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mealplan.week25.pdf

This document provides a weekly meal plan with recipes for breakfast, lunch, snacks and dinner for Week 25. It includes 10 recipes ranging from 10 Minute Keto Toast and Breakfast Bowl for breakfast to Mess of Greens with Bacon for lunch, Flax Breakfast Cookies for snacks, and Bacon & Olive Quiche and Steak & Arugula Salad for dinner. Nutritional information including calories, fat, protein and carbohydrates is provided for each recipe.

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WEEK 25 RECIPES BREAKFAST LUNCH SNACKS DINNER DESSERTS 10 minute keto toast mushroom fried cauliflower rice turkey, tomato & avocado boats slow cooker chipotle pumpkin chicken vanilla tahini fudge fat bomb breakfast bowl mess of greens with bacon thai fish cakes halibut with spinach artichoke risotto waffle cereal flax breakfast cookies steak & arugula salad grilled salmon berry snack cake autumn breakfast casserole instant pot tom kha gai indian butter shrimp super fudgy brownies instant chocolate milkshake antipasto salad spicy brazilian fish stew coconut chocolate bars cauliflower hashbrowns asian chicken chopped salad roasted asparagus & avocado soup bacon & olive quiche bacon avocado bombs baked sea bass
CALORIES FAT PROTEIN CARBOHYDRATES 443.17 42.66g 10.44g 8.1g 10 Minute Keto Toast (2 servings) Ingredients Preparation 1/3 cup almond flour 1/2 tsp. baking powder 1/8 tsp. salt 1 egg, whisked 2.5 Tbsp. ghee, melted 1. Preheat oven to 400 degrees. 2. Place all the bread ingredients into a mug and mix well. 3. Place the mug into the microwave and microwave on high for 90 seconds. 4. Let the bread cool for a few minutes and then pop out of the mug and slice into 4 slices. 5. Place the slices onto a baking tray and toast in the oven for 4 minutes. 5. Enjoy with some additional ghee.
CALORIES FAT PROTEIN CARBOHYDRATES 358.67 21.71g 22.62g 24.34g 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 tsp. dried cilantro 1. Place bacon on a sheet pan and put it in the oven. 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 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, check on the bacon. When it’s almost done, add the shrimp to the same sheet pan. 4. Roast it all together for 5 minutes. Open the oven, give the sheet pan a shake. Roast another 2-3 minutes. 5. 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. 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 Breakfast Bowl (2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 242.47 20.24g 8.4g 15.04g Ingredients Preparation 1/2 cup almond butter 1/3 cup almond milk 1/3 cup stevia 1 tsp. vanilla extract 1/2 tsp. cinnamon 2/3 cup flaxseed meal 1. Preheat the oven to 325 degrees. Grease or spray the cups of a 12-cup muffin pan with nonstick cooking spray. 2. In a medium bowl, combine the nut butter, maple syrup, milk, vanilla and cinnamon, until blended. Stir in the flaxseed meal until combined. Evenly divide batter into prepared muffin cups. 3. Bake in preheated oven for 18 to 22 minutes, until golden brown, the surface of the cookies appears dry, and the centers feel just firm to the touch. 4. Let cool in pan on a wire rack for 10 minutes. Run knife around edges to loosen, then remove and place on rack to cool completely. Flax Breakfast Cookies (6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 208.46 11.27g 13.66g 14.61g Ingredients Preparation 1 Tbsp. ghee 12 eggs 2 cups winter squash, diced 2 cups kale 1 cup brussels sprouts, shaved 1 cup mushrooms, sliced 1 leek, thinly sliced 5 links sausage, cooked & diced 1 Tbsp. fresh thyme, chopped 1/4 tsp. salt 1/4 tsp. pepper 1. Preheat your oven to 375 degrees, and grease a 9x13 pan with ghee. 2. Crack eggs in a large mixing bowl and whisk until creamy. 3. Prepare the rest of the ingredients as noted above, and place in bowl with eggs. Mix thoroughly, and pour into greased pan. 4. Place in the oven and bake for 40 minutes, or until eggs are cooked. Let cool for a few minutes, and serve, or let cool completely and store in fridge to re-heat and serve for breakfast throughout your week. Autumn Breakfast Casserole (6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 326.02 28.75g 10.13g 13.05g Ingredients Preparation 1/2 cup coconut milk 1/2 medium avocado 1-2 Tbsp. cacao powder 1/2 tsp. vanilla extract pinch of salt 1 Tbsp. stevia 1/2 cup ice, as needed water 1 Tbsp. chia seeds 1 Tbsp. hemp hearts 1 serving collagen peptides 1. Add coconut milk, avocado, cacao powder, vanilla extract, salt, sweetener and add- ins of choice to a blender. Blend until creamy smooth, using a little water as needed. 2. Add in ice and blend until thick and creamy. Do not over-blend, or you’ll lose thickness and coldness. Enjoy right away! Instant Chocolate Milkshake (2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 169.93 11.91g 9.05g 8.24g Ingredients Preparation 3 eggs 3 cups cauliflower rice 1 Tbsp. avocado oil 2 Tbsp. almond flour 1/2 tsp. pepper 1 Tbsp. coconut flour 1/2 tsp. garlic powder 1 tsp. sea salt 1. In a large mixing bowl combine the eggs, cauliflower rice, almond flour, coconut flour, garlic powder, along with salt and pepper to taste. 2. Heat the avocado oil in a large skillet over medium heat. Add 1/4 cup of the cauliflower mixture from the mixing bowl onto the pan and form it into a hash brown. Each patty should be 3/4” thick. Cook each hashbrown until golden and crispy, about 3 to 4 minutes on each side. 3. Serve immediately or freeze leftovers. Cauliflower Hashbrowns (3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 423.01 35.9g 16.58g 9.93g Ingredients Preparation 3 Tbsp. coconut oil 6 slices bacon, diced 2 medium bell peppers, diced 1 medium onion, diced 4 cups spinach, chopped 2 small tomatoes, diced 12 medium eggs, whisked 15 olives, diced 1/4 cup fresh basil leaves, chopped 3 cloves garlic, minced 3/4 cup coconut cream salt, to taste black pepper, to taste 1. Preheat oven to 350 degrees. 2. In a large skillet, melt the coconut oil over medium- high heat. Add the bacon and sauté until crispy, about 3 to 4 minutes. Remove the bacon with a slotted spoon and set aside. 3. In the same skillet, add the bell pepper and onion to the bacon fat and sauté for 5 minutes. Add the spinach to the skillet and saute until wilted, about 1 to 2 minutes. Remove from the heat and let cool. 4. In a large bowl, combine the tomato, eggs, olives, basil, garlic, coconut cream, bacon, and spinach mixture. Season with salt and pepper. Pour the egg mixture into a 9-inch by 9-inch square baking dish. 5. Place in the oven and bake for 30 minutes until the eggs are soft but set. Bacon & Olive Quiche (6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 256.41 19.02g 12.06g 13.24g Ingredients Preparation 2 Tbsp. olive oil 6 oz. cremini mushrooms, sliced 2 cloves garlic, minced 3 cups riced cauliflower & broccoli 1-2 green onions, both green and white parts, chopped 1 large handful baby spinach leaves 2 eggs garlic salt, to taste salt, to taste black pepper, to taste 1. Add 1 tablespoon of oil to a medium-sized pot over medium heat. Add mushrooms to pot and toss to coat. Add garlic salt and cracked black pepper to taste. Sauté until mushrooms are slightly browned, about 5-7 minutes. Remove from heat. 2. In a large pan over medium heat, add the remaining olive oil. Add chopped garlic to the pan and simmer until fragrant, about 1-2 minutes. Add riced cauliflower and broccoli to the pan and stir. Simmer until the riced vegetables begin to soften, about 5 minutes. 3. Add chopped green onions and a large handful of baby spinach to the pan. Simmer until spinach begins to wilt, about 2 minutes. 4. Crack 2 eggs into a bowl, add salt and pepper to taste, and scramble with a fork or whisk. Move veggies to the sides of the pan and create a well in the center. Add your egg mixture to the center of the pan. Let it sit until it begins to solidify, about 1 minute, and then slowly begin to gather the eggs to the center of the pan with a spatula. Continue this until the egg has become solid, then break the eggs apart and fold into the veggie mixture. 5. Add mushrooms back into the pan and simmer another minute or so. Remove from heat and serve. Mushroom Fried Cauliflower Rice (2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 599.6 46.91g 38.98g 2.79g Ingredients Preparation 3-4 bunches of chard, collards or mustard greens 1/2 white onion, diced 1-2 cloves garlic, minced 1 Tbsp. red chili flakes 1/2 lb bacon, chopped 1 Tbsp. coconut oil salt, to taste black pepper, to taste 1.Saute bacon, onion and garlic together for 2-3 minutes until it smells amazing! 2. Chiffonade the greens. The easiest way to do this is to roll them up into a tight bundle and slice on the bias. 3. Add the mess of greens to the pan. Add about 2-3 tablespoons of water. 4. Cover and steam for 3-5 minutes. Remove cover and toss with tongs. 5. Cover again for 2 minutes or until tender but still a vibrant green. 6. Serve immediately with vinegar or more butter/oil. Mess of Greens with Bacon (2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 444.54 29.34g 39.23g 5.95g Ingredients Preparation 2 - 6 oz. top sirloin steaks 2 large handfuls of fresh arugula 3 Tbsp. olive oil 1 medium lemon juiced & zested 1/4 tsp. salt, divided 1/4 tsp. pepper, divided 2 Tbsp. sun-dried tomatoes, diced 1/4 cup shaved parmesan cheese small handful fresh Italian parsley 1. Place a skillet on the stove over medium-high heat. When the pan is hot, add the olive oil. 2. Season the steak with a 1/8 teaspoon each of the salt and pepper, and carefully lay them in the skillet. Cook for three minutes on one side, turn them over, and allow them to cook for another three minutes. Remove them from the pan, and set aside to rest for five minutes. 3. While the steak is resting, you can make your dressing. Add one tablespoon lemon juice and one teaspoon zest to a big bowl. Drizzle in the olive oil, constantly whisking to emulsify. Add most of the parsley, sun-dried tomatoes, salt, and pepper, and stir to combine. 4. Add the arugula and most of the parmesan, and toss to coat. Divide the arugula salad up between two serving plates. Slice the steak into bite-size pieces, going against the grain, and arrange it on top of the arugula. 5. To serve, garnish with additional parmesan, lemon zest, and parsley, if desired. Steak & Arugula Salad (2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 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 2 Tbsp. coconut aminos 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)
CALORIES FAT PROTEIN CARBOHYDRATES 377.4 35.42g 10.76g 3.76g Ingredients Preparation 4 oz. cubed salami 1/2 cup mixed olives 1/2 cup artichoke hearts 1/2 cup peppers, diced 4 oz. prosciutto, chopped 1 head romaine lettuce, chopped Dressing: 1 tsp. dried oregano 1 Tbsp. parsley, chopped 1 clove garlic, minced 3/4 cup olive oil 1/4 tsp. pepper 1/4 cup red wine vinegar 1/2 tsp. salt 1. Combine all ingredients together in a large bowl. Toss until everything is evenly coated. 2. Store extra servings in a sealed container in the refrigerator until ready to serve. Antipasto Salad (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 165.78 15.69g 2.64g 4.67g Ingredients Preparation 4 cups cole slaw mix 1 cup shredded red cabbage 1/2 red bell pepper, sliced thin 1 cup shredded chicken breast 1/4 cup slivered almonds 2 green onions, finely sliced 1 Tbsp. sesame seeds Dressing: 1/4 cup coconut aminos 2 Tbsp. rice vinegar 2 Tbsp. extra virgin olive oil 1/2 Tbsp. sesame oil 1 tsp. minced garlic 1 tsp. grated fresh ginger 1 tsp. stevia 1. For the salad, place all ingredients in a large bowl or serving dish and toss to combine. 2. For the dressing, combine all ingredients in a small blender or food processor. Process until dressing is a slightly creamy texture. 3. Best when salad and dressing are combined just before eating. Asian Chicken Chopped Salad (3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 153.76 11.64g 4.88g 13.85g Ingredients Preparation 2 avocados 1/3 cup shredded Cheddar 8 slices bacon 1. Heat broiler and line a small baking sheet with foil. Slice each avocado in half and remove the pits. Peel the skin off of each avocado. 2. Fill two of the halves with cheese, then replace with the other avocado halves. Wrap each avocado with 4 slices of bacon. 3. 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. 4. Cut in half crosswise and serve immediately. Bacon Avocado Bombs (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 320.04 6.61g 51.13g 13.55g Ingredients Preparation 1 1/2 lb. chicken breasts 1 (15oz) can pure pumpkin puree 2 tsp. chipotle powder ¼ cup roasted poblano pepper, minced 1 tsp. minced garlic 1 tsp. onion powder 1 tsp. dried oregano 1/2 tsp. cumin 3/4 cup water 1. In the slow cooker or crockpot, arrange the whole chicken breasts on the bottom. Pile in the rest of the ingredients on top. Give it a mix so the water and spices are incorporated as one mixture with the pumpkin. 2. Cook on low for 6-7 hours. Slow Cooker Chipotle Pumpkin Chicken (3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 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 3 cloves garlic, minced 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)
CALORIES FAT PROTEIN CARBOHYDRATES 410.53 29.44g 25.96g 13.58g Ingredients Preparation 2 4-6 oz. salmon fillets 2 Tbsp. olive oil 1 clove garli, minced 1/2 tsp. chili powder 1/2 tsp. cumin 1/2 tsp. onion powder 1/4 tsp. black pepper 1/4 tsp. salt For the avocado salsa: 1 ripe avocado, pitted and diced 1/2 cup tomato, diced 2 Tbsp, onion, diced 2 Tbsp. cilantro, minced 1 Tbsp. olive oil 1 Tbsp. lime juice 1. Stir the olive oil, garlic, and spices in a small bowl. Brush or rub salmon with the spice mixture. 2. Heat a large heavy-duty (preferably non-stick) pan or grill medium-high heat. Add salmon to the pan and cook for 5-6 minutes per side. Remove from pan, top with avocado salsa and serve immediately. 3. To make the avocado salsa:Add the avocado, tomato, onion, and cilantro to a large mixing bowl. Drizzle with olive oil, fresh lime juice and a pinch of salt and pepper. Gently mix with a spoon until fully combined. Cover with plastic wrap until ready to serve. Grilled Salmon (2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 331.03 23.48g 19.08g 13.36g Ingredients Preparation For Shrimp Marinade: 1/2 lb. shrimp, peeled & deveined, tail removed 1/2 tsp. minced garlic 1/2 tsp. grated ginger 1/2 tsp. salt 1/2 tsp. turmeric powder 1/2 tsp. red chili powder or paprika 1 Tbsp. olive oil 1 Tbsp. lemon juice For Butter Sauce: 2 Tbsp. butter 1 cup red onion, diced 1 cup tomato, diced 1 tsp. minced garlic 1 tsp. grated ginger 10 – 15 cashews 1 tsp. red chili powder or paprika 1 tsp. garam masala 1 tsp. stevia 1/2 cup water 2 Tbsp. coconut cream salt to taste cilantro, to garnish 1. In a medium bowl, combine all the ingredients for the shrimp marinade. Coat the shrimp well and refrigerate for 20-30 minutes to marinate. 2. Heat a skillet on a medium flame with a tablespoon of butter. Add the marinated shrimps to the skillets and cook them for 4-5 minutes. Once done remove them to a plate and keep it aside. 3. To the same skillet add the remaining tablespoon of butter, add in the garlic, ginger, cashews, and onions. Cook until the onions turn translucent and then add the chopped tomatoes. 4. Once the tomatoes turn mushy add the spice powders; red chili powder, garam masala, sugar, and salt. Saute for a minute and add ¼ cup water to avoid burning the spices. Remove from heat and blend them on a food processor or immersion blender to a smooth puree. Return to the stove and cook the sauce for 5 minutes. Add the cooked shrimp to the sauce. Add in another ¼ cup of water to the sauce and let it simmer for 3 minutes. 5. Finally, add the coconut cream and cilantro and off the flame. Serve the butter shrimp over cauliflower rice. Indian Butter Shrimp (3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 234.61 13.15g 23.63g 4.22g Ingredients Preparation 1 lb. cod or other white fish 1 medium lime, juiced 1 medium jalapeno pepper 1 onion, diced 1 red pepper, diced 1 yellow pepper, diced 2 cloves garlic, minced 1 tsp. paprika 2 cups chicken bone broth 2 cups chopped tomatoes 1 tsp. salt 1/4 teaspoon black pepper 15 oz. coconut milk 1. Place the fish in a large nonreactive mixing bowl, add the lime juice, and set aside to marinate while you proceed with the recipe. 2. Heat a large saute pan over medium/high heat, and add the olive oil. Once it is hot, add the peppers and onions saute, stirring often, until the onions are translucent, 3 to 4 minutes. Add the garlic and saute for 30 seconds. 3. Add the spices, tomatoes and broth, stir well to incorporate. Bring the mixture to a boil. Then add the fish (with the lime juice) and the coconut milk. Stir to combine, and bring the liquid to a boil. Cover the pan, reduce the heat to medium-low, and cook until the flesh of the fish starts to flake, about 10 minutes. 4. Remove the cover, sprinkle the cilantro over the fish, and serve accompanied by wedges of lime. Spicy Brazilian Fish Stew (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 339.43 29.09g 6.57g 19.79g Ingredients Preparation 12 oz. asparagus 1 Tbsp. garlic infused olive oil 2 cups chicken or vegetable stock 1 avocado, peeled and cubed 1/2 lemon juiced 1 Tbsp. ghee sea salt, to taste black pepper, to taste 1. Preheat oven to 425 degrees. Or preheat the air fryer to 390 degrees. Toss asparagus with garlic infused olive oil, salt and pepper and roast for 10 minutes. 2. Carefully transfer asparagus to Vitamix or high-speed blender with remaining ingredients and puree until smooth. Add salt and pepper to taste. 3. Add water to thin to desired consistency, if needed, and warm gently over medium heat. Serve immediately. Roasted Asparagus Avocado Soup (2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 559.97 54.17g 13.18g 6.35g 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. chopped parsley 1. To make the dressing, mix the oil with the lemon zest and juice, capers, mustard, some seasoning and 1 tbsp water. Don’t add the parsley yet (unless serving straight away) as the acid in the lemon will fade the colour if they are left together for too long. 2. Heat the oven to 425 degrees. Line a baking tray with baking parchment and put the fish, skin-side up, on top. Brush the skin with 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 scatter with extra parsley leaves, if you like. Baked Sea Bass (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 198.97 10.18g 23.44g 3.44g Thai Fish Cakes (4 servings) Ingredients Preparation 15 oz. cod 2 egg yolks 3 Tbsp. thai red curry paste 1/3 cup green beans, finely diced 2 Tbsp. cilantro, chopped 1 tsp. grated lime zest 1 1/2 Tbsp. olive oil Dipping Sauce: 1/2 red chili, finely diced 1 Tbsp. fish sauce 2 Tbsp. white wine vinegar 1/2 Tbsp. chopped cilantro 1/2 Tbsp. chopped mint 1/2 Tbsp. honey 1 clove garlic, crushed 1 tsp. lime juice 1. In a food processor combine the fish, egg yolk and curry paste and blend for 4 minutes it becomes paste consistency. Transfer the blended fish to a bowl and stir in the chopped green beans, cilantro and lime zest. 2. Heat the oil in a large non stick skillet on medium hight heat. Form the mixture into 1 1/2 tablespoon sized balls, place them in the skillet and then flatten the balls gently with your fingers into a patty shape. 3. Working in batches, cook the fish cakes for 3 minutes per side until golden and crispy on both sides and then transfer to a plate while you cook the remaining fish cakes. 4. In a bowl combine the dipping sauce ingredients and stir until well combine. 5. Serve the fish cakes with dipping sauce on the side for dipping.
CALORIES FAT PROTEIN CARBOHYDRATES 193.56 13.03g 11.27g 10.46g Ingredients Preparation 1/2 avocado 2 oz. turkey breast lunch meat 1/2 tomato 1. Cut the avocado in half with a knife, and use a spoon to remove the green meat from the skin halves. 2. Dice the avocado meat, turkey and tomatoes. Mix in a bowl and season with salt and pepper to taste. 3. Spoon the mixture back into the avocado skin halves and enjoy one half for one snack. Turkey, Tomato & Avocado Boats (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 186.95 19.38g 1.51g 2.12g Vanilla Tahini Fudge Fat Bomb (8 servings) Ingredients Preparation 1/2 cup coconut oil 1/4 cup coconut cream 1/4 cup tahini 2 tsp. vanilla extract pinch of sea salt 1/4 – 1/2 tsp. stevia 1. In a small sauce combine the coconut oil, coconut cream and tahini. Stir continuously over very low heat until just combined. 2. Remove from the heat and whisk in the vanilla, salt, and stevia and continue to whisk until the mix cools a bit and is creamy. 3. Divide the mixture between 6 silicone molds, or pour into a small loaf pan lined with parchment paper. Freeze for 1 hour or until completely firm. 4. If using a silicone mold, pop them out of the molds and store in a Tupperware in the fridge. If using a loaf pan, lift up by parchment paper and cut into 6 squares. Store in Tupperware in the fridge.
CALORIES FAT PROTEIN CARBOHYDRATES 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 2 Tbsp. coconut 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)
CALORIES FAT PROTEIN CARBOHYDRATES 314.1 19.86g 28.65g 5.05g Ingredients Preparation 1 tsp. vanilla extract 2 eggs 1/2 tsp. cardamom 1 1/2 cups mixed berries 1 tsp. lime juice 1/2 cup ghee, softened 1/3 cup coconut milk 1/2 tsp. baking soda 1 cup almond flour 3/4 cup cassava flour 1 tsp. cinnamon 1/2 tsp. salt 2/3 cup stevia 1 tsp. lime zest 1. Heat oven to 350 degrees with the rack in the middle. Lightly grease the sides and bottom of an 8-­ inch square metal baking pan with avocado oil or ghee. Make a sling out of parchment paper to line the bottom and hang over the sides. 2. In medium bowl, whisk together flours, cinnamon, baking soda, salt, and cardamom. Set aside. 3. Add the softened ghee and stevia to the bowl of a stand mixer. Use the paddle attachment to blend the mixture on medium-high speed for 3 to 5 minutes or until lighter in color and fluffy. 4. Scrape down the sides of the bowl and add the eggs, coconut milk, lime zest and juice, and vanilla. Beat the mixture on medium speed for 30 seconds or until combined. 5. Next, add half the flour mixture and beat on low speed until combined. Slowly add the rest of the flour and mix until incorporated. Scrape down the sides of the bowl and mix in any dry flour with a spatula. Carefully fold the berries into the batter. 6. Transfer the batter to the parchment-lined baking pan and smooth the top. Pop the pan in the oven and bake until the cake is golden brown and a toothpick inserted in the center comes out clean, about 30-35 minutes. 7. Cool the cake in the pan on a cooling rack. Cut the cake into sixteen squares and serve as is or top with keto confectioners sugar. Berry Snack Cake (16 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 395.62 18.03g 38.41g 22.74g Ingredients Preparation 1/2 cup almond flour 3 eggs, room temperature 10 Tbsp. butter, softened 1/4 cup dark cocoa powder 2 oz. dark chocolate 3/4 cup erythritol 1/2 tsp. baking powder 1/2 tsp. vanilla extract 1. Preheat your oven to 350 degrees. Line a 9×7-inch baking pan with parchment paper. 2. In a bowl mix butter and dark chocolate. Microwave for 30 seconds. 3. Combine the dry ingredients. 4. In a large mixing bowl crack the eggs and beat with a mixer until frothy. Add vanilla extract, the butter and chocolate mixture and continue mixing. 5. Slowly mix in the dry ingredients, until you get a brownie batter consistency. 6. Transfer the brownie batter to the baking pan and bake for 15-20 minutes. You’ll want to check the brownies from minute 15 to make sure you aren’t overbaking them. The center has to be slightly moist when touching. If you like your brownies extry chewy, a blade inserted in the center should come out with some uncooked batter. Allow to cool down, then cut into squares. Super Fudgy Brownies (12 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 143.88 12.04g 1.7g 8.28g Ingredients Preparation 1 cup paleo vegan chocolate chips 1 cup unsweetened coconut shreds or flakes 1. Line a medium baking sheet with wax paper or parchment paper. Clear some room in the freezer for this sheet and set aside. 2. Add chocolate to a medium, microwave-safe bowl. Heat in 20-second increments until completely melted. Stir in between heating increments using a wooden spoon, 3. Add in coconut. Stir and fold until well combined and thoroughly mixed with chocolate. 4. Spread the chocolate mixture onto the prepared baking sheet and form a rectangle. Chill in the freezer for 10-20 mins, until firm. Cut into bars with a sharp knife. Enjoy! Chocolate Coconut Bars (8 servings)

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mealplan.week25.pdf

  • 1.
    WEEK 25 RECIPES BREAKFASTLUNCH SNACKS DINNER DESSERTS 10 minute keto toast mushroom fried cauliflower rice turkey, tomato & avocado boats slow cooker chipotle pumpkin chicken vanilla tahini fudge fat bomb breakfast bowl mess of greens with bacon thai fish cakes halibut with spinach artichoke risotto waffle cereal flax breakfast cookies steak & arugula salad grilled salmon berry snack cake autumn breakfast casserole instant pot tom kha gai indian butter shrimp super fudgy brownies instant chocolate milkshake antipasto salad spicy brazilian fish stew coconut chocolate bars cauliflower hashbrowns asian chicken chopped salad roasted asparagus & avocado soup bacon & olive quiche bacon avocado bombs baked sea bass
  • 2.
    CALORIES FAT PROTEINCARBOHYDRATES 443.17 42.66g 10.44g 8.1g 10 Minute Keto Toast (2 servings) Ingredients Preparation 1/3 cup almond flour 1/2 tsp. baking powder 1/8 tsp. salt 1 egg, whisked 2.5 Tbsp. ghee, melted 1. Preheat oven to 400 degrees. 2. Place all the bread ingredients into a mug and mix well. 3. Place the mug into the microwave and microwave on high for 90 seconds. 4. Let the bread cool for a few minutes and then pop out of the mug and slice into 4 slices. 5. Place the slices onto a baking tray and toast in the oven for 4 minutes. 5. Enjoy with some additional ghee.
  • 3.
    CALORIES FAT PROTEINCARBOHYDRATES 358.67 21.71g 22.62g 24.34g 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 tsp. dried cilantro 1. Place bacon on a sheet pan and put it in the oven. 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 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, check on the bacon. When it’s almost done, add the shrimp to the same sheet pan. 4. Roast it all together for 5 minutes. Open the oven, give the sheet pan a shake. Roast another 2-3 minutes. 5. 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. 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 Breakfast Bowl (2 servings)
  • 4.
    CALORIES FAT PROTEINCARBOHYDRATES 242.47 20.24g 8.4g 15.04g Ingredients Preparation 1/2 cup almond butter 1/3 cup almond milk 1/3 cup stevia 1 tsp. vanilla extract 1/2 tsp. cinnamon 2/3 cup flaxseed meal 1. Preheat the oven to 325 degrees. Grease or spray the cups of a 12-cup muffin pan with nonstick cooking spray. 2. In a medium bowl, combine the nut butter, maple syrup, milk, vanilla and cinnamon, until blended. Stir in the flaxseed meal until combined. Evenly divide batter into prepared muffin cups. 3. Bake in preheated oven for 18 to 22 minutes, until golden brown, the surface of the cookies appears dry, and the centers feel just firm to the touch. 4. Let cool in pan on a wire rack for 10 minutes. Run knife around edges to loosen, then remove and place on rack to cool completely. Flax Breakfast Cookies (6 servings)
  • 5.
    CALORIES FAT PROTEINCARBOHYDRATES 208.46 11.27g 13.66g 14.61g Ingredients Preparation 1 Tbsp. ghee 12 eggs 2 cups winter squash, diced 2 cups kale 1 cup brussels sprouts, shaved 1 cup mushrooms, sliced 1 leek, thinly sliced 5 links sausage, cooked & diced 1 Tbsp. fresh thyme, chopped 1/4 tsp. salt 1/4 tsp. pepper 1. Preheat your oven to 375 degrees, and grease a 9x13 pan with ghee. 2. Crack eggs in a large mixing bowl and whisk until creamy. 3. Prepare the rest of the ingredients as noted above, and place in bowl with eggs. Mix thoroughly, and pour into greased pan. 4. Place in the oven and bake for 40 minutes, or until eggs are cooked. Let cool for a few minutes, and serve, or let cool completely and store in fridge to re-heat and serve for breakfast throughout your week. Autumn Breakfast Casserole (6 servings)
  • 6.
    CALORIES FAT PROTEINCARBOHYDRATES 326.02 28.75g 10.13g 13.05g Ingredients Preparation 1/2 cup coconut milk 1/2 medium avocado 1-2 Tbsp. cacao powder 1/2 tsp. vanilla extract pinch of salt 1 Tbsp. stevia 1/2 cup ice, as needed water 1 Tbsp. chia seeds 1 Tbsp. hemp hearts 1 serving collagen peptides 1. Add coconut milk, avocado, cacao powder, vanilla extract, salt, sweetener and add- ins of choice to a blender. Blend until creamy smooth, using a little water as needed. 2. Add in ice and blend until thick and creamy. Do not over-blend, or you’ll lose thickness and coldness. Enjoy right away! Instant Chocolate Milkshake (2 servings)
  • 7.
    CALORIES FAT PROTEINCARBOHYDRATES 169.93 11.91g 9.05g 8.24g Ingredients Preparation 3 eggs 3 cups cauliflower rice 1 Tbsp. avocado oil 2 Tbsp. almond flour 1/2 tsp. pepper 1 Tbsp. coconut flour 1/2 tsp. garlic powder 1 tsp. sea salt 1. In a large mixing bowl combine the eggs, cauliflower rice, almond flour, coconut flour, garlic powder, along with salt and pepper to taste. 2. Heat the avocado oil in a large skillet over medium heat. Add 1/4 cup of the cauliflower mixture from the mixing bowl onto the pan and form it into a hash brown. Each patty should be 3/4” thick. Cook each hashbrown until golden and crispy, about 3 to 4 minutes on each side. 3. Serve immediately or freeze leftovers. Cauliflower Hashbrowns (3 servings)
  • 8.
    CALORIES FAT PROTEINCARBOHYDRATES 423.01 35.9g 16.58g 9.93g Ingredients Preparation 3 Tbsp. coconut oil 6 slices bacon, diced 2 medium bell peppers, diced 1 medium onion, diced 4 cups spinach, chopped 2 small tomatoes, diced 12 medium eggs, whisked 15 olives, diced 1/4 cup fresh basil leaves, chopped 3 cloves garlic, minced 3/4 cup coconut cream salt, to taste black pepper, to taste 1. Preheat oven to 350 degrees. 2. In a large skillet, melt the coconut oil over medium- high heat. Add the bacon and sauté until crispy, about 3 to 4 minutes. Remove the bacon with a slotted spoon and set aside. 3. In the same skillet, add the bell pepper and onion to the bacon fat and sauté for 5 minutes. Add the spinach to the skillet and saute until wilted, about 1 to 2 minutes. Remove from the heat and let cool. 4. In a large bowl, combine the tomato, eggs, olives, basil, garlic, coconut cream, bacon, and spinach mixture. Season with salt and pepper. Pour the egg mixture into a 9-inch by 9-inch square baking dish. 5. Place in the oven and bake for 30 minutes until the eggs are soft but set. Bacon & Olive Quiche (6 servings)
  • 9.
    CALORIES FAT PROTEINCARBOHYDRATES 256.41 19.02g 12.06g 13.24g Ingredients Preparation 2 Tbsp. olive oil 6 oz. cremini mushrooms, sliced 2 cloves garlic, minced 3 cups riced cauliflower & broccoli 1-2 green onions, both green and white parts, chopped 1 large handful baby spinach leaves 2 eggs garlic salt, to taste salt, to taste black pepper, to taste 1. Add 1 tablespoon of oil to a medium-sized pot over medium heat. Add mushrooms to pot and toss to coat. Add garlic salt and cracked black pepper to taste. Sauté until mushrooms are slightly browned, about 5-7 minutes. Remove from heat. 2. In a large pan over medium heat, add the remaining olive oil. Add chopped garlic to the pan and simmer until fragrant, about 1-2 minutes. Add riced cauliflower and broccoli to the pan and stir. Simmer until the riced vegetables begin to soften, about 5 minutes. 3. Add chopped green onions and a large handful of baby spinach to the pan. Simmer until spinach begins to wilt, about 2 minutes. 4. Crack 2 eggs into a bowl, add salt and pepper to taste, and scramble with a fork or whisk. Move veggies to the sides of the pan and create a well in the center. Add your egg mixture to the center of the pan. Let it sit until it begins to solidify, about 1 minute, and then slowly begin to gather the eggs to the center of the pan with a spatula. Continue this until the egg has become solid, then break the eggs apart and fold into the veggie mixture. 5. Add mushrooms back into the pan and simmer another minute or so. Remove from heat and serve. Mushroom Fried Cauliflower Rice (2 servings)
  • 10.
    CALORIES FAT PROTEINCARBOHYDRATES 599.6 46.91g 38.98g 2.79g Ingredients Preparation 3-4 bunches of chard, collards or mustard greens 1/2 white onion, diced 1-2 cloves garlic, minced 1 Tbsp. red chili flakes 1/2 lb bacon, chopped 1 Tbsp. coconut oil salt, to taste black pepper, to taste 1.Saute bacon, onion and garlic together for 2-3 minutes until it smells amazing! 2. Chiffonade the greens. The easiest way to do this is to roll them up into a tight bundle and slice on the bias. 3. Add the mess of greens to the pan. Add about 2-3 tablespoons of water. 4. Cover and steam for 3-5 minutes. Remove cover and toss with tongs. 5. Cover again for 2 minutes or until tender but still a vibrant green. 6. Serve immediately with vinegar or more butter/oil. Mess of Greens with Bacon (2 servings)
  • 11.
    CALORIES FAT PROTEINCARBOHYDRATES 444.54 29.34g 39.23g 5.95g Ingredients Preparation 2 - 6 oz. top sirloin steaks 2 large handfuls of fresh arugula 3 Tbsp. olive oil 1 medium lemon juiced & zested 1/4 tsp. salt, divided 1/4 tsp. pepper, divided 2 Tbsp. sun-dried tomatoes, diced 1/4 cup shaved parmesan cheese small handful fresh Italian parsley 1. Place a skillet on the stove over medium-high heat. When the pan is hot, add the olive oil. 2. Season the steak with a 1/8 teaspoon each of the salt and pepper, and carefully lay them in the skillet. Cook for three minutes on one side, turn them over, and allow them to cook for another three minutes. Remove them from the pan, and set aside to rest for five minutes. 3. While the steak is resting, you can make your dressing. Add one tablespoon lemon juice and one teaspoon zest to a big bowl. Drizzle in the olive oil, constantly whisking to emulsify. Add most of the parsley, sun-dried tomatoes, salt, and pepper, and stir to combine. 4. Add the arugula and most of the parmesan, and toss to coat. Divide the arugula salad up between two serving plates. Slice the steak into bite-size pieces, going against the grain, and arrange it on top of the arugula. 5. To serve, garnish with additional parmesan, lemon zest, and parsley, if desired. Steak & Arugula Salad (2 servings)
  • 12.
    CALORIES FAT PROTEINCARBOHYDRATES 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 2 Tbsp. coconut aminos 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)
  • 13.
    CALORIES FAT PROTEINCARBOHYDRATES 377.4 35.42g 10.76g 3.76g Ingredients Preparation 4 oz. cubed salami 1/2 cup mixed olives 1/2 cup artichoke hearts 1/2 cup peppers, diced 4 oz. prosciutto, chopped 1 head romaine lettuce, chopped Dressing: 1 tsp. dried oregano 1 Tbsp. parsley, chopped 1 clove garlic, minced 3/4 cup olive oil 1/4 tsp. pepper 1/4 cup red wine vinegar 1/2 tsp. salt 1. Combine all ingredients together in a large bowl. Toss until everything is evenly coated. 2. Store extra servings in a sealed container in the refrigerator until ready to serve. Antipasto Salad (4 servings)
  • 14.
    CALORIES FAT PROTEINCARBOHYDRATES 165.78 15.69g 2.64g 4.67g Ingredients Preparation 4 cups cole slaw mix 1 cup shredded red cabbage 1/2 red bell pepper, sliced thin 1 cup shredded chicken breast 1/4 cup slivered almonds 2 green onions, finely sliced 1 Tbsp. sesame seeds Dressing: 1/4 cup coconut aminos 2 Tbsp. rice vinegar 2 Tbsp. extra virgin olive oil 1/2 Tbsp. sesame oil 1 tsp. minced garlic 1 tsp. grated fresh ginger 1 tsp. stevia 1. For the salad, place all ingredients in a large bowl or serving dish and toss to combine. 2. For the dressing, combine all ingredients in a small blender or food processor. Process until dressing is a slightly creamy texture. 3. Best when salad and dressing are combined just before eating. Asian Chicken Chopped Salad (3 servings)
  • 15.
    CALORIES FAT PROTEINCARBOHYDRATES 153.76 11.64g 4.88g 13.85g Ingredients Preparation 2 avocados 1/3 cup shredded Cheddar 8 slices bacon 1. Heat broiler and line a small baking sheet with foil. Slice each avocado in half and remove the pits. Peel the skin off of each avocado. 2. Fill two of the halves with cheese, then replace with the other avocado halves. Wrap each avocado with 4 slices of bacon. 3. 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. 4. Cut in half crosswise and serve immediately. Bacon Avocado Bombs (4 servings)
  • 16.
    CALORIES FAT PROTEINCARBOHYDRATES 320.04 6.61g 51.13g 13.55g Ingredients Preparation 1 1/2 lb. chicken breasts 1 (15oz) can pure pumpkin puree 2 tsp. chipotle powder ¼ cup roasted poblano pepper, minced 1 tsp. minced garlic 1 tsp. onion powder 1 tsp. dried oregano 1/2 tsp. cumin 3/4 cup water 1. In the slow cooker or crockpot, arrange the whole chicken breasts on the bottom. Pile in the rest of the ingredients on top. Give it a mix so the water and spices are incorporated as one mixture with the pumpkin. 2. Cook on low for 6-7 hours. Slow Cooker Chipotle Pumpkin Chicken (3 servings)
  • 17.
    CALORIES FAT PROTEINCARBOHYDRATES 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 3 cloves garlic, minced 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)
  • 18.
    CALORIES FAT PROTEINCARBOHYDRATES 410.53 29.44g 25.96g 13.58g Ingredients Preparation 2 4-6 oz. salmon fillets 2 Tbsp. olive oil 1 clove garli, minced 1/2 tsp. chili powder 1/2 tsp. cumin 1/2 tsp. onion powder 1/4 tsp. black pepper 1/4 tsp. salt For the avocado salsa: 1 ripe avocado, pitted and diced 1/2 cup tomato, diced 2 Tbsp, onion, diced 2 Tbsp. cilantro, minced 1 Tbsp. olive oil 1 Tbsp. lime juice 1. Stir the olive oil, garlic, and spices in a small bowl. Brush or rub salmon with the spice mixture. 2. Heat a large heavy-duty (preferably non-stick) pan or grill medium-high heat. Add salmon to the pan and cook for 5-6 minutes per side. Remove from pan, top with avocado salsa and serve immediately. 3. To make the avocado salsa:Add the avocado, tomato, onion, and cilantro to a large mixing bowl. Drizzle with olive oil, fresh lime juice and a pinch of salt and pepper. Gently mix with a spoon until fully combined. Cover with plastic wrap until ready to serve. Grilled Salmon (2 servings)
  • 19.
    CALORIES FAT PROTEINCARBOHYDRATES 331.03 23.48g 19.08g 13.36g Ingredients Preparation For Shrimp Marinade: 1/2 lb. shrimp, peeled & deveined, tail removed 1/2 tsp. minced garlic 1/2 tsp. grated ginger 1/2 tsp. salt 1/2 tsp. turmeric powder 1/2 tsp. red chili powder or paprika 1 Tbsp. olive oil 1 Tbsp. lemon juice For Butter Sauce: 2 Tbsp. butter 1 cup red onion, diced 1 cup tomato, diced 1 tsp. minced garlic 1 tsp. grated ginger 10 – 15 cashews 1 tsp. red chili powder or paprika 1 tsp. garam masala 1 tsp. stevia 1/2 cup water 2 Tbsp. coconut cream salt to taste cilantro, to garnish 1. In a medium bowl, combine all the ingredients for the shrimp marinade. Coat the shrimp well and refrigerate for 20-30 minutes to marinate. 2. Heat a skillet on a medium flame with a tablespoon of butter. Add the marinated shrimps to the skillets and cook them for 4-5 minutes. Once done remove them to a plate and keep it aside. 3. To the same skillet add the remaining tablespoon of butter, add in the garlic, ginger, cashews, and onions. Cook until the onions turn translucent and then add the chopped tomatoes. 4. Once the tomatoes turn mushy add the spice powders; red chili powder, garam masala, sugar, and salt. Saute for a minute and add ¼ cup water to avoid burning the spices. Remove from heat and blend them on a food processor or immersion blender to a smooth puree. Return to the stove and cook the sauce for 5 minutes. Add the cooked shrimp to the sauce. Add in another ¼ cup of water to the sauce and let it simmer for 3 minutes. 5. Finally, add the coconut cream and cilantro and off the flame. Serve the butter shrimp over cauliflower rice. Indian Butter Shrimp (3 servings)
  • 20.
    CALORIES FAT PROTEINCARBOHYDRATES 234.61 13.15g 23.63g 4.22g Ingredients Preparation 1 lb. cod or other white fish 1 medium lime, juiced 1 medium jalapeno pepper 1 onion, diced 1 red pepper, diced 1 yellow pepper, diced 2 cloves garlic, minced 1 tsp. paprika 2 cups chicken bone broth 2 cups chopped tomatoes 1 tsp. salt 1/4 teaspoon black pepper 15 oz. coconut milk 1. Place the fish in a large nonreactive mixing bowl, add the lime juice, and set aside to marinate while you proceed with the recipe. 2. Heat a large saute pan over medium/high heat, and add the olive oil. Once it is hot, add the peppers and onions saute, stirring often, until the onions are translucent, 3 to 4 minutes. Add the garlic and saute for 30 seconds. 3. Add the spices, tomatoes and broth, stir well to incorporate. Bring the mixture to a boil. Then add the fish (with the lime juice) and the coconut milk. Stir to combine, and bring the liquid to a boil. Cover the pan, reduce the heat to medium-low, and cook until the flesh of the fish starts to flake, about 10 minutes. 4. Remove the cover, sprinkle the cilantro over the fish, and serve accompanied by wedges of lime. Spicy Brazilian Fish Stew (4 servings)
  • 21.
    CALORIES FAT PROTEINCARBOHYDRATES 339.43 29.09g 6.57g 19.79g Ingredients Preparation 12 oz. asparagus 1 Tbsp. garlic infused olive oil 2 cups chicken or vegetable stock 1 avocado, peeled and cubed 1/2 lemon juiced 1 Tbsp. ghee sea salt, to taste black pepper, to taste 1. Preheat oven to 425 degrees. Or preheat the air fryer to 390 degrees. Toss asparagus with garlic infused olive oil, salt and pepper and roast for 10 minutes. 2. Carefully transfer asparagus to Vitamix or high-speed blender with remaining ingredients and puree until smooth. Add salt and pepper to taste. 3. Add water to thin to desired consistency, if needed, and warm gently over medium heat. Serve immediately. Roasted Asparagus Avocado Soup (2 servings)
  • 22.
    CALORIES FAT PROTEINCARBOHYDRATES 559.97 54.17g 13.18g 6.35g 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. chopped parsley 1. To make the dressing, mix the oil with the lemon zest and juice, capers, mustard, some seasoning and 1 tbsp water. Don’t add the parsley yet (unless serving straight away) as the acid in the lemon will fade the colour if they are left together for too long. 2. Heat the oven to 425 degrees. Line a baking tray with baking parchment and put the fish, skin-side up, on top. Brush the skin with 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 scatter with extra parsley leaves, if you like. Baked Sea Bass (4 servings)
  • 23.
    CALORIES FAT PROTEINCARBOHYDRATES 198.97 10.18g 23.44g 3.44g Thai Fish Cakes (4 servings) Ingredients Preparation 15 oz. cod 2 egg yolks 3 Tbsp. thai red curry paste 1/3 cup green beans, finely diced 2 Tbsp. cilantro, chopped 1 tsp. grated lime zest 1 1/2 Tbsp. olive oil Dipping Sauce: 1/2 red chili, finely diced 1 Tbsp. fish sauce 2 Tbsp. white wine vinegar 1/2 Tbsp. chopped cilantro 1/2 Tbsp. chopped mint 1/2 Tbsp. honey 1 clove garlic, crushed 1 tsp. lime juice 1. In a food processor combine the fish, egg yolk and curry paste and blend for 4 minutes it becomes paste consistency. Transfer the blended fish to a bowl and stir in the chopped green beans, cilantro and lime zest. 2. Heat the oil in a large non stick skillet on medium hight heat. Form the mixture into 1 1/2 tablespoon sized balls, place them in the skillet and then flatten the balls gently with your fingers into a patty shape. 3. Working in batches, cook the fish cakes for 3 minutes per side until golden and crispy on both sides and then transfer to a plate while you cook the remaining fish cakes. 4. In a bowl combine the dipping sauce ingredients and stir until well combine. 5. Serve the fish cakes with dipping sauce on the side for dipping.
  • 24.
    CALORIES FAT PROTEINCARBOHYDRATES 193.56 13.03g 11.27g 10.46g Ingredients Preparation 1/2 avocado 2 oz. turkey breast lunch meat 1/2 tomato 1. Cut the avocado in half with a knife, and use a spoon to remove the green meat from the skin halves. 2. Dice the avocado meat, turkey and tomatoes. Mix in a bowl and season with salt and pepper to taste. 3. Spoon the mixture back into the avocado skin halves and enjoy one half for one snack. Turkey, Tomato & Avocado Boats (1 serving)
  • 25.
    CALORIES FAT PROTEINCARBOHYDRATES 186.95 19.38g 1.51g 2.12g Vanilla Tahini Fudge Fat Bomb (8 servings) Ingredients Preparation 1/2 cup coconut oil 1/4 cup coconut cream 1/4 cup tahini 2 tsp. vanilla extract pinch of sea salt 1/4 – 1/2 tsp. stevia 1. In a small sauce combine the coconut oil, coconut cream and tahini. Stir continuously over very low heat until just combined. 2. Remove from the heat and whisk in the vanilla, salt, and stevia and continue to whisk until the mix cools a bit and is creamy. 3. Divide the mixture between 6 silicone molds, or pour into a small loaf pan lined with parchment paper. Freeze for 1 hour or until completely firm. 4. If using a silicone mold, pop them out of the molds and store in a Tupperware in the fridge. If using a loaf pan, lift up by parchment paper and cut into 6 squares. Store in Tupperware in the fridge.
  • 26.
    CALORIES FAT PROTEINCARBOHYDRATES 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 2 Tbsp. coconut 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)
  • 27.
    CALORIES FAT PROTEINCARBOHYDRATES 314.1 19.86g 28.65g 5.05g Ingredients Preparation 1 tsp. vanilla extract 2 eggs 1/2 tsp. cardamom 1 1/2 cups mixed berries 1 tsp. lime juice 1/2 cup ghee, softened 1/3 cup coconut milk 1/2 tsp. baking soda 1 cup almond flour 3/4 cup cassava flour 1 tsp. cinnamon 1/2 tsp. salt 2/3 cup stevia 1 tsp. lime zest 1. Heat oven to 350 degrees with the rack in the middle. Lightly grease the sides and bottom of an 8-­ inch square metal baking pan with avocado oil or ghee. Make a sling out of parchment paper to line the bottom and hang over the sides. 2. In medium bowl, whisk together flours, cinnamon, baking soda, salt, and cardamom. Set aside. 3. Add the softened ghee and stevia to the bowl of a stand mixer. Use the paddle attachment to blend the mixture on medium-high speed for 3 to 5 minutes or until lighter in color and fluffy. 4. Scrape down the sides of the bowl and add the eggs, coconut milk, lime zest and juice, and vanilla. Beat the mixture on medium speed for 30 seconds or until combined. 5. Next, add half the flour mixture and beat on low speed until combined. Slowly add the rest of the flour and mix until incorporated. Scrape down the sides of the bowl and mix in any dry flour with a spatula. Carefully fold the berries into the batter. 6. Transfer the batter to the parchment-lined baking pan and smooth the top. Pop the pan in the oven and bake until the cake is golden brown and a toothpick inserted in the center comes out clean, about 30-35 minutes. 7. Cool the cake in the pan on a cooling rack. Cut the cake into sixteen squares and serve as is or top with keto confectioners sugar. Berry Snack Cake (16 servings)
  • 28.
    CALORIES FAT PROTEINCARBOHYDRATES 395.62 18.03g 38.41g 22.74g Ingredients Preparation 1/2 cup almond flour 3 eggs, room temperature 10 Tbsp. butter, softened 1/4 cup dark cocoa powder 2 oz. dark chocolate 3/4 cup erythritol 1/2 tsp. baking powder 1/2 tsp. vanilla extract 1. Preheat your oven to 350 degrees. Line a 9×7-inch baking pan with parchment paper. 2. In a bowl mix butter and dark chocolate. Microwave for 30 seconds. 3. Combine the dry ingredients. 4. In a large mixing bowl crack the eggs and beat with a mixer until frothy. Add vanilla extract, the butter and chocolate mixture and continue mixing. 5. Slowly mix in the dry ingredients, until you get a brownie batter consistency. 6. Transfer the brownie batter to the baking pan and bake for 15-20 minutes. You’ll want to check the brownies from minute 15 to make sure you aren’t overbaking them. The center has to be slightly moist when touching. If you like your brownies extry chewy, a blade inserted in the center should come out with some uncooked batter. Allow to cool down, then cut into squares. Super Fudgy Brownies (12 servings)
  • 29.
    CALORIES FAT PROTEINCARBOHYDRATES 143.88 12.04g 1.7g 8.28g Ingredients Preparation 1 cup paleo vegan chocolate chips 1 cup unsweetened coconut shreds or flakes 1. Line a medium baking sheet with wax paper or parchment paper. Clear some room in the freezer for this sheet and set aside. 2. Add chocolate to a medium, microwave-safe bowl. Heat in 20-second increments until completely melted. Stir in between heating increments using a wooden spoon, 3. Add in coconut. Stir and fold until well combined and thoroughly mixed with chocolate. 4. Spread the chocolate mixture onto the prepared baking sheet and form a rectangle. Chill in the freezer for 10-20 mins, until firm. Cut into bars with a sharp knife. Enjoy! Chocolate Coconut Bars (8 servings)