mealplan.week33.pdf

WEEK 33 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
breakfast cereal in
a jar
crispy bratwurst
with glazed brussels
sprouts
bacon wrapped
lobster
chicken & broccoli
casserole
shamrock shake
sweet potato
casserole
salmon casserole
roasted garlic
baba ganoush
teriyaki meatball
noodle bowl
snickerdoodles
pumpkin pecan
cookies
best ever lasagna
slow cooker pulled
pork
cinnamon stars
kale & egg cups
roasted brussels
sprouts
pumpkin sausage
soup
flourless avocado
brownies
breakfast burger
with avocado buns
turnip, leek, & greens
hash
halibut with
spinach artichoke
risotto
pumpkin spice
coconut latte
avocado & salmon
breakfast
sheetpan taco bowls
creamy chicken
& cauliflower rice
casserole
chocolate oatmeal
roasted cauliflower
soup
crispy chicken
thighs

CALORIES FAT PROTEIN CARBOHYDRATES
376.01 33.2g 11.18g 11.54g
Ingredients
Preparation
1 tsp. sea salt
1/2 cup sunflower seeds
½ cup pecans
½ cup walnuts
½ cup Brasil nuts
¼ cup hemp hearts
½ cup shredded coconut
¼ cup chia seeds
1 tsp. vanilla extract
1 Tbsp. Lakanto
3 cups hemp milk
1. In a large bowl (not plastic) soak the sunflower seeds, pecans, walnuts, and brazil
nuts with the salt in purified or spring water, for at least 12 hours.
2. When finished soaking, rinse well with purified water and place back in a clean
bowl. Add the rest of the ingredients to the bowl and mix well.
3. You can now store the cereal in glass jars or keep in the bowl. Refrigerate overnight
before serving. The cereal can be divided in 6 individual jar portions for each day of
the week.
Breakfast Cereal In A Jar
(6 servings)

386.72 36.19g 6.64g 18g
Ingredients
Preparation
3 cups pumpkin puree
1 1/2 cups frozen riced cauliflower, thawed
3 Tbsp. ghee
2 Tbsp. almond milk
2 Tbsp. golden monk fruit sweetener
2 large eggs
2 Tbsp. coconut flour
1 tsp. pure vanilla extract
1/8 tsp. fine sea salt
Pecan Topping:
1 1/2 cups pecans, roughly chopped
3 Tbsp. ghee, melted
2 Tbsp. almond meal
2-3 Tbsp. golden monk fruit sweetener
2/3 tsp. ground cinnamon
1/2 tsp. pure vanilla extract
1/8 tsp. nutmeg
1/8 tsp. fine sea salt
1. Preheat oven to 350 degrees. Lightly grease a large
oven-safe casserole dish and set aside.
2. Add the pumpkin, cauliflower to the bowl of your
food processor. Pulse until smooth. Add ghee, milk,
sweetener, eggs, coconut flour, vanilla and salt and
process until smooth.
3. Transfer to casserole dish and smooth the surface.
You can make the casserole up to this point the day
before serving if desired. Just cover the baking dish and
refrigerate.
4. Combine pecans, ghee, sweetener, cinnamon, vanilla, nutmeg and salt and
sprinkle evenly over the casserole.
5. Bake in the preheated oven at 350 degrees for 25-30 minutes, or until center is set
and the pecans are golden brown. Remove from oven and allow to set for 5 minutes.
Serve warm.
Sweet Potato Casserole
(6 servings)

163.59 14.74g 4.33g 6.52g
Pumpkin Pecan Cookies
(16 servings)
Ingredients
Preparation
1 cup canned pumpkin
1/2 cup coconut oil
1/4 cup eryithritol
1 Tbsp. vanilla extract
1 Tbsp. water
1 1/2 cup almond flour
1/8 tsp. stevia extract
1 tsp. baking soda
1 tsp. cinnamon
1/4 tsp. ground ginger
1/4 tsp. ground nutmeg
1/4 tsp. salt
1/2 cup pecans, chopped
Cinnamon Sugar Topping:
1/2 cup eryithritol
2 Tbsp. cinnamon
1. Preheat oven to 375 degrees.
2. Combine the sweetener and cinnamon in a small bowl for the cinnamon sugar
topping and set aside.
3. Combine pumpkin, oil, sweetener, vanilla and water in a medium bowl.
Place all dry ingredients except nuts in a large bowl. Mix well until combined. Add
wet ingredients to dry.
4. Fold the pecans into the batter. Roll 1-2 Tablespoon scoops of dough into balls. Roll
each ball into the cinnamon sugar mixture. Continue until all the dough has been
used. Place the rolled balls on a baking sheet about 2 inches apart.
5. Bake 8-10 minutes or until lightly browned. They will harden a bit as they cool, but
will still be nice and soft. Let the cookies cool for at least 3 minutes before removing
them from the baking sheet, then transfer them to a cooling rack to complete
cooling.

382.8 21.15g 38g 11.62g
Ingredients
Preparation
1 Tbsp. butter
8 kale leaves, chopped
1 oz. sun-dried tomatoes, chopped
12 eggs
1/3 cup almond milk
3 oz. pepperoni, chopped
24 slices deli ham
12 slices deli turkey
salt, to taste
pepper, to taste
1. IPreheat oven to 400 degrees.
2. Grease a muffin pan with butter. Though the deli meat doesn’t usually stick to the pan, this
assures that removing the cups will be a breeze.
3. Line the muffin openings with thinly-cut slices of turkey & ham, making cups.
4. Divide chopped kale amongst the muffin openings, spreading it somewhat evenly within
each cup. Break in one egg per muffin cup.
5. Pour 1/2 tablespoon of almond milk into each muffin cup, right over the egg. Top with a few
pieces of sun-dried tomatoes and pepperoni. Season with black pepper. Season with salt if
desired.
6. Bake for 8-10 minutes, depending on how runny you desire the yolks to be. Remove and
allow to sit for a few minutes before digging in.
Kale & Egg Cups
(6 servings)

356.5 29.25g 10.02g 17.81g
Ingredients
Preparation
1 ripe avocado
1 egg
2 slices bacon
1 red onion slice
1 tomato slice
1 lettuce leaf
1 Tbsp. mayonnaise
sea salt, to taste
sesame seeds, for garnish
1. Place the bacon on a cold frying pan. Turn the stove on and start frying the bacon.
When bacon beings to curl, flip it with a fork. Continue cooking the bacon until it is
crispy.
2. Remove the bacon from the pan and crack the egg into the same pan, using the bacon
fat to cook it. Cook until the white is set but the yolk is still runny.
3. Slice the avocados in half width-wise. Remove the pit and use a spoon to scoop it out of
its skin. Fill the hole where the pit used to be with Paleo mayonnaise. Layer with lettuce,
tomato, onion, bacon, and fried egg. Season with sea salt. Top with the second half of the
avocado. Sprinkle with sesame seeds.
Breakfast Burger with Avocado Buns
(2 servings)

481.98 45.24g 12.71g 10.6g
Ingredients
Preparation
1 ripe avocado
2 oz. smoked salmon
1 oz. soft goat cheese
2 Tbsp. olive oil
the juice of 1 lemon
a pinch of celtic sea salt
1. Cut the avocado in two and remove the pit.
In a small food processor mix the rest of the
ingredients until coarsely chopped.
2. Place the resulting cream inside the avocado. Serve immediately.
VARIATION
1. Cut the avocado in small cubes. Cut the salmon in small pieces. Mix the two together.
2. Add the goat cheese and the rest of the ingredients and blend well.
Avocado & Salmon Breakfast
(1 serving)

406.11 27.37g 30.56g 12.78g
Chocolate Oatmeal
(1 serving)
Ingredients
Preparation
1 scoop chocolate protein powder
3 Tbsp. almond flour
3 Tbsp. shredded coconut
1 Tbsp. ground flax
1/3-1/2 cup unsweetened almond milk
Topping Suggestions:
shredded coconut
berries
cacao nibs
pumpkin seeds
Choc Zero maple syrup
1. Add protein powder, almond flour, unsweetened
shredded coconut and ground flax to a small
saucepan. Mix well.
2. Add unsweetened almond milk to desired
consistency. It will thicken up just slightly.
3. Heat over medium low heat while stirring until
warm. Only a few minutes. Be careful not to burn.
4. Remove from heat and serve with optional toppings.

470.85 37.46g 18.95g 17.87g
Ingredients
Preparation
1/4 cup coconut oil, for frying
5 fully cooked pork bratwurst, sliced
1 lb. brussel sprouts, shredded
1 large sweet onion, diced
3 Tbsp. avocado oil
1/2 tsp. fine salt
1/2 tsp. garlic powder
3 Tbsp. coconut aminos
1 Tbsp. vinegar
1 tsp. fish sauce
2 Tbsp. pastured gelatin
1. Heat two large skillets over medium heat. Add coconut oil to one skillet and the
avocado oil to another. Let the coconut oil heat for another minute or so. In the
meantime, add the diced onion to the avocado oil skillet and saute for 2 minutes then
add in the brussel sprouts.
2. Add the bratwurst to the coconut oil and fry, stirring occasionally for 8-10 minutes.
Simultaneously saute the onion and brussel sprouts until they are browned and
tender. Mix in the salt and garlic powder to the brussel sprouts.
3. In the small bowl combine the coconut aminos, vinegar and fish sauce, then add 2
tablespoons of gelatin on top and let it bloom. (Blooming gelatin: let it rest until the
liquid has become a solid gel mass).
4. Lower the heat on the brussel sprouts and mix in the gelled sauce mass to the
veggie mix. It will melt and create a thick glaze sauce. Remove from heat. Turn off the
heat on the bratwurst skillet. Use a slotted spoon to remove the crispy bratwurst from
the coconut oil. Serve together right away. Great with some mustard on top!
Crispy Bratwurst with Glazed Brussels Sprouts
(3 servings)

462.87 34.11g 33.12g 6.01g
Ingredients
Preparation
5- 5 oz. cans of salmon
5 oz. goat cheese, divided
1/2 Tbsp. hot sauce
1/2 cup mayonnaise
2 stalks celery, diced
1/2 red onion, diced
1-8 oz. can water chestnuts, diced
4 Tbsp. butter, divided
1 Tbsp. minced garlic
salt and pepper to taste
2 cups almond flour, toasted
1. Preheat oven to 350 degrees. In a large bowl, add salmon, 2 ounces goat cheese,
mayonnaise, hot sauce, salt and pepper. Mix well and set aside.
2. Heat 2 tablespoons butter over medium heat. Add minced garlic and saute for about 30
seconds. Add onions and celery to the pan. Stir often and saute for 5 minutes. Once desired
consistency is reached, add water chestnuts and mix them in and mix around for about 30
seconds.
3. Add veggie mixture to salmon. Mix well and add to an 8x8 baking dish.
4. In a small microwave-safe bowl, melt 2 tablespoons butter and 3 ounces goat cheese in the
microwave. Once they are melted, mix them together so they combine. Add 2 cups of toasted
almond flour to the melted butter and cheese mixture, mix well.
5. Using your clean hands, crumble the almond flour mixture over the top of the baking dish.
Cover and bake for 20 minutes. Serve hot.
Salmon Casserole
(6 servings)

215.61 14.24g 11.54g 13.14g
Ingredients
Preparation
Cheese:
1 cup cashews soaked for 2-3 hours &
drained
3 Tbsp. water
1/2 tsp. dried parsley
1/4 tsp. apple cider vinegar
1/4 tsp. onion powder
1/4 tsp. sea salt
1 egg
Veggie Layers:
1 eggplant, sliced in 1/4” pieces
1 zucchini, sliced in 1/4” pieces
2 eggs
3/4 cup cashew meal
1 tsp. garlic salt
2 Tbsp. water
Meat Sauce:
1 lb. grass fed ground beef
1 jar marinara sauce
1. Preheat oven to 400 degrees. In a bowl, whisk 2 eggs and 2
tablespoons water. Mix cashew meal and garlic salt on a plate.
2. Saturate each eggplant slice in egg wash, then dredge in
cashew meal mixture.
Place on baking sheet and cooke for 30 minutes, flipping half
way through. Reduce heat to 375 degrees after eggplant is finished.
3. While eggplant is baking, brown ground beef in medium sized skillet then add
marinara to make the meat sauce.
4. For “cheese”, place soaked cashews, water, seasonings, and apple cider vinegar in
blender or food processor and puree. Add in egg and blend again briefly.
5. In a greased casserole dish, place a layer of sliced zucchini on the bottom. Spoon
half of meat sauce over zucchini. Spread half of “cheese” on top of meat sauce. Layer
baked eggplant on top of “cheese”. Then spoon remaining meat sauce on top and
“cheese” on top of meat sauce. Bake at 375 for 30-35 minutes.
Best Ever Lasagna
(14 servings)

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

319.11 22.15g 18.45g 13.28g
Ingredients
Preparation
3 cups shredded turnips
4 cups shredded kale
2 cups shredded leeks
2 Tbsp. balsamic vinegar
2 Tbsp. coconut oil
1 tsp. sea salt
1. Heat a large pan with coconut oil on medium-low,
and once hot, add in leeks. Stir the leeks around until
fragrant, then add in shredded kale and sea salt.
2. Allow the mixture to cook 2-3 minutes, then add
in the balsamic vinegar, mixing it around until the
vinegar has dissipated.
3. Add in the shredded turnips, stir the mixture
around, allowing it to cook until the turnips have just softened and then serve.
Turnip, Leek & Greens Hash
(6 servings)

403.16 26.95g 26.77g 15.29g
Sheet Pan Taco Bowls
(4 servings)
Ingredients
Preparation
3 Tbsp. avocado oil, divided
2 cups cauliflower rice
1 lb. bonesless skinless chicken thighs
½ red onion, sliced
1 bunch radishes, quartered
2 tsp. salt
1 tsp. ground ginger
1 tsp. dried parsley
1 tsp. ground turmeric
For the sauce:
1 bunch cilantro, stems trimmed
juice of 2 lemons
1 Tbsp. apple cider vinegar
2 Tbsp. coconut butter
½ tsp. salt
1 Tbsp. nutritional yeast
1 Tbsp. coconut aminos
½ cup avocado oil
1. Pre-heat the oven to 400 degrees. Drizzle one tablespoon of
avocado oil all over a sheet pan. One on side spread out 2 cups of
cauliflower rice. Next to it, line up the chicken thighs so they are
lying flat, snug but not overlapping.
2. In the space that is left arrange the red onion and radishes.
Sprinkle the salt over everything, getting about 1 teaspoon on the
chicken thighs. Next add the remaining seasoning only to the
chicken. Then drizzle the rest of the oil all over the chicken and rice.
3. Put the sheet pan in the oven and roast for 30 minutes. Then broil for 5 minutes.
In the meantime, prepare the rest of the bowls.
4. Combine the cilantro, nutritional yeast, lemon juice, coconut butter, salt and
coconut aminos in the blender, and blend on low until almost smooth. Then slowly
drizzle in the avocado oil until the sauce is fluid. Remove from the blender and store
in the fridge until ready to serve!
5. Spoon the rice on one side of a bowl, the radishes and onions on another. Find
a spot for your avocado. Slice 2 chicken thighs per bowl. Then drizzle sauce over
everything. Can be served over a bed of lettuce with slices of avocado.

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)

427.77 35.07g 18.85g 15.06g
Ingredients
Preparation
2 chicken breasts, diced
2 heads of broccoli, broken into small florets
1 onion, diced
20 white button mushrooms, diced
6 slices of bacon, diced and cooked
20 olives, sliced
1–2 cups of coconut cream, to cover the dish
3 Tbsp. coconut oil
Salt, to taste
2. Cook the chicken breast in the coconut oil in a frying pan. Season with salt.
3. Add everything to a large baking pan and bake uncovered for 1 hour.
Chicken & Broccoli Casserole
(8 servings)

338.57 16.71g 32.83g 14.69g
Ingredients
Preparation
For Meatballs:
2 lb. ground beef
1” fresh ginger, peeled and grated
zest of 1 lime
2 tsp. garlic powder
2 tsp. fine salt
1 tsp. dried parsley
2 Tbsp. minced fresh cilantro
1/2 avocado
4 Tbsp. avocado oil
1/3 cup bone broth
1 Tbsp. fish sauce
1 Tbsp. red wine vinegar
1/4 cup coconut aminos
1 Tbsp. gelatin
4 cups brussels sprouts, shredded
5 cloves garlic, minced
4 eggs, soft boiled
4 bags shiratake noodles
1. Pre-heat oven to 400 degrees. In a large bowl mix together, the ground beef with the rest of the
meatball ingredients until well combined, the avocado should be completely mixed in with only traces
of green specks in the meat, no chunks left. Shape 12 large meatballs.
2. Toss the Brussels sprouts on a sheet pan with 2 tablespoons avocado oil and 1 teaspoon salt. Spread
them out flat over the sheet pan and pop in the oven- middle rack.
3. Heat a large skillet over medium heat. Add 2 tablespoons of avocado oil to the skillet and brown
6 meatballs at a time, 2 minutes a side, then transfer to a sheet pan. Repeat with the remaining
meatballs and then bake them in the oven for about 10-15 minutes.
4. Heat the bone broth with the fish sauce, red wine vinegar, and 2 tablespoons coconut aminos in a
medium sauce pot. Bring to a boil and reduce for 10 minutes. Add gelatin to the remaining coconut
aminos and let it sit until it gels up solid. In the meantime, drain and rinse your noodles and submerge
in cool water. Set aside.
5. Heat the skillet where the meatballs were browned and add a little extra avocado oil. Then add in
the sliced garlic and fry until golden. Remove from the skillet.
6. Drain the noodles, add to the skillet, sprinkle with salt and sauté in the garlic infused fat for a few
minutes while you finish the sauce. They will coat in the fat and get brown and yummy!
7. Remove the bone broth reduction from the heat, scoop in the solid coconut amino-gelatin mass and
whisk into broth until smooth and thick. Set aside.
8. divide the noodles in between 4 large bowls, then the Brussels sprouts. Add 3 meatballs to each
bowl. Garnish with fried garlic, minced cilantro. Peel the eggs and halve them. Add ½ -1 egg to each
bowl. Spoon thick teriyaki sauce generously over each bowl.
Teriyaki Meatball Noodle Bowls
(8 servings)

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

305.37 21.9g 16.5g 12.69g
Ingredients
Preparation
1 1/2 lb. pork sausage
1 cup leeks, thinly sliced
2 tsp. dried thyme
1 tsp. dried basil
1/4 tsp. cinnamon
1 Tbsp. sea salt
2-15 oz cans pumpkin puree
2 1/2 cup beef stock
1/4 cup Choc Zero maple syrup
3 cups spinach
1 Tbsp. coconut oil
1. In a large stock pot, heat coconut oil on low heat until melted.
2. Chop pork sausage into chunks, slice leeks, and add both to the pot. Sprinkle with 1
teaspoon sea salt, thyme, basil, and cinnamon, allowing to sweat out and cook for 10-15
minutes.
3. Once the leeks are soft and sausage cooked through, add in canned pumpkin, choc
zero maple syrup, and beef stock. Sprinkle with remaining 2 tsp sea salt, stirring until fully
combined.
4. Keep the heat on low, allowing the soup to become very hot, about 10-15 minutes. Once
hot, stir in spinach until wilted and serve.
Pumpkin Sausage Soup
(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)

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)

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)

261.76 26.83g 4.13g 1.66g
Ingredients
Preparation
1 lb. lobster tail
9-10 slices bacon
4 green onions, cut into 2” segments
1 Tbsp. olive oil
2 Tbsp. butter (plus more for dipping)
1 tsp. paprika
1 tsp. red pepper flakes
1/2 tsp. celery salt
1/2 tsp. cayenne pepper
salt and pepper to taste
Dipping Sauce:
2 cloves garlic
1 egg
1 Tbsp. lemon juice
1 Tbsp. chopped parsley
1/2 tsp. salt
pinch of pepper
1/2 cup olive oil
1. Remove the lobster meat from the tail shell and fry on an
oiled pan on medium heat for about 5 minutes on each side.
Midway through the frying, put 2 tablespoons of butter into the
pan and let them melt. Let the lobster bathe in the butter on all
sides, sprinkle with salt and spices. After frying, take the lobster
off the heat and cut into 1 - 1½ inch chunks. It’s helpful to cut
along with the natural grooves in the tail.
2. Take your bacon and cut each strip in half. Place a piece of
lobster and 1-2 green onion pieces onto one end of a strip of
bacon and start rolling towards the other end. Secure with a toothpick. Arrange all the
pieces on a greased baking sheet with enough room for the air to circulate.
3. Place it in your oven set to broil on the second highest level. Broil for 8-10 minutes,
turning each one over in the middle. Keep an eye on that bacon!
4. While the lobster is in the oven, make the dipping sauce. Add all dipping sauce
ingredients except the olive oil into a food processor. Process until smooth. While the
processor is still runing, VERY slowly pour in the olive oil to emuslfiy the sauce.
5. Remove the bacon wrapped lobster from the oven and serve.
Bacon Wrapped Lobster Chunks
(8 servings)

176.36 11.46g 4.03g 18.13g
Roasted Garlic Baba Ganoush
(4 servings)
Ingredients
Preparation
1 head garlic
2 medium eggplant
3 - 4 Tbsp. lemon juice
2 Tbsp. tahini
2 Tbsp. extra virgin olive oil plus more for drizzling
½ tsp. sea salt
1. Preheat oven to 400 degrees. Cut the top off the head of garlic. Place on a sheet of
foil and drizzle with olive oil. Wrap tightly in foil and place on a rimmed baking sheet
with the eggplants.
2. Roast the vegetables for about 45 minutes, until the eggplants are collapsed and
the garlic is completely soft.
3. Cut the eggplants in half lengthwise and place in a colander to cool and drain.
Open the garlic packet to cool.
4. Peel the eggplants and squeeze the flesh from the garlic head. Place all
ingredients in the food processor and pulse to desired consistency. Taste and adjust
seasonings.

206.78 20.99g 2.24g 6.01g
Ingredients
Preparation
1 cup coconut milk
1 cup ice
1/2 avocado
1 large handful fresh mint leaves
stevia, to taste
1. Add all ingredients to the blender and blend
until smooth.
Shamrock Shake
(3 servings)

118.27 11.14g 2.44g 3.38g
Ingredients
Preparation
4 oz. almond flour
1/2 oz. coconut flour
1/2 tsp. xanthan gum
1/2 tsp. baking soda
1/2 tsp. cream of tartar
1/4 tsp. kosher salt
4 oz. butter, room temperature
1/3 cup erythritol
1 1/2 tsp. vanilla extract
1 egg
Cinnamon Sugar:
2-3 Tbsp. allulose
2 tsp. cinnamon
1.Preheat oven to 375 degrees and line a baking tray with parchment paper or a
baking mat.
2. Add almond flour, coconut flour, xanthan gum, baking soda, cream of tartar and
salt to a medium bowl. Whisk until thoroughly combined and set aside.
3. Cream butter in a large bowl with an electric mixer until softened, 1-2 minutes.
Add in sweetener and continue to cream until light and fluffy (about 8 minutes). Add
in vanilla extract and egg, mixing until just incorporated. The mixture will appear
slightly ‘broken’ (i.e. not thoroughly smooth). With your mixer on low, add in half of
your flour mixture- mixing until just incorporated. Mix in the rest.
4. Scoop out cookie rounds using a tablespoon for guidance. Roll in cinnamon ‘sugar’
mix and flatten slightly. Note that because keto cookies don’t spread much, how
much you pre-flatten them will dictate their final texture.
5. Transfer cookies to prepared tray and bake for 6-8 minutes, until just very lightly
golden. Allow to cool for 10 minutes and enjoy! Store in an airtight container.
Snickerdoodles
(14 servings)

Cinnamon Stars
(25 servings)
Ingredients
Preparation
2 1/2 cups almond flour
1/2 cup powdered Swerve
2 egg whites large
2 tsp. cinnamon
1 tsp. ground coffee
Sugar Free Icing:
1/2 cup powdered Swerve
1 Tbsp. water
1. Preheat the oven to 300 degrees.
2. Beat the egg whites until they hold soft peaks. Slowly mix in the powdered
sweetener until the mixture is stiff. Add the almond flour and spices and stir until
combined.
3. Form a dough ball and roll it out around 1/2 to 1 centimetre thick between 2 sheets
of baking paper. Place in the freezer to chill for around 15 minutes.
4. Remove from the freezer, lift the top baking paper sheet and use a cookie cutter
to cut out shapes. Place on a baking tray line with parchment paper. Bake for about
12-15 minutes.
5. Let cool completely, then ice with sugar free icing – 1/2 cup powdered sweetener
mixed with 1 tbsp water.
196.08 15.41g 6.24g 10.91g

205.81 17.61g 5.26g 10.4g
Ingredients
Preparation
2 large eggs
1 ripe avocado
1/4 cup ghee, melted
4 Tbsp. almond butter
1/2 tsp. baking soda
1/4 tsp. salt
1/4 cup Swerve or Stevia
1/3 cup cacao powder
2 Tbsp. gelatin
1 bar dark chocolate (70%-85%), chopped
1. Pre-heat oven to 350 degrees. Line a small
baking dish, like a loaf pan with parchment
paper.
2.In the bowl of your food processor combine all
of the ingredients. Blend on medium, low power
until just smooth. No more than 30 seconds. If
you overmix the batter they will be cakey. You
can use a spatula to scrape down the mix and
then fold it together, mashing up any chucks of avocado left.
3. Use the spatula to transfer the batter to the baking dish and smooth it out evenly.
Top with dark chocolate. Bake for 25 minutes. Until the edges begin to separate from
the sides.
4. Remove from the oven and let it cool for 15 minutes before handling. Pick it up,
carefully, by the parchment paper and set it on a cutting board.
5. Cut into 8 squares. Store leftovers in tupperware in the fridge for up to a week.
Flourless Avocado Brownies
(16 servings)

236.25 24.31g 2.67g 7.26g
Ingredients
Preparation
1/2 cup coconut milk
2 Tbsp. pumpkin puree
1 tsp. Choc Zero maple syrup
1/2 tsp. pumpkin pie spice
2 shots of espresso or extra strong coffee
1/4 tsp. black pepper
1. Whisk together coconut milk, pumpkin,
honey, and spice. Froth with cappuccino
machine or heat gently on stovetop and whisk to froth.
2. Brew espresso or extra-strength coffee and pour into a mug.
3. Pour frothed coconut milk mixture into mug. Garnish with additional pumpkin pie
spice.
Pumpkin Spice Coconut Latte
(1 servings)

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