mealplan.week29.pdf

WEEK 29 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
keto cereal
mediterranean
collard green wraps
chicken nugget
bites
hearty crab stew
5-ingredient
nutella bars
3-minute pumpkin
english muffin
healthy chicken pot
pie
copycat kind bars
beef & broccoli
with almond
butter sauce
english toffee
silver dollar
pancakes
keto breaded shrimp beef jerky
curried chicken
salad
anti-inflammatory
breakfast bowl
bacon avocado
bombs
maple cinnamon
pecans
thai peanut
buddha bowl
breakfast sausage
noodle skillet
feel good soup
curried zucchini
chips
cauliflower &
sausage soup
horseradish
cauliflower mash
meatloaf cupcakes
tahini marinated
chicken
chocolate pumpkin
breakfast muffins
slow cooker sesame
beef
jalapeno popper
chicken salad

CALORIES FAT PROTEIN CARBOHYDRATES
407.54 36.65g 8.02g 21.45g
Ingredients
Preparation
1 cup almond flour
1/2 cup coconut flour
6 Tbsp. keto maple syrup
6 Tbsp. coconut oil, melted
1. Preheat the oven to 350 degrees. Line a baking sheet
with parchment paper and set aside.
2. In a large mixing bowl, add your coconut flour and
almond flour and mix well. Add your sugar free syrup
and coconut oil and mix until a crumbly texture remains.
Using your hands, form into a ball of dough.
3. Form tiny balls of dough (cereal sized) and place on the lined tray. Bake for 10-12
minutes.
4. Remove from the oven and let cool completely, before transferring to a sealable
container.
Keto Cereal
(4 servings)

357.17 25.38g 18.62g 21.02g
Ingredients
Preparation
2 Tbsp. coconut flour, sifted
1/4 tsp. baking powder
pinch sea salt
pinch cinnamon
2 Tbsp. canned pumpkin
1 large egg
1/3 cup almond milk
For the microwave:
1. In a mixing bowl, combine all the dry ingredients
and mix well.
2. In a separate bowl, combine the pumpkin, egg and
milk and whisk well. Pour wet mixture into the dry mixture and ensure both are fully
incorporated.
3. Spray a cereal bowl with cooking spray and pour the batter into it. Microwave for
at least 3 minutes, or until the centre comes out completely clean. Remove and let
stand for 1 minute before slicing in half, toasting and topping.
For the oven:
1. Bake at 350 degrees for 15 minutes, or until the center comes out clean with a fork/
toothpick.
3-Minute Pumpkin English Muffin
(1 serving)

626.85 40.13g 41.17g 31.23g
Ingredients
Preparation
5 eggs
3 Tbsp. MCT oil
½ tsp. baking soda
1 Tbsp. collagen peptides
pinch of salt
1 tsp. vanilla extract
5-6 Tbsp. coconut flour
¼ cup sparkling water
For chocolate sauce:
2 Tbsp. sugar free maple syrup
2 Tbsp. cocoa butter
1 Tbsp. cocoa powder
1 Tbsp. ghee
1. Heat a flat cast iron skillet or griddle on medium
heat while you prepare your batter.
2. In a large bowl crack open all your eggs. Add in
the MCT oil and whisk together. Next add in the
baking soda, salt, vanilla, collagen and coconut flour. Whisk until the mix is smooth
and thick. Once it thickens add in the sparkling water.
3. Mix until well combined. Let the batter sit in the fridge for 2-3 minutes.
4. Lightly grease your skillet and make 2-3 pancakes at a time using ¼ cup of batter.
When the pancakes are dry around the edges and look fluffy and white, flip them
over. Cook another 2 minutes, until the center feels bouncy and firm when touched.
Repeat with the remaining batter. Makes about 9 pancakes.
5. In a microwave safe container mix the maple syrup and the cocoa butter. Heat on
medium for 30 seconds. Add in cocoa powder and ghee or butter. Mix until smooth.
Pour over pancakes!
Silver Dollar Keto Pancakes
(1 serving)

333.32 21.77g 18.32g 22.35g
Ingredients
Preparation
1 large broccoli crown
1 small head of cauliflower
1 small vidalia onion
2 garlic cloves
1 cup water
1 1/2 tsp. salt
2 slices bacon
6–10 shrimp
1 Tbsp. coconut aminos
1 Tbsp. dried cilantro
1. Place bacon on a sheet pan and put it in the oven and set to 375 degrees.
2. In the mean time, chop up broccoli, cauliflower, onion and garlic. Add to your
pressure cooker. Add in the water and 1/2 teaspoon salt. Close and set to the
vegetable setting, or on low for 7 minutes.
3. In a bowl toss together the shrimp and salt. When the oven reaches 375 degrees,
check on the bacon. When it’s almost done, add the shrimp to the same sheet pan.
Roast it all together for 5 minutes. Open the oven, give the sheet pan a shake. Roast
another 2-3 minutes.
4. By now the pressure cooker should be done with the vegetables. Add all the
veggies and half the liquid in to a blender, and puree until smooth. You can add the
remaining liquid if you want it less thick.
5. Serve some vegetable puree in a bowl, you will have a lot left over!
6. Remove shrimp and bacon from oven. Chop up shrimp and bacon carefully and
serve over vegetable puree. Drizzle bacon fat over your dish, then coconut aminos
and lastly cilantro.
Anti-Inflammatory Bowl
(2 servings)

404.9 33.25g 9.87g 16.89g
Ingredients
Preparation
1 lb. of ground breakfast sausage
2 Tbsp. bacon fat
2 cups carrot, turnip or kohlrabi noodles
½ tsp. salt
2 sprigs thyme
a squeeze of lemon
1 tsp. granulated garlic
1 cup fresh arugula
seedy or spicy mustard, to taste
1. Heat a large cast iron skillet over medium heat for about 5 minutes. Add the
sausage by crumbling it up in to the pan. Cook, stirring often until the sausage is
browned.
2. Add in bacon fat and veggie noodles. Stir well then let it cook undisturbed for 4
minutes. Scrape from the bottom of the skillet and turn the noodle and pork mixture
with a large spatula and cook, undisturbed, another 4 minutes.
3. Add in salt, thyme, lemon, garlic. Stir well, and cover. Cook another 3-4 minutes.
Open, scrape and mix.
4. Serve and garnish with fresh arugula and mustard!
Breakfast Sausage Noodle Skillet
2 servings

236.92 17.18g 6.19g 19.1g
Ingredients
Preparation
1 onion, thinly sliced
2 Tbsp. minced garlic
2 Tbsp. butter
2 Tbsp. olive oil
sea salt
black pepper
1 large head cauliflower, cleaned and trimmed
¼ cup sour cream
¼ cup creamy horseradish
1. In a large sauté pan over low-medium heat, add onions, garlic, butter, olive oil, sea
salt and black pepper. Cook until onions are nice and caramelized. About 30 minutes.
2. While the onions are caramelizing, fill a large sauce pan with 1 inch of water. Over
high heat, steam the cauliflower, whole and, covered, until fork tender – About 15
minutes. Once the cauliflower is fork tender, drain the water and remove from heat.
Leave the cauliflower in the hot pan to help draw out some of the excess moisture.
(Don’t skip this step or your mash will turn out soupy)
3. Fork mash the cauliflower in the pan. Add caramelized onions, sour cream,
horseradish sauce, sea salt and black pepper to the pan. Using a potato masher or
hand mixer, mix all ingredients together.
Horseradish Cauliflower Mash
(3 servings)

155.87 11.46g 6.19g 13.72g
Ingredients
Preparation
2 cups almond flour
1/2 cup cocoa powder
1/2 tsp. baking powder
1 tsp .baking soda
1 cup pumpkin puree
2/3 cup Lakanto maple syrup
2 eggs
1/4 cup chocolate chips
1/2 cup raspberries
1. Preheat the oven to 350 degrees. Place 12 paper cupcake liners in a 12-count muffin
tin. Lightly grease it to ensure muffins don’t stick.
2. In a large mixing bowl, add your dry ingredients and mix well. In a separate bowl,
add your wet ingredients and mix together. Combine the wet and dry ingredients,
before folding through your chocolate chips and raspberries.
3. Evenly distribute the muffin batter amongst the 12-muffin pans. Top with extra
raspberries and chocolate chips and bake for 20-25 minutes, or until a skewer comes
out just clean.
4. Remove muffins from the oven and let cool in the muffin tin for 10 minutes, before
carefully removing and placing on a cooling rack.
Chocolate Pumpkin Breakfast Muffins
(12 servings)

301.16 21.07g 8.64g 24.95g
Ingredients
Preparation
4 large collard leaves, washed & dried
1/2 cup cauliflower hummus
3 oz. Cucumber, cut into matchsticks
1/2 large Bell pepper, cut into matchsticks
1 medium Roma tomato, diced
1/4 cup red onion, thinly sliced
1 medium avocado, thinly sliced
1. Use a paring knife to shave off the thick part of the collard green stems. Lay out the
collard leaves and spread 2 tablespoons cauliflower hummus on each, leaving a 1-inch
border, so that it doesn’t seep out. Top with cucumbers, bell peppers, red onions,
tomatoes, and avocado, in that order. Place all the veggies lengthwise in the same
direction, perpendicular to the length of the leaf.
2. Wrap the collard green wraps, starting with the wide side. Fold in the ends first
and then roll up like a burrito. Place seam side down and repeat with the remaining
collard wraps.
Mediterranean Collard Green Wraps
(2 servings)

335.87 17.78g 23.7g 20.27g
Ingredients
Preparation
2 tsp. coconut oil
2 cloves garlic, chopped
2 onions, diced
2 ribs celery, diced
2 carrots, diced
500 grams chicken
Cream Sauce:
1 head cauliflower
3 cups chicken stock
½ tsp. onion salt
Grain-free Pastry:
6 Tbsp. coconut flour
1 egg
¼ cup room-temp coconut oil
1 Tbsp. hot reserved cauliflower broth
2 Tbsp. egg white
1. Preheat oven to 350 degrees. Add the coconut oil, garlic,
onions, celery and carrots to a large frying pan. Saute on
medium heat while you cut up the chicken breasts into
small, bite-sized pieces.
2. Add chicken to the pan. Cover and cook until no longer
pink, about 10 minutes. Remove the cover and cook for 2
minutes to allow the juices to boil off. If there are still juices,
drain and replace in pan. Set aside.
3. Add cauliflower, chicken stock and onion salt to a large saucepan. Bring to a boil, reduce heat to
simmer and simmer for 15 minutes, or until cauliflower is very tender.
Drain the cauliflower, reserving the liquid in a separate bowl.
4. Add the reserved liquid to the jug of your high-powered blender with drained cauliflower. Blend
until very smooth. Pour cream sauce over cooked vegetables and meat. Stir to combine, then transfer
to 6 small ramekins.
5. Prepare the pastry by adding coconut flour, egg, and coconut oil to your stand mixer, or to a bowl
and mix with a hand mixer. Once mixed well, add hot reserved cauliflower broth. This will help melt the
coconut oil completely.
6. Separate the dough into 6 equal parts. Taking one part at a time, transfer to a piece of parchment
paper, cover with a second piece of parchment and roll until about 1/4 inch thick. Cut a circle out of the
rolled dough and carefully peel from the parchment, transferring to the tops of the ramekins. Poke the
top with the end of a fork. Repeat with remaining dough.
7. When complete, place ramekins on a large baking sheet, brush the egg whites over top, and bake in
preheated oven for 30 minutes, or until tops are golden and crisp.
Healthy Chicken Pot Pie
(6 servings)

519.71 24.86g 62.72g 9.31g
Ingredients
Preparation
6 oz. pork rinds*
1/4 cup grated Parmesan
1 tsp. chili powder
1/2 tsp. paprika
1/2 tsp. garlic powder
1/2 tsp. dried oregano
kosher salt
2 large eggs, beaten
black pepper
1 lb. large shrimp
For the sauce & garnish:
1/2 cup mayonnaise
juice of 1/2 lemon
dash of hot sauce
freshly chopped parsley
1. Preheat oven to 450 degrees. Grease a large rimmed
baking sheet with cooking spray. In a food processor (or in
a resealable bag using a rolling pin), crush pork rinds into
fine crumbs. Transfer to a medium shallow bowl and whisk
in parmesan, spices, and herbs. Season mixture with salt and pepper.
2. Pour beaten eggs into a small shallow bowl. Dredge shrimp in eggs, letting excess
drip, then coat in pork rind mixture.
3. Place breaded shrimp on prepared baking sheet in single layer. Bake until coating
is crispy and shrimp is cooked through, 10 to 12 minutes.
4. Meanwhile, make sauce: In a small bowl, whisk together mayonnaise, lemon juice,
and hot sauce. Garnish shrimp with parsley and serve.
*Use Pork Panko as a shortcut!
Keto Breaded Shrimp
(2 servings)

345.47 32.31g 7.59g 9.17g
Ingredients
Preparation
2 avocados
1/3 cup shredded Cheddar
8 slices bacon
1. Heat broiler and line a small baking
sheet with foil.
2. Slice each avocado in half and remove
the pits. Peel the skin off of each avocado.
3. Fill two of the halves with cheese, then replace with the other avocado halves.
Wrap each avocado with 4 slices of bacon.
4. Place bacon-wrapped avocados on the prepared baking sheet and broil until the
bacon is crispy on top, about 5 minutes. Very carefully, flip the avocado using tongs
and continue to cook until crispy all over, about 5 minutes per side.
5. Cut in half crosswise and serve immediately.
Bacon Avocado Fat Bombs
(4 servings)

260.08 18.54g 12.88g 15.77g
Ingredients
Preparation
1 Tbsp. ghee
2 cups cremini mushrooms, sliced
6 cloves garlic, sliced
3 sprigs thyme
1 tsp. salt
1 tsp. black pepper
Pinch of nutmeg
2 Tbsp. coconut vinegar
1 cup bone broth
¼ cup coconut cream
1 cup riced cauliflower
3 handfuls baby spinach
2 Tbsp. nutritional yeast
2–4 scoops collagen peptides
1. Heat the ghee over medium heat in a medium
pot. Once it begins to brown add in the garlic,
mushrooms, thyme and seasonings. Sauté, stirring
often, until aromatic and wilted, about 8 minutes.
2. Add in the coconut vinegar and deglaze the pan,
scraping up any goodness that stuck to the bottom of the pot. Add in the broth and
coconut cream and bring to a simmer.
3. Stir in the cauliflower rice and spinach and cook here for 5 minutes until tender. Stir
in the nutritional yeast and peptides until dissolved.
4. Serve, sip, enjoy. Feel good!
Feel Good Soup
(2 servings)

368.31 27.89g 23.73g 4.53g
Ingredients
Preparation
1 onion, finely diced
1 1/2 lbs. ground beef
2 eggs, lightly beaten
salt and pepper, to taste
1 cup shredded cheese
2 slices bacon, diced
2 tsp. dried oregano
1 tsp. dried basil
1 tsp. dried parsley
4 Tbsp. sun-dried tomatoes, diced
1. Preheat the oven to 350 degrees. Mix all
ingredients except the cheese together in a
bowl. Make sure the contents are evenly spread throughout the mixture.
2. Place a small handful of the meatloaf mixture into muffin trays. Press gently, not
too hard, otherwise they will turn into meatballs.
3. Cover with the grated cheese. Cook until a thermometer inserted into the center of
of one of the cupcakes reads 155 degrees.
Meatloaf Cupcakes
(6 servings)

249.97 11.19g 35.99g 1.64g
Ingredients
Preparation
3 lbs. 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
(4 servings)

266.5 12.83g 24.35g 7.81g
Ingredients
Preparation
2 bay leaves
2 tsp. dried thyme
4 shallots, finely diced
2 cups fish stock
2 Tbsp. parsley, finely chopped
3 Tbsp. olive oil
1/2 cup white wine
1 lb. crab meat
1 celery stalk
2 Tbsp. tomato paste
1 tsp. salt
1.In a small bowl, mix the crab meat and parsley. In a large saucepan over medium heat,
saute the shallots in the olive oil for about 3 minutes. Add the wine and allow the mixture to
simmer for several minutes.
2. Turn the heat to medium-high and stir in the tomato paste and the stock. Mix well to
ensure that the paste has dissolved. Add the bay leaves and thyme. Allow the mixture to
simmer for about 20 minutes. Season with salt and pepper.
3. Place the crab meat in a large bowl. Remove the bay leaves from the sauce and pour over
the crab. You may choose to not use all the sauce, depending on how much liquid you would
like in your stew.
Hearty Crab Stew
(4 servings)

592.92 47.15g 25.19g 20.71g
Ingredients
Preparation
2 cups broccoli
3 Tbsp olive oil
8 oz. ground beef
1 1/2 Tbsp coconut aminos
1 tsp minced garlic
1/2 cup beef broth
1 tsp ground ginger
1 Tbsp almond butter
1/2 lemon
1 green onion
2 cups spinach
1. Preheat oven to 400°.
2. Cut the broccoli into florets and toss with 1 tablespoon of olive oil, salt & pepper and any
other seasonings to reach desired taste. Bake in the oven for 20 minutes or until crispy.
3. Place a skillet on the stove top on medium heat. Add 1 tablespoon of olive oil to the skillet
with the ground beef. While it’s cooking, add in 2 teaspoons of coconut aminos, the minced
garlic, salt & pepper to taste. Allow meat to cook for 8-10 minutes until it browns, breaking it
into small pieces with a spatula.
3. While the broccoli and beef are cooking, place a saucepan on the stovetop on medium
heat, and add the last tablespoon of olive oil, 2 teaspoons of coconut aminos, beef broth,
ginger, almond butter, and 4 teaspoons of lemon juice. Whisk all ingredients together and
allow it to simmer until a sauce-like consistency forms, then remove it from the heat. Once
the beef is done cooking, pour the sauce over it.
4. Lastly, chop the spinach and onion. Place the spinach in a bowl, and top it with the beef,
sauce, broccoli and onion.
Beef & Broccoli with Almond Butter Sauce
(2 servings)

Curried Chicken Salad
(3 servings)
Ingredients
Preparation
200g cooked chicken breast, diced
1/2 red bell pepper, diced
1/2 cucumber, diced
1 Tbsp. pumpkin seeds
14 blueberries
1/4 cup coconut cream
1 Tbsp. curry powder
Salt to taste
2 Tbsp. cilantro, finely chopped
Lettuce leaves to serve with
1. Place the cooked chicken pieces into a bowl and let cool for a few minutes.
2. Add into the bowl the diced bell pepper, cucumber, pumpkin seeds, and
blueberries.
3. Mix in the coconut cream, curry powder, salt to taste, and chopped cilantro.
4. Serve with lettuce leaves or enjoy by itself.
521.95 43.51g 26.21g 8.36g

441.08 30.95g 27.73g 17.94g
Ingredients
Preparation
12 oz. chicken breast
½ cup peanut butter
3 Tbsp. full fat coconut milk
3 Tbsp. hot water
1 Tbsp. fish sauce
1 Tbsp. sesame oil
1 Tbsp. ginger, minced
2 tsp. hot chili sauce
2 garlic cloves, minced
4 cups baby spinach
1 ripe avocado, thinly sliced
1 medium zucchini, cut into noodle shapes
2 carrots, cut into noodle shapes
2 radishes, thinly sliced
8 sprigs cilantro
1. Preheat your oven to 400 degrees.
2. Grease an oven-safe skillet and place it over medium-high heat. Add the chicken
and cook for about 2 minutes per side, to brown the chicken. Put the skillet in the
oven and bake for 6 to 8 minutes, or until the chicken is cooked through and no pink
remains. Let rest 5 minutes, then slice.
3. In a large bowl, whisk together the peanut butter, coconut milk, hot water, fish
sauce, sesame oil, ginger, chili sauce, and garlic until relatively smooth. Whisk well
until smooth. If you prefer a thinner sauce, you can whisk in more hot water.
4. Divide the spinach and avocado among four bowls. Top with the chicken, zucchini,
carrots, radishes, and cilantro. Drizzle with the dressing and serve immediately.
Thai Peanut Buddha Bowl
(4 servings)

362.21 22.58g 18.29g 25.76g
Ingredients
Preparation
1 1/2 heads cauliflower, chopped
⅓ cup chopped green onions
8 scoop ketologie beef bone broth + 4 cups water
1 tsp. garlic, minced
1 tsp. thyme
4 sausage links
salt and pepper, to taste
1. Chop 1 head of cauliflower, removing the leaves. In
your Instant Pot , place the rack in the bottom, then
add 1 cup of water, and the chopped head of cauliflower. Set your Instant Pot to
manual high pressure for 5 minutes to cook the cauliflower.
2. While the cauliflower is cooking, place the green onions, bone broth, garlic, and
thyme in your blender.
3. Next, cut each sausage link in half lengthwise, then chop into small pieces. Place
them in a skillet with hot olive or avocado oil to cook the sausage through with crispy
outsides.
4. When your cauliflower is done cooking, do a quick release, and place it in the
blender with the broth mixture and pulse until smooth.
5. Put the other ½ head of chopped cauliflower in the InstantPot and cook for 3
minutes on High Pressure. Continue crisping your sausage, as this will take a few
minutes, even on high heat.
6. When the Instant pot is done, do another quick release, and add the soup from the
blender and the sausage from the skillet and stir to combine. Serve immediately and
enjoy!
Cauliflower & Sausage Soup
(2 servings)

497.4 39.42g 29.73g 7.38g
Ingredients
Preparation
1 lb. chicken thighs (boneless/skinless)
1/3 cup tahini paste
1/3 cup olive oil
2 Tbsp. lemon juice
1/2 tsp. dried oregano
1/4 tsp. sea salt
1. In a mixing bowl, whisk together tahini, extra
virgin olive oil, lemon juice, oregano and sea
salt. Reserve 1/3 cup of mixture for serving. Place
chicken thighs in bowl and swish around to coat. Cover and marinate in fridge 2-8
hours.
2. Preheat grill or a grill pan to medium heat and grease with olive oil. Place chicken
thighs on grill and cook 7-8 minutes each side or until fully cooked through. Serve hot
with reserved sauce.
Tahini Marinated Chicken
(3 servings)

483.97 12.06g 80.17g 9.17g
Ingredients
Preparation
1 1/2 lbs. chicken breast
8 slices of bacon
3 jalapeños
1/2 cup green onion, sliced
1/2 cup mayonnaise
2 Tbsp. hot sauce
1/2 tsp. pepper
1/2 tsp. salt
1. Preheat oven to 450 degrees and line baking sheet with parchment paper.
Place raw chicken breast atop parchment paper and transfer baking sheet to oven.
Cook chicken breast until internal temperature reaches 165 degrees, about 15-18
minutes. Transfer chicken from oven to large plate or bowl and place in refrigerator to
chill slightly. Reduce oven temperature to 425 degrees.
2. Cook bacon in oven until crispy, about 15-20 minutes depending on thickness of
bacon. Transfer cooked bacon to paper towel-lined plated to remove excess grease. Set
aside.
3. Turn on oven broiler and line baking sheet with parchment paper. Place jalapeños
atop parchment paper, transfer baking sheet to oven directly below broiler, and broil
until lightly charred, about 3 minutes. Remove jalapeños from oven and allow to cool
slightly before roughly chopping. Transfer chopped jalapeños to large mixing bowl.
4. Remove cooked chicken from refrigerator and, using a sharp knife, cube cooked
chicken breast. Crumble cooked bacon. Transfer chicken and bacon to mixing bowl of
chopped jalapeños.
5. To same mixing bowl, add all remaining ingredients and mix until well-combined.
Cover bowl with lid or foil and transfer to refrigerator to chill for 1 hour before serving.
Jalapeno Popper Chicken Salad
(2 servings)

284.98 25.45g 11.73g 5.8g
Ingredients
Preparation
2 medium chicken breast
1/4 cup mayonnaise
1 tsp. white vinegar
1 cup blanched almond flour
1/2 tsp. sea salt (plus more for brine in step 1)
1/4 tsp black pepper
2 Tbsp. olive oil
1. Fill a large bowl with water and a few tablespoons of sea salt. Place chicken in the
salt water and let it brine for at least 10 minutes, up to an hour. Drain and pat dry. Cut
the chicken into nugget sized pieces. In a small bowl, whisk together the mayonnaise
and vinegar.
2. In another bowl, mix the almond flour with a little sea salt and black pepper. Feel
free to throw any other spices you like in there. Coat each piece of chicken in a thin
layer of the mayonnaise mixture, then press into the almond flour mixture.
3. To fry: Heat the oil in a skillet over medium-high heat. Cook the chicken nuggets in
a single layer in batches, about 2-3 minutes per batch, on both sides, until golden.
4. To bake: Preheat the oven to 450 degrees. Line a baking sheet with parchment
paper and arrange chicken nuggets in a single layer. Bake for 6-8 minutes, until the
bottom is golden. Carefully flip, then bake for another 6-8 minutes, until cooked
through.
Chicken Nugget Bites
(8 servings)

263.37 20.4g 8.93g 9.56g
Ingredients
Preparation
2 cups almonds
1/2 cup pumpkin seeds
1/3 cup coconut flakes
2 Tbsp. hemp seeds
1/4 cup clear fiber syrup
1/4 cup almond butter
1/4 cup besti powdered erythritol
1/2 tsp. sea salt
2 medium vanilla beans
1. Line a 8x8 inch baking pan with parchment paper. In a large bowl, stir together the
almonds, pumpkin seeds, coconut flakes, and hemp seeds. Set aside.
2. In a large saucepan, heat the fiber syrup, almond butter, powdered erythritol and
sea salt for a couple of minutes, until easy to stir. Stir until smooth. Remove from heat.
Stir in the vanilla extract and vanilla bean seeds. Stir the syrup mixture into the nut
mixture.
3. Transfer the mixture to a lined baking dish and press firmly to create a smooth top.
Use a large, flat spatula to create an even flat surface and press down firmly.
4. Cool completely on the counter. When fully cooled, gently lift the parchment out
of the pan and transfer on top of a cutting board. Use a sharp chef’s knife to cut into
bars using a firm downward motion (don’t see-saw back and forth).
Copycat Kind Bars
(12 servings)

134.27 6.35g 18.38g 1.28g
Ingredients
Preparation
1/2 lb. skirt steak
1 Tbsp. salt
½ tsp. black pepper
1 Tbsp. garlic powder
1 Tbsp. chili powder
1. Preheat oven to 225 degrees F. Line two large rimmed baking sheets with
parchment paper. Unfold the skirt steak and place it on a cutting board. Using a
sharp knife, cut the beef crosswise, against the grain (so that you sever the tough,
thin fibers that you can see on the steak) into 2-inch-wide strips.
2. You want the strips to be no more than ⅛-inch thick, so if they are thicker, slice
each strip into two thinner, ⅛-inch-thick strips. This is not too hard to do, but if you
want to make it even easier, place the beef strips in the freezer for 20 minutes before
slicing them thinner.
3. Use a meat pounder to pound the strips so that they are thinner and more even
in thickness. Place the beef strips in a large bowl, add the spices and toss with your
hands until thoroughly coated.
4. Arrange the beef strips on the two baking sheets, not touching each other. Bake 3
hours, rotating the position of the baking sheets midway, until beef is browned and
dry.
5. Remove to a cooling rack placed on a tray or on foil (to catch any drips). Allow
to cool and dry about one hour before enjoying. Refrigerate any leftovers - they’re
delicious straight out of the fridge.
Beef Jerky
(8 servings)

263.15 24.91g 3.2g 10.92g
Ingredients
Preparation
4 cups raw pecans
2/3 cup maple syrup
1 Tbsp. cinnamon
1 tsp. salt
1. Combine pecans, maple syrup, cinnamon,
and salt.
2. Heat over medium heat for 6-8 minutes,
stirring regularly, until thickened.
3. Spread onto wax paper to cool.
Maple Cinnamon Pecans
(12 servings)

77.52 2.33g 4.84g 12.56g
Ingredients
Preparation
2 zucchini
1 Tbsp. extra virgin olive oil
¼ tsp. ground curry powder
1/8 tsp. salt
1. Preheat the oven to 225 degrees. Line 2 baking
sheets with 2 sheets of parchment paper or
Silpats that have been very lightly brushed with
olive oil.
2. Cut the ends of the zucchini off and discard. Very thinly slice the zucchini into
paper thin rounds. A mandolin is preferable for doing this, but if you don’t have one, a
very sharp knife will work fine. Slice carefully!
3. Place the zucchini rounds in a single layer on the prepared parchment lined baking
sheets. Place them close together but don’t let the zucchini rounds touch each other.
Brush the tops of the zucchini with olive oil.
4. Combine the curry powder, garlic powder, and salt in a small bowl and sprinkle
evenly over oil coated zucchini slices.
5. Bake in the oven for at least 1 hour. After 1 hour, check on the chips. The time it
takes for them to become crisp will vary depending on how thinly you sliced them.
When they are dry and crisp, they are ready to be removed. You may need to remove
a few chips at a time, letting those that aren’t quite ready cook a bit longer.
6. When the chips have cooled, store in an airtight container.
Curried Zucchini Chips
(1 serving)

132.27 11.09g 1.03g 9.71g
Ingredients
Preparation
2 1/2 cups blanched almond flour
1/2 cup erythritol
1/3 cup coconut oil, melted
1 cup sugar-free “Nutella” spread
1. Preheat the oven to 350 degrees. Line an 9x9
inch baking pan with parchment paper.
2. In a medium bowl, stir together the almond
flour and erythritol. Stir in the melted coconut
oil and vanilla extract until well combined. Press
2/3 to 3/4 of the crumbly dough into the lined pan (use just enough to form a crust
to cover the entire bottom of the pan, but reserve at least 1/4 to 1/3 of the crumbly
dough which will be used for the topping later).
3. Bake for 10-15 minutes, until golden at the edges. Cool in the pan until firm to the
touch.
4. Heat the chocolate hazelnut spread slightly to make it more liquid. Drizzle over the
crust, then spread evenly with the back of a spoon. Break up the remaining dough
into crumbles and sprinkle on top.
5. Bake for 10-15 minutes, until the crumbles on top are golden. Allow to cool
completely in the pan before cutting into 16 bars.
5-Ingredient Nutella Bars
(16 servings)

237.47 21.17g 1.57g 14.84g
Ingredients
Preparation
1 cup butter
1/2 cup golden monk fruit sweetener
1 cup keto chocolate chips
1/4 cup raw almonds chopped finely
1. Line a small loaf pan or square pan with parchment
paper and spread out the chopped almonds. and set
aside.
2. In a small saucepan, combine your butter and sugar substitute. On low heat, heat
up until the butter has melted and the sugar has dissolved. Stir regularly. Once
the mixture begins to bubble, add your candy thermometer into the center of the
mixture. Continue to stir every 30 seconds, until the thermometer reaches 300F (hard
crack). Remove from the heat.
3. Once you have removed from the heat, stir continuously to ensure the butter and
sugar doesn’t separate. Pour into the lined pan and let sit for several minutes.
4. After several minutes, top with chocolate chips, before covering with tin foil. Let
sit for 5 minutes. After 5 minutes, use a rubber spatula to spread out the toffee in an
even layer.
5. Refrigerate until firm. Once firm, break apart into pieces.
English Toffee
(12 servings)

mealplan.week29.pdf

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