mealplan.week20.pdf

WEEK 20 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
pumpkin muffins
turbo chicken & chard
soup
air fryer brussel
sprouts
turkey meatloaf
muffins
pumpkin ice
cream
paleo egg muffin tomato cucumber salad
summer garden
vegetable soup
baked sea bass
pumpkin
cranberry muffins
eggs in a frame
sauteed zucchini &
squash
bacon wrapped
zucchini fries
cauliflower &
celeriac soup
pumpkin custard
smoked salmon &
creamy vegetable
skillet
thai chicken zoodle soup
crunchy autumn
spice salad
bacon wrapped
pork tenderloin
pumpkin blender
pancakes
chicken picatta
smothered pork
chops
sheetpan breakfast strawberry spinach salad
slow cooker
chicken &
dumplings
turkey sausage
breakfast casserole
kale salad with chicken
autumn tinfoil
dinner

CALORIES FAT PROTEIN CARBOHYDRATES
243.21 22.38g 6.57g 13.76g
Pumpkin Muffins
(6 servings)
Ingredients
Preparation
2 cups almond flour
1/2 cup Brown Sugar Swerve Sweetener
2 Tbsp. coconut flour
1 Tbsp. baking powder
2 tsp. pumpkin pie spice
1/2 tsp. salt
1 cup pure pumpkin puree
4 large eggs
1/2 cup unsweetened almond milk
Pecan Crumb Topping:
1/3 cup almond flour
1/4 cup Brown Sugar Swerve
3 Tbsp. crushed pecans
1 tsp. cinnamon
3 Tbsp. butter, cold
1. Preheat the oven to 325 degrees.
2. In a medium size mixing bowl, combine all
of the pumpkin muffin ingredients until well
combined.
3. Spray a muffin tin or line with paper liners.
Spoon the pumpkin mixture into the muffin tin until 3/4 full, set aside.
4. In a small bowl, combine the pecan crumb topping and mash with a fork until the
butter is incorporated and it resembeles course crumbs.
5. Sprinkle the topping on the muffins. Bake 20-22 minutes, or until a toothpick
comes out clean.

309.78 12.03g 31.7g 18.09g
Ingredients
Preparation
4 slices bacon, chopped
1 Tbsp. olive oil
¼ cup onion, diced
1 Tbsp. garlic, minced
¼ cup sundried tomatoes, diced
1 cup white mushrooms, sliced
8 cups chicken stock
3 cups water
2 cups celery root, peeled & diced
4 cups cooked chicken breast, diced
2 cups yellow squash, diced
1 cup green beans, diced
4 cups swiss chard, chopped
2 Tbsp. red wine vinegar
¼ cup fresh basil, chopped
salt, to taste
black pepper, to taste
1. In a large soup pot, cook the bacon and olive oil
over medium heat for 2 minutes.
2. Add the onions, garlic, sundried tomatoes, and
mushrooms. Cook for 5 minutes.
3. Pour in the chicken stock and water, then
add the celery root and chicken. Simmer for 15
minutes.
4. Add the squash, green beans, and swiss chard and simmer for 10 minutes.
5. Add the red wine vinegar and season with salt and pepper to taste.
6. Stir in the fresh basil just before serving.
Turbo Chicken & Chard Soup
(8 servings)

117.49 7.86g 4.15g 10.47g
Ingredients
Preparation
1 lb. brussels sprouts, ends trimmed and cut in half
2 Tbsp. olive oil
2 1/2 Tbsp. nutritional yeast
1 tsp. salt
1/2 tsp. black pepper
1. In a large bowl, add the prepared brussels
sprouts along with the 2 tbsp of olive oil,
nutritional yeast and salt/pepper.
2. Give the whole bowl a big toss until the olive
oil and nutritional yeast completely coats the
sprouts.
3. Turn the air fryer to 380F and set the timer for 15 minutes.
4. Spray the air fryer basket with cooking spray and add in the prepared sprouts.
Make sure not to over crowd the sprouts in the basket. If you overcrowd them they
will not get crispy and cook correctly.
5. At the 7 minute mark, remove the basket and give it a good shake. After you shake,
spray the sprouts with some more cooking spray so they don’t dry out too much.
6. Place the basket back into the air fryer and cook until the 15-18 minute mark and
the brussels sprouts are nice and crispy.
Air Fryer Brussels Sprouts
(4 servings)

478.19g 28.9g 41.52g 10.33g
Ingredients
Preparation
Roasted Tomato Sauce:
4 medium fresh tomatoes, halved
1 Tbsp. olive oil
2 Tbsp. tomato paste
2 Tbsp. water
1 Tbsp. apple cider vinegar
1/8 tsp. ground mustard
1/8 tsp. garlic powder
1/4 tsp. salt
Meatloaf Muffins:
2 Tbsp. olive oil
1 onion, finely diced
2 cloves garlic, minced
2 carrots, grated
3 mushrooms, finely diced
1 zucchini, grated
1/8 cup rosemary, chopped
1/8 cup parsley, chopped
20 oz. ground turkey
1 lb. ground pork
1/2 cup tomato sauce
2 eggs
2 egg whites
1/4 cup coconut milk
1 1/2 tsp. salt
1. Preheat oven to 375 degrees. Place the halved tomatoes, cut side up,
on a greased baking sheet and drizzle the olive oil over the tops. Season
lightly with salt and pepper.
2. Roast the tomatoes for 1 1/2-2 hours on the top rack. Remove from oven
and let cool slightly.
3. Place the roasted tomatoes, tomato paste, water, apple cider vinegar,
ground mustard, garlic powder and salt in a blender and puree until
smooth. Use in and on top of meatloaf muffins. Can be made a day or two
ahead of time.
4. Preheat oven to 400 degrees and lightly grease a muffin tin. Heat the
olive oil to medium/high in a large saute pan. Add the onion, garlic, carrot, mushrooms,zucchini,
and herbs to the pan and saute for about 5 minutes, until the vegetables are soft and onions are
translucent. Place the sauteed vegetables in a large bowl and let cool for 5 minutes.
5. Add the ground turkey, pork,tomato sauce, eggs, egg whites, coconut milk, coconut flour, salt,
and pepper to the vegetables and mix together very well using hands. Let sit for 5 minutes so
that the coconut flour can fully absorb liquid. Divide the meat mixture into 12 portions.
6. Shape each portion into a ball and place in well of a muffin tin. Bake meatloaf muffins for 20-
25 minutes, until cooked through.
7. Remove from the oven and, using a spoon, lift the meatloaf muffins out of the tin onto a
platter. Top each muffin with a spoonful of the remaining roasted tomato sauce.
Turkey Meatloaf Muffins
(6 servings)

386.31 27.16g 27.01g 8.43g
Ingredients
Preparation
8 oz. pork breakfast sausage
1 Tbsp. olive oil
½ sweet onion, thinly sliced
¾ cup red bell peppers, diced
1 1/2 cups fresh spinac, packed
1 tsp. fresh oregano, chopped
9 eggs
black pepper
¾ tsp. salt
¼ cup coconut milk
1. Preheat oven to 350 degrees. Grease a muffin tin.
2. Place the ground sausage in a sauté pan and heat on medium high. Break up the
pork into crumbles with a spatula as it cooks. When the pork is half way cooked, add 1
tablespoon of olive oil, onions, peppers, and oregano to the pan. Saute until the onion
is translucent.
3. Add the spinach to the pan and cover with a lid. Cook for 30 seconds, remove the
lid and toss the ingredients. Spinach should be wilted but still bright green. Remove
from heat.
4. Place the eggs in a large mixing bowl along with the pepper, salt, and milk. Whisk
together until eggs are well beaten. Add the sausage and vegetables to the egg
mixture and mix in until well distributed.
5. Divide the mixture between the greased muffin tins(12 total), making sure that
each tin has a somewhat equal ratio of eggs/fillings. Bake in preheated oven for 18-20
minutes. Cool for a few minutes and remove from tins, loosening the edges first with
a knife.
Paleo Egg Muffins
(2 servings)

301.38 12.49g 32.6g 15.2g
Ingredients
Preparation
3 1/2 cup grape tomatoes, halved
3 mini cucumbers, sliced
1/2 cup red onion, diced
1 small avocado, diced
1/2 tsp. salt
1/2 tsp. pepper
1 tsp. oregano
1/2 tsp. parsley
1/2 tsp. dried basil
2 Tbsp. light olive oil
1 1/2 Tbsp. red wine vinegar
juice of half a lemon
fresh basil for garnish
1. Wash all the veggies and chop the red onions, halve the
grape tomatoes, remove the pit and skin from the avocado
and cube, and slice the cucumbers.
2. In a large bowl, transfer the tomatoes, cucumbers, red
onion, and avocado and mix together with a spoon.
3. In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar and seasoning.
Pour over the tomato salad and mix until well combined.
Tomato & Cucumber Salad
(2 servings)

Summer Vegetable Soup
(8 servings)
Ingredients
Preparation
1/4 cup olive oil
1 cup leeks, finely sliced
1/4 cup scallions, finely sliced
8 cups vegetable stock
2 carrots, thickly sliced
12 oz. plum tomatoes, cored & chopped
6 oz. green beans, cut in thirds
1 zucchini, diced
1/2 bulb fennel, large diced
2 oz. kale, de-stemmed and roughly chopped
1. Heat the olive oil in a pot over low-medium heat. Add the leeks, garlic and scallions
and sauté for 3 minutes or until softened, but don’t let them brown.
2. Once they are softened, add in the broth and carrots, bringing them to a simmer.
Cover the pot and let everything simmer for 10-15 minutes until the ingredients
become tender when pierced with a knife.
3. Add the tomatoes, beans, zucchini, fennel, and kale, simmering for another 20-25
minutes until all the veggies are cooked.
4. Season the soup to taste with salt and pepper.
129 7.6g 3.6g 13.3g

242.52 17.12g 20.52g 1.28g
Ingredients
Preparation
4 - 4 oz. sea bass fillets
olive oil, for brushing
3 Tbsp. olive oil
zest of 1 lemon
2 Tbsp. lemon juice
2 Tbsp. capers
2 tsp. dijon mustard
2 Tbsp. parsley, chopped
1. To make the dressing, mix the oil with the lemon zest and juice, capers, mustard,
parsley, tand 1 tablespoon of water.
2. Preheat the oven to 395 degrees. Line a baking tray with baking parchment and
put the fish, skin-side up, on top. Brush the skin with olive oil and sprinkle with some
flaky salt. Bake for 7 mins or until the flesh flakes when tested with a knife. Arrange
the fish on warm serving plates, spoon over the dressing and garnish with extra
parsley leaves.
Baked Sea Bass
(4 servings)

352.77 25.16g 27.29g 2g
Ingredients
Preparation
2 Tbsp. coconut oil
6 eggs
1/2 tsp. sea salt
1/2 tsp. onion powder
1 oz. egg white protein powder
For Keto Bun:
6 egg whites
1/4 cup egg white protein powder
3 egg yolks
1. Preheat oven to 325 ̊ and line two baking sheets with parchment paper.
2. Using a handheld beater, whip the egg whites until very stiff and the peaks hold their shape, about
10 min. Using a rubber spatula, slowly fold in the protein powder and any desired seasonings.
3. In a small bowl, beat the egg yolks, then gently fold the yolks into the whites making sure the whites
don’t fall.
4. This can be baked into a loaf or made into hamburger buns. To form a bun, scoop up about 1/3
cup of the dough and place it on one of the baking sheets. Form a round bun about 3 1/2inches in
diameter. Repeat and place about 7 buns on each baking sheet.
MAKING THE EGGS
1. Heat the oil in a skillet over medium-low heat.
2. Cut a 1 1/2 inch circle in the center of each of the 4 keto buns. Place the buns (and the cutouts) in the
warm skillet. Crack an egg into the middle of the hole in each bun. Sprinkle each egg with salt, bacon
crumbles, and green onions.
3. Cover and cook until the eggs are set n the middle, about 5 minutes. Remove from the skillet and
serve.
Eggs In A Frame
(2 servings)

259.23 22.28g 4.99g 13.78g
Ingredients
Preparation
2 zucchini, diced
2 yellow squash, diced
1/2 yellow onion, sliced
1 1/2 Tbsp. olive oil
1 tsp. dried parsley
salt and pepper to taste
1. In a 10 or 12 inch skillet, heat the olive oil over
medium heat. Make sure that the olive oil is
coating the entire pan so the zucchini and squash don’t stick.
2. Transfer the sliced onions into the hot skillet along with the chopped squash and
zucchini to the hot skillet.
3. Sauté for about 8-10 minutes. Season with salt, pepper, parsley and onion powder.
4. Remove the skillet from the heat once the squash is fork tender.
Sauteed Zucchini & Squash
(1 serving)

226.23 19.34g 8.95g 4.52g
Ingredients
Preparation
3 medium zucchini, cut into fries
1 1/2 cup almond flour
1/2 tsp. salt
1/2 tsp. pepper
2 Tbsp. dried parsley
2 large eggs
12 slices bacon, cut in half
1. Preheat oven to 425 degrees and coat a baking sheet with cooking spray or foil.
Prepare the zucchini by removing the ends with a knife and cutting in half then into
1/2-inch strips.
2. In a shallow bowl, add the almond flour along with the garlic powder, parsley, salt
and pepper. Stir with a spoon to combine.
3. In a separate shallow bowl, wish the 2 eggs together. Working in batches, dip the
zucchini strips into egg mixture with one hand, shake to remove excess and transfer
to the other hand and roll in the almond flour mixture. Transfer coated zucchini strips
to the prepared baking sheet.
4. Transfer coated zucchini strips to the prepared baking sheet.
5. On a cutting board place the 12 slices of bacon and cut each in half. Carefully take
the bacon and wrap around each zucchini fry and lay bake on the bacon sheet.
6. Bake for 30 minutes or until the bacon is crisp and sizzling.
Bacon Wrapped Zucchini Fries
(6 servings)

220.91 14.94g 8.46g 15.6g
Ingredients
Preparation
3 cups chicken stock
1 lb. frozen cauliflower
1 cup celeriac, peeled & chopped
2 Tbsp. ghee
2 cloves garlic, diced
1/2 tsp. pepper
1 tsp. salt
1 tsp. dried chives
4 slices bacon, cooked & crumbled
1. Put the cauliflower, celeriac, garlic, and chicken stock in a stock pot over medium-high
heat. Cover the pot until it boils. Once it reaches a boil, reduce the heat and simmer the pot
(with the lid still on) for 15-20 minutes, until everything becomes tender.
2. Place the contents into a blender and puree until smooth. Add in the ghee, salt & pepper to
taste, blending until thoroughly combined.
3. Top the soup with bacon and chives and enjoy!
Cauliflower Celeriac Soup
(3 servings)

316.01 24.73g 13.09g 10.27g
Ingredients
Preparation
1 lb. brussels sprouts, halved
8 oz. white mushrooms, quartered
1 Tbsp. avocado oil
1/2 onion, diced
8 slices bacon, sliced
6 large eggs
Sea salt and pepper to taste
Everything bagel seasoning
Crushed red pepper, to taste
1. Preheat your oven to 425 degrees. Arrange
brussels sprouts and mushrooms on a sheet
pan in a single layer, drizzle with the olive oil
and sprinkle with salt and pepper.
2. Sprinkle onions over the top, then arrange
bacon pieces evenly over veggies. Roast for 15
mins, then sprinkle with the garlic and gently
stir. Roast another 10 mins or until bacon is crisp and veggies soft, then remove from
oven.
3. Make small spaces in the hash for each egg, crack one at a time gently into a space,
careful not to break the yolk. Sprinkle everything bagel seasoning and crushed red
pepper over eggs, bacon, and veggies as desired.
Sheetpan Breakfast
(6 servings)

371.13 26.46g 26.04g 10.67g
Thai Chicken Zoodle Soup
(6 servings)
Ingredients
Preparation
1 Tbsp. coconut oil
1/4 onion, diced
1 jalapeño, diced
1 1/2 Tbsp. green curry paste
6 cups chicken bone broth
13.5 oz. canned coconut milk
1 red pepper, thinly sliced
1 lb. chicken breasts, thinly sliced against the grain
2 Tbsp. fish sauce
1/4 cup cilantro, chopped
2 zucchini, spiralized
1 lime cut into 8 wedges
1. In a large sauce pan, heat the coconut oil over
medium heat until melted and shimmering.
Add the onions and sauté until just translucent,
about 5 minutes.
2. Stir in the jalapeño, curry paste and garlic, and
sauté until fragrant, about 1 minute. Add the
chicken broth and coconut milk, whisking until fully combined.
3. Bring to a boil, then reduce the heat to medium and add the red pepper, chicken
and fish sauce. Let simmer until the chicken is cooked through, about 5 minutes. Stir
in the cilantro.
4. Divide the zoodles among 8 soup bowls and ladle the soup over; the heat of the
soup will make the zoodles tender. (If you are not serving it all at once, only use
enough zoodles for each bowl of soup you are serving. The rest will keep well in a
covered container for a few days).
5. Serve each with a squeeze of lime.

195.58 19.09g 2.11g 11.14g
Ingredients
Preparation
2 - 14 oz cans unsweetened coconut milk (chilled)
1 cup pumpkin puree
1/2 cup monkfruit sweetener
2 tsp vanilla extract
1 tsp. gelatin powder
1 1/4 tsp. cinnamon
1/4 tsp. nutmeg
1/4 tsp. all spice
pinch of salt
1. Chill your ice cream maker the night before you
plan on making the ice cream.
2. Add the 2 cans of coconut milk, monkfruit sweetener, vanilla extract, pumpkin
puree and spices to a high-speed blender. Blend all ingredients on high until
smooth and combined.
3. Transfer the liquid ice cream mixture to the chilled canister.
4. Follow the instruction on your ice cream maker. All ice cream makers are not
the same so be sure to follow the instructions of your machine.
No Churn Method:
1. Add the liquid ice cream mixture to a freezer-safe container and transfer to the
freeze.
2. Allow it to sit in the freezer for 5-6 hours. Remove a couple of times during the
5-6 hours and mix with a spoon. Before serving, allow ice cream to sit 5-10 minutes
so it’s easier to scoop.
Pumpkin Ice Cream
(10 servings)

456.62 28.92g 40.89g 6.29g
Ingredients
Preparation
1 1/2 lbs. pork tenderloin
8–9 slices of bacon
salt & pepper
1. Preheat oven to 400 degrees. Drizzle the
tenderloin with olive oil and season evenly with
salt and pepper.
2. Wrap each slice of bacon around the pork tenderloin until the loin is completely covered.
8-9 slices should cover it with no problem.
3. Place pork on a lightly greased baking pan and add to the preheated oven. Cook for 20
minutes or until internal temperature is 155 degrees.
4. During the cooking time, be sure to baste the tenderloin with the pan drippings one-two
times. During the last 2 minutes or so of cooking change the settings to broil to crisp the
bacon.
5. Remove from the oven and cover with aluminum foil and let rest for 5 minutes.
Bacon Wrapped Pork Tenderloin
(12 servings)

380.84 32.59g 14.04g 16.05g
Ingredients
Preparation
4 large eggs
3/4 cup almond milk
1/4 cup melted butter
2 tsp. vanilla extract
2 1/2 cups almond flour
1/3 cup swerve powdered sweetener
2 tsp. baking powder
1 Tbsp. pumpkin pie spice
1/2 cup pumpkin puree
¼ teaspoon salt
coconut oil for griddle
1. Put all the ingredients, except the coconut
oil, into a high-powered blender and blend
until mixed through. Choose the batter setting
if your blender has one.
2. Allow the pancake batter to rest while you heat the griddle to 300 degrees. Once
heated, melt about a tbsp of coconut oil on the griddle.
3. Pour ¼ cup of batter onto the griddle for each pancake. Once the pancake has
bubbles popping on top and cooked over ½ way through, flip it over and continue to
cook until golden brown on both sides.
4. Add more coconut oil to the griddle as needed until all the pancake batter is gone.
This recipe makes between 15-20 pancakes. Two pancakes are a serving.
5. Top with your favorite low carb syrup, and enjoy!
Pumpkin Blender Pancakes
(10 servings)

461.72 29.77g 29.22g 7.59g
Ingredients
Preparation
1 1/2 lb thin sliced chicken cutlets
1 1/2 tsp. fine salt
1/3 cup coconut flour
1 tsp. ground cumin
1 tsp. orange zest
1 tsp. dried oregano
1 tsp. black pepper
2 large eggs
Splash of cooking wine
1 1/2 cups pork panko
1/2 cup coconut oil, for frying
For the sauce:
1 tsp. ghee
4 cloves garlic, sliced
1/4 cup coconut butter
1/4 cup capers, drained
2 tsp. lemon zest
1/4 cup cooking wine
2 tsp. dried parsley
1/2 cup bone broth
Pinch of salt
1. Heat a large cast iron skillet over medium heat. Add the
coconut oil and let it warm up while you prep the chicken.
2. Pat your chicken dry. Sprinkle with salt and set aside. In
a shallow bowl combine the coconut flour, baking powder,
and dried seasonings, whisk to blend. In a second shallow
bowl whisk together, the eggs and a splash of cooking wine.
In a third shallow bowl put the pork panko.
3. One piece at a time, dredge the chicken in the coconut flour, then the egg, and lastly the pork panko
before adding it to the hot oil. Only fry 2-3 pieces at a time so you don’t crowd the skillet. Fry for 4
minutes each side then transfer the chicken to a wire rack while you fry up the rest.
4. Clean the skillet. Put it back on the heat. Melt the ghee and when its warm tilt the skillet so the ghee
pools to one side, add the garlic to the pool of ghee and fry here for 3 minutes or until golden brown.
Spoon out and set aside.
5. Put the coconut butter in the skillet and let it melt, and then stir slowly as it begins to brown. Once
it’s an even light brown, add in the capers and lemon zest, stir well. Add in the wine, it will temporarily
separate the coconut butter, making it look clumpy, just keep stirring the mix as it darkens to a deep
brown.
6. Stir in the parsley and the bone broth, and as you stir in the broth, the mix will smooth out again.
Once it’s well combined, let it simmer for 2-3 minutes to reduce until stirring with a wooden spoon
leaves streaks in the sauce. Taste, add salt if needed. Remove from the heat. Seve over chicken cutlets.
Chicken Piccata
(8 servings)

201.47 18.93g 2.95g 7.71g
Ingredients
Preparation
3-4 Belgian endives, washed & dried
1 small head purple radicchio, shredded
1/2 cup walnut pieces, chopped
For the dressing:
1/3 cup olive oil
1 Tbsp. Dijon mustard
2 Tbsp. apple cider vinegar
1 tsp. ground cinnamon
salt and pepper, to taste
1. Slice endive lengthwise, remove core & cut
crosswise, about 1/2 inch thick. Place in a low and
wide salad bowl. Core the radicchio & slice into 1/2”
wide ribbons. Add to the endive and toss lightly with
your hands.
2. Heat a medium frypan over medium heat. Add
walnuts & cook about 5 minutes, or until fragrant and
just starting to brown at the edges. Remove from
heat and toss over the salad.
3. Whisk together the vinegar, pumpkin spice syrup, mustard, salt, and pepper together in a
small bowl. Whisk in the oils. Taste and adjust seasonings if necessary.
4. Serve immediately with the dressing on the side.
Crunchy Autumn Spice Salad
(8 servings)

489.2 28.93g 51.2g 4.47g
Ingredients
Preparation
5 boneless loin chops, 1 1/2- 2 inch thick
1 1/2 cup mushrooms, sliced
1 1/2 tsp. salt
1 tsp. pepper
2 Tbsp. olive oil, divided
1 yellow onion, thinly sliced
2 Tbsp. ghee
1/2 tsp. xanthan gum
2 cups chicken broth
3 Tbsp. canned coconut milk
fresh parsley for garnish
1. Preheat oven to 350 degrees. Heat a cast iron skillet
over medium-high heat. Bring pork chops to room temp
by allowing them to sit out for 15 minutes.
2. Tenderize each pork chop by piercing each side of the
pork chops multiple times with a fork. Make sure the
pierce marks are distributed evenly among each side.
Season the pork chops on both side generously with salt
and pepper.
3. Add the olive oil to the cast iron and sear the chops for 3 to 4 minutes per side over
high heat. Transfer the cast iron skillet to the preheated oven. Cook until the pork reaches
an internal temperature of 145 degrees, about 15 minutes.
4. Remove the cast iron from the oven and place on the stove. Carefully remove the pork
chops to a large plate and set to the side. Add in 1 tablespoon olive oil, minced garlic,
onion, and mushrooms and saute for 5-6 minutes or until mushrooms and onions are
soft. Add in the ghee and any additional salt/pepper if desired. Pour in the chicken broth
and coconut milk and bring to a simmer.
5. Add in the xanthan gum and whisk until the sauce becomes thicker. Return the
cooked pork chops to the gravy and allow to cook together another 2 minutes or so on
low heat. Enjoy!
Smothered Pork Chops
(3 servings)

379.68 30.29g 16.76g 12.79g
Ingredients
Preparation
1/4 red onion, thinly sliced
3 oz. asparagus
1/2 Tbsp. olive oil
2 oz. smoked salmon
1/4 cup cream cheese
3 oz bell pepper, sliced
1. Trim the hard ends of the
asparagus before cutting it into
1 inch lengthwise slices.
2. Add the olive oil to a skillet over medium-high heat. Once warmed, add in the
onion and sliced bell peppers for about 3 minutes to let them soften. Then, add the
asparagus and cook for 3 more minutes which is when it should start to turn bright
green.
3. While the vegetables are cooking, chop up the smoked salmon. Once the
vegetables are done, mix in the salmon and cream cheese. Once everything is mixed
together, plate and enjoy.
Smoked Salmon & Creamy Vegetable Skillet
(1 serving)

276.07 25.24g 4.35g 11.03g
Ingredients
Preparation
For the dressing:
2 oz. olive oil
2 Tbsp. red wine vinegar
1-2 Tbsp. Lakanto syrup
1 Tbsp. shallot, minced
1/4 tsp. kosher salt
For the salad:
7 oz. baby spinach
7 oz. strawberries, sliced
3 Tbsp. basil leaves ribonned
2 oz. toasted pecans, chopped
1 oz. feta or goat cheese
1. Combine all the ingredients for the dressing in a small
bowl. Set aside.
2. Toss together in a salad or mixing bowl the baby
spinach, strawberries, pecans and goat cheese. Top with
the dressing right before serving.
Strawberry Spinach Salad
(4 servings)

270.34 23.64g 8.65g 10g
Ingredients
Preparation
2 cups almond flour
1-1/2 tsp. baking powder
1/2 tsp. sea salt
1 tsp. cinnamon
dash nutmeg
1/2 tsp. monkfruit sweetener
3/4 cup pumpkin puree
1/3 cup almond milk
1/3 cup butter, melted
3 eggs
1 cup cranberries
1. Preheat oven to 375 degrees. Line a muffin tray
with liners.
2. In a medium mixing bowl, use a fork or whisk
to combine almond flour, coconut flour, baking
powder if using, sea salt, cinnamon, nutmeg, and
monkfruit sweetener. Make sure all clumps of coconut flour are mixed up and the
mixture is well combined.
3. In the same bowl, add the pumpkin puree, almond milk, melted butter, and 3 eggs.
Stir to combine gently, making sure there are no dry pockets. Fold in cranberries.
4. Spoon into muffin cups, filling nearly full and smoothing out the top of the muffins
gently to prevent peaks from burning. Bake for 25 minutes, checking for doneness
(a toothpick inserted in a large center muffin should come out clean). Allow to cool
slightly in the pan, then remove.
5. Top with butter if desired. These muffins are best warm, so reheating in a toaster
oven the next day is recommended.
Pumpkin Cranberry Muffins
(8 servings)

562.36 21.91g 82.28g 5.6g
Ingredients
Preparation
3 lb. chicken breasts
1 yellow onion, diced
8 cups chicken broth
1 Tbsp. ghee
3 garlic cloves, minced
Salt and pepper to taste
Thyme for garnish
3/4 cup canned coconut milk
1/4 tsp. xanthan gum
1 1/2 cups almond flour
1/2 cup coconut flour
1 tsp. xanthan gum
1 Tbsp. ghee, melted
1 tsp. parsley
1/2 tsp. sea salt
1/2 cup coconut milk
1 large egg
1. Add a small skillet over medium/high heat. Place the ghee,
minced garlic and chopped onions in the skillet and cook
until the onions are translucent, around 3 minutes.
2. Transfer the chicken broth, raw chicken, salt/pepper,
cooked onions, and garlic to the slow cooker. Cook on low for
8 hours, or until the chicken is cooked through. Remove the
chicken pieces from the pot and allow to cool. Shred the chicken and then turn the heat up
to high.
3. While the soup is cooking, add the almond flour, coconut flour, parsley, baking powder,
xanthan gum and salt/pepper to a large bowl. Mix together. Once combined, add in the egg,
ghee and coconut milk. Mix until it becomes a dough like mixture. Use your hands to form
and pack the dough into 18 medium dumplings.
4. Add the coconut milk and dumplings to the slow cooker after the 8 hours is up, allowing
them to cook for 15 minutes, or until they’re cooked through.
3. Garnish with fresh thyme and enjoy!
Slow Cooker Chicken & Dumplings
(4 servings)

540.69 38.69g 39.27g 9.05g
Ingredients
Preparation
2 Tbsp. avocado oil
1 lb. turkey sausage
4 cloves garlic
1/2 large onio, diced
1 red bell pepper, chopped
1 cup cauliflower, cut in very small florets
1 Tbsp. fresh rosemary
1 tbsp. fresh thyme
10 large eggs
1/2 cup coconut cream
1 1/4 tsp. sea salt
1.Preheat the oven to 350 degrees.
2. Heat a tablespoon of avocado oil in a skillet over medium-high heat. Add the garlic
and saute for about 30 seconds, until fragrant.
3. Add the turkey sausage and cook until browned. Transfer the meat to a large bowl
and set aside.
4. Add another tablespoon of oil to the skillet. Add the onion and cook until browned
and almost starting to caramelize, about 10 to 15 minutes. Add the red peppers,
cauliflower, rosemary and thyme. Stir fry for about 10 minutes, until the veggies
are soft and onions are caramelized. Stir the veggies into the bowl with the meat.
Transfer the mixture into an 8x8 inch glass casserole dish.
5. Reusing the same bowl, whisk together the eggs, coconut cream, and sea salt.
Pour the egg mixture over the meat and veggies.
6. Bake for 45 to 55 minutes, until the eggs are set.
Turkey Sausage Breakfast Casserole
(4 servings)

400.72 29.92g 22.62g 11.2g
Ingredients
Preparation
4 cups kale, chopped
2 cups brussels sprouts, shredded
2 yellow onions, thinly sliced
3 Tbsp coconut oil
1 lb. chicken breasts, pounded to 1/2”
thickness
7 slices bacon, diced
Dressing:
1/4 cup bacon fat
3 Tbsp. raw apple cider vinegar
1 Tbsp. stevia
1 Tbsp. mustard
1/4 tsp. sea salt
1. Heat a large skillet over med-low heat and add 3 Tbsp coconut
oil. Add sliced onions and stir to coat, sprinkle with a bit of sea
salt. Cook, periodically stirring, for 25-30 minutes, lowering heat as
needed to avoid burning. The onions are done when they are a deep
golden brown color and very fragrant.
2. Heat a drizzle of olive oil in a skillet over medium heat. Sprinkle
chicken breast on both sides with sea salt and pepper, then cook
4-5 mins on each side or until juices run clear and inside is no longer
pink. Set aside covered in aluminum foil.
3. Set heat to medium and add bacon pieces. Cook, stirring occasionally, until crisp, then remove with
slotted spoon to drain on paper towel. Reserve all the bacon fat.
4. Add 1/4 cup hot bacon fat back to the skillet over medium low heat. Whisk in all the remaining
dressing ingredients, plus half of the cooked bacon crumbles and cook 1-2 more minutes, until hot and
bubbly.
5. First, massage the kale. Place it in a large bowl and drizzle with the 1 1/2 tbsp olive oil and sprinkle
with sea salt. Knead the kale with your hands as if kneading bread dough for about 2-3 mins or until
desired texture is achieved.
6. Transfer kale to a serving bowl and toss with the shredded brussels sprouts. Slice the chicken or cut
into bite size pieces and place on top of the greens. Top with caramelized onions, second half of the
bacon, and the hot dressing, toss to coat and combine.
Kale Salad with Chicken
(6 servings)

161.27 13.64g 3.78g 8.44g
Ingredients
Preparation
15 oz. pumpkin puree
1 tsp. Lakanto liquid monk fruit sweetener
1 tsp. cinnamon
¼ tsp. ginger
⅛ tsp. cloves
4 large egg yolks
¾ cup coconut cream
1. Preheat oven to 350 degrees.
2. Combine pumpkin, sweetener, cinnamon, ginger, and cloves in large bowl. Beat in
egg yolks until incorporated.
3. Slowly stir in the coconut cream. Pour mixture into individual ramekins.
4. Bake at 350 degrees for 30-40 minutes or until set. Allow to cool on a wire rack and
store in the refrigerator.
Pumpkin Custard
(6 servings)

400.53 32.4g 15.01g 13.73g
Ingredients
Preparation
12 oz. polish sausage, sliced
1 small head of cabbage, roughly chopped
2 medium carrots, thickly sliced
1/2 large red onion, thickly sliced
4 Tbsp. butter
1/2 - 1 tsp. dried thyme
salt, to taste
1. Preheat grill to medium-high or preheat oven
to 450 degrees.
2. Lay out four double sheets of foil big enough to hold all the ingredients when it’s
wrapped into a packet, and spray foil with non-stick spray.
3. Divide the cabbage, carrots, and onions so one-fourth is on each set of foil sheets,
season the vegetables with salt and fresh-ground black pepper to taste and some
dried thyme and add about 1 tablespoon of butter. Add the slices of sausage on top of
the vegetables.
4. Wrap the inner packet first, then fold over the outer sheet of foil and tightly roll up
the ends.
5. Cook Autumn Tin Foil Dinners about 20-25 minutes on a grill that’s pre-heated to
medium high, or cook about 30-35 minutes if you’re using the oven. Turn once about
half-way through. Serve hot.
Autumn Tinfoil Dinner
(4 servings)

mealplan.week20.pdf

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