SlideShare a Scribd company logo
1 of 29
Download to read offline
WEEK 38 RECIPES
BREAKFAST LUNCH SNACKS DINNER
crustless quiche
caprese
chili collard wraps
turkey bacon wrapped
scallops
szechuan noodles
butternut breakfast
meatballs
broccoli & cauliflower
salad
chicken cordon bleu
meatballs
cumin-rubbed rib eye
steaks
coconut flour
pancakes
cobb salad olive & herb deviled eggs chili lime shrimp
sweet fennel
sausage
salmon summer
salad
cauliflower cous cous
salad
ribeye tagliata
savory breakfast
casserole
frisee salad bacon sausage meatballs
garlic chicken with white
wine sauce
keto frittata
greek chicken
spinach salad
hazelnut shrimp in
endive cups
ham with cloves
sheet pan breakfast
green goddess bacon
salad
double melted cheese &
red pepper dip
slow cooker pulled pork
CALORIES FAT PROTEIN CARBOHYDRATES
218.05 13.34g 16.15g 9.01g
Ingredients
Preparation
1 1/2 cup grape tomatoes, halved
1/2 cup basil, chopped
4 cloves garlic, minced
10 eggs
1/2 cup unsweetened almond milk
3/4 tsp. sea salt
1/4 tsp. black pepper
6 oz fresh mozzarella cheese,
cubed
1. Preheat the oven to 350 degrees.
2. Combine the tomatoes, basil, garlic, and 2/3 of the mozzarella pieces in a bowl.
Transfer the mixture to the bottom a 9 inch round glass or ceramic pan.
3. Whisk together the eggs, milk, sea salt, and black pepper. Pour the egg mixture
into the pan over the tomatoes and basil. Bake for 40-45 minutes, until starting to set,
but still jiggly and a little runny.
4. Dot the remaining mozzarella pieces on top of the partially baked quiche. Bake
until golden and completely set, about 20-25 minutes.
5. If there is any liquid near the edges from the tomatoes, drain before serving.
Garnish with additional fresh basil ribbons.
Crustless Quiche Caprese
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
472.17 37.97g 24.73g 9.61g
Ingredients
Preparation
1/2 butternut squash
1 cup mushrooms
1/2 onion
2 lbs. ground breakfast sausage
1 sprig rosemary, diced finely
1 tsp. smoked paprika
1 tsp. cinnamon
1. Preheat oven to 375 degrees and line a large
baking sheet with parchment paper.
2. Cut up the butternut squash into large cubes.
Using the chopping attachment of a food processor,
chop the squash into small bits. Remove from food
processor and place in a large bowl. Chop onion and mushrooms into bits also and
place in the bowl with the squash.
3. Add sausage, rosemary, paprika and cinnamon to the bowl. Use your hands to
combine all of the ingredients until everything is mixed well.
4. Form the mixture into golf ball sized balls and place them on the lined baking
sheet. Bake in the oven for 40 minutes. Remove, allow to cool for a few minutes, and
serve.
Butternut Breakfast Meatballs
(30 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
107 8.09g 3.85g 8g
Ingredients
Preparation
1 tsp. vanilla extract
3 eggs
2 Tbsp. olive oil
1 tsp. baking powder
2 Tbsp. Lakanto maple syrup
1/4 cup coconut flour
1/4 tsp. salt
1. In a large bowl, combine the coconut flour, eggs, oil, maple syrup, baking powder,
vanilla extract, and salt. Use a whisk to stir it all together, breaking up any clumps.
2. In a greased skillet over medium-low heat, add 3 tablespoons of the pancake
batter and allow it to cook until bubbles start to form in the middle of the pancake,
about 4 to 5 minutes. Flip the pancake and let it cook on the other side, about 4
more minutes, or until both sides are golden. Don’t be tempted to increase the heat
to speed up the cooking time, or the outsides of the pancake might burn before the
inside is cooked through and fluffy.
3. Repeat with the remaining batter, making roughly 6 small pancakes (about
5-inches in diameter). Serve warm with your favorite toppings. Leftover pancakes can
be stored in an airtight container in the fridge for up to 3 days.
Coconut Flour Pancakes
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
270.51 22.5g 13.4g 3.37g
Ingredients
Preparation
2 Tbsp. butter
1 tsp. fennel seeds
1 Tbsp. olive oil
1 lb. ground pork
1 medium fennel bulb, thinly sliced
1 tsp. thyme
3 cloves roasted garlic, minced
1 tsp. salt
1/2 tsp. black pepper
1. Heat a dry pan over medium heat. Add the fennel seeds and keep a close eye on
them. When they begin to brown, stir to avoid burning and remove from heat. Set
aside.
2. In a heavy skillet, heat half the olive oil and all of the butter over medium-high heat.
Add the raw fennel slices and saute for about 10 minutes, until the fennel starts to
caramelize. Remove from the pan and roughly chop.
3. Add the pork, fennel, thyme, roasted garlic, toasted fennel seeds, balsamic vinegar,
salt and pepper to a bowl and mix to combine. Form into 6 even patties.
4. Heat the remaining olive oil in a heavy pan. Once the oil starts to shimmer, add the
sausage patties. Cover the pan and cook for 4 to 5 minutes. Flip the patties with tongs
and replace the cover. Cook for another 4 to 5 minutes or until fully cooked.
Sweet Fennel Sausage
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
377.92 25.67g 23.85g 9.89g
Ingredients
Preparation
12 eggs, whisked
1 lb chorizo, cooked and crumbled
1 sweet potato, shredded
1/2 yellow onion, diced
2 Tbsp. hot sauce
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. salt
1 tsp. pepper
1. Preheat your oven to 375 degrees.
2. Add the cooked chorizo, onion, and sweet potato to the bowl with the whisked eggs. Then
add the rest of your ingredients and mix all together.
3. Grease an 8×8 baking dish and add your egg mixture to it.
4. Cook for 25-30 minutes until the eggs are fully set. Let sit for 10+ minutes before slicing and
serving.
Savory Breakfast Casserole
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
388.19 28.22g 28.17g 5.54g
Ingredients
Preparation
12 oz. Jones Dairy Farm No Sugar All Natural
Pork Sausage Roll
1 cup mushrooms, sliced
3 cups broccoli, roughly chopped
1 cup shredded parmesan
12 eggs
1 cup almond milk
1/2 tsp sea salt
1/2 tsp ground pepper
1. Preheat oven to 350° Fahrenheit. Heat an oven-safe skillet over medium heat and
add sausage. Break the sausage into bits and cook, stirring occasionally, until the
sausage is mostly cooked, about 6-7 minutes.
2. Crack eggs into a bowl and mix with the almond milk (or cream), salt and pepper.
3. When the sausage is mostly cooked, add in the mushrooms and broccoli. Cook,
stirring occasionally, for another 2-3 minutes until the sausage is fully cooked and the
vegetables start to soften.
4. Pour the egg mixture into the pan. Let it cook for 2-3 minutes, until the bottom has
cooked slightly.
5. Top with cheese. Place the frittata in the oven to bake for 25-30 minutes, or until
the eggs are set in the middle. You can switch the oven to broil at the end for a
couple minutes to brown the top a bit. Remove from the oven, cut into pieces and
serve.
Keto Frittata
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
321.47 25.85g 15.21g 7g
Ingredients
Preparation
12 oz. radishes, quartered
1/2 lb. brussels sprouts, quartered
6 slices bacon, chopped
6 oz. breakfast sausage links, sliced
1/4 cup chopped onion
1/2 tsp. garlic powder
salt and pepper
2 Tbsp. butter, melted
6 large eggs
1. Preheat the oven to 400 degrees and lightly grease a rimmed baking sheet.
2. Spread the radish, Brussels sprouts, bacon, sausage, and onion on the pan. Sprinkle
with the garlic powder, and a ittle salt and pepper. Drizzle with the butter or oil, and
toss to combine. Spread out into an even layer.
3. Bake 15 to 20 minutes, until the radishes and sprouts are becoming tender. Remove
from the oven and make 6 wells for the eggs. Crack the eggs into the wells (break the
yolks if you prefer it).
4. Return the pan to the oven and bake another 5 to 10 minutes, until the eggs are set
to your liking. Season to taste with additional salt and pepper.
Sheet Pan Breakfast
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
413.22 29.87g 30.16g 8.2g
Ingredients
Preparation
1/2 Tbsp. olive oil
2 stalks celery, chopped
2 pounds ground beef
1 Tbsp. chili powder
2 tsp. garlic powder
1 Tbsp. cumin
1 tsp. salt
1 tsp. pepper
1 Tbsp. cumin
15 oz. tomato sauce
2 cups beef bone broth
6 collard leaves
1. Heat the olive oil in a large pot over medium heat.
Once heated, add the chopped celery and sauté it in
the oil until it softens (3-4 minutes), then set the celery aside.
2. Once the celery has been removed, add the ground beef and spices to the pot and
allow the beef to cook through. Then, lower the heat to medium-low and add the can
of tomato sauce and beef bone broth to the cooked beef.
3. Allow the pot to simmer for 10 minutes, covered, and stirring every minute.
4. Add in the celery once the 10 minutes of simmering are up, then season with more
salt & pepper to taste before separating into 6 equal servings into each collard green
leaf.
5. Serve the leftover chili that doesn’t fit in the green on the side.
Chili Collard Wraps
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
248.58 20.81g 6.39g 12.69g
Ingredients
Preparation
juice of 1/2 a lemon
1 tsp. mustard
1 head of cauliflower, cut into florets
1 head of broccoli, cut into florets
1/2 red onion, diced
1/2 cup olive oil
1 clove garlic, minced
1 egg
1/4 tsp. salt
1/4 tsp. paprika
6 slices of bacon, cooked & crumbled
1. Make the dressing by mixing the olive oil, minced garlic, egg, salt & paprika
together with an immersion blender until it forms a thicky, mayonnaise-like
consistency.
2. Add the remaining ingredients to a large mixing bowl. Add the dressing to
the bowl and toss to make sure all the ingredients are well coated.
3. Serve immediately or keep covered in the refrigerator for up to 2 days.
Broccoli & Cauliflower Salad
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
586.88 47.27g 28.88g 13.6g
Ingredients
Preparation
1 1/2 oz. avocado, sliced
1 oz. bleu cheese or feta crumbles
1 hard-boiled egg, diced
2 1/2 oz. arugula
1/2 green onion, sliced
1 oz. radish, sliced
2 1/2 slices bacon, cooked & crumbled
2 oz. grilled chicken
1 oz. bell pepper
1 Tbsp. olive oil
2 Tbsp. lemon juice
1 Tbsp. apple cider vinegar
1. In a small bowl, whisk together olive oil, lemon juice and apple cider
vinegar.
2. Toss remaining ingredients together in a large bowl. Add the dressing and
toss to fully combine.
Cobb Salad
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
418.2 33.34g 23.73g 5.99g
Ingredients
Preparation
8 cups salad greens
1 lb. salmon fillet, poached & flaked into pieces
1/2 cup fresh blueberries
2 Tbsp. lemon juice
½ cup olive oil
2 Tbsp. white wine vinegar
Salt and pepper, to taste
1 Tbsp. fresh chives
lemon zest to garnish
1. Divide salad greens on four salad plates.
Sprinkle on the salmon, blueberries and
lemon zest.
2. Place the lemon juice, oil, and vinegar in a jar or blender and shake or blend
until emulsified. Whisk in the chives and add salt and pepper, to taste. Drizzle
the dressing over each salad or serve on the side.
Summer Salmon Salad
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
269.36 21.87g 12.74g 4.35g
Ingredients
Preparation
4 pieces thick-cut bacon, diced
2 Tbsp. shallots, minced
Extra-virgin olive oil, as needed
1/4 cup apple cider vinegar
2 tsp. dijon mustard
1/4 tsp. salt
1/4 tsp. black pepper
4 eggs
8 cups frisee lettuce
2 Tbsp. fresh chives, minced
1. In a medium skillet over medium heat, saute the bacon until crisp. Use a slotted
spoon to transfer the bacon to a paper towel-lined plate. Turn the heat off and
whisk the shallots into the bacon grease. There should be about 1/4 cup of bacon
grease; if it’s shy of that amount, add some extra-virgin olive oil.
2. In a small bowl, whisk the vinegar and Dijon until emulsified. Add in the bacon
grease mixture and whisk. Whisk in the salt and pepper.
3. To poach the eggs: Fill a nonstick skillet with about 2 inches of water and bring
it to the barest simmer over medium heat; add a little vinegar if using. Crack the
eggs, slipping them gently into the water one at a time, and cook until the whites
are set but the yolks are still runny, 3 to 4 minutes. Using a slotted spoon, gently
scoop the eggs from the water and blot dry with a paper towel.
4. In a large salad bowl, toss the frisee with the dressing and bacon. Divide the
lettuce among 4 serving bowls and top each with an egg and a sprinkle of chives.
Frisee Salad
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
541.22 43.1g 28.57g 13.18g
Ingredients
Preparation
1 lb. boneless skinless chicken breasts
2 Tbsp. avocado oil, or olive oil
2 Tbsp. fresh lemon juice
2 tsp. dried oregano
2 tsp. dried basil
2 tsp. dried parsley
1 tsp. dried rosemary
1/2 tsp. sea salt
5 oz. baby spinach
1/3 cup red onion, thinly sliced
1 cup cherry tomatoes, halved
1/2 cucumber, thinly sliced
1 avocado, sliced
1/4 cup pine nuts, toasted
Dressing:
1/2 cup avocado oil, or olive oil
1/4 cup cider vinegar
2 Tbsp. lemon juice
1 clove garlic, minced
1 Tbsp. dried oregano
1/2 tsp. ground cumin
1/2 tsp. dried thyme
1/2 tsp. sea salt
1. Place chicken in a sealable bag or container along
with oil, lemon juice, herbs, and sea salt. Seal the bag
and move everything around until well-coated. Marinate 15 minutes or up to 8
hours.
2. When you’re ready to bake the chicken, preheat the oven to 350 degrees and
place chicken in a casserole dish. Bake on the center rack of the preheated oven 25
to 30 minutes, or until chicken is cooked through.
3. Add all ingredients to a small blender and blend until well-combined and
creamy. Use immediately or store in a sealed jar in the refrigerator for up to 2
weeks.
4. Transfer chicken to a cutting board and allow it to rest 10 minutes before slicing.
5. Divide the spinach, cherry tomatoes, red onion, cucumber, avocado, and pine
nuts among 4 large salad bowls. Top with herby roast chicken and enjoy!
Greek Chicken Spinach Salad
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
397.14 32.57g 18.38g 7.11g
Ingredients
Preparation
1 cup baby spinach
2 slices bacon, cooked & crumbled
1 hard boiled eggs, sliced
1/2 cup cooked chicken, shredded
1/4 red bell pepper, diced
2 green onions, sliced
2 Tbsp. green goddess salad dressing (Primal Kitchen has a good one)
1. Toss all ingredients together and enjoy!
Green Goddess Bacon Salad
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
682.36 49.1g 36.5g 21.71g
Ingredients
Preparation
2 Tbsp. sesame oil
1 red onion, thinly sliced
4 cloves garlic, minced
1 lb. ground beef
sea salt and pepper
4 baby bok choy, quartered lengthwise
4 green onions, sliced
2-3 zucchini, spiralized into thick noodles
Sauce:
1/4 cup coconut aminos
2 Tbsp. rice vinegar
2 tsp. sesame seeds
1 tsp. red curry paste
1/2 tsp. red pepper flakes
1. Whisk sauce ingredients in a small bowl or jar
and set aside.
2. Heat a large skillet over medium heat and
add sesame oil. Once hot, add onion and cook
until it starts to soften, about 3-4 minutes. Add
garlic and cook for another 1-2 minutes until
fragrant.
3. Add ground beef, break up and cook, stirring occasionally until browned, about 7-8
minutes.
4. Once beef is done, add sauce, green onion, bok choy and zucchini to pan. Stir to
coat everything in sauce and continue to cook for another 2-3 minutes until noodles
and bok choy begin to soften.
5. Remove from heat and serve. Top with extra green onion, sesame seeds and red
pepper flakes as desired.
Szechuan Noodles
(5 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
663.4 48.2g 48.44g 12.37g
Ingredients
Preparation
1 avocado, diced
3 Tbsp. fresh cilantro, chopped
1 large shallot, finely chopped
1 garlic clove, minced
1 serrano chili, minced
1 1/2 tsp. fresh lime juice
1 tsp. ground cumin
1 tsp. ground coriander
1 cup tomatoes, diced
1 medium cucumbe, diced
4 rib-eye steaks (each about 3/4 to 1 inch thick)
8 tsp. plus 2 Tbsp. olive oil
4 tsp. ground cumin
1. Mix first 8 ingredients in medium bowl and mash. Transfer half of avocado mixture
to another medium bowl. Add tomatoes to first medium bowl and cucumber to
second bowl. Season salsas to taste with salt and pepper.
2. Rub each steak all over with 2 teaspoons olive oil. Sprinkle each side of each steak
with 1/2 teaspoon ground cumin; rub in to adhere. Sprinkle steaks with salt and
pepper.
3. Heat 1 tablespoon oil in each of 2 heavy large skillets over high heat. Add 2 steaks
to each skillet; cook until deep brown, about 2 minutes per side. Reduce heat to
medium; cook steaks to desired doneness, about 2 minutes longer per side for
medium-rare.
4. Transfer to plates. Serve with tomato-avocado salsa and cucumber-avocado salsa.
Cumin-Rubbed Ribeye Steaks
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
286.1 19.38g 24.05g 4.22g
Ingredients
Preparation
1 tsp. chili powder
1/2 avocado
1/2 tsp. salt
2/3 cup cilantro
juice of 1 lime
1/4 cup olive oil
1 lb. shrimp
Marinade:
1/4 tsp. pepper
1/2 tsp. cumin
1/4 tsp. red pepper
flakes
1/2 tsp. salt
1/2 tsp. smoked paprika
3 Tbsp. olive oil
2 cloves garlic, minced
1. In a small bowl, whisk together the marinade ingredients. Place the shrimp in a
shallow bowl or zip-top bag and pour the marinade over the shrimp, tossing to coat.
Set aside to marinate while you prep the sauce.
2. Combine the avocado, chili powder, salt, cilantro, lime juice and 1/4 cup of olive oil
in a blender. Blend until smooth. Refrigerate until you are ready to serve.
3. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the shrimp,
cooking for 2-3 minutes per side, until the shrimp is fully cooked.
4. Serve shrimp drizzled with the sauce. Serve over greens as a salad, over rice or
cauliflower rice or in taco shells!
Chili Lime Shrimp
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
386.6 30.31g 23.71g 5.29g
Ingredients
Preparation
2 cloves garlic, minced
4 Tbsp. olive oil
5-6 sprigs flat leaf Italian parsley, finely chopped
1 sprig fresh rosemary, finely chopped
salt, to taste
black pepper, to taste
2 1/2 lb. ribeye steak
1. Preheat a charcoal or gas grill. Generously
sprinkle sea salt and black pepper on both sides
of the steaks. Grill for about 4-5 minutes on each
side for rare steak, bearing in mind that after it is
sliced, the meat will be briefly exposed to heat in
the skillet.
2. Put the olive oil, garlic, parsley, and rosemary in a large skillet. Place over
medium high heat and sauté until the garlic begins to sizzle, then lower the heat
to low. While the garlic and herbs are sautéing, transfer the steaks to a cutting
board and cut on a bias into 1/4” slices.
3. After you have turned the heat under the skillet down to low, add the sliced
steak and toss until it is well coated. Serve at once.
Ribeye Tagliata
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
703.93 47.13g 42.83g 12.65g
Ingredients
Preparation
3 lbs. bone-in, skin-on chicken thighs
2-3 whole heads of garlic, cloves separated & peeled
olive oil
1 1/4 cups dry white wine
6 large sprigs of fresh thyme
salt
black pepper
1. Trim the chicken pieces of excess fat. Sprinkle them
lightly with salt. Let sit at room temperature while you
peel the garlic.
2. Heat 1 tablespoon of olive oil in a dutch oven (or a
large thick-bottom pan with a tight fitting cover) on
medium high heat. Working in batches, brown the
chicken pieces on all sides, about 2 to 3 minutes per side. Lay the chicken pieces
on the hot oil, do not move until browned, then turn over to other side using tongs.
Remove from pan when browned.
3. Add the garlic and sauté until golden brown, about 4 minutes. Add the wine and
the sprigs of thyme. Bring to a boil. Add the chicken pieces, skin-side-up. Reduce the
heat to medium low.
4. Cover the pan and simmer until the chicken is cooked through, about 20-25
minutes.
5. Season to taste with salt and pepper. Transfer chicken pieces to a platter; spoon
garlic sauce over the chicken.
Garlic Chicken with White Wine Sauce
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
695.44 54.63g 46.36g 2.06g
Ingredients
Preparation
1 7 lb. bone-in pork leg half (fresh ham)
2 Tbsp. fresh rosemary, chopped
2 Tbsp. fresh sage
1 Tbsp. pepper
1 Tbsp. salt
1/4 cup olive oil
1/4 cup whole cloves
1. Preheat oven to 350°. Slice away tough outer skin from ham. Carefully score fat in
a diamond pattern: Slice through fat, being careful not to cut through meat, with a
sharp knife on a diagonal going from front to back and then across from side to side.
2. Combine rosemary and next 4 ingredients in a small bowl; mix thoroughly to make
a liquid paste. Rub mixture over the outside of ham, including slits and crevices; stick
whole cloves in the center of the diamonds.
3. Place ham, cut side down, in oven bag in large roasting pan. Roast at 350° for 2
hours. Carefully cut bag at the top for steam to escape; roll bag down around the
bottom of the ham so ham will brown. Roast 35 more minutes or until the internal
temperature reaches 150° to 155°. Remove ham, and let rest, loosely tented with foil, at
least 30 minutes before slicing. The ham will continue to cook another 5° to 10°.
Ham with Cloves
(12 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
220.08 10.22g 27.82g 3.05g
Ingredients
Preparation
4 lb. pork shoulder
1 Tbsp. salt
1 Tbsp. pepper
1 Tbsp. garlic powder
1 Tbsp. onion powder
1 Tbsp. chili powder
1 Tbsp. smoked paprika
1 cup chicken broth
1. Place all of the seasonings in a small bowl and mix well to make the spice rub.
Massage the spice rub all over the meat. You may have some left over if you have a
smaller cut of meat.
2. If you have the time, wrap and refrigerate the meat for 3 hours or as long as 24 to
let the rub set in. If you are planning ahead, I recommend letting the rub set in. If you
don’t have the time, just season the pork and start cooking.
3. Place the pork into the slow cooker and pour the chicken broth in. Cook on low for
8-10 hours.
4. Remove the pork from the crock pot and place it on a cutting board. Shred with
two forks or tongs and serve. You can spoon some of the juices from the slow cooker
on to the pork for serving.
Slow Cooker Pulled Pork
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
141.01 9.77g 10.19g 3.21g
Ingredients
Preparation
1/2 tsp. apple cider vinegar
1 tsp. water
1 tsp. dijon mustard
2 Tbsp. olive oil
1/2 lb. scallops
4 cups spinach leaves
4 slices turkey bacon
1. Beat 1 tablespoon oil, mustard, vinegar and water with whisk until blended. Wrap
bacon around scallops; secure with toothpicks.
2. Heat remaining oil in large nonstick skillet on medium-high heat. Add scallops;
cook 1 to 2 min. on each side or until scallops are opaque. Remove from skillet; cover
to keep warm.
3. Add spinach to skillet, cook 1 to 2 minutes or just until spinach starts to wilt, stirring
occasionally. Place spinach on 4 salad plates. Remove and discard toothpicks from
scallops; place 2 scallops on each plate. Drizzle with dressing.
Turkey Bacon Wrapped Scallops
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
302.63 27.09g 12.68g 2.65g
Ingredients
Preparation
16 cubes swiss cheese
1/4 cup grated parmesan
1/4 cup sour cream
1 egg
1/4 tsp. paprika
1 Tbsp. dried parsley
1/4 cup mayonnaise
1 cup vegetable oil
1 pound ground chicken
1/3 cup almond flour
1/3 cup coconut flour
1/4 tsp. pepper
4 slices deli ham
1 tsp. dijon mustard
2 Tbsp. dill pickle, minced
1/2 tsp. garlic powder
1/2 tsp. salt
1. Combine chicken, egg, almond flour, parmesan, salt, pepper, paprika, garlic powder,
dried parsley and chopped ham in a medium sized bowl. Mix all ingredients well and
form 16 balls.
2. Press a square of cheese into the center of each ball, reforming the meat evenly
around the cheese to ensure it is sealed.
3. Combine the coconut flour, salt & paprika in a medium sized bowl. Whisk the egg
in a separate bowl.
4. Heat oil to 350 degrees. While the oil is heating, dip the each meatball into the egg
and then the coconut flour mixture until evenly coated. Fry the meatballs about 3
minutes on each side. Remove from the oil and place on a paper towel lined plate.
5. Combine the mayonnaise, sour cream, dill pickle and mustard in a small bowl.
Serve on the side of the meatballs.
Chicken Cordon Bleu Meatballs
(16 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
59.23 4.46g 3.31g 1.41g
Ingredients
Preparation
8 hard-boiled eggs
1/3 cup mayonnaise
2 Tbsp. finely chopped parsley
2 Tbsp. finely chopped marjoram leaves
2 Tbsp. finely chopped chives
1/2 tsp. garlic pepper
1/2 cup olives, chopped
8 ripe olives, pitted & halved
1. Cut peeled eggs lengthwise in half with rippled vegetable cutter or sharp knife.
Carefully remove yolks and place in small bowl; mash with fork. Reserve egg white
halves.
2. Mix mashed yolks, mayonnaise, chopped herbs, garlic pepper and chopped
olives. Carefully spoon mixture into egg white halves, mounding lightly. Cut whole
pitted olives into slices; top each egg half with half an olive. Garnish with small
herb sprig or leaves.
Olive & Herb Deviled Eggs
(16 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
177.06 13.49g 5.36g 12.45g
Ingredients
Preparation
4 cups raw riced cauliflower
1 cup finely chopped kale
1 cup butternut squash, cubed
1/2 cup raw sunflower seeds
3 Tbsp. olive oil
1 tsp. salt
1/2 tsp. black pepper
Dressing:
3 Tbsp. olive oil
2 Tbsp. lemon juice
1 clove garlic, minced
1 tsp. salt
1/4 tsp. black pepper
1. Preheat the oven to 400 degrees. Place the
cauliflower, kale, squash, and sunflower seeds on
a baking sheet. Drizzle with olive oil and sprinkle
with salt and pepper. Roast for 30 minutes, or until
the squash is fork tender. Remove from the oven
and cool for 10 minutes.
2. Whisk the dressing ingredients together until
well blended.
3. Place all of the roasted ingredients in a medium-sized bowl, along with the
herbs and lemon zest. Pour the dressing over the top and stir well.
4. Serve immediately if a warm dish is desired, or chill overnight and serve cold.
Store in an airtight container in the refrigerator for up to 5 days.
Cauliflower Cous Cous Salad
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
257.47 22.86g 10.69g 1.62g
Ingredients
Preparation
1 lb. spicy italian sausage, ground
9 slices bacon
2 Tbsp. minced garlic
2 Tbsp. onion, diced
1 Tbsp. dried oregano
1 tsp. olive
1. Preheat the oven to 375 degrees. Prepare
a standard muffin pan by greasing the
wells with olive oil.
2. Combine the italian sausage, garlic, onion and oregano together in a large
mixing bowl.
3. Roll the mixture into 9 equal balls with your hands and place on a plate.
4. Wrap each ball with a slice of bacon then place each one in a muffin well.
5. Bake for 30 minutes then cook under a broiler on high for 5 minutes until the
bacon gets crispy. Enjoy immediately!
Bacon Sausage Meatballs
(9 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
104.76 7.56g 7.84g 1.58g
Ingredients
Preparation
3 Tbsp. hazelnuts
2 cloves garlic, smashed
1 lb. large shrimp, shelled and deveined
1/4 cup lemon juice
salt and pepper
1/4 cup hazelnut oil
2 Tbsp. olive oil
2 Tbsp. finely chopped basil
2 Tbsp. chopped celery leaves
2 scallion, thinly sliced
3 large belgian endives, leaves separated
1. Preheat the oven to 375 degreees. Toast the hazelnuts for about 10 minutes, or
until they are fragrant and browned. Transfer the hot nuts to a kitchen towel and
rub them together to remove the skins. Let the nuts cool completely, then coarsely
chop them.
2. Meanwhile, bring a medium saucepan of salted water to a boil with the
smashed garlic. Add the shrimp and cook until opaque, about 2 minutes. Drain
and let cool; discard the garlic.
3. In a large bowl, whisk the lemon juice with the minced garlic, 1/2 teaspoon of
salt and a generous pinch of pepper. Whisk in the hazelnut and olive oils, then stir
in the basil, celery leaves, scallion and 2 tablespoons of the chopped hazelnuts.
4. Coarsely chop the shrimp and add to the dressing. Season with salt and pepper
and toss to coat.
5. Arrange the endive leaves on a large platter and spoon the shrimp salad onto
them. Sprinkle with the remaining 1 tablespoon of hazelnuts and serve.
Hazelnut Shrimp in Endive Leaves
(36 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
106.1 8.41g 6.21g 1.56g
Ingredients
Preparation
1-4 ounce can of green chilis
1 cup red bell pepper, diced
4 oz. cream cheese
1 pound cheese
1. Combine all ingredients in a large
microwave-safe bowl, cover with plastic-
wrap, and heat on high power to melt, about 3 minutes. Stop and stir and continue to
heat in 30-second bursts until cheese has melted and the dip can be stirred smooth.
2. Serve immediately with vegetables, or your favorite crudites for dipping. Extra dip
may be stored in an airtight container in the refrigerator for up to 4 days and may be
gently reheated prior to serving.
Double Melted Cheese & Red Pepper Dip
(12 servings)

More Related Content

Similar to WEEKLY MEALS

mealplan.week23.pdf
mealplan.week23.pdfmealplan.week23.pdf
mealplan.week23.pdfDwightVillos
 
mealplan.week51.pdf
mealplan.week51.pdfmealplan.week51.pdf
mealplan.week51.pdfDwightVillos
 
mealplan.week9.pdf
mealplan.week9.pdfmealplan.week9.pdf
mealplan.week9.pdfDwightVillos
 
mealplan.week35.pdf
mealplan.week35.pdfmealplan.week35.pdf
mealplan.week35.pdfDwightVillos
 
mealplan.week42.pdf
mealplan.week42.pdfmealplan.week42.pdf
mealplan.week42.pdfDwightVillos
 
mealplan.week4.pdf
mealplan.week4.pdfmealplan.week4.pdf
mealplan.week4.pdfDwightVillos
 
mealplan.week30.pdf
mealplan.week30.pdfmealplan.week30.pdf
mealplan.week30.pdfDwightVillos
 
mealplan.week25.pdf
mealplan.week25.pdfmealplan.week25.pdf
mealplan.week25.pdfDwightVillos
 
mealplan.week16.pdf
mealplan.week16.pdfmealplan.week16.pdf
mealplan.week16.pdfDwightVillos
 
mealplan.week37.pdf
mealplan.week37.pdfmealplan.week37.pdf
mealplan.week37.pdfDwightVillos
 
mealplan.week50.pdf
mealplan.week50.pdfmealplan.week50.pdf
mealplan.week50.pdfDwightVillos
 
mealplan.week2.pdf
mealplan.week2.pdfmealplan.week2.pdf
mealplan.week2.pdfDwightVillos
 
mealplan.week21.pdf
mealplan.week21.pdfmealplan.week21.pdf
mealplan.week21.pdfDwightVillos
 
mealplan.week27.pdf
mealplan.week27.pdfmealplan.week27.pdf
mealplan.week27.pdfDwightVillos
 
mealplan.week6.pdf
mealplan.week6.pdfmealplan.week6.pdf
mealplan.week6.pdfDwightVillos
 
mealplan.week46.pdf
mealplan.week46.pdfmealplan.week46.pdf
mealplan.week46.pdfDwightVillos
 
mealplan.week48.pdf
mealplan.week48.pdfmealplan.week48.pdf
mealplan.week48.pdfDwightVillos
 
mealplan.week18.pdf
mealplan.week18.pdfmealplan.week18.pdf
mealplan.week18.pdfDwightVillos
 
mealplan.week40.pdf
mealplan.week40.pdfmealplan.week40.pdf
mealplan.week40.pdfDwightVillos
 
mealplan.week19.pdf
mealplan.week19.pdfmealplan.week19.pdf
mealplan.week19.pdfDwightVillos
 

Similar to WEEKLY MEALS (20)

mealplan.week23.pdf
mealplan.week23.pdfmealplan.week23.pdf
mealplan.week23.pdf
 
mealplan.week51.pdf
mealplan.week51.pdfmealplan.week51.pdf
mealplan.week51.pdf
 
mealplan.week9.pdf
mealplan.week9.pdfmealplan.week9.pdf
mealplan.week9.pdf
 
mealplan.week35.pdf
mealplan.week35.pdfmealplan.week35.pdf
mealplan.week35.pdf
 
mealplan.week42.pdf
mealplan.week42.pdfmealplan.week42.pdf
mealplan.week42.pdf
 
mealplan.week4.pdf
mealplan.week4.pdfmealplan.week4.pdf
mealplan.week4.pdf
 
mealplan.week30.pdf
mealplan.week30.pdfmealplan.week30.pdf
mealplan.week30.pdf
 
mealplan.week25.pdf
mealplan.week25.pdfmealplan.week25.pdf
mealplan.week25.pdf
 
mealplan.week16.pdf
mealplan.week16.pdfmealplan.week16.pdf
mealplan.week16.pdf
 
mealplan.week37.pdf
mealplan.week37.pdfmealplan.week37.pdf
mealplan.week37.pdf
 
mealplan.week50.pdf
mealplan.week50.pdfmealplan.week50.pdf
mealplan.week50.pdf
 
mealplan.week2.pdf
mealplan.week2.pdfmealplan.week2.pdf
mealplan.week2.pdf
 
mealplan.week21.pdf
mealplan.week21.pdfmealplan.week21.pdf
mealplan.week21.pdf
 
mealplan.week27.pdf
mealplan.week27.pdfmealplan.week27.pdf
mealplan.week27.pdf
 
mealplan.week6.pdf
mealplan.week6.pdfmealplan.week6.pdf
mealplan.week6.pdf
 
mealplan.week46.pdf
mealplan.week46.pdfmealplan.week46.pdf
mealplan.week46.pdf
 
mealplan.week48.pdf
mealplan.week48.pdfmealplan.week48.pdf
mealplan.week48.pdf
 
mealplan.week18.pdf
mealplan.week18.pdfmealplan.week18.pdf
mealplan.week18.pdf
 
mealplan.week40.pdf
mealplan.week40.pdfmealplan.week40.pdf
mealplan.week40.pdf
 
mealplan.week19.pdf
mealplan.week19.pdfmealplan.week19.pdf
mealplan.week19.pdf
 

More from DwightVillos

mealplan.week17.pdf
mealplan.week17.pdfmealplan.week17.pdf
mealplan.week17.pdfDwightVillos
 
mealplan.week24.pdf
mealplan.week24.pdfmealplan.week24.pdf
mealplan.week24.pdfDwightVillos
 
mealplan.week34.pdf
mealplan.week34.pdfmealplan.week34.pdf
mealplan.week34.pdfDwightVillos
 
mealplan.week26.pdf
mealplan.week26.pdfmealplan.week26.pdf
mealplan.week26.pdfDwightVillos
 
mealplan.week49.pdf
mealplan.week49.pdfmealplan.week49.pdf
mealplan.week49.pdfDwightVillos
 
mealplan.week39.pdf
mealplan.week39.pdfmealplan.week39.pdf
mealplan.week39.pdfDwightVillos
 
mealplan.week43.pdf
mealplan.week43.pdfmealplan.week43.pdf
mealplan.week43.pdfDwightVillos
 
mealplan.week15.pdf
mealplan.week15.pdfmealplan.week15.pdf
mealplan.week15.pdfDwightVillos
 
mealplan.week29.pdf
mealplan.week29.pdfmealplan.week29.pdf
mealplan.week29.pdfDwightVillos
 
mealplan.week8.pdf
mealplan.week8.pdfmealplan.week8.pdf
mealplan.week8.pdfDwightVillos
 
mealplan.week13.pdf
mealplan.week13.pdfmealplan.week13.pdf
mealplan.week13.pdfDwightVillos
 
mealplan.week44.pdf
mealplan.week44.pdfmealplan.week44.pdf
mealplan.week44.pdfDwightVillos
 
mealplan.week28.pdf
mealplan.week28.pdfmealplan.week28.pdf
mealplan.week28.pdfDwightVillos
 
mealplan.week33.pdf
mealplan.week33.pdfmealplan.week33.pdf
mealplan.week33.pdfDwightVillos
 

More from DwightVillos (14)

mealplan.week17.pdf
mealplan.week17.pdfmealplan.week17.pdf
mealplan.week17.pdf
 
mealplan.week24.pdf
mealplan.week24.pdfmealplan.week24.pdf
mealplan.week24.pdf
 
mealplan.week34.pdf
mealplan.week34.pdfmealplan.week34.pdf
mealplan.week34.pdf
 
mealplan.week26.pdf
mealplan.week26.pdfmealplan.week26.pdf
mealplan.week26.pdf
 
mealplan.week49.pdf
mealplan.week49.pdfmealplan.week49.pdf
mealplan.week49.pdf
 
mealplan.week39.pdf
mealplan.week39.pdfmealplan.week39.pdf
mealplan.week39.pdf
 
mealplan.week43.pdf
mealplan.week43.pdfmealplan.week43.pdf
mealplan.week43.pdf
 
mealplan.week15.pdf
mealplan.week15.pdfmealplan.week15.pdf
mealplan.week15.pdf
 
mealplan.week29.pdf
mealplan.week29.pdfmealplan.week29.pdf
mealplan.week29.pdf
 
mealplan.week8.pdf
mealplan.week8.pdfmealplan.week8.pdf
mealplan.week8.pdf
 
mealplan.week13.pdf
mealplan.week13.pdfmealplan.week13.pdf
mealplan.week13.pdf
 
mealplan.week44.pdf
mealplan.week44.pdfmealplan.week44.pdf
mealplan.week44.pdf
 
mealplan.week28.pdf
mealplan.week28.pdfmealplan.week28.pdf
mealplan.week28.pdf
 
mealplan.week33.pdf
mealplan.week33.pdfmealplan.week33.pdf
mealplan.week33.pdf
 

WEEKLY MEALS

  • 1. WEEK 38 RECIPES BREAKFAST LUNCH SNACKS DINNER crustless quiche caprese chili collard wraps turkey bacon wrapped scallops szechuan noodles butternut breakfast meatballs broccoli & cauliflower salad chicken cordon bleu meatballs cumin-rubbed rib eye steaks coconut flour pancakes cobb salad olive & herb deviled eggs chili lime shrimp sweet fennel sausage salmon summer salad cauliflower cous cous salad ribeye tagliata savory breakfast casserole frisee salad bacon sausage meatballs garlic chicken with white wine sauce keto frittata greek chicken spinach salad hazelnut shrimp in endive cups ham with cloves sheet pan breakfast green goddess bacon salad double melted cheese & red pepper dip slow cooker pulled pork
  • 2. CALORIES FAT PROTEIN CARBOHYDRATES 218.05 13.34g 16.15g 9.01g Ingredients Preparation 1 1/2 cup grape tomatoes, halved 1/2 cup basil, chopped 4 cloves garlic, minced 10 eggs 1/2 cup unsweetened almond milk 3/4 tsp. sea salt 1/4 tsp. black pepper 6 oz fresh mozzarella cheese, cubed 1. Preheat the oven to 350 degrees. 2. Combine the tomatoes, basil, garlic, and 2/3 of the mozzarella pieces in a bowl. Transfer the mixture to the bottom a 9 inch round glass or ceramic pan. 3. Whisk together the eggs, milk, sea salt, and black pepper. Pour the egg mixture into the pan over the tomatoes and basil. Bake for 40-45 minutes, until starting to set, but still jiggly and a little runny. 4. Dot the remaining mozzarella pieces on top of the partially baked quiche. Bake until golden and completely set, about 20-25 minutes. 5. If there is any liquid near the edges from the tomatoes, drain before serving. Garnish with additional fresh basil ribbons. Crustless Quiche Caprese (4 servings)
  • 3. CALORIES FAT PROTEIN CARBOHYDRATES 472.17 37.97g 24.73g 9.61g Ingredients Preparation 1/2 butternut squash 1 cup mushrooms 1/2 onion 2 lbs. ground breakfast sausage 1 sprig rosemary, diced finely 1 tsp. smoked paprika 1 tsp. cinnamon 1. Preheat oven to 375 degrees and line a large baking sheet with parchment paper. 2. Cut up the butternut squash into large cubes. Using the chopping attachment of a food processor, chop the squash into small bits. Remove from food processor and place in a large bowl. Chop onion and mushrooms into bits also and place in the bowl with the squash. 3. Add sausage, rosemary, paprika and cinnamon to the bowl. Use your hands to combine all of the ingredients until everything is mixed well. 4. Form the mixture into golf ball sized balls and place them on the lined baking sheet. Bake in the oven for 40 minutes. Remove, allow to cool for a few minutes, and serve. Butternut Breakfast Meatballs (30 servings)
  • 4. CALORIES FAT PROTEIN CARBOHYDRATES 107 8.09g 3.85g 8g Ingredients Preparation 1 tsp. vanilla extract 3 eggs 2 Tbsp. olive oil 1 tsp. baking powder 2 Tbsp. Lakanto maple syrup 1/4 cup coconut flour 1/4 tsp. salt 1. In a large bowl, combine the coconut flour, eggs, oil, maple syrup, baking powder, vanilla extract, and salt. Use a whisk to stir it all together, breaking up any clumps. 2. In a greased skillet over medium-low heat, add 3 tablespoons of the pancake batter and allow it to cook until bubbles start to form in the middle of the pancake, about 4 to 5 minutes. Flip the pancake and let it cook on the other side, about 4 more minutes, or until both sides are golden. Don’t be tempted to increase the heat to speed up the cooking time, or the outsides of the pancake might burn before the inside is cooked through and fluffy. 3. Repeat with the remaining batter, making roughly 6 small pancakes (about 5-inches in diameter). Serve warm with your favorite toppings. Leftover pancakes can be stored in an airtight container in the fridge for up to 3 days. Coconut Flour Pancakes (6 servings)
  • 5. CALORIES FAT PROTEIN CARBOHYDRATES 270.51 22.5g 13.4g 3.37g Ingredients Preparation 2 Tbsp. butter 1 tsp. fennel seeds 1 Tbsp. olive oil 1 lb. ground pork 1 medium fennel bulb, thinly sliced 1 tsp. thyme 3 cloves roasted garlic, minced 1 tsp. salt 1/2 tsp. black pepper 1. Heat a dry pan over medium heat. Add the fennel seeds and keep a close eye on them. When they begin to brown, stir to avoid burning and remove from heat. Set aside. 2. In a heavy skillet, heat half the olive oil and all of the butter over medium-high heat. Add the raw fennel slices and saute for about 10 minutes, until the fennel starts to caramelize. Remove from the pan and roughly chop. 3. Add the pork, fennel, thyme, roasted garlic, toasted fennel seeds, balsamic vinegar, salt and pepper to a bowl and mix to combine. Form into 6 even patties. 4. Heat the remaining olive oil in a heavy pan. Once the oil starts to shimmer, add the sausage patties. Cover the pan and cook for 4 to 5 minutes. Flip the patties with tongs and replace the cover. Cook for another 4 to 5 minutes or until fully cooked. Sweet Fennel Sausage (6 servings)
  • 6. CALORIES FAT PROTEIN CARBOHYDRATES 377.92 25.67g 23.85g 9.89g Ingredients Preparation 12 eggs, whisked 1 lb chorizo, cooked and crumbled 1 sweet potato, shredded 1/2 yellow onion, diced 2 Tbsp. hot sauce 1 tsp. garlic powder 1 tsp. onion powder 1 tsp. salt 1 tsp. pepper 1. Preheat your oven to 375 degrees. 2. Add the cooked chorizo, onion, and sweet potato to the bowl with the whisked eggs. Then add the rest of your ingredients and mix all together. 3. Grease an 8×8 baking dish and add your egg mixture to it. 4. Cook for 25-30 minutes until the eggs are fully set. Let sit for 10+ minutes before slicing and serving. Savory Breakfast Casserole (6 servings)
  • 7. CALORIES FAT PROTEIN CARBOHYDRATES 388.19 28.22g 28.17g 5.54g Ingredients Preparation 12 oz. Jones Dairy Farm No Sugar All Natural Pork Sausage Roll 1 cup mushrooms, sliced 3 cups broccoli, roughly chopped 1 cup shredded parmesan 12 eggs 1 cup almond milk 1/2 tsp sea salt 1/2 tsp ground pepper 1. Preheat oven to 350° Fahrenheit. Heat an oven-safe skillet over medium heat and add sausage. Break the sausage into bits and cook, stirring occasionally, until the sausage is mostly cooked, about 6-7 minutes. 2. Crack eggs into a bowl and mix with the almond milk (or cream), salt and pepper. 3. When the sausage is mostly cooked, add in the mushrooms and broccoli. Cook, stirring occasionally, for another 2-3 minutes until the sausage is fully cooked and the vegetables start to soften. 4. Pour the egg mixture into the pan. Let it cook for 2-3 minutes, until the bottom has cooked slightly. 5. Top with cheese. Place the frittata in the oven to bake for 25-30 minutes, or until the eggs are set in the middle. You can switch the oven to broil at the end for a couple minutes to brown the top a bit. Remove from the oven, cut into pieces and serve. Keto Frittata (6 servings)
  • 8. CALORIES FAT PROTEIN CARBOHYDRATES 321.47 25.85g 15.21g 7g Ingredients Preparation 12 oz. radishes, quartered 1/2 lb. brussels sprouts, quartered 6 slices bacon, chopped 6 oz. breakfast sausage links, sliced 1/4 cup chopped onion 1/2 tsp. garlic powder salt and pepper 2 Tbsp. butter, melted 6 large eggs 1. Preheat the oven to 400 degrees and lightly grease a rimmed baking sheet. 2. Spread the radish, Brussels sprouts, bacon, sausage, and onion on the pan. Sprinkle with the garlic powder, and a ittle salt and pepper. Drizzle with the butter or oil, and toss to combine. Spread out into an even layer. 3. Bake 15 to 20 minutes, until the radishes and sprouts are becoming tender. Remove from the oven and make 6 wells for the eggs. Crack the eggs into the wells (break the yolks if you prefer it). 4. Return the pan to the oven and bake another 5 to 10 minutes, until the eggs are set to your liking. Season to taste with additional salt and pepper. Sheet Pan Breakfast (6 servings)
  • 9. CALORIES FAT PROTEIN CARBOHYDRATES 413.22 29.87g 30.16g 8.2g Ingredients Preparation 1/2 Tbsp. olive oil 2 stalks celery, chopped 2 pounds ground beef 1 Tbsp. chili powder 2 tsp. garlic powder 1 Tbsp. cumin 1 tsp. salt 1 tsp. pepper 1 Tbsp. cumin 15 oz. tomato sauce 2 cups beef bone broth 6 collard leaves 1. Heat the olive oil in a large pot over medium heat. Once heated, add the chopped celery and sauté it in the oil until it softens (3-4 minutes), then set the celery aside. 2. Once the celery has been removed, add the ground beef and spices to the pot and allow the beef to cook through. Then, lower the heat to medium-low and add the can of tomato sauce and beef bone broth to the cooked beef. 3. Allow the pot to simmer for 10 minutes, covered, and stirring every minute. 4. Add in the celery once the 10 minutes of simmering are up, then season with more salt & pepper to taste before separating into 6 equal servings into each collard green leaf. 5. Serve the leftover chili that doesn’t fit in the green on the side. Chili Collard Wraps (6 servings)
  • 10. CALORIES FAT PROTEIN CARBOHYDRATES 248.58 20.81g 6.39g 12.69g Ingredients Preparation juice of 1/2 a lemon 1 tsp. mustard 1 head of cauliflower, cut into florets 1 head of broccoli, cut into florets 1/2 red onion, diced 1/2 cup olive oil 1 clove garlic, minced 1 egg 1/4 tsp. salt 1/4 tsp. paprika 6 slices of bacon, cooked & crumbled 1. Make the dressing by mixing the olive oil, minced garlic, egg, salt & paprika together with an immersion blender until it forms a thicky, mayonnaise-like consistency. 2. Add the remaining ingredients to a large mixing bowl. Add the dressing to the bowl and toss to make sure all the ingredients are well coated. 3. Serve immediately or keep covered in the refrigerator for up to 2 days. Broccoli & Cauliflower Salad (6 servings)
  • 11. CALORIES FAT PROTEIN CARBOHYDRATES 586.88 47.27g 28.88g 13.6g Ingredients Preparation 1 1/2 oz. avocado, sliced 1 oz. bleu cheese or feta crumbles 1 hard-boiled egg, diced 2 1/2 oz. arugula 1/2 green onion, sliced 1 oz. radish, sliced 2 1/2 slices bacon, cooked & crumbled 2 oz. grilled chicken 1 oz. bell pepper 1 Tbsp. olive oil 2 Tbsp. lemon juice 1 Tbsp. apple cider vinegar 1. In a small bowl, whisk together olive oil, lemon juice and apple cider vinegar. 2. Toss remaining ingredients together in a large bowl. Add the dressing and toss to fully combine. Cobb Salad (1 serving)
  • 12. CALORIES FAT PROTEIN CARBOHYDRATES 418.2 33.34g 23.73g 5.99g Ingredients Preparation 8 cups salad greens 1 lb. salmon fillet, poached & flaked into pieces 1/2 cup fresh blueberries 2 Tbsp. lemon juice ½ cup olive oil 2 Tbsp. white wine vinegar Salt and pepper, to taste 1 Tbsp. fresh chives lemon zest to garnish 1. Divide salad greens on four salad plates. Sprinkle on the salmon, blueberries and lemon zest. 2. Place the lemon juice, oil, and vinegar in a jar or blender and shake or blend until emulsified. Whisk in the chives and add salt and pepper, to taste. Drizzle the dressing over each salad or serve on the side. Summer Salmon Salad (4 servings)
  • 13. CALORIES FAT PROTEIN CARBOHYDRATES 269.36 21.87g 12.74g 4.35g Ingredients Preparation 4 pieces thick-cut bacon, diced 2 Tbsp. shallots, minced Extra-virgin olive oil, as needed 1/4 cup apple cider vinegar 2 tsp. dijon mustard 1/4 tsp. salt 1/4 tsp. black pepper 4 eggs 8 cups frisee lettuce 2 Tbsp. fresh chives, minced 1. In a medium skillet over medium heat, saute the bacon until crisp. Use a slotted spoon to transfer the bacon to a paper towel-lined plate. Turn the heat off and whisk the shallots into the bacon grease. There should be about 1/4 cup of bacon grease; if it’s shy of that amount, add some extra-virgin olive oil. 2. In a small bowl, whisk the vinegar and Dijon until emulsified. Add in the bacon grease mixture and whisk. Whisk in the salt and pepper. 3. To poach the eggs: Fill a nonstick skillet with about 2 inches of water and bring it to the barest simmer over medium heat; add a little vinegar if using. Crack the eggs, slipping them gently into the water one at a time, and cook until the whites are set but the yolks are still runny, 3 to 4 minutes. Using a slotted spoon, gently scoop the eggs from the water and blot dry with a paper towel. 4. In a large salad bowl, toss the frisee with the dressing and bacon. Divide the lettuce among 4 serving bowls and top each with an egg and a sprinkle of chives. Frisee Salad (4 servings)
  • 14. CALORIES FAT PROTEIN CARBOHYDRATES 541.22 43.1g 28.57g 13.18g Ingredients Preparation 1 lb. boneless skinless chicken breasts 2 Tbsp. avocado oil, or olive oil 2 Tbsp. fresh lemon juice 2 tsp. dried oregano 2 tsp. dried basil 2 tsp. dried parsley 1 tsp. dried rosemary 1/2 tsp. sea salt 5 oz. baby spinach 1/3 cup red onion, thinly sliced 1 cup cherry tomatoes, halved 1/2 cucumber, thinly sliced 1 avocado, sliced 1/4 cup pine nuts, toasted Dressing: 1/2 cup avocado oil, or olive oil 1/4 cup cider vinegar 2 Tbsp. lemon juice 1 clove garlic, minced 1 Tbsp. dried oregano 1/2 tsp. ground cumin 1/2 tsp. dried thyme 1/2 tsp. sea salt 1. Place chicken in a sealable bag or container along with oil, lemon juice, herbs, and sea salt. Seal the bag and move everything around until well-coated. Marinate 15 minutes or up to 8 hours. 2. When you’re ready to bake the chicken, preheat the oven to 350 degrees and place chicken in a casserole dish. Bake on the center rack of the preheated oven 25 to 30 minutes, or until chicken is cooked through. 3. Add all ingredients to a small blender and blend until well-combined and creamy. Use immediately or store in a sealed jar in the refrigerator for up to 2 weeks. 4. Transfer chicken to a cutting board and allow it to rest 10 minutes before slicing. 5. Divide the spinach, cherry tomatoes, red onion, cucumber, avocado, and pine nuts among 4 large salad bowls. Top with herby roast chicken and enjoy! Greek Chicken Spinach Salad (4 servings)
  • 15. CALORIES FAT PROTEIN CARBOHYDRATES 397.14 32.57g 18.38g 7.11g Ingredients Preparation 1 cup baby spinach 2 slices bacon, cooked & crumbled 1 hard boiled eggs, sliced 1/2 cup cooked chicken, shredded 1/4 red bell pepper, diced 2 green onions, sliced 2 Tbsp. green goddess salad dressing (Primal Kitchen has a good one) 1. Toss all ingredients together and enjoy! Green Goddess Bacon Salad (1 serving)
  • 16. CALORIES FAT PROTEIN CARBOHYDRATES 682.36 49.1g 36.5g 21.71g Ingredients Preparation 2 Tbsp. sesame oil 1 red onion, thinly sliced 4 cloves garlic, minced 1 lb. ground beef sea salt and pepper 4 baby bok choy, quartered lengthwise 4 green onions, sliced 2-3 zucchini, spiralized into thick noodles Sauce: 1/4 cup coconut aminos 2 Tbsp. rice vinegar 2 tsp. sesame seeds 1 tsp. red curry paste 1/2 tsp. red pepper flakes 1. Whisk sauce ingredients in a small bowl or jar and set aside. 2. Heat a large skillet over medium heat and add sesame oil. Once hot, add onion and cook until it starts to soften, about 3-4 minutes. Add garlic and cook for another 1-2 minutes until fragrant. 3. Add ground beef, break up and cook, stirring occasionally until browned, about 7-8 minutes. 4. Once beef is done, add sauce, green onion, bok choy and zucchini to pan. Stir to coat everything in sauce and continue to cook for another 2-3 minutes until noodles and bok choy begin to soften. 5. Remove from heat and serve. Top with extra green onion, sesame seeds and red pepper flakes as desired. Szechuan Noodles (5 servings)
  • 17. CALORIES FAT PROTEIN CARBOHYDRATES 663.4 48.2g 48.44g 12.37g Ingredients Preparation 1 avocado, diced 3 Tbsp. fresh cilantro, chopped 1 large shallot, finely chopped 1 garlic clove, minced 1 serrano chili, minced 1 1/2 tsp. fresh lime juice 1 tsp. ground cumin 1 tsp. ground coriander 1 cup tomatoes, diced 1 medium cucumbe, diced 4 rib-eye steaks (each about 3/4 to 1 inch thick) 8 tsp. plus 2 Tbsp. olive oil 4 tsp. ground cumin 1. Mix first 8 ingredients in medium bowl and mash. Transfer half of avocado mixture to another medium bowl. Add tomatoes to first medium bowl and cucumber to second bowl. Season salsas to taste with salt and pepper. 2. Rub each steak all over with 2 teaspoons olive oil. Sprinkle each side of each steak with 1/2 teaspoon ground cumin; rub in to adhere. Sprinkle steaks with salt and pepper. 3. Heat 1 tablespoon oil in each of 2 heavy large skillets over high heat. Add 2 steaks to each skillet; cook until deep brown, about 2 minutes per side. Reduce heat to medium; cook steaks to desired doneness, about 2 minutes longer per side for medium-rare. 4. Transfer to plates. Serve with tomato-avocado salsa and cucumber-avocado salsa. Cumin-Rubbed Ribeye Steaks (4 servings)
  • 18. CALORIES FAT PROTEIN CARBOHYDRATES 286.1 19.38g 24.05g 4.22g Ingredients Preparation 1 tsp. chili powder 1/2 avocado 1/2 tsp. salt 2/3 cup cilantro juice of 1 lime 1/4 cup olive oil 1 lb. shrimp Marinade: 1/4 tsp. pepper 1/2 tsp. cumin 1/4 tsp. red pepper flakes 1/2 tsp. salt 1/2 tsp. smoked paprika 3 Tbsp. olive oil 2 cloves garlic, minced 1. In a small bowl, whisk together the marinade ingredients. Place the shrimp in a shallow bowl or zip-top bag and pour the marinade over the shrimp, tossing to coat. Set aside to marinate while you prep the sauce. 2. Combine the avocado, chili powder, salt, cilantro, lime juice and 1/4 cup of olive oil in a blender. Blend until smooth. Refrigerate until you are ready to serve. 3. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the shrimp, cooking for 2-3 minutes per side, until the shrimp is fully cooked. 4. Serve shrimp drizzled with the sauce. Serve over greens as a salad, over rice or cauliflower rice or in taco shells! Chili Lime Shrimp (4 servings)
  • 19. CALORIES FAT PROTEIN CARBOHYDRATES 386.6 30.31g 23.71g 5.29g Ingredients Preparation 2 cloves garlic, minced 4 Tbsp. olive oil 5-6 sprigs flat leaf Italian parsley, finely chopped 1 sprig fresh rosemary, finely chopped salt, to taste black pepper, to taste 2 1/2 lb. ribeye steak 1. Preheat a charcoal or gas grill. Generously sprinkle sea salt and black pepper on both sides of the steaks. Grill for about 4-5 minutes on each side for rare steak, bearing in mind that after it is sliced, the meat will be briefly exposed to heat in the skillet. 2. Put the olive oil, garlic, parsley, and rosemary in a large skillet. Place over medium high heat and sauté until the garlic begins to sizzle, then lower the heat to low. While the garlic and herbs are sautéing, transfer the steaks to a cutting board and cut on a bias into 1/4” slices. 3. After you have turned the heat under the skillet down to low, add the sliced steak and toss until it is well coated. Serve at once. Ribeye Tagliata (4 servings)
  • 20. CALORIES FAT PROTEIN CARBOHYDRATES 703.93 47.13g 42.83g 12.65g Ingredients Preparation 3 lbs. bone-in, skin-on chicken thighs 2-3 whole heads of garlic, cloves separated & peeled olive oil 1 1/4 cups dry white wine 6 large sprigs of fresh thyme salt black pepper 1. Trim the chicken pieces of excess fat. Sprinkle them lightly with salt. Let sit at room temperature while you peel the garlic. 2. Heat 1 tablespoon of olive oil in a dutch oven (or a large thick-bottom pan with a tight fitting cover) on medium high heat. Working in batches, brown the chicken pieces on all sides, about 2 to 3 minutes per side. Lay the chicken pieces on the hot oil, do not move until browned, then turn over to other side using tongs. Remove from pan when browned. 3. Add the garlic and sauté until golden brown, about 4 minutes. Add the wine and the sprigs of thyme. Bring to a boil. Add the chicken pieces, skin-side-up. Reduce the heat to medium low. 4. Cover the pan and simmer until the chicken is cooked through, about 20-25 minutes. 5. Season to taste with salt and pepper. Transfer chicken pieces to a platter; spoon garlic sauce over the chicken. Garlic Chicken with White Wine Sauce (4 servings)
  • 21. CALORIES FAT PROTEIN CARBOHYDRATES 695.44 54.63g 46.36g 2.06g Ingredients Preparation 1 7 lb. bone-in pork leg half (fresh ham) 2 Tbsp. fresh rosemary, chopped 2 Tbsp. fresh sage 1 Tbsp. pepper 1 Tbsp. salt 1/4 cup olive oil 1/4 cup whole cloves 1. Preheat oven to 350°. Slice away tough outer skin from ham. Carefully score fat in a diamond pattern: Slice through fat, being careful not to cut through meat, with a sharp knife on a diagonal going from front to back and then across from side to side. 2. Combine rosemary and next 4 ingredients in a small bowl; mix thoroughly to make a liquid paste. Rub mixture over the outside of ham, including slits and crevices; stick whole cloves in the center of the diamonds. 3. Place ham, cut side down, in oven bag in large roasting pan. Roast at 350° for 2 hours. Carefully cut bag at the top for steam to escape; roll bag down around the bottom of the ham so ham will brown. Roast 35 more minutes or until the internal temperature reaches 150° to 155°. Remove ham, and let rest, loosely tented with foil, at least 30 minutes before slicing. The ham will continue to cook another 5° to 10°. Ham with Cloves (12 servings)
  • 22. CALORIES FAT PROTEIN CARBOHYDRATES 220.08 10.22g 27.82g 3.05g Ingredients Preparation 4 lb. pork shoulder 1 Tbsp. salt 1 Tbsp. pepper 1 Tbsp. garlic powder 1 Tbsp. onion powder 1 Tbsp. chili powder 1 Tbsp. smoked paprika 1 cup chicken broth 1. Place all of the seasonings in a small bowl and mix well to make the spice rub. Massage the spice rub all over the meat. You may have some left over if you have a smaller cut of meat. 2. If you have the time, wrap and refrigerate the meat for 3 hours or as long as 24 to let the rub set in. If you are planning ahead, I recommend letting the rub set in. If you don’t have the time, just season the pork and start cooking. 3. Place the pork into the slow cooker and pour the chicken broth in. Cook on low for 8-10 hours. 4. Remove the pork from the crock pot and place it on a cutting board. Shred with two forks or tongs and serve. You can spoon some of the juices from the slow cooker on to the pork for serving. Slow Cooker Pulled Pork (8 servings)
  • 23. CALORIES FAT PROTEIN CARBOHYDRATES 141.01 9.77g 10.19g 3.21g Ingredients Preparation 1/2 tsp. apple cider vinegar 1 tsp. water 1 tsp. dijon mustard 2 Tbsp. olive oil 1/2 lb. scallops 4 cups spinach leaves 4 slices turkey bacon 1. Beat 1 tablespoon oil, mustard, vinegar and water with whisk until blended. Wrap bacon around scallops; secure with toothpicks. 2. Heat remaining oil in large nonstick skillet on medium-high heat. Add scallops; cook 1 to 2 min. on each side or until scallops are opaque. Remove from skillet; cover to keep warm. 3. Add spinach to skillet, cook 1 to 2 minutes or just until spinach starts to wilt, stirring occasionally. Place spinach on 4 salad plates. Remove and discard toothpicks from scallops; place 2 scallops on each plate. Drizzle with dressing. Turkey Bacon Wrapped Scallops (4 servings)
  • 24. CALORIES FAT PROTEIN CARBOHYDRATES 302.63 27.09g 12.68g 2.65g Ingredients Preparation 16 cubes swiss cheese 1/4 cup grated parmesan 1/4 cup sour cream 1 egg 1/4 tsp. paprika 1 Tbsp. dried parsley 1/4 cup mayonnaise 1 cup vegetable oil 1 pound ground chicken 1/3 cup almond flour 1/3 cup coconut flour 1/4 tsp. pepper 4 slices deli ham 1 tsp. dijon mustard 2 Tbsp. dill pickle, minced 1/2 tsp. garlic powder 1/2 tsp. salt 1. Combine chicken, egg, almond flour, parmesan, salt, pepper, paprika, garlic powder, dried parsley and chopped ham in a medium sized bowl. Mix all ingredients well and form 16 balls. 2. Press a square of cheese into the center of each ball, reforming the meat evenly around the cheese to ensure it is sealed. 3. Combine the coconut flour, salt & paprika in a medium sized bowl. Whisk the egg in a separate bowl. 4. Heat oil to 350 degrees. While the oil is heating, dip the each meatball into the egg and then the coconut flour mixture until evenly coated. Fry the meatballs about 3 minutes on each side. Remove from the oil and place on a paper towel lined plate. 5. Combine the mayonnaise, sour cream, dill pickle and mustard in a small bowl. Serve on the side of the meatballs. Chicken Cordon Bleu Meatballs (16 servings)
  • 25. CALORIES FAT PROTEIN CARBOHYDRATES 59.23 4.46g 3.31g 1.41g Ingredients Preparation 8 hard-boiled eggs 1/3 cup mayonnaise 2 Tbsp. finely chopped parsley 2 Tbsp. finely chopped marjoram leaves 2 Tbsp. finely chopped chives 1/2 tsp. garlic pepper 1/2 cup olives, chopped 8 ripe olives, pitted & halved 1. Cut peeled eggs lengthwise in half with rippled vegetable cutter or sharp knife. Carefully remove yolks and place in small bowl; mash with fork. Reserve egg white halves. 2. Mix mashed yolks, mayonnaise, chopped herbs, garlic pepper and chopped olives. Carefully spoon mixture into egg white halves, mounding lightly. Cut whole pitted olives into slices; top each egg half with half an olive. Garnish with small herb sprig or leaves. Olive & Herb Deviled Eggs (16 servings)
  • 26. CALORIES FAT PROTEIN CARBOHYDRATES 177.06 13.49g 5.36g 12.45g Ingredients Preparation 4 cups raw riced cauliflower 1 cup finely chopped kale 1 cup butternut squash, cubed 1/2 cup raw sunflower seeds 3 Tbsp. olive oil 1 tsp. salt 1/2 tsp. black pepper Dressing: 3 Tbsp. olive oil 2 Tbsp. lemon juice 1 clove garlic, minced 1 tsp. salt 1/4 tsp. black pepper 1. Preheat the oven to 400 degrees. Place the cauliflower, kale, squash, and sunflower seeds on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast for 30 minutes, or until the squash is fork tender. Remove from the oven and cool for 10 minutes. 2. Whisk the dressing ingredients together until well blended. 3. Place all of the roasted ingredients in a medium-sized bowl, along with the herbs and lemon zest. Pour the dressing over the top and stir well. 4. Serve immediately if a warm dish is desired, or chill overnight and serve cold. Store in an airtight container in the refrigerator for up to 5 days. Cauliflower Cous Cous Salad (6 servings)
  • 27. CALORIES FAT PROTEIN CARBOHYDRATES 257.47 22.86g 10.69g 1.62g Ingredients Preparation 1 lb. spicy italian sausage, ground 9 slices bacon 2 Tbsp. minced garlic 2 Tbsp. onion, diced 1 Tbsp. dried oregano 1 tsp. olive 1. Preheat the oven to 375 degrees. Prepare a standard muffin pan by greasing the wells with olive oil. 2. Combine the italian sausage, garlic, onion and oregano together in a large mixing bowl. 3. Roll the mixture into 9 equal balls with your hands and place on a plate. 4. Wrap each ball with a slice of bacon then place each one in a muffin well. 5. Bake for 30 minutes then cook under a broiler on high for 5 minutes until the bacon gets crispy. Enjoy immediately! Bacon Sausage Meatballs (9 servings)
  • 28. CALORIES FAT PROTEIN CARBOHYDRATES 104.76 7.56g 7.84g 1.58g Ingredients Preparation 3 Tbsp. hazelnuts 2 cloves garlic, smashed 1 lb. large shrimp, shelled and deveined 1/4 cup lemon juice salt and pepper 1/4 cup hazelnut oil 2 Tbsp. olive oil 2 Tbsp. finely chopped basil 2 Tbsp. chopped celery leaves 2 scallion, thinly sliced 3 large belgian endives, leaves separated 1. Preheat the oven to 375 degreees. Toast the hazelnuts for about 10 minutes, or until they are fragrant and browned. Transfer the hot nuts to a kitchen towel and rub them together to remove the skins. Let the nuts cool completely, then coarsely chop them. 2. Meanwhile, bring a medium saucepan of salted water to a boil with the smashed garlic. Add the shrimp and cook until opaque, about 2 minutes. Drain and let cool; discard the garlic. 3. In a large bowl, whisk the lemon juice with the minced garlic, 1/2 teaspoon of salt and a generous pinch of pepper. Whisk in the hazelnut and olive oils, then stir in the basil, celery leaves, scallion and 2 tablespoons of the chopped hazelnuts. 4. Coarsely chop the shrimp and add to the dressing. Season with salt and pepper and toss to coat. 5. Arrange the endive leaves on a large platter and spoon the shrimp salad onto them. Sprinkle with the remaining 1 tablespoon of hazelnuts and serve. Hazelnut Shrimp in Endive Leaves (36 servings)
  • 29. CALORIES FAT PROTEIN CARBOHYDRATES 106.1 8.41g 6.21g 1.56g Ingredients Preparation 1-4 ounce can of green chilis 1 cup red bell pepper, diced 4 oz. cream cheese 1 pound cheese 1. Combine all ingredients in a large microwave-safe bowl, cover with plastic- wrap, and heat on high power to melt, about 3 minutes. Stop and stir and continue to heat in 30-second bursts until cheese has melted and the dip can be stirred smooth. 2. Serve immediately with vegetables, or your favorite crudites for dipping. Extra dip may be stored in an airtight container in the refrigerator for up to 4 days and may be gently reheated prior to serving. Double Melted Cheese & Red Pepper Dip (12 servings)