mealplan.week35.pdf

WEEK 35 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
cinnamon bun
breakfast doughnuts
asian meatballs candied pecans
stuffing with
sausage
peppermint
chocolate cookies
southwest breakfast
frittata
chinese beef short
ribs
almond roca
chinese chicken
& wild mushroom
stew
lemon donuts
paleo breakfast bowl asian beef bowl pumpkin butter no bean chili
chocolate peanut
butter bars
bacon & avocado
breakfast burrito
air fryer chicken
wings
slow cooker beef
stew
waffle cereal
chocolate chaffle
rotisserie chicken
soup
berkshire pork
chops
sweet fennel
sausage
avocado tuna salad
slow cooker
chipotle pumpkin
chicken
bacon & zucchini
muffins
mini pizzas
white fish
pomodoro

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

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

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

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

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.

269.63 22.5g 13.4g 3.37g
Ingredients
Preparation
2 Tbsp. butter
1 tsp. fennel seeds
1 Tbsp. olive oil
1/4 tsp. balsamic vinegar
1 lb. ground pork
1 medium fennel bulb, thinly sliced
1 tsp. thyme
3 cloves roasted garlic, minced
1 tsp. salt
1/2 tsp. black pepper
1. Heat a dry pan over medium heat. Add the fennel seeds and keep a close eye on
them. When they begin to brown, stir to avoid burning and remove from heat. Set
aside.
2. In a heavy skillet, heat half the olive oil and all of the butter over medium-high heat.
Add the raw fennel slices and saute for about 10 minutes, until the fennel starts to
caramelize. Remove from the pan and roughly chop.
3. Add the pork, fennel, thyme, roasted garlic, toasted fennel seeds, balsamic vinegar,
salt and pepper to a bowl and mix to combine. Form into 6 even patties.
4. Heat the remaining olive oil in a heavy pan. Once the oil starts to shimmer, add the
sausage patties. Cover the pan and cook for 4 to 5 minutes. Flip the patties with tongs
and replace the cover. Cook for another 4 to 5 minutes or until fully cooked.
Sweet Fennel Sausage
(6 servings)

310.11 23.07g 19.86g 5.17g
Ingredients
Preparation
2 cups grated zucchini (about 2 small zucchini)
1 green onion, chopped
2 sprigs of fresh thyme, leaves removed
7 eggs
1/2 tsp. salt
1 tsp. turmeric
4-5 slices bacon, diced
1 tsp. baking powder
1/2 Tbsp. apple cider vinegar
1 scoop collagen peptides, (optional)
1. Preheat the oven to 350 degrees.
2. Heat a frying pan to medium heat. Fry bacon pieces until lightly crisp.
3. In a mixing bowl, combine all zucchini muffin ingredients (including bacon) until
combined evenly. Some coconut flour brands are more absorbent than others, so add
an extra egg if the batter seems too dry.
4. Scoop the batter into silicone muffin trays. Bake for 30 minutes, or until golden
brown on top and cooked through.
5. Remove muffin trays from the oven and place onto a wire rack. Serve zucchini
muffins warm with butter. After cooling completely, store leftovers in an airtight
container in the refrigerator.
Bacon & Zucchini Muffins
(3 servings)

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

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

919.33 73.75g 46.65g 18.69g
Ingredients
Preparation
1 lb. ground beef or pork
1 bunch greens of green onions, sliced
¼ cup sesame oil
¼ cup fresh ginger, grated
1/4 cup coconut aminos
15-20 drops liquid stevia
sesame seeds, to garnish
4 cups cauliflower rice, cooked
1. In large cast iron skillet or wok, cook green onions
in sesame oil over medium-high heat until they
begin to soften and brown, about 4 to 5 minutes.
2. Add beef and, with a wooden spatula, break up into smaller pieces continually,
cooking until the outside is no longer pink, about 8 minutes.
3. Add coconut amino acids, ginger, garlic and stevia. Simmer 2 to 3 minutes, stirring
in the new ingredients.
4. Serve on top of hot, cooked cauli rice, garnished with sesame seeds and green
onions’ greens or fresh cilantro/chives etc.
Asian Beef Bowl
(2 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)

458.56 30.95g 31.88g 21.51g
Ingredients
Preparation
1 avocado
1 lemon juiced, to taste
1 Tbsp. chopped onion to taste
5 oz. cooked or canned wild tuna
sea salt, to taste
black pepper, to taste
1. Heat a dry cast-iron skillet over medium
heat until hot, then toast chiles in batches
(with guajillos opened flat), turning and pressing with tongs, until more pliable and slightly
changed in color, about 30 seconds per batch. Transfer to a bowl and soak in boiling-hot
water until softened, about 15 minutes.
2. Drain chiles, then purée in a blender with 1 tablespoon sea salt and remaining ingredients
except chicken and remaining sea salt until adobo is very smooth, about 1 minute.
3. Sprinkle chicken with remaining 3/4 teaspoon sea salt. Place 1 chicken leg in center of
a sheet of parchment paper (about 20 by 15 inches) and cover with 1/3 cup adobo. Gather
parchment up around chicken and tie tightly with kitchen string. Repeat with remaining
chicken and adobo.
4. Arrange packages in 2 steamer racks (on top of each other) over boiling water in a pasta
pot (use 2 pots if you can’t layer your racks) and steam, covered tightly, until chicken is very
tender and starting to fall off the bone, 1 3/4 to 2 hours. Replenish water as necessary.
5. Carefully transfer each package to a shallow bowl. Remove kitchen string and slowly slide
parchment out from underneath chicken and broth. Season with salt.
Avocado Tuna Salad
(1 serving)

433.47 8.35g 75.55g 19.81g
Mini Pizzas
(2 servings)
Ingredients
Preparation
2 cups riced cauliflower
1 tsp. dried basil
1 tsp. dried oregano
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)

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

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)

541.08 41.12g 34.18g 6.47g
Ingredients
Preparation
3 1/2 lb. grass-fed beef, diced
1 1/2 cups beef bone broth
3 stalks celery, diced
3 carrots, chopped into large rounds
1 Tbsp. ginger, minced
1 leek, white part only, sliced
15 oz. canned diced tomatoes
3 handfuls fresh spinach
2 Tbsp. apple cider vinegar
2 tsp. dried rosemary
2 tsp. dried thyme
1 Tbsp. ghee or coconut oil
salt and pepper to taste
1. In a frying pan on medium heat, add
ghee and lightly brown beef. Add beef to
your slow cooker.
2. Add all remaining ingredients except
spinach to your slow cooker and stir to
combine well. Turn the heat to low, and
cook for 5-8 hours.
3. Before cooking time finishes, lightly steam spinach and set aside. Once cooking
time is complete, gently stir in spinach.
4. Taste the mix and adjust seasonings as desired.
5. Serve slow cooker beef stew warm with mashed cauliflower, steamed greens, or
cooked and cooled cauliflower rice.
Slow Cooker Beef Stew
(7 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)

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
1/2 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)

436.4 9.16g 71.03g 16.59g
Ingredients
Preparation
3-4 skinless white fish fillets
1 Tbsp. olive oil
1 shallot, peeled & finely chopped
28 oz. crushed tomatoes
1/2 cup roughly chopped basil
1 tsp. honey
Salt and pepper, to taste
1. Place a large skillet over medium heat. Add the
oil. Salt and pepper the fish fillets on both sides.
Once the oil is hot, sear the fish fillets until cooked
through. For thin fillets like grouper, cook 2 minutes
per side. For thicker fillets like cod, cook 4 minutes per side. Remove from the skillet
and set aside.
2. Add the garlic and shallots to the skillet. Saute for 2-3 minutes to soften. Then add
in the crushed tomatoes and honey. Stir and simmer for 5 minutes. Taste, and salt
and pepper as needed.
3. Stir in the fresh basil and add the fish fillets back to the skillet. Simmer another 1-2
minutes to reheat the fish. Serve warm as-is or with a side of zucchini noodles.
White Fish Pomodoro
(4 servings)

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

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

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

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

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

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

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

mealplan.week35.pdf

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