mealplan.week16.pdf

WEEK 16 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
butternut breakfast
meatballs
ham with cloves & grilled
pineapple
cajun shrimp
kebabs
garlic chicken
with white wine
sauce
keto vanilla
avocado
pudding
meat crust quiche slow cooker pulled pork
roasted brussels
sprouts
thai panang curry
lemon
macadamia fat
bombs
sausage, egg &
vegetable scramble
star anise chicken thighs
garlic turmeric
popcorn
grilled
porterhouse
with summer
vegetables
butter pecan fat
bombs
breakfast sausage
noodle skillet
feel good soup
grilled dry rub
hot wings
one skillet shrimp
and broccolini
anti-inflammatory
bowl
keto breaded shrimp
tahini marinated
chicken
sillver dollar keto
pancakes
bacon avocado bombs
mango shrimp
hand rolls
horseradish
cauliflower mash
healthy chicken pot pie
cauliflower &
sausage soup

CALORIES FAT PROTEIN CARBOHYDRATES
378.95 30.47g 19.85g 7.71g
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 (or 2 medium sheets) 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)

511.1 41.33g 23.9g 9.51g
Ingredients
Preparation
1 lb. breakfast pork sausage
1 sweet potato, diced
1/2 yellow onion, diced
2 cups fresh spinach
4 eggs, whisked
1 garlic clove, minced
1 tsp. garlic powder
1/8 tsp. ground paprika
salt and pepper, to taste
2 Tbsp. bacon fat
1. Preheat oven to 375 degrees. In a pie plate and begin to press your breakfast sausage
into the pan until it is even all around and pressed up to the rim of the plate.
2. Place the pan on a baking sheet (in case of any spills) and in the oven, and bake
for 18-20 minutes until meat presses back when you poke it. It doesn’t need to be
completely cooked through, but pretty close.
3. Place 2 tablespoons of fat into a saucepan over medium heat. Then add the minced
garlic. Add in the onions and sweet potatoes to the pan and mix to cover with garlic.
Once the onions begin to become translucent, sprinkle a bit of salt and pepper on top
and cover to help steam the potatoes and cook quicker.
4. Once the potatoes are tender after about 4-5 minutes, toss in the spinach and cover
once more. After a minute or two, once the spinach is wilted, remove your mixture
from the pan and place in a bowl to let cool. When mixtures is cooled, add in the eggs,
garlic powder, ground paprika and a bit more salt. Mix well.
5. After the crust is done baking, remove the excess oil that may be left behind, then
pour your egg mixture on top of the meat crust. Place the pan back into the oven and
bake for 23-25 minutes or until the eggs are fully set. Let cool, cut and serve.
Meat Crust Quiche
(4 servings)

528.58 38.45g 32.15g 12.65g
Ingredients
Preparation
8 eggs, beaten
1 lb. ground breakfast sausage
1/4 cup green pepper, diced
1/4 cup onion, diced
1/4 cup red pepper, diced
1/4 cup, cherry tomatoes, diced
salt
black pepper
1. In a skillet over medium heat, brown the breakfast sausage, stirring, until fully
cooked. Remove the sausage and set aside.
2. In the same skillet, saute the diced vegetables until tender. Add the cooked
sausage back to the skillet and make a well in the center.
3. Add the beaten eggs to the well in the center of the skillet. Cook, stirring, until the
eggs are cooked through.
Sausage, Egg & Vegetable Scramble
(4 servings)

404.9 33.25g 9.87g 16.89g
Ingredients
Preparation
1 lb. of ground breakfast sausage
2 Tbsp. bacon fat
2 cups carrot, turnip or kohlrabi noodles
½ tsp. salt
2 sprigs thyme
a squeeze of lemon
1 tsp. granulated garlic
1 cup fresh arugula
seedy or spicy mustard, to taste
1. Heat a large cast iron skillet over medium heat for about 5 minutes. Add the
sausage by crumbling it up in to the pan. Cook, stirring often until the sausage is
browned.
2. Add in bacon fat and veggie noodles. Stir well then let it cook undisturbed for 4
minutes. Scrape from the bottom of the skillet and turn the noodle and pork mixture
with a large spatula and cook, undisturbed, another 4 minutes.
3. Add in salt, thyme, lemon, garlic. Stir well, and cover. Cook another 3-4 minutes.
Open, scrape and mix.
4. Serve and garnish with fresh arugula and mustard!
Breakfast Sausage Noodle Skillet
2 servings

333.32 21.77g 18.32g 22.35g
Ingredients
Preparation
1 large broccoli crown
1 small head of cauliflower
1 small vidalia onion
2 garlic cloves
1 cup water
1 1/2 tsp. salt
2 slices bacon
6–10 shrimp
1 Tbsp. coconut aminos
1 Tbsp. dried cilantro
1. Place bacon on a sheet pan and put it in the oven and set to 375 degrees.
2. In the mean time, chop up broccoli, cauliflower, onion and garlic. Add to your
pressure cooker. Add in the water and 1/2 teaspoon salt. Close and set to the
vegetable setting, or on low for 7 minutes.
3. In a bowl toss together the shrimp and salt. When the oven reaches 375 degrees,
check on the bacon. When it’s almost done, add the shrimp to the same sheet pan.
Roast it all together for 5 minutes. Open the oven, give the sheet pan a shake. Roast
another 2-3 minutes.
4. By now the pressure cooker should be done with the vegetables. Add all the
veggies and half the liquid in to a blender, and puree until smooth. You can add the
remaining liquid if you want it less thick.
5. Serve some vegetable puree in a bowl, you will have a lot left over!
6. Remove shrimp and bacon from oven. Chop up shrimp and bacon carefully and
serve over vegetable puree. Drizzle bacon fat over your dish, then coconut aminos
and lastly cilantro.
Anti-Inflammatory Bowl
(2 servings)

626.85 40.13g 41.17g 31.23g
Ingredients
Preparation
5 eggs
3 Tbsp. MCT oil
½ tsp. baking soda
1 Tbsp. collagen peptides
pinch of salt
1 tsp. vanilla extract
5-6 Tbsp. coconut flour
¼ cup sparkling water
For chocolate sauce:
2 Tbsp. sugar free maple syrup
2 Tbsp. cocoa butter
1 Tbsp. cocoa powder
1 Tbsp. ghee
1. Heat a flat cast iron skillet or griddle on medium
heat while you prepare your batter.
2. In a large bowl crack open all your eggs. Add in
the MCT oil and whisk together. Next add in the
baking soda, salt, vanilla, collagen and coconut flour. Whisk until the mix is smooth
and thick. Once it thickens add in the sparkling water.
3. Mix until well combined. Let the batter sit in the fridge for 2-3 minutes.
4. Lightly grease your skillet and make 2-3 pancakes at a time using ¼ cup of batter.
When the pancakes are dry around the edges and look fluffy and white, flip them
over. Cook another 2 minutes, until the center feels bouncy and firm when touched.
Repeat with the remaining batter. Makes about 9 pancakes.
5. In a microwave safe container mix the maple syrup and the cocoa butter. Heat on
medium for 30 seconds. Add in cocoa powder and ghee or butter. Mix until smooth.
Pour over pancakes!
Silver Dollar Keto Pancakes
(1 serving)

236.92 17.18g 6.19g 19.1g
Ingredients
Preparation
1 onion, thinly sliced
2 Tbsp. minced garlic
2 Tbsp. butter
2 Tbsp. olive oil
sea salt
black pepper
1 large head cauliflower, cleaned and trimmed
¼ cup sour cream
¼ cup creamy horseradish
1. In a large sauté pan over low-medium heat, add onions, garlic, butter, olive oil, sea
salt and black pepper. Cook until onions are nice and caramelized. About 30 minutes.
2. While the onions are caramelizing, fill a large sauce pan with 1 inch of water. Over
high heat, steam the cauliflower, whole and, covered, until fork tender – About 15
minutes. Once the cauliflower is fork tender, drain the water and remove from heat.
Leave the cauliflower in the hot pan to help draw out some of the excess moisture.
(Don’t skip this step or your mash will turn out soupy)
3. Fork mash the cauliflower in the pan. Add caramelized onions, sour cream,
horseradish sauce, sea salt and black pepper to the pan. Using a potato masher or
hand mixer, mix all ingredients together.
Horseradish Cauliflower Mash
(3 servings)

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.
*Omit the pineapple if you are extremely insulin resistant. The pineapple may be
more appropriate for you farther down the road in your low carb lifestyle.
Ham with Cloves & Grilled Pineapple
(12 servings)

220.08 10.22g 27.82g 3.05g
Ingredients
Preparation
4 lb. pork shoulder
1 Tbsp. salt
1 Tbsp. pepper
1 Tbsp. garlic powder
1 Tbsp. onion powder
1 Tbsp. chili powder
1 Tbsp. smoked paprika
1 cup chicken broth
1. Place all of the seasonings in a small bowl and mix well to make the spice rub.
Massage the spice rub all over the meat. You may have some left over if you have a
smaller cut of meat.
2. If you have the time, wrap and refrigerate the meat for 3 hours or as long as 24 to
let the rub set in. If you are planning ahead, I recommend letting the rub set in. If you
don’t have the time, just season the pork and start cooking.
3. Place the pork into the slow cooker and pour the chicken broth in. Cook on low for
8-10 hours.
4. Remove the pork from the crock pot and place it on a cutting board. Shred with
two forks or tongs and serve. You can spoon some of the juices from the slow cooker
on to the pork for serving.
Slow Cooker Pulled Pork
(8 servings)

377.99 28.52g 25.09g 5.98g
Ingredients
Preparation
2 Tbsp. olive oil
10 boneless chicken thighs, skin-on
1 meyer lemon
1 Tbsp. salt
1 Tbsp. pepper
6 Tbsp. ground star anise
1. Adjust the oven rack to the lower-third position, and preheat to 400 degrees. Cover
a large baking sheet with foil.
2. Add the chicken pieces and the oil, and toss until each chicken piece is coated in
the oil. Spread the pieces out in a single layer, skin-side down. Season the tops with
salt, pepper, and half of the star anise. Flip the chicken pieces so they are now skin-
side up, and once again season with salt, pepper, and the remaining ground star
anise.
3. Scatter the quartered lemon pieces around the baking sheet. Transfer baking sheet
to the oven and cook for 20 minutes. Flip the pieces and continue to cook the chicken
until it is well browned, about 20 minutes.
4. When done, serve the chicken thighs with a squeeze of the roasted meyer lemons.
Star Anise Chicken Thighs
(4 servings)

260.08 18.54g 12.88g 15.77g
Ingredients
Preparation
1 Tbsp. ghee
2 cups cremini mushrooms, sliced
6 cloves garlic, sliced
3 sprigs thyme
1 tsp. salt
1 tsp. black pepper
Pinch of nutmeg
2 Tbsp. coconut vinegar
1 cup bone broth
¼ cup coconut cream
1 cup riced cauliflower
3 handfuls baby spinach
2 Tbsp. nutritional yeast
2–4 scoops collagen peptides
1. Heat the ghee over medium heat in a medium
pot. Once it begins to brown add in the garlic,
mushrooms, thyme and seasonings. Sauté, stirring
often, until aromatic and wilted, about 8 minutes.
2. Add in the coconut vinegar and deglaze the pan,
scraping up any goodness that stuck to the bottom of the pot. Add in the broth and
coconut cream and bring to a simmer.
3. Stir in the cauliflower rice and spinach and cook here for 5 minutes until tender. Stir
in the nutritional yeast and peptides until dissolved.
4. Serve, sip, enjoy. Feel good!
Feel Good Soup
(2 servings)

519.71 24.86g 62.72g 9.31g
Ingredients
Preparation
6 oz. pork rinds*
1/4 cup grated Parmesan
1 tsp. chili powder
1/2 tsp. paprika
1/2 tsp. garlic powder
1/2 tsp. dried oregano
kosher salt
2 large eggs, beaten
black pepper
1 lb. large shrimp
For the sauce & garnish:
1/2 cup mayonnaise
juice of 1/2 lemon
dash of hot sauce
freshly chopped parsley
1. Preheat oven to 450 degrees. Grease a large rimmed
baking sheet with cooking spray. In a food processor (or in
a resealable bag using a rolling pin), crush pork rinds into
fine crumbs. Transfer to a medium shallow bowl and whisk
in parmesan, spices, and herbs. Season mixture with salt and pepper.
2. Pour beaten eggs into a small shallow bowl. Dredge shrimp in eggs, letting excess
drip, then coat in pork rind mixture.
3. Place breaded shrimp on prepared baking sheet in single layer. Bake until coating
is crispy and shrimp is cooked through, 10 to 12 minutes.
4. Meanwhile, make sauce: In a small bowl, whisk together mayonnaise, lemon juice,
and hot sauce. Garnish shrimp with parsley and serve.
*Use Pork Panko as a shortcut!
Keto Breaded Shrimp
(2 servings)

345.47 32.31g 7.59g 9.17g
Ingredients
Preparation
2 avocados
1/3 cup shredded Cheddar
8 slices bacon
1. Heat broiler and line a small baking
sheet with foil.
2. Slice each avocado in half and remove
the pits. Peel the skin off of each avocado.
3. Fill two of the halves with cheese, then replace with the other avocado halves.
Wrap each avocado with 4 slices of bacon.
4. Place bacon-wrapped avocados on the prepared baking sheet and broil until the
bacon is crispy on top, about 5 minutes. Very carefully, flip the avocado using tongs
and continue to cook until crispy all over, about 5 minutes per side.
5. Cut in half crosswise and serve immediately.
Bacon Avocado Fat Bombs
(4 servings)

335.87 17.78g 23.7g 20.27g
Ingredients
Preparation
2 tsp. coconut oil
2 cloves garlic, chopped
2 onions, diced
2 ribs celery, diced
2 carrots, diced
500 grams chicken
Cream Sauce:
1 head cauliflower
3 cups chicken stock
½ tsp. onion salt
Grain-free Pastry:
6 Tbsp. coconut flour
1 egg
¼ cup room-temp coconut oil
1 Tbsp. hot reserved cauliflower broth
2 Tbsp. egg white
1. Preheat oven to 350 degrees. Add the coconut oil, garlic,
onions, celery and carrots to a large frying pan. Saute on
medium heat while you cut up the chicken breasts into
small, bite-sized pieces.
2. Add chicken to the pan. Cover and cook until no longer
pink, about 10 minutes. Remove the cover and cook for 2
minutes to allow the juices to boil off. If there are still juices,
drain and replace in pan. Set aside.
3. Add cauliflower, chicken stock and onion salt to a large saucepan. Bring to a boil, reduce heat to
simmer and simmer for 15 minutes, or until cauliflower is very tender.
Drain the cauliflower, reserving the liquid in a separate bowl.
4. Add the reserved liquid to the jug of your high-powered blender with drained cauliflower. Blend
until very smooth. Pour cream sauce over cooked vegetables and meat. Stir to combine, then transfer
to 6 small ramekins.
5. Prepare the pastry by adding coconut flour, egg, and coconut oil to your stand mixer, or to a bowl
and mix with a hand mixer. Once mixed well, add hot reserved cauliflower broth. This will help melt the
coconut oil completely.
6. Separate the dough into 6 equal parts. Taking one part at a time, transfer to a piece of parchment
paper, cover with a second piece of parchment and roll until about 1/4 inch thick. Cut a circle out of the
rolled dough and carefully peel from the parchment, transferring to the tops of the ramekins. Poke the
top with the end of a fork. Repeat with remaining dough.
7. When complete, place ramekins on a large baking sheet, brush the egg whites over top, and bake in
preheated oven for 30 minutes, or until tops are golden and crisp.
Healthy Chicken Pot Pie
(6 servings)

703.93 47.13g 42.83g 12.65g
Ingredients
Preparation
3 lbs. bone-in, skin-on chicken thighs
2-3 whole heads of garlic, cloves separated & peeled
olive oil
1 1/4 cups dry white wine
6 large sprigs of fresh thyme
salt
black pepper
1. Trim the chicken pieces of excess fat. Sprinkle them
lightly with salt. Let sit at room temperature while you
peel the garlic.
2. Heat 1 tablespoon of olive oil in a dutch oven (or a
large thick-bottom pan with a tight fitting cover) on
medium high heat. Working in batches, brown the
chicken pieces on all sides, about 2 to 3 minutes per side. Lay the chicken pieces
on the hot oil, do not move until browned, then turn over to other side using tongs.
Remove from pan when browned.
3. Add the garlic and sauté until golden brown, about 4 minutes. Add the wine and
the sprigs of thyme. Bring to a boil. Add the chicken pieces, skin-side-up. Reduce the
heat to medium low.
4. Cover the pan and simmer until the chicken is cooked through, about 20-25
minutes.
5. Season to taste with salt and pepper. Transfer chicken pieces to a platter; spoon
garlic sauce over the chicken.
Garlic Chicken with White Wine Sauce
(4 servings)

735.87 42.93g 59.93g 12.67g
Ingredients
Preparation
2 15-ounce cans coconut milk, divided
1/2 yellow onion, finely diced
1 red bell peppe, diced
1 Tbsp. coconut oil
1.5 lbs boneless skinless chicken breasts,
diced
4 Tbsp. panang curry paste
2 Tbsp. unsweetened almond butter
2 Tbsp. fish sauce
sea salt to taste
1. Pour 1/4 cup of coconut milk into a large skillet or dutch oven. Add the onion and
saute until very fragrant and softened, about 5 to 8 minutes. Add the bell pepper and
saute an additional 2 minutes to soften.
2. Add the remaining coconut milk, panang curry paste, almond butter, fish sauce,
and sea salt and bring mixture to a full boil. Reduce heat to a simmer and cook 15
minutes to allow flavors to develop, stirring occasionally.
3. Heat a separate skillet over medium-high and add about a tablespoon of coconut
oil. Add the chopped chicken and brown on two sides, about 3 to 5 minutes.
4. Cover this skillet and continue cooking until chicken is cooked through, about 3
to 5 minutes. Drain any excess liquid off of the chicken. Transfer the chicken to the
skillet with the curry mixture. Continue cooking a gentle simmer for an additional 10
minutes to allow flavors to come together.
5. Serve panang curry with cauliflower rice or zucchini noodles.
Thai Paleo Panang Curry
(4 servings)

686.35 52.17g 40.59g 15.99g
Ingredients
Preparation
2 Tbsp. lemon juice
1 Tbsp. oregano, chopped
1 scallion, sliced
1/2 cup olive oil
1 lb. asparagus
1/4 lb. shiitake mushrooms, stemmed
2 zucchini, diagonally sliced 1/3” thick
1 red pepper, cored & quartered
1 Tbsp. dijon mustard
2 12-oz. porterhouse steaks
1 red onion
1 Tbsp. red wine vinegar
salt
pepper
1. Light a charcoal grill. In a small bowl, whisk
the olive oil with the lemon juice, red wine
vinegar, mustard and oregano and season with
salt and pepper. Transfer half of the dressing to
a large bowl. Add the zucchini, onion, red bell
pepper, mushrooms, asparagus and scallions.
Season the vegetables with salt and pepper and
toss.
2. In a perforated grill pan, grill the vegetables over high heat, tossing, until charred in
spots, 10 minutes; return to the bowl, add the remaining dressing and toss.
3. Season the steaks generously with salt and pepper. Grill the steaks over high heat,
turning occasionally, about 11 minutes for medium-rare meat. Transfer the steaks to
a carving board and let rest for 5 minutes. Slice the meat from the bones and serve
with the grilled vegetables.
Grilled Porterhouse Steak with Summer Vegetables
(4 servings)

415.92 18.1g 52.45g 10.3g
Ingredients
Preparation
4 Tbsp. bacon fat
1 small onion, thinly sliced
12 oz. broccolini
1 ½ tsp. salt
2 Tbsp. coconut aminos
1 Tbsp. gelatin
1 lb. shrimp, peeled- & deveined
½ tsp. turmeric
½ tsp. ground ginger
½ tsp. black pepper
For the sauce:
½ cup coconut butter
juice of 2 lemons
zest of one lemon
¼ cup chopped parsley
1 Tbsp. vinegar
2 garlic cloves
1/4 tsp. salt
1. Heat 2 tablespoons bacon fat in a large skillet
over medium- high heat. Add in the onion and
saute for a few minutes while you prepare the
broccolini. Slice the broccolini from flower to stalk in thin strips. Add to the skillet
with the onion. Season with 1/2 teaspoon salt. Continue to saute until bright green
and tender.
2. Place the coconut aminos in a small bowl and sprinkle the gelatin over it. Let it
bloom (gel up).
3. Lower the heat on the skillet and add in the gelatin and coconut aminos. Stir until
well combined. Transfer the broccolini to a the plates. Put the skillet back on the heat
and bring the heat up to medium-high. Add in the bacon fat.
4. Quickly toss the shrimp with the remaingin salt and seasonings and then add
them to the skillet. Saute, stirring often until coiled, pink and lightly browned, about 7
minutes. Transfer the shrimp to the plates as well.
5. To make the sauce, combine all of the ingredients in a blender or food processor
until smooth. Spoon over shrimp and dig in!
One Skillet Shrimp & Broccolini
(2 servings)

497.4 39.42g 29.73g 7.38g
Ingredients
Preparation
1 lb. chicken thighs (boneless/skinless)
1/3 cup tahini paste
1/3 cup olive oil
2 Tbsp. lemon juice
1/2 tsp. dried oregano
1/4 tsp. sea salt
1. In a mixing bowl, whisk together tahini, extra
virgin olive oil, lemon juice, oregano and sea
salt. Reserve 1/3 cup of mixture for serving. Place
chicken thighs in bowl and swish around to coat. Cover and marinate in fridge 2-8
hours.
2. Preheat grill or a grill pan to medium heat and grease with olive oil. Place chicken
thighs on grill and cook 7-8 minutes each side or until fully cooked through. Serve hot
with reserved sauce.
Tahini Marinated Chicken
(3 servings)

453.63 18.13g 50.8g 23.63g
Ingredients
Preparation
1-1/2 lb raw shrimp, peeled and deveined
1 mango, peeled and diced
1 small avocado, diced
1/4 cup diced red onion
1 garlic clove, minced
salt and pepper to taste
juice of 1/2 lime
2 cups riced cauliflower
6-8 sheets of nori
coconut oil for cooking
1. In a small bowl, combine the mango, avocado, onion, garlic, lime juice, and salt and pepper.
Mix and set aside.
2. Place the cauliflower in a small saucepan, add a bit of water, and steam for a couple
minutes, or until tender. Drain and transfer to bowl; add salt and pepper to taste.
3. Melt a bit of coconut oil over medium heat in a large skillet. Add the shrimp and some salt
and pepper, cook and stir until just cooked.
4. Divide the mango salsa, shrimp, and cauliflower rice between nori sheets. Roll up and eat
immediately.
Mango Shrimp Hand Rolls
(3 servings)

362.21 22.58g 18.29g 25.76g
Ingredients
Preparation
1 1/2 heads cauliflower, chopped
⅓ cup chopped green onions
8 scoop ketologie beef bone broth + 4 cups water
1 tsp. garlic, minced
1 tsp. thyme
4 sausage links
salt and pepper, to taste
1. Chop 1 head of cauliflower, removing the leaves. In
your Instant Pot , place the rack in the bottom, then
add 1 cup of water, and the chopped head of cauliflower. Set your Instant Pot to
manual high pressure for 5 minutes to cook the cauliflower.
2. While the cauliflower is cooking, place the green onions, bone broth, garlic, and
thyme in your blender.
3. Next, cut each sausage link in half lengthwise, then chop into small pieces. Place
them in a skillet with hot olive or avocado oil to cook the sausage through with crispy
outsides.
4. When your cauliflower is done cooking, do a quick release, and place it in the
blender with the broth mixture and pulse until smooth.
5. Put the other ½ head of chopped cauliflower in the InstantPot and cook for 3
minutes on High Pressure. Continue crisping your sausage, as this will take a few
minutes, even on high heat.
6. When the Instant pot is done, do another quick release, and add the soup from the
blender and the sausage from the skillet and stir to combine. Serve immediately and
enjoy!
Cauliflower & Sausage Soup
(2 servings)

203.68 9.38g 24.1g 6.81g
Ingredients
Preparation
1 lb. shrimp
2 Tbsp. olive oil
1 tsp. kosher salt
1 tsp. cayenne
1 tsp. paprika
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. oregano
2 lemons, sliced thinly crosswise
1. Preheat grill to medium-high. Make the cajun spice mix by combining salt, cayenne,
paprika, garlic powder, onion powder and oregano in a small bowl.
2. In a medium bowl, toss shrimp in olive oil. Add the spice mix and toss shrimp until
its evenly coated. Thread shrimp and lemon onto metal skewers (or wooden skewers
that have been soaked for 20 minutes).
3. Grill skewers until shrimp is opaque and lemon is charred, about 4-5 minutes total,
flipping once halfway.
Cajun Shrimp Kebabs
(4 servings)

221.71 17.8g 5.25g 14.27g
Ingredients
Preparation
1 lb. brussels sprouts, washed and
trimmed
1/2 cup pecans
2 Tbsp. coconut oil, melted
2 Tbsp. balsamic vinegar
1/2 avocado, diced
salt
pepper
1. Preheat oven to 400 degrees. Place pecans on a baking sheet and roast for
about 5 minutes - be careful they don’t burn! Remove from oven and set aside
to cool.
2. Meanwhile, bring a large pot of water to a boil. Blanch the brussels sprouts
for about 3 minutes. Rinse and cut in half.
3. Toss brussels sprouts in coconut oil, vinegar and sprinkle with salt and
pepper. Spread them out on a baking sheet lined with parchment paper. Roast
in the oven for 25-30 minutes, flipping once.
4. Once cooked, toss the brussels sprouts with pecans, avocado and more salt
and pepper, if you desire. Serve immediately.
Roasted Brussels Sprouts
(4 servings)

40 4g 1g 1g
Ingredients
Preparation
2 Tbsp. coconut oil
1/3 cup popcorn kernels
1/2 tsp. turmeric powder
1/2 tsp. salt
1/2 tsp. garlic powder
1/4 tsp. black pepper
sprinkle nutritional yeast, (optional)
1. Melt the coconut oil over medium high heat.
Add a few kernels of popcorn to the pot and cover.
Stand close by so you can hear when the first kernel pops. Then, pour in the rest of
your kernels, give the pot a shake to make sure they’re in a single layer at the bottom
of the pan, and cover again.
2. Shake the pot every once in a while to prevent any kernels from sticking/burning
on the bottom of the pan. Once there’s about a 3 second pause between pops,
remove the pot from the heat and crack the lid to release any steam.
3. Pour your popcorn into a large bowl and then add your seasonings. Shake and stir
to mix. Then serve.
Garlic Turmeric Popcorn
(8 servings)

184.16 8.56g 24.62g 4.63g
Ingredients
Preparation
12 whole chicken wings
2 Tbsp. avocado oil
1 Tbsp. distilled white vinegar
For Dry Rub:
1 Tbsp. cayenne pepper
1 Tbsp. golden monk fruit sweetener
1 1/2 tsp. sea salt
1 tsp. thyme
1/8 tsp. cinnamon
2 tsp. oak wood smoked pepper
1. Combine dry rub ingredints, mix well.
2. Toss chicken wings with oil, vinegar and 1/2 of the dry rub. Allow the seasonings to
marinate for 1-48 hours in the refrigerator.
3. Preheat grill on high. Grill wings for 12-15 mintues or until crispy and cooked
thorugh. Turn occasionally. Enjoy!
Grilled Dry Rub Hot Wings
(8 servings)

122.01 12.14g 1.36g 4.01g
Ingredients
Preparation
400 ml. coconut milk
1 Tbsp. lime juice
1 Tbsp. stevia
1 tsp. vanilla extract
2 avocados
1. Add all ingredients to a blender. Blend
until smooth and velvety.
2. Pour mixture into serving container. Cover and refrigerate for at least 1 hour. Serve
chilled.
Vanilla Avocado Pudding
(6 servings)

194.48 20.17g 1.2g 2.85g
Ingredients
Preparation
6 oz. coconut oil
1 oz. cocao butter
2 oz. organic coconut cream concentrate
3 Tbsp. blanched almond flour
3 Tbsp. coconut flour
1 splash vanilla extract
1 pinch sea salt
1 medium lemon, juiced & zested
liquid stevia to taste
1/2 cup shredded coconut
1/2 cup macadamia nuts
1. In a small sauce pan, over low heat melt coconut oil, coconut cream concentrate
and cocoa butter.
2. In your blender, combine melted mixture with the flours, vanilla, stevia, lemon
juice, zest and stevia (adjust stevia to taste). Blend for 1+ minutes until well
combined.
3. Add shredded coconut and macadamia nuts, pulse a few times to combine and
lightly chop.
4. Portion into bitesized balls or press into a silicone mold and freeze until firm.
Enjoy frozen or refrigerated.
Lemon Macadamia Fat Bombs
(15 servings)

124.88 13.19g .62g 1.37g
Ingredients
Preparation
1/2 cup pecans
1/4 cup coconut butter
1/4 cup ghee or butter
1/4 cup coconut oil
1/2 tsp. vanilla extract
1/8 tsp. sea salt
1. Heat a skillet over medium heat. Add the pecans and toast them while constantly
stirring. Transfer to a dish when the pecans are darker and smell toasty. They’ll toast
even more while cooling. Roughly chop the pecans.
2. In a small saucepan, combine coconut butter, ghee (or butter), and coconut oil and
heat over low heat until melted. Stir in vanilla extract and sea salt.
3. Divide the chopped pecans into a silicon mold of your choice.
4. Pour the heated butter and coconut mixture over the pecans, dividing it evenly.
Freeze for at least 30 minutes until the fat bombs harden. If you don’t have a silicon
mold, you can pour the mixture in a small container, freeze, then cut into bite-sized
squares.
5. Store in the freezer or the refrigerator.
Butter Pecan Fat Bombs
(12 servings)

mealplan.week16.pdf

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