mealplan.week24.pdf

WEEK 24 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
chocolate chaffle sourdough bread
rosemary pine
nut muffins
stuffing with
sausage
cinnamon ice
cream
blackberry egg bake
spaghetti squash
fried rice
cauliflower bacon
popcorn
spicy honey lime
chicken thighs
chocolate chaffle
& chocolate ice
cream
bacon, basil & greens
egg roll ups
chile relleno casserole scallop scampi cookie dough
scrambled eggs with
smoked salmon
loaded cauliflower shakshuka tahini brownies
avocado coconut
smoothie
air fryer chicken
wings
ginger lime
salmon
lavender white hot
chocolate
spicy shrimp
omelette
rotisserie chicken
soup
no bean chili
cauliflower egg
“mcmuffin”
mini pizzas
berkshire pork
chops

CALORIES FAT PROTEIN CARBOHYDRATES
744.56 70.9g 16.69g 24.16g
Chocolate Chaffle
(1 serving)
Ingredients
Preparation
2 egg whites
1/4 cup cocoa powder
1/4 cup almond flour
1/4 cup butter, melted
2 tsp. psyllium husk powder
1/2 tsp. baking soda
1/8 tsp. sea salt
1. In small bowl, combine all the dry ingredients.
2. Add the wet ingredients. Stir together well.
3. Preheat a waffle iron. Add batter and cook until the waffle is done.
*This recipe should make 6 chaffles if using a mini waffle iron and 1 regular size waffle
in a regular waffle iron.

302.44 19.96g 18.17g 11.32g
Ingredients
Preparation
5 large eggs
1 Tbsp. butter, melted
3 Tbsp. coconut flour
1 tsp. grated fresh ginger
1/4 tsp. vanilla
1/3 tsp. fine sea salt
zest of 1/2 an orange
1 tsp. fresh rosemary, finely chopped
1/2 cup fresh blackberries
1. Preheat oven to 350 degrees and grease four ramekins.
2. Place all of the ingredients except the fresh rosemary and blackberries into a blender and
process about one or two minutes on high until the mixture is completely combined and
smooth.
3. Add the rosemary and pulse a few times until rosemary is just combined. Divide the egg
mixture between the four ramekins and add blackberries to each ramekin.
4. Place the filled ramekins on a baking sheet and bake for fifteen to twenty minutes until
the egg mixture puffs and is cooked through.
5. Cool on a rack a few minutes before indulging. Can be eaten in or popped out of the
ramekins. Enjoy!
Blackberry Egg Bake
(2 servings)

385.04 33.97g 15.7g 5.03g
Ingredients
Preparation
10 large eggs
1/2 cup nut milk
pinch of salt
dash of pepper
1 tsp. mustard
8 slices of bacon, cooked & chopped
1 cup chives, sliced
2 handfuls fresh, whole basil leaves
1 cup fresh arugula
1 ripe avocado, thinly sliced
3 Tbsp. mayo
1. Preheat the oven to 400 degrees and line a sheet pan with parchement. Lightly
spray with pan spray. Crack the eggs into the blender. Add in the salt, pepper, milk,
and mustard. Blend for 30 seconds. Pour the egg mixture onto your sheet pan.
2. Sprinkle the chives and bacon evenly over the egg mixture. Bake for 20 minutes or
until the edges are golden brown and the center is completely set. It shouldn’t jiggle
at all. Remove from the sheet pan and cool for 10 minutes.
3. Flip the omelet off of the paper onto a cutting board. Spread the mayo all over the
omelet. Arrange avocado slices, basil leaves and arugula in a vertical sections from
one side to the other, leaving about 2 inches on the right side.
4. Gently pick up the omelet from the side with 2 inches left clear and roll it over the
ingredients, creating a log. Slice into 2” pieces and serve.
Bacon, Basil & Greens Egg Roll Ups
(6 servings)

347.16 36.63g 3.91g 8.84g
Ingredients
Preparation
1/2 avocado
3/4 cup full-fat coconut milk
1/4 cup almond milk
1 tsp. fresh grated ginger
1/2 tsp. turmeric
1 tsp. lemon or lime juice
2 tsp. stevia
1 cup crushed ice
1. Add the first 6 ingredients to a blender and blend on low-speed until smooth.
2. Add crushed ice and sweetener. Blend on high until smooth.
Avocado Coconut Smoothie
(1 serving)

340.12 20.81g 33.04g 2.83g
Ingredients
Preparation
6 large eggs
1 Tbsp. butter
3 oz. wild smoked salmon
1 Tbsp. shallots, sliced
1 Tbsp. capers
1 tsp. Fox Point Penzey’s seasoning
1. Beat eggs with seasoning. Heat the butter in a skillet over medium heat. Add the eggs and
stir until almost fully set.
2. Once cooked, serve topped with wild salmon, shallots and capers.
Scrambled Eggs with Smoked Salmon
(2 servings)

234.61 13.15g 23.63g 4.22g
Ingredients
Preparation
10 large shrimp, peeled & deveined
6 eggs
4 grape tomatoes, halved
1 handful spinach
1/4 onion, diced
1 Tbsp. sriracha salt
1 sprig parsley
1/4 tsp. cayenne
1. Saute onions and tomatoes over medium heat in a non-stick pan. Once the skin on the
tomatoes seems to blister, add the spinach and salt. Allow the spinach to almost fully wilt
before adding the shrimp.
2. Allow the shrimp to cook until light pink. Whisk the eggs together in a small bowl with
the cayenne. Add to the skillet. Cover with a lid and let cook until the eggs are set to your
liking. Run a spatula around the edges of the omelet to release it from the pan. Serve
immediately.
Spicy Shrimp Omelette
(2 servings)

616.31 48.37g 27.21g 28.48g
Ingredients
Preparation
2 cups riced cauliflower
1/2 cup almond meal
4 eggs
1/2 tsp. sea salt
1/2 tsp. turmeric
1/4 tsp. black pepper
2 slices bacon
1/2 avocado, sliced
1. Preheat oven to 400 degrees and line a baking sheet with parchment paper. In a
large mixing bowl, combine riced cauliflower, two eggs and almond meal and mxi
until well moistened. Sprinkle in turmeric, pepper and sea salt, and stir well.
2. Using a 1/3 cup measuring scoop, form cauliflower mixture into 4 discs on baking
sheet. Bake 20 minutes.
3. In the meantime, prepare toppings for Egg McMuffin. Cook the egg and the bacon
to your liking, and slice the avocado.
4. Remove cauliflower muffins from oven and cool 5 minutes. Add toppings on one
half and place another muffin on top. Serve immediately.
Cauliflower Egg “McMuffin”
(2 servings)

317.47 30.25g 5.62g 13g
Ingredients
Preparation
2 cups pecans, soaked overnight & drained
2/3 cups chia seeds, ground to a meal
1/2 cup purified water
2 whole eggs + 2 egg whites
1/4 cup coconut flour
1/4 cup psyllium husk powder
1/4 cup stevia
1/4 cup avocado oil or olive oil
1/4 cup sauerkraut liquid
1 tsp. sea salt
1. Use a food processor or blender to purée
soaked nuts with filtered water and oil until
mostly smooth (about 1 minute ). Add sauerkraut juice. Pulse again until just combined
(about 10 seconds). Scrape into a glass or ceramic bowl. Stir in chia seed meal well.
2. Cover loosely with a towel or plate. Place in a very warm location (ideally 95 to 105 degrees)
for 10 hours or overnight. Fermentation in a cool kitchen will still occur but it will take longer,
about 24 hours.
3. Once nuts and seeds are soured (fermented), preheat the oven to 350 degrees. Grease just
the ends of a loaf pan and line with one strip of parchment paper (which allows you to pull it
out easily).
4. Sift together coconut flour, psyllium, sweetener, baking soda and sea salt. Set aside. Add
eggs to soured nut and seed mixture.
5. Add flour mixture. Mix with handheld electric beaters until thoroughly combined. With
your hands or a rubber spatula, form into loose loaf shape. Place into greased loaf pan. Gently
pat and smooth the loaf so it’s slightly mounded in the middle.
6. Bake until a sharp knife inserted into the center comes out clean (about 45 minutes) or it
looks done. Loaf will be well browned, more so with some nuts than others.
Sourdough Bread
(10 servings)

510.07 41.52g 17.98g 18.23g
Ingredients
Preparation
1 medium spaghetti squash
1 1/2 cups pork sausage
1 bunch green onions, sliced
2 eggs, scrambled
1/4 cup sesame oil
2 Tbsp. coconut aminos
1 Tbsp. fresh ginger, grated
1 clove garlic, minced
3/4 tsp. salt
1. Take one half of the squash and, using a large spoon, scoop out the entire contents
in one section. Place it flat side down on a cutting board and make slices down,
perpendicular to the rainbow-like arch of the squash’s “noodles”. Cut the strands
close together so you “rice” the squash, having lots of short pieces. Continue until the
entire squash half is “riced.” Repeat with the second half of the squash.
2. Heat 2 Tablespoons sesame oil in large skillet. Add the pork, green onions and
ginger and sauté over medium-high heat for 2 minutes. Top with spaghetti squash,
sea salt (sprinkle it evenly over the squash) and garlic (evenly distribute). Reduce heat
to medium. Fry the squash without stirring for 5 minutes. Add remaining oil near the
center of the pan and flip sections of the squash, using an offset metal spatula. Fry
again for 5 minutes.
3. Flip the squash again, if needed, to evenly brown. Optionally, reduce the heat and
repeat one final time, until all squash is golden, the pork is browned and the dish is
fragrant. Fold in scrambled egg that was set aside. Turn off heat.
4. Garnish with coconut amino acids and green onions. Serve.
Spaghetti Squash Fried Rice
(4 servings)

451.45 27.97g 30.14g 21.88g
Ingredients
Preparation
2 lbs. ground beef
2 small onions, diced
1 cup water
14 oz. red salsa
8 oz. cheddar, grated
8 oz. canned whole green chiles
8 oz. canned diced green chiles
7 oz. tomato paste
1/3 cup coconut flour
1 Tbsp. apple cider vinegar
2 tsp. salt
2 tsp. dried oregano
2 tsp. cumin
1 tsp. baking soda
fresh cilantro for garnish
1. Preheat oven to 375 degrees. Grease a large casserole dish. In medium size bowl
combine salsa, tomato paste and cumin, stirring well. Measure out 1 cup. Set aside.
2. Combine coconut flour & baking soda in a small bowl. Set aside.
3. Combine ground beef, water, the 1 cup portion of thickened salsa, onions, diced
green chilies, apple cider vinegar, oregano, sea salt and pepper in a large bowl. Mix
well. Add the coconut flour mixture to the large mixing bowl, and stir well again.
4. Spread meat mixture into greased casserole. Top with remaining salsa. Lay whole
green chilies (spread out) over the surface.
5. Bake in preheated oven about 45 minutes, until bubbly around edges and slightly
puffed all over. Remove from oven.
6. Top casserole with grated cheese. Return casserole to hot oven for 10 minutes, until
cheese is well melted, but not crispy (it should be soft and creamy on top). Serve with
salad, sour cream and olives. Top with fresh cilantro.
Chile Relleno Casserole
(6 servings)

492.54 38.58g 19.44g 20.94g
Ingredients
Preparation
1 large head cauliflower, chopped
10-12 oz. bacon
1 bunch scallions, green parts only, sliced
1 cup shredded cheddar
1 tsp. salt
1 tsp. black pepper
2 sprigs thyme
1. Preheat oven to 400 degrees.
2. Spread bacon out on a large baking sheet. Bake until done, about 10 to 20 minutes,
depending on thickness.
3. Remove bacon to plate, and set aside. Keep pan with fat. Spread out cauliflower
on pan with bacon fat. Sprinkle with salt and pepper. Toss well with two spoons, so
cauliflower is well-coated with fat.
4. Roast cauliflower about 22 minutes, or until browned on its edges. Remove pan
from oven. Add scallions and shredded cheese. Reduce oven temp to 200 degrees.
Put back in oven for 5 minutes.
5. Remove from oven. Transfer to serving dish or individual plates. Top with scallions
and lots of fresh thyme. Serve.
Loaded Cauliflower
(3 servings)

441.72 36.81g 25.38g .38g
Ingredients
Preparation
1 1/2 lb. chicken wings
1/4 cup ghee
1/4 cup hot sauce
celery sticks, for serving
1. Place wings in the air fryer basket leaving a
little room in between so they can get crispy.
Add a second layer using a rack inserted in the basket if desired.
2. Cook at 390 degrees for 15 - 20 minutes. Turn wings over and cook 10 - 15 minutes
longer until the skin is golden brown and crisp. Place wings in a large bowl to toss
with sauce.
3. Melt the ghee and whisk with hot sauce. Drizzle some of the sauce over wings and
toss. Serve immediately with remaining sauce and celery sticks.
Air Fryer Chicken Wings
(3 servings)

363.61 14.78g 43.87g 11.14g
Ingredients
Preparation
1 Tbsp. olive oil
1 onion, diced
3 carrots, diced
3 stalks celery, sliced
1 Tbsp. herb de Provence
1 qt. chicken stock
1 cooked rotisserie chicken
salt, to taste
ground pepper, to taste
1. Heat olive oil in large Dutch oven. Add onion and cook over medium heat, stirring
occasionally. Add the carrots, celery and herb de Provence and continue to cook,
stirring occasionally.
2. Pour in chicken stock, bring to boil and reduce to simmer.
3. Remove meat from chicken and shred or chop into bite-size pieces. Add to soup
and simmer on low for 10 minutes, or until chicken is heated through.
Rotisserie Chicken Soup
(6 servings)

433.47 8.35g 75.55g 19.81g
Mini Pizzas
(2 servings)
Ingredients
Preparation
2 cups riced cauliflower
1 tsp. dried basil
½ tsp. garlic powder
¼ tsp. onion powder
¼ tsp. salt
⅛ tsp. black pepper
3 Tbsp. water
1 Tbsp. gelatin
¼ cup marinara sauce
2 Tbsp. nutritional yeast
¼ cup pepperoni sticks, sliced
fresh basil, to taste
1. Preheat oven to 425 degrees and line a baking sheet with
parchment paper or a silicon baking mat. Set aside.
2. Add cauliflower rice to a large bowl, cover lightly and
microwave for 4 minutes, or lightly steam in a steamer for 2
minutes. Transfer steamed cauliflower rice to a clean kitchen towel and set aside.
3. Meanwhile, add dried basil, oregano, garlic powder, onion powder, salt and pepper to a large bowl.
Set aside.
4. Add water to a small saucepan. Sprinkle the gelatin over top, covering the water surface, and allow
to sit for 5 minutes. Once the 5 minutes are up, turn heat to low and whisk gently until everything is
incorporated and the mixture is smooth. Add marinara sauce and nutritional yeast to a small bowl. Set
aside.
5. After the cauliflower is cooled, use the towel to wring all the liquid from it. Transfer the dried
cauliflower to the bowl with the spices. Rotate with a spoon to coat. Add gelatin mixture and toss until
incorporated.
6. One tablespoon at a time, transfer the mixture to your palm, roll into a ball and place on the
prepared baking sheet. Press down to a circle shape, about ¼-inch thin. Repeat with remaining dough.
Transfer baking sheet to the preheated oven and cook for 20-25 minutes, until pizzas are golden.
Remove from the oven, add marinara sauce and pepperoni pieces. Transfer back to the oven and cook
for 5 minutes. Remove from the oven and allow to cool for 30 minutes. Sprinkle optional basil, and
enjoy.

547.88 48.4g 19.18g 14.49g
Ingredients
Preparation
1 loaf grain-free seed bread, cut into 3/4” cubes
1 head cauliflower, cut into small florets
2 onions, diced
8 stalks celery, diced
1 lb. sausage
1 cup bone broth
1/2 cup butter, melted
2 tsp. dried thyme
2 tsp. dried sage
1 tsp. salt
1 tsp. white pepper
1 cup pecans, chopped
1. Preheat your oven to 375 degrees. Grease a large casserole dish, 9” X 13” approximately, with
some flexibility for size variations.
2. Melt 2 tablespoons butter in a large skillet. Add the cauliflower and 1 teaspoon of salt. Sauté
over medium-low heat, stirring intermittently, for 20 minutes.
3. Remove the cauliflower to a large mixing bowl and repeat the sauteing step with
the onions and celery: add 2 additional tablespoons butter to the large skillet. Add
the chopped onions and celery and 1 teaspoon of salt. Sauté over medium-low heat,
stirring intermittently, for 20 minutes. If too much liquid evaporates, place a lid over
the veggies to create steam.
4. Sauté the sausage in a heavy bottomed pan, breaking it up with a spatula, over
medium heat. Cook until the pink center is just gone. It will continue to cook in the
oven. Add ½ sea salt to the sausage while it is cooking, if it is an unseasoned sausage.
5. Add the cooked sausage and vegetables to a mixing bowl with the remaining
ingredients. Fold the ingredients together, somewhat lightly, but thoroughly. Pour
the stuffing into the prepared dish.
6. Bake in preheated oven until golden brown on top and heated through, about 30
minutes.
Stuffing with Sausage
(12 servings)

369.39 32.78g 13.5g 9.84g
Ingredients
Preparation
2 1/2 cups mixed nuts
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
5 Tbsp. hemp seeds
7 eggs
1/3 cup coconut oil
1. Preheat the oven to 325 and grease a bread pan.
2. Chop 3/4 of the mixed nuts, and put them aside. Take the rest ofthe nuts, including 1 3/4 of leftover
mixed nuts, and put them in a food processor, and process until a grainy texture forms. This will be the
“flour.”
3. Crack 4 of the eggs and separate the whites into a bowl. The yolks can be thrown out or used for
something else. Crack the remaining eggs into the bowl with the whites. Whisk them together.
Fold in the nut flour, coconut flour and 3/4 cup of the chopped mixed nuts that were set aside. Mix
everything until combined.
4. Pour the mixture into the bread pan and bake it for 50-60 minutes, until a knife comes out clean and
dry.
Grain Free Nut & Seed Bread
(12 servings)

353.17 16.49g 44.93g 3.68g
Ingredients
Preparation
2 lb. chicken thighs
1/4 cup liquid stevia
2 Tbsp. fresh lime juice
2 Tbsp. avocado oil
4 cloves garlic, minced
1/2 tsp. salt
1/4 tsp. cayenne
1/4 tsp. paprika
1/4 tsp. cumin
1/4 tsp. garlic powder
1/4 tsp. pepper
1/4 tsp. chili powder
1. Combine low carb sweetener or honey, coconut aminos,
lime juice, garlic and sea salt in a small bowl. Stir to
combine, and set aside.
2. In a medium size bowl, combine the spice blend. Stir together. Dip one side of the
chicken thighs into the dish of spice blend.
3. Heat large dry skillet over medium-high heat until very hot but not yet smoking.
Add the avocado oil and swirl to coat briefly. Add the chicken thighs in a single layer.
Cook the chicken until browned on both sides: about 5 to 6 minutes on the first side,
then reduce the heat to medium and 4 minutes on the second side.
4. Add the remaining ingredients to the skillet. Cook the chicken, turning over
occasionally, until cooked through, about 10 minutes. Allow the sauce to simmer and
reduce slightly.
5. Serve with optional lime slices over cooked cauliflower rice.
Spicy Honey Lime Chicken Thighs
(4 servings)

248.62 19.74g 9.88g 10.07g
Ingredients
Preparation
1 - 1 1/2 lb. scallops
4 zucchini, spiralized
1/4 cup lemon juice
3 Tbsp. olive oil
2 Tbsp. avocado oil
1 tsp. salt
1 cup cherry tomatoes, halved
fresh basil
black pepper, to taste
1. Heat a large skillet over high heat. Once the pan is hot, add avocado oil, reduce
heat to medium-high and coat the pan with the fat. Add the sea scallops, but do
not crowd them too close to each other. Reduce heat to medium if it seems too hot.
Sprinkle with sea salt and black pepper. Cook 3 to 5 minutes, until the bottom side is
browned.
2. Flip the scallops abd salt the second side lightly as well. Cook the second side
about 3 minutes. In the final minute of cooking, add one tablespoon olive oil to help
deglaze the pan and glaze the scallops. Keep them warm over the lowest heat while
you make the zoodles.
3. Heat another large skillet over high heat. Add olive oil to the pan and heat until
shimmering. Add zoodles, garlic and tomatoes. Quickly toss the zoodles for just 1 to 2
minutes until tender. Remove from heat and toss with lemon juice.
4. Plate 4 scallops over a bed of zoodles for one serving. Garnish with basil and
parmesan cheese if desired.
Scallop Scampi
(4 servings)

485.37 34.48g 35.94g 9.41g
Ingredients
Preparation
28 oz. can tomatoes
2 red bell peppers, diced
1 lb. ground beef
4 eggs
1/4 cup parsley, minced
2 Tbsp. ghee
2 tsp. cumin
2 tsp. paprika
1 1/2 tsp. salt
1 tsp. thyme
1. Heat the ghee in large skillet over medium-high heat. Add peppers and ½ teaspoon sea
salt. Sauté 5 minutes, until wilted and beginning to brown.
2. Add cumin, paprika and thyme, and sauté 1-2 minutes more, until fragrant.
3. Add beef, tomatoes and remaining sea salt, breaking up meat with your spatula. Stir in
garlic. Simmer 15 minutes over medium-low heat.
4. Create four indentations in sauce. Crack an egg into each spot. Cover the pan for about
5 minutes, allowing the eggs to cook gently. Use the sauce to baste the top of each egg
(especially the whites) if needed.
Shakshuka
(3 servings)

314.1 19.86g 28.65g 5.05g
Ingredients
Preparation
1 1/2 lbs. salmon
1 bunch scallions, sliced
1/4 cup sesame oil
2” ginger, grated
2 cloves garlic, crushed
1 Tbsp. lime juice
1 tsp. lime zest
1/4 tsp. salt
1 tsp. stevia
5 zucchini, thickly sliced
1. Preheat oven to 375 degrees. Grease a casserole dish
that fits the size of your salmon fillets and how many
veggies you’re cooking.
2. In the blender combine greens parts of the scallions,
oil, ginger, garlic, coconut aminos, lime juice, zest,
sweetener and sea salt. Pulse to combine, but not fully
pureed.
3. Place cold salmon fillets directly on top of the zucchini and scallions in the casseroled dish.
Pour marinade over salmon and allow to marinate in the fridge for 20 minutes.
4. Bake for 10 to 13 minutes, without overcooking. If white proteins begin to emerge to the
surface you may have cooked it too long. Some proteins on the sides are fine. The center
should still be bright pink and be tender when pushed down with an index finger, not too
firm.
Ginger Lime Salmon
(5 servings)

395.62 18.03g 38.41g 22.74g
Ingredients
Preparation
1 tsp. ground cumin
1 tsp. smoked paprika
2 Tbsp. chili powder
⅛ tsp. cayenne pepper
6 oz. tomato paste
2 Tbsp. garlic, minced
2 Tbsp. olive oil
1 onion, chopped
1 lb. 93% ground beef
1 ½ tsp. salt, divided
1 cup beef stock
1 - 15 oz can diced tomatoes
1 bay leaf
¼ tsp. black pepper
1. In a small bowl, with a fork, mix together the
seasoning ingredients to create a thick paste.
2. Heat the oil in a large, heavy-bottomed skillet over medium-high heat, about
3 minutes. Add the onion, beef and ½ teaspoon kosher salt and cook, stirring to
break up the meat, about 7 minutes, or until the vegetables are soft and the meat
is browned. Add the seasoning mixture and cook, stirring to mix it into the beef and
vegetables, one more minute.
3. Add the beef stock, tomatoes, bay leaf, the remaining salt and the black pepper.
Lightly mash the diced tomatoes while stirring them into the mixture. Bring to a boil.
4. Reduce the heat to medium-low and simmer, uncovered, for 20 minutes, stirring
occasionally.
5. Garnish the chili with your favorite toppings, such as diced red onions, chopped
scallions, sour cream, shredded cheddar, and guacamole.
No Bean Chili
(3 servings)

424.73 26.55g 43.07g 1.03g
Ingredients
Preparation
1 ¾ pounds Berkshire porterhouse pork chops
salt, to taste
pepper, to taste
2 Tbsp. avocado oil
3 sprigs thyme
1 sprig rosemary
2 cloves garlic
2 Tbsp. butter
1. Remove pork chops from refrigerator and allow to sit at room temperature for 15 to
20 minutes. Preheat oven to 275 degrees. Season pork chops with salt and pepper.
2. In oven-safe skillet, heat avocado oil over high heat. Transfer seasoned pork chops
to pan and cook 3 to 5 minutes for good sear.
3. Add the herbs, garlic, and butter. Flip chops and lower heat to medium-high. Cook
for 3 to 5 minutes to sear bottom side.
4. Place pan in preheated oven and cook until meat registers 145°F with a meat
thermometer. Remove pork chops to serving plates and spoon over liquid from the
pan.
Berkshire Pork Chops
(4 servings)

Rosemary Pine Nut Muffins
(10 servings)
Ingredients
Preparation
1 tsp. vanilla extract
4 eggs
2 bunches rosemary
1 cup pine nuts, soaked & drained
1/4 cup cocoa butter, melted
1/2 tsp. salt
5 Tbps. coconut flour
5 Tbsp. flaxseed meal
1/4 cup stevia
1. Preheat oven to 325 degrees. Fill muffin tins with liners.
2. Combine the following ingredients in a blender: pine nuts, eggs, honey, melted
cocoa butter, rosemary and vanilla. Blend until smooth, about 30 seconds.
3. Sift dry ingredients into a medium-large sized bowl: coconut flour and flax, baking
soda and sea salt. Add purée and fold ingredients together until mixed. Don’t over-
mix.
4. Bake muffins for 20 minutes or until toothpick inserted into center comes out
clean or with dry crumbs adhering.
148.44 12.98g 5.48g 8g

165.78 15.69g 2.64g 4.67g
Ingredients
Preparation
1 lb. cauliflower, cut into very small florets
2 slices bacon, finely diced
2 tsp. smoked paprika
2/3 cup coconut oil, melted
1/2 tsp. salt
1/4 tsp. pepper
1. Place all the ingredients in a bowl. Keep mixing and
turning the cauliflower pieces over until they are all
completely coated with the oil and spices.
2. Place the coated cauliflower pieces onto a large baking sheet. Bake at 350 degrees
for 15 minutes, or until cooked.
Cauliflower Bacon Popcorn
(6 servings)

163.06 16.89g 1.61g 9.75g
Ingredients
Preparation
2 cups creamy coconut milk
1 cup water
1/2 cup stevia
1 Tbsp. vanilla extract
1 tsp. cinnamon
1. Place all ingredients in blender and puree until
blended, about 10 seconds. (Don’t over-blend if using
heavy cream or it will turn to butter.) Or whisk together
well by hand.
2. Pour into fully frozen ice cream maker cylinder
(freeze overnight on coldest setting), freezing
according to manufacturer’s instructions. Serve; or
freeze to harden more before scooping.
Cinnamon Ice Cream
(6 servings)

559.97 54.17g 13.18g 6.35g
Ingredients
Preparation
4 chocolate chaffles (recipe from day 1)
1 Tbsp. cocoa powder
2 Tbsp. erythritol
1 cup coconut cream
1. Combine all ingredients except the chaffles in a mason jar. Shake vigorously to combine everything
evenly.
2. Place the jar in the freezer for 2 to 3 hours. Scoop from the jar, top your chaffle and enjoy!
Chocolate Chaffle & Mason Jar Chocolate Ice Cream
(4 servings)

102.34 10.5g 1.22g 6.21g
Ingredients
Preparation
1 Tbsp. cocoa powder
2 Tbsp. erythritol
1 cup coconut cream
1. Combine all of the ingredients in a mason jar. Close the lid and shake vigorously to combine
everything evenly.
2. Place in the freezer for 2-3 hours. Scoop out of the jar and enjoy!
Mason Jar Chocolate Ice Cream
(4 servings)

134.16 8.42g 2.08g 12.71g
Ingredients
Preparation
3 Tbsp. cashew butter
3 Tbsp. Lakanto maple syrup
1/2 Tbsp. almond milk
1 1/2 tsp. vanilla extract
1 1/2 cups almond flour
1 tsp. ground cinnamon
1/8 tsp. fine sea salt
3/4 cup Lily’s no sugar-added chocolate chips
1. Combine all the ingredients together in a medium
mixing bowl using a fork and use your hands to
knead into a dough-like consistency.
2. Enjoy as is or cover bowl and chill in the fridge for
20 minutes, or up to 3 days.
Cookie Dough
(8 servings)

292.74 21.64g 6.05g 23.45g
Lavender White Hot Chocolate
(3 servings)
Ingredients
Preparation
3 cups macadamia nut milk
1/4 cup cocoa butter
2 Tbsp. gelatin
2 Tbsp. dried lavender
2 Tbsp. stevia
1. Place milk into small saucepan. Heat to steaming (and
very hot). Add lavender, stirring in until totally saturated.
Allow to steep 20 minutes. Strain lavender.
2. Reheat milk until, once again, very hot.
3. Pour milk into blender. Add cocoa butter, honey and vanilla. Sprinkle gelatin over
milk’s surface. Blend on medium speed for 12 seconds.
4. Milk will be quite frothy. Serve.

153.76 11.64g 4.88g 13.85g
Ingredients
Preparation
1 cup tahini
½ cup granulated monk fruit sweetener
⅓ cup unsweetened cocoa powder
¼ cup liquid stevia or monk fruit sweetener
2 eggs
1 Tbsp. coconut flour
½ tsp. baking soda
¼ tsp. sea salt
1. Preheat oven to 325 degrees. Grease and line an 8” inch square baking pan with
parchment paper. Set aside.
2. Add the tahini, eggs, liquid low carb sweetener and vanilla extract to a medium
sized bowl. Whisk to combine.
3. In a separate bowl, stir together granulated sweetener, cacao powder, coconut
flour, baking soda and sea salt. Add dry ingredients to wet ingredients and fold
together until fully combined, about 40 strokes with a spatula, or use an electric
beater on its lowest speed.
4. Pour the batter into prepared pan and smooth the top with a spatula. Bake in
preheated oven for about 25 minutes or until fully puffed, with a cracked surface in
some places and around the edges (edges just beginning to get darker than the
middle). Cool fully before cutting into 12 servings.
Tahini Brownies
(12 servings)

mealplan.week24.pdf

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