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WEEK 26 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
coconut flour
banana bread
fish taco bowls
3 ingredient
paleo crackers
tandoori fish
& garlic butter
cauliflower
salted caramel
coconut chips
muesli cereal keto fried fish
crispy butter
crackers
one skillet shrimp
& broccolini
no bake almond
butter bars
breakfast casserole
with sausage
instant pot steak
fajitas
crispy keto chips
white fish
pomodoro
keto fruit pizza
cinnamon toast
crunch
instant pot
hamburger soup
white chicken chili
almond coffee
cake
overnight chia
pudding
egg roll in a bowl
peppercorn steak
with roasted
asparagus
eggs benedict with
parsley asparagus
chili shrimp cocktail
with arugula salad
kafta burgers
leek & bacon omelet salmon & bacon salad
chicken &
dumplings
CALORIES FAT PROTEIN CARBOHYDRATES
176.85 14g 5.96g 9.24g
Ingredients
Preparation
2 tsp. banana extract
6 eggs
1/4 tsp. salt
1/3 cup coconut oil
1 Tbsp. baking powder
1/3 cup almond milk
1/2 cup coconut flour
1 tsp. xanthan gum
1 tsp. cinnamon
1/4 cup stevia
1. Preheat the oven to 375 degrees and prepare a loaf pan with non-stick spray.
2. In large mixing bowl beat together eggs, oil, and almond milk. Once combined,
add in the stevia, coconut sugar, baking powder, xanthan gum, salt, cinnamon, and
banana extract. Mix to combine well.
3. Pour the batter into the loaf pan and bake for 40-45 minutes, until the bread is
golden brown and a toothpick inserted comes out clean.
4. Allow the bread to cool for 15 minutes before removing from the pan. Allow to cool
fully on a wire rack.
Coconut Flour Banana Bread
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
332.86 24.07g 20.35g 15.67g
Ingredients
Preparation
⅓ cup fresh cilantro chopped
1 Tbsp. lime juice
1 lb. wild caught cod
1 tsp. smoked paprika
½ tsp. sea salt
½ tsp. ground black pepper
¼ tsp. cayenne pepper
¼ tsp. cumin
4 cups shredded purple cabbage
1 avocado, diced
3 roma tomatoes, diced
¼ cup diced red onion
2 Tbsp. lime juice
¼ tsp. sea salt
1 jalapeno, diced
¼ cup cilantro, finely chopped
lime wedges, for garnish
5 cups cauliflower rice, cooked
1 1/2 Tbsp. olive oil
Chipotle Lime Dressing:
1/2 cup Primal Kitchen avocado
mayonnaise
1 Tbsp. coconut milk
2 cloves garlic
2 Tbsp. apple cider vinegar
1 tsp. chipotle powder
juice of 1 lime
1. Combine the paprika, sea salt, pepper, cayenne and cumin in a small bowl. Season the cod
evenly on both sides with this mixture. Heat the olive oil in a skillet over medium- low heat.
Once the oil is heated, add the cod to the skillet and cook for about 3 minutes on each side,
or until the fish is no longer translucent and can be easily flaked with a fork.
2. While the fish is cooking, combine the chipotle lime dressing ingredients in a small bowl.
Whisk until evenly combined.
3. Toss the diced tomatoes, red onion, jalapeno, 1/4 cup of chopped cilantro, lime juice
together in a small bowl. Season to taste with sea salt.
4. To assemble the bowls, start by putting 1 cup of cooked cauliflower rice in a bowl. Add pico
de gallo and diced avocado. Top with seasoned cod and garnish with additional lime juice or
cilantro.
Fish Taco Bowls
(5 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
125.18 7.01g 1.33g 16.04g
Salted Caramel Coconut Chips
(30 servings)
Ingredients
Preparation
6 cups coconut chips
6 Tbsp. stevia
2 Tbsp. water
1/4 tsp. salt
1. Place all ingredients in a large pan.
2. Cook on the stovetop over very low heat until lightly toasted / browned.
3. Cool before eating.
CALORIES FAT PROTEIN CARBOHYDRATES
432.24 25.08g 38.51g 19.23g
Ingredients
Preparation
1 1/2 lb. cauliflower florets
2 Tbsp. butter, melted
1 Tbsp. minced garlic
salt, to taste
pepper, to taste
1 1/2 lb. frozen white fish
4 Tbsp. olive oil
4 Tbsp. tandoori spice mix
1. Preheat the oven to 400 degrees.
2. In a bowl, toss the cauliflower and the butter and garlic together until evenly coated.
3. Dump the cauliflower to one side of a large sheet pan and set aside.
4. Mix the oil and Tandoori Spice Mix together and pour over the fish fillets. Coat evenly.
5. Arrange the fish fillets next to the cauliflower and pop into to oven (in the middle rack).
6. Bake for approximately 20 minutes. Keep and eye on every few minutes after 10 minutes,
because the cooking time depends on the size of the fish portions. When the fish is cooked,
it will flake easily.
Tandoor Fish & Garlic Butter Cauliflower
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
225.78 20.01g 8.1g 6.68g
Ingredients
Preparation
1/2 tsp. vanilla extract
2 tsp. cinnamon
1/2 cup pecans
1 cup sliced almonds
1 cup pumpkin seeds
1 cup coconut flakes
1 cup sunflower seeds
1/2 cup hemp hearts
1/4 tsp. liquid stevia
1. Preheat the oven to 350 degrees and line a baking pan with parchment paper.
2. In a large mixing bowl, mix together all of the ingredients until combined. Bake for
7-8 minutes.
3. Allow the cereal to cool a bit before eating and serve with almond milk! Each serving
is 1/3 cup.
Muesli Cereal
(10 servings)

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mealplan.week26.pdf

  • 1. WEEK 26 RECIPES BREAKFAST LUNCH SNACKS DINNER DESSERTS coconut flour banana bread fish taco bowls 3 ingredient paleo crackers tandoori fish & garlic butter cauliflower salted caramel coconut chips muesli cereal keto fried fish crispy butter crackers one skillet shrimp & broccolini no bake almond butter bars breakfast casserole with sausage instant pot steak fajitas crispy keto chips white fish pomodoro keto fruit pizza cinnamon toast crunch instant pot hamburger soup white chicken chili almond coffee cake overnight chia pudding egg roll in a bowl peppercorn steak with roasted asparagus eggs benedict with parsley asparagus chili shrimp cocktail with arugula salad kafta burgers leek & bacon omelet salmon & bacon salad chicken & dumplings
  • 2. CALORIES FAT PROTEIN CARBOHYDRATES 176.85 14g 5.96g 9.24g Ingredients Preparation 2 tsp. banana extract 6 eggs 1/4 tsp. salt 1/3 cup coconut oil 1 Tbsp. baking powder 1/3 cup almond milk 1/2 cup coconut flour 1 tsp. xanthan gum 1 tsp. cinnamon 1/4 cup stevia 1. Preheat the oven to 375 degrees and prepare a loaf pan with non-stick spray. 2. In large mixing bowl beat together eggs, oil, and almond milk. Once combined, add in the stevia, coconut sugar, baking powder, xanthan gum, salt, cinnamon, and banana extract. Mix to combine well. 3. Pour the batter into the loaf pan and bake for 40-45 minutes, until the bread is golden brown and a toothpick inserted comes out clean. 4. Allow the bread to cool for 15 minutes before removing from the pan. Allow to cool fully on a wire rack. Coconut Flour Banana Bread (8 servings)
  • 3. CALORIES FAT PROTEIN CARBOHYDRATES 332.86 24.07g 20.35g 15.67g Ingredients Preparation ⅓ cup fresh cilantro chopped 1 Tbsp. lime juice 1 lb. wild caught cod 1 tsp. smoked paprika ½ tsp. sea salt ½ tsp. ground black pepper ¼ tsp. cayenne pepper ¼ tsp. cumin 4 cups shredded purple cabbage 1 avocado, diced 3 roma tomatoes, diced ¼ cup diced red onion 2 Tbsp. lime juice ¼ tsp. sea salt 1 jalapeno, diced ¼ cup cilantro, finely chopped lime wedges, for garnish 5 cups cauliflower rice, cooked 1 1/2 Tbsp. olive oil Chipotle Lime Dressing: 1/2 cup Primal Kitchen avocado mayonnaise 1 Tbsp. coconut milk 2 cloves garlic 2 Tbsp. apple cider vinegar 1 tsp. chipotle powder juice of 1 lime 1. Combine the paprika, sea salt, pepper, cayenne and cumin in a small bowl. Season the cod evenly on both sides with this mixture. Heat the olive oil in a skillet over medium- low heat. Once the oil is heated, add the cod to the skillet and cook for about 3 minutes on each side, or until the fish is no longer translucent and can be easily flaked with a fork. 2. While the fish is cooking, combine the chipotle lime dressing ingredients in a small bowl. Whisk until evenly combined. 3. Toss the diced tomatoes, red onion, jalapeno, 1/4 cup of chopped cilantro, lime juice together in a small bowl. Season to taste with sea salt. 4. To assemble the bowls, start by putting 1 cup of cooked cauliflower rice in a bowl. Add pico de gallo and diced avocado. Top with seasoned cod and garnish with additional lime juice or cilantro. Fish Taco Bowls (5 servings)
  • 4. CALORIES FAT PROTEIN CARBOHYDRATES 125.18 7.01g 1.33g 16.04g Salted Caramel Coconut Chips (30 servings) Ingredients Preparation 6 cups coconut chips 6 Tbsp. stevia 2 Tbsp. water 1/4 tsp. salt 1. Place all ingredients in a large pan. 2. Cook on the stovetop over very low heat until lightly toasted / browned. 3. Cool before eating.
  • 5. CALORIES FAT PROTEIN CARBOHYDRATES 432.24 25.08g 38.51g 19.23g Ingredients Preparation 1 1/2 lb. cauliflower florets 2 Tbsp. butter, melted 1 Tbsp. minced garlic salt, to taste pepper, to taste 1 1/2 lb. frozen white fish 4 Tbsp. olive oil 4 Tbsp. tandoori spice mix 1. Preheat the oven to 400 degrees. 2. In a bowl, toss the cauliflower and the butter and garlic together until evenly coated. 3. Dump the cauliflower to one side of a large sheet pan and set aside. 4. Mix the oil and Tandoori Spice Mix together and pour over the fish fillets. Coat evenly. 5. Arrange the fish fillets next to the cauliflower and pop into to oven (in the middle rack). 6. Bake for approximately 20 minutes. Keep and eye on every few minutes after 10 minutes, because the cooking time depends on the size of the fish portions. When the fish is cooked, it will flake easily. Tandoor Fish & Garlic Butter Cauliflower (4 servings)
  • 6. CALORIES FAT PROTEIN CARBOHYDRATES 225.78 20.01g 8.1g 6.68g Ingredients Preparation 1/2 tsp. vanilla extract 2 tsp. cinnamon 1/2 cup pecans 1 cup sliced almonds 1 cup pumpkin seeds 1 cup coconut flakes 1 cup sunflower seeds 1/2 cup hemp hearts 1/4 tsp. liquid stevia 1. Preheat the oven to 350 degrees and line a baking pan with parchment paper. 2. In a large mixing bowl, mix together all of the ingredients until combined. Bake for 7-8 minutes. 3. Allow the cereal to cool a bit before eating and serve with almond milk! Each serving is 1/3 cup. Muesli Cereal (10 servings)
  • 7. CALORIES FAT PROTEIN CARBOHYDRATES 364.25 29.7g 23.34g .48g Ingredients Preparation 1 lb. cod filets 3/4 cup almond flour 2-3 tsp. creole seasoning 2 eggs, beaten oil for frying salt, to taste pepper, to taste 1. Heat the oil over medium high heat to 375 degrees in a heavy skillet. 2. Set up the well beaten eggs in a rectangular dish. Then combine the almond meal, and creole seasoning and place on a plate or shallow dish for dipping the fish. 3. Using paper towels, pat the fish very dry, then season both sides with salt and pepper dip in the egg, then coat both sides in the almond flour mixture – shaking to remove the excess. 4. Place the fish into the hot oil in the skillet. Allow to cook for about 2-4 minutes per side, depending upon the thickness of your fish. 5. Remove to a platter, allow to cool slightly before serving. Keto Fried Fish (4 servings)
  • 8. CALORIES FAT PROTEIN CARBOHYDRATES 224.17 19.39g 9g 8.02g Ingredients Preparation 1 egg, beaten 2 cups almond flour 1/2 tsp. salt 1. Preheat the oven to 350 degrees and line a baking sheet with parchment paper. 2. In a large mixing bowl, combine the almond flour, salt, and egg. Combine to form a dough. 3. Place a sheet of parchment paper on a flat surface a place the dough on it. Put another piece of parchment paper on top of it. Use a rolling pin to flatten the cracker dough to a 1/16” thick rectangle. Cut the dough into your desired amount of crackers then bake them for 8-12 minutes or until golden brown. 3-Ingredient Paleo Crackers (6 servings)
  • 9. CALORIES FAT PROTEIN CARBOHYDRATES 415.92 18.1g 52.45g 10.3g Ingredients Preparation 2 Tbsp. bacon fat 1 small onion, thinly sliced 12 oz. broccolini ½ tsp. fine salt 2 Tbsp. coconut aminos 1 Tbsp. gelatin 2 Tbsp. bacon fat 1 lb. shrimp, peeled- deveined 1 tsp. fine salt ½ tsp. turmeric ½ tsp. ground ginger ½ tsp. black pepper Sauce: ½ cup coconut cream juice of 2 lemons zest of one lemon ¼ cup chopped parsley 1 Tbsp. vinegar 2 garlic cloves 1/4 tsp. salt 1. Heat a large skillet over medium- high heat. Add in the onion and saute for a few minutes while you prepare the broccolini. Slice the broccolini from flower to stalk in thin strips. Add to the skillet with the onion. Season with salt. Continue to saute until bright green and tender. 2. Place the coconut aminos in a small bowl and sprinkle the gelatin over it. Let it bloom (gel up). 3. Lower the heat on the skillet and add in the gelatin and coconut aminos. Stir until well combined. Transfer the broccolini to a the plates. 4. Put the skillet back on the heat and bring the heat up to medium-high. Add in the bacon fat. 5. Quickly toss the shrimp with the seasonings and then add them to the skillet. Saute, stirring often until coiled, pink and lightly browned, about 7 minutes. Transfer the shrimp to the plates as well. 6. To make the sauce, combine all of the ingredients in a blender or food processor until smooth. Spoon over shrimp and dig in! One Skillet Shrimp & Broccolini (2 servings)
  • 10. CALORIES FAT PROTEIN CARBOHYDRATES 267.77 20.98g 15.66g 5.02g Ingredients Preparation 12 eggs 1 lb. ground breakfast sausage 12 oz. broccoli florets, chopped 2 cloves garlic, minced 3 cup yellow squash, diced 1 Tbsp. avocado oil 1/2 cup almond milk 1/2 tsp. onion flakes 1/8 tsp. pepper 1/4 tsp. salt 1. Preheat the oven to 375 degrees and prepare a 9x13 casserole dish with non-stick spray. 2. Add the sausage, garlic, and onion to a large skillet over medium-high heat. Cook until the sausage is fully browned. Add the yellow squash and broccoli and cook until tender. Pour the mixture into the prepared casserole dish. 3. Whisk the eggs, almond milk, salt & pepper together until well combined. Bake for 30-35 minutes until the eggs are completely set. Breakfast Casserole with Sausage (10 servings)
  • 11. 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)
  • 12. CALORIES FAT PROTEIN CARBOHYDRATES 210.54 19.5g 2.7g 8.76g Ingredients Preparation 2 Tbsp. coconut oil, melted 1 1/2 cups macadamia nuts 1/4 cup almond butter 1/2 cup chocolate chips 1 tsp. salt 1. Line a square pan with parchment paper and set it to the side. Process the macadamia nuts in a food processor until they resemble a rough flour. 2. Add all of the ingredients except the chocolate chips and salt to a large mixing bowl. Stir to combine. Once mixed, pour the mixture into the prepared pan and spread it out in an even layer. 3. Melt the chocolate chips in a microwave safe dish in 15 second increments, stirring in between to make sure it doesn’t burn. 4. Pour the melted chocolate over the nut mixture and spread it into a thin layer. Place the pan in the freezer to set for an hour. 5. Cut the bars into 12 squares and enjoy! No Bake Almond Butter Bars (12 servings)
  • 13. CALORIES FAT PROTEIN CARBOHYDRATES 436.4 9.16g 71.03g 16.59g Ingredients Preparation 3-4 skinless white fish fillets 1 Tbsp. olive oil 3 cloves garlic, minced 1 shallot, peeled & finely chopped 28 oz. crushed tomatoes 1/2 cup roughly chopped basil 1 tsp. honey Salt and pepper, to taste 1. Place a large skillet over medium heat. Add the oil. Salt and pepper the fish fillets on both sides. Once the oil is hot, sear the fish fillets until cooked through. For thin fillets like grouper, cook 2 minutes per side. For thicker fillets like cod, cook 4 minutes per side. Remove from the skillet and set aside. 2. Add the garlic and shallots to the skillet. Saute for 2-3 minutes to soften. Then add in the crushed tomatoes and honey. Stir and simmer for 5 minutes. Taste, and salt and pepper as needed. 3. Stir in the fresh basil and add the fish fillets back to the skillet. Simmer another 1-2 minutes to reheat the fish. Serve warm as-is or with a side of zucchini noodles. White Fish Pomodoro (4 servings)
  • 14. CALORIES FAT PROTEIN CARBOHYDRATES 266.81 21.72g 8.48g 18.57g Ingredients Preparation 2 tsp. vanilla extract 1.4 oz. butter, melted 1 egg, beaten 2 tsp. cinnamon 2 tsp. apple cider vinegar 3/4 tsp. baking soda 3/4 tsp. baking powder 5 oz. almond flour 1 1/2 oz. coconut flour 1/2 tsp. salt 1 tsp. xanthan gum 1/2 cup. stevia 6 cups almond milk 1. Add almond flour, cinnamon, xanthan gum, baking soda, and salt to a medium bowl. Whisk until thoroughly combined and set aside. 2. Cream butter in a large bowl with an electric mixer, 2-3 minutes. Add in sweetener and continue to beat until thoroughly light and fluffy and much of the sweetener has dissolved. 3. Add in egg, mixing until just incorporated. The mixture will appear slightly ‘broken’ (i.e. not thoroughly smooth). With your mixer on low, add in half of your flour mixture- mixing until just incorporated. Mix in the rest. 4. Wrap cereal dough with plastic wrap and refrigerate for at least an hour and up to 3 days. Preheat oven to 350 degrees. 5. Roll out the dough between two pieces of parchment paper until nice and thin. Using a ruler, cut dough lengthwise and then crosswise into squares. 6. Transfer parchment paper with the keto cinnamon toast crunch to a baking sheet or tray, and place in the freezer for 10 minutes prior to baking. The shaped dough can be frozen for up to 3 months, and baked straight from the freezer. 7. Bake for 8-12 minutes, until fully golden. Brush with melted butter and sprinkle with cinnamon ‘sugar’. 8. Allow to cool for ten minutes before transferring to a cooling rack. Allow to cool completely, as they’ll continue to crunch up. 9. Store in an airtight container for up to 5 days. Cinnamon Toast Crunch (6 servings)
  • 15. CALORIES FAT PROTEIN CARBOHYDRATES 1004.76 73.01g 61.59g 26.08g Ingredients Preparation 2 bay leaves 3 cups chicken stock 1/4 tsp. dried thyme 2 bunches celery, diced 1/2 cup green bean pieces 8 oz. mushrooms, sliced 2 Tbsp. olive oil 3 cloves garlic, minced 1 Tbsp. fish sauce 2 lbs. ground beef 1 onion, diced 2 Tbsp. coconut flour 1 tsp. salt 1 tsp. pepper 1 Tbsp. tomato paste 3 tsp. coconut aminos 1 cup broccoli florets 1 cup zucchini, diced 1. Using an instant pot, set to the sauté setting. Once it’s ready, add the ground beef into it with a tablespoon of olive oil. Let it sauté for 3-5 minutes. 2. While the meat is cooking, in a medium mixing bowl combine the chicken stock, red wine vinegar, tomato paste, balsamic vinegar, coconut aminos, and fish sauce. Once combined, set the bowl aside. 3. Add the onions and celery to the instant pot, allowing it to sauté for a few minutes. Add the garlic and mushrooms. Let everything sauté together for 3 minutes until it has browned and is softened. Once done add the rest of the veggies to the pot. 4. Add the bay leaves, dried thyme, and salt & black pepper to taste. Stir everything together then lock the instant pot and close the steam valve. Put it to the high pressure setting for 5 minutes, then give the pot a few minutes to relieve the pressure (this will happen automatically). 5. Once the pressure has left the pot, take off the lid and switch the setting back to sauté on medium again to allow the stew to thicken. Bring the stew to a simmer than reduce the heat slowly to let it thicken for 5-10 minutes or until it reaches your desired consistency. Instant Pot Hamburger Soup (3 servings)
  • 16. 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 350 degrees. 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. Crispy Butter Crackers (6 servings)
  • 17. CALORIES FAT PROTEIN CARBOHYDRATES 341.43 20.38g 31.53g 8.92g Ingredients Preparation 1 Tbsp. ghee 1 onion, diced 3 stalks celery, diced 4 cloves garlic, minced 2 tsp. ground cumin 2 tsp. dried oregano 1 tsp. ground coriander 1 tsp. salt 1 tsp. pepper 3 cups chicken broth 2 lbs. chicken breast 1/2 cup coconut milk 1/2 cup cream cheese 1/4 cup lime juice 1 1/2 Tbsp. arrowroot starch 1. In a large pot, heat the ghee. Add the onion and celery, cook 5-7 minutes. Add garlic, cumin, oregano, coriander, sea salt and pepper. Give it all stir, cook for 1-2 minutes. Add broth. Bring to a boil, stirring occasionally. 2. Add the chicken. Stir and reduce heat to medium-high. Cook for approximately 10 minutes, until the chicken is cooked. Using a slotted spoon or tongs, remove the chicken and shred with two forks. Add the chicken back to the pot. Stir. 3. In a small bowl whisk together the coconut milk, cream cheese and the lime juice. In another small bowl whisk together the arrowroot starch with ¼ cup or cold water. Whisk the coconut milk mixture into the chili. Stir well to combine. While whisking the soup, slowly stir in the arrowroot starch mixture. Bring the chili to a low boil and let it thicken and reduce slightly. 4. Taste and adjust seasonings as necessary, to your taste. Serve and garnish and desired. White Chicken Chili (6 servings)
  • 18. CALORIES FAT PROTEIN CARBOHYDRATES 445.07 41.05g 9.85g 17.04g Ingredients Preparation 1 cup almond milk 4 Tbsp. chia seeds 1 tsp. stevia 2 Tbsp. almond butter 1. Mix chia seeds with almond milk (very thoroughly!), cover and refrigerate overnight. 2. Add more liquid as needed to reach desired consistency (optional). Sweeten to taste and serve with toppings of choice. 3. Chia pudding can be kept refrigerated in an airtight container for up to a week Overnight Chia Pudding (2 servings)
  • 19. CALORIES FAT PROTEIN CARBOHYDRATES 260.36 10.22g 29.82g 14.13g Ingredients Preparation 2 tsp. apple cider vinegar 1/2 tsp. salt 1/4 cup chicken broth 1 cup carrots, shredded 1 lb. ground turkey 2 Tbsp. olive oil 1/2 tsp. minced ginger 1 tsp. sesame oil 3 cloves garlic, minced 1 1/2 cup onion, finely diced 5 cups shredded cabbage 2 Tbsp. coconut aminos 1/4 tsp. pepper 1. Heat 1 tablespoon of olive in a large skillet over medium heat. Add in the ground turkey and cook it for 5-6 minutes or until cooked through. Once done, push it to one side of the pan and add the onion to the empty side. Sauté the onion for 3-4 minutes with the turkey juices and olive oil. 2. Once the onion is translucent, add in the shredded carrots, garlic, and ginger, then sauté everything for 2 minutes. Stir together with the turkey and onions. 3. Add in the chicken broth along with the cabbage, coconut aminos, and apple cider vinegar. Stir well and cover the pan with a lid. Reduce the stovetop heat to medium-low and allow the dish to cook for 12-15 minutes or until the cabbage becomes tender. Right before serving, add in the sesame oil. Garnish with sliced green onions. Egg Roll in a Bowl (4 servings)
  • 20. CALORIES FAT PROTEIN CARBOHYDRATES 171.25g 15.66g 4.2g 8.86g Ingredients Preparation No Bake Crust: 1 cup almonds 1/4 cup coconut shreds 1 Tbs monkfruit granules 1 1/2 Tbs. coconut oil pinch of pink salt 1-2 Tbs. water Topping: 1 cup berries Cream: 1/2 cup coconut butter, melted 1/2 cup canned coconut milk 2-3 tsp lemon juice 1 Tbs. lemon zest 25 drops monkfruit sweetener 2 tsp. vanilla extract 1. To make the crust, pulse together all ingredients except oil and water in a food processor until the mixture turns into crumbs. Add oil and pulse again, adding water at the end as needed to help the crumbs stick together. Press crumbs firmly into a springform pan lined with parchment. Refrigerate while you make the cream. 2. Stir together all ingredients in a small mixing bowl. Taste and adjust with a few more drops of monkfruit if needed. 3. Spread over crust and smooth with a spatula. Decorate with fruit. Chill for 10-20 minutes. Slice and enjoy! Keto Fruit Pizza (8 servings)
  • 21. CALORIES FAT PROTEIN CARBOHYDRATES 552.45 35.99g 49.64 10.71g Ingredients Preparation 4 - 4 oz. steaks 2 Tbsp. black pepper 8 oz. shiitake mushrooms, sliced 1 bunch asparagus, cut in half 1 Tbsp. avocado oil 1 Tbsp. fresh thyme, chopped salt and pepper, to taste 1. Preheat the oven to 450 degrees. Drizzle the avocado oil over the asparagus and mushrooms in a bowl. Sprinkle with thyme and season with salt and pepper to taste. Toss to coat the vegetables evenly. 2. Put the vegetables in a baking dish and roast in the oven for 12 to 15 minutes until tender. 3. Set the grill to medium-high heat. Season steaks equally with black pepper and salt to taste. 4. Grill the steaks for 3-4 minutes on each side depending on your desired doneness. Let rest for 5 to 6 minutes before serving with a side of the vegetable mixture. Peppercorn Steak with Roasted Asparagus (4 servings)
  • 22. CALORIES FAT PROTEIN CARBOHYDRATES 272.34 21.84g 11.96g 10.6g Ingredients Preparation 4 portobello mushrooms 4 eggs 3 Tbsp. olive oil salt and pepper, to taste 1 bunch parsley 1/4 cup almonds 4 Tbsp. olive oil 1 bunch asparagus Hollandaise Sauce: 1/2 cup ghee, melted 2 egg yolks 1 Tbsp. lemon juice pinch of cayenne pinch of sea salt 1. Make the hollandaise sauce by whisking the egg yolks, lemon juice, cayenne, and salt in a heatproof bowl. Place the sauce on a double boiler over medium heat, constantly whisking and slowly adding the ghee until the sauce thickens. Remove the bowl, set aside, and cover to keep warm. 2. Remove stems from mushroom caps. Remove gills, if desired. In a large bowl, toss mushroom caps in olive oil, salt, and pepper. Place mushrooms on a hot grill stem side down over medium-low heat. Allow to cook on each side for approximately 4 minutes. The caps should shrink in size and be slightly charred. 3. Bring a pot of water with 1 tbsp. of apple cider vinegar to a light simmer; break the eggs carefully in the pot, one at a time, and cook about 3 minutes. Place an egg on top of each mushroom cap and pour hollandaise sauce on top. 4. In a large bowl, toss asparagus in 2 tablespoons olive oil, salt, and pepper. Place asparagus on a hot grill, over medium-low heat. Cook for several minutes until tender and slightly charred. Be sure to turn asparagus frequently to avoid burning. 5. In a blender, mix together parsley leaves with remaining olive oil, almonds, salt, and pepper. Blend until the mixture takes on the look and texture of pesto. Cover asparagus with parsley and serve. Eggs Benedict with Parsley Asparagus (4 servings)
  • 23. CALORIES FAT PROTEIN CARBOHYDRATES 451.22 31.2g 26.83g 16.53g Ingredients Preparation 1/2 cup olive oil 2 cloves garlic, minced 1 lb. shrimp, peeled & deveined zest and juice of 1 lemon 1/2 cup chili sauce 2 tomatoes, diced 1/4 cup prepared horseradish 1/4 cup fresh parsley, finely chopped Arugula Artichoke Salad: 1/2 lb. fresh arugula 4 artichoke hearts, chopped 1/4 cup lemon juice 1/2 cup olive oil salt and pepper, to taste 1. In a large skillet over low heat, sauté garlic in olive oil until it begins to turn golden brown. Turn heat up to medium, then add shrimp to skillet. Once the shrimp begins to turn a pink color, add the lemon zest and juice. Then add chili sauce, tomatoes, and horseradish. Allow the mixture to simmer, then remove from heat. Stir in parsley prior to serving. 2. For arugula artichoke salad: In a small bowl, whisk together lemon juice and olive oil. Add salt and pepper to taste. 3. Place arugula in a large bowl. Mix in artichoke hearts and drizzle with dressing. Toss well and serve. Chili Shrimp Cocktail with Arugula Salad (4 servings)
  • 24. CALORIES FAT PROTEIN CARBOHYDRATES 163.12 14.26g 6.39g 4.82g Ingredients Preparation 1 1/2 cups almond flour 1/3 cup hemp hearts 1 egg 1/8 tsp. sea salt everything bagel seasoning, to taste avocado oil spray 1. Preheat oven to 350 degrees. Combine almond flour, hemp hearts, egg and sea salt in a food processor. Blend on low until well mixed (15-30 seconds). Split the dough into 2 equal parts. 2. Spray 3 sheets of parchment paper with oil spray. Roll 1/2 the dough out between 2 pieces of parchment paper very thinly. Remove top parchment paper and slide the bottom paper (with rolled dough) onto a baking sheet. Using a sharp knife or (preferably) a pizza cutter, cut dough into 1 inch (or bigger) squares. 3. Repeat the steps with the remaining dough and 2 remaining parchment papers (reuse one from the first round). 4. Sprinkle with everything bagel seasoning. Bake for 12-14 minutes or until lightly golden brown. 5. Let cool and store in an airtight container. Crispy Keto Chips (12 servings)
  • 25. CALORIES FAT PROTEIN CARBOHYDRATES 452.02 33.78g 27.93g 7.92g Ingredients Preparation 1/2 lb. ground lamb 1/2 lb. ground beef 1 egg, beaten 2 Tbsp. garlic, minced 1/4 cup red onion, shredded 1/4 cup fresh parsley, minced 1/4 cup fresh mint, minced 1 Tbsp. fresh ginger, grated 2 Tbsp. garam masala 1 lime, cut into wedges Lettuce leaves salt and pepper, to taste 1. Preheat grill to medium-high heat. 2. In a bowl combine all the ingredients, except lettuce and lime; season to taste. Use your hands to form the burgers, and let sit 4 to 5 minutes. 3. Place on the grill and cook 4 to 5 minutes per side, or until desired doneness. 4. Serve with lime wedges, lettuce leaves and homemade tzatziki if desired. Kafta Burgers (3 servings)
  • 26. CALORIES FAT PROTEIN CARBOHYDRATES 329.71 25.37g 19.34g 5.32g Ingredients Preparation 8 eggs 1 leek, sliced 4 bacon slices, cooked and chopped 2 Tbsp. ghee Fresh chives, minced Microgreens of your choice salt and pepper, to taste 1. Lightly beat the eggs in a bowl and season to taste with salt and pepper. In a skillet, melt the ghee over medium heat. 2. Add the leek and cook until soft, 5 to 6 minutes, stirring frequently. Pour in egg mixture and add the cooked bacon pieces. As eggs set around the edge of skillet, gently push cooked portions toward the center of skillet. Tilt and rotate skillet to allow uncooked egg to flow into empty spaces. 3. Carefully flip the omelet over and cook another 2 to 3 minutes are until eggs are fully cooked. 4. Let rest 4 to 5 minutes and serve topped with fresh microgreens and chives. Leek & Bacon Omelet (3 servings)
  • 27. CALORIES FAT PROTEIN CARBOHYDRATES 394.5 31.78g 21.12g 7.05g Ingredients Preparation 2 salmon fillets 3 slices bacon, cooked and chopped 4 cups mixed greens 1 cup cherry tomatoes, halved 1 Tbsp. avocado oil salt and pepper, to taste Creamy Avocado Dressing: 1 ripe avocado, coarsely chopped 1/4 cup red wine vinegar 1/4 cup olive oil 1 garlic clove, minced 2 Tbsp. chives salt and pepper, to taste 1. Preheat grill to medium-high heat. Rub the salmon fillets with oil and season to taste. 2. In a bowl, combine all the ingredients for the avocado dressing, season to taste and stir until creamy. 3. Place the salmon on the grill and cook for 3 to 4 minutes per side or until desired doneness, then set aside. 4. On two plates, add the arugula, tomatoes, and bacon. Cut salmon into bite-sized pieces. 5. Add salmon to the salad and serve with the creamy avocado dressing. Salmon & Bacon Salad (4 servings)
  • 28. CALORIES FAT PROTEIN CARBOHYDRATES 266.55 25.15g 6.96g 11.55g Ingredients Preparation 2 cups almond flour 1 cup stevia 1/2 cup + 2 Tbsp. olive oil 4 eggs 2 tsp. baking powder 2 tsp. cinnamon 1 tsp. almond extract coconut oil for greasing 1. Preheat oven to 350 degrees and lightly grease 8x8 baking dish with coconut oil. 2. In a small bowl, add almond flour, stevia and olive oil. Mix together until it becomes crumbly. Set aside just barely 1 cup of mixture. Do NOT pack the measuring cup, but lightly measure. 3. In a large bowl, add the remaining crumble mixture, eggs, baking powder, cinnamon, and almond extract. Combine well with hand beaters. Add mixture to baking dish. 4. Sprinkle crumble mixture that you set aside over the top of the batter and bake for 50 minutes or until center is done. 5. Let cool for 10 minutes before slicing and serving. Almond Paleo Coffee Cake (16 servings)
  • 29. CALORIES FAT PROTEIN CARBOHYDRATES 560.63 42.42g 35.64g 13.9g Ingredients Preparation Chicken Mixture: 2 Tbsp. butter ½ cup onion, diced ⅓ cup celery, diced 2 tsp. minced garlic 3 cups chicken, shredded 1 tsp. Italian seasoning ½ cup heavy whipping cream ½ cup chicken broth salt and pepper, to taste Dumplings: ¾ cup almond flour ½ tsp. xanthan gum 1 Tbsp. unflavored protein powder 1 egg 1 tsp. baking powder ½ tsp. garlic powder ½ tsp. Italian seasoning salt and pepper, to taste 1. Preheat the oven to 350 degrees. In a skillet over medium high heat on the stove, melt the butter. Add the onions and celery to the skillet with the butter, and saute until they begin to become tender. 2. Place the shredded chicken, minced garlic, Italian seasoning as well as salt and pepper to taste to the skillet, and stir to combine. Continue to cook for another minute. 3. Pour the heavy whipping cream and chicken broth into the skillet, and cook for a few more minutes until the mixture begins to thicken. Transfer the chicken mixture into an even layer in the bottom of a casserole dish. 4. Mix together the ingredients for the dumplings until a dough has formed. Roll the dough into small dumpling shaped balls, and mix them gently into the chicken mixture in the casserole dish. 5. Bake for 15-20 minutes, and let rest for several minutes before serving. Chicken & Dumplings (4 servings)