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WEEK 43 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERT
eggs in a frame zucchini boats
bacon cheddar
egg muffins
steak with
caramelized onions
& mushrooms
chocolate coconut
bark
cheddar & zucchini
scones
smoked salmon
platter
antipasto olives &
almonds
sausage stuffed
portabello
mushrooms
blueberry coconut
porridge
pesto egg salad
cheese & olive
plate
beef & broccoli
with almond butter
sauce
sun-dried tomato
& goat cheese
frittata muffins
bento with ham,
olives & hard-boiled
egg
pesto deviled eggs
italian chicken
skillet
cheesy cauliflower
hashbrowns
chicken & spinach
salad
roasted rosemary
almonds
cheesesteak lettuce
wraps
breakfast salad
roast beef &
monterey jack
bento
bell pepper
poppers
mediterranean
salmon
eggs & turkey
bacon
turkey & mozzarella
bento
garlic lemon
swordfish
CALORIES FAT PROTEIN CARBOHYDRATES
352.77 25.16g 27.29g 2g
Ingredients
Preparation
2 Tbsp. coconut oil
6 eggs
1/2 tsp. sea salt
1/2 tsp. onion powder
1 oz. egg white protein powder
For Keto Bun:
6 egg whites
1/4 cup egg white protein powder
1/2 tsp. onion powder
3 egg yolks
1. Preheat oven to 325 ̊ and line two baking sheets with parchment paper.
2. Using a handheld beater, whip the egg whites until very stiff and the peaks hold their shape, about
10 min. Using a rubber spatula, slowly fold in the protein powder and any desired seasonings.
3. In a small bowl, beat the egg yolks, then gently fold the yolks into the whites making sure the whites
don’t fall.
4. This can be baked into a loaf or made into hamburger buns. To form a bun, scoop up about 1/3
cup of the dough and place it on one of the baking sheets. Form a round bun about 3 1/2inches in
diameter. Repeat and place about 7 buns on each baking sheet.
MAKING THE EGGS
1. Heat the oil in a skillet over medium-low heat.
2. Cut a 1 1/2 inch circle in the center of each of the 4 keto buns. Place the buns (and the cutouts) in the
warm skillet. Crack an egg into the middle of the hole in each bun. Sprinkle each egg with salt, bacon
crumbles, and green onions.
3. Cover and cook until the eggs are set n the middle, about 5 minutes. Remove from the skillet and
serve.
Eggs In A Frame
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
255.03 11.92g 9.21g 27.77g
Ingredients
Preparation
2 zucchini, grated
2 eggs
1/4 cup butter
2 cups almond flour
1/4 cup coconut flour
1 Tbsp. baking powder
1/2 tsp. garlic powder
1 cup shredded cheese
1. Preheat oven to 325 degrees.
2. Place shredded zucchini in a kitchen towel and wring out
until most of the water is drained, set aside (see notes)
3. In a bowl, whisk together almond flour, coconut flour, baking powder, and two-thirds of cheese. Stir
in zucchini, eggs, butter and powders and stir until dough comes together and moistens.
4. Scoop out dough a 1/4 cup at a time and form into a ball. Place on a parchment of silpat lined baking
sheet and press into 1-inch thick round. Sprinkle tops of scones with remaining cheese and bake in the
oven for 20-22 minutes, or until lightly golden brown.
5. Remove and let cool for 20 minutes before serving. Enjoy!
Tips for success:
1. For this recipe you’re going to want to grate the zucchini (coarsely) then drain the heck out of it.
Zucchini is loaded with moisture, so you’ll want to squeeze as much of that moisture out before
adding it to the scone batter. If you skip this step your scones will be soggy. To efficiently drain your
zucchini simply place it in a fine-mesh strainer and let it sit for about 10 minutes, then press as much
moisture out as you can by hand; you can also wrap the shredded zucchini in a piece of cheesecloth
(or a clean hand towel) and squeeze the moisture out. Both ways work just fine.
2. Make sure your butter is extremely cold before beginning. The key to tender, flaky, bakery style
scones is COLD BUTTER.
3. When it’s time to incorporate the butter into the dough, you should resist working with your hands
if possible, instead grate the butter into the dry ingredients, then quickly work it into the dough with
two forks.
4. If you find your dough is warm and/or sticky, pop it back into the fridge or freezer for a few minutes
and let it chill, then get back to work.
Grain-free Cheddar & Zucchini Scones
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
376.88 30.05g 11.16g 28.86g
Ingredients
Preparation
1/2 cup almond milk
2 Tbsp. flaxseed meal, ground
2 drops liquid stevia
1/2 tsp. cinnamon
1/2 tsp. vanilla extract
2 Tbsp. coconut flour
1 Tbsp. unsalted butter
1/2 cup blueberries
1/4 oz. coconut flakes, unsweetened
1. Place a saucepan on the stovetop over low heat and
add in the almond milk. Once heated, stir in the flax
meal, coconut flour, cinnamon and a pinch of salt.
Mix together until there are no clumps left. Once the
mixture starts to simmer, add in the stevia and vanilla.
2. In a dry skillet over medium heat toast the pumpkin seeds for 5 minutes, stirring every
now and then, until golden brown and slightly fragrant.
3. When the porridge mixture thickens, stir in the butter and blueberries. Pour the porridge
into a bowl, and top with the toasted pumpkin seeds and unsweetened coconut flakes.
Blueberry Coconut Porridge
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
251.1 17.84g 18.26g 3.26g
Ingredients
Preparation
1/4 cup sun-dried tomatoes, chopped
1 Tbsp garlic, minced
8 eggs
1/4 cup almond milk
1 tsp dried rosemary
1 tsp dried oregano
1 cup goat cheese
1. Preheat the oven to 400 degrees. Grease an 8-cup muffin baking tin.
2. In a bowl, whisk the 8 eggs together, and add in the almond milk, rosemary,
oregano, and season with salt and pepper. Once mixed, add in the crumbled goat
cheese, sun-dried tomatoes, and garlic.
3. Evenly spoon the mixture into the 8 muffin tins. Cover with aluminum foil, and
bake them for 15-20 minutes, or until they are set.
4. Enjoy warm, with 2 muffins per serving. Store leftovers wrapped in the freezer or
fridge.
Sun-dried Tomato & Goat Cheese Frittata Muffins
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
308.38 23.83g 13.95g 11.98g
Ingredients
Preparation
1 2/3 cups cauliflower
1/8 of an onion, diced
1 egg
1 Tbsp olive oil
1/2 cup shredded mozzarella
1. Clean the cauliflower by rinsing it with water,
then use a grater or a food processor to shave
into riced cauliflower. Place it all in a bowl with
the diced onion, egg, salt & pepper.
2. Mix all the ingredients together until fully incorporated.
3. Heat up the olive oil in a skillet over medium-high heat. Add a scoop of the
cauliflower mixture and flatten it down with a spoon, allowing it to cook for 5 minutes
or until it is crispy. Once it appears crispy, flip it and add some shredded cheese,
cooking for 4 more minutes until the cheese is melted and the botton is crisp.
4. Repeat this until all the batter is used.
Cheesy Cauliflower Hashbrowns
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
388.34 28.92g 23.97g 10.47g
Ingredients
Preparation
2 hard- boiled eggs
1/2 cup cherry tomatoes, halved
1/2 avocado
1 lemon wedge
1 cup spinach
1/2 Tbsp. olive oil
2 oz. smoked salmon
1. To plate everything, place the spinach in the bowl
first. Drizzle the olive oil and juice from one lemon
wedge over the spinach. Place the smoked salmon,
tomatoes, avocado and egg on top of the dressed
spinach.
Breakfast Salad
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
460.04 33.44g 34.26g 4.47g
Ingredients
Preparation
2 eggs
1/2 cup almond milk
1/2 Tbsp olive oil
1 slice turkey bacon
1/4 cup cherry tomatoes
1/2 cup shredded cheddar cheese
1. Whisk together the eggs, almond milk, along with
some seasonings of salt and pepper to desired taste
in a bowl.
2. In a skillet, heat the olive oil over low-medium heat. Add the egg to one half of the
pan and the turkey bacon slice on the other half, then cook the egg until it is almost
fully done, leaving the yolk a little runny if desired. Flip the turkey bacon when it is
ready.
3. Remove the skillet from the heat and stir in the shredded cheese. Allow it to melt
(about 1 minute) by covering the skillet with its lid.
4. For the finishing touch, top with the cherry tomatoes.
Eggs & Turkey Bacon
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
325.34 22.1g 24.35g 8.99g
Ingredients
Preparation
6 medium zucchini
1 Tbsp. olive oil
1/2 onion, finely diced
2 cloves garlic, minced
1 lb. ground beef
1 Tbsp. tomato paste
1 tsp. dried oregano
1/2 tsp. salt
black pepper, to taste
1 (15oz) can unseasoned tomato sauce
2 cups shredded cheese
1. Preheat the oven to 360 degrees. Slice zucchini in half length-wise. Scoop out flesh
and set aside (you’ll need it for the filling later). Place zucchini halves on a sheet pan.
2. Heat oil in a large sauté pan over medium-high heat. Add the onion and garlic and
cook for a few minutes until translucent, then add the beef and brown well. Stir in the
tomato paste, oregano, salt and pepper.
3. Add tomato sauce to pan and stir well. Chop zucchini flesh and stir into the sauce.
Cover with a lid and simmer over low heat for 10 minutes. Remove the lid and simmer
for 5 more minutes.
4. Spoon filling in zucchini halves. Top evenly with cheese and bake around 20
minutes until bubbly.
Zucchini Boats
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
229.35 13.59g 12.69g 15.93g
Ingredients
Preparation
1/2 Tbsp olive oil
1/2 Tbsp apple cider vinegar
2 oz. smoked salmon
1/2 cucumber
1/4 cup raspberries
1/2 cup arugula
1 Tbsp mayonnaise
1. In a small bowl, whisk together the olive oil and apple cider vinegar, adding salt and
pepper/seasonings to taste.
2. In a separate small bowl, drizzle the arugula with the prepared vinaigrette.
3. To a plate, add the smoked salmon, cucumber, and raspberries. Serve the
mayonnaise on the side.
Smoked Salmon Platter with Arugula Salad
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
520.18 43.41g 7.82g 11.48g
Ingredients
Preparation
3/4 cup cherry tomatoes, halved
1 1/2 cup arugula
1/2 Tbsp olive oil
1/4 of a lemon
2 hard-boiled eggs
1 Tbsp pesto
1 Tbsp mayonnaise
1 Tbsp sunflower seeds
1. Toss the arugula with the olive oil and
juice from the quarter lemon. Add salt and
pepper to taste.
2. In a bowl, smash together the hard-boiled eggs with the pesto, mayonnaise and
salt and pepper to taste. Mix in the cherry tomatoes.
3. Top the marinated arugula with the egg salad mixture and finish off by sprinkling
the sunflower seeds.
Pesto Egg Salad
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
367.04 31.12g 15.26g 6.75g
Ingredients
Preparation
1 hard-boiled egg
1/2 Tbsp. apple cider vinegar
2 slices ham
1/2 cup olives
1 1/2 Tbsp. olive oil
1/2 cup tomato
1. To make the bento sauce, in a small bowl whisk together the olive oil and vinegar
until it is combined. Add salt and pepper to taste.
2. Plate & enjoy!
Bento with Ham, Tomato, Olives & Hard-boiled Egg
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
434.74 27.82g 34.8g 12.32g
Ingredients
Preparation
1/2 cucumber
1 cup spinach
4 oz. chicken breast, cooked
1 1/2 Tbsp. olive oil
2 tsp. apple cider vinegar
1/4 lemon
1/4 cup ricotta cheese
1 Tbsp. dill
1. Dice the cucumber, then season it with salt and
pepper. Cut the cooked chicken breast into pieces.
2. In a small bowl, combine the cucumber with the
spinach and chicken breast pieces, then toss with the olive oil and red wine
vinegar.
3. In a different small bowl, mix together the lemon and ricotta cheese. Once
combined, add the dill on top of it and scoop it on to the top of the salad.
Chicken & Spinach Salad with Lemon Ricotta
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
399.27 30.36g 23.76g 8.24g
Ingredients
Preparation
2 oz. monterey jack cheese
2 oz. roast beef
2 stalks celery
4 Tbsp. guacamole
1. Place the guacamole in a side dipping dish.
2. Plate the rest of the ingredients around it and enjoy!
Roast Beef & Monterey Jack Bento
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
412.97 28.55g 29.78g 8.24g
Ingredients
Preparation
3 Tbsp. pesto
2 oz. mozzarella
1/4 cup tomato
3 oz. deli turkey
1. Plate and enjoy with the pesto as a side
dip. There are many options, like rolling
up the turkey and mozzarella cheese
together, or having everything separate.
Turkey, Mozzarella & Tomato Bento
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
483.28 36.79g 29.16g 10.23g
Ingredients
Preparation
1/4 cup yellow onion
1 Tbsp salted butter, melted
1 cup white or bella mushrooms
4 oz. NY strip (top loin) beef steak
1/2 Tbsp olive oil
1. Preheat the grill or a skillet. Brush the butter and
any seasonings to taste on the strip of steak. Let
it sit in the butter and seasonings while you cook
the onions and mushrooms.
2. Heat the olive oil in a skillet over medium-high
heat. Add the onions to cook, stirring them for a
few minutes until they become caramelized. Once
the onions are caramelized, add in the mushrooms
and cook them until tender. Season with salt and
pepper and set aside.
3. Place the steak onto the preheated grill or skillet and cook for 3-4 minutes per side
depending on how you prefer your steak.
4. Serve the steak with caramelized onions and mushrooms on top.
Steak with Caramelized Onions & Mushrooms
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
318.32 19.62g 26.84g 9.9g
Ingredients
Preparation
2 tsp olive oil
2 cups spinach
8 oz. raw turkey sausage
1 tsp minced garlic
1/4 cup vegetable broth
1/3 cup pesto
4 whole portobello mushrooms
1. Preheat oven to 375 degrees.
2. Clean mushroom caps: Remove stems from mushrooms and use a spoon to scrape
out the gills. Arrange mushroom caps on a baking sheet, brush inside and outside of
mushroom with olive oil and season with salt and pepper. Set aside.
3. In a saute pan over medium heat, cut open the casing of the sausage and squeeze
the meat into the skillet. Brown the sausage. Add broth, spinach, garlic. Cook until
the spinach is wilted.
4. Remove the pan from heat but stir in the pesto.
5. Stuff the mushrooms with the filling then place them in the oven for 15 - 20
minutes.
Sausage Stuffed Portobello Mushrooms
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
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)
CALORIES FAT PROTEIN CARBOHYDRATES
467.15 25.62g 44.28g 16.16g
Ingredients
Preparation
1 Tbsp coconut oil
6 oz. chicken breast
2 cup broccoli
1/4 red onion
1 cup spinach
1 tsp italian seasoning blend
1/2 Tbsp olive oil
1. Chop the chicken breast into bite size pieces,
season with salt and pepper.
2. Add coconut oil to a skillet over medium-high
heat. Add the chicken and cook each side for about 3
minutes/ until browned.
3. While the chicken is cooking, chop the broccoli into small florets and slice the
onion into small pieces. Then, add both of the vegetables to the skillet and cook them
until they soften, which should take about 5 minutes. Add the spinach and let it cook
until it wilts, which takes around 3 minutes.
4. In a small bowl, combine the olive oil, vinegar, and Italian seasoning. Whisk until
fully combined. Pour over the chicken pieces and vegetables in the skillet.
5. Allow the dish to finish cooking in the skillet with the vinaigrette for about 5 more
minutes. Plate and enjoy!
Italian Chicken Skillet
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
442.12 25.53g 44.08g 7.83g
Ingredients
Preparation
1/2 yellow onion
1/2 medium green bell pepper
12 oz. flank steak
1 Tbsp olive oil
1/2 tsp dried oregano
2/3 cup shredded low moisture, part-skim
shredded mozzarella
1/2 Tbsp chopped parsley
1/2 head butter lettuce
1. Thinly slice the onion, pepper, and flank steak. Season the steak with salt and pepper.
2. Place a skillet over medium-high heat and heat the olive oil until it start to simmer.
Add the onion, pepper, dried oregano and salt and pepper to taste. Let it cook for about 5
minutes, continuing to stir them until they tenderize. Once they are done place them on
a plate to the side while preparing the rest of the dish.
3. Turn the heat of the stove-top up to high and place the sliced flank steak into the
skillet. Allow it to cook, stirring periodically, until it browns and cooks through, about 2
minutes per side.
4. Add the onion and pepper into the skillet with the steak and mix the ingredients
together. Then, add the shredded mozzarella cheese on top of the mixture and cover the
skillet tightly and have it stand for around 1 minute or until the cheese melts over the
steak and vegetables.
5. Break the butter lettuce head into 3 or 4 lettuce wrap pieces and scoop out a spoonful
of the steak mixture into each one. Finally, add some finishing touches of parsley and
serve immediately.
Cheesesteak Lettuce Wraps
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
509.13 34.23g 36.62g 14.33g
Ingredients
Preparation
1/2 zucchini
1/4 eggplant
1/8 cup kalamata olives, halved
1/4 tsp italian seasoning
6 oz. fresh salmon
1/2 tsp minced garlic
1 Tbsp olive oil
1/4 cup arugula
1/4 lemon
1. Preheat oven to 400 degrees.
2. Cut the eggplant and zucchini into 1/4 inch cubes.
3. Put parchment paper on a baking sheet and place the olives, zucchini and
eggplant cubes in the center. Sprinkle with the Italian seasoning and salt and pepper
to taste. Once seasoned, place the 6oz of salmon, seasoned with salt and pepper to
taste, on top of the vegetables, and marinate with the olive oil.
4. Fold in the parchment paper to the center of the food on all sides in order to keep
it closed up while cooking. Bake for 15 minutes. Once it is done, carefully open the
parchment paper. Top with arugula and lemon juice before serving.
*If you are sensitive to nightshades, omit the eggplant
Mediterranean Salmon
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
659.65 50.79g 38.31g 14.98g
Ingredients
Preparation
4 oz. asparagus
4 oz. green beans
1/2 lemon, zested
1/2 Tbsp. parsley, chopped
1 1/2 Tbsp. ghee
1 Tbsp. olive oil
6 oz. swordfish
1 1/2 tsp. garlic, minced
1/4 tsp. red pepper flakes
1. Remove the ends of the asparagus and green beans and cut into thin slices (about
2 inches).
2. Melt 1/2 a tablespoon of ghee with 1/2 a tablespoon of olive oil in a skillet over
medium heat. Add the swordfish and cook for 5 minutes on each size. Once it is
cooked, put it to the side on a plate.
3. Add the rest of the olive oil into the skillet and throw in the green beans and
asparagus, cooking for about 4 minutes or until tender. Place them on the plate to
the side and season with salt and pepper.
4. Add the rest of the ghee to the skillet and once it melts, add in the garlic, 2 tsp of
the juice from the lemon, 2 tsp of lemon zest, and red pepper flakes to make a sauce.
Once combined well, place the swordfish back into the skillet and turn it to coat
evenly.
5. Remove the skillet from the heat and plate the asparagus, green beans, and
swordfish on a plate, and top with extra sauce. If desired, add some parsley or other
seasonings on top and serve immediately.
Garlic Lemon Swordfish
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
451.67 35.74g 26.63g 6.84g
Ingredients
Preparation
8 large eggs, beaten
1 red pepper, diced
1 onio, diced
1/4 cup chopped chives
1/3 cup cooked bacon, crumbled
salt, to taste
black pepper, to taste
1. Preheat the oven to 375 degrees and grease a 12 cup
muffin pan well.
2. Mix all ingredients for the egg muffins together in a
medium bowl. Evenly divide between the prepared muffin cups.
3. Bake for 15-18 minutes, or until the egg muffins are firm to the touch and cooked
through.
Bacon Cheddar Egg Muffins
(12 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
261.6 22.94g 7.88g 10.73g
Ingredients
1/2 cup assorted olives
14 cup almonds
Antipasto Olives & Almonds
(1 serving)
Preparation
1. Plate ingredients and enjoy!
CALORIES FAT PROTEIN CARBOHYDRATES
172.83 11.58g 7.82g 10.87g
Ingredients
Preparation
1 oz cheese (your choice)
1/4 cup assorted olives, pitted & chopped
1/4 tsp rosemary sprigs
1. Place the olives, and cheese cubes onto the rosemary
sprigs and enjoy.
Cheese & Olive Plate
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
238.28 18.75g 13.54g 2.78g
Ingredients
Preparation
1 Tbsp. sour cream
2 hard-boiled eggs
1 Tbsp. pesto
1. Slice the hard-boiled eggs in half and
scoop out the yolks into a separate bowl to
mash them.
2. Add the sour cream and pesto to the bowl with the mashed yolks and mix them
together.
3. Scoop the mixture evenly into each hard boiled egg half and enjoy!
Pesto Deviled Eggs
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
148.62 13.02g 5.16g 5.23g
Ingredients
Preparation
1 Tbsp. unsalted butter
2 cups almonds
2 tsp. dried rosemary
1. Melt the butter in a skillet over medium-low
heat.
2. The butter should start bubbling. Toss in the
almonds and coat them evenly.
3. Once coated, add in the rosemary, and salt and
pepper to taste. Allow them to toast for about 12
minutes, stirring to prevent them from burning.
4. Remove the almonds from heat and allow them
to fully cool before storing in an airtight container
in a dark place. They can last for up to 2 weeks.
Roasted Rosemary Almonds
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
123.4 10.53g 3.04g 4.46g
Ingredients
Preparation
2 red bell peppers
1/4 cup cream cheese
1/4 cup goat cheese
1/2 cup pesto
1. Preheat the oven to 350 degrees and line a
baking tray with parchment paper.
2. Cut off the tops of the 2 red bell peppers and
slice each one into 6 wedges, removing the
seeds and membranes.
3. In a small bowl, mix together the cream cheese, goat cheese, and pesto, then top it
equally onto each bell pepper wedge and bake in the oven for 10 minutes.
Each serving consists of 2 wedges.
*You can replace goat cheese with feta cheese if desired
Bell Pepper Pesto Poppers
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
166.29 13.19g 2.09g 10.77g
Ingredients
Preparation
1/2 cup coconut cream
4 Tbsp unsweetend coconut flakes
1/8 cup sliced almond
3/4 cup dark chocolate chips (use Lily’s or ChocZero)
1. Grease a small baking pan/tray.
2. In a microwave safe bowl, microwave the dark
chocolate chips in 10 second increments while stirring
between each one until they fully melt.
3. Mix the coconut cream, shredded coconut, and sliced almonds in with the melted
dark chocolate.
4. Pour the chocolate mixture onto the lined tray and place it in the freezer for 45-60
minutes, or until it is fully set. Then, cut the bark into 9 squares and store them in an
airtight freezer container.
*Have 1-2 pieces of chocolate bark per snack/dessert.
Chocolate Coconut Bark
(9 servings)

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mealplan.week43.pdf

  • 1. WEEK 43 RECIPES BREAKFAST LUNCH SNACKS DINNER DESSERT eggs in a frame zucchini boats bacon cheddar egg muffins steak with caramelized onions & mushrooms chocolate coconut bark cheddar & zucchini scones smoked salmon platter antipasto olives & almonds sausage stuffed portabello mushrooms blueberry coconut porridge pesto egg salad cheese & olive plate beef & broccoli with almond butter sauce sun-dried tomato & goat cheese frittata muffins bento with ham, olives & hard-boiled egg pesto deviled eggs italian chicken skillet cheesy cauliflower hashbrowns chicken & spinach salad roasted rosemary almonds cheesesteak lettuce wraps breakfast salad roast beef & monterey jack bento bell pepper poppers mediterranean salmon eggs & turkey bacon turkey & mozzarella bento garlic lemon swordfish
  • 2. CALORIES FAT PROTEIN CARBOHYDRATES 352.77 25.16g 27.29g 2g Ingredients Preparation 2 Tbsp. coconut oil 6 eggs 1/2 tsp. sea salt 1/2 tsp. onion powder 1 oz. egg white protein powder For Keto Bun: 6 egg whites 1/4 cup egg white protein powder 1/2 tsp. onion powder 3 egg yolks 1. Preheat oven to 325 ̊ and line two baking sheets with parchment paper. 2. Using a handheld beater, whip the egg whites until very stiff and the peaks hold their shape, about 10 min. Using a rubber spatula, slowly fold in the protein powder and any desired seasonings. 3. In a small bowl, beat the egg yolks, then gently fold the yolks into the whites making sure the whites don’t fall. 4. This can be baked into a loaf or made into hamburger buns. To form a bun, scoop up about 1/3 cup of the dough and place it on one of the baking sheets. Form a round bun about 3 1/2inches in diameter. Repeat and place about 7 buns on each baking sheet. MAKING THE EGGS 1. Heat the oil in a skillet over medium-low heat. 2. Cut a 1 1/2 inch circle in the center of each of the 4 keto buns. Place the buns (and the cutouts) in the warm skillet. Crack an egg into the middle of the hole in each bun. Sprinkle each egg with salt, bacon crumbles, and green onions. 3. Cover and cook until the eggs are set n the middle, about 5 minutes. Remove from the skillet and serve. Eggs In A Frame (2 servings)
  • 3. CALORIES FAT PROTEIN CARBOHYDRATES 255.03 11.92g 9.21g 27.77g Ingredients Preparation 2 zucchini, grated 2 eggs 1/4 cup butter 2 cups almond flour 1/4 cup coconut flour 1 Tbsp. baking powder 1/2 tsp. garlic powder 1 cup shredded cheese 1. Preheat oven to 325 degrees. 2. Place shredded zucchini in a kitchen towel and wring out until most of the water is drained, set aside (see notes) 3. In a bowl, whisk together almond flour, coconut flour, baking powder, and two-thirds of cheese. Stir in zucchini, eggs, butter and powders and stir until dough comes together and moistens. 4. Scoop out dough a 1/4 cup at a time and form into a ball. Place on a parchment of silpat lined baking sheet and press into 1-inch thick round. Sprinkle tops of scones with remaining cheese and bake in the oven for 20-22 minutes, or until lightly golden brown. 5. Remove and let cool for 20 minutes before serving. Enjoy! Tips for success: 1. For this recipe you’re going to want to grate the zucchini (coarsely) then drain the heck out of it. Zucchini is loaded with moisture, so you’ll want to squeeze as much of that moisture out before adding it to the scone batter. If you skip this step your scones will be soggy. To efficiently drain your zucchini simply place it in a fine-mesh strainer and let it sit for about 10 minutes, then press as much moisture out as you can by hand; you can also wrap the shredded zucchini in a piece of cheesecloth (or a clean hand towel) and squeeze the moisture out. Both ways work just fine. 2. Make sure your butter is extremely cold before beginning. The key to tender, flaky, bakery style scones is COLD BUTTER. 3. When it’s time to incorporate the butter into the dough, you should resist working with your hands if possible, instead grate the butter into the dry ingredients, then quickly work it into the dough with two forks. 4. If you find your dough is warm and/or sticky, pop it back into the fridge or freezer for a few minutes and let it chill, then get back to work. Grain-free Cheddar & Zucchini Scones (1 serving)
  • 4. CALORIES FAT PROTEIN CARBOHYDRATES 376.88 30.05g 11.16g 28.86g Ingredients Preparation 1/2 cup almond milk 2 Tbsp. flaxseed meal, ground 2 drops liquid stevia 1/2 tsp. cinnamon 1/2 tsp. vanilla extract 2 Tbsp. coconut flour 1 Tbsp. unsalted butter 1/2 cup blueberries 1/4 oz. coconut flakes, unsweetened 1. Place a saucepan on the stovetop over low heat and add in the almond milk. Once heated, stir in the flax meal, coconut flour, cinnamon and a pinch of salt. Mix together until there are no clumps left. Once the mixture starts to simmer, add in the stevia and vanilla. 2. In a dry skillet over medium heat toast the pumpkin seeds for 5 minutes, stirring every now and then, until golden brown and slightly fragrant. 3. When the porridge mixture thickens, stir in the butter and blueberries. Pour the porridge into a bowl, and top with the toasted pumpkin seeds and unsweetened coconut flakes. Blueberry Coconut Porridge (1 serving)
  • 5. CALORIES FAT PROTEIN CARBOHYDRATES 251.1 17.84g 18.26g 3.26g Ingredients Preparation 1/4 cup sun-dried tomatoes, chopped 1 Tbsp garlic, minced 8 eggs 1/4 cup almond milk 1 tsp dried rosemary 1 tsp dried oregano 1 cup goat cheese 1. Preheat the oven to 400 degrees. Grease an 8-cup muffin baking tin. 2. In a bowl, whisk the 8 eggs together, and add in the almond milk, rosemary, oregano, and season with salt and pepper. Once mixed, add in the crumbled goat cheese, sun-dried tomatoes, and garlic. 3. Evenly spoon the mixture into the 8 muffin tins. Cover with aluminum foil, and bake them for 15-20 minutes, or until they are set. 4. Enjoy warm, with 2 muffins per serving. Store leftovers wrapped in the freezer or fridge. Sun-dried Tomato & Goat Cheese Frittata Muffins (4 servings)
  • 6. CALORIES FAT PROTEIN CARBOHYDRATES 308.38 23.83g 13.95g 11.98g Ingredients Preparation 1 2/3 cups cauliflower 1/8 of an onion, diced 1 egg 1 Tbsp olive oil 1/2 cup shredded mozzarella 1. Clean the cauliflower by rinsing it with water, then use a grater or a food processor to shave into riced cauliflower. Place it all in a bowl with the diced onion, egg, salt & pepper. 2. Mix all the ingredients together until fully incorporated. 3. Heat up the olive oil in a skillet over medium-high heat. Add a scoop of the cauliflower mixture and flatten it down with a spoon, allowing it to cook for 5 minutes or until it is crispy. Once it appears crispy, flip it and add some shredded cheese, cooking for 4 more minutes until the cheese is melted and the botton is crisp. 4. Repeat this until all the batter is used. Cheesy Cauliflower Hashbrowns (1 serving)
  • 7. CALORIES FAT PROTEIN CARBOHYDRATES 388.34 28.92g 23.97g 10.47g Ingredients Preparation 2 hard- boiled eggs 1/2 cup cherry tomatoes, halved 1/2 avocado 1 lemon wedge 1 cup spinach 1/2 Tbsp. olive oil 2 oz. smoked salmon 1. To plate everything, place the spinach in the bowl first. Drizzle the olive oil and juice from one lemon wedge over the spinach. Place the smoked salmon, tomatoes, avocado and egg on top of the dressed spinach. Breakfast Salad (1 serving)
  • 8. CALORIES FAT PROTEIN CARBOHYDRATES 460.04 33.44g 34.26g 4.47g Ingredients Preparation 2 eggs 1/2 cup almond milk 1/2 Tbsp olive oil 1 slice turkey bacon 1/4 cup cherry tomatoes 1/2 cup shredded cheddar cheese 1. Whisk together the eggs, almond milk, along with some seasonings of salt and pepper to desired taste in a bowl. 2. In a skillet, heat the olive oil over low-medium heat. Add the egg to one half of the pan and the turkey bacon slice on the other half, then cook the egg until it is almost fully done, leaving the yolk a little runny if desired. Flip the turkey bacon when it is ready. 3. Remove the skillet from the heat and stir in the shredded cheese. Allow it to melt (about 1 minute) by covering the skillet with its lid. 4. For the finishing touch, top with the cherry tomatoes. Eggs & Turkey Bacon (1 serving)
  • 9. CALORIES FAT PROTEIN CARBOHYDRATES 325.34 22.1g 24.35g 8.99g Ingredients Preparation 6 medium zucchini 1 Tbsp. olive oil 1/2 onion, finely diced 2 cloves garlic, minced 1 lb. ground beef 1 Tbsp. tomato paste 1 tsp. dried oregano 1/2 tsp. salt black pepper, to taste 1 (15oz) can unseasoned tomato sauce 2 cups shredded cheese 1. Preheat the oven to 360 degrees. Slice zucchini in half length-wise. Scoop out flesh and set aside (you’ll need it for the filling later). Place zucchini halves on a sheet pan. 2. Heat oil in a large sauté pan over medium-high heat. Add the onion and garlic and cook for a few minutes until translucent, then add the beef and brown well. Stir in the tomato paste, oregano, salt and pepper. 3. Add tomato sauce to pan and stir well. Chop zucchini flesh and stir into the sauce. Cover with a lid and simmer over low heat for 10 minutes. Remove the lid and simmer for 5 more minutes. 4. Spoon filling in zucchini halves. Top evenly with cheese and bake around 20 minutes until bubbly. Zucchini Boats (6 servings)
  • 10. CALORIES FAT PROTEIN CARBOHYDRATES 229.35 13.59g 12.69g 15.93g Ingredients Preparation 1/2 Tbsp olive oil 1/2 Tbsp apple cider vinegar 2 oz. smoked salmon 1/2 cucumber 1/4 cup raspberries 1/2 cup arugula 1 Tbsp mayonnaise 1. In a small bowl, whisk together the olive oil and apple cider vinegar, adding salt and pepper/seasonings to taste. 2. In a separate small bowl, drizzle the arugula with the prepared vinaigrette. 3. To a plate, add the smoked salmon, cucumber, and raspberries. Serve the mayonnaise on the side. Smoked Salmon Platter with Arugula Salad (1 serving)
  • 11. CALORIES FAT PROTEIN CARBOHYDRATES 520.18 43.41g 7.82g 11.48g Ingredients Preparation 3/4 cup cherry tomatoes, halved 1 1/2 cup arugula 1/2 Tbsp olive oil 1/4 of a lemon 2 hard-boiled eggs 1 Tbsp pesto 1 Tbsp mayonnaise 1 Tbsp sunflower seeds 1. Toss the arugula with the olive oil and juice from the quarter lemon. Add salt and pepper to taste. 2. In a bowl, smash together the hard-boiled eggs with the pesto, mayonnaise and salt and pepper to taste. Mix in the cherry tomatoes. 3. Top the marinated arugula with the egg salad mixture and finish off by sprinkling the sunflower seeds. Pesto Egg Salad (1 serving)
  • 12. CALORIES FAT PROTEIN CARBOHYDRATES 367.04 31.12g 15.26g 6.75g Ingredients Preparation 1 hard-boiled egg 1/2 Tbsp. apple cider vinegar 2 slices ham 1/2 cup olives 1 1/2 Tbsp. olive oil 1/2 cup tomato 1. To make the bento sauce, in a small bowl whisk together the olive oil and vinegar until it is combined. Add salt and pepper to taste. 2. Plate & enjoy! Bento with Ham, Tomato, Olives & Hard-boiled Egg (1 serving)
  • 13. CALORIES FAT PROTEIN CARBOHYDRATES 434.74 27.82g 34.8g 12.32g Ingredients Preparation 1/2 cucumber 1 cup spinach 4 oz. chicken breast, cooked 1 1/2 Tbsp. olive oil 2 tsp. apple cider vinegar 1/4 lemon 1/4 cup ricotta cheese 1 Tbsp. dill 1. Dice the cucumber, then season it with salt and pepper. Cut the cooked chicken breast into pieces. 2. In a small bowl, combine the cucumber with the spinach and chicken breast pieces, then toss with the olive oil and red wine vinegar. 3. In a different small bowl, mix together the lemon and ricotta cheese. Once combined, add the dill on top of it and scoop it on to the top of the salad. Chicken & Spinach Salad with Lemon Ricotta (1 serving)
  • 14. CALORIES FAT PROTEIN CARBOHYDRATES 399.27 30.36g 23.76g 8.24g Ingredients Preparation 2 oz. monterey jack cheese 2 oz. roast beef 2 stalks celery 4 Tbsp. guacamole 1. Place the guacamole in a side dipping dish. 2. Plate the rest of the ingredients around it and enjoy! Roast Beef & Monterey Jack Bento (1 serving)
  • 15. CALORIES FAT PROTEIN CARBOHYDRATES 412.97 28.55g 29.78g 8.24g Ingredients Preparation 3 Tbsp. pesto 2 oz. mozzarella 1/4 cup tomato 3 oz. deli turkey 1. Plate and enjoy with the pesto as a side dip. There are many options, like rolling up the turkey and mozzarella cheese together, or having everything separate. Turkey, Mozzarella & Tomato Bento (1 serving)
  • 16. CALORIES FAT PROTEIN CARBOHYDRATES 483.28 36.79g 29.16g 10.23g Ingredients Preparation 1/4 cup yellow onion 1 Tbsp salted butter, melted 1 cup white or bella mushrooms 4 oz. NY strip (top loin) beef steak 1/2 Tbsp olive oil 1. Preheat the grill or a skillet. Brush the butter and any seasonings to taste on the strip of steak. Let it sit in the butter and seasonings while you cook the onions and mushrooms. 2. Heat the olive oil in a skillet over medium-high heat. Add the onions to cook, stirring them for a few minutes until they become caramelized. Once the onions are caramelized, add in the mushrooms and cook them until tender. Season with salt and pepper and set aside. 3. Place the steak onto the preheated grill or skillet and cook for 3-4 minutes per side depending on how you prefer your steak. 4. Serve the steak with caramelized onions and mushrooms on top. Steak with Caramelized Onions & Mushrooms (1 serving)
  • 17. CALORIES FAT PROTEIN CARBOHYDRATES 318.32 19.62g 26.84g 9.9g Ingredients Preparation 2 tsp olive oil 2 cups spinach 8 oz. raw turkey sausage 1 tsp minced garlic 1/4 cup vegetable broth 1/3 cup pesto 4 whole portobello mushrooms 1. Preheat oven to 375 degrees. 2. Clean mushroom caps: Remove stems from mushrooms and use a spoon to scrape out the gills. Arrange mushroom caps on a baking sheet, brush inside and outside of mushroom with olive oil and season with salt and pepper. Set aside. 3. In a saute pan over medium heat, cut open the casing of the sausage and squeeze the meat into the skillet. Brown the sausage. Add broth, spinach, garlic. Cook until the spinach is wilted. 4. Remove the pan from heat but stir in the pesto. 5. Stuff the mushrooms with the filling then place them in the oven for 15 - 20 minutes. Sausage Stuffed Portobello Mushrooms (2 servings)
  • 18. CALORIES FAT PROTEIN CARBOHYDRATES 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)
  • 19. CALORIES FAT PROTEIN CARBOHYDRATES 467.15 25.62g 44.28g 16.16g Ingredients Preparation 1 Tbsp coconut oil 6 oz. chicken breast 2 cup broccoli 1/4 red onion 1 cup spinach 1 tsp italian seasoning blend 1/2 Tbsp olive oil 1. Chop the chicken breast into bite size pieces, season with salt and pepper. 2. Add coconut oil to a skillet over medium-high heat. Add the chicken and cook each side for about 3 minutes/ until browned. 3. While the chicken is cooking, chop the broccoli into small florets and slice the onion into small pieces. Then, add both of the vegetables to the skillet and cook them until they soften, which should take about 5 minutes. Add the spinach and let it cook until it wilts, which takes around 3 minutes. 4. In a small bowl, combine the olive oil, vinegar, and Italian seasoning. Whisk until fully combined. Pour over the chicken pieces and vegetables in the skillet. 5. Allow the dish to finish cooking in the skillet with the vinaigrette for about 5 more minutes. Plate and enjoy! Italian Chicken Skillet (1 serving)
  • 20. CALORIES FAT PROTEIN CARBOHYDRATES 442.12 25.53g 44.08g 7.83g Ingredients Preparation 1/2 yellow onion 1/2 medium green bell pepper 12 oz. flank steak 1 Tbsp olive oil 1/2 tsp dried oregano 2/3 cup shredded low moisture, part-skim shredded mozzarella 1/2 Tbsp chopped parsley 1/2 head butter lettuce 1. Thinly slice the onion, pepper, and flank steak. Season the steak with salt and pepper. 2. Place a skillet over medium-high heat and heat the olive oil until it start to simmer. Add the onion, pepper, dried oregano and salt and pepper to taste. Let it cook for about 5 minutes, continuing to stir them until they tenderize. Once they are done place them on a plate to the side while preparing the rest of the dish. 3. Turn the heat of the stove-top up to high and place the sliced flank steak into the skillet. Allow it to cook, stirring periodically, until it browns and cooks through, about 2 minutes per side. 4. Add the onion and pepper into the skillet with the steak and mix the ingredients together. Then, add the shredded mozzarella cheese on top of the mixture and cover the skillet tightly and have it stand for around 1 minute or until the cheese melts over the steak and vegetables. 5. Break the butter lettuce head into 3 or 4 lettuce wrap pieces and scoop out a spoonful of the steak mixture into each one. Finally, add some finishing touches of parsley and serve immediately. Cheesesteak Lettuce Wraps (2 servings)
  • 21. CALORIES FAT PROTEIN CARBOHYDRATES 509.13 34.23g 36.62g 14.33g Ingredients Preparation 1/2 zucchini 1/4 eggplant 1/8 cup kalamata olives, halved 1/4 tsp italian seasoning 6 oz. fresh salmon 1/2 tsp minced garlic 1 Tbsp olive oil 1/4 cup arugula 1/4 lemon 1. Preheat oven to 400 degrees. 2. Cut the eggplant and zucchini into 1/4 inch cubes. 3. Put parchment paper on a baking sheet and place the olives, zucchini and eggplant cubes in the center. Sprinkle with the Italian seasoning and salt and pepper to taste. Once seasoned, place the 6oz of salmon, seasoned with salt and pepper to taste, on top of the vegetables, and marinate with the olive oil. 4. Fold in the parchment paper to the center of the food on all sides in order to keep it closed up while cooking. Bake for 15 minutes. Once it is done, carefully open the parchment paper. Top with arugula and lemon juice before serving. *If you are sensitive to nightshades, omit the eggplant Mediterranean Salmon (1 serving)
  • 22. CALORIES FAT PROTEIN CARBOHYDRATES 659.65 50.79g 38.31g 14.98g Ingredients Preparation 4 oz. asparagus 4 oz. green beans 1/2 lemon, zested 1/2 Tbsp. parsley, chopped 1 1/2 Tbsp. ghee 1 Tbsp. olive oil 6 oz. swordfish 1 1/2 tsp. garlic, minced 1/4 tsp. red pepper flakes 1. Remove the ends of the asparagus and green beans and cut into thin slices (about 2 inches). 2. Melt 1/2 a tablespoon of ghee with 1/2 a tablespoon of olive oil in a skillet over medium heat. Add the swordfish and cook for 5 minutes on each size. Once it is cooked, put it to the side on a plate. 3. Add the rest of the olive oil into the skillet and throw in the green beans and asparagus, cooking for about 4 minutes or until tender. Place them on the plate to the side and season with salt and pepper. 4. Add the rest of the ghee to the skillet and once it melts, add in the garlic, 2 tsp of the juice from the lemon, 2 tsp of lemon zest, and red pepper flakes to make a sauce. Once combined well, place the swordfish back into the skillet and turn it to coat evenly. 5. Remove the skillet from the heat and plate the asparagus, green beans, and swordfish on a plate, and top with extra sauce. If desired, add some parsley or other seasonings on top and serve immediately. Garlic Lemon Swordfish (1 serving)
  • 23. CALORIES FAT PROTEIN CARBOHYDRATES 451.67 35.74g 26.63g 6.84g Ingredients Preparation 8 large eggs, beaten 1 red pepper, diced 1 onio, diced 1/4 cup chopped chives 1/3 cup cooked bacon, crumbled salt, to taste black pepper, to taste 1. Preheat the oven to 375 degrees and grease a 12 cup muffin pan well. 2. Mix all ingredients for the egg muffins together in a medium bowl. Evenly divide between the prepared muffin cups. 3. Bake for 15-18 minutes, or until the egg muffins are firm to the touch and cooked through. Bacon Cheddar Egg Muffins (12 servings)
  • 24. CALORIES FAT PROTEIN CARBOHYDRATES 261.6 22.94g 7.88g 10.73g Ingredients 1/2 cup assorted olives 14 cup almonds Antipasto Olives & Almonds (1 serving) Preparation 1. Plate ingredients and enjoy!
  • 25. CALORIES FAT PROTEIN CARBOHYDRATES 172.83 11.58g 7.82g 10.87g Ingredients Preparation 1 oz cheese (your choice) 1/4 cup assorted olives, pitted & chopped 1/4 tsp rosemary sprigs 1. Place the olives, and cheese cubes onto the rosemary sprigs and enjoy. Cheese & Olive Plate (1 serving)
  • 26. CALORIES FAT PROTEIN CARBOHYDRATES 238.28 18.75g 13.54g 2.78g Ingredients Preparation 1 Tbsp. sour cream 2 hard-boiled eggs 1 Tbsp. pesto 1. Slice the hard-boiled eggs in half and scoop out the yolks into a separate bowl to mash them. 2. Add the sour cream and pesto to the bowl with the mashed yolks and mix them together. 3. Scoop the mixture evenly into each hard boiled egg half and enjoy! Pesto Deviled Eggs (1 serving)
  • 27. CALORIES FAT PROTEIN CARBOHYDRATES 148.62 13.02g 5.16g 5.23g Ingredients Preparation 1 Tbsp. unsalted butter 2 cups almonds 2 tsp. dried rosemary 1. Melt the butter in a skillet over medium-low heat. 2. The butter should start bubbling. Toss in the almonds and coat them evenly. 3. Once coated, add in the rosemary, and salt and pepper to taste. Allow them to toast for about 12 minutes, stirring to prevent them from burning. 4. Remove the almonds from heat and allow them to fully cool before storing in an airtight container in a dark place. They can last for up to 2 weeks. Roasted Rosemary Almonds (8 servings)
  • 28. CALORIES FAT PROTEIN CARBOHYDRATES 123.4 10.53g 3.04g 4.46g Ingredients Preparation 2 red bell peppers 1/4 cup cream cheese 1/4 cup goat cheese 1/2 cup pesto 1. Preheat the oven to 350 degrees and line a baking tray with parchment paper. 2. Cut off the tops of the 2 red bell peppers and slice each one into 6 wedges, removing the seeds and membranes. 3. In a small bowl, mix together the cream cheese, goat cheese, and pesto, then top it equally onto each bell pepper wedge and bake in the oven for 10 minutes. Each serving consists of 2 wedges. *You can replace goat cheese with feta cheese if desired Bell Pepper Pesto Poppers (6 servings)
  • 29. CALORIES FAT PROTEIN CARBOHYDRATES 166.29 13.19g 2.09g 10.77g Ingredients Preparation 1/2 cup coconut cream 4 Tbsp unsweetend coconut flakes 1/8 cup sliced almond 3/4 cup dark chocolate chips (use Lily’s or ChocZero) 1. Grease a small baking pan/tray. 2. In a microwave safe bowl, microwave the dark chocolate chips in 10 second increments while stirring between each one until they fully melt. 3. Mix the coconut cream, shredded coconut, and sliced almonds in with the melted dark chocolate. 4. Pour the chocolate mixture onto the lined tray and place it in the freezer for 45-60 minutes, or until it is fully set. Then, cut the bark into 9 squares and store them in an airtight freezer container. *Have 1-2 pieces of chocolate bark per snack/dessert. Chocolate Coconut Bark (9 servings)