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WEEK 12 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
baked eggs with
asparagus & bacon
instant pot italian beef
shrimp salad
cucumber bites
instant pot sloppy
joes
cookie dough
bars
loco moco breakfast
bowl
korean beef bowl
grilled shrimp &
avocado
hungarian
meatballs
keto fruit pizza
coconut flour
pancakes
curry beef bowl
crispy zucchini
chips
ham with cloves
& grilled le
cauliflower
hashbrowns
big mac chopped salad blueberry salsa
white chicken
chili
butternut breakfast
meatballs
best ever burger bar
tuscan meatball
soup
chicken pesto
spaghetti squash
keto breakfast stack
asian chicken chopped
salad
cauliflower
“potato” salad
10-minute keto toast blt zoodle salad short rib chili
CALORIES FAT PROTEIN CARBOHYDRATES
347.49 26.12g 20.61g 8.69g
Ingredients
Preparation
2-3 branches fresh thyme
1/2 tsp. lemon zest
4 eggs
4 slices bacon
12-15 asparagus spears, ends trimmed
1/2 tsp. black pepper
1. Preheat the oven to 450 degrees. Place the bacon slices in the bottom of a 9x13
roasting pan. Place in the oven and bake for about 8 minutes, until the bacon is
crispy. Remove from the oven and place the bacon aside.
2. Add the asparagus to the same pan and shake them around gently to coat.
Sprinkle them with the lemon zest, thyme and pepper. Bake for about 8 minutes,
until the asparagus are tender. Remove from the oven.
3. Gently crack the eggs on top of the asparagus. Return the dish to the oven and
roast another 4 to 5 minutes until the eggs have reached your desired doneness.
Serve with the bacon on the side.
Baked Eggs with Asparagus & Bacon
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
519.31 44.49g 22.73g 9g
Ingredients
Preparation
1 avocado, sliced
1 egg, whisked
5 tsp. salt
4 slices bacon
2 portobello mushrooms
4 oz. ground pork
4 oz. ground chicken
1/4 tsp. pepper
2 tsp. italian seasoning
1. Cook the bacon until crispy. Leave the fat in the pan. Mix together the ground
pork, chicken, Italian seasoning, egg, salt, and pepper in a bowl and form 4 thin
patties.
2. Pan-fry the patties in the bacon fat. Then pan-fry the mushrooms.
3. Put together your keto breakfast stack with the mushrooms on the bottom, then
2 thin patties, then 3 slices of avocado, and top it with the slices of bacon. Serve with
the rest of the avocado slices.
Keto Breakfast Stack
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
440.97 34.94g 25.15g 6.65g
Ingredients
Preparation
2 eggs
8 oz. shiitake mushrooms
1 onion, diced
2 Tbsp. ghee
2 cups bone broth
2 Tribali Foods grass-fed beef patties
2 cups cauliflower rice, cooked
3 Tbsp. coconut aminos
1 Tbsp. scallions, thinly sliced
1 Tbsp. furikake seasoning
2 Tbsp. cilantro, chopped
1. Add 1 tablespoon of ghee to a pan over medium heat. Add the mushrooms and cook
them until they become caramelized, about 3-5 minutes. Once they are done remove
them and any oil from the pan and place the mixture into a bowl to the side.
2. Add another tablespoon of ghee to the pan and cook the diced onions, sautéing
for 10-12 minutes until they become soft and translucent. Add the garlic and coconut
aminos, cooking for 2-3 minutes more.
3. Add the bone broth to the skillet along with half of the mushroom mixture, turning
the heat up to medium-high. Allow the skillet to cook to a light boil / simmer and
let it reduce and cook for 20-30 minutes. Add salt and pepper to taste then blend it
in a blender until it becomes smooth and creamy. Once done, stir in the rest of the
mushrooms.
4. While the gravy is reducing, fry the eggs to your desired doneness. Cook your beef
patties to your desired doneness as well.
5. To assemble your Loco Moco Breakfast Bowls, top a serving of the cauliflower rice
with a beef patty, half of the mushroom gravy, fried egg, sliced scallions, cilantro and
seasonings to taste!
Loco Moco Breakfast Bowl
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
124.39 8.18g 3.91g 8.29g
Ingredients
Preparation
1 tsp. vanilla extract
3 eggs
2 Tbsp. olive oil
1 tsp. baking powder
2 Tbsp. maple syrup
1/4 cup coconut flour
1/4 tsp. salt
1. In a large bowl, combine the coconut flour, eggs, oil, maple syrup, baking powder,
vanilla extract, and salt. Use a whisk to stir it all together, breaking up any clumps.
2. In a greased skillet over medium-low heat, add 3 tablespoons of the pancake
batter and allow it to cook until bubbles start to form in the middle of the pancake,
about 4 to 5 minutes. Flip the pancake and let it cook on the other side, about 4
more minutes, or until both sides are golden. Don’t be tempted to increase the heat
to speed up the cooking time, or the outsides of the pancake might burn before the
inside is cooked through and fluffy.
3. Repeat with the remaining batter, making roughly 6 small pancakes (about
5-inches in diameter). Serve warm with your favorite toppings. Leftover pancakes can
be stored in an airtight container in the fridge for up to 3 days.
Coconut Flour Pancakes
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
169.93 11.91g 9.05g 8.24g
Ingredients
Preparation
3 eggs
3 cups cauliflower rice
1 Tbsp. avocado oil
2 Tbsp. almond flour
1/2 tsp. pepper
1 Tbsp. coconut flour
1/2 tsp. garlic powder
1 tsp. sea salt
1. In a large mixing bowl combine the eggs, cauliflower rice, almond flour, coconut
flour, garlic powder, along with salt and pepper to taste.
2. Heat the avocado oil in a large skillet over medium heat. Add 1/4 cup of the
cauliflower mixture from the mixing bowl onto the pan and form it into a hash brown.
Each patty should be 3/4” thick. Cook each hashbrown until golden and crispy, about
3 to 4 minutes on each side.
3. Serve immediately or freeze leftovers.
Cauliflower Hashbrowns
(3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
472.17 37.97g 24.73g 9.61g
Ingredients
Preparation
1/2 butternut squash
1 cup mushrooms
1/2 onion
2 lbs. ground breakfast sausage
1 sprig rosemary, diced finely
1 tsp. smoked paprika
1 tsp. cinnamon
1. Preheat oven to 375 degrees and line a large
baking sheet with parchment paper.
2. Cut up the butternut squash into large cubes.
Using the chopping attachment of a food processor,
chop the squash into small bits. Remove from food
processor and place in a large bowl. Chop onion and mushrooms into bits also and
place in the bowl with the squash.
3. Add sausage, rosemary, paprika and cinnamon to the bowl. Use your hands to
combine all of the ingredients until everything is mixed well.
4. Form the mixture into golf ball sized balls and place them on the lined baking
sheet. Bake in the oven for 40 minutes. Remove, allow to cool for a few minutes, and
serve.
Butternut Breakfast Meatballs
(30 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
443.17 42.66g 10.44g 8.1g
Ingredients
Preparation
1/3 cup almond flour
1/2 tsp. baking powder
1/8 tsp. salt
1 egg, whisked
2 1/2 Tbsp. ghee, melted
1. Preheat oven to 400 degrees. Place all the bread
ingredients into a mug and mix well.
2. Place the mug into the microwave and
microwave on high for 90 seconds.
3. Let the bread cool for a few minutes and then pop out of the mug and slice into 4
slices.
4. Place the slices onto a baking tray and toast in the oven for 4 minutes.
5. Enjoy with some additional ghee.
10-Minute Keto Toast
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
388.64 19.48g 49.97g 3.91g
Ingredients
Preparation
1/4 cup white vinegar
juice of 1 lemon
1 cup beef broth
1 onion, diced
1/3 cup avocado oil
1 jar pepperonini peppers
2 Tbsp. italian seasoning
1 Tbsp. ghee
4 lbs. roast beef, cubed
1 Tbsp. italian seasoning
2 tsp. salt
2 tsp. pepper
2 tsp. dijon mustard
1. Mix all spices and seasonings together in a bowl. Season the cubed beef with the
seasoning mix. Toss to coat on all sides.
2. Press the sauté button on the instant pot and add the ghee. Once hot, add in
the beef cubes and brown them on all sides. Press cancel on the instant pot once
the beef is browned. Add the onions to the instant pot and pour in the beef broth.
3. Secure the lid on the instant pot and close the pressure valve. Press the
“manual” button (or “pressure cook” button) and set the time to cook for 30
minutes at high pressure. Once the time is up, let the pressure naturally release on
its own for 20 minutes.
4. Combine the vinegar, lemon juice, dijon, avocado oil, and diced pepperoncini to
make the italian dressing.
5. When the beef is finished, manually release any remaining pressure and remove
the lid. Remove the beef and shred it with two forks. Discard the broth from the
Instant Pot.
6. Place the beef back into the Instant Pot and press the Saute button. Pour
the Italian dressing in with the beef and mix. Saute for 3-4 minutes, or until the
dressing and peppers are warmed through. Serve and enjoy.
Instant Pot Italian Beef
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
372.28 21.92g 28.46g 15.27g
Ingredients
Preparation
4 soft boiled eggs
1/4 cup chicken broth
1 cup carrots, coarsly shredded
1/2 cup broccoli florets
1 oz. green onions, sliced
1 cucumber, sliced
1/2 Tbsp. ginger, minced
2 Tbsp. sesame oil
1 zucchini, sliced
4 radishes, sliced
1 jalapeno, thiny sliced
2 Tbsp. avocado oil
2 tsp. sesame seeds
1 yellow bell pepper,
sliced
1 red bell pepper, sliced
1 Tbsp. arrowroot flour
2 Tbsp. coconut aminos
1 1/2 Tbsp. rice vinegar
1 tsp. red pepper flakes
4 cups cauliflower rice,
cooked
1 lb. sirloin steak, cut in
strips against the grain
1. Combine chicken broth, coconut aminos, rice vinegar, sesame oil, avocado oil,
ginger, sesame seeds and red pepper flakes in a skillet over medium heat.
2. One the sauce begins to simmer, whisk in the arrowroot flour until smooth. Add the
steak strips and cook for about 10 minutes.
3. Heat 1 tablespoon of avocado oil in another pan over medium heat and saute the
peppers, broccoli and zucchini until they are tender.
4. Build your bowls with cauliflower rice, sautéed vegetables steak, soft boiled eggs,
cucumbers, radishes, carrots, jalapeño and green onion.
Korean Beef Bowls
(4 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
445.23 21.98g 50.46g 8.71g
Ingredients
Preparation
For the beef:
1 lb. lean ground beef
1 Tbsp. yellow mustard
1 Tbsp. nutritional yeast
1 tsp. garlic powder
1 tsp. salt
1 tsp. pickle juice
1/2 tsp. smoked paprika
1/4 tsp. pepper
For the salad:
3 Tbsp. Primal Kitchen Thousand
Island
2 hearts of romaine, chopped
1 cup roma tomatoes, halved
1/3 cup red onion, diced
1/2 cup pickles, diced
1. Cook ground beef in a skillet over medium-high heat
and season with salt and pepper. Halfway through
browning, after about 4-5 minutes, begin mixing in the mustard, nutritional yeast,
garlic powder, pickle juice, and paprika.
2. Once cooked, taste and adjust spices as desired, and then remove from heat.
3. Assemble the salads with the romaine, beef, onions, pickles, tomatoes, Thousand
Island dressing.
Big Mac Chopped Salad
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
201.61 14.94g 13.08g 3g
Ingredients
Preparation
1 lb ground beef
2 medium carrots, diced
1/2 white onion, chopped
1 Tbsp. seasoning salt
1/2 tsp. ground pepper
1. Add carrots and onions to food processor, and
process for 30 seconds. Scrape down sides and
process for 10 more seconds.
2. Add ground beef, carrot/onion mixture, seasoning
salt, and pepper to a large bowl. Mix until evenly
combined using your fingers or a spoon.
3. Divide ground burger mixture into 6 portions and form into patties.
4. Spray grill with non-stick grilling spray, and cook at 400 degrees for 5 minutes
per side, or until desired doneness.
Best Ever Burger
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
282.1 17.43g 15.98g 16.61g
Ingredients
Preparation
For the salad:
4 cups cole slaw mix
1 cup shredded red cabbage
1/2 red bell pepper, sliced thin
1 cup shredded chicken breast
1/4 cup slivered almonds
2 green onions, finely sliced
1 Tbsp. sesame seeds
For the dressing:
1/4 cup coconut aminos
2 Tbsp. rice vinegar
2 Tbsp. olive oil
1/2 Tbsp. sesame oil
1 tsp. minced garlic
1 tsp. grated fresh ginger
3 large pitted dates
1. For the salad, place all ingredients in a large bowl or
serving dish and toss to combine.
2. For the dressing, combine all ingredients in a small
blender or food processor. Process until dates are
completely ground and dressing is a slightly creamy
texture.
Asian Chicken Chopped Salad
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
348.82 29.31g 10.18g 12.69g
Ingredients
Preparation
1 zucchini, spiralized
2 slices bacon
1/2 cup cherry tomatoes
2 Tbsp. pesto
1/2 tsp. black pepper
1.Cook the bacon in a medium skillet until done
and set aside to cool. Once cooled, chop the
bacon.
2. Toss the zucchini noodles with the pesto sauce and then add in the tomatoes. Top
with bacon and fresh cracked black pepper to taste
BLT Zoodle Salad
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
657.47 46.17g 41.1g 16.04g
Ingredients
Preparation
3 Tbsp. white vinegar
2 tsp. chili powder
1 tsp. onion powder
2 Tbsp. mustard
1 onion, diced
1/2 cup coconut aminos
1/4 cup tomato paste
1 tsp. garlic powder
1 tsp. smoked paprika
1 bell pepper, diced
2 lbs. ground beef
1. Pour all ingredients except the beef, onion and pepper in the bottom of the instant
pot. Stir to combine.
2. Breaking the ground beef into small pieces with your hands, add the ground beef
to the Instant Pot on top of the sauce. Add the onion and pepper on top of the beef.
Do not stir the ingredients together at this time.
3. Secure the lid on the Instant Pot and close the pressure valve. Press the manual
button (or pressure cook button) and set the time to cook for 15 minutes at high
pressure. Quick release the pressure once finished.
4. Remove the top and mix the sloppy joes up, breaking up the beef into smaller
pieces as needed. Taste and season with salt and pepper as desired. Serve and enjoy.
Instant Pot Sloppy Joes
(4 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
784.53 61.32g 45.49g 10.89g
Ingredients
Preparation
1 7 lb. bone-in pork leg half (fresh ham)
2 Tbsp. fresh rosemary, chopped
2 Tbsp. fresh sage
1 Tbsp. pepper
1 Tbsp. salt
1/4 cup olive oil
1/4 cup whole cloves
1 pineapple, peeled, cored and sliced into rings
1. Preheat oven to 350°. Slice away tough outer skin from ham. Carefully score fat in
a diamond pattern: Slice through fat, being careful not to cut through meat, with a
sharp knife on a diagonal going from front to back and then across from side to side.
2. Combine rosemary and next 4 ingredients in a small bowl; mix thoroughly to make
a liquid paste. Rub mixture over the outside of ham, including slits and crevices; stick
whole cloves in the center of the diamonds.
3. Place ham, cut side down, in oven bag in large roasting pan. Roast at 350° for 2
hours. Carefully cut bag at the top for steam to escape; roll bag down around the
bottom of the ham so ham will brown. Roast 35 more minutes or until the internal
temperature reaches 150° to 155°. Remove ham, and let rest, loosely tented with foil, at
least 30 minutes before slicing. The ham will continue to cook another 5° to 10°.
4. Heat a grill pan over medium heat while ham rests. Cook pineapple slices, 4 to 5
at a time, for 2 minutes on each side or until grill marks appear and sugars in the
pineapple caramelize. Arrange pineapple slices around platter with the ham, and
serve together.
Ham with Cloves & Grilled Pineapple
(12 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
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
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
241.92 15.45g 20.16g 4.88g
Ingredients
Preparation
3 lb bone in short ribs
Salt and pepper
1/4 cup bacon fat, lard, or other high-heat oil
1/2 cup onion, chopped
1 green pepper, chopped
2 cloves garlic, minced
1 medium jalapeno pepper, minced
2 Tbsp. chili powder
1 Tbsp. cumin
1/2 tsp. cayenne
1 (15 ounce) can fire roasted tomatoes
1/3 cup beef bone broth
1. Preheat the oven to 300 degrees and season the short ribs all over with salt and
pepper.
2. In a large dutch oven over medium heat, melt the bacon fat or lard. Once hot,
add half the short ribs and brown on all sides. Remove to a plate and brown the
remaining short ribs. Transfer to the plate.
3. Add the onion and pepper to the pot, sprinkle with salt, and saute until tender,
about 5 minutes. Add the garlic, jalapeno, chili powder, cumin, and cayenne, and
cook another minute, until fragrant.
4. Stir in the roasted tomatoes and bone broth and bring to a simmer. Add the short
ribs back into the pot, cover and transfer to the oven.
5. Cook 2 to 3 hours, until the meat is very tender. Remove the ribs, shred the meat
and return the meat to the pot. Adjust salt and pepper to taste and serve with your
favorite chili toppings.
Keto Short Rib Chili
(10 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
269.37 19.05g 19.97g 5.81g
Ingredients
Preparation
4 cups chicken broth
1/2 bag farm rich italian style meatballs
1 (14.5-ounce) can diced tomatoes
1 (15-ounce) can cannellini beans, drained and
rinsed
2 cups kale, chopped
shredded parmesan (optional)
1. In a slow cooker, pour in the broth followed by the meatballs, diced tomatoes
(entire can, including liquid), and the beans and stir together.
2. Cover and cook on low for up to 3 hours on low or 1 1/2 hours on high.
3. During the last 30 minutes of cooking, stir in the chopped kale. Season with salt
and pepper to taste if desired. Serve with shredded parmesan cheese.
Tuscan Meatball Soup
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
152.23 6.59g 193g 2.68g
Ingredients
Preparation
1/4 cup celery, chopped
2 1/2 Tbsp. mayonnaise
2 cucumbers, cut into 30 slices
1 lb. cooked shrimp, chilled & diced
1/2 tsp. old bay seasoning
1/2 small onion
1 tsp. salt
1 tsp. pepper
1. In a large mixing bowl, add the chopped shrimp, mayo, red onion, celery, old
bay seasoning, as well as salt & pepper to taste. Use a spoon to mix it together.
2. Lay the cucumber slices on a platter and add a heaping spoonful of the
shrimp salad mixture on top of each one.
3. Serve immediately or store in the refrigerator until ready to eat.
Shrimp Salad Cucumber Bites
(5 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
125.07 7.97g 10.08g 4.73g
Ingredients
Preparation
1 lb. shrimp
1 tsp. salt
1 tsp. pepper
1 Tbsp. onion powder
1 lemon
1 Tbsp. coconut aminos
2 Tbsp. olive oil
2 avocado
1 cup chives, chopped
1. Clean and peel the shrimp then cut a slit into the top of them with a paring knife.
Leave the tail on as well as the last segment.
2. Place the deveined shrimp in a bowl and add in the salt, pepper, onion powder,
coconut aminos and juice of one half of the lemon. Toss everything together to
combine.
3. Heat a grill or skillet over medium heat and grease with some olive oil and place
the shrimp on the surface so they are laying flat. Cook the shrimp for 3 minutes per
side. Remove the shrimp from the heat and let them cool while you prepare the
avocado base.
4. Scoop the avocado into a bowl and add in the rest of the lemon juice and salt to
taste, mashing it up.
On a serving platter, use a cookie cutter to shape the guac cakes. Fill the cutter with
avocado mix and press down then slide the cookie mold off the platter and leave the
guac standing there. Arrange your shrimp, 2 per guac round, tails up. Garnish with
minced chives and lemon slices.
Grilled Shrimp & Avocado
(10 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
101.75 6.85g 3.24g 9.36g
Ingredients
Preparation
10 cups thinly sliced zucchini
2 Tbsp. olive oil
1/2 tsp. sea salt
1 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. italian seasoning
1/2 lemon, juiced
1/4 tsp. black pepper
1/8 tsp. crushed red pepper flakes
1. Toss zucchini slices with all seasonings, olive oil and lemon juice. Taste and
adjust as needed.
2. Arrange seasoned zucchini slices in a single layer on dehydrator trays.
3. Dehydrate at 125 degrees for up to 24 hours or until completely dehydrated and
crispy.
4. Store in an air tight container at room temperature for several months.
Crispy Zucchini Chips
(5 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
27.95g .19g .55g 6.98g
Ingredients
Preparation
2 cups fresh blueberries
1 red bell pepper, diced
2 jalapeno peppers, seeded & finely diced
1/2 red onion, diced
1/3 cup fresh cilantro, chopped
1/2 tsp. sea salt
juice of 1 lime
1. Roughly chop the blueberries. You can also put them in a food processor and pulse
a few times.
2. Combine the blueberries and the rest of the ingredients in a large bowl and mix
together.
3. You can enjoy right away, but it’ll taste better after you let it sit for hour in the
fridge so the flavors meld together and build!
Blueberry Salsa
(9 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
171.25g 15.66g 4.2g 8.86g
Ingredients
Preparation
No Bake Crust:
1 cup almonds
1/4 cup coconut shreds
1 Tbs monkfruit granules
1 1/2 Tbs. coconut oil
pinch of pink salt
1-2 Tbs. water
Topping:
1 cup berries
Cream:
1/2 cup coconut butter,
melted
1/2 cup canned coconut
milk
2-3 tsp lemon juice
1 Tbs. lemon zest
25 drops monkfruit
sweetener
2 tsp. vanilla extract
1. To make the crust, pulse together all ingredients except oil and water in a food
processor until the mixture turns into crumbs. Add oil and pulse again, adding water
at the end as needed to help the crumbs stick together. Press crumbs firmly into a
springform pan lined with parchment. Refrigerate while you make the cream.
2. Stir together all ingredients in a small mixing bowl. Taste and adjust with a few
more drops of monkfruit if needed.
3. Spread over crust and smooth with a spatula. Decorate with fruit. Chill for 10-20
minutes. Slice and enjoy!
Keto Fruit Pizza
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
118.62 10.79g 2.49g 5.74g
Ingredients
Preparation
1 tsp. vanilla extract
2 Tbsp. coconut oil, softened
1/2 cup. tahini
1/4 cup coconut cream
3 Tbsp. monk fruit sweetener
1/3 cup coconut flour
1 1/2 oz. sugar free chocolate chips
1. Combine the tahini, coconut oil, monk fruit sweetener
and vanilla and mix until smooth. Fold in the coconut
flour until well combined.
2. Transfer the dough to a lined 8” x 4” baking pan and
set in the freezer for 15 minutes to harden.
3. To make the topping, place the coconut cream and chocolate chips in a sauce pan
over low heat to melt the mixture. Once it is fully melted, remove from the heat and
allow to cool for 5 minutes.
4. Pour the melted chocolate on top of the frozen dough mixture, smoothing it out
with a spatula. Sprinkle with sea salt if desired.
5. Place back in the freezer for 20 minutes to set. Cut into 12 bars and enjoy! Store
extra servings in the fridge or freezer.
Cookie Dough Bars
(12 servings)

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mealplan.week12.pdf

  • 1. WEEK 12 RECIPES BREAKFAST LUNCH SNACKS DINNER DESSERTS baked eggs with asparagus & bacon instant pot italian beef shrimp salad cucumber bites instant pot sloppy joes cookie dough bars loco moco breakfast bowl korean beef bowl grilled shrimp & avocado hungarian meatballs keto fruit pizza coconut flour pancakes curry beef bowl crispy zucchini chips ham with cloves & grilled le cauliflower hashbrowns big mac chopped salad blueberry salsa white chicken chili butternut breakfast meatballs best ever burger bar tuscan meatball soup chicken pesto spaghetti squash keto breakfast stack asian chicken chopped salad cauliflower “potato” salad 10-minute keto toast blt zoodle salad short rib chili
  • 2. CALORIES FAT PROTEIN CARBOHYDRATES 347.49 26.12g 20.61g 8.69g Ingredients Preparation 2-3 branches fresh thyme 1/2 tsp. lemon zest 4 eggs 4 slices bacon 12-15 asparagus spears, ends trimmed 1/2 tsp. black pepper 1. Preheat the oven to 450 degrees. Place the bacon slices in the bottom of a 9x13 roasting pan. Place in the oven and bake for about 8 minutes, until the bacon is crispy. Remove from the oven and place the bacon aside. 2. Add the asparagus to the same pan and shake them around gently to coat. Sprinkle them with the lemon zest, thyme and pepper. Bake for about 8 minutes, until the asparagus are tender. Remove from the oven. 3. Gently crack the eggs on top of the asparagus. Return the dish to the oven and roast another 4 to 5 minutes until the eggs have reached your desired doneness. Serve with the bacon on the side. Baked Eggs with Asparagus & Bacon (2 servings)
  • 3. CALORIES FAT PROTEIN CARBOHYDRATES 519.31 44.49g 22.73g 9g Ingredients Preparation 1 avocado, sliced 1 egg, whisked 5 tsp. salt 4 slices bacon 2 portobello mushrooms 4 oz. ground pork 4 oz. ground chicken 1/4 tsp. pepper 2 tsp. italian seasoning 1. Cook the bacon until crispy. Leave the fat in the pan. Mix together the ground pork, chicken, Italian seasoning, egg, salt, and pepper in a bowl and form 4 thin patties. 2. Pan-fry the patties in the bacon fat. Then pan-fry the mushrooms. 3. Put together your keto breakfast stack with the mushrooms on the bottom, then 2 thin patties, then 3 slices of avocado, and top it with the slices of bacon. Serve with the rest of the avocado slices. Keto Breakfast Stack (2 servings)
  • 4. CALORIES FAT PROTEIN CARBOHYDRATES 440.97 34.94g 25.15g 6.65g Ingredients Preparation 2 eggs 8 oz. shiitake mushrooms 1 onion, diced 2 Tbsp. ghee 2 cups bone broth 2 Tribali Foods grass-fed beef patties 2 cups cauliflower rice, cooked 3 Tbsp. coconut aminos 1 Tbsp. scallions, thinly sliced 1 Tbsp. furikake seasoning 2 Tbsp. cilantro, chopped 1. Add 1 tablespoon of ghee to a pan over medium heat. Add the mushrooms and cook them until they become caramelized, about 3-5 minutes. Once they are done remove them and any oil from the pan and place the mixture into a bowl to the side. 2. Add another tablespoon of ghee to the pan and cook the diced onions, sautéing for 10-12 minutes until they become soft and translucent. Add the garlic and coconut aminos, cooking for 2-3 minutes more. 3. Add the bone broth to the skillet along with half of the mushroom mixture, turning the heat up to medium-high. Allow the skillet to cook to a light boil / simmer and let it reduce and cook for 20-30 minutes. Add salt and pepper to taste then blend it in a blender until it becomes smooth and creamy. Once done, stir in the rest of the mushrooms. 4. While the gravy is reducing, fry the eggs to your desired doneness. Cook your beef patties to your desired doneness as well. 5. To assemble your Loco Moco Breakfast Bowls, top a serving of the cauliflower rice with a beef patty, half of the mushroom gravy, fried egg, sliced scallions, cilantro and seasonings to taste! Loco Moco Breakfast Bowl (2 servings)
  • 5. CALORIES FAT PROTEIN CARBOHYDRATES 124.39 8.18g 3.91g 8.29g Ingredients Preparation 1 tsp. vanilla extract 3 eggs 2 Tbsp. olive oil 1 tsp. baking powder 2 Tbsp. maple syrup 1/4 cup coconut flour 1/4 tsp. salt 1. In a large bowl, combine the coconut flour, eggs, oil, maple syrup, baking powder, vanilla extract, and salt. Use a whisk to stir it all together, breaking up any clumps. 2. In a greased skillet over medium-low heat, add 3 tablespoons of the pancake batter and allow it to cook until bubbles start to form in the middle of the pancake, about 4 to 5 minutes. Flip the pancake and let it cook on the other side, about 4 more minutes, or until both sides are golden. Don’t be tempted to increase the heat to speed up the cooking time, or the outsides of the pancake might burn before the inside is cooked through and fluffy. 3. Repeat with the remaining batter, making roughly 6 small pancakes (about 5-inches in diameter). Serve warm with your favorite toppings. Leftover pancakes can be stored in an airtight container in the fridge for up to 3 days. Coconut Flour Pancakes (6 servings)
  • 6. CALORIES FAT PROTEIN CARBOHYDRATES 169.93 11.91g 9.05g 8.24g Ingredients Preparation 3 eggs 3 cups cauliflower rice 1 Tbsp. avocado oil 2 Tbsp. almond flour 1/2 tsp. pepper 1 Tbsp. coconut flour 1/2 tsp. garlic powder 1 tsp. sea salt 1. In a large mixing bowl combine the eggs, cauliflower rice, almond flour, coconut flour, garlic powder, along with salt and pepper to taste. 2. Heat the avocado oil in a large skillet over medium heat. Add 1/4 cup of the cauliflower mixture from the mixing bowl onto the pan and form it into a hash brown. Each patty should be 3/4” thick. Cook each hashbrown until golden and crispy, about 3 to 4 minutes on each side. 3. Serve immediately or freeze leftovers. Cauliflower Hashbrowns (3 servings)
  • 7. CALORIES FAT PROTEIN CARBOHYDRATES 472.17 37.97g 24.73g 9.61g Ingredients Preparation 1/2 butternut squash 1 cup mushrooms 1/2 onion 2 lbs. ground breakfast sausage 1 sprig rosemary, diced finely 1 tsp. smoked paprika 1 tsp. cinnamon 1. Preheat oven to 375 degrees and line a large baking sheet with parchment paper. 2. Cut up the butternut squash into large cubes. Using the chopping attachment of a food processor, chop the squash into small bits. Remove from food processor and place in a large bowl. Chop onion and mushrooms into bits also and place in the bowl with the squash. 3. Add sausage, rosemary, paprika and cinnamon to the bowl. Use your hands to combine all of the ingredients until everything is mixed well. 4. Form the mixture into golf ball sized balls and place them on the lined baking sheet. Bake in the oven for 40 minutes. Remove, allow to cool for a few minutes, and serve. Butternut Breakfast Meatballs (30 servings)
  • 8. CALORIES FAT PROTEIN CARBOHYDRATES 443.17 42.66g 10.44g 8.1g Ingredients Preparation 1/3 cup almond flour 1/2 tsp. baking powder 1/8 tsp. salt 1 egg, whisked 2 1/2 Tbsp. ghee, melted 1. Preheat oven to 400 degrees. Place all the bread ingredients into a mug and mix well. 2. Place the mug into the microwave and microwave on high for 90 seconds. 3. Let the bread cool for a few minutes and then pop out of the mug and slice into 4 slices. 4. Place the slices onto a baking tray and toast in the oven for 4 minutes. 5. Enjoy with some additional ghee. 10-Minute Keto Toast (2 servings)
  • 9. CALORIES FAT PROTEIN CARBOHYDRATES 388.64 19.48g 49.97g 3.91g Ingredients Preparation 1/4 cup white vinegar juice of 1 lemon 1 cup beef broth 1 onion, diced 1/3 cup avocado oil 1 jar pepperonini peppers 2 Tbsp. italian seasoning 1 Tbsp. ghee 4 lbs. roast beef, cubed 1 Tbsp. italian seasoning 2 tsp. salt 2 tsp. pepper 2 tsp. dijon mustard 1. Mix all spices and seasonings together in a bowl. Season the cubed beef with the seasoning mix. Toss to coat on all sides. 2. Press the sauté button on the instant pot and add the ghee. Once hot, add in the beef cubes and brown them on all sides. Press cancel on the instant pot once the beef is browned. Add the onions to the instant pot and pour in the beef broth. 3. Secure the lid on the instant pot and close the pressure valve. Press the “manual” button (or “pressure cook” button) and set the time to cook for 30 minutes at high pressure. Once the time is up, let the pressure naturally release on its own for 20 minutes. 4. Combine the vinegar, lemon juice, dijon, avocado oil, and diced pepperoncini to make the italian dressing. 5. When the beef is finished, manually release any remaining pressure and remove the lid. Remove the beef and shred it with two forks. Discard the broth from the Instant Pot. 6. Place the beef back into the Instant Pot and press the Saute button. Pour the Italian dressing in with the beef and mix. Saute for 3-4 minutes, or until the dressing and peppers are warmed through. Serve and enjoy. Instant Pot Italian Beef (8 servings)
  • 10. CALORIES FAT PROTEIN CARBOHYDRATES 372.28 21.92g 28.46g 15.27g Ingredients Preparation 4 soft boiled eggs 1/4 cup chicken broth 1 cup carrots, coarsly shredded 1/2 cup broccoli florets 1 oz. green onions, sliced 1 cucumber, sliced 1/2 Tbsp. ginger, minced 2 Tbsp. sesame oil 1 zucchini, sliced 4 radishes, sliced 1 jalapeno, thiny sliced 2 Tbsp. avocado oil 2 tsp. sesame seeds 1 yellow bell pepper, sliced 1 red bell pepper, sliced 1 Tbsp. arrowroot flour 2 Tbsp. coconut aminos 1 1/2 Tbsp. rice vinegar 1 tsp. red pepper flakes 4 cups cauliflower rice, cooked 1 lb. sirloin steak, cut in strips against the grain 1. Combine chicken broth, coconut aminos, rice vinegar, sesame oil, avocado oil, ginger, sesame seeds and red pepper flakes in a skillet over medium heat. 2. One the sauce begins to simmer, whisk in the arrowroot flour until smooth. Add the steak strips and cook for about 10 minutes. 3. Heat 1 tablespoon of avocado oil in another pan over medium heat and saute the peppers, broccoli and zucchini until they are tender. 4. Build your bowls with cauliflower rice, sautéed vegetables steak, soft boiled eggs, cucumbers, radishes, carrots, jalapeño and green onion. Korean Beef Bowls (4 servings)
  • 11. 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)
  • 12. CALORIES FAT PROTEIN CARBOHYDRATES 445.23 21.98g 50.46g 8.71g Ingredients Preparation For the beef: 1 lb. lean ground beef 1 Tbsp. yellow mustard 1 Tbsp. nutritional yeast 1 tsp. garlic powder 1 tsp. salt 1 tsp. pickle juice 1/2 tsp. smoked paprika 1/4 tsp. pepper For the salad: 3 Tbsp. Primal Kitchen Thousand Island 2 hearts of romaine, chopped 1 cup roma tomatoes, halved 1/3 cup red onion, diced 1/2 cup pickles, diced 1. Cook ground beef in a skillet over medium-high heat and season with salt and pepper. Halfway through browning, after about 4-5 minutes, begin mixing in the mustard, nutritional yeast, garlic powder, pickle juice, and paprika. 2. Once cooked, taste and adjust spices as desired, and then remove from heat. 3. Assemble the salads with the romaine, beef, onions, pickles, tomatoes, Thousand Island dressing. Big Mac Chopped Salad (2 servings)
  • 13. CALORIES FAT PROTEIN CARBOHYDRATES 201.61 14.94g 13.08g 3g Ingredients Preparation 1 lb ground beef 2 medium carrots, diced 1/2 white onion, chopped 1 Tbsp. seasoning salt 1/2 tsp. ground pepper 1. Add carrots and onions to food processor, and process for 30 seconds. Scrape down sides and process for 10 more seconds. 2. Add ground beef, carrot/onion mixture, seasoning salt, and pepper to a large bowl. Mix until evenly combined using your fingers or a spoon. 3. Divide ground burger mixture into 6 portions and form into patties. 4. Spray grill with non-stick grilling spray, and cook at 400 degrees for 5 minutes per side, or until desired doneness. Best Ever Burger (6 servings)
  • 14. CALORIES FAT PROTEIN CARBOHYDRATES 282.1 17.43g 15.98g 16.61g Ingredients Preparation For the salad: 4 cups cole slaw mix 1 cup shredded red cabbage 1/2 red bell pepper, sliced thin 1 cup shredded chicken breast 1/4 cup slivered almonds 2 green onions, finely sliced 1 Tbsp. sesame seeds For the dressing: 1/4 cup coconut aminos 2 Tbsp. rice vinegar 2 Tbsp. olive oil 1/2 Tbsp. sesame oil 1 tsp. minced garlic 1 tsp. grated fresh ginger 3 large pitted dates 1. For the salad, place all ingredients in a large bowl or serving dish and toss to combine. 2. For the dressing, combine all ingredients in a small blender or food processor. Process until dates are completely ground and dressing is a slightly creamy texture. Asian Chicken Chopped Salad (6 servings)
  • 15. CALORIES FAT PROTEIN CARBOHYDRATES 348.82 29.31g 10.18g 12.69g Ingredients Preparation 1 zucchini, spiralized 2 slices bacon 1/2 cup cherry tomatoes 2 Tbsp. pesto 1/2 tsp. black pepper 1.Cook the bacon in a medium skillet until done and set aside to cool. Once cooled, chop the bacon. 2. Toss the zucchini noodles with the pesto sauce and then add in the tomatoes. Top with bacon and fresh cracked black pepper to taste BLT Zoodle Salad (1 serving)
  • 16. CALORIES FAT PROTEIN CARBOHYDRATES 657.47 46.17g 41.1g 16.04g Ingredients Preparation 3 Tbsp. white vinegar 2 tsp. chili powder 1 tsp. onion powder 2 Tbsp. mustard 1 onion, diced 1/2 cup coconut aminos 1/4 cup tomato paste 1 tsp. garlic powder 1 tsp. smoked paprika 1 bell pepper, diced 2 lbs. ground beef 1. Pour all ingredients except the beef, onion and pepper in the bottom of the instant pot. Stir to combine. 2. Breaking the ground beef into small pieces with your hands, add the ground beef to the Instant Pot on top of the sauce. Add the onion and pepper on top of the beef. Do not stir the ingredients together at this time. 3. Secure the lid on the Instant Pot and close the pressure valve. Press the manual button (or pressure cook button) and set the time to cook for 15 minutes at high pressure. Quick release the pressure once finished. 4. Remove the top and mix the sloppy joes up, breaking up the beef into smaller pieces as needed. Taste and season with salt and pepper as desired. Serve and enjoy. Instant Pot Sloppy Joes (4 servings)
  • 17. 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)
  • 18. CALORIES FAT PROTEIN CARBOHYDRATES 784.53 61.32g 45.49g 10.89g Ingredients Preparation 1 7 lb. bone-in pork leg half (fresh ham) 2 Tbsp. fresh rosemary, chopped 2 Tbsp. fresh sage 1 Tbsp. pepper 1 Tbsp. salt 1/4 cup olive oil 1/4 cup whole cloves 1 pineapple, peeled, cored and sliced into rings 1. Preheat oven to 350°. Slice away tough outer skin from ham. Carefully score fat in a diamond pattern: Slice through fat, being careful not to cut through meat, with a sharp knife on a diagonal going from front to back and then across from side to side. 2. Combine rosemary and next 4 ingredients in a small bowl; mix thoroughly to make a liquid paste. Rub mixture over the outside of ham, including slits and crevices; stick whole cloves in the center of the diamonds. 3. Place ham, cut side down, in oven bag in large roasting pan. Roast at 350° for 2 hours. Carefully cut bag at the top for steam to escape; roll bag down around the bottom of the ham so ham will brown. Roast 35 more minutes or until the internal temperature reaches 150° to 155°. Remove ham, and let rest, loosely tented with foil, at least 30 minutes before slicing. The ham will continue to cook another 5° to 10°. 4. Heat a grill pan over medium heat while ham rests. Cook pineapple slices, 4 to 5 at a time, for 2 minutes on each side or until grill marks appear and sugars in the pineapple caramelize. Arrange pineapple slices around platter with the ham, and serve together. Ham with Cloves & Grilled Pineapple (12 servings)
  • 19. 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)
  • 20. 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)
  • 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 241.92 15.45g 20.16g 4.88g Ingredients Preparation 3 lb bone in short ribs Salt and pepper 1/4 cup bacon fat, lard, or other high-heat oil 1/2 cup onion, chopped 1 green pepper, chopped 2 cloves garlic, minced 1 medium jalapeno pepper, minced 2 Tbsp. chili powder 1 Tbsp. cumin 1/2 tsp. cayenne 1 (15 ounce) can fire roasted tomatoes 1/3 cup beef bone broth 1. Preheat the oven to 300 degrees and season the short ribs all over with salt and pepper. 2. In a large dutch oven over medium heat, melt the bacon fat or lard. Once hot, add half the short ribs and brown on all sides. Remove to a plate and brown the remaining short ribs. Transfer to the plate. 3. Add the onion and pepper to the pot, sprinkle with salt, and saute until tender, about 5 minutes. Add the garlic, jalapeno, chili powder, cumin, and cayenne, and cook another minute, until fragrant. 4. Stir in the roasted tomatoes and bone broth and bring to a simmer. Add the short ribs back into the pot, cover and transfer to the oven. 5. Cook 2 to 3 hours, until the meat is very tender. Remove the ribs, shred the meat and return the meat to the pot. Adjust salt and pepper to taste and serve with your favorite chili toppings. Keto Short Rib Chili (10 servings)
  • 23. CALORIES FAT PROTEIN CARBOHYDRATES 269.37 19.05g 19.97g 5.81g Ingredients Preparation 4 cups chicken broth 1/2 bag farm rich italian style meatballs 1 (14.5-ounce) can diced tomatoes 1 (15-ounce) can cannellini beans, drained and rinsed 2 cups kale, chopped shredded parmesan (optional) 1. In a slow cooker, pour in the broth followed by the meatballs, diced tomatoes (entire can, including liquid), and the beans and stir together. 2. Cover and cook on low for up to 3 hours on low or 1 1/2 hours on high. 3. During the last 30 minutes of cooking, stir in the chopped kale. Season with salt and pepper to taste if desired. Serve with shredded parmesan cheese. Tuscan Meatball Soup (4 servings)
  • 24. CALORIES FAT PROTEIN CARBOHYDRATES 152.23 6.59g 193g 2.68g Ingredients Preparation 1/4 cup celery, chopped 2 1/2 Tbsp. mayonnaise 2 cucumbers, cut into 30 slices 1 lb. cooked shrimp, chilled & diced 1/2 tsp. old bay seasoning 1/2 small onion 1 tsp. salt 1 tsp. pepper 1. In a large mixing bowl, add the chopped shrimp, mayo, red onion, celery, old bay seasoning, as well as salt & pepper to taste. Use a spoon to mix it together. 2. Lay the cucumber slices on a platter and add a heaping spoonful of the shrimp salad mixture on top of each one. 3. Serve immediately or store in the refrigerator until ready to eat. Shrimp Salad Cucumber Bites (5 servings)
  • 25. CALORIES FAT PROTEIN CARBOHYDRATES 125.07 7.97g 10.08g 4.73g Ingredients Preparation 1 lb. shrimp 1 tsp. salt 1 tsp. pepper 1 Tbsp. onion powder 1 lemon 1 Tbsp. coconut aminos 2 Tbsp. olive oil 2 avocado 1 cup chives, chopped 1. Clean and peel the shrimp then cut a slit into the top of them with a paring knife. Leave the tail on as well as the last segment. 2. Place the deveined shrimp in a bowl and add in the salt, pepper, onion powder, coconut aminos and juice of one half of the lemon. Toss everything together to combine. 3. Heat a grill or skillet over medium heat and grease with some olive oil and place the shrimp on the surface so they are laying flat. Cook the shrimp for 3 minutes per side. Remove the shrimp from the heat and let them cool while you prepare the avocado base. 4. Scoop the avocado into a bowl and add in the rest of the lemon juice and salt to taste, mashing it up. On a serving platter, use a cookie cutter to shape the guac cakes. Fill the cutter with avocado mix and press down then slide the cookie mold off the platter and leave the guac standing there. Arrange your shrimp, 2 per guac round, tails up. Garnish with minced chives and lemon slices. Grilled Shrimp & Avocado (10 servings)
  • 26. CALORIES FAT PROTEIN CARBOHYDRATES 101.75 6.85g 3.24g 9.36g Ingredients Preparation 10 cups thinly sliced zucchini 2 Tbsp. olive oil 1/2 tsp. sea salt 1 tsp. garlic powder 1 tsp. onion powder 1/2 tsp. italian seasoning 1/2 lemon, juiced 1/4 tsp. black pepper 1/8 tsp. crushed red pepper flakes 1. Toss zucchini slices with all seasonings, olive oil and lemon juice. Taste and adjust as needed. 2. Arrange seasoned zucchini slices in a single layer on dehydrator trays. 3. Dehydrate at 125 degrees for up to 24 hours or until completely dehydrated and crispy. 4. Store in an air tight container at room temperature for several months. Crispy Zucchini Chips (5 servings)
  • 27. CALORIES FAT PROTEIN CARBOHYDRATES 27.95g .19g .55g 6.98g Ingredients Preparation 2 cups fresh blueberries 1 red bell pepper, diced 2 jalapeno peppers, seeded & finely diced 1/2 red onion, diced 1/3 cup fresh cilantro, chopped 1/2 tsp. sea salt juice of 1 lime 1. Roughly chop the blueberries. You can also put them in a food processor and pulse a few times. 2. Combine the blueberries and the rest of the ingredients in a large bowl and mix together. 3. You can enjoy right away, but it’ll taste better after you let it sit for hour in the fridge so the flavors meld together and build! Blueberry Salsa (9 servings)
  • 28. CALORIES FAT PROTEIN CARBOHYDRATES 171.25g 15.66g 4.2g 8.86g Ingredients Preparation No Bake Crust: 1 cup almonds 1/4 cup coconut shreds 1 Tbs monkfruit granules 1 1/2 Tbs. coconut oil pinch of pink salt 1-2 Tbs. water Topping: 1 cup berries Cream: 1/2 cup coconut butter, melted 1/2 cup canned coconut milk 2-3 tsp lemon juice 1 Tbs. lemon zest 25 drops monkfruit sweetener 2 tsp. vanilla extract 1. To make the crust, pulse together all ingredients except oil and water in a food processor until the mixture turns into crumbs. Add oil and pulse again, adding water at the end as needed to help the crumbs stick together. Press crumbs firmly into a springform pan lined with parchment. Refrigerate while you make the cream. 2. Stir together all ingredients in a small mixing bowl. Taste and adjust with a few more drops of monkfruit if needed. 3. Spread over crust and smooth with a spatula. Decorate with fruit. Chill for 10-20 minutes. Slice and enjoy! Keto Fruit Pizza (8 servings)
  • 29. CALORIES FAT PROTEIN CARBOHYDRATES 118.62 10.79g 2.49g 5.74g Ingredients Preparation 1 tsp. vanilla extract 2 Tbsp. coconut oil, softened 1/2 cup. tahini 1/4 cup coconut cream 3 Tbsp. monk fruit sweetener 1/3 cup coconut flour 1 1/2 oz. sugar free chocolate chips 1. Combine the tahini, coconut oil, monk fruit sweetener and vanilla and mix until smooth. Fold in the coconut flour until well combined. 2. Transfer the dough to a lined 8” x 4” baking pan and set in the freezer for 15 minutes to harden. 3. To make the topping, place the coconut cream and chocolate chips in a sauce pan over low heat to melt the mixture. Once it is fully melted, remove from the heat and allow to cool for 5 minutes. 4. Pour the melted chocolate on top of the frozen dough mixture, smoothing it out with a spatula. Sprinkle with sea salt if desired. 5. Place back in the freezer for 20 minutes to set. Cut into 12 bars and enjoy! Store extra servings in the fridge or freezer. Cookie Dough Bars (12 servings)