mealplan.week8.pdf

1. WEEK 8 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
apple sage breakfast
sausage
smoked salmon & leek
quiche
asparagus ham
swirls
beef & broccoli
bowls
no-bake peanut
butter coconut
cookies
fireman’s overnight
breakfast casserole
keto taco salad
buffalo chicken
dip
chicken pizza
bianca
chocolate snack
cake
asparagus & asiago
frittata
buffalo chicken deviled
eggs
spiced nuts salmon cakes
keto chocolate
heaven
cheese crusted
omelet
caesar lettuce wrap cloud bread
mediterranean
roasted cabbage
steaks
simple keto
breakfast
balsamic blueberry & bleu
cheese chicken salad
keto shepherd’s
pie
all day superfood
breakfast skillet
cobb salad
curried riced
cauliflower with
shrimp
glazed blueberry
scones
keto chicken salad shrimp scampi

2. CALORIES FAT PROTEIN CARBOHYDRATES
370.21 28.55g 20.49g 7.25g
Ingredients
Preparation
1 apple, shredded with the juice squeezed out
1/4 cup onion, minced
1 lb. ground pork
2 tsp. ghee
1 oz. sage, chopped
1. In a mixing bowl, combine the pork, apple, onions, spice blend, and chopped sage
and mix with your hands until everything is evenly incorporated. Form the mixture
into 8 evenly sized patties.
2. Heat the ghee in a large skillet over medium heat. When hot, place the patties in
the pan and cook for 3 to 5 minutes per side, or until cooked through and browned.
3. If desired, fry some sage leaves (about 1 per patty) in the pork fat left in the pan
until crispy to garnish the sausage patties.
Apple Sage Breakfast Sausage
(4 servings)

3. CALORIES FAT PROTEIN CARBOHYDRATES
446.2 36.23g 24.49g 5.99g
Ingredients
Preparation
12 eggs
1/2 cup millk
1 lb. ground pork sausage
1 green pepper, chopped
10 1/2 oz. condensed cream of mushroom soup
8 oz. mushrooms, sliced
1 onion, chopped
1 cup whipping cream
1 lb. cheddar cheese
1/4 tsp. garlic powder
1. Lightly grease a 9 x 13 baking dish. Set aside. Brown sausage in a skillet over medium
heat. Drain meat. Add mushrooms, onion and green pepper to the same skillet. Stir
and cook over medium heat for 6-7 minutes. Return meat to the pan, stir to combine
and add salt and pepper to taste. Remove from heat.
2. Break eggs into baking dish keeping the yolks intact. Do your best to evenly
distribute the egg yolks around the pan. Poke a hole in each of the yolks with a
toothpick. Pour cream over eggs and top with 1/2 of cheese.
3. Using a slotted spoon, add sausage mixture to the baking dish. Top with remaining
cheese, cover with foil and refrigerate overnight. When ready to bake, preheat oven to
350 degrees. Cook covered for 30 minutes and uncovered for another 30 minutes.
Mushroom sauce:
1. Combine soup, milk and garlic powder in a small saucepan and cook until heated
through. Add additional milk to reach desired consistency. Season to taste with salt
and pepper. Serve with breakfast casserole.
Fireman’s Overnight Breakfast Casserole
(12 servings)

4. CALORIES FAT PROTEIN CARBOHYDRATES
257.12 18.86g 16.85g 6.03g
Ingredients
Preparation
1 Tbsp. thyme, chopped
1 1/2 Tbsp. heavy cream
1 Tbsp. butter
5 eggs
1/4 tsp. salt
1 Tbsp. olive oil
3/4 lb. asparagus, cut into 1” pieces
1 clove garlic, minced
1/4 tsp. ground pepper
3 oz. asiago cheese
2 oz. cherry tomatoes, halved
1. In a large bowl, combine the eggs, whipping cream, salt, pepper, and half the fresh
thyme. Beat with a whisk until the eggs and cream are incorporated.
2. In an ovenproof saute pan over medium heat, add the butter and olive oil. When
the mixture is hot, add the asparagus pieces and cook for 3-4 minutes, stirring.
Add the garlic and cook for about a minute. Spread the asparagus so it is evenly
distributed across the bottom of the pan. Add the egg mixture to the pan and allow
the eggs to cook without mixing them. Use a rubber spatula to run around the edges
of the frittata as it cooks so the edges dont stick and burn. After 1-2 minutes, add the
cheese evenly to the egg mixture.
4. When the outer edges of the frittata have set but the center is still slightly runny,
arrange the cherry tomatoes and asparagus spears on the top of the frittata, sprinkle
the remaining thyme over the top, then remove the pan from the heat and place it
in an oven set to broil. After a few minutes, when the eggs have set completely and
begin to turn golden, carefully remove the pan from the oven.
Asparagus & Asiago Frittata
(4 serving)

5. CALORIES FAT PROTEIN CARBOHYDRATES
715.1 52.51g 43.76g 19.88g
Ingredients
Preparation
2 eggs
2 Tbsp. heavy cream
1 Tbsp. butter
3 oz. mozzarella cheese
2 Tbsp. cream cheese
4 oz. cherry tomatoes, diced
1/2 oz. spinach
2 slices turkey breast
1 tsp. oregano
1. Beat the eggs and cream together in a large mixing bowl then season with salt and
pepper to taste.
2. Place a nonstick skillet over medium heat on the stovetop and melt in the butter,
then layer the pan evenly in cheese until it covers the whole bottom. Allow it to cook
until the cheese has melted and it is bubbling.
3. Once the cheese is bubbling, pour the egg mixture over it and lower the heat. Give
the pan a few minutes to cook before stirring everything.
4. Once the omelet looks pretty much cooked and has firmed, fill one half of the
omelet with mushrooms, tomatoes, spinach, cream cheese, turkey pieces and
oregano, then allow it to cook for a few more minutes.
5. When the egg mixture starts to set and is yout desired consistency, turn the empty
half over the topping side. Let it cook for a few more minutes and enjoy!
Cheese Crusted Omelet
(1 serving)

6. CALORIES FAT PROTEIN CARBOHYDRATES
422.11 40.66g 12.26g 1.89g
Ingredients
Preparation
1 Tbsp. butter
2 eggs
2 Tbsp. mayonnaise
1 oz. baby spinach
1/4 tsp. salt
1/4 tsp. pepper
1. Heat the butter in a skillet over medium heat, then crack in both of the eggs
straight into the butter. To make the eggs sunny side up, leave them on one side to
fry. If you prefer the mover easy flip them over after the whites have cooked enough
to flip, then cook for another minute. Season with salt and pepper to taste.
2. Serve with baby spinach, mayonnaise and some coffee or tea.
Simple Keto Breakfast
(1 serving)

7. CALORIES FAT PROTEIN CARBOHYDRATES
405.3 32.92g 17.81g 13.05g
Ingredients
Preparation
1 avocado, sliced
4 eggs
1 cup sauerkraut
1 Tbsp. parsley, chopped
9 oz. asparagus, cut into 1” pieces
1 bag of spinach
1/4 tsp. salt
1/4 tsp. pepper
12 oz. breakfast sausage
2 Tbsp. butter
1 Tbsp. olive oil
1. Place a skillet over medium-high heat and melt in 1 tablespoon of the butter.
Add in the chopped asparagus and season with salt and pepper to taste. Cook the
asparagus for 5 minutes. Next, add the fresh spinach until wilted. Take the skillet off
of heat and set its contents to the side.
2. Add the last tablespoon of butter to the now empty skillet and add in the
sausages and cook until browned on all sides and cooked through. Set them to the
side with the asparagus mixture.
3. Put the now empty skillet back on medium-high heat and fry the eggs until the
egg whites are set and opaque and the egg yolks are still runny.
4. To plate, add the fried eggs to the side of a bowl, then add the asparagus,
spinach, and sausage next to it. Add the sauerkraut and half the avocado slices on
top. Drizzle on the olive oil and garnish with parsley.
All Day Superfood Breakfast Skillet
(2 servings)

8. CALORIES FAT PROTEIN CARBOHYDRATES
158.19 13.01g 4.41g 7.61g
Ingredients
Preparation
1 tsp. vanilla extract
1 egg
3/4 cup blueberries
3 Tbsp. coconut oil, melted
1/2 tsp. baking powder
1 cup almond flour
1/4 cup almond milk
1/4 cup coconut flour
3 Tbsp. erythitol
1/4 tsp. salt
1. Preheat the oven to 350 degrees and line a baking tray with parchment.
2. Combine the almond flour, coconut flour, erythitol, salt and baking powder
together in a medium bowl.
3. In a separate bowl, whisk 2 tablespoons of the coconut oil, almond milk, vanilla
extract and the egg together. Fold the wet ingredients into the dry ingredients.
Gently fold until a dough forms. Fold in the blueberries.
4. On the baking tray, form the dough into a large disc, about 1 inch thick. Cut the
dough in 8 equally sized pieces as you would a pizza. Spread the scones about an
inch apart and bake for 18-22 minutes until golden.
5. Add the remaining tablespoon of coconut oil, 1 teaspoon of erythitol and 2
tablespoons of blueberries into a blender. Blend until smooth. Drizzle over the scones
after they have cooled.
Glazed Blueberry Scones
(8 servings)

9. CALORIES FAT PROTEIN CARBOHYDRATES
408 32g 19g 14g
Ingredients
Preparation
Crust:
2 cups almond flour
1/4 cup ghee, melted
1 egg
1/2 tsp. salt
Filling:
2 tsp. coconut oil
2 leeks, sliced
3 cloves garlic, minced
4 eggs, whisked
1/2 cup almond milk
2 Tbsp. nutritional yeast
2Tbsp. fresh dill, chopped
1 Tbsp. fresh chives, chopped
1/4 tsp. salt
1/8 tsp. pepper
6 oz. smoked salmon
1. Preheat oven to 350 degrees, and grease a 10 inch
quiche dish with ghee or coconut oil. Combine
all ingredients for the crust in a large bowl until a
crumbly dough forms.
2. Press the dough into the quiche dish. Bake for 15 minutes.
3. While the crust is baking, heat coconut oil in a skillet over medium heat.
Add sliced leeks and garlic and stir cooking for 3-4 minutes just softened and
fragrant. Remove from heat and set aside.
4. In a separate bowl, whisk together eggs, coconut milk, nutritional yeast, dill,
chives, salt, and pepper until smooth. Stir in the leek mixture and smoked salmon.
Pour the egg mixture into to the par baked quiche crust.
5. Bake in the oven for 40 minutes until golden, and a knife inserted in the center
comes out clean. Cool slightly before slicing and serving.
Smoked Salmon & Leek Quiche
(6 servings)

10. CALORIES FAT PROTEIN CARBOHYDRATES
93.87 9.12g .78g 3.47g
Ingredients
Preparation
1 avocado, diced
4 Tbsp. taco seasoning
1/4 cup. fresh cilantro, chopped
1/4 onion, diced
1 lb. ground beef
2 Tbsp. bone broth
8 oz. romaine lettuce, chopped
4 oz. shredded cheddar
1/4 cup grape tomatoes, diced
2 Tbsp. olive oil
1. Place a skillet over medium-high heat and spray it with
nonstick spray, then add in the diced onion and allow it to
fry for 5 minus.
2. Once the onion is translucent, add in the ground beef, breaking it up with a
wooden spoon until browned and cooked through. This should take around 5
minutes.
3. Add the taco seasoning with 1/2 cup of water to ensure it mixes into the
meat. Cook the beef with the water and seasoning for 2 minutes so that it can
evaporate, then take the skillet off of the heat.
4. Divide the lettuce pieces onto 6 plates and spoon in equal portions of the beef,
diced avocado, cheese, tomatoes, and cilantro. Add salt & pepper to taste. Drizzle
with some olive oil and enjoy!
Keto Taco Salad
(6 servings)

11. CALORIES FAT PROTEIN CARBOHYDRATES
397.61 30.23g 25.56g 3.46g
Ingredients
Preparation
6 hard-boiled eggs
1 tsp. chives, chopped
1/4 cup chicken, cooked & shredded
1/4 cup buffalo sauce
1/4 cup shredded cheddar
2 Tbsp. ranch dressing
1. Peel the shells off of the hard boiled eggs and cut
them in half. Scoop the yolks out into a small bowl
and mash them together with the chicken, buffalo
sauce, shredded cheddar, and ranch.
2. Spoon the mixture evenly in the hole that the egg yolks left in the egg halves.
3.Garnish the deviled eggs with chives
Buffalo Chicken Deviled Eggs
(3 servings)

12. CALORIES FAT PROTEIN CARBOHYDRATES
16.53 1.42g .62g .34g
Ingredients
Preparation
1/4 cup shredded cheddar
1/4 cup diced tomatoes
2 tsp. caesar dressing
2 large lettuce leaves
1 Tbsp. red onion, finely diced
1. Top each lettuce leaves evenly with turkey,
cheese, tomato and onion. Drizzle each with 1 tsp. dressing. Fold in sides of lettuce
and roll up. Serve immediately. Or wrap tightly in plastic wrap and refrigerate until
ready to serve.
Caesar Lettuce Wrap
(1 serving)

13. CALORIES FAT PROTEIN CARBOHYDRATES
516.48 36.83g 35.19g 12.05g
Ingredients
Preparation
1 Tbsp. olive oil
1 Tbsp. balsamic vinegar
1/4 tsp. dijon mustard
1 1/2 spinach
4 oz. cooked chicken breast
1/4 cup blueberries
2 Tbsp. pecans
1/4 cup bleu cheese crumbles
1. Mix together the olive oil, balsamic vinegar, and dijon mustard. Once
combined season it with salt & pepper to taste.
2. In a medium salad bowl add in the spinach and toss it with the dressing.
Then, toss in the chicken pieces, blueberries, pecans, and blue cheese. Toss to
combine and enjoy!
Balsamic Blueberry & Bleu Cheese Chicken Salad
(1 servings)

14. CALORIES FAT PROTEIN CARBOHYDRATES
586.88 47.27g 28.88g 13.6g
Ingredients
Preparation
1 1/2 oz. avocado, sliced
1 oz. bleu cheese crumbles
1 hard-boiled egg, diced
2 1/2 oz. arugula
1/2 green onion, sliced
1 oz. radish, sliced
2 1/2 slices bacon, cooked & crumbled
2 oz. grilled chicken
1 oz. bell pepper
1 Tbsp. olive oil
2 Tbsp. lemon juice
1 Tbsp. apple cider vinegar
1. In a small bowl, whisk together olive oil, lemon juice and apple cider
vinegar.
2. Toss remaining ingredients together in a large bowl. Add the dressing and
toss to fully combine.
Cobb Salad
(1 serving)

15. CALORIES FAT PROTEIN CARBOHYDRATES
383.87 31.75g 21.39g 2.49g
Ingredients
Preparation
1 tsp. white vinegar
2 hard-boiled eggs, diced
5 sprigs fresh dill, chopped
1 tsp. yellow mustard
1/2 cup mayonnaise
1/4 cup pecans, chopped
2 cups chicken, cooked & shredded
1/4 cup dill pickles, chopped
1/4 cup onion, diced
1. Combine everything in a medium mixing bowl except the chicken. Once combined,
add in the shredded chicken and stir it to coat it evenly.
2. Add salt & pepper to taste, then chill in the refrigerator for an hour before serving.
3. Serve in a large collard lettuce leaf, or on its own.
Keto Chicken Salad
(4 servings)

16. CALORIES FAT PROTEIN CARBOHYDRATES
457.42 32.99g 26.35g 15.67g
Ingredients
Preparation
1 tsp. salt
1 Tbsp. avocado oil
1 lb. lean ground beef
1 2/3 Tbsp. coconut aminos
1 tsp. garlic, minced
2 Tbsp. sunflower seed butter
1/4 cup bone broth
1 tsp. ground ginger
1 green onion, sliced
2 Tbsp. lemon juice
4 cups spinach
2 Tbsp. olive oil
4 cups broccoli, cut into florets
1. Preheat the oven to 400 degrees. Mix the broccoli florets, salt and avocado together
on a sheet pan, spreading them out evenly in a single layer. Bake for 20 minutes.
2. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the ground beef,
garlic and salt to taste. Stir the meat, breaking it up into crumbled pieces, until it is
fully cooked. Add in 1 tablespoon of coconut aminos and turn the heat to high. Cook
for two more minutes, until crispy.
3. Heat the remaining 1 tablespoon of olive oil in a small sauce pan over medium
heat. Add the sunflower butter and mix until well combined. Add the bone broth, 2
teaspoon of coconut aminos, ginger and salt to taste. Allow to cook until the mixture
simmers. Add the lemon juice and stir until the sauce is light and smooth. Add the
green onion and remove the sauce pan from the heat.
4. Plate 1 cup of spinach, equal parts of broccoli and ground beef for each serving.
Drizzle with the sauce and enjoy.
Beef & Broccoli Bowls
(4 servings)

17. CALORIES FAT PROTEIN CARBOHYDRATES
770 52g 19g 9g
Ingredients
Preparation
2 - 6 oz. chicken breasts
3 Tbsp. olive oil
3/4 cup ricotta cheese
2 Tbsp. parsley, chopped
1/4 cup grated parmesan
1 clove garlic, minced
1 cup shredded mozzarella
5 oz. mixed baby greens
1 lemon
1. Preheat your broiler. Use a meat tenderizer to pound the chicken breasts to 1/2”
thickness. Season the breasts with salt and pepper all over.
2. In a bowl mix together the ricotta, parsley, garlic, parmesan, a drizzle of olive oil,
and a pinch of salt. Reserve this for later.
3. Heat 1 tablespoon of olive oil in a cast iron skillet over high heat. Add the chicken
and cook until golden about 3 minutes. Do not move the chicken during this time.
Flip and cook for another 3 minutes the same way.
4. Right in the pan, top the chicken with the ricotta mixture then top with the
mozzerella. Place in the oven under the broiler until the cheese crispy and golden
brown. Remove the chicken to a plate and top with a little of the simple salad.
5. Toss the baby greens with 1/2 the juice of the lemon, 1 tablespoon of olive oil and
salt and pepper.
Chicken Pizza Bianca
(2 servings)

18. CALORIES FAT PROTEIN CARBOHYDRATES
267.43 16.44g 23.07g 8.12g
Ingredients
Preparation
1/2 tsp. dill
1 tsp. salt
1 shallot, finely chopped
2 Tbsp. lime juice
1 green onion, thinly sliced
1/2 cup parsley, chopped
2 Tbsp. olive oil
6 Tbsp. water
18 oz. canned, wild salmon
1/2 cup almond meal
1 tsp. garlic powder
1/4 tsp. pepper
2 eggs
18 oz. cauliflower rice, cooked
1. In a small mixing bowl, beat the 2 eggs until mixed together.
2. In a separate medium mixing bowl, after draining the salmon, flake it apart, adding with it
the almond meal, parsley, shallot, green onion, salt, garlic powder, dill, black pepper, lime juice,
and finally the eggs. Mix everything until, fully combined.
3. Using your hands, divide the salmon mixture into 6 burger patties. (They should all come out
to be about 1/2 cup if you want to use a measuring cup).
4. Heat a skillet over medium heat on the stovetop and warm the olive oil in it. Place in the
patties to cook for 4- 5 minutes on each side until golden and crispy. Serve with a side of
cauliflower rice.
Salmon Cakes
(6 servings)

19. CALORIES FAT PROTEIN CARBOHYDRATES
171.76 8.31g 11.81g 14.74g
Ingredients
Preparation
1 cup shredded parmesan
2 oz. feta crumbles
1 head cabbage, sliced into “steaks”
2 tomatoes, sliced
4 oz. basil pesto
5 marinated artichoke hearts
1 Tbsp. mediterranean seasoning
Fresh basil, for garnish
1. Preheat the oven to 400 degrees and prepare a baking tray with nonstick spray.
Lay the cauliflower steaks in one even layer on the pan. Brush on some pesto to the
cabbage and season with salt & pepper to taste.
2. Sprinkle the shredded cheese on each steak and top with tomato slices. Bake
for about 20 minutes until the cabbage gets crispy and the cheese is bubbling and
melted.
3. Season with mediterranean seasoning, and salt & pepper to taste. Garnish with
fresh basil.
Mediterranean Roasted Cabbage Steaks
(5 servings)

20. CALORIES FAT PROTEIN CARBOHYDRATES
297.69 23.36g 16.09g 5.65g
Ingredients
Preparation
1 tsp. thyme, chopped
3 Tbsp. butter
1/2 cup almond milk
1/2 tsp. rosemary,
chopped
1 tsp. salt
2/3 cup celery, diced
1/4 cup beef broth
1/2 cup onion, diced
1/2 cup zucchini, diced
1 Tbsp. olive oil
2 cloves garlic, minced
1 1/2 lb. ground beef
1 cup roasted tomatoes
4 cups cauliflower florets
1/4 tsp. pepper
1. Preheat the oven to 400 degrees. Over the stove, heat a saucepan over medium-
high heat and cook onion in oil for 3-4 minutes until tender. Add garlic and celery and
continue to cook for a few minutes. Once celery starts to soften, add beef and cook
until no longer pink, 5-7 minutes. Stir in fire roasted tomatoes and zucchini and cook
3-4 minutes, until tender. Season to taste with salt and pepper. Add broth and thyme.
Simmer mixture and allow to sit for 5-10 minutes.
2. Add cauliflower to boiling water and cook 8-12 minutes, until fork tender. Drain
cauliflower and dry on a towel for 5-10 minutes. Add to a food processor or blender
with almond milk and salt & pepper to taste. Blend to combine until smooth (or mash
by hand, if you prefer chunkier texture).
3. Layer beef mixture into casserole dish. Pour mashed potatoes on top, smoothing
out the mash to the edges of the dish in an even layer. Bake until golden, around 20-
25 minutes. Broil for 2-3 minutes to brown at the end, if desired.
Keto Shepherd’s Pie
(8 servings)

21. CALORIES FAT PROTEIN CARBOHYDRATES
167.43 4.26g 25.24g 6.81g
Ingredients
Preparation
1/2 oz. lime juice
1 bag frozen cauliflower rice
2 Tbsp. parsely, chopped
1 onion, diced
2 cloves garlic, chopped
2 tsp. curry powder
1/2 red bell pepper, diced
1 lb. raw shrimp, peeled & deveined
1 tsp. cumin
1 tsp. smoked paprika
2 tsp. olive oil
3/4 cup chicken stock
1. Heat the olive oil in a skillet over medium heat. Add the onions and pepper and saute
until the onions are translucent. Add the minced garlic. Add the cauliflower rice and mix all
ingredients together well.
2. Season the cauliflower rice with the cumin, curry, paprika, and salt & pepper to taste. Add
the chicken stock and stir to combine.
3. Season the shrimp with salt and pepper and place them in the rice to cook, covered for 2-3
minutes.
4. Once the shrimp have cooked through, uncover the skillet and add parsley and lime juice.
Curried Riced Cauliflower with Shrimp
(4 servings)

22. CALORIES FAT PROTEIN CARBOHYDRATES
394.98 15.69g 49.06g 8.71g
Ingredients
Preparation
2 Tbsp. butter
2 Tbsp. lemon juice
2 Tbsp. parsley, chopped
2 summer squash
1/4 cup chicken broth
1 lb. raw shrimp, peeled & deveined
1/8 tsp. red chili flakes
1.Using a spiralizer, turn the summer squash into noodles and then place them between
paper towels to soak up any excess moisture. Season with salt & pepper and let them dry in
the paper towels for 15-30 minutes.
2. Melt the butter in a skillet over medium heat. Pour in the chicken broth, lemon juice, and
red chili flakes. Once it is boiling add in the raw shrimp and allow the skillet to simmer until
the shrimp turn pink and cook through. Once they are cooked decrease the heat to low.
3. Add the noodles and parsley to the skillet with the shrimp and sauce. Allow the noodles to
soften and heat, then take the skillet off of heat.
4. Season with salt and pepper to taste and enjoy!
Shrimp Scampi
(2 servings)

23. CALORIES FAT PROTEIN CARBOHYDRATES
272.36 23.37g 11.92g 6.12g
Ingredients
Preparation
16 slices swiss cheese
2 eggs, beaten
16 asparagus spears
8 oz. canola oil
16 thin slices fully cooked ham
1 cup bread crumbs
3 Tbsp. dijon mustard
1. In a large skillet, cook asparagus in a small amount of water until crisp-tender,
about 6-8 minutes; drain well.
2. Spread about 1 teaspoon of mustard on each ham slice. Top with one slice of
cheese. Place an asparagus spear at one end (trim to fit if needed). Roll up each ham
slice tightly; secure with three toothpicks. Dip ham rolls in egg, then roll in bread
crumbs.
3. In a heavy-bottomed skillet, heat 1 inch of oil to 350°. Fry rolls, a few at a time, until
golden brown, about 3-4 minutes. Drain on paper towels; keep warm. Cut each roll
between the toothpicks into three pieces.
Asparagus Ham Swirls
(16 servings)

24. CALORIES FAT PROTEIN CARBOHYDRATES
304.6 20.9g 22.32g 5.86g
Ingredients
Preparation
1 Tbsp. butter
8 oz. cream cheese
1/2 cup shredded white cheddar
1/4 cup crumbled bleu cheese
1/2 cup buffalo sauce
2 cups chicken breast, cooked & shredded
2 tsp. green onions, sliced
2 tsp. garlic, minced
1/2 cup ranch dressing
1 1/2 oz. celery
1. Preheat oven to 375 degrees. In a cast-iron skillet, melt the butter over medium-
high heat. Sauté garlic until fragrant. Add the chicken and hot sauce and simmer
until sauce has thickened and reduced by half.
2. Reduce heat to low and stir in cream cheese; mix until combined. Take off heat,
stir through ranch dressing and top with the cheddar cheese.
3. Bake until bubbling around the edges and the cheese has melted, about 10
minutes. Broil for a further minute to brown on top.
4. Immediately garnish with blue cheese and green onions. Serve with celery
sticks for dipping.
Buffalo Chicken Dip
(6 servings)

25. CALORIES FAT PROTEIN CARBOHYDRATES
247.02 22.46g 6.9g 8.26g
Ingredients
Preparation
1/2 tsp. chili powder
1/2 tsp. onion powder
1 Tbsp. fresh rosemary, chopped
1/2 tsp. salt
1/2 tsp. paprika
1/2 tsp. garlic powder
2 Tbsp. olive oil
2 cups raw mixed nuts
1. Preheat the oven to 350 degrees. Toss all ingredients
together in a bowl and toss to coat the nuts evenly.
2. Spread the nuts into an even layer on a baking sheet with parchment paper. Bake
for 15 minutes.
3. Store in an airtight container.
Spiced Nuts
(8 servings)

26. CALORIES FAT PROTEIN CARBOHYDRATES
114.64 9.23g 6.45g 1.2g
Ingredients
Preparation
3 eggs
1/8 tsp. cream of tartar
3 Tbsp. cream cheese
1. Preheat oven to 300 Fahrenheit and prepare a
baking tray with parchment paper.
2. Separate the eggs, using two different bowls
to separate the egg whites and yolks. Add the
cream of tartar to the bowl containing the egg whites and using a hand mixer
or whisk, beat into stiff peaks. In the bowl with the egg yolks, add the cream
cheese in and mix them together until well combined.
3. Using a spatula, fold in half of the egg whites into the yolks until just
combined, but don’t over fold/mix them together. Once folded, add the rest
and fold again.
4. Using the spatula, evenly separate the mixture in 6 circles on the baking tray
and spread them out to be 1/2 inch thick. Then, place them in the oven for 30
minutes when they should be golden.
Cloud Bread
(4 servings)

27. CALORIES FAT PROTEIN CARBOHYDRATES
333.35 34.14g 4.54g 5.41g
Ingredients
Preparation
1/2 tsp. vanilla extract
8 oz. cream cheese
1 lb. butter
1/8 tsp. salt
1 1/3 cup cocoa powder
1/4 cup coconut oil, melted
1 1/3 cup Swerve powdered sugar
TO MAKE THE CHOCOLATE BASE
1. Prepare a baking dish (in the recipe an 8x6 was used) with nonstick spray or
parchment paper.
2. Start by melting the butter in a pan on the stovetop over medium heat. Mix in
the cream cheese and vanilla extract. Turn off the heat and use a spatula to mix the
cream cheese and vanilla extract into the butter.
3. In a large mixing bowl, stir together 1 cup of cocoa powder and 1 cup of the Swerve
powdered sugar. Add cream cheese/butter mixture to the mixing bowl with the
cocoa powder and Swerve. With a hand mixer on low, mix everything together until
the mixture becomes fluffy. It will be very thick. Spread mixture evenly into a baking
pan, and smooth the top. Place the dish in the freezer for 30 minutes. While the dish
is in the freezer, make the chocolate topping.
TO MAKE THE TOPPING
1. Melt the coconut oil. ( NOTE: the topping should be made right before adding it
to the base; otherwise, it will begin to firm up.) Then mix together the rest of the
ingredients with the melted coconut oil including the last 1/3 cup of both the cocoa
powder and the swerve. Remove chocolate base from freezer. Drizzle the chocolate
topping over the top of the base evenly. Cut into 30 pieces and enjoy!
Keto Chocolate Heaven
(30 servings)

28. CALORIES FAT PROTEIN CARBOHYDRATES
284.23 25.43g 8.13g 11.43g
Ingredients
Preparation
1 tsp. vanilla extract
1/2 cup butter, softened
3 eggs
1 1/2 tsp. salt
2 tsp. baking powder
1 1/2 cups almond flour
1 cup almond milk
1/3 cup coconut flour
1 cup erythitol
1/4 tsp. xanathan gum
1/3 cup cocoa powder
1. Preheat the oven to 350 degrees Fahrenheit and spray a 9 inch cake pan with
non stick spray.
2. Place all of the ingredients into a blender and blend the mixture for 2
minutes, until it smoothens into a batter.
3. Pour the batter over the cake pan and equalize the layer / smooth it out with
a spatula, before placing it in the oven to bake for 60 minutes or so, until it
comes out firm, has risen, and a toothpick comes out clean.
4. Allow the cake to cool for 10 minutes before you slice it to ensure it doesn’t
fall apart.
Keto Chocolate Snack Cake
(8 servings)

29. CALORIES FAT PROTEIN CARBOHYDRATES
274.53 24.81g 5.85g 8.97g
Ingredients
Preparation
1 tsp. vanilla extract
2 Tbsp. coconut oil, melted
2/3 cup peanut butter
16 Tbsp. shredded coconut, unsweetened
1. Combine the vanilla extract, peanut butter and
coconut oil together.
2. Add the shredded coconut and stir until well
combined.
3. Evenly separate the mixture into 8 cookies on a baking sheet lined with parchment
paper. Freeze the cookies for about 15-20 minutes until set then store them in the
refrigerator in an airtight container.
No-Bake Peanut Butter Coconut Cookies
(8 servings)