepper, to taste
2 Tbsp. fresh chives, chopped
1/4 tsp. cayenne pepper
1. Heat a large skillet over medium high heat. Add bacon and cook until brown and
crispy, about 6-8 minutes. Transfer to a paper towel-lined plate; set aside.
2. Place eggs in a large saucepan and cover with cold water by 1 inch. Bring to a boil
and cook for 1 minute. Cover eggs with a tight-fitting lid and remove from heat; set
aside for 8-10 minutes.
3. Drain well and let cool before peeling and cutting the eggs in half lengthwise,
reserving the yolks.
4. In a small bowl, mash the yolks and avocado with a fork until chunky. Stir in cilantro,
lemon juice and lemon zest; season with salt and pepper, to taste.
5. Use a pastry bag fitted with decorative tip #1M to pipe into the eggs, topped with
bacon and garnished with chives and cayenne pepper, if desired.
CALORIES FAT PROTEIN CARBOHYDRATES
171.92 12.97g 10.31g 2.86g
Ingredients
Preparation
2 eggs
2 slices bacon
1 shallot, minced
4 leaves of basil
1/3 cup parmesan, grated
2-3 Tbsp. liquid egg white
salt, to taste
black pepper, to taste
1. Preheat oven to 375 degrees. Grease 2 small ramekins with olive oil or baking spray.
2. Wrap each bacon slice around the inside of the ramekins. Layer half the shallots on
the bottom of each ramekin.
3. Layer 2 leaves of basil in each ramekin and half the parmesan cheese.
Repeat again with shallots, basil and parmesan.
4. Crack an egg on top of each ramekin and if using, pour egg whites to fill the gaps
(this will help the “cup” stay together after baking). Garnish with salt & pepper.
5. Bake for 15-18 minutes until egg white starts to turn white. Finish by broiling on hi
for 2-3 minutes.
Basil Parmesan Bacon & Egg Cups
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
325.89 25.53g 16.61g 7.72g
Ingredients
Preparation
1 Tbsp. coconut oil
3 oz. cooked sausage, crumbled
1/4 cup onion, diced
1/4 cup red pepper, diced
1/2 cup roasted butternut squash cubes
3 large eggs
1/2 tsp. dried spices of your choice
salt, to taste
black pepper, to taste
1. Preheat broiler. Beat eggs, salt and pepper and herbs until well-combined.
2. Add fat to 10-inch oven-proof skillet and sauté onions and peppers until soft. Add
sausage and squash and cook until heated through. Pour eggs over filling and cook
until edges start to set.
3. Put pan in oven and broil until frittata is puffed and brown on top, 3-5 minutes.
Sausage & Butternut Squash Frittata
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
326.02 28.75g 10.13g 13.05g
Ingredients
Preparation
1/2 cup full-fat coconut milk
1/2 medium avocado
1-2 Tbsp. cacao powder
1/2 tsp. vanilla extract
himalayan sea salt, to taste
1 package stevia
1/2 cup ice
water, as needed
1 Tbsp. chia seeds, optional
1 Tbsp. hemp hearts, optional
1 serving collagen peptides
1. Add coconut milk, avocado, cacao powder,
vanilla extract, salt, sweetener and optional
add-ins of choice, if using, to a blender. Blend
until creamy smooth, using a little water as
needed.
2. Add in ice and blend until thick and creamy.
Do not over-blend, or you’ll lose thickness and coldness. Enjoy right away!
Keto Chocolate Milkshake
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
159.43 13.9g 4.87g 12.9g
Ingredients
Preparation
128 grams almond flour
44 grams golden flaxseed meal
18 grams psyllium husk
2 1/2 tsp. baking powder
1/2 tsp. xanthan gum
1/4 tsp. salt
2/3 cup allulose
1 tsp. molasses
4 eggs
2 tsp. apple extract
2 tsp. apple cider vinegar
84 grams ghee, melted & cooled
120 grams sour cream
For Sugar Coating:
3 Tbsp. unsalted butter, melted
1/4 cup allulose
1 1/2 tsp. cinnamon
1. Preheat oven to 350 degrees. Grease and flour (with
coconut flour) a donut or muffin pan.
2. Add almond flour, flaxseed meal, psyllium husk, baking
powder, xanthan gum and salt to a medium bowl. Whisk
until thoroughly combined, set aside.
3. Add sweetener, molasses and eggs to a large bowl and
beat with an electric mixer for 3-5 minutes until airy, thicker
and lighter in color. With the mixer on, add in the apple
extract, apple cider vinegar and butter.
4. Add in the dry flour mixture in two parts, alternating with the sour cream. Continue to mix
for a minute or two until fully incorporated and elastic (the batter will thicken as you mix!).
5. Transfer the batter into a piping bag or plastic bag (no tip needed). Cut out bottom of
piping bag roughly 1 inch wide. Pipe out dough onto donut pan, wet your finger tip and
smooth out where the ends meet (for a more even rise).
6. Bake for 23-27 minutes, until golden and a toothpick inserted comes out clean. Watch
out after minute 15, and tent with aluminum foil if they begin to overbrown. The donuts will
collapse a tad post bake bit, but don’t sweat it.
7. Allow to rest in pan for 10 minutes before removing. Brush with melted butter and sprinkle
with cinnamon ‘sugar’ coating. Store them at room temperature in an airtight container for 3
days.
“Apple Cider” Donuts
(12 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
608.79 52.47g 24.68g 15.83g
Ingredients
Preparation
50 grams almond flour
1/8 tsp. monkfruit extract
1/2 tsp. baking powder
1/4 tsp. xanthan gum
1/4 tsp. kosher salt
2 eggs
2 tsp. ghee, melted
1/2 tsp. vanilla extract
4-6 Tbsp. unsweetened almond milk
1. Mix almond flour, sweetener, baking powder,
xanthan gum and salt in a small bowl. Set aside.
2. Whisk thoroughly together in a medium bowl the eggs, butter and vanilla extract.
3. Whisk in the dry ingredients followed by the milk, a tablespoon at a time. You can play
with the thickness a bit, but I found the best consistency to be with 4 TBSP. Allow the
batter to rest for 10 minutes while you heat up a skillet or pan.
4. Add a little butter to the pan, pour in about 1/4 cup of batter, spreading it slightly to
help it form a nice round (you can use a wet spoon or spatula). Cook over medium heat
until the top begins to darken, flip and cook for 2-3 minutes more. Serve right away with
toppings of choice.
Fluffy Keto Pancakes
(1 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
423.01 35.9g 16.58g 9.93g
Ingredients
Preparation
3 Tbsp. coconut oil
6 slices bacon, diced
2 medium bell peppers, diced
1 medium onion, diced
4 cups spinach, chopped
2 small tomatoes, diced
12 medium eggs, whisked
15 olives, diced
1/4 cup fresh basil leaves,
chopped
3 cloves garlic, minced
3/4 cup coconut cream
salt, to taste
black pepper, to taste
1. Preheat oven to 350 degrees.
2. In a large skillet, melt the coconut oil over medium-
high heat. Add the bacon and sauté until crispy, about
3 to 4 minutes. Remove the bacon with a slotted spoon
and set aside.
3. In the same skillet, add the bell pepper and onion to the bacon fat and sauté for 5
minutes. Add the spinach to the skillet and saute until wilted, about 1 to 2 minutes.
Remove from the heat and let cool.
4. In a large bowl, combine the tomato, eggs, olives, basil, garlic, coconut cream,
bacon, and spinach mixture. Season with salt and pepper. Pour the egg mixture into
a 9-inch by 9-inch square baking dish.
5. Place in the oven and bake for 30 minutes until the eggs are soft but set.
Bacon & Olive Quiche
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
458.56 30.95g 31.88g 21.51g
Ingredients
Preparation
1 avocado
1 lemon juiced, to taste
1 Tbsp. chopped onion to taste
5 oz. cooked or canned wild tuna
sea salt, to taste
black pepper, to taste
1. Heat a dry cast-iron skillet over medium
heat until hot, then toast chiles in batches
(with guajillos opened flat), turning and pressing with tongs, until more pliable and slightly
changed in color, about 30 seconds per batch. Transfer to a bowl and soak in boiling-hot
water until softened, about 15 minutes.
2. Drain chiles, then purée in a blender with 1 tablespoon sea salt and remaining ingredients
except chicken and remaining sea salt until adobo is very smooth, about 1 minute.
3. Sprinkle chicken with remaining 3/4 teaspoon sea salt. Place 1 chicken leg in center of
a sheet of parchment paper (about 20 by 15 inches) and cover with 1/3 cup adobo. Gather
parchment up around chicken and tie tightly with kitchen string. Repeat with remaining
chicken and adobo.
4. Arrange packages in 2 steamer racks (on top of each other) over boiling water in a pasta
pot (use 2 pots if you can’t layer your racks) and steam, covered tightly, until chicken is very
tender and starting to fall off the bone, 1 3/4 to 2 hours. Replenish water as necessary.
5. Carefully transfer each package to a shallow bowl. Remove kitchen string and slowly slide
parchment out from underneath chicken and broth. Season with salt.
Avocado Tuna Salad
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
428.62 20.16g 49.4g 9.93g
Ingredients
Preparation
2 chicken thighs bone-in, skin-on
1 tsp. sea salt
1/2 tsp. fresh ground pepper
3-4 cups filtered water
1 medium onion, diced
3 celery stalks, diced
3 carrots, diced
1 tsp. apple cider vinegar
1 Tbsp. herbs de provence
2 chicken breasts bone-in, skin-on
1. Layer all ingredients in crock pot in order
listed, making sure chicken is bone side down
on top of vegetables. Add enough water to
cover vegetables and come half way up chicken,
between 3 and 4 cups. Cook on low for 6-8
hours.
2. Remove chicken and let cool slightly. Remove
skin and bones. Shred chicken meat and add back to soup in crock pot. Adjust seasonings,
reheat, and serve.
Crock Pot Chicken Soup
(3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
248.34 16.68g 23.25g .37g
Ingredients
Preparation
1 lb. shrimp, peeled & deveined
1 Tbsp. garlic infused olive oil
salt, to taste
black pepper, to taste
1/4 cup ghee, melted
1 clove garlic minced
1 Tbsp. fresh basil, chopped
wood chips of your choice for smoking
1. Preheat smoker or grill on low heat and add wood chips according to
manufacturer’s instructions.
2. Toss shrimp with olive oil, salt and pepper. Lay shrimp on smoker rack in a single
layer and close the lid. Check shrimp after 10 minutes and keep a close eye on them.
Smoke shrimp until just cooked through, about 15-20 minutes total.
3. While shrimp are smoking, combine ghee or butter, garlic, herbs and salt to taste.
Drizzle over cooked shrimp and toss to coat. Serve remaining garlic herb butter as a
dipping sauce.
Smoked Shrimp
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
410.53 29.44g 25.96g 13.58g
Ingredients
Preparation
2 4-6 oz. salmon fillets
2 Tbsp. olive oil
1 clove garli, minced
1/2 tsp. chili powder
1/2 tsp. cumin
1/2 tsp. onion powder
1/4 tsp. black pepper
1/4 tsp. salt
For the avocado salsa:
1 ripe avocado, pitted and diced
1/2 cup tomato, diced
2 Tbsp, onion, diced
2 Tbsp. cilantro, minced
1 Tbsp. olive oil
1 Tbsp. lime juice
1. Stir the olive oil, garlic, and spices in a small
bowl. Brush or rub salmon with the spice
mixture.
2. Heat a large heavy-duty (preferably non-stick)
pan or grill medium-high heat. Add salmon
to the pan and cook for 5-6 minutes per side.
Remove from pan, top with avocado salsa and
serve immediately.
3. To make the avocado salsa:Add the avocado, tomato, onion, and cilantro to a large
mixing bowl. Drizzle with olive oil, fresh lime juice and a pinch of salt and pepper.
Gently mix with a spoon until fully combined. Cover with plastic wrap until ready to
serve.
Grilled Salmon
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
317.97 15.98g 26.66g 17.5g
Ingredients
Preparation
1 cup red onion, sliced
1 cup water
1/2 cup apple cider vinegar
1 tsp. salt
1 lb. mahi mahi, deboned and skinned
1/4 cup almond flour + more for coating
1 large egg, whisked
1 1/2 Tbsp. taco seasoning
1 Tbsp. avocado oil
2 cups shredded cabbage
2 Tbsp. packed fresh cilantro
1 Tbsp. lime juice
1/4 cup spicy chipotle mayo
1 large avocado, sliced
salt, to taste
pepper, to taste
lettuce wraps, for serving
1. Make the pickled onions. In a large jar add onions, water, apple
cider vinegar, and 1 teaspoon salt. Shake well and set aside.
2. Make the mahi mahi burgers. Roughly cut mahi mahi and add
half to a food processor. Pulse 3-4 times until broken down, but still
a little chucky and some texture remains. I did this in two batches to
make sure it didn’t get too mushy.
3. Add mahi mahi to a bowl with the almond flour, egg, taco
seasoning, and salt and pepper. Mix to combine and form into 4
equal sized patties. The mixture will be fairly wet. Coat each patty
with a little more almond flour on each side.
4. Heat up a large sauté pan over medium-low heat. Add oil and let it get hot. Add burgers,
spreading them out evenly, and cook for 3-4 mintues per side until golden brown and cooked
through.
5. While the burgers cook, make the cabbage slaw by mixing together the cabbage, cilantro
lime juice, and salt and pepper. Prep the rest of your toppings if needed.
6. Divide cabbage slaw, avoacdo, and pickled onions among the burgers and top with
chipotle mayo. Enjoy!
Mahi Mahi Burgers
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
377.73 28.33g 27.47g 1.22g
Ingredients
Preparation
1 lb. bacon
1 1/2 lbs. lean ground beef
1 tsp. paprika
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/8 tsp. cayenne
1/2 tsp. salt
1/2 tsp. pepper
3 eggs
1. Cook bacon in a cast iron skillet over medium heat until crispy.
2. Remove bacon from pan, place on a paper towel lined plate to drain. Leave
drippings in pan.
3. Combine ground beef and seasonings in a bowl. Do not over mix, as it could
make the meat tough. Form into six patties.
4. Cook the patties over medium heat about 4 minutes per side. When done, stack
on top of a bed of spinach, with bacon in between 2 patties.
5. Crack the eggs over the skillet and cook about 3 minutes, until whites are set and
yolk is at the desired consistency. Place on top of patties.
Bacon Burger
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
354.12 23.7g 23.69g 12.86g
Ingredients
Preparation
2 lb. ground beef or turkey
1 green bell pepper, diced
1 jalapeño, seeded and diced
2 cloves garlic, minced
1 (10 oz.) can tomatoes with green chilies,
undrained
1 (15 oz.) can tomato sauce
1 quart beef broth
1 (7 oz.) can tomato paste
2 Tbsp. chili powder
1 tsp. oregano
1 tsp. cumin
1 tsp. garlic powder
salt, to taste
black pepper, to taste
1. Brown the over medium heat in a medium size
sauce pot or dutch oven. Drain off any fat.
2. Add the remaining ingredients and stir well.
3. Allow chili to simmer over medium low heat
uncovered for approximately 30 minutes until the tomato juice has reduced and thickened.
Keto Chili
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
337.8 18.53g 36.99g 5.69g
Ingredients
Preparation
2 salmon, filets
8 oz. asparagus
1 Tbsp. garlic infused olive oil
salt, to taste
black pepper, to taste
2 Tbsp. whole grain mustard
lemon slices, for serving
1. Preheat oven to 400 degrees and line a rimmed baking sheet with parchment
paper.
2. Put the salmon on one end of the baking sheet and asparagus on the other end.
Drizzle asparagus with olive oil and toss to coat. Season with salt and pepper to taste.
Spread mustard on top of salmon.
3. Bake until salmon is cooked through and asparagus starts to caramelize but is still
crisp, about 10 minutes. Serve with lemon.
Baked Salmon
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
366.14 27.52g 23.44g 6.38g
Ingredients
Preparation
1 cup salsa, divided
1 egg
1/4 cup almond flour
1/4 tsp. baking soda
1 Tbsp. chili or taco seasoning
1 lb. ground beef or turkey
salt, to taste
black pepper, to taste
1. Preheat oven to 350 degrees and prepare loaf pan or baking dish with
cooking spray.
2. Mix 3/4 cup salsa, egg, almond flour, baking soda, and spices in a large bowl.
Mix in ground beef or ground turkey.
3. Spread meat mixture in loaf pan and bake for 30 minutes. Remove from oven
and spread remaining 1/4 of salsa on top of the meatloaf.
4. Return to oven and cook for an additional 15 minutes or until internal
temperature reaches 160 degrees for beef or 165 degrees for turkey. Rest
meatloaf for 10 minutes before slicing.
Keto Meatloaf
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
534.61 41.16g 37.48g 1.76g
Ingredients
Preparation
2 lb. boneless chicken thighs
1 Tbsp. extra virgin olive oil
1 Tbsp. chili powder
sea salt, to taste
black pepper, to taste
fresh cilantro, for garnish
lime wedges, for serving
1. Preheat oven to 375 degrees.
2. Place chicken on a sheet pan or large baking dish. Drizzle with olive oil and turn to
coat. Rub with chili powder, salt, and pepper.
3. Roast the chicken thighs in the oven until cooked through, about 15 minutes.
4. Sprinkle with cilantro and serve with lime wedges.
Chili Roasted Chicken Thighs
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
339.43 29.09g 6.57g 19.79g
Ingredients
Preparation
12 oz. asparagus
1 Tbsp. garlic infused olive oil
2 cups chicken or vegetable stock
1 avocado, peeled and cubed
1/2 lemon juiced
1 Tbsp. ghee
sea salt, to taste
black pepper, to taste
1. Preheat oven to 425 degrees. Or preheat the air fryer to 390 degrees.
Toss asparagus with garlic infused olive oil, salt and pepper and roast for 10
minutes.
2. Carefully transfer asparagus to Vitamix or high-speed blender with remaining
ingredients and puree until smooth. Add salt and pepper to taste.
3. Add water to thin to desired consistency, if needed, and warm gently over
medium heat. Serve immediately.
Roasted Asparagus Avocado Soup
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
367.4 15.05g 48.71g 8.21g
Ingredients
Preparation
3 lb beef roast
1/2 cup coconut aminos
1 cup water
Dipping Sauce:
2 Tbsp. sesame oil
1 Tbsp. sesame seeds
2 cloves garlic, minced
1/4 cup coconut aminos
1. Place the beef, 1/2 cup coconut aminos, and water
into the slow cooker and cook for 8 hours on low.
2. Remove the beef roast from the slow cooker, let cool,
and slice into thin slices.
3. Make the dipping sauce by mixing the sauce
ingredients together.
4. Serve the beef slices with the dipping sauce.
Slow Cooker Sesame Beef
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
487.92 11.71g 95.86g .06g
Ingredients
Preparation
2 bone-in turkey breasts
2 Tbsp. duck fat, melted
black pepper, to taste
sea salt, to taste
1. Preheat oven to 425 degrees.
2. Place turkey breast on a rimmed baking
sheet, skin side up, and rub all over with
duck fat. Season with salt and pepper.
3. Place in oven and reduce heat to 375 degrees. Roast until internal temperature
reaches 165 degrees, about 1 to 1-1/2 hours.
4. Cover with foil and rest for 15 minutes before slicing.
Roasted Turkey Breast
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
400.25 23.85g 41.39g 4.55g
Ingredients
Preparation
4 to 6 boneless pork chops
3 garlic cloves, minced
3 rosemary sprigs
1 tsp. paprika
1 tsp. chili flakes
coconut oil, for cooking
sea salt, to taste
black pepper, to taste
1 bunch rapini or broccoli, trimmed
2 garlic cloves, chopped
2 Tbsp. olive oil
sea salt, to taste
black pepper, to taste
1. Bring a saucepan filled with water to a boil,
blanch the rapini 2 to 3 minutes, drain and
cool with cold water, set aside.
2. Season the pork chops with chili flakes,
paprika, sea salt and black pepper.
Melt some cooking fat in a skillet over medium-high hear, add the garlic and
rosemary.
3. Place the pork chops on top of the garlic and rosemary and cook 4 to 5 minutes
per side, basting with juice from the skillet. Remove chops and let rest on a board or
plate.
4. In a skillet heat the olive oil over medium heat, add the 2 garlic cloves and cook
until fragrant.Add the blanched rapini, season to taste with salt and pepper, and cook
4 to 5 minutes.
5. Serve the pork chops with the sautéed rapini.
Rosemary Pork Chops
(3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
182.47 14.7g 2.69g 11.67g
Ingredients
Preparation
1/2 red onion, thinly sliced
2 cucumbers, peeled and thinly sliced
2 Tbsp. red wine vinegar
4 large tomatoes
1/4 cup olive oil
2 Tbsp. fresh basil, chopped
salt, to taste
black pepper, to taste
1. Add onion and cucumber to large bowl and toss with vinegar. Let sit while you
prepare the rest of the ingredients.
2. Cut tomatoes into thin wedges and add to bowl with cucumbers and onions. Add
olive oil, basil, salt and pepper and toss.
Tomato Cucumber Salad
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
176.36 11.46g 4.03g 18.13g
Roasted Garlic Baba Ganoush
(4 servings)
Ingredients
Preparation
1 head garlic
2 medium eggplant
3 - 4 Tbsp. lemon juice
2 Tbsp. tahini
2 Tbsp. extra virgin olive oil plus more for drizzling
½ tsp. sea salt
1. Preheat oven to 400 degrees. Cut the top off the head of garlic. Place on a sheet of
foil and drizzle with olive oil. Wrap tightly in foil and place on a rimmed baking sheet
with the eggplants.
2. Roast the vegetables for about 45 minutes, until the eggplants are collapsed and
the garlic is completely soft.
3. Cut the eggplants in half lengthwise and place in a colander to cool and drain.
Open the garlic packet to cool.
4. Peel the eggplants and squeeze the flesh from the garlic head. Place all
ingredients in the food processor and pulse to desired consistency. Taste and adjust
seasonings.
CALORIES FAT PROTEIN CARBOHYDRATES
158.68 14.06g 5.85g 5.11g
Ingredients
Preparation
1-1/4 cup almond flour
1 Tbsp. salted butter, room temperature
1 egg
1/4 tsp. salt
1. Preheat oven to 350F. Mix almond flour, salted butter or ghee and an egg together
in a bowl until well-mixed.
2. Place dough onto a sheet of parchment paper. Press dough down and cover with a
second sheet of parchment paper. Using a rolling pin, roll dough out until it reaches
a thickness of approximately 1/6”-1/8”. For a crispier cracker, roll the dough out a little
extra.
3. Remove top sheet of parchment paper, and use a pizza cutter to slice dough into
approximately 1”x1” squares.
4. Sprinkle salt on top of the dough, and gently press into surface of dough.
Use the top sheet of parchment paper to line a baking sheet. Move squares to the
baking sheet, ensuring that there is some space between each square.
5. Bake dough for 12-16 minutes, or until edges begin to brown. For crispier crackers,
you can bake an additional minute or two. NOTE: cook time varies greatly depending
on your oven and the thickness. It’s best to watch the crackers closely so they do not
burn.
6. Store in an air-tight container for 4-5 days at room temperature. These are best
enjoyed in the first few days, when they are the crispiest.
Butter Crackers
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
201.83 17.15g 7.33g 9.98g
Ingredients
Preparation
200 grams almond flour
1 tsp. cinnamon
1/2 tsp. baking soda
1/8 tsp. salt
3 eggs
1/4 cup honey
2 Tbsp. ghee, melted
1 Tbsp. lemon juice
1 tsp. vanilla extract
3/4 cup finely grated carrots
1/3 cup fresh pineapple, finely diced & drained
1. Preheat oven to 325 degrees and grease or line muffin tin.
2. Combine dry ingredients in large bowl. Combine wet ingredients in medium bowl.
Stir wet ingredients into dry ingredients and fold in carrots and pineapple.
3. Use a large ice cream or cookie scoop to fill muffin cups 3/4 full.
4. Bake for 20 - 25 minutes or until golden brown and toothpick inserted in center
comes out clean.
Carrot Pineapple Paleo Muffins
(9 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
170.52 15.21g 3.25g 25.43g
Ingredients
Preparation
2 ripe avocados
1/2 cup cacao powder
1/2 cup full fat coconut milk
1/3 cup Choc Zero maple syrup
2 tsp. vanilla extract
1 tsp. cinnamon
1/4 tsp. ground ancho chile
1. Combine all ingredients in food processor and process until completely smooth.
2. Taste and adjust seasonings.
3. Spoon into serving dishes and chill to set.
Mexican Chocolate Avocado Mousse
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
206.78 20.99g 2.24g 6.01g
Ingredients
Preparation
1 cup coconut milk
1 cup ice
1/2 avocado
1 tsp. vanilla extract
1 large handful fresh mint leaves
stevia, to taste
1. Add all ingredients to the blender and blend
until smooth.
Shamrock Shake
(3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
236.25 24.31g 2.67g 7.26g
Ingredients
Preparation
1/2 cup coconut milk
2 Tbsp. pumpkin puree
1 tsp. Choc Zero maple syrup
1/2 tsp. pumpkin pie spice
2 shots of espresso or extra strong coffee
1/4 tsp. black pepper
1. Whisk together coconut milk, pumpkin,
honey, and spice. Froth with cappuccino
machine or heat gently on stovetop and whisk to froth.
2. Brew espresso or extra-strength coffee and pour into a mug.
3. Pour frothed coconut milk mixture into mug. Garnish with additional pumpkin pie
spice.
Pumpkin Spice Coconut Latte
(1 servings)

More Related Content

Similar to mealplan.week19.pdf

mealplan.week24.pdf
mealplan.week24.pdfmealplan.week24.pdf
mealplan.week24.pdfDwightVillos
 
mealplan.week17.pdf
mealplan.week17.pdfmealplan.week17.pdf
mealplan.week17.pdfDwightVillos
 
mealplan.week42.pdf
mealplan.week42.pdfmealplan.week42.pdf
mealplan.week42.pdfDwightVillos
 
mealplan.week9.pdf
mealplan.week9.pdfmealplan.week9.pdf
mealplan.week9.pdfDwightVillos
 
mealplan.week25.pdf
mealplan.week25.pdfmealplan.week25.pdf
mealplan.week25.pdfDwightVillos
 
mealplan.week49.pdf
mealplan.week49.pdfmealplan.week49.pdf
mealplan.week49.pdfDwightVillos
 
mealplan.week23.pdf
mealplan.week23.pdfmealplan.week23.pdf
mealplan.week23.pdfDwightVillos
 
mealplan.week43.pdf
mealplan.week43.pdfmealplan.week43.pdf
mealplan.week43.pdfDwightVillos
 
mealplan.week30.pdf
mealplan.week30.pdfmealplan.week30.pdf
mealplan.week30.pdfDwightVillos
 
mealplan.week32.pdf
mealplan.week32.pdfmealplan.week32.pdf
mealplan.week32.pdfDwightVillos
 
mealplan.week15.pdf
mealplan.week15.pdfmealplan.week15.pdf
mealplan.week15.pdfDwightVillos
 
mealplan.week13.pdf
mealplan.week13.pdfmealplan.week13.pdf
mealplan.week13.pdfDwightVillos
 
mealplan.week35.pdf
mealplan.week35.pdfmealplan.week35.pdf
mealplan.week35.pdfDwightVillos
 
mealplan.week11.pdf
mealplan.week11.pdfmealplan.week11.pdf
mealplan.week11.pdfDwightVillos
 
mealplan.week40.pdf
mealplan.week40.pdfmealplan.week40.pdf
mealplan.week40.pdfDwightVillos
 
mealplan.week29.pdf
mealplan.week29.pdfmealplan.week29.pdf
mealplan.week29.pdfDwightVillos
 
mealplan.week7.pdf
mealplan.week7.pdfmealplan.week7.pdf
mealplan.week7.pdfDwightVillos
 
mealplan.week48.pdf
mealplan.week48.pdfmealplan.week48.pdf
mealplan.week48.pdfDwightVillos
 
mealplan.week5.pdf
mealplan.week5.pdfmealplan.week5.pdf
mealplan.week5.pdfDwightVillos
 
datuon online restaurant
datuon online restaurantdatuon online restaurant
datuon online restaurantraacl
 

Similar to mealplan.week19.pdf (20)

mealplan.week24.pdf
mealplan.week24.pdfmealplan.week24.pdf
mealplan.week24.pdf
 
mealplan.week17.pdf
mealplan.week17.pdfmealplan.week17.pdf
mealplan.week17.pdf
 
mealplan.week42.pdf
mealplan.week42.pdfmealplan.week42.pdf
mealplan.week42.pdf
 
mealplan.week9.pdf
mealplan.week9.pdfmealplan.week9.pdf
mealplan.week9.pdf
 
mealplan.week25.pdf
mealplan.week25.pdfmealplan.week25.pdf
mealplan.week25.pdf
 
mealplan.week49.pdf
mealplan.week49.pdfmealplan.week49.pdf
mealplan.week49.pdf
 
mealplan.week23.pdf
mealplan.week23.pdfmealplan.week23.pdf
mealplan.week23.pdf
 
mealplan.week43.pdf
mealplan.week43.pdfmealplan.week43.pdf
mealplan.week43.pdf
 
mealplan.week30.pdf
mealplan.week30.pdfmealplan.week30.pdf
mealplan.week30.pdf
 
mealplan.week32.pdf
mealplan.week32.pdfmealplan.week32.pdf
mealplan.week32.pdf
 
mealplan.week15.pdf
mealplan.week15.pdfmealplan.week15.pdf
mealplan.week15.pdf
 
mealplan.week13.pdf
mealplan.week13.pdfmealplan.week13.pdf
mealplan.week13.pdf
 
mealplan.week35.pdf
mealplan.week35.pdfmealplan.week35.pdf
mealplan.week35.pdf
 
mealplan.week11.pdf
mealplan.week11.pdfmealplan.week11.pdf
mealplan.week11.pdf
 
mealplan.week40.pdf
mealplan.week40.pdfmealplan.week40.pdf
mealplan.week40.pdf
 
mealplan.week29.pdf
mealplan.week29.pdfmealplan.week29.pdf
mealplan.week29.pdf
 
mealplan.week7.pdf
mealplan.week7.pdfmealplan.week7.pdf
mealplan.week7.pdf
 
mealplan.week48.pdf
mealplan.week48.pdfmealplan.week48.pdf
mealplan.week48.pdf
 
mealplan.week5.pdf
mealplan.week5.pdfmealplan.week5.pdf
mealplan.week5.pdf
 
datuon online restaurant
datuon online restaurantdatuon online restaurant
datuon online restaurant
 

More from DwightVillos

mealplan.week46.pdf
mealplan.week46.pdfmealplan.week46.pdf
mealplan.week46.pdfDwightVillos
 
mealplan.week34.pdf
mealplan.week34.pdfmealplan.week34.pdf
mealplan.week34.pdfDwightVillos
 
mealplan.week26.pdf
mealplan.week26.pdfmealplan.week26.pdf
mealplan.week26.pdfDwightVillos
 
mealplan.week45.pdf
mealplan.week45.pdfmealplan.week45.pdf
mealplan.week45.pdfDwightVillos
 
mealplan.week39.pdf
mealplan.week39.pdfmealplan.week39.pdf
mealplan.week39.pdfDwightVillos
 
mealplan.week12.pdf
mealplan.week12.pdfmealplan.week12.pdf
mealplan.week12.pdfDwightVillos
 
mealplan.week8.pdf
mealplan.week8.pdfmealplan.week8.pdf
mealplan.week8.pdfDwightVillos
 
mealplan.week6.pdf
mealplan.week6.pdfmealplan.week6.pdf
mealplan.week6.pdfDwightVillos
 
mealplan.week44.pdf
mealplan.week44.pdfmealplan.week44.pdf
mealplan.week44.pdfDwightVillos
 
mealplan.week37.pdf
mealplan.week37.pdfmealplan.week37.pdf
mealplan.week37.pdfDwightVillos
 
mealplan.week38.pdf
mealplan.week38.pdfmealplan.week38.pdf
mealplan.week38.pdfDwightVillos
 
mealplan.week27.pdf
mealplan.week27.pdfmealplan.week27.pdf
mealplan.week27.pdfDwightVillos
 

More from DwightVillos (12)

mealplan.week46.pdf
mealplan.week46.pdfmealplan.week46.pdf
mealplan.week46.pdf
 
mealplan.week34.pdf
mealplan.week34.pdfmealplan.week34.pdf
mealplan.week34.pdf
 
mealplan.week26.pdf
mealplan.week26.pdfmealplan.week26.pdf
mealplan.week26.pdf
 
mealplan.week45.pdf
mealplan.week45.pdfmealplan.week45.pdf
mealplan.week45.pdf
 
mealplan.week39.pdf
mealplan.week39.pdfmealplan.week39.pdf
mealplan.week39.pdf
 
mealplan.week12.pdf
mealplan.week12.pdfmealplan.week12.pdf
mealplan.week12.pdf
 
mealplan.week8.pdf
mealplan.week8.pdfmealplan.week8.pdf
mealplan.week8.pdf
 
mealplan.week6.pdf
mealplan.week6.pdfmealplan.week6.pdf
mealplan.week6.pdf
 
mealplan.week44.pdf
mealplan.week44.pdfmealplan.week44.pdf
mealplan.week44.pdf
 
mealplan.week37.pdf
mealplan.week37.pdfmealplan.week37.pdf
mealplan.week37.pdf
 
mealplan.week38.pdf
mealplan.week38.pdfmealplan.week38.pdf
mealplan.week38.pdf
 
mealplan.week27.pdf
mealplan.week27.pdfmealplan.week27.pdf
mealplan.week27.pdf
 

Recently uploaded

GRADE 10 QUARTER 4 WEEK 2 Cook Meat Cuts
GRADE 10 QUARTER 4 WEEK 2 Cook Meat CutsGRADE 10 QUARTER 4 WEEK 2 Cook Meat Cuts
GRADE 10 QUARTER 4 WEEK 2 Cook Meat CutsKattieAlisonMacatugg1
 
pathology questions for studying and notes
pathology questions for studying and notespathology questions for studying and notes
pathology questions for studying and notesAnaAbuladze7
 
日本学位记,筑波大学毕业证书1:1制作
日本学位记,筑波大学毕业证书1:1制作日本学位记,筑波大学毕业证书1:1制作
日本学位记,筑波大学毕业证书1:1制作aecnsnzk
 
Hungry? Snack on these edible native plants
Hungry? Snack on these edible native plantsHungry? Snack on these edible native plants
Hungry? Snack on these edible native plantsDeidre Pike
 
DETAILED-LESSON-PLAN FORMAT DOCUMENTS YY
DETAILED-LESSON-PLAN FORMAT DOCUMENTS YYDETAILED-LESSON-PLAN FORMAT DOCUMENTS YY
DETAILED-LESSON-PLAN FORMAT DOCUMENTS YYImilyAcma
 
Thermal Death Kinetics and various Isotherms
Thermal Death Kinetics and various IsothermsThermal Death Kinetics and various Isotherms
Thermal Death Kinetics and various IsothermsSasiK25
 
Uk-NO1 Best Black Magic Specialist Near Me Spiritual Healer Powerful Love Spe...
Uk-NO1 Best Black Magic Specialist Near Me Spiritual Healer Powerful Love Spe...Uk-NO1 Best Black Magic Specialist Near Me Spiritual Healer Powerful Love Spe...
Uk-NO1 Best Black Magic Specialist Near Me Spiritual Healer Powerful Love Spe...Amil baba
 
Organic Farming in Focus- Rodale’s Generational Perspective.pdf
Organic Farming in Focus- Rodale’s Generational Perspective.pdfOrganic Farming in Focus- Rodale’s Generational Perspective.pdf
Organic Farming in Focus- Rodale’s Generational Perspective.pdfStephen Gleave
 
2024 Safari Supper in Kingsnympton, North Devon
2024 Safari Supper in Kingsnympton, North Devon2024 Safari Supper in Kingsnympton, North Devon
2024 Safari Supper in Kingsnympton, North DevonMartinPailthorpe
 
Prediksi Angka BBFS 10 Digit Betting 10 Perak Magnumtogel
Prediksi Angka BBFS 10 Digit Betting  10 Perak MagnumtogelPrediksi Angka BBFS 10 Digit Betting  10 Perak Magnumtogel
Prediksi Angka BBFS 10 Digit Betting 10 Perak Magnumtogeltok dalang
 
Jelovnik Bistro Pivnica Pivnica 2024 godina
Jelovnik Bistro Pivnica Pivnica 2024 godinaJelovnik Bistro Pivnica Pivnica 2024 godina
Jelovnik Bistro Pivnica Pivnica 2024 godinaEmaTomek
 
Julian Helou's Exquisite Journey Through Thai Cuisine
Julian Helou's Exquisite Journey Through Thai CuisineJulian Helou's Exquisite Journey Through Thai Cuisine
Julian Helou's Exquisite Journey Through Thai CuisineJulianHelou1
 
Dubai's Food and Discount Deals - A culinary experience
Dubai's Food and Discount Deals - A culinary experienceDubai's Food and Discount Deals - A culinary experience
Dubai's Food and Discount Deals - A culinary experiencecouponzguruuae
 

Recently uploaded (13)

GRADE 10 QUARTER 4 WEEK 2 Cook Meat Cuts
GRADE 10 QUARTER 4 WEEK 2 Cook Meat CutsGRADE 10 QUARTER 4 WEEK 2 Cook Meat Cuts
GRADE 10 QUARTER 4 WEEK 2 Cook Meat Cuts
 
pathology questions for studying and notes
pathology questions for studying and notespathology questions for studying and notes
pathology questions for studying and notes
 
日本学位记,筑波大学毕业证书1:1制作
日本学位记,筑波大学毕业证书1:1制作日本学位记,筑波大学毕业证书1:1制作
日本学位记,筑波大学毕业证书1:1制作
 
Hungry? Snack on these edible native plants
Hungry? Snack on these edible native plantsHungry? Snack on these edible native plants
Hungry? Snack on these edible native plants
 
DETAILED-LESSON-PLAN FORMAT DOCUMENTS YY
DETAILED-LESSON-PLAN FORMAT DOCUMENTS YYDETAILED-LESSON-PLAN FORMAT DOCUMENTS YY
DETAILED-LESSON-PLAN FORMAT DOCUMENTS YY
 
Thermal Death Kinetics and various Isotherms
Thermal Death Kinetics and various IsothermsThermal Death Kinetics and various Isotherms
Thermal Death Kinetics and various Isotherms
 
Uk-NO1 Best Black Magic Specialist Near Me Spiritual Healer Powerful Love Spe...
Uk-NO1 Best Black Magic Specialist Near Me Spiritual Healer Powerful Love Spe...Uk-NO1 Best Black Magic Specialist Near Me Spiritual Healer Powerful Love Spe...
Uk-NO1 Best Black Magic Specialist Near Me Spiritual Healer Powerful Love Spe...
 
Organic Farming in Focus- Rodale’s Generational Perspective.pdf
Organic Farming in Focus- Rodale’s Generational Perspective.pdfOrganic Farming in Focus- Rodale’s Generational Perspective.pdf
Organic Farming in Focus- Rodale’s Generational Perspective.pdf
 
2024 Safari Supper in Kingsnympton, North Devon
2024 Safari Supper in Kingsnympton, North Devon2024 Safari Supper in Kingsnympton, North Devon
2024 Safari Supper in Kingsnympton, North Devon
 
Prediksi Angka BBFS 10 Digit Betting 10 Perak Magnumtogel
Prediksi Angka BBFS 10 Digit Betting  10 Perak MagnumtogelPrediksi Angka BBFS 10 Digit Betting  10 Perak Magnumtogel
Prediksi Angka BBFS 10 Digit Betting 10 Perak Magnumtogel
 
Jelovnik Bistro Pivnica Pivnica 2024 godina
Jelovnik Bistro Pivnica Pivnica 2024 godinaJelovnik Bistro Pivnica Pivnica 2024 godina
Jelovnik Bistro Pivnica Pivnica 2024 godina
 
Julian Helou's Exquisite Journey Through Thai Cuisine
Julian Helou's Exquisite Journey Through Thai CuisineJulian Helou's Exquisite Journey Through Thai Cuisine
Julian Helou's Exquisite Journey Through Thai Cuisine
 
Dubai's Food and Discount Deals - A culinary experience
Dubai's Food and Discount Deals - A culinary experienceDubai's Food and Discount Deals - A culinary experience
Dubai's Food and Discount Deals - A culinary experience
 

mealplan.week19.pdf

  • 1. WEEK 19 RECIPES BREAKFAST LUNCH SNACKS DINNER DESSERTS avocado deviled eggs avocado tuna salad tomato cucumber salad baked salmon mexican chocolate avocado mousse basil parmesan baccon & egg cups crock pot chicken soup roasted garlic baba ganoush keto meatloaf carrot pineapple muffins sausage & butternut squash frittata smoked shrimp butter crackers chili roasted chicken thighs shamrock shake keto chocolate milkshake grilled salmon with avocado salsa roasted asparagus avocado soup pumpkin spice coconut latte “apple cider” donuts mahi mahi burgers slow cooker sesame beef fluffy keto pancakes bacon burger roasted turkey breast bacon & olive quiche keto chili rosemary pork chops
  • 2. CALORIES FAT PROTEIN CARBOHYDRATES 79.45 6.38g 3.97g 1.95g Avocado Deviled Eggs (12 servings) Ingredients Preparation 2 slices bacon, diced 6 large eggs 1 avocado 2 Tbsp. cilantro, chopped 1 Tbsp. lemon juice Zest of 1 lemon salt, to taste pepper, to taste 2 Tbsp. fresh chives, chopped 1/4 tsp. cayenne pepper 1. Heat a large skillet over medium high heat. Add bacon and cook until brown and crispy, about 6-8 minutes. Transfer to a paper towel-lined plate; set aside. 2. Place eggs in a large saucepan and cover with cold water by 1 inch. Bring to a boil and cook for 1 minute. Cover eggs with a tight-fitting lid and remove from heat; set aside for 8-10 minutes. 3. Drain well and let cool before peeling and cutting the eggs in half lengthwise, reserving the yolks. 4. In a small bowl, mash the yolks and avocado with a fork until chunky. Stir in cilantro, lemon juice and lemon zest; season with salt and pepper, to taste. 5. Use a pastry bag fitted with decorative tip #1M to pipe into the eggs, topped with bacon and garnished with chives and cayenne pepper, if desired.
  • 3. CALORIES FAT PROTEIN CARBOHYDRATES 171.92 12.97g 10.31g 2.86g Ingredients Preparation 2 eggs 2 slices bacon 1 shallot, minced 4 leaves of basil 1/3 cup parmesan, grated 2-3 Tbsp. liquid egg white salt, to taste black pepper, to taste 1. Preheat oven to 375 degrees. Grease 2 small ramekins with olive oil or baking spray. 2. Wrap each bacon slice around the inside of the ramekins. Layer half the shallots on the bottom of each ramekin. 3. Layer 2 leaves of basil in each ramekin and half the parmesan cheese. Repeat again with shallots, basil and parmesan. 4. Crack an egg on top of each ramekin and if using, pour egg whites to fill the gaps (this will help the “cup” stay together after baking). Garnish with salt & pepper. 5. Bake for 15-18 minutes until egg white starts to turn white. Finish by broiling on hi for 2-3 minutes. Basil Parmesan Bacon & Egg Cups (2 servings)
  • 4. CALORIES FAT PROTEIN CARBOHYDRATES 325.89 25.53g 16.61g 7.72g Ingredients Preparation 1 Tbsp. coconut oil 3 oz. cooked sausage, crumbled 1/4 cup onion, diced 1/4 cup red pepper, diced 1/2 cup roasted butternut squash cubes 3 large eggs 1/2 tsp. dried spices of your choice salt, to taste black pepper, to taste 1. Preheat broiler. Beat eggs, salt and pepper and herbs until well-combined. 2. Add fat to 10-inch oven-proof skillet and sauté onions and peppers until soft. Add sausage and squash and cook until heated through. Pour eggs over filling and cook until edges start to set. 3. Put pan in oven and broil until frittata is puffed and brown on top, 3-5 minutes. Sausage & Butternut Squash Frittata (2 servings)
  • 5. CALORIES FAT PROTEIN CARBOHYDRATES 326.02 28.75g 10.13g 13.05g Ingredients Preparation 1/2 cup full-fat coconut milk 1/2 medium avocado 1-2 Tbsp. cacao powder 1/2 tsp. vanilla extract himalayan sea salt, to taste 1 package stevia 1/2 cup ice water, as needed 1 Tbsp. chia seeds, optional 1 Tbsp. hemp hearts, optional 1 serving collagen peptides 1. Add coconut milk, avocado, cacao powder, vanilla extract, salt, sweetener and optional add-ins of choice, if using, to a blender. Blend until creamy smooth, using a little water as needed. 2. Add in ice and blend until thick and creamy. Do not over-blend, or you’ll lose thickness and coldness. Enjoy right away! Keto Chocolate Milkshake (2 servings)
  • 6. CALORIES FAT PROTEIN CARBOHYDRATES 159.43 13.9g 4.87g 12.9g Ingredients Preparation 128 grams almond flour 44 grams golden flaxseed meal 18 grams psyllium husk 2 1/2 tsp. baking powder 1/2 tsp. xanthan gum 1/4 tsp. salt 2/3 cup allulose 1 tsp. molasses 4 eggs 2 tsp. apple extract 2 tsp. apple cider vinegar 84 grams ghee, melted & cooled 120 grams sour cream For Sugar Coating: 3 Tbsp. unsalted butter, melted 1/4 cup allulose 1 1/2 tsp. cinnamon 1. Preheat oven to 350 degrees. Grease and flour (with coconut flour) a donut or muffin pan. 2. Add almond flour, flaxseed meal, psyllium husk, baking powder, xanthan gum and salt to a medium bowl. Whisk until thoroughly combined, set aside. 3. Add sweetener, molasses and eggs to a large bowl and beat with an electric mixer for 3-5 minutes until airy, thicker and lighter in color. With the mixer on, add in the apple extract, apple cider vinegar and butter. 4. Add in the dry flour mixture in two parts, alternating with the sour cream. Continue to mix for a minute or two until fully incorporated and elastic (the batter will thicken as you mix!). 5. Transfer the batter into a piping bag or plastic bag (no tip needed). Cut out bottom of piping bag roughly 1 inch wide. Pipe out dough onto donut pan, wet your finger tip and smooth out where the ends meet (for a more even rise). 6. Bake for 23-27 minutes, until golden and a toothpick inserted comes out clean. Watch out after minute 15, and tent with aluminum foil if they begin to overbrown. The donuts will collapse a tad post bake bit, but don’t sweat it. 7. Allow to rest in pan for 10 minutes before removing. Brush with melted butter and sprinkle with cinnamon ‘sugar’ coating. Store them at room temperature in an airtight container for 3 days. “Apple Cider” Donuts (12 servings)
  • 7. CALORIES FAT PROTEIN CARBOHYDRATES 608.79 52.47g 24.68g 15.83g Ingredients Preparation 50 grams almond flour 1/8 tsp. monkfruit extract 1/2 tsp. baking powder 1/4 tsp. xanthan gum 1/4 tsp. kosher salt 2 eggs 2 tsp. ghee, melted 1/2 tsp. vanilla extract 4-6 Tbsp. unsweetened almond milk 1. Mix almond flour, sweetener, baking powder, xanthan gum and salt in a small bowl. Set aside. 2. Whisk thoroughly together in a medium bowl the eggs, butter and vanilla extract. 3. Whisk in the dry ingredients followed by the milk, a tablespoon at a time. You can play with the thickness a bit, but I found the best consistency to be with 4 TBSP. Allow the batter to rest for 10 minutes while you heat up a skillet or pan. 4. Add a little butter to the pan, pour in about 1/4 cup of batter, spreading it slightly to help it form a nice round (you can use a wet spoon or spatula). Cook over medium heat until the top begins to darken, flip and cook for 2-3 minutes more. Serve right away with toppings of choice. Fluffy Keto Pancakes (1 servings)
  • 8. CALORIES FAT PROTEIN CARBOHYDRATES 423.01 35.9g 16.58g 9.93g Ingredients Preparation 3 Tbsp. coconut oil 6 slices bacon, diced 2 medium bell peppers, diced 1 medium onion, diced 4 cups spinach, chopped 2 small tomatoes, diced 12 medium eggs, whisked 15 olives, diced 1/4 cup fresh basil leaves, chopped 3 cloves garlic, minced 3/4 cup coconut cream salt, to taste black pepper, to taste 1. Preheat oven to 350 degrees. 2. In a large skillet, melt the coconut oil over medium- high heat. Add the bacon and sauté until crispy, about 3 to 4 minutes. Remove the bacon with a slotted spoon and set aside. 3. In the same skillet, add the bell pepper and onion to the bacon fat and sauté for 5 minutes. Add the spinach to the skillet and saute until wilted, about 1 to 2 minutes. Remove from the heat and let cool. 4. In a large bowl, combine the tomato, eggs, olives, basil, garlic, coconut cream, bacon, and spinach mixture. Season with salt and pepper. Pour the egg mixture into a 9-inch by 9-inch square baking dish. 5. Place in the oven and bake for 30 minutes until the eggs are soft but set. Bacon & Olive Quiche (6 servings)
  • 9. CALORIES FAT PROTEIN CARBOHYDRATES 458.56 30.95g 31.88g 21.51g Ingredients Preparation 1 avocado 1 lemon juiced, to taste 1 Tbsp. chopped onion to taste 5 oz. cooked or canned wild tuna sea salt, to taste black pepper, to taste 1. Heat a dry cast-iron skillet over medium heat until hot, then toast chiles in batches (with guajillos opened flat), turning and pressing with tongs, until more pliable and slightly changed in color, about 30 seconds per batch. Transfer to a bowl and soak in boiling-hot water until softened, about 15 minutes. 2. Drain chiles, then purée in a blender with 1 tablespoon sea salt and remaining ingredients except chicken and remaining sea salt until adobo is very smooth, about 1 minute. 3. Sprinkle chicken with remaining 3/4 teaspoon sea salt. Place 1 chicken leg in center of a sheet of parchment paper (about 20 by 15 inches) and cover with 1/3 cup adobo. Gather parchment up around chicken and tie tightly with kitchen string. Repeat with remaining chicken and adobo. 4. Arrange packages in 2 steamer racks (on top of each other) over boiling water in a pasta pot (use 2 pots if you can’t layer your racks) and steam, covered tightly, until chicken is very tender and starting to fall off the bone, 1 3/4 to 2 hours. Replenish water as necessary. 5. Carefully transfer each package to a shallow bowl. Remove kitchen string and slowly slide parchment out from underneath chicken and broth. Season with salt. Avocado Tuna Salad (1 serving)
  • 10. CALORIES FAT PROTEIN CARBOHYDRATES 428.62 20.16g 49.4g 9.93g Ingredients Preparation 2 chicken thighs bone-in, skin-on 1 tsp. sea salt 1/2 tsp. fresh ground pepper 3-4 cups filtered water 1 medium onion, diced 3 celery stalks, diced 3 carrots, diced 1 tsp. apple cider vinegar 1 Tbsp. herbs de provence 2 chicken breasts bone-in, skin-on 1. Layer all ingredients in crock pot in order listed, making sure chicken is bone side down on top of vegetables. Add enough water to cover vegetables and come half way up chicken, between 3 and 4 cups. Cook on low for 6-8 hours. 2. Remove chicken and let cool slightly. Remove skin and bones. Shred chicken meat and add back to soup in crock pot. Adjust seasonings, reheat, and serve. Crock Pot Chicken Soup (3 servings)
  • 11. CALORIES FAT PROTEIN CARBOHYDRATES 248.34 16.68g 23.25g .37g Ingredients Preparation 1 lb. shrimp, peeled & deveined 1 Tbsp. garlic infused olive oil salt, to taste black pepper, to taste 1/4 cup ghee, melted 1 clove garlic minced 1 Tbsp. fresh basil, chopped wood chips of your choice for smoking 1. Preheat smoker or grill on low heat and add wood chips according to manufacturer’s instructions. 2. Toss shrimp with olive oil, salt and pepper. Lay shrimp on smoker rack in a single layer and close the lid. Check shrimp after 10 minutes and keep a close eye on them. Smoke shrimp until just cooked through, about 15-20 minutes total. 3. While shrimp are smoking, combine ghee or butter, garlic, herbs and salt to taste. Drizzle over cooked shrimp and toss to coat. Serve remaining garlic herb butter as a dipping sauce. Smoked Shrimp (4 servings)
  • 12. CALORIES FAT PROTEIN CARBOHYDRATES 410.53 29.44g 25.96g 13.58g Ingredients Preparation 2 4-6 oz. salmon fillets 2 Tbsp. olive oil 1 clove garli, minced 1/2 tsp. chili powder 1/2 tsp. cumin 1/2 tsp. onion powder 1/4 tsp. black pepper 1/4 tsp. salt For the avocado salsa: 1 ripe avocado, pitted and diced 1/2 cup tomato, diced 2 Tbsp, onion, diced 2 Tbsp. cilantro, minced 1 Tbsp. olive oil 1 Tbsp. lime juice 1. Stir the olive oil, garlic, and spices in a small bowl. Brush or rub salmon with the spice mixture. 2. Heat a large heavy-duty (preferably non-stick) pan or grill medium-high heat. Add salmon to the pan and cook for 5-6 minutes per side. Remove from pan, top with avocado salsa and serve immediately. 3. To make the avocado salsa:Add the avocado, tomato, onion, and cilantro to a large mixing bowl. Drizzle with olive oil, fresh lime juice and a pinch of salt and pepper. Gently mix with a spoon until fully combined. Cover with plastic wrap until ready to serve. Grilled Salmon (2 servings)
  • 13. CALORIES FAT PROTEIN CARBOHYDRATES 317.97 15.98g 26.66g 17.5g Ingredients Preparation 1 cup red onion, sliced 1 cup water 1/2 cup apple cider vinegar 1 tsp. salt 1 lb. mahi mahi, deboned and skinned 1/4 cup almond flour + more for coating 1 large egg, whisked 1 1/2 Tbsp. taco seasoning 1 Tbsp. avocado oil 2 cups shredded cabbage 2 Tbsp. packed fresh cilantro 1 Tbsp. lime juice 1/4 cup spicy chipotle mayo 1 large avocado, sliced salt, to taste pepper, to taste lettuce wraps, for serving 1. Make the pickled onions. In a large jar add onions, water, apple cider vinegar, and 1 teaspoon salt. Shake well and set aside. 2. Make the mahi mahi burgers. Roughly cut mahi mahi and add half to a food processor. Pulse 3-4 times until broken down, but still a little chucky and some texture remains. I did this in two batches to make sure it didn’t get too mushy. 3. Add mahi mahi to a bowl with the almond flour, egg, taco seasoning, and salt and pepper. Mix to combine and form into 4 equal sized patties. The mixture will be fairly wet. Coat each patty with a little more almond flour on each side. 4. Heat up a large sauté pan over medium-low heat. Add oil and let it get hot. Add burgers, spreading them out evenly, and cook for 3-4 mintues per side until golden brown and cooked through. 5. While the burgers cook, make the cabbage slaw by mixing together the cabbage, cilantro lime juice, and salt and pepper. Prep the rest of your toppings if needed. 6. Divide cabbage slaw, avoacdo, and pickled onions among the burgers and top with chipotle mayo. Enjoy! Mahi Mahi Burgers (4 servings)
  • 14. CALORIES FAT PROTEIN CARBOHYDRATES 377.73 28.33g 27.47g 1.22g Ingredients Preparation 1 lb. bacon 1 1/2 lbs. lean ground beef 1 tsp. paprika 1/2 tsp. garlic powder 1/2 tsp. onion powder 1/8 tsp. cayenne 1/2 tsp. salt 1/2 tsp. pepper 3 eggs 1. Cook bacon in a cast iron skillet over medium heat until crispy. 2. Remove bacon from pan, place on a paper towel lined plate to drain. Leave drippings in pan. 3. Combine ground beef and seasonings in a bowl. Do not over mix, as it could make the meat tough. Form into six patties. 4. Cook the patties over medium heat about 4 minutes per side. When done, stack on top of a bed of spinach, with bacon in between 2 patties. 5. Crack the eggs over the skillet and cook about 3 minutes, until whites are set and yolk is at the desired consistency. Place on top of patties. Bacon Burger (8 servings)
  • 15. CALORIES FAT PROTEIN CARBOHYDRATES 354.12 23.7g 23.69g 12.86g Ingredients Preparation 2 lb. ground beef or turkey 1 green bell pepper, diced 1 jalapeño, seeded and diced 2 cloves garlic, minced 1 (10 oz.) can tomatoes with green chilies, undrained 1 (15 oz.) can tomato sauce 1 quart beef broth 1 (7 oz.) can tomato paste 2 Tbsp. chili powder 1 tsp. oregano 1 tsp. cumin 1 tsp. garlic powder salt, to taste black pepper, to taste 1. Brown the over medium heat in a medium size sauce pot or dutch oven. Drain off any fat. 2. Add the remaining ingredients and stir well. 3. Allow chili to simmer over medium low heat uncovered for approximately 30 minutes until the tomato juice has reduced and thickened. Keto Chili (8 servings)
  • 16. CALORIES FAT PROTEIN CARBOHYDRATES 337.8 18.53g 36.99g 5.69g Ingredients Preparation 2 salmon, filets 8 oz. asparagus 1 Tbsp. garlic infused olive oil salt, to taste black pepper, to taste 2 Tbsp. whole grain mustard lemon slices, for serving 1. Preheat oven to 400 degrees and line a rimmed baking sheet with parchment paper. 2. Put the salmon on one end of the baking sheet and asparagus on the other end. Drizzle asparagus with olive oil and toss to coat. Season with salt and pepper to taste. Spread mustard on top of salmon. 3. Bake until salmon is cooked through and asparagus starts to caramelize but is still crisp, about 10 minutes. Serve with lemon. Baked Salmon (2 servings)
  • 17. CALORIES FAT PROTEIN CARBOHYDRATES 366.14 27.52g 23.44g 6.38g Ingredients Preparation 1 cup salsa, divided 1 egg 1/4 cup almond flour 1/4 tsp. baking soda 1 Tbsp. chili or taco seasoning 1 lb. ground beef or turkey salt, to taste black pepper, to taste 1. Preheat oven to 350 degrees and prepare loaf pan or baking dish with cooking spray. 2. Mix 3/4 cup salsa, egg, almond flour, baking soda, and spices in a large bowl. Mix in ground beef or ground turkey. 3. Spread meat mixture in loaf pan and bake for 30 minutes. Remove from oven and spread remaining 1/4 of salsa on top of the meatloaf. 4. Return to oven and cook for an additional 15 minutes or until internal temperature reaches 160 degrees for beef or 165 degrees for turkey. Rest meatloaf for 10 minutes before slicing. Keto Meatloaf (4 servings)
  • 18. CALORIES FAT PROTEIN CARBOHYDRATES 534.61 41.16g 37.48g 1.76g Ingredients Preparation 2 lb. boneless chicken thighs 1 Tbsp. extra virgin olive oil 1 Tbsp. chili powder sea salt, to taste black pepper, to taste fresh cilantro, for garnish lime wedges, for serving 1. Preheat oven to 375 degrees. 2. Place chicken on a sheet pan or large baking dish. Drizzle with olive oil and turn to coat. Rub with chili powder, salt, and pepper. 3. Roast the chicken thighs in the oven until cooked through, about 15 minutes. 4. Sprinkle with cilantro and serve with lime wedges. Chili Roasted Chicken Thighs (4 servings)
  • 19. CALORIES FAT PROTEIN CARBOHYDRATES 339.43 29.09g 6.57g 19.79g Ingredients Preparation 12 oz. asparagus 1 Tbsp. garlic infused olive oil 2 cups chicken or vegetable stock 1 avocado, peeled and cubed 1/2 lemon juiced 1 Tbsp. ghee sea salt, to taste black pepper, to taste 1. Preheat oven to 425 degrees. Or preheat the air fryer to 390 degrees. Toss asparagus with garlic infused olive oil, salt and pepper and roast for 10 minutes. 2. Carefully transfer asparagus to Vitamix or high-speed blender with remaining ingredients and puree until smooth. Add salt and pepper to taste. 3. Add water to thin to desired consistency, if needed, and warm gently over medium heat. Serve immediately. Roasted Asparagus Avocado Soup (2 servings)
  • 20. CALORIES FAT PROTEIN CARBOHYDRATES 367.4 15.05g 48.71g 8.21g Ingredients Preparation 3 lb beef roast 1/2 cup coconut aminos 1 cup water Dipping Sauce: 2 Tbsp. sesame oil 1 Tbsp. sesame seeds 2 cloves garlic, minced 1/4 cup coconut aminos 1. Place the beef, 1/2 cup coconut aminos, and water into the slow cooker and cook for 8 hours on low. 2. Remove the beef roast from the slow cooker, let cool, and slice into thin slices. 3. Make the dipping sauce by mixing the sauce ingredients together. 4. Serve the beef slices with the dipping sauce. Slow Cooker Sesame Beef (6 servings)
  • 21. CALORIES FAT PROTEIN CARBOHYDRATES 487.92 11.71g 95.86g .06g Ingredients Preparation 2 bone-in turkey breasts 2 Tbsp. duck fat, melted black pepper, to taste sea salt, to taste 1. Preheat oven to 425 degrees. 2. Place turkey breast on a rimmed baking sheet, skin side up, and rub all over with duck fat. Season with salt and pepper. 3. Place in oven and reduce heat to 375 degrees. Roast until internal temperature reaches 165 degrees, about 1 to 1-1/2 hours. 4. Cover with foil and rest for 15 minutes before slicing. Roasted Turkey Breast (6 servings)
  • 22. CALORIES FAT PROTEIN CARBOHYDRATES 400.25 23.85g 41.39g 4.55g Ingredients Preparation 4 to 6 boneless pork chops 3 garlic cloves, minced 3 rosemary sprigs 1 tsp. paprika 1 tsp. chili flakes coconut oil, for cooking sea salt, to taste black pepper, to taste 1 bunch rapini or broccoli, trimmed 2 garlic cloves, chopped 2 Tbsp. olive oil sea salt, to taste black pepper, to taste 1. Bring a saucepan filled with water to a boil, blanch the rapini 2 to 3 minutes, drain and cool with cold water, set aside. 2. Season the pork chops with chili flakes, paprika, sea salt and black pepper. Melt some cooking fat in a skillet over medium-high hear, add the garlic and rosemary. 3. Place the pork chops on top of the garlic and rosemary and cook 4 to 5 minutes per side, basting with juice from the skillet. Remove chops and let rest on a board or plate. 4. In a skillet heat the olive oil over medium heat, add the 2 garlic cloves and cook until fragrant.Add the blanched rapini, season to taste with salt and pepper, and cook 4 to 5 minutes. 5. Serve the pork chops with the sautéed rapini. Rosemary Pork Chops (3 servings)
  • 23. CALORIES FAT PROTEIN CARBOHYDRATES 182.47 14.7g 2.69g 11.67g Ingredients Preparation 1/2 red onion, thinly sliced 2 cucumbers, peeled and thinly sliced 2 Tbsp. red wine vinegar 4 large tomatoes 1/4 cup olive oil 2 Tbsp. fresh basil, chopped salt, to taste black pepper, to taste 1. Add onion and cucumber to large bowl and toss with vinegar. Let sit while you prepare the rest of the ingredients. 2. Cut tomatoes into thin wedges and add to bowl with cucumbers and onions. Add olive oil, basil, salt and pepper and toss. Tomato Cucumber Salad (4 servings)
  • 24. CALORIES FAT PROTEIN CARBOHYDRATES 176.36 11.46g 4.03g 18.13g Roasted Garlic Baba Ganoush (4 servings) Ingredients Preparation 1 head garlic 2 medium eggplant 3 - 4 Tbsp. lemon juice 2 Tbsp. tahini 2 Tbsp. extra virgin olive oil plus more for drizzling ½ tsp. sea salt 1. Preheat oven to 400 degrees. Cut the top off the head of garlic. Place on a sheet of foil and drizzle with olive oil. Wrap tightly in foil and place on a rimmed baking sheet with the eggplants. 2. Roast the vegetables for about 45 minutes, until the eggplants are collapsed and the garlic is completely soft. 3. Cut the eggplants in half lengthwise and place in a colander to cool and drain. Open the garlic packet to cool. 4. Peel the eggplants and squeeze the flesh from the garlic head. Place all ingredients in the food processor and pulse to desired consistency. Taste and adjust seasonings.
  • 25. CALORIES FAT PROTEIN CARBOHYDRATES 158.68 14.06g 5.85g 5.11g Ingredients Preparation 1-1/4 cup almond flour 1 Tbsp. salted butter, room temperature 1 egg 1/4 tsp. salt 1. Preheat oven to 350F. Mix almond flour, salted butter or ghee and an egg together in a bowl until well-mixed. 2. Place dough onto a sheet of parchment paper. Press dough down and cover with a second sheet of parchment paper. Using a rolling pin, roll dough out until it reaches a thickness of approximately 1/6”-1/8”. For a crispier cracker, roll the dough out a little extra. 3. Remove top sheet of parchment paper, and use a pizza cutter to slice dough into approximately 1”x1” squares. 4. Sprinkle salt on top of the dough, and gently press into surface of dough. Use the top sheet of parchment paper to line a baking sheet. Move squares to the baking sheet, ensuring that there is some space between each square. 5. Bake dough for 12-16 minutes, or until edges begin to brown. For crispier crackers, you can bake an additional minute or two. NOTE: cook time varies greatly depending on your oven and the thickness. It’s best to watch the crackers closely so they do not burn. 6. Store in an air-tight container for 4-5 days at room temperature. These are best enjoyed in the first few days, when they are the crispiest. Butter Crackers (6 servings)
  • 26. CALORIES FAT PROTEIN CARBOHYDRATES 201.83 17.15g 7.33g 9.98g Ingredients Preparation 200 grams almond flour 1 tsp. cinnamon 1/2 tsp. baking soda 1/8 tsp. salt 3 eggs 1/4 cup honey 2 Tbsp. ghee, melted 1 Tbsp. lemon juice 1 tsp. vanilla extract 3/4 cup finely grated carrots 1/3 cup fresh pineapple, finely diced & drained 1. Preheat oven to 325 degrees and grease or line muffin tin. 2. Combine dry ingredients in large bowl. Combine wet ingredients in medium bowl. Stir wet ingredients into dry ingredients and fold in carrots and pineapple. 3. Use a large ice cream or cookie scoop to fill muffin cups 3/4 full. 4. Bake for 20 - 25 minutes or until golden brown and toothpick inserted in center comes out clean. Carrot Pineapple Paleo Muffins (9 servings)
  • 27. CALORIES FAT PROTEIN CARBOHYDRATES 170.52 15.21g 3.25g 25.43g Ingredients Preparation 2 ripe avocados 1/2 cup cacao powder 1/2 cup full fat coconut milk 1/3 cup Choc Zero maple syrup 2 tsp. vanilla extract 1 tsp. cinnamon 1/4 tsp. ground ancho chile 1. Combine all ingredients in food processor and process until completely smooth. 2. Taste and adjust seasonings. 3. Spoon into serving dishes and chill to set. Mexican Chocolate Avocado Mousse (6 servings)
  • 28. CALORIES FAT PROTEIN CARBOHYDRATES 206.78 20.99g 2.24g 6.01g Ingredients Preparation 1 cup coconut milk 1 cup ice 1/2 avocado 1 tsp. vanilla extract 1 large handful fresh mint leaves stevia, to taste 1. Add all ingredients to the blender and blend until smooth. Shamrock Shake (3 servings)
  • 29. CALORIES FAT PROTEIN CARBOHYDRATES 236.25 24.31g 2.67g 7.26g Ingredients Preparation 1/2 cup coconut milk 2 Tbsp. pumpkin puree 1 tsp. Choc Zero maple syrup 1/2 tsp. pumpkin pie spice 2 shots of espresso or extra strong coffee 1/4 tsp. black pepper 1. Whisk together coconut milk, pumpkin, honey, and spice. Froth with cappuccino machine or heat gently on stovetop and whisk to froth. 2. Brew espresso or extra-strength coffee and pour into a mug. 3. Pour frothed coconut milk mixture into mug. Garnish with additional pumpkin pie spice. Pumpkin Spice Coconut Latte (1 servings)