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WEEK 51 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERT
cream cheese
crepes
instant pot
hamburger soup
3-ingredient paleo
crackers
instant pot butter
chicken
no bake almond
butter bars
granola clusters egg roll in a bowl
avocado stuffed
chicken meatballs
white chicken chili pecan brittle
pulled pork
breakfast hash
chicken tenders
roasted radish
wedges
hungarian
meatballs
keto freezer snacks
egg foo young
pancakes
pad thai
ribeye with
caramelized onions
ocean blueberry
freezer bites
coconut flour
banana bread
italian sub roll-ups
chicken with
marinated
mushrooms
muesli cereal
cauliflower celeriac
soup
cauliflower “potato”
salad
breakfast casserole
with sausage
curry beef bowl
chicken pesto
spaghetti squash
CALORIES FAT PROTEIN CARBOHYDRATES
264.92 22.35g 10.33g 12.72g
Ingredients
Preparation
4 oz. cream cheese, softened
4 eggs
1 1/2 tsp. salt
1 Tbsp. butter
3/4 cup almond flour
1/4 cup almond milk
2 Tbsp. swerve sweetener
8 oz. raspberries
8 Tbsp. peanut butter
1. Line a large baking sheet with parchment paper. Use a blender to mix together the
softened cream cheese, eggs, almond flour, swerve sweetener, almond milk, and salt
to taste. Blend until smooth.
2. Place a large skillet over medium-low heat and add a bit of the butter to the pan to
coat it. Once it warms up, add a couple tbsp of batter to the pan and swirl the mixture
around the bottom to make a thin crepe layer.
3. Cook the crepe until the edge is cooked and once it can be loosened with a spatula
flip it over and allow the other side to cook until lightly browned. Repeat this process
with the rest of the batter.
4. Spread 1 tablespoon of peanut butter in the center of the crepe. Add 1 ounce of
raspberries to the peanut butter. Fold the crepe over and enjoy!
Cream Cheese Crepes
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
300.16 30.55g 4.77g 17.43g
Ingredients
Preparation
1/2 cup butter
1/2 tsp. salt
1 cup unsweetened coconut flakes
1 cup pecan halves
1/2 cup almond slivers
1/2 cup pumpkin seeds
1/4 cup swerve powdered sugar
1/4 cup swerve brown sugar
1/2 tsp. maple extract
1. Preheat the oven to 300 degrees and line a large baking sheet with parchment
paper.
2. In a food processor, combine the pecans, flaked coconut, almonds, pumpkin seeds,
and salt. Process the ingredients until mixture becomes coarse crumbs.
3. In a large saucepan over low heat, combine the butter and swerve powdered and
brown sugar sweeteners. Whisk these around until the butter is melted and the
sweeteners are mostly dissolved into it. Remove the skillet from heat and stir in the
maple extract.
4. Stir the nut mixture into the butter mixture in the skillet and stir until well
combined. Transfer the mixture to the prepared baking pan and spread out evenly. Top
with waxed paper or parchment and press down firmly to make everything even.
5. Bake the granola clusters for 20 to 30 minutes, until golden. Remove the tray and let
the clusters cool completely, then break them into large chunks with your hands.
6. Store in an airtight container for up to a week. Serve with nut milk or any other
bottom of your choice.
Granola Clusters
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
307.77 22.59g 13.32g 14.85g
Ingredients
Preparation
2 eggs
1/4 tsp. salt
1/2 tsp. paprika
1 turnip, diced
1 Tbsp. parsley, finely chopped
2 Tbsp. olive oil
2 Tbsp. red onion, finely diced
4 oz. brussel sprouts, halved
1/4 tsp. garlic powder
1/4 tsp. pepper
1 cup spinach
3 oz. pulled pork
1. Heat the olive oil in a skillet over medium heat. Add the diced turnip, onion, and
spices to it, cooking for about 5 minutes while stirring.
2. Add the rest of the vegetables to the skillet and cook them for another 2-3 minutes
until they soften, then add in the pulled pork and cook that for 2 minutes.
3. Make 2 wells in the hash and crack in the two eggs, then cover the skillet and cook
the whole dish on the stovetop for 3-5 minutes until the egg whites are set and the
yolk is runny.
4. To finish, season the eggs with salt to taste and any leftover seasonings, and
garnish with parsley.
Pulled Pork Breakfast Hash
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
385.6 20.89g 35.04g 15.31g
Ingredients
Preparation
6 eggs
1/2 tsp. apple cider vinegar
1 Tbsp. fresh cilantro, minced
2 scallions, thinly sliced
1 tsp. avocado oil
1/2 tsp. baking soda
1/4 cup coconut flour
1 tsp. salt
1 cup diced ham
10 oz. frozen spinach
1 tsp. pepper
1. In a large mixing bowl, whisk together the eggs, coconut flour, salt to taste, and
apple cider vinegar until a smooth mixture forms. Once combined, add in the diced
ham, spinach, scallions, cilantro, and baking soda, and pepper.
2. Heat the avocado oil in a large skillet ver medium heat. Use a large scooper (about
3-tablespoon size) to add the batter in the pan, and flatten the “pancake” to ½-inch
thick with a spatula.
3. Fry the cakes for 2 minutes before flipping them, then flip them and cook them on
the other side for 1-2 more minutes. The pancakes will show you that they are cooked
through when the centers bounce back when you press down on them with your
finger.
4. Repeat this process until you’re out of batter. Place each pancake on a wire rack to
cool while you cook the others. Serve immediately.
Egg Foo Young Pancakes
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
176.85 14g 5.96g 9.24g
Ingredients
Preparation
2 tsp. banana extract
6 eggs
1/4 tsp. salt
1/3 cup coconut oil
1 Tbsp. baking powder
1/3 cup almond milk
1/2 cup coconut flour
1 tsp. xanthan gum
1 tsp. cinnamon
1/4 cup stevia
1. Preheat the oven to 375 degrees and prepare a loaf pan with non-stick spray.
2. In large mixing bowl beat together eggs, oil, and almond milk. Once combined,
add in the stevia, coconut sugar, baking powder, xanthan gum, salt, cinnamon, and
banana extract. Mix to combine well.
3. Pour the batter into the loaf pan and bake for 40-45 minutes, until the bread is
golden brown and a toothpick inserted comes out clean.
4. Allow the bread to cool for 15 minutes before removing from the pan. Allow to cool
fully on a wire rack.
Coconut Flour Banana Bread
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
225.78 20.01g 8.1g 6.68g
Ingredients
Preparation
1/2 tsp. vanilla extract
2 tsp. cinnamon
1/2 cup pecans
1 cup sliced almonds
1 cup pumpkin seeds
1 cup coconut flakes
1 cup sunflower seeds
1/2 cup hemp hearts
1/4 tsp. liquid stevia
1. Preheat the oven to 350 degrees and line a baking pan with parchment paper.
2. In a large mixing bowl, mix together all of the ingredients until combined. Bake for
7-8 minutes.
3. Allow the cereal to cool a bit before eating and serve with almond milk! Each serving
is 1/3 cup.
Muesli Cereal
(10 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
267.77 20.98g 15.66g 5.02g
Ingredients
Preparation
12 eggs
1 lb. ground breakfast sausage
12 oz. broccoli florets, chopped
2 cloves garlic, minced
3 cup yellow squash, diced
1 Tbsp. avocado oil
1/2 cup almond milk
1/2 tsp. onion flakes
1/8 tsp. pepper
1/4 tsp. salt
1. Preheat the oven to 375 degrees and prepare a 9x13 casserole dish with non-stick
spray.
2. Add the sausage, garlic, and onion to a large skillet over medium-high heat. Cook
until the sausage is fully browned. Add the yellow squash and broccoli and cook until
tender. Pour the mixture into the prepared casserole dish.
3. Whisk the eggs, almond milk, salt & pepper together until well combined. Bake for
30-35 minutes until the eggs are completely set.
Breakfast Casserole with Sausage
(10 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
968.46 71.71g 60.03g 20.37g
Ingredients
Preparation
2 bay leaves
3 cups chicken stock
1/4 tsp. dried thyme
2 bunches celery, diced
1/2 cup green bean pieces
8 oz. mushrooms, sliced
2 Tbsp. olive oil
3 cloves garlic, minced
1 Tbsp. fish sauce
2 lbs. ground beef
1 onion, diced
1 tsp. salt
1 tsp. pepper
1 Tbsp. tomato paste
3 tsp. coconut aminos
1 cup broccoli florets
1 cup zucchini, diced
1. Using an instant pot, set to the sauté setting. Once it’s ready, add the ground beef
into it with a tablespoon of olive oil. Let it sauté for 3-5 minutes.
2. While the meat is cooking, in a medium mixing bowl combine the chicken stock,
red wine vinegar, tomato paste, coconut aminos, and fish sauce. Once combined, set
the bowl aside.
3. Add the onions and celery to the instant pot, allowing it to sauté for a few minutes.
Add the garlic and mushrooms. Let everything sauté together for 3 minutes until it
has browned and is softened. Once done add the rest of the veggies to the pot.
4. Add the bay leaves, dried thyme, and salt & black pepper to taste. Stir everything
together then lock the instant pot and close the steam valve. Put it to the high
pressure setting for 5 minutes, then give the pot a few minutes to relieve the pressure
(this will happen automatically).
5. Once the pressure has left the pot, take off the lid and switch the setting back to
sauté on medium again to allow the stew to thicken. Bring the stew to a simmer than
reduce the heat slowly to let it thicken for 5-10 minutes or until it reaches your desired
consistency.
Instant Pot Hamburger Soup
(3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
260.36 10.22g 29.82g 14.13g
Ingredients
Preparation
2 tsp. apple cider vinegar
1/2 tsp. salt
1/4 cup chicken broth
1 cup carrots, shredded
1 lb. ground turkey
2 Tbsp. olive oil
1/2 tsp. minced ginger
1 tsp. sesame oil
3 cloves garlic, minced
1 1/2 cup onion, finely diced
5 cups shredded cabbage
2 Tbsp. coconut aminos
1/4 tsp. pepper
1. Heat 1 tablespoon of olive in a large skillet over medium
heat. Add in the ground turkey and cook it for 5-6 minutes
or until cooked through. Once done, push it to one side of
the pan and add the onion to the empty side. Sauté the
onion for 3-4 minutes with the turkey juices and olive oil.
2. Once the onion is translucent, add in the shredded carrots, garlic, and ginger,
then sauté everything for 2 minutes. Stir together with the turkey and onions.
3. Add in the chicken broth along with the cabbage, coconut aminos, and apple
cider vinegar. Stir well and cover the pan with a lid. Reduce the stovetop heat to
medium-low and allow the dish to cook for 12-15 minutes or until the cabbage
becomes tender. Right before serving, add in the sesame oil. Garnish with sliced
green onions.
Egg Roll in a Bowl
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
229.58 7.42g 36.35g 1.99g
Ingredients
Preparation
2 eggs
1 1/2 tsp. onion powder
1/8 tsp. cayenne
1 cup almond meal
1 1/2 tsp. garlic powder
1 tsp. salt
1/2 tsp. pepper
2 Tbsp. olive oil
1 lb. chicken breast, sliced into tenders
1.Pat the chicken tenders dry with paper towels and set aside. Beat the eggs together
in a shallow bowl and set this aside as well.
2. In another shallow bowl, combine the almond meal with the spices until mixed
well.
3. Dip each tender in the beaten eggs, then coat in the almond meal mixture. Once
coated, set the chicken on a plate to the side.
4. Heat a large skillet over medium-high heat for 1 minute. Add olive oil to the pan and
allow to heat. Add in the chicken tenders, being careful not to over crowd the skillet.
5. Once the tenders are in, lower the heat to medium and cook each side until
browned and golden which typically takes 3-4 minutes per side.
6. Serve with your favorite keto-friendly dipping sauce and enjoy!
Chicken Tenders
(3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
658.44 58.91g 23.87g 14.89g
Ingredients
Preparation
1/4 cup fish sauce
1 Tbsp. coconut aminos
3 tsp. sriracha sauce
2 cloves, garlic, minced
4 Tbsp. almond butter
5 drops liquid stevia
1 lb. chicken thighs, diced
1 lb. zucchini noodles
4 eggs
2 green onions, thinly sliced
1/4 cup cilantro, chopped
1/4 cup almond slices
2 Tbsp. lime juice
4 Tbsp. olive oil
2 cups bean sprouts
1. Heat two tablespoons of olive oil in a large skillet over
medium heat. Sauté the zoodles in the pan, then cover them
with the lid until soft and cooked through. Set aside.
2. Combine the fish sauce, coconut aminos, sriracha, garlic,
almond butter, and salt & pepper to taste to make the pad
thai sauce. Once mixed well, add the stevia drops and stir it in,
then place the sauce to the side.
3. Cook the chicken thighs in the skillet over medium-high
heat until an internal temperature of 165 degrees is reached.
4. Heat 1/2 tablespoon of olive oil in another skillet over medium heat. Whisk the eggs
together with salt and pepper to taste. Pour half the egg mixture in the pan and swirl it
around the bottom of the pan to make a thin omelet. Cook the eggs for a couple of minutes,
until they firm on top. Use a spatula to flip them to the other side and cook for another 30
seconds. Once they are done place them to the side on a plate and repeat this with the
remaining egg mixture. Cut the eggs into thin strips.
5. Place the chicken back over heat and add in the green onions, cooking over medium- high
heat until the onions become see through. Add the omelet strips and bean sprouts to the
skillet and cook for 1 more minute while stirring. Add the sauce to the pan along with the
zoodles, cooking until heated well. Once warmed, garnish with cilantro, lime juice, and sliced
almonds.
Pad Thai
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
268.13 23.81g 10.57g 2.89g
Ingredients
Preparation
4 slices salami
4 slices mortadella
4 slices sopressata
4 slices pepperoni
1 Tbsp. avacado mayonnaise
1/2 oz. lettuce, shredded
1/4 cup pickled jalapeno
1 oz. roasted red pepper slices
1/4 cup black olives
1 Tbsp. apple cider vinegar
1/4 tsp. italian seasoning
1. Layer the slices of meat (4 different stacks) from largest to smallest. Spread a little
bit of avocado mayo on the top of the stack, leaving room at the top of the largest
pieces so that it doesn’t drizzle out when rolled up.
2. Top each roll up with shredded lettuce on the lower half. Add the other toppings.
Starting from the bottom of the cheese, tightly roll the stack, then secure the outer
meat edges with toothpicks.
3. To serve pour 2 parts oil and 1 part apple cider vinegar vinegar into a small dish for
dipping and garnish with the Italian seasonings.
Italian Sub Roll-ups
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
220.91 14.94g 8.46g 15.6g
Ingredients
Preparation
3 cups chicken stock
1 lb. frozen cauliflower
1 cup celeriac, peeled & chopped
2 Tbsp. ghee
2 cloves garlic, diced
1/2 tsp. pepper
1 tsp. salt
1 tsp. dried chives
4 slices bacon, cooked & crumbled
1. Put the cauliflower, celeriac, garlic, and chicken stock in a stock pot over medium-high
heat. Cover the pot until it boils. Once it reaches a boil, reduce the heat and simmer the pot
(with the lid still on) for 15-20 minutes, until everything becomes tender.
2. Place the contents into a blender and puree until smooth. Add in the ghee, salt & pepper to
taste, blending until thoroughly combined.
3. Top the soup with bacon and chives and enjoy!
Cauliflower Celeriac Soup
(3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
579.77 46.4g 32.27g 9.32g
Ingredients
Preparation
1/2 tsp. ground ginger
1/2 tsp. garlic powder
1/2 tsp. salt
1 shallot, diced
1 Tbsp. parsley, minced
2 tsp. curry powder
1 Tbsp. coconut oil
3/4 cup coconut milk
1 1/2 lb. ground beef
1 Tbsp. tomato paste
4 cups curly kale, chopped & sauteed
2 cups cauliflower rice, cooked
1. Heat the coconut oil in a large skillet over medium heat. Once melted, add beef and
shallot. Break up beef and cook until almost cooked through, about 6-7 minutes.
2. Add in all the spices and tomato paste. Stir and cook for 1 minute.
3. Add the coconut milk and bring to a rapid simmer, then reduce heat to medium
low, cover and simmer for 3-4 minutes until the beef is cooked through.
4. Once beef is done, assemble bowls. Start with a bed of greens and add cauliflower
or white rice. Top with beef mixture and sprinkle chopped parsley on top. Enjoy!
Curry Beef Bowls
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
674.28 50.95g 40.12g 15.13g
Ingredients
Preparation
2 Tbsp. coconut oil
2 lbs. chicken thighs, cubed
1 Tbsp. ginger, grated
4 cloves garlic, minced
1 onion, diced
1 tsp. chili powder
1 tsp. turmeric powder
1 tsp. coriander
1 tsp. cumin
1 tsp. garam masala
1/4 tsp. pepper
1 tsp. salt
1 oz. parsley, chopped
1.Using the instant pot, turn on the sauté setting and warm up the coconut oil until
the Set Instant Pot indicates that it’s “hot.”
2. While the pot is sautéing the ghee/oil, put the chicken thighs into a bowl and add
all the spices to it except the onion, garlic, and ginger, then mix them together and
set the bowl to the side.
3. Inside the pot, add the onion, garlic, and ginger and cook the contents for 3-4
minutes while stirring until the onions are translucent.
4. Add the coated chicken thighs to the pot and sauté these for 5 minutes until
mostly browned. Once done, add the tomato sauce, stir it over the contents, then set
the instant pot on manual and close the lid for 5 minutes.
5. Once it beeps to a finish, let the pressure release naturally for 10 minutes, and once
the time is up open the lid and stir in the coconut milk then garnish with lime juice
and parsley or cilantro, and serve over cauliflower rice!
Instant Pot Butter Chicken
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
341.43 20.38g 31.53g 8.92g
Ingredients
Preparation
1 Tbsp. ghee
1 onion, diced
3 stalks celery, diced
4 cloves garlic, minced
2 tsp. ground cumin
2 tsp. dried oregano
1 tsp. ground coriander
1 tsp. salt
1 tsp. pepper
3 cups chicken broth
2 lbs. chicken breast
1/2 cup coconut milk
1/2 cup cream cheese
1/4 cup lime juice
1 1/2 Tbsp. arrowroot starch
1. In a large pot, heat the ghee. Add the onion and celery,
cook 5-7 minutes. Add garlic, cumin, oregano, coriander,
sea salt and pepper. Give it all stir, cook for 1-2 minutes.
Add broth. Bring to a boil, stirring occasionally.
2. Add the chicken. Stir and reduce heat to medium-high. Cook for approximately
10 minutes, until the chicken is cooked. Using a slotted spoon or tongs, remove the
chicken and shred with two forks. Add the chicken back to the pot. Stir.
3. In a small bowl whisk together the coconut milk, cream cheese and the lime juice.
In another small bowl whisk together the arrowroot starch with ¼ cup or cold water.
Whisk the coconut milk mixture into the chili. Stir well to combine. While whisking
the soup, slowly stir in the arrowroot starch mixture. Bring the chili to a low boil and
let it thicken and reduce slightly.
4. Taste and adjust seasonings as necessary, to your taste. Serve and garnish and
desired.
White Chicken Chili
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
661..45 56.77g 29.39g 8.84g
Ingredients
Preparation
1 egg
1/4 tsp. fennel seeds
1/4 tsp. paprika
1/4 tsp. coriander
1/4 tsp. granulated garlic
1/4 tsp. cumin
3 shallots, minced
3 Tbsp. olive oil
10 oz. ground pork
1 lb. watercress, chopped
2 Tbsp. almond meal
10 oz. cauliflower rice
1. In a medium mixing bowl, use a fork to combine the egg, spices, and almond
meal. Then add in the ground pork, adding salt and pepper to taste and combine
thoroughly.
2. Wet your hands and form the mixture into 1-inch meatballs. Once you prepared the
meatballs, heat a large skillet over medium-high heat and add in 1 tbsp of olive oil to
warm. Add the meatballs and cook them for 3-4 minutes per side until browned and
crispy on all edges. Wipe out the pan and transfer the meatballs to another plate.
While they cook prepare the rest of the ingredients.
3. Place a skillet over medium heat with 1-2 tablespoons of olive oil. Add the shallots
and season the skillet with salt & pepper to taste, stirring everything together. Add
the cauliflower rice, continuing to stir until the cauliflower softens which should take
2-4 minutes. Remove the pan from heat and stir in the watercress, seasoning with
salt and pepper.
4. Place the rice in in bowls and top with the meatballs equally.
Hungarian Meatballs
(2 servings)
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.
Ribeye with Caramelized Onions & Mushrooms
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
354.73 21.92g 33.83g 6.09g
Ingredients
Preparation
4 boneless skinless chicken breasts
1 Tbsp avocado oil
salt and pepper
1 pound mushrooms, washed and quartered
1/2 red onion, sliced
Dressing:
1/4 cup avocado oil
1 Tbsp. balsamic vinegar
1 Tbsp. red wine vinegar
1 Tbsp. water
1/2 tsp. dijon mustard
1/2 tsp swerve sweetener
1 tsp. fresh thyme leaves
salt and pepper
1. Preheat the oven to 350 degrees . Gently pound the chicken with the flat side of a
meat mallet to even it out a little. Place the chicken breasts in a 9 x 13 inch baking
dish. Pour the tbsp of oil over the chicken and oil both sides of each breast. Season
both sides of the chicken with salt and pepper.
2. Place the mushrooms and onions in a small bowl. Measure the ingredients for the
balsamic dressing in a small jar and shake to combine. Pour the dressing over the
mushrooms and onions and toss to coat.
3. Place the chicken in the oven and cook for 10 minutes. Add the mushrooms to the
pan around the chicken and cook for 20 - 30 minutes more.
Chicken with Marinated Mushrooms
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
391.34 37.15g 8.5g 6.39g
Ingredients
Preparation
3 cups cauliflower florets, diced
¾ cup mayonnaise
1 Tbsp. yellow mustard
1 Tbsp. fresh pickle juice
1 Tbsp. dill seasoning
⅓ cup chopped onions
4 hard-boiled eggs
salt and pepper to taste
paprika to garnish
1. Boil 1 inch of water in a large pot on the stove. Add the cauliflower, cover, and
reduce the heat to low. Cook until tender. This will take about 8 minutes. Test the
cauliflower by poking it with a fork to determine it is soft.
2. While the cauliflower cooks, chop 4 boiled eggs into smaller bits.
3. Drain the water from the cauliflower. Place the cauliflower in a large mixing bowl
or serving dish. Add the mayo, mustard, pickle juice, dill seasoning, chopped onions,
chopped egg, salt and pepper to taste to the bowl with the cauliflower. Stir to
combine. Taste repeatedly to determine if additional salt, mustard, or dill seasoning is
needed.
4. Chill for a least one hour. Garnish the potato salad with sprinkled paprika.
Cauliflower “Potato” Salad
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
452.1 32.58g 28.1g 13.3g
Ingredients
Preparation
For the squash:
1 large spaghetti squash
2 Tbsp. avocado oil
1 pinch sea salt
For the chicken:
1 Tbsp. avocado oil
1 1/2 lbs. chicken thighs, chopped
1 tsp. paprika
1 tsp. ground cumin
1/4 tsp. sea salt
For the pesto:
2 cup fresh basil leaves
2/3 cup pumpkin seeds
2/3 cup avocado oil
1 clove garlic
1 cup parmesan
1. Preheat the oven to 400 degrees. Cut the squash in
half. Rub the olive oil over the flesh and sprinkle with
salt and pepper. Roast, cut-side down for 35 to 50
minutes.
2. While the squash is roasting, prepare the pesto.
Add all ingredients except the oil to a food processor. Pulse a few times to chop the
ingredients. Leave the food processor on and stream oil through the top. Continue
processing until desired texture is reached.
3. Heat a skillet to medium-high and add 1 to 2 tablespoons avocado oil or coconut oil.
Add the chopped chicken, sea salt, paprika, and cumin. Brown the chicken without
stirring for 3 minutes. Stir and continue browning without touching another 3 minutes.
Stir chicken well, cover, and cook until cooked through, about 2 to 5 minutes more.
4. Once the squash is cool enough to handle, scrape the the “spaghetti” strands into a
large mixing bowl using a fork. Add in the pesto sauce and toss well. Add in the chicken,
including all of the liquid, and toss until everything is combined. Taste for flavor, and add
sea salt to taste.
Chicken Pesto Spaghetti Squash
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
99.41 5.72g 10.16g 1.87g
Ingredients
Preparation
1 avocado, mashed
1 lb. ground chicken breast
2 tsp. parsley, finely chopped
1 Tbsp. dijon mustard
1/4 tsp. garlic powder
1 Tbsp. ghee
1 tsp. salt
1. In a large mixing bowl, combine the ground chicken, mustard, garlic powder,
parsley, and salt. Mix everything until well combined.
2. Shape 10 meatballs out of the mixture, but keep 1/2 cup of meat in the bowl for
later. In each meatball that you formed, create a divot with your thumb and add
1 teaspoon of avocado mash into it. Take 1 tablespoon of the saved meat for each
meatball and cover the avocado, tucking it in the middle.
3. Melt the ghee in a large skillet over medium heat. Add as many meatballs as fit,
being careful not to crowd them. Cook for 12 minutes, occasionally turning to evenly
brown the meatballs on all sides. Repeat with any extra meatballs and enjoy!
Avocado Stuffed Chicken Meatballs
(10 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
224.17 19.39g 9g 8.02g
Ingredients
Preparation
1 egg, beaten
2 cups almond flour
1/2 tsp. salt
1. Preheat the oven to 350 degrees and line a
baking sheet with parchment paper.
2. In a large mixing bowl, combine the almond flour, salt, and egg. Combine to form a
dough.
3. Place a sheet of parchment paper on a flat surface a place the dough on it. Put
another piece of parchment paper on top of it. Use a rolling pin to flatten the cracker
dough to a 1/16” thick rectangle. Cut the dough into your desired amount of crackers
then bake them for 8-12 minutes or until golden brown.
3-Ingredient Paleo Crackers
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
231.6 25.94g 0.11g .56g
Ingredients
Preparation
1 cup olive oil
8 oz. radishes, cut in quarters
1 tsp. salt
1 tsp. pepper
1. Preheat the oven to 400 degrees and prepare a baking
dish by brushing it or spraying it with olive oil.
2. Add the radish wedges to the dish and drizzle them
with the olive oil. Season with salt and pepper to taste. Roast the radishes for 45 minutes,
until they become crip and golden.
3. Serve with your favorite keto-friendly dipping sauce.
Roasted Radish Wedges
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
210.54 19.5g 2.7g 8.76g
Ingredients
Preparation
2 Tbsp. coconut oil, melted
1 1/2 cups macadamia nuts
1/4 cup almond butter
1/2 cup chocolate chips
1 tsp. salt
1. Line a square pan with parchment paper and set
it to the side. Process the macadamia nuts in a food
processor until they resemble a rough flour.
2. Add all of the ingredients except the chocolate
chips and salt to a large mixing bowl. Stir to combine. Once mixed, pour the
mixture into the prepared pan and spread it out in an even layer.
3. Melt the chocolate chips in a microwave safe dish in 15 second increments,
stirring in between to make sure it doesn’t burn.
4. Pour the melted chocolate over the nut mixture and spread it into a thin
layer. Place the pan in the freezer to set for an hour.
5. Cut the bars into 12 squares and enjoy!
No Bake Almond Butter Bars
(12 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
166.24 17.48g 1.86g 5.7g
Ingredients
Preparation
1/2 tsp. vanilla extract
3 Tbsp. butter
1/4 tsp. salt
1 cup raw pecan halves
1/4 tsp. cinnamon
1/3 cup stevia
1. Heat a large skillet over medium heat on the stove
top and roast the nuts by putting them in the skillet
along with the dry seasonings. Stir them and allow
them to heat until they become aromatic.
2. Add in the butter and stir until it is melted. Use a spatula to ensure the pecans are
coated in butter.
3. Pour the stevia into the mixture and stir it in. Stir it occasionally until a caramel
begins to bubble. The butter and stevia will become foamy and golden after about 8
minutes.
4. Once the caramel forms, add the vanilla extract to the skillet and raise the heat to
medium-high. Stir the dish until toasty bits form on the pecans and the caramel is
getting sticky and golden brown.
5. While the mixture is still hot, transfer it to parchment paper and spread it out
evenly. Keep the nuts together so they stick to each other as the brittle cools.
6. Once it cools, put the parchment paper with the brittle into the freezer and freeze
for 20-30 minutes or until hard enough to break into pieces.
Pecan Brittle
(10 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
124.91 11.75g 2.55g 4.9g
Ingredients
Preparation
1/3 cup cashew butter
1/4 cup coconut oil
1/2 oz. raw cashews
1/3 cup cacao powder
1/3 cup coconut butter
1. Heat the coconut oil and cacao powder in a
saucepa over medium heat. Once it simmers,
remove it from heat and stir until it forms a smooth chocolate mixture.
2. Take the pan off of heat and allow the chocolate to cool completely, then, divide it equally
into 9 holes of an ice cube tray. Freeze the mixture for 10 minutes.
3. Once it is hardened, spoon the coconut butter equally into each chocolate base, then
freeze the tray for another 10 minutes.
4. Repeat this process with the cashew butter after the second coconut butter layer
hardened. Top the bite with 1 cashew per each one, and freeze the tray again until everything
is solidified. Pop the bites out of the tray and store in an airtight container in the freezer.
3-Layer Freezer Snacks
(9 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
94.84 9.16g .53g 2.37g
Ingredients
Preparation
1 tsp. lemon juice
1/2 cup blueberries
1/2 cup coconut oil
1 cup coconut butter
1 Tbsp. shredded coconut
1 tsp. stevia
1. Blend the coconut butter, coconut oil, blueberries, lemon juice and stevia on a high
setting until the mixture is smooth. Scrape down the sides and blend again to ensure
everything is combined.
2. Spoon the mixture equally into silicone molds then use a knife or spoon to smooth
the tops of the molds.
3. Sprinkle shredded coconut over each mold then place the silicone molds in the
freezer for 1 hour to harden the bites.
4. Once frozen, remove the bites from the freezer and pop them out of the molds.
5. Keep the bites in the freezer for up to 30 days.
Ocean Blueberry Freezer Bites
(21 servings)

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mealplan.week51.pdf

  • 1. WEEK 51 RECIPES BREAKFAST LUNCH SNACKS DINNER DESSERT cream cheese crepes instant pot hamburger soup 3-ingredient paleo crackers instant pot butter chicken no bake almond butter bars granola clusters egg roll in a bowl avocado stuffed chicken meatballs white chicken chili pecan brittle pulled pork breakfast hash chicken tenders roasted radish wedges hungarian meatballs keto freezer snacks egg foo young pancakes pad thai ribeye with caramelized onions ocean blueberry freezer bites coconut flour banana bread italian sub roll-ups chicken with marinated mushrooms muesli cereal cauliflower celeriac soup cauliflower “potato” salad breakfast casserole with sausage curry beef bowl chicken pesto spaghetti squash
  • 2. CALORIES FAT PROTEIN CARBOHYDRATES 264.92 22.35g 10.33g 12.72g Ingredients Preparation 4 oz. cream cheese, softened 4 eggs 1 1/2 tsp. salt 1 Tbsp. butter 3/4 cup almond flour 1/4 cup almond milk 2 Tbsp. swerve sweetener 8 oz. raspberries 8 Tbsp. peanut butter 1. Line a large baking sheet with parchment paper. Use a blender to mix together the softened cream cheese, eggs, almond flour, swerve sweetener, almond milk, and salt to taste. Blend until smooth. 2. Place a large skillet over medium-low heat and add a bit of the butter to the pan to coat it. Once it warms up, add a couple tbsp of batter to the pan and swirl the mixture around the bottom to make a thin crepe layer. 3. Cook the crepe until the edge is cooked and once it can be loosened with a spatula flip it over and allow the other side to cook until lightly browned. Repeat this process with the rest of the batter. 4. Spread 1 tablespoon of peanut butter in the center of the crepe. Add 1 ounce of raspberries to the peanut butter. Fold the crepe over and enjoy! Cream Cheese Crepes (8 servings)
  • 3. CALORIES FAT PROTEIN CARBOHYDRATES 300.16 30.55g 4.77g 17.43g Ingredients Preparation 1/2 cup butter 1/2 tsp. salt 1 cup unsweetened coconut flakes 1 cup pecan halves 1/2 cup almond slivers 1/2 cup pumpkin seeds 1/4 cup swerve powdered sugar 1/4 cup swerve brown sugar 1/2 tsp. maple extract 1. Preheat the oven to 300 degrees and line a large baking sheet with parchment paper. 2. In a food processor, combine the pecans, flaked coconut, almonds, pumpkin seeds, and salt. Process the ingredients until mixture becomes coarse crumbs. 3. In a large saucepan over low heat, combine the butter and swerve powdered and brown sugar sweeteners. Whisk these around until the butter is melted and the sweeteners are mostly dissolved into it. Remove the skillet from heat and stir in the maple extract. 4. Stir the nut mixture into the butter mixture in the skillet and stir until well combined. Transfer the mixture to the prepared baking pan and spread out evenly. Top with waxed paper or parchment and press down firmly to make everything even. 5. Bake the granola clusters for 20 to 30 minutes, until golden. Remove the tray and let the clusters cool completely, then break them into large chunks with your hands. 6. Store in an airtight container for up to a week. Serve with nut milk or any other bottom of your choice. Granola Clusters (8 servings)
  • 4. CALORIES FAT PROTEIN CARBOHYDRATES 307.77 22.59g 13.32g 14.85g Ingredients Preparation 2 eggs 1/4 tsp. salt 1/2 tsp. paprika 1 turnip, diced 1 Tbsp. parsley, finely chopped 2 Tbsp. olive oil 2 Tbsp. red onion, finely diced 4 oz. brussel sprouts, halved 1/4 tsp. garlic powder 1/4 tsp. pepper 1 cup spinach 3 oz. pulled pork 1. Heat the olive oil in a skillet over medium heat. Add the diced turnip, onion, and spices to it, cooking for about 5 minutes while stirring. 2. Add the rest of the vegetables to the skillet and cook them for another 2-3 minutes until they soften, then add in the pulled pork and cook that for 2 minutes. 3. Make 2 wells in the hash and crack in the two eggs, then cover the skillet and cook the whole dish on the stovetop for 3-5 minutes until the egg whites are set and the yolk is runny. 4. To finish, season the eggs with salt to taste and any leftover seasonings, and garnish with parsley. Pulled Pork Breakfast Hash (2 servings)
  • 5. CALORIES FAT PROTEIN CARBOHYDRATES 385.6 20.89g 35.04g 15.31g Ingredients Preparation 6 eggs 1/2 tsp. apple cider vinegar 1 Tbsp. fresh cilantro, minced 2 scallions, thinly sliced 1 tsp. avocado oil 1/2 tsp. baking soda 1/4 cup coconut flour 1 tsp. salt 1 cup diced ham 10 oz. frozen spinach 1 tsp. pepper 1. In a large mixing bowl, whisk together the eggs, coconut flour, salt to taste, and apple cider vinegar until a smooth mixture forms. Once combined, add in the diced ham, spinach, scallions, cilantro, and baking soda, and pepper. 2. Heat the avocado oil in a large skillet ver medium heat. Use a large scooper (about 3-tablespoon size) to add the batter in the pan, and flatten the “pancake” to ½-inch thick with a spatula. 3. Fry the cakes for 2 minutes before flipping them, then flip them and cook them on the other side for 1-2 more minutes. The pancakes will show you that they are cooked through when the centers bounce back when you press down on them with your finger. 4. Repeat this process until you’re out of batter. Place each pancake on a wire rack to cool while you cook the others. Serve immediately. Egg Foo Young Pancakes (2 servings)
  • 6. CALORIES FAT PROTEIN CARBOHYDRATES 176.85 14g 5.96g 9.24g Ingredients Preparation 2 tsp. banana extract 6 eggs 1/4 tsp. salt 1/3 cup coconut oil 1 Tbsp. baking powder 1/3 cup almond milk 1/2 cup coconut flour 1 tsp. xanthan gum 1 tsp. cinnamon 1/4 cup stevia 1. Preheat the oven to 375 degrees and prepare a loaf pan with non-stick spray. 2. In large mixing bowl beat together eggs, oil, and almond milk. Once combined, add in the stevia, coconut sugar, baking powder, xanthan gum, salt, cinnamon, and banana extract. Mix to combine well. 3. Pour the batter into the loaf pan and bake for 40-45 minutes, until the bread is golden brown and a toothpick inserted comes out clean. 4. Allow the bread to cool for 15 minutes before removing from the pan. Allow to cool fully on a wire rack. Coconut Flour Banana Bread (8 servings)
  • 7. CALORIES FAT PROTEIN CARBOHYDRATES 225.78 20.01g 8.1g 6.68g Ingredients Preparation 1/2 tsp. vanilla extract 2 tsp. cinnamon 1/2 cup pecans 1 cup sliced almonds 1 cup pumpkin seeds 1 cup coconut flakes 1 cup sunflower seeds 1/2 cup hemp hearts 1/4 tsp. liquid stevia 1. Preheat the oven to 350 degrees and line a baking pan with parchment paper. 2. In a large mixing bowl, mix together all of the ingredients until combined. Bake for 7-8 minutes. 3. Allow the cereal to cool a bit before eating and serve with almond milk! Each serving is 1/3 cup. Muesli Cereal (10 servings)
  • 8. CALORIES FAT PROTEIN CARBOHYDRATES 267.77 20.98g 15.66g 5.02g Ingredients Preparation 12 eggs 1 lb. ground breakfast sausage 12 oz. broccoli florets, chopped 2 cloves garlic, minced 3 cup yellow squash, diced 1 Tbsp. avocado oil 1/2 cup almond milk 1/2 tsp. onion flakes 1/8 tsp. pepper 1/4 tsp. salt 1. Preheat the oven to 375 degrees and prepare a 9x13 casserole dish with non-stick spray. 2. Add the sausage, garlic, and onion to a large skillet over medium-high heat. Cook until the sausage is fully browned. Add the yellow squash and broccoli and cook until tender. Pour the mixture into the prepared casserole dish. 3. Whisk the eggs, almond milk, salt & pepper together until well combined. Bake for 30-35 minutes until the eggs are completely set. Breakfast Casserole with Sausage (10 servings)
  • 9. CALORIES FAT PROTEIN CARBOHYDRATES 968.46 71.71g 60.03g 20.37g Ingredients Preparation 2 bay leaves 3 cups chicken stock 1/4 tsp. dried thyme 2 bunches celery, diced 1/2 cup green bean pieces 8 oz. mushrooms, sliced 2 Tbsp. olive oil 3 cloves garlic, minced 1 Tbsp. fish sauce 2 lbs. ground beef 1 onion, diced 1 tsp. salt 1 tsp. pepper 1 Tbsp. tomato paste 3 tsp. coconut aminos 1 cup broccoli florets 1 cup zucchini, diced 1. Using an instant pot, set to the sauté setting. Once it’s ready, add the ground beef into it with a tablespoon of olive oil. Let it sauté for 3-5 minutes. 2. While the meat is cooking, in a medium mixing bowl combine the chicken stock, red wine vinegar, tomato paste, coconut aminos, and fish sauce. Once combined, set the bowl aside. 3. Add the onions and celery to the instant pot, allowing it to sauté for a few minutes. Add the garlic and mushrooms. Let everything sauté together for 3 minutes until it has browned and is softened. Once done add the rest of the veggies to the pot. 4. Add the bay leaves, dried thyme, and salt & black pepper to taste. Stir everything together then lock the instant pot and close the steam valve. Put it to the high pressure setting for 5 minutes, then give the pot a few minutes to relieve the pressure (this will happen automatically). 5. Once the pressure has left the pot, take off the lid and switch the setting back to sauté on medium again to allow the stew to thicken. Bring the stew to a simmer than reduce the heat slowly to let it thicken for 5-10 minutes or until it reaches your desired consistency. Instant Pot Hamburger Soup (3 servings)
  • 10. CALORIES FAT PROTEIN CARBOHYDRATES 260.36 10.22g 29.82g 14.13g Ingredients Preparation 2 tsp. apple cider vinegar 1/2 tsp. salt 1/4 cup chicken broth 1 cup carrots, shredded 1 lb. ground turkey 2 Tbsp. olive oil 1/2 tsp. minced ginger 1 tsp. sesame oil 3 cloves garlic, minced 1 1/2 cup onion, finely diced 5 cups shredded cabbage 2 Tbsp. coconut aminos 1/4 tsp. pepper 1. Heat 1 tablespoon of olive in a large skillet over medium heat. Add in the ground turkey and cook it for 5-6 minutes or until cooked through. Once done, push it to one side of the pan and add the onion to the empty side. Sauté the onion for 3-4 minutes with the turkey juices and olive oil. 2. Once the onion is translucent, add in the shredded carrots, garlic, and ginger, then sauté everything for 2 minutes. Stir together with the turkey and onions. 3. Add in the chicken broth along with the cabbage, coconut aminos, and apple cider vinegar. Stir well and cover the pan with a lid. Reduce the stovetop heat to medium-low and allow the dish to cook for 12-15 minutes or until the cabbage becomes tender. Right before serving, add in the sesame oil. Garnish with sliced green onions. Egg Roll in a Bowl (4 servings)
  • 11. CALORIES FAT PROTEIN CARBOHYDRATES 229.58 7.42g 36.35g 1.99g Ingredients Preparation 2 eggs 1 1/2 tsp. onion powder 1/8 tsp. cayenne 1 cup almond meal 1 1/2 tsp. garlic powder 1 tsp. salt 1/2 tsp. pepper 2 Tbsp. olive oil 1 lb. chicken breast, sliced into tenders 1.Pat the chicken tenders dry with paper towels and set aside. Beat the eggs together in a shallow bowl and set this aside as well. 2. In another shallow bowl, combine the almond meal with the spices until mixed well. 3. Dip each tender in the beaten eggs, then coat in the almond meal mixture. Once coated, set the chicken on a plate to the side. 4. Heat a large skillet over medium-high heat for 1 minute. Add olive oil to the pan and allow to heat. Add in the chicken tenders, being careful not to over crowd the skillet. 5. Once the tenders are in, lower the heat to medium and cook each side until browned and golden which typically takes 3-4 minutes per side. 6. Serve with your favorite keto-friendly dipping sauce and enjoy! Chicken Tenders (3 servings)
  • 12. CALORIES FAT PROTEIN CARBOHYDRATES 658.44 58.91g 23.87g 14.89g Ingredients Preparation 1/4 cup fish sauce 1 Tbsp. coconut aminos 3 tsp. sriracha sauce 2 cloves, garlic, minced 4 Tbsp. almond butter 5 drops liquid stevia 1 lb. chicken thighs, diced 1 lb. zucchini noodles 4 eggs 2 green onions, thinly sliced 1/4 cup cilantro, chopped 1/4 cup almond slices 2 Tbsp. lime juice 4 Tbsp. olive oil 2 cups bean sprouts 1. Heat two tablespoons of olive oil in a large skillet over medium heat. Sauté the zoodles in the pan, then cover them with the lid until soft and cooked through. Set aside. 2. Combine the fish sauce, coconut aminos, sriracha, garlic, almond butter, and salt & pepper to taste to make the pad thai sauce. Once mixed well, add the stevia drops and stir it in, then place the sauce to the side. 3. Cook the chicken thighs in the skillet over medium-high heat until an internal temperature of 165 degrees is reached. 4. Heat 1/2 tablespoon of olive oil in another skillet over medium heat. Whisk the eggs together with salt and pepper to taste. Pour half the egg mixture in the pan and swirl it around the bottom of the pan to make a thin omelet. Cook the eggs for a couple of minutes, until they firm on top. Use a spatula to flip them to the other side and cook for another 30 seconds. Once they are done place them to the side on a plate and repeat this with the remaining egg mixture. Cut the eggs into thin strips. 5. Place the chicken back over heat and add in the green onions, cooking over medium- high heat until the onions become see through. Add the omelet strips and bean sprouts to the skillet and cook for 1 more minute while stirring. Add the sauce to the pan along with the zoodles, cooking until heated well. Once warmed, garnish with cilantro, lime juice, and sliced almonds. Pad Thai (6 servings)
  • 13. CALORIES FAT PROTEIN CARBOHYDRATES 268.13 23.81g 10.57g 2.89g Ingredients Preparation 4 slices salami 4 slices mortadella 4 slices sopressata 4 slices pepperoni 1 Tbsp. avacado mayonnaise 1/2 oz. lettuce, shredded 1/4 cup pickled jalapeno 1 oz. roasted red pepper slices 1/4 cup black olives 1 Tbsp. apple cider vinegar 1/4 tsp. italian seasoning 1. Layer the slices of meat (4 different stacks) from largest to smallest. Spread a little bit of avocado mayo on the top of the stack, leaving room at the top of the largest pieces so that it doesn’t drizzle out when rolled up. 2. Top each roll up with shredded lettuce on the lower half. Add the other toppings. Starting from the bottom of the cheese, tightly roll the stack, then secure the outer meat edges with toothpicks. 3. To serve pour 2 parts oil and 1 part apple cider vinegar vinegar into a small dish for dipping and garnish with the Italian seasonings. Italian Sub Roll-ups (4 servings)
  • 14. CALORIES FAT PROTEIN CARBOHYDRATES 220.91 14.94g 8.46g 15.6g Ingredients Preparation 3 cups chicken stock 1 lb. frozen cauliflower 1 cup celeriac, peeled & chopped 2 Tbsp. ghee 2 cloves garlic, diced 1/2 tsp. pepper 1 tsp. salt 1 tsp. dried chives 4 slices bacon, cooked & crumbled 1. Put the cauliflower, celeriac, garlic, and chicken stock in a stock pot over medium-high heat. Cover the pot until it boils. Once it reaches a boil, reduce the heat and simmer the pot (with the lid still on) for 15-20 minutes, until everything becomes tender. 2. Place the contents into a blender and puree until smooth. Add in the ghee, salt & pepper to taste, blending until thoroughly combined. 3. Top the soup with bacon and chives and enjoy! Cauliflower Celeriac Soup (3 servings)
  • 15. CALORIES FAT PROTEIN CARBOHYDRATES 579.77 46.4g 32.27g 9.32g Ingredients Preparation 1/2 tsp. ground ginger 1/2 tsp. garlic powder 1/2 tsp. salt 1 shallot, diced 1 Tbsp. parsley, minced 2 tsp. curry powder 1 Tbsp. coconut oil 3/4 cup coconut milk 1 1/2 lb. ground beef 1 Tbsp. tomato paste 4 cups curly kale, chopped & sauteed 2 cups cauliflower rice, cooked 1. Heat the coconut oil in a large skillet over medium heat. Once melted, add beef and shallot. Break up beef and cook until almost cooked through, about 6-7 minutes. 2. Add in all the spices and tomato paste. Stir and cook for 1 minute. 3. Add the coconut milk and bring to a rapid simmer, then reduce heat to medium low, cover and simmer for 3-4 minutes until the beef is cooked through. 4. Once beef is done, assemble bowls. Start with a bed of greens and add cauliflower or white rice. Top with beef mixture and sprinkle chopped parsley on top. Enjoy! Curry Beef Bowls (4 servings)
  • 16. CALORIES FAT PROTEIN CARBOHYDRATES 674.28 50.95g 40.12g 15.13g Ingredients Preparation 2 Tbsp. coconut oil 2 lbs. chicken thighs, cubed 1 Tbsp. ginger, grated 4 cloves garlic, minced 1 onion, diced 1 tsp. chili powder 1 tsp. turmeric powder 1 tsp. coriander 1 tsp. cumin 1 tsp. garam masala 1/4 tsp. pepper 1 tsp. salt 1 oz. parsley, chopped 1.Using the instant pot, turn on the sauté setting and warm up the coconut oil until the Set Instant Pot indicates that it’s “hot.” 2. While the pot is sautéing the ghee/oil, put the chicken thighs into a bowl and add all the spices to it except the onion, garlic, and ginger, then mix them together and set the bowl to the side. 3. Inside the pot, add the onion, garlic, and ginger and cook the contents for 3-4 minutes while stirring until the onions are translucent. 4. Add the coated chicken thighs to the pot and sauté these for 5 minutes until mostly browned. Once done, add the tomato sauce, stir it over the contents, then set the instant pot on manual and close the lid for 5 minutes. 5. Once it beeps to a finish, let the pressure release naturally for 10 minutes, and once the time is up open the lid and stir in the coconut milk then garnish with lime juice and parsley or cilantro, and serve over cauliflower rice! Instant Pot Butter Chicken (4 servings)
  • 17. CALORIES FAT PROTEIN CARBOHYDRATES 341.43 20.38g 31.53g 8.92g Ingredients Preparation 1 Tbsp. ghee 1 onion, diced 3 stalks celery, diced 4 cloves garlic, minced 2 tsp. ground cumin 2 tsp. dried oregano 1 tsp. ground coriander 1 tsp. salt 1 tsp. pepper 3 cups chicken broth 2 lbs. chicken breast 1/2 cup coconut milk 1/2 cup cream cheese 1/4 cup lime juice 1 1/2 Tbsp. arrowroot starch 1. In a large pot, heat the ghee. Add the onion and celery, cook 5-7 minutes. Add garlic, cumin, oregano, coriander, sea salt and pepper. Give it all stir, cook for 1-2 minutes. Add broth. Bring to a boil, stirring occasionally. 2. Add the chicken. Stir and reduce heat to medium-high. Cook for approximately 10 minutes, until the chicken is cooked. Using a slotted spoon or tongs, remove the chicken and shred with two forks. Add the chicken back to the pot. Stir. 3. In a small bowl whisk together the coconut milk, cream cheese and the lime juice. In another small bowl whisk together the arrowroot starch with ¼ cup or cold water. Whisk the coconut milk mixture into the chili. Stir well to combine. While whisking the soup, slowly stir in the arrowroot starch mixture. Bring the chili to a low boil and let it thicken and reduce slightly. 4. Taste and adjust seasonings as necessary, to your taste. Serve and garnish and desired. White Chicken Chili (6 servings)
  • 18. CALORIES FAT PROTEIN CARBOHYDRATES 661..45 56.77g 29.39g 8.84g Ingredients Preparation 1 egg 1/4 tsp. fennel seeds 1/4 tsp. paprika 1/4 tsp. coriander 1/4 tsp. granulated garlic 1/4 tsp. cumin 3 shallots, minced 3 Tbsp. olive oil 10 oz. ground pork 1 lb. watercress, chopped 2 Tbsp. almond meal 10 oz. cauliflower rice 1. In a medium mixing bowl, use a fork to combine the egg, spices, and almond meal. Then add in the ground pork, adding salt and pepper to taste and combine thoroughly. 2. Wet your hands and form the mixture into 1-inch meatballs. Once you prepared the meatballs, heat a large skillet over medium-high heat and add in 1 tbsp of olive oil to warm. Add the meatballs and cook them for 3-4 minutes per side until browned and crispy on all edges. Wipe out the pan and transfer the meatballs to another plate. While they cook prepare the rest of the ingredients. 3. Place a skillet over medium heat with 1-2 tablespoons of olive oil. Add the shallots and season the skillet with salt & pepper to taste, stirring everything together. Add the cauliflower rice, continuing to stir until the cauliflower softens which should take 2-4 minutes. Remove the pan from heat and stir in the watercress, seasoning with salt and pepper. 4. Place the rice in in bowls and top with the meatballs equally. Hungarian Meatballs (2 servings)
  • 19. 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. Ribeye with Caramelized Onions & Mushrooms (1 serving)
  • 20. CALORIES FAT PROTEIN CARBOHYDRATES 354.73 21.92g 33.83g 6.09g Ingredients Preparation 4 boneless skinless chicken breasts 1 Tbsp avocado oil salt and pepper 1 pound mushrooms, washed and quartered 1/2 red onion, sliced Dressing: 1/4 cup avocado oil 1 Tbsp. balsamic vinegar 1 Tbsp. red wine vinegar 1 Tbsp. water 1/2 tsp. dijon mustard 1/2 tsp swerve sweetener 1 tsp. fresh thyme leaves salt and pepper 1. Preheat the oven to 350 degrees . Gently pound the chicken with the flat side of a meat mallet to even it out a little. Place the chicken breasts in a 9 x 13 inch baking dish. Pour the tbsp of oil over the chicken and oil both sides of each breast. Season both sides of the chicken with salt and pepper. 2. Place the mushrooms and onions in a small bowl. Measure the ingredients for the balsamic dressing in a small jar and shake to combine. Pour the dressing over the mushrooms and onions and toss to coat. 3. Place the chicken in the oven and cook for 10 minutes. Add the mushrooms to the pan around the chicken and cook for 20 - 30 minutes more. Chicken with Marinated Mushrooms (4 servings)
  • 21. CALORIES FAT PROTEIN CARBOHYDRATES 391.34 37.15g 8.5g 6.39g Ingredients Preparation 3 cups cauliflower florets, diced ¾ cup mayonnaise 1 Tbsp. yellow mustard 1 Tbsp. fresh pickle juice 1 Tbsp. dill seasoning ⅓ cup chopped onions 4 hard-boiled eggs salt and pepper to taste paprika to garnish 1. Boil 1 inch of water in a large pot on the stove. Add the cauliflower, cover, and reduce the heat to low. Cook until tender. This will take about 8 minutes. Test the cauliflower by poking it with a fork to determine it is soft. 2. While the cauliflower cooks, chop 4 boiled eggs into smaller bits. 3. Drain the water from the cauliflower. Place the cauliflower in a large mixing bowl or serving dish. Add the mayo, mustard, pickle juice, dill seasoning, chopped onions, chopped egg, salt and pepper to taste to the bowl with the cauliflower. Stir to combine. Taste repeatedly to determine if additional salt, mustard, or dill seasoning is needed. 4. Chill for a least one hour. Garnish the potato salad with sprinkled paprika. Cauliflower “Potato” Salad (4 servings)
  • 22. CALORIES FAT PROTEIN CARBOHYDRATES 452.1 32.58g 28.1g 13.3g Ingredients Preparation For the squash: 1 large spaghetti squash 2 Tbsp. avocado oil 1 pinch sea salt For the chicken: 1 Tbsp. avocado oil 1 1/2 lbs. chicken thighs, chopped 1 tsp. paprika 1 tsp. ground cumin 1/4 tsp. sea salt For the pesto: 2 cup fresh basil leaves 2/3 cup pumpkin seeds 2/3 cup avocado oil 1 clove garlic 1 cup parmesan 1. Preheat the oven to 400 degrees. Cut the squash in half. Rub the olive oil over the flesh and sprinkle with salt and pepper. Roast, cut-side down for 35 to 50 minutes. 2. While the squash is roasting, prepare the pesto. Add all ingredients except the oil to a food processor. Pulse a few times to chop the ingredients. Leave the food processor on and stream oil through the top. Continue processing until desired texture is reached. 3. Heat a skillet to medium-high and add 1 to 2 tablespoons avocado oil or coconut oil. Add the chopped chicken, sea salt, paprika, and cumin. Brown the chicken without stirring for 3 minutes. Stir and continue browning without touching another 3 minutes. Stir chicken well, cover, and cook until cooked through, about 2 to 5 minutes more. 4. Once the squash is cool enough to handle, scrape the the “spaghetti” strands into a large mixing bowl using a fork. Add in the pesto sauce and toss well. Add in the chicken, including all of the liquid, and toss until everything is combined. Taste for flavor, and add sea salt to taste. Chicken Pesto Spaghetti Squash (6 servings)
  • 23. CALORIES FAT PROTEIN CARBOHYDRATES 99.41 5.72g 10.16g 1.87g Ingredients Preparation 1 avocado, mashed 1 lb. ground chicken breast 2 tsp. parsley, finely chopped 1 Tbsp. dijon mustard 1/4 tsp. garlic powder 1 Tbsp. ghee 1 tsp. salt 1. In a large mixing bowl, combine the ground chicken, mustard, garlic powder, parsley, and salt. Mix everything until well combined. 2. Shape 10 meatballs out of the mixture, but keep 1/2 cup of meat in the bowl for later. In each meatball that you formed, create a divot with your thumb and add 1 teaspoon of avocado mash into it. Take 1 tablespoon of the saved meat for each meatball and cover the avocado, tucking it in the middle. 3. Melt the ghee in a large skillet over medium heat. Add as many meatballs as fit, being careful not to crowd them. Cook for 12 minutes, occasionally turning to evenly brown the meatballs on all sides. Repeat with any extra meatballs and enjoy! Avocado Stuffed Chicken Meatballs (10 servings)
  • 24. CALORIES FAT PROTEIN CARBOHYDRATES 224.17 19.39g 9g 8.02g Ingredients Preparation 1 egg, beaten 2 cups almond flour 1/2 tsp. salt 1. Preheat the oven to 350 degrees and line a baking sheet with parchment paper. 2. In a large mixing bowl, combine the almond flour, salt, and egg. Combine to form a dough. 3. Place a sheet of parchment paper on a flat surface a place the dough on it. Put another piece of parchment paper on top of it. Use a rolling pin to flatten the cracker dough to a 1/16” thick rectangle. Cut the dough into your desired amount of crackers then bake them for 8-12 minutes or until golden brown. 3-Ingredient Paleo Crackers (6 servings)
  • 25. CALORIES FAT PROTEIN CARBOHYDRATES 231.6 25.94g 0.11g .56g Ingredients Preparation 1 cup olive oil 8 oz. radishes, cut in quarters 1 tsp. salt 1 tsp. pepper 1. Preheat the oven to 400 degrees and prepare a baking dish by brushing it or spraying it with olive oil. 2. Add the radish wedges to the dish and drizzle them with the olive oil. Season with salt and pepper to taste. Roast the radishes for 45 minutes, until they become crip and golden. 3. Serve with your favorite keto-friendly dipping sauce. Roasted Radish Wedges (8 servings)
  • 26. CALORIES FAT PROTEIN CARBOHYDRATES 210.54 19.5g 2.7g 8.76g Ingredients Preparation 2 Tbsp. coconut oil, melted 1 1/2 cups macadamia nuts 1/4 cup almond butter 1/2 cup chocolate chips 1 tsp. salt 1. Line a square pan with parchment paper and set it to the side. Process the macadamia nuts in a food processor until they resemble a rough flour. 2. Add all of the ingredients except the chocolate chips and salt to a large mixing bowl. Stir to combine. Once mixed, pour the mixture into the prepared pan and spread it out in an even layer. 3. Melt the chocolate chips in a microwave safe dish in 15 second increments, stirring in between to make sure it doesn’t burn. 4. Pour the melted chocolate over the nut mixture and spread it into a thin layer. Place the pan in the freezer to set for an hour. 5. Cut the bars into 12 squares and enjoy! No Bake Almond Butter Bars (12 servings)
  • 27. CALORIES FAT PROTEIN CARBOHYDRATES 166.24 17.48g 1.86g 5.7g Ingredients Preparation 1/2 tsp. vanilla extract 3 Tbsp. butter 1/4 tsp. salt 1 cup raw pecan halves 1/4 tsp. cinnamon 1/3 cup stevia 1. Heat a large skillet over medium heat on the stove top and roast the nuts by putting them in the skillet along with the dry seasonings. Stir them and allow them to heat until they become aromatic. 2. Add in the butter and stir until it is melted. Use a spatula to ensure the pecans are coated in butter. 3. Pour the stevia into the mixture and stir it in. Stir it occasionally until a caramel begins to bubble. The butter and stevia will become foamy and golden after about 8 minutes. 4. Once the caramel forms, add the vanilla extract to the skillet and raise the heat to medium-high. Stir the dish until toasty bits form on the pecans and the caramel is getting sticky and golden brown. 5. While the mixture is still hot, transfer it to parchment paper and spread it out evenly. Keep the nuts together so they stick to each other as the brittle cools. 6. Once it cools, put the parchment paper with the brittle into the freezer and freeze for 20-30 minutes or until hard enough to break into pieces. Pecan Brittle (10 servings)
  • 28. CALORIES FAT PROTEIN CARBOHYDRATES 124.91 11.75g 2.55g 4.9g Ingredients Preparation 1/3 cup cashew butter 1/4 cup coconut oil 1/2 oz. raw cashews 1/3 cup cacao powder 1/3 cup coconut butter 1. Heat the coconut oil and cacao powder in a saucepa over medium heat. Once it simmers, remove it from heat and stir until it forms a smooth chocolate mixture. 2. Take the pan off of heat and allow the chocolate to cool completely, then, divide it equally into 9 holes of an ice cube tray. Freeze the mixture for 10 minutes. 3. Once it is hardened, spoon the coconut butter equally into each chocolate base, then freeze the tray for another 10 minutes. 4. Repeat this process with the cashew butter after the second coconut butter layer hardened. Top the bite with 1 cashew per each one, and freeze the tray again until everything is solidified. Pop the bites out of the tray and store in an airtight container in the freezer. 3-Layer Freezer Snacks (9 servings)
  • 29. CALORIES FAT PROTEIN CARBOHYDRATES 94.84 9.16g .53g 2.37g Ingredients Preparation 1 tsp. lemon juice 1/2 cup blueberries 1/2 cup coconut oil 1 cup coconut butter 1 Tbsp. shredded coconut 1 tsp. stevia 1. Blend the coconut butter, coconut oil, blueberries, lemon juice and stevia on a high setting until the mixture is smooth. Scrape down the sides and blend again to ensure everything is combined. 2. Spoon the mixture equally into silicone molds then use a knife or spoon to smooth the tops of the molds. 3. Sprinkle shredded coconut over each mold then place the silicone molds in the freezer for 1 hour to harden the bites. 4. Once frozen, remove the bites from the freezer and pop them out of the molds. 5. Keep the bites in the freezer for up to 30 days. Ocean Blueberry Freezer Bites (21 servings)