mealplan.week23.pdf

WEEK 23 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
southwest breakfast
frittata
roasted cauliflower
soup
candied pecans
air fryer whole
chicken
peppermint
chocolate cookies
cinnamon bun
breakfast doughnuts
winter salad almond roca
crispy chicken
thighs
chocolate peanut
butter bars
keto mug cake
air fryer salmon
patties
pumpkin butter
creamy chicken
cauliflower rice
casserole
lemon donuts
cauliflower breakfast
hash
asian meatballs
halibut with
spinach artichoke
risotto
waffle cereal
spinach egg muffins
chinese beef short
ribs
seafood chowder
paleo breakfast bowl
bacon roasted
brussels sprouts
vegetable curry
breakfast burrito
instant pot tom kha
gai
chinese chicken
& wild mushroom
stew

CALORIES FAT PROTEIN CARBOHYDRATES
408.66 25.32g 38.88g 4.84g
Southwest Breakfast Frittata
(4 servings)
Ingredients
Preparation
1 lb. ground beef
10 eggs
3 green bell peppers, diced
1- 4 oz. can diced green chilis
1/2 cup onion, diced
2 Tbsp. unsweetened nut milk
2 Tbsp. taco seasoning
1 Tbsp. avocado oil
1 tsp. onion powder
1 tsp. garlic powder
salt & pepper to taste
avocado, for garnish
1. Preheat oven to 375 degrees. Add avocado oil to a cast iron skillet warmed on
medium heat.
2. While this is heating, crack eggs in to a mixing bowl and add onion powder, garlic
powder, almond milk and salt and pepper. Whisk together.
3. Add onion and diced bell peppers, sautéing until veggies begin to just soften.
4. Add ground beef and taco seasoning to pan and cook until no longer brown,
breaking into crumbles.
5. Remove skillet from heat and mix in canned green chilis. Spray the sides of the
skillet with avocado oil spray. Add in your whisked eggs and use a fork to distribute
evenly through the pan.
6. Place skillet in the oven and bake for 14-17 minutes until eggs are set

228.74 16.01g 11.96g 16.33g
Ingredients
Preparation
4 eggs, whisked
1 tsp. cinnamon
5 Tbsp. almond butter
1/2 tsp, baking soda
1/2 cup stevia
pinch sea salt
3/4 cup coconut flour
1 cup almond flour
3.2 oz. vanilla protein powder
2 tsp. stevia
1/2 cup almond milk
6 Tbsp. coconut butter
2/3 cup stevia
1. Preheat the oven to 350 degrees. Grease a 12 count doughnut pan or muffin pan with
butter and set aside.
2. In a large mixing bowl, add the almond flour, coconut flour, baking soda, 1/2 cup of stevia,
and cinnamon and mix well.
3. In a small bowl, whisk 1/2 cup of the milk and eggs together. In a separate bowl, melt 3
tablespoons of the almond butter with 1-2 tablespoons of stevia and combine both into the
dry mixture. Mix until a very thick batter is formed.
4. Transfer to greased doughnut pan and bake for 25-30 minutes, or until cooked through.
Remove from oven and let sit for 5 minutes before transferring to a cooling rack. Once
cooled, frost.
To make the frosting:
1. Combine the protein powder, 1-2 tablespoon of stevia, 1-2 tablespoons of almond butter
butter, and milk 1 tablespoon at a time to thin out the batter. Spread over each doughnut.
Cinnamon Bun Breakfast Doughnuts
(12 servings)

281.75 22.6g 8.6g 15.89g
Ingredients
Preparation
1 Tbsp. butter, melted
1 egg, beaten
1 Tbsp. cocoa powder
1/2 tsp. baking powder
1 Tbsp. coconut flour
1/2 oz. dark chocolate, 70% - 85%
.1 oz. stevia (2 packets)
1. In a coffee mug, melt the butter in the microwave for 10 seconds. Add the coconut
flour, stevia, cocoa powder, baking powder, and beaten egg.
2. Mix well. Microwave on high for 60 seconds, being sure not to overcook.
Keto Mug Cake
(1 serving)

339.09 22.53g 25.41g 8.14g
Ingredients
Preparation
1 Tbsp. ghee
1 smoked sausage link, sliced
1 1/2 cups cauliflower florets, chopped
1/2 red bell pepper, diced
3 green onions, sliced
1/2 tsp. salt + pepper
handful of spinach, chopped
2 eggs
1 Tbsp. parsley, chopped
1. Heat a small 8″ cast iron skillet over medium heat. Add in the ghee and sliced
sausage. Cook, stirring occasionally for 3-5 minutes, until the sausage is crispy.
Remove from the heat and drain on a paper towel.
2. In the same cooking fat, add the cauliflower, bell pepper, green onions, salt +
pepper. Cook for 8-10 minutes, stirring occasionally until the veggies are soft. Add in
the spinach and cook for another minute until wilted.
3. Turn the heat to low. Use your spoon to make 2 wells for the eggs. Crack in the 2
eggs, season them with salt and pepper, then cover with a lid. Cook until the whites
are set and the yellows are still soft, about 3-5 minutes.
4. Serve warm, topped with chopped fresh herbs and the crispy sausage on top.
Cauliflower Breakfast Hash
(1 serving)

439.15 34.27g 28.97g 3.69g
Ingredients
Preparation
10 eggs
1/2 cup almond milk
1 tsp. salt
1 tsp. pepper
1 1/2 cups spinach, chopped
1. Preheat your oven to 350 degrees. Place your
silicone muffin pan on a rimmed baking sheet.
2. Mix together the eggs, almond milk, salt +
pepper. Divide the chopped spinach among all the
muffin cups. Then pour over the egg mixture. You want a little room left at the top
since the muffin cups expand while baking.
3. Bake for 15-20 minutes, until the tops are set. Remove from the oven and let cool
completely before removing from pan.
Spinach Egg Muffins
(2 servings)

480.42 37.79g 24.09g 14.8g
Ingredients
Preparation
1/4 cup egg whites
2 eggs
1 Tbsp. olive oil
1/2 cup cauliflower florets
1/4 cup red pepper, diced
1/2 cup kale
1/2 avocado, sliced
1 breakfast sausage
1. Heat the olive oil in a skillet over medium high
heat. Add the cauliflower, kale and red peppers to
the pan and saute until tender. Season with salt and
pepper. Place in serving bowl.
2. Using the oil leftover from sauteing the vegetables, scramble the eggs and egg
whites to desired doneness. Plate in the bowl next to the vegetables.
3. Sear the sausage on all sides until fully cooked/heated and crispy. Slice and add to
the top of the breakfast bowl.
4. Top the whole bowl off with sliced avocado.
Paleo Breakfast Bowl
(1 serving)

353.43 28.34g 14.56g 12.4g
Breakfast Burrito
(2 servings)
Ingredients
Preparation
2 eggs
salt and pepper, to taste
2 tsp. butter
2 Tbsp. mayonnaise
1 cup romaine lettuc, chopped
1 roma tomato, sliced
4 cooked bacon strips
1/2 avocado, sliced
1. Whisk the eggs well with the salt and pepper. Melt half the butter in non-stick pan
over a medium heat.
2. Pour in half the egg mixture. Immediately tilt the pan back and forth to ensure the
egg covers the entire base. Cover the pan and let the cook for about a minute. When
you are able to move the entire crepe when shaking the pan back and forth, carefully
flip it over with a spatula.
3. When it’s fully cooked, transfer to a paper towel to remove excess oiliness. Repeat
with the other half of the egg mix.
4. Spread the mayonaisse on the crepe. Add the lettuce, tomato, bacon and avocado.
Season with salt and pepper. Roll and enjoy!

287.11 20.19g 9.77g 19.64g
Ingredients
Preparation
1 head cauliflower, florets chopped
1 yellow onion, diced
5 cloves garlic
2 Tbsp. olive oil
kosher salt + pepper
4 cups chicken stock
1/2 cup heavy cream
finely chopped chives, for garnish
1. Preheat your oven to 425 degrees. Line a rimmed baking sheet with parchment paper.
2. Spread the cauliflower florets, chopped onion and cloves of garlic in an even layer on the
rimmed baking sheet. Drizzle with olive oil, and season with kosher salt + black pepper.
3. Roast for about 45 minutes, until the cauliflower + onion is golden brown and caramelized.
4. Transfer the roasted veggies to your high speed blender, along with 2 cups of bone broth.
Blend over medium high speed until smooth, about 60-90 seconds.
5. Pour the pureed cauliflower into your soup pot, over medium heat. Add in the heavy cream,
then thin to your desired consistency with bone broth. Allow warm through.
6. Serve with chopped chives on top.
Roasted Cauliflower Soup
(4 servings)

218.55 18.3g 5.69g 12.69g
Ingredients
Preparation
5-6 cups kale stems removed, chopped
1/3 cup arugula
1/4 cup red cabbage, shredded
4 grape tomatoes, halved
2 Tbsp. toasted pecans
1 Tbsp. sliced almonds
1 1/2 Tbsp. pomegranate seeds
Dressing:
3 Tbsp. avocado oil
2 Tbsp. apple cider vinegar
1 Tbsp. tahini
salt, to taste
pepper, to taste
Make the dressing:
1. Add the dressing ingredients to a bowl or a jar.
Whisk or shake until combined. Taste and adjust
seasonings.
Make the salad:
1. Remove and discard the hearty stems and tear or chop the kale leaves into thin
piece and place in a large bowl. Drizzle with oil & a pinch of salt and use your hands to
massage until the leaves start to soften and wilt.
2. Add the remaining salad ingredients to the bowl. Drizzle with dressing, black
pepper and toss lightly to coat.
Winter Salad
(4 servings)

339.69 24.44g 21.98g 12.83g
Ingredients
Preparation
2 oz. cooked salmon, flaked
2 eggs, whisked
2/3 cup almond flour
1/4 cup onion, diced
2 cloves garlic, minced
1/3 cup parsley, finely chopped
1 pinch salt
1/8 tsp. black pepper
1/4 tsp. paprika
2 tsp. nutritional yeast
1. Combine flaked salmon with salt, pepper, paprika, eggs, flour, chopped parsley,
diced onion, and minced garlic.
2. Mix until well combined. Spray air fryer basked with avocado oil spray or line with
parchment paper cut to size to avoid sticking.
3. With 1/3 measuring cup, scoop out the salmon mixture. Form the salmon mixture
into a ball and place on in the air fryer basket, an inch apart.
4. After all the salmon has been scooped, firmly press on each ball to create an even
salmon patty. Repeat the process until all patties have been created.
5. Close air fryer and cook at 385 degrees for 13-15 minutes (or until desired crispness),
flipping and spraying halfway through.
Air Fryer Salmon Patties
(2 servings)

483.21 38.06g 31.09g 5.24g
Asian Meatballs
(4 servings)
Ingredients
Preparation
2 Tbsp. avocado oil
1 1/2 cabbages, thinly sliced
1/2 lb. daikon radish peeled, cut in
halfmoons
1 1/2 lb. ground beef
¼ cup coconut aminos
1 Tbsp. lemon juice
1 tsp. stevia
1 tsp. ground ginger
1/2 tsp. baking soda sifted
1/2 tsp. sea salt
1. Preheat the oven to 425 degrees. Prepare 2 sheet pans:
Line 1 large sheet pan with parchment paper. Have a
second sheet pan ready without parchment paper.
2. In a small bowl, mix together coconut flour, baking
soda and sea salt.
3. Combine the beef, coconut aminos, lemon juice, stevia, ginger, garlic and coconut
flour mixture. Stir them together well. Do not over mix.
4. Add the cabbages and radishes in two separate piles to the center of the unlined
pan, and pour over all the 2 tablespoons avocado oil. Toss each with tongs to coat.
Spread out each pile somewhat so the pan is covered with a layer of veggies.
5. Shape meatballs with your hands, or use a small scoop, forming each into about
1-1/2” balls. Line up balls on the parchment-lined baking sheet.
6. Bake vegetables for 15 to 20 minutes or until slightly tinged with brown. After 10
minutes, add meatballs to oven. Bake meatballs 10 minutes.
7. Serve veggies in bowls topped with meatballs.

555.5 42.53g 41.6g 1.91g
Ingredients
Preparation
4-4.5 lb. beef short ribs cut in 4”- 6” lengths
1 cup bone broth
2/3 cup coconut amino acids
20 drops liquid stevia
2 Tbsp. toasted sesame oil
1/4 cup fresh ginger, grated
2 tsp. Chinese five spice
1. Place short ribs into crock pot. Top with all
remaining ingredients. Cook on low for 8-10 hours.
Serve with a side of cauliflower rice or puree.
Chinese Short Ribs
(8 servings)

438.69 30.19g 22.99g 23.34g
Ingredients
Preparation
1 lb. brussels sprouts
3 cloves garlic
2 Tbsp. black pepper
2 Tbsp. coconut aminos
4 slices bacon, cooked & crumbled
1 Tbsp. of bacon fat
1 Tbsp. sesame oil
1. Preheat the oven to 400 degrees. Wash and trim the
ends off of the brussels sprouts.
2. Put brussels sprouts in a food processor with a slicer attachment. Shred the sprouts into a
thin slices.
3. Place on a roasting pan or sheet. Drizzle with bacon fat and coconut aminos. Season with
pepper, garlic & bacon crumbles.
4. Roast in the oven for 35 minutes. Every 10 minutes remove from the oven and toss to
evenly roast the shreds.
5. After 35 minutes, remove from oven and put into bowl. Drizzle with sesame oil and serve
hot.
Bacon Roasted Brussels Sprouts
(2 servings)

351.19 20.02g 35.91g 7.87g
Ingredients
Preparation
5 cups water
3 lb. chicken thighs, boneless and skinless
4 cups veggies zucchini, mushrooms and
celery preferred, sliced
15 oz. full fat coconut milk
3 green onions, sliced
juice of one lime
1 Tbsp. fish sauce
3 Tbsp. fresh ginger, grated
1 Tbsp. + 1 tsp. sea salt brand
5 drops liquid stevia
one stalk fresh lemongrass
¼ cup cilantro
1.Add to Instant Pot insert: water, chicken,
veggies, fresh lemongrass and sea salt.
2. Put on lid. Shut steam valve. Choose “Stew”
button, then decrease time to 15 minutes. When
timer goes off, allow steam to release naturally
for 45 minutes (if you have the time); otherwise,
carefully do a quick release. (Press “Cancel”
button. A dish towel or hot pad can be helpful to
carefully open steam valve.)
3. Use tongs to remove thighs to cutting board. Cut into bite-size pieces and return
to pot. Add coconut milk, green onions, lime juice, fresh ginger, coconut aminos, fish
sauce, stevia to the pot. Stir well, serve, and garnish with fresh cilantro.
Instant Pot Tom Kha Gai
(8 servings)

420.68 30.66g 35.01g 0.22g
Ingredients
Preparation
1 5 lb. whole chicken, giblets re-
moved
2 Tbsp. avocado oil
1 Tbsp. salt
1 tsp. black pepper
1 tsp. paprika
1/2 tsp. dried basil
1/2 tsp. dried oregano
1/2 tsp. dried thyme
1. Combine all of the seasonings with the oil to make a paste
and spread it all over the chicken.
2. Spray the air fryer basket with cooking spray. Place the
chicken in the basket breast side down and cook at 360
degrees for 50 minutes. Flip the chicken to breast side up and cook for an additional 10
minutes.
3. Check to make sure the breast meat has an internal temperature of 165 degrees. Carve and
serve.
Air Fryer Whole Chicken
(12 servings)

473.05 44.56g 10.66g 10.65g
Ingredients
Preparation
8 large bone in, skin on chicken thighs
2 Tbsp. baking powder
1/2 Tbsp. salt
1 tsp. smoked paprika
1/2 tsp. oregano
1/2 tsp. onion powder
1. Preheat the oven to 250 degrees. Line a rimmed baking sheet with foil and spray a
wire rack with cooking spray. lay out the chicken thighs on the wire rack skin side up
and place inside the baking sheet. Dry the chicken thoroughly with paper towels.
2. Place the chicken in a bag or a bowl with a lid and toss the chicken in the baking
powder and spices and then put the chicken back on the rack.
3. Bake the chicken in the center of the oven for 30 minutes. Increase the heat of the
oven to 425 degrees and move the oven rack up one spot then bake for an additional
25-30 minutes or until brown and crispy. Chicken is cooked through when an internal
temperature of 165 degrees is reached.
Crispy Chicken Thighs
(1 serving)

263.53 13.68g 23.5g 13.08g
Ingredients
Preparation
(3) 6 oz. chicken breasts
1 Tbsp. olive oil
1 onion, diced
8 oz. mushrooms, sliced
1 tsp. salt
1 tsp. pepper
3 cups chopped kale
3 cups chicken stock
1 cup raw cashews, soaked overnight
2 Tbsp. nutritional yeast
3 tsp. salt
(3) 12 oz. bags frozen cauliflower rice
1/3 cup pork rind panko (optional)
1. Preheat your oven to 425 degrees. Line a rimmed baking
sheet with parchment paper. Set in the wire baking rack.
Place the chicken breasts on the wire rack, season with
salt and pepper. Roast for 25 minutes. Remove from the
oven, and chop into bite size pieces. Reduce the oven to 350
degrees.
2. While the chicken is roasting, heat your cast iron skillet
over medium heat. Add the olive oil, onion and mushrooms.
Season with 1 teaspoon salt + pepper. Saute, stirring
occasionally, until caramelized and golden brown. About 10 minutes.
3. Add in the garlic, and cook for 30 seconds until fragrant. Then add in the kale, and sautee
until soft, about 5 minutes.
4. To make the sauce, combine the chicken stock, soaked cashews, nutritional yeast and salt
in a blender. Blend on high for 60 seconds until completely smooth.
5. When the kale is soft, stir in the frozen cauliflower rice and chopped chicken. Stir until
completely combined. The cauliflower rice will still be frozen. The oven will do all the cooking
of it! Pour the sauce all over the top of the casserole. Use a spatula to gently nudge it to be
completely absorbed. Top the casserole with crushed pork rind panko.
6. Bake in the 350 degree oven for 20-25 minutes, until bubbling and golden brown. Remove
from the oven and let rest for 5-10 minutes. Serve warm.
Creamy Chicken Cauliflower Rice Casserole
(8 servings)

445.51 24.26g 40.75g 17.85g
Ingredients
Preparation
2 cups grape tomatoes, whole
1 Tbsp. olive oil
1 tsp. salt
3 Tbsp. ghee
1 shallot, finely chopped
1 cup chopped artichoke hearts
1 cup frozen spinach
(2) 12-ounce bags frozen cauliflower rice
1/2 cup bone broth
1/2 cup cashew cream
kosher salt + pepper to taste
4- 6 oz. halibut filets, skin on or off
1. Preheat your oven to 425 degrees. Line a rimmed baking sheet
with parchment paper. Toss the tomatoes in olive oil. Spread in an
even layer. Season with salt. Roast the tomatoes for 20-25 minutes,
until blistered. No need to turn the tomatoes while roasting.
2. Heat a large skillet over medium heat. Add one tablespoon of
ghee, shallots, chopped artichoke hearts and spinach. Season
with salt + pepper. Saute until thawed and starting to caramelize,
stirring occasionally. About 10 minutes. Add in the frozen cauliflower rice.
3. Continue cooking until all the moisture is cooked off, another 8-10 minutes. Make a well in the
middle, add in another teaspoon of ghee and the minced garlic. Saute for 30 seconds until fragrant,
then stir the garlic into the mixture.
4. Pour over the bone broth and cashew cream. Cook until the liquid is absorbed and the risotto is
thick and creamy, about 3 minutes. Season with salt and pepper to taste. Lower the heat to low to keep
it warm while you make the halibut.
5. Heat your cast iron skillet over medium heat. Pat the halibut completely dry. Season both sides with
salt.
6. When your skillet is warm and starting to smoke, add in the ghee, let the ghee heat up for 30
seconds. Add in the halibut (skin side DOWN if it has skin). Let the halibut cook without moving. Flip,
and cook another minute.
7. On a plate, assemble the spinach artichoke cauliflower rice risotto on the bottom. Top with blistered
tomatoes. Then place the halibut on top of the tomatoes (skin side UP if it has skin). Serve warm.
Halibut with Spinach Artichoke Risotto
(4 servings)

511.73 21.15g 62.02g 18.5g
Ingredients
Preparation
1 Tbsp. ghee
1/2 cup onion, finely chopped
1 large bulb fennel, sliced
2 cups carrots, sliced
32 oz. clam juice
1 cup water
1 tsp. salt
1/4 tsp. ground pepper
1/8 tsp. thyme
1 lb. cod fillet, cut into chunks
1 lb. shrimp, peeled & deveined
1/2 cup coocnut cream
1/4 cup fresh parsley, chopped
1. Melt ghee in a large saucepan over medium-
low heat. Add onion and fennel; cook, stirring
occasionally until tender, about 10 minutes.
2. Add carrots, clam juice, water, salt, pepper and
thyme. Bring to boil; reduce heat, cover and simmer
until carrots are just tender, 10 minutes.
3. Add cod and shrimp; simmer, covered, until opaque, 5 minutes.
4. Gently stir in cream and heat through (do not boil). Sprinkle with parsley.
Seafood Chowder
(3 servings)

441 35.58g 13.76g 24.76g
Ingredients
Preparation
1 onion, finely chopped
1/2 lb. extra firm tofu, cubed
1 Tbsp. curry powder medium
1 tsp. garam masala
1 tsp. ground cumin
1/4 tsp. ground turmeric
1 zucchini, diced
2 cups cauliflower florets
1/4 tsp. chili powder
1/2 tsp. salt
14 oz. tomatoes, chopped
13.5 ounces coconut milk t
2 cups cauliflower florets
2 handfuls spinach
fresh cilantro
1. Heat a tablespoon of oil in a large frying pan.
Add the onion to the pan, let cook for a few
minutes until softened. Add minced garlic and
zucchini. Stir and let cook until the zucchini is
browning and soft.
2. Cut the tofu into cubes or tear apart with your
hands and add. Cook for a couple of minutes. Add all the spices and salt and cook for
30 seconds until fragrant.
3. Add the chopped tomatoes, coconut milk and cauliflower. Leave to simmer for 15-
20 minutes until the sauce has thickened and the cauliflower is cooked.
4. Add the spinach and leave to wilt. Use cilantro to garnish.
Vegetable Curry
(3 servings)

559.97 54.17g 13.18g 6.35g
Ingredients
Preparation
2 lbs. chicken thighs
4 cups crimini mushrooms, sliced
1 2/3 cups bone broth
1 cup oyster mushrooms
3/4 cup dried shitake mushrooms
1/2 cup green onions, thinly sliced
1/4 cup ghee
2 Tbsp. fresh ginger, grated
1 tsp. apple cider vinegar
½ tsp. sea salt
1 tsp. stevia
1. Preheat the oven to 375 degrees. Place the dried mushrooms into a small
pot. Add 1-½ cups water. Simmer 15 to 20 minutes, covered. Watch them to
prevent the liquid from evaporating during the last few minutes of cooking.
Pour the mushrooms into a colander and rinse them well. When they are cool
enough to handle, slice them and set aside.
2. Meanwhile place 2 tablespoons ghee in a large cast iron skillet or Dutch oven, over medium heat.
Add the chicken legs, rolling them over in the fat to coat. Turn off the flame. Salt and pepper them to
taste and roll them over again so they are well coated in fat, salt and pepper.
3. Place the pan in the preheated oven and roast the chicken until the chicken is cooked through,
about 60 minutes, until juices run clear when meat is poked deeply with a knife.
4. While the chicken bakes, in a second medium size cast iron skillet or Dutch oven, melt the
remaining 2 tablespoons fat. Add the rehydrated sliced mushrooms, fresh mushrooms, ginger, garlic
and ½ teaspoon sea salt. Sauté 5 minutes. Then cover. Simmer over low heat for 5 additional minutes.
5. Add bone broth, coconut aminos, stevia and apple cider vinegar to sautéed mushrooms. Stir to mix.
Replace the lid and simmer over low heat for 35 minutes, stirring every 10 minutes or so. After the
cooking time has elapsed, spoon out about half the sauté mixture into a bowl. Allow it to cool slightly,
while you keep the remainder warm in the covered pan. When it’s cooled to warm or medium-hot,
place the mushrooms in your blender and purée on medium speed until smooth, about 50 seconds.
Stir purée back into the sauté. Keep warm until the chicken is cooked through. Serve the roasted
chicken on top of cauliflowe rice .
Chinese Chicken & Wild Mushroom Stew
(8 servings)

173.57 17.87g 2.61g 9.94g
Ingredients
Preparation
2 1/2 cups pecan halves
3/4 cup stevia
1 tsp. cinnamon
1 tsp. salt
1 egg white, beaten until frothy
1.Preheat oven to 250 degrees.
2. Line a 9x13 sheet pan with parchment paper or a silicone
baking mat.
3. In a mixing bowl, mix together the pecan halves and the
egg white.
4. In another large bowl, mix together the sweetener, cinnamon and salt. Add in the
pecan halves and the egg white and mix well to coat the pecans.
5. Lay the pecans out on the baking sheet in a single layer.
6. Bake in the oven for 1 hour, stirring every 15 minutes. The pecans will brown and get
crunchy.
Candied Pecans
(10 servings)

Almond Roca
(12 servings)
Ingredients
Preparation
1 cup butter
1/2 cup raw almonds, roughly chopped
1/2 cup monk fruit sweetener
1 cup chocolate chips
1. Line a small square pan or loaf pan with
parchment paper and spread out 1/4 cup of the
chopped almonds over the bottom. Set aside.
2. In a small saucepan, combine your butter and monkfruit sweetener. On low
heat, heat up until the butter has melted and the sweetener has dissolved. Stirring
regularly, once the mixture begins to bubble, add your candy thermometer into
the center of the mixture. Continue to stir every 30 seconds, until the thermometer
reaches 300 degrees (hard crack). Remove from the heat.
3. Continue stirring continuously to ensure the butter and sweetener do not separate.
Pour into the lined pan and let sit for 5 minutes.
4. After 5 minutes, top with your chocolate chips evenly over the top. Cover the pan
with tin foil and let sit for 5 minutes. After 5 minutes, remove the tin foil. Using a
rubber spatula, spread out the chocolate evenly over the toffee. Once spread, top
with remaining chopped almonds. Refrigerate for at least 2 hours, or overnight. Once
set, use a sharp knife and slice into pieces.
258.05 22.95g 2.24g 12.14g

30.21 .18g .64g 7.1g
Ingredients
Preparation
30 oz. pumpkin puree
2/3 cup golden monk fruit sweetener
1/4 cup Lakanto maple syrup
1/2 cup apple cider
2 tsp. vanilla extract
1 tsp. pure lemon juice
2-3 cinnamon sticks
1-2 tsp. pumpkin pie spice
pinch of fine sea salt
1. Add all the ingredients to a large pot or saucepan and stir well.
2. Bring mixture to a boil, then reduce heat to low or medium-low and simmer for 30-40
minutes, or until thickened (you want it to bubble but not too much). Stir frequently.
3. Add more sweetener or spices, to taste.
4. Once cooled completely, transfer to a large glass container and store in the refrigerator for
up to 2 weeks.
Pumpkin Butter
(16 servings)

148.42 10.29g 5.22g 11.55g
Ingredients
Preparation
1/3 cup unsalted butter, softened
3/4 cup granulated sugarless keto sweetener
3 large eggs
2 Tbsp. unsweetened almond milk
1/2 tsp. peppermint extract
1/2 cup cocoa powder
1/4 cup coconut flour
1/2 cup almond flour
1 tsp. baking powder
1/4 tsp. salt
1/3 cup powdered keto sweetener, for dusting
1. Preheat oven to 350 degrees. In a bowl, whip softened room temperature butter
with an electric beater. Then, slowly pour in sifted sweetener while whipping.
2. Beat in eggs to the mixture. Then mix in almond milk, vanilla, and peppermint
extract.
3. Sift the cocoa powder, almond flour, and coconut flour, and add to the bowl and
mix. Then, add in baking powder and salt and mix thoroughly.
4. Line a baking sheet with parchment and place heaps of the cookie dough evenly
spread apart. Shape the dough into a cookie shape.
5. Bake for 12-14 minutes or until firm and a toothpick inserted comes out clean.
Dust with sifted keto powdered sugar and enjoy!
Peppermint Chocolate Cookies
(12 servings)

353.83 31.18g 10.41g 13.31g
Ingredients
Preparation
Shortbread Layer:
1 1/2 cups superfine almond flour
3 Tbsp. coconut oil, melted
2 1/2 Tbsp. Lakanto maple syrup
1/8 tsp. salt
Peanut Butter Layer:
1/2 cup peanut butter
1/4 cup Lakanto maple syrup
Chocolate Layer:
1 1/2 cups Lily’s chocolate chips
1 Tbsp. coconut oil
MAKE THE SHORTBREAD
1. In a small bowl, use a fork to mix together the coconut flour, maple syrup, coconut oil,
vanilla and salt until combined and a thick dough forms.
2. Press the dough into a lined 9x5 loaf pan. Place the pan in the freezer while you make
peanut butter layer.
MAKE THE PEANUT BUTTER LAYER
1. Melt the maple syrup, coconut oil and peanut butter either in a pot over low heat or in
the microwave. Whisk together very well, until thick and glossy. Remove the shortbread
from the freezer and pour the peanut butter mixture evenly over the crust. Return the
pan back to the freezer.
MAKE THE CHOCOLATE LAYER
1. Melt the chocolate with the coconut oil either in a pot over low heat or in the
microwave.
ASSEMBLE AND CHILL
1. Once melted, let sit for several minutes, before pouring over the top of the peanut
butter layer. Spread the chocolate out evenly then place the pan in the fridge or freezer
until the chocolate has firmed up. Remove from pan and cut into bars. Store in fridge or
freezer.
Chocolate Peanut Butter Bars
(6 servings)

192.32 15.27g 5.53g 12.15g
Ingredients
Preparation
2 eggs, room temperature
1/4 cup unsweetened almond milk
2 Tbsp. coconut oil melted and cooled
1 Tbsp. lemon juice
2 tsp. lemon zest
2 Tbsp. Lakanto maple syrup
1 cup almond flour
1 1/4 tsp. baking powder
1/2 tsp. baking soda
1/8 tsp. fine salt
1 Tbsp. poppy seeds
Glaze:
¼ cup coconut butter, melted
2 Tbsp. Lakanto maple syrup
1 tsp. lemon juice
unsweetened almond milk, as needed
1. Preheat oven to 350 degrees. Lightly grease a 6
cavity silicone donut pan for regular-sized donuts (can also use a 12 count mini donut
pan or muffin tin) and set aside.
2. In a large bowl, whisk together the eggs, almond milk, coconut oil, lemon juice,
lemon zest, vanilla and sweetener, until smooth and combined. Add the baking
powder, baking soda, salt and poppyseeds, if using. Place a large fine mesh sieve over
the bowl and sift in the almond flour and coconut flour. Stir until combined.
3. Spoon the donut batter into the donut pan, filling 3/4 full. Bake the donuts for 6-8
minutes until a toothpick inserted into the dough comes out clean.
4. Meanwhile make the glaze. In a medium bowl, whisk all of the glaze ingredients
together, add a little bit of milk at a time until desired consistency. Dip each donut
into the glaze and place on a cooling rack to set.
Lemon Donuts
(8 servings)

209.28 15.05g 8.63g 12.61g
Ingredients
Preparation
3 eggs
2 Tbsp. almond butter
3 Tbsp. coconut sugar
2 Tbsp. unsweetened almond milk
1/8 tsp. apple cider vinegar
1 tsp. maple extract
1 cup almond flour
1 1/2 tsp. baking powder
1 tsp. ground cinnamon
1. In a large mixing bowl, beat the eggs then whisk in the almond butter, coconut
sugar, milk, apple cider and maple or vanilla extract.
2. Add the almond flour, coconut flour, baking powder and cinnamon. Mix until
smooth and just combined - do NOT overmix. Allow the batter to thicken up 3-5
minutes while you preheat the waffle maker. This allows the baking powder to
activate.
3. Preheat the waffle maker and spray generously with pure coconut oil spray. Spoon
in one or two 1 tablespoon-sized dollops in your waffle iron, making sure to leave
enough space between them. Close the lid and cook until waffle light turns green
(about 4-5 minutes depending on your waffle maker). Allow to sit for 15 seconds, then
transfer the crispy waffles onto a plate. Repeat with remaining batter.
4. Serve with your favorite toppings and sides: milk, melted butter, low carb syrup or
fresh berries
Waffle Cereal
(6 servings)

mealplan.week23.pdf

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