This document provides a week's worth of meal plans including recipes for breakfast, lunch, dinner, snacks and dessert. Some of the recipes included are enchilada frittata, mashed cauliflower breakfast bowls, sausage and egg vegetable scramble, keto donuts, smoked salmon and leek quiche, Mexican chicken schnitzel, chick-fil-a bites and Thai shrimp lettuce wraps. The document lists the name of each recipe along with its estimated calories, fat, protein and carbohydrate content. Full recipes are provided for each meal including ingredients and preparation instructions.

1. WEEK 42 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERT
enchilada frittata
mexican chicken
schnitzel
savory stuffed
pepper soup
thai panang curry chocolate truffles
easy breakfast
tacos
chick-fil-a bites air fryer shrimp
chicken meatballs
in tomato sauce
chocolate almond
butter hearts
mashed
cauliflower
breakfast bowls
grilled turkey
burgers
onion rings
grilled chicken
piccata
lemon bars
eggs benedict
casserole
spicy thai shrimp
lettuce wraps
air fryer hard-
boiled eggs
zuppa toscana
sausage &
egg vegetable
scramble
garlic butter steak
bites
beef tips & gravy
keto donuts
asian beef lettuce
wraps
fish & chips
smoked salmon &
leek quiche
caprese salad fried chicken

2. CALORIES FAT PROTEIN CARBOHYDRATES
519.65 32.17g 46.49g 11.5g
Ingredients
Preparation
12 large eggs
3 cups cooked chicken breasts, diced
1 can Rotel canned tomatoes & chilies
11/2 tsp. chili powder
1/2 tsp. garlic powder
1/4 tsp. ground cumin
1/2 tsp. salt
1/2 tsp. pepper
1/3 cup onion, diced
2 cloves garlic, minced
3 Tbsp. coconut milk
green onions, for garnish
Enchilada Sauce:
1 Tbsp. ghee
1 can tomato sauce
2 Tbsp. olive oil
1/2 tsp. garlic powder
2 tbsp almond flour
1/4 tsp. ground cumin
1/2 tsp. sea salt
1 1/2 Tbsp. chili powder
1/4 tsp. black pepper
1. Preheat oven to 350 degrees.Heat cast iron over
medium heat with 1 tbsp ghee.
2. Add the pressed garlic along with onion to the
skillet. Saute until translucent.
3. Add in the diced chicken, canned rotel and
seasonings. Whisk the 12 eggs and coconut milk until completely combined. Once
everything in the cast iron skillet is combined and has been heated, whisk in the eggs
on top of everything in the pan.
4. Place the cast iron skillet in the oven and allow to cook 25 minutes.
5. Add all sauce ingredients except the tapioca flour to a saucepan over medium heat.
Once it comes to a slow boil add in the tapioca flour and lower heat to low. As the
tomato sauce continues to cook, the tapioca flour will allow it to thicken. Once thick,
remove from heat.
6. One the frittata is fully cooked, allow to cool for 10 minutes. Slice and serve with the
enchilada sauce.
Enchilada Frittata
(5 servings)

3. CALORIES FAT PROTEIN CARBOHYDRATES
212.88 6.95g 10.95g 22.11g
Ingredients
Preparation
4 eggs
4 siete almond flour tortillas
1/2 Tbsp. avocado oil
1 pinch salt
pepper
1/2 cup sliced red cabbage
1 Tbsp. avocado oil
1 sweet potato
1 bell pepper, diced
1 cup spinach
2 slices bacon, cooked and crumbled
1. Crack the eggs bowl and whisk until smooth and well incorporated. Add salt and pepper to
the eggs.
2. Drizzle some oil into a medium-sized pan, and saute the sweet potato cubes over medium
heat until tender while flipping on both sides. This takes about 10 minutes or so.
3. While the sweet potato cubes cook, grab another large pan and place it on the stove-top
over medium heat. Spray with oil and gently pour the whisked eggs into the pan. Cook the
eggs until softly scrambled, about 7 minutes or so. Mix 1/2 cup of spinach into the eggs about
half way through. Set eggs aside in bowl when finished cooking.
4. Warm tortillas on the stove-top and quickly remove. Scoop about 2 tablespoons of cooked
eggs into the warmed tortilla.
5. To assemble the tacos, scoop about 2 tablespoons of egg onto the tortilla followed by 2
tablespoons of the sweet potatoes. Sprinkle with bacon pieces.
Easy Breakfast Tacos
(8 servings)

4. CALORIES FAT PROTEIN CARBOHYDRATES
365.33 32.21g 8.31g 10.49g
Ingredients
Preparation
3 servings cauliflower mash
1 1/2 cups whole baby portobello mushrooms
4 cups fresh greens
6-8 slices of bacon
3 Tbsp. coconut aminos
2 Tbsp. coconut oil
1 Tbsp. olive oil
sea salt to taste
1. Preheat oven to 375 degrees. Heat oil in a sauté pan over medium low heat. Slice
mushrooms in half and add to sauté pan. Cook slowly over low heat for the flavors
to fully develop.
2. When the mushrooms are well cooked, pour in the Coconut Aminos to deglaze
the pan and develop a caramelization on the outside of the mushrooms. Remove
from heat and sprinkle with a bit of coarse sea salt while the glaze is still wet.
3. Lay bacon on a rimmed, parchment lined baking sheet. Cook until crisp, about
12-15 minutes. Remove bacon from cooking sheet and set aside to cool on a paper
towel. This will absorb extra grease. Reserve the grease left on the baking sheet
and store in an airtight jar in the fridge to use for cooking. Once bacon has cooled,
rough chop and store until use.
4. Divide ingredients along with cauliflower mash among 3 bowls, and drizzle with
olive or avocado oil. Sprinkle with coarse sea salt.
*These can be prepped the day before and reheated for a quick breakfast bowl, or
eaten straight from the fridge.
Mashed Cauliflower Breakfast Bowls
(3 servings)

5. CALORIES FAT PROTEIN CARBOHYDRATES
440.55 33g 30.58g 3.82g
Ingredients
Preparation
12 eggs, beaten
2 Tbsp. coconut milk
1 Tbsp. olive oil
1/2 onion, diced
6 asparagus spears, chopped
6 slices bacon, cooked & chopped
2 cloves garlic, minced
salt and pepper to taste
Hollandaise Sauce:
1/2 cup melted ghee
1/2 tsp. hot sauce
1/2 tsp. salt
3 large egg yolks
1 Tbsp. lemon juice
1/4 tsp. cayenne pepper
1. Pre-heat the oven to 350 degrees. Spray a 8X8 OR 9X13″
baking dish with non-stick spray. Heat the olive oil in a
medium skillet over medium-high heat.
2. Add the minced garlic, chopped onion, 3 slices bacon,
chopped and asparagus chunks to the skillet. Sauté
together for around 4-5 minutes or until tender.
3. In a large mixing bowl, whisk together the eggs and coconut milk and season very
liberally with salt and black pepper.
4. Transfer the sauteéd veggies into the beaten eggs and whisk together until
combined. Pour the mixture into the baking dish. Bake for 30-35 minutes.
5. Add 3 egg yolks, lemon juice, salt, hot sauce and cayenne pepper to a mason jar.
Heat ½ cup ghee over low heat until completely melted. Add a little bit of the melted
ghee to the mason jar and use an immersion blender on high speed to start blending
together. Slowly (really slowly) pour the rest of the melted ghee in the jar as you are
blending. As you blend, the sauce will begin to thicken. Serve over casserole.
Eggs Benedict Casserole
(4 servings)

6. CALORIES FAT PROTEIN CARBOHYDRATES
528.58 38.45g 32.15g 12.65g
Ingredients
Preparation
8 eggs, beaten
1 lb. ground sausage
1/4 cup diced red onion
1/4 cup diced tomatoes
1/4 cup diced red peppers
1/4 cup diced green peppers
1. Cook sausage over medium heat until no
longer pink. Add the vegetables and saute until tender.
2. Create a pool in the center of the vegetable/sausage mixture and add the eggs.
Cook, stirring, until the eggs are fully cooked.
Sausage & Egg Vegetable Scramble
(4 servings)

7. CALORIES FAT PROTEIN CARBOHYDRATES
154.56 13.21g 6.69g 8.37g
Ingredients
Preparation
2 1/4 cups almond flour
1/2 cup granulated sweetener of choice
1 tsp. baking soda
4 large eggs
1 tsp. apple cider vinegar
1/4 cup coconut milk
1. Preheat the oven to 350 degrees. Grease
a 12-count donut pan generously and set
aside.
2. In a mixing bowl, add your almond flour, sweetener, and baking soda and mix well.
In a separate bowl, add your eggs, apple cider vinegar, and coconut and mix together.
Combine your dry and wet ingredients and mix well, until just combined.
3. Transfer your donut batter into a ziplock bag. Cut one end of the ziplock bag and
gently squeeze out the donut batter directly into the doughnut pan.
4. Bake the donuts for 12-15 minutes. Remove from the oven and let cool for 5
minutes, before transferring to a wire rack to cool completely. If desired, frost the
donuts.
Keto Donuts
(12 servings)

8. CALORIES FAT PROTEIN CARBOHYDRATES
318.13 25.5g 14.26g 11.94g
Ingredients
Preparation
Crust:
2 cups almond flour
1/4 cup ghee, melted
1 egg
1/2 tsp. sea salt
Filling:
2 tsp. coconut oil
2 leeks white and light green parts only, sliced
3 cloves garlic, minced
4 eggs, whisked
1/2 cup almond milk
2 Tbsp. nutritional yeast
2 Tbsp. dill, chopped
1 Tbsp. chives, chopped
1/4 tsp. sea salt
1/8 tsp. black pepper
6 oz. smoked salmon, chopped
1. Preheat oven to 350 degrees, and grease a 10 inch quiche dish with
ghee. Combine all ingredients for the crust in a large bowl until a
crumbly dough forms. Press the dough into the quiche dish. Bake for 15
minutes.
2. While the crust is baking, heat coconut oil in a skillet over medium heat. Add sliced leeks
and garlic and stir cooking for 3-4 minutes just softened and fragrant. Remove from heat
and set aside.
3. In a separate bowl, whisk together eggs, coconut milk, nutritional yeast, dill, chives, salt,
and pepper until smooth. Stir in the leek mixture and smoked salmon.
4. Pour the egg mixture into to the par baked quiche crust. Bake in the oven for 40 minutes
until golden, and a knife inserted in the center comes out clean.
5. Cool slightly before slicing and serving.
Smoked Salmon & Leek Quiche
(6 servings)

9. CALORIES FAT PROTEIN CARBOHYDRATES
664.05 41g 63.15g 11.59g
Ingredients
Preparation
4 thin chicken breast cutlets
1/2 tsp. salt
1/4 tsp. pepper
2 eggs, whisked
2/3 cup cassava flour
1/4 cup ground flaxseeds
1 tsp. dried oregano
1 tsp. cumin powder
1 tsp. coriander seed powder
1 tsp. paprika powder
1 tsp. garlic powder
Sauce:
2 Tbsp. mayonnaise
2–3 Tbsp. chopped cilantro
3–4 slices green chilli
1 clove garlic
juice of 1/2 lime
pinch of salt
2 Tbsp. of almond milk
1. Season chicken with salt & pepper. Add 1/4 cup of the cassava flour to a plate for
dusting. On another larger plate, mix together the remaining cassava flour, ground
flaxseeds & spices. Whisk the eggs in a large bowl.
2. Dust each chicken breast lightly with cassava flour (plate 1), dip in the whisked egg,
then cover well in the spiced flour mixture.
3. Preheat a large, semi-deep frying pan over medium-high heat. Once hot, reduce
the heat to medium. Add the oil and allow it to heat up as well. Add the breaded
chicken breasts and cook for 2-3 minutes on each side. Swirl the oil around the
breasts a few times. Make sure the heat is high enough for the meat to sizzle while
cooking but not to burn too quickly. Turn them over once crispy and golden brown.
4. Combine all sauce ingredients in a food blender or a food processor and process
until smooth. Once cooked, remove the schnitzel to a cutting board and rest for a
couple of minutes. Slice and serve with a little sprinkle of dried oregano and sea salt.
Drizzle with the sauce and serve with a side of leafy greens, fresh coriander and lime
wedges.
Mexican Chicken Schnitzel
(4 servings)

10. CALORIES FAT PROTEIN CARBOHYDRATES
458.67 36.24g 29.59g 3.98g
Ingredients
Preparation
2 lbs. chicken breasts, cubed
1 cup + 1 Tbsp. pickle juice
1/2 cup almond flour
1 large eggs
1 Tbsp. coconut milk
1/4 tsp. onion powder
1/2 tsp. garlic powder
1 tsp. paprika
1/2 cup coconut
1 cup pickle slices
Sauce:
1/2 cup mayo
2 tsp. coconut aminos
1/2 tsp. yellow mustard
1 tsp. dijon mustard
1/2 tsp. paprika
1/4 tsp. salt
1. Add chicken to a bowl with the 1 cup pickle juice
and let marinate for at least 30 minutes.
2. Beat eggs, coconut milk and tbsp of pickle juice in a shallow bowl, set aside. Mix
almond flour and seasonings in a medium bowl
3. Dip the chicken chunks into the egg mixture and transfer to the almond flour
mixture, making sure to coat well. Place the coated chicken on a separate plate.
4. Heat coconut oil in a frying pan over medium-high heat and cook 3 minutes per
side.
5. For the sauce, add everything to a bowl and mix together until combined. Place
the nuggets on toothpicks with pickle slices and serve with the Special Sauce.
Chick-fil-a Bites
(8 servings)

11. CALORIES FAT PROTEIN CARBOHYDRATES
254.11 13.17g 28.24g 5.99g
Ingredients
Preparation
1 Tbsp. olive oil
1 lb. lean ground turkey
2 Tbsp. almond flour
2 Tbsp. keto friendly mayonnaise
1 tsp. garlic powder
1 Tbsp. coconut aminos
1 tsp. sea salt
1/4 tsp. freshly ground pepper
Lettuce wraps and your choice of toppings, including
tomato, avocado, red onion and pickles
1. Coat a plate with the tablespoon of oil.
2. Place the ground turkey, almond flour, mayonnaise, garlic powder, coconut
aminos, salt and pepper in a medium bowl. Using your hands, combine the
mixture gently to avoid overworking the meat. The mixture will be sticky.
3. Form the meat into 4 burgers and place on the oil coated plate, brushing a bit
more oil over the top of the burgers as well to prevent sticking. Chill 10 minutes..
4. Preheat the grill to medium high heat. Place the burgers on the grill and reduce
the heat to medium. Grill for 5 minutes per side or until the internal temperature
reaches 165 degrees. Remove from heat.
5. Serve in lettuce wraps with your desired toppings and enjoy!
Grilled Turkey Burgers
(4 servings)

12. CALORIES FAT PROTEIN CARBOHYDRATES
550.82 42.18g 34.55g 13.77g
Ingredients
Preparation
Thai Shrimp:
1 lb. shrimp, peeled & deveined
2 Tbsp. coconut aminos
1/4 cup olive oil, divided
1 Tbsp. fish sauce
2 tsp. lime juice
1/4 tsp. red pepper flakes
Peanut Sauce:
1/4 cup peanut butter
1/4 cup coconut aminos
1 1/2 Tbsp. lime juice
1/2 tsp. red pepper flakes
1/4 tsp. salt
1/4 tsp. garlic powder
Lettuce Wraps:
16 leaves Bibb lettuce
1/3 of a cucumber, julienned
1 large avocado
1. In a medium bowl, whisk together the coconut aminos, 2 tablespoons olive oil, fish
sauce, lime juice, and crushed red peppers. Add the shrimp and mix to coat. Cover
and let sit for 30 minutes to marinate.
2. Whisk together the ingredients for the peanut sauce. Set aside.
3. Heat the remaining 2 tablespoons oil in a large pan or wok over medium heat. Add
the shrimp and saute for 4-6 minutes, until white, opaque, and cooked through.
4. Divide the shrimp, cucumbers, and avocados among the lettuce leaves. Drizzle
with peanut sauce. If desired, garnish with green onions, roasted peanuts, and lime
wedges.
Spicy Thai Shrimp Lettuce Wraps
(4 servings)

13. CALORIES FAT PROTEIN CARBOHYDRATES
384.45 20.1g 47.68g .25g
Ingredients
Preparation
2 lbs. sirloin steak, cubes
1 Tbsp. olive oil
4 cloves garlic, minced
2 Tbsp. ghee
salt and pepper to taste
1. Season the cubed steak with salt and pepper.
2. Heat the olive oil in a skillet over medium heat, add in the steak pieces. Cook for 3-4
minutes on each side. Stir occasionally. For the steak to get really crispy, make sure
to drain any excess water out of the skillet towards the end of cooking. Once liquid is
removed, place the skillet back on the heat and brown another minute or so. Transfer
the cooked steak to a large bowl and place to the side.
3. Add the ghee and the minced garlic to the skillet. Heat for 30 seconds. Transfer the
steak back to the skillet and mix together with a large wooden spoon. Make sure to
coat the steak evenly with the butter and garlic mixture. Season with salt and pepper
and serve with your favorite roasted or steamed veggie.
Garlic Butter Steak Bites
(4 servings)

14. CALORIES FAT PROTEIN CARBOHYDRATES
472.9 34.55g 31.28g 10.45g
Ingredients
Preparation
1 1/2 lb. ground beef
14 butter lettuce leaves
1 Tbsp. sesame seed oil
2 cloves garlic, minced
1/4 cup coconut aminos
1 Tbsp. rice vinegar
8 oz. water chestnuts, finely chopped
1 red pepper, diced
1/2 tsp. crushed red peppers
1/4 tsp. ground ginger
cashews and green onions, for garnish
1. In a large skillet, heat 1 tablespoon of sesame seed oil over medium high heat and
add in the minced garlic along with the ground beef. Allow to cook until the beef
becomes crumbly and browned. Around 7 minutes. Once beef is cooked, remove and
drain and discard the grease. Transfer the beef to a bowl and set to the side.
2. Add the red pepper and finely diced water chestnuts. Cook until the peppers
become tender. 3 minutes or so. Transfer the beef back to the pan with the red
pepper and water chestnuts. Combine together with a spoon.
3. Add the coconut aminos, rice vinegar, red pepper flakes and ground ginger.
Combine all ingredients with a spoon and allow to cook together, another 3 minutes
or so.
4. Arrange the lettuce cups on a platter and add a heaping spoonful of the beef
mixture into each butter lettuce cup. Garnish each lettuce cup with green onions and
cashews.
Asian Beef Lettuce Wraps
(4 servings)

15. CALORIES FAT PROTEIN CARBOHYDRATES
526.38 35.25g 44.71g 8.41g
Ingredients
Preparation
5 oz. baby greens
2 heirloom tomatoes, sliced
1 cup fresh mozzarella, cubed
2 Tbsp. toasted pine nuts
salt & pepper, to taste
28 oz. rotisserie chicken
Dressing:
3 Tbsp. olive oil
3 Tbsp. pesto
1 1/2 Tbsp. apple cider vinegar
1. Whisk together olive oil and pesto.
2. Plate greens, cheese, tomatoes, and pine nuts
3. Whisk dressing again, toss salad with desired amount of basil vinaigrette
4. Slice the chicken, plate and pour a little vinaigrette over chicken & season with salt
and pepper if desired, serve!
Caprese Salad
(5 servings)

16. CALORIES FAT PROTEIN CARBOHYDRATES
735.87 59.93g 42.93g 12.67g
Ingredients
Preparation
2 15-ounce cans full-fat coconut milk, divided
1/2 yellow onion, finely chopped
1 red bell pepper, chopped
1 Tbsp. coconut oil
1.5 lbs. boneless skinless chicken breasts, chopped
4 Tbsp. panang curry paste
2 Tbsp. almond butter
2 Tbsp. fish sauce
sea salt, to taste
1. Open one can of coconut milk and pour a small amount
(about ¼ cup) into a large skillet or dutch oven over
medium heat. Add the onion and saute until very fragrant and softened, about 5 to 8
minutes. Add the bell pepper and saute an additional 2 minutes to soften.
2. Add the remaining coconut milk, panang curry paste, almond butter, fish sauce,
and sea salt and bring mixture to a full boil. Reduce heat to a simmer and cook 15
minutes to allow flavors to develop, stirring occasionally.
3. Heat a separate skillet over medium-high and add about a tablespoon of coconut
oil (or cooking oil of choice). Add the chopped chicken and brown on all sides, about 3
to 5 minutes.
4. Cover this skillet and continue cooking until chicken is cooked through, about 3
to 5 minutes. Drain any excess liquid off of the chicken. Transfer the chicken to the
skillet/pot with the curry mixture. Continue cooking a gentle simmer for additional 10
minutes to allow flavors to come together.
5. Serve panang curry with your choice cauliflower rice, zucchini noodles, or
vegetables.
Thai Panang Curry
(4 servings)

17. CALORIES FAT PROTEIN CARBOHYDRATES
613.33 49.67g 32g 9.6g
Ingredients
Preparation
Meatballs:
1 1/2 lb. ground chicken
1 carrot, peeled and grated
1 zucchini, grated
2 cloves garlic, grated
2 Tbsp. chopped cilantro
1 tsp. salt
1 tsp. paprika
Sauce:
2 Tbsp. olive oil
1 onion, finely diced
2 cloves garlic, minced
1/2 tsp. cinnamon powder
1 tsp. salt
1 tsp. ground coriander seed
1 tsp. paprika
1 tsp. cumin
2 cups diced tomatoes
1. In batches, squeeze the grated vegetables in your hands to remove excess juice and
return the flesh to a large mixing bowl. Add the ground chicken to the vegetables.
Add the rest of the meatball ingredients and combine using your hands, to make
sure everything is well incorporated. Roll the mixture into small balls, just a little
larger than a gold ball, and set aside.
2. Preheat the oven to 355 degrees. Sauté the onion in olive oil for 4-5 minutes, until
softened. Add the garlic and stir for a minute. Add the spices and salt, stir through
and then add the tomatoes. Stir together for a minute or so.
3. Add two-thirds of the sauce to the bottom of a large baking dish or a casserole dish.
Place the meatballs on top and then spoon a tablespoon of leftover sauce on top of
each meatball. Cook in the oven for 35-40 minutes. Increase the temperature to 400
degrees in the last 5-10 minutes.
Chicken Meatballs in Tomato Sauce
(4 servings)

18. CALORIES FAT PROTEIN CARBOHYDRATES
665.76 54.59g 38.13g 5.08g
Ingredients
Preparation
8 chicken thighs, cut in halves
1 1/2 tsp. salt
2/3 tsp. black pepper
5 cloves garlic, minced
3 Tbsp. baby capers, chopped
2 Tbsp. caper juice
2 Tbsp. olive oil
zest & juice of 1 lemon
1 1/2 Tbsp. ghee
parlsey, chopped
capers & lemon slices, for garnish
1. Season the chicken evenly with salt and pepper. Combine
roughly chopped capers, garlic, lemon zest and juice and olive
oil in a bowl. Pour two thirds of the marinade over the meat in
a larger bowl and mix. Transfer to a container or a Ziplock bag.
Refrigerate to marinate overnight or for about 4-6 hours.
2. Heat grill to medium-hot. Shake excess marinade off the chicken pieces (brush
off some of the garlic capers onto a plate, reserve the juices) and places on a hot grill
plate. Cook for about 8-10 minutes each side or until well browned and feels cooked
to touch (you can cut one of the pieces to check).
3. While the chicken is grilling, prepare the sauce with the remaining marinade. Heat
a separate pan over medium-high heat and add all the excess lemon caper marinade
together with any bits of garlic and capers. Stir in 1-2 tablespoons of ghee and cook
for 1-2 minutes, allowing it to bubble away and crisp up a little. Once you see garlic is
changing colour, turn the heat off and set aside.
4. Finish the dish by sprinkling freshly chopped parsley over the top.
Grilled Chicken Piccata
(4 servings)

19. CALORIES FAT PROTEIN CARBOHYDRATES
248.66 22.53g 6.11g 6.38g
Ingredients
Preparation
5 slices, thick sliced bacon, chopped
1 lb. sweet or spicy ground italian sausage
3 cloves garlic, minced
1 onion, diced
1/2 tsp. red pepper flakes
6 cups chicken broth
1 bunch curly kale, chopped
1 cup heavy cream
grated parmesan, for garnish
1. Place a large Dutch oven or stock pot on medium heat and cook bacon until crispy.
Remove the bacon and set aside. Add the ground sausage to the pot and cook using,
a wooden spoon to break into pieces. Cook until no longer pink. Remove from pot
and set aside with bacon
2. Add the garlic and onion to the pot with drippings and cook, stirring occasionally,
until translucent. Add the red pepper flakes, salt and pepper.
3. Pour in the chicken broth and bring to a boil, lower to a simmer and cover. Cook for
10 minutes. Add the kale, cream, bacon and sausage. Cook until kale is tender, about
5 to 6 minutes. Ladle into bowls and garnish with grated parmesan.
Zuppa Toscana
(8 servings)

20. CALORIES FAT PROTEIN CARBOHYDRATES
649.96 52.93g 42.52g 1.68g
Ingredients
Preparation
2 lb. sirloin tips
1 Tbsp. olive oil
1 clove garlic, minced
1/4 tsp. salt
pinch of pepper
4 cups cauliflower mash
Gravy:
2 cups beef broth
1 1/2 tsp. ghee
1/2 tsp. garlic powder
pepper, to taste
1/4 tsp. salt
1. In a large skillet heat oil over high heat. Add the meat, minced garlic and a little salt
and pepper. Cook on medium/high heat until meat is browned on all sides; about 5
minutes.
2. Pour beef broth over the meat and drippings and bring to a boil then reduce heat.
Add ghee, garlic powder, salt and pepper to the beef broth.
3. Mix thoroughly and stir into the meat. Simmer until the meat is tender and the
gravy is thick. Serve over cauliflower mash.
Beef Tips & Gravy
(4 servings)

21. CALORIES FAT PROTEIN CARBOHYDRATES
650.26 51.22g 26.23g 30.4g
Ingredients
Preparation
4 - 6 oz. cod fillets
1 1/4 cup almond flour
2 large eggs
1 1/2 tsp. Old Bay seasoning
1 tsp. dried parsley
1/2 tsp. garlic powder
1/2 tsp. black pepper
1 tsp. sea salt
1 cup jicama sticks
Tartar Sauce:
1 cup mayonnaise
1/2 cup dill pickles, chopped
1 1/2 tsp. capers, chopped
2 tsp. Dijon mustard
1 tsp. white onion, minced
2 Tbsp. dried dill
2 tsp. lemon juice
salt and pepper to taste
1. Pat the cod fillets dry. Whisk the eggs in a medium bowl. In a seperate bowl, mix
the almond flour, Old Bay seasoning, dried parsley, garlic powder and salt/pepper.
2. With one hand, dip the fish into the egg bowl, coating the entire fillet, then transfer
the almond flour mixture with the other hand. Place coated fish on a platter and
repeat until all fillets are coated.
3. Spray the air fryer with cooking spray and cook at 390 degrees for 14-15 minutes.
After the first 8 minutes, open the air fryer and flip the fish fillets and spray with
cooking spray. Place the basket back in the air fryer and continue cooking.
4. Add the sliced jicama pieces to a large bowl. Cover with olive oil and salt/pepper.
Mix until everything is combined. Spread out on a baking sheet so they aren’t
crowded. Bake in a 400F oven for 25-30 minutes or until golden brown.
5. Mix all ingredients together for the tartar sauce and serve.
Fish & Chips
(4 servings)

22. CALORIES FAT PROTEIN CARBOHYDRATES
469.62 28.04g 46.96g 6.86g
Ingredients
Preparation
1/2 cup ground golden flax
1/2 cup ground almonds
1/4 cup grated parmesan
1/2 tsp. fine sea salt
1 tsp. ground paprika
1/2 tsp. dried onion powder
1/2 tsp. dried garlic powder
1/4 tsp. baking powder
2 large eggs
1 1/2 lb. chicken breast, cut
into pieces
1/4 cup ghee
1. Preheat oven to 430 degrees. Add a dark-colored pan or
baking sheet to the oven as it heats up – the pan you use to
bake the chicken on needs to be hot to melt the ghee on!
2. Mix all ingredients for the breading in a shallow dish. Add eggs to a separate
shallow dish and beat well.
3. Dip chicken into breading to lightly coat. Coat chicken with egg. Finally, coat
chicken with breading again, this time you can really pack on as much as will stick!
4. Carefully remove the pan from the oven. Add 3 tablespoons of the ghee to the pan
to melt. Spread all over the pan and put the chicken pieces on. Bake the chicken for
10 minutes. Flip, add the remaining 1 tablespoon of ghee and finish baking for 5-10
minutes or until the coating is crispy and the chicken is cooked through.
5. Let the chicken pieces rest on the pan for 5 minutes after baking, then serve
immediately.
Fried Chicken
(4 servings)

23. CALORIES FAT PROTEIN CARBOHYDRATES
211.91 7.23g 21.42g 17.14g
Ingredients
Preparation
1 lb. ground beef
1 lb. sausage
1 Tbsp. olive oil
4 cloves garlic, minced
1 onion, diced
15 oz. tomato sauce
28 oz. diced tomatoes
3 Tbsp. tomato paste
3 green bell peppers, diced
4 cups beef broth
1/2 cup water
1 tsp. dried basil
2 tsp. dried oregano
1 tsp. sea salt
1/2 tsp. pepper
1. Heat the olive oil in a 5- or 6-quart Dutch oven or large pot over medium-high. Add
the onion and garlic and cook until translucent, 2 minutes. Add the beef and sausage
and cook until brown, 4 to 5 minutes.
2. Add the peppers to the beef and sausage mixture. Add the broth, canned tomatoes
(with liquid), tomato sauce, water, tomato paste, oregano, basil, salt, and pepper. Stir
to combine.
3. Bring to a boil, then reduce the heat and simmer until the peppers are very tender,
30 minutes.
4. Divide among bowls and garnish with the
parsley before serving.
Savory Stuffed Pepper Soup
(6 servings)

24. CALORIES FAT PROTEIN CARBOHYDRATES
227.17 6.48g 32.73g 6.69g
Ingredients
Preparation
Chili Sauce:
1 1/2 tsp. red pepper flakes
1/2 cup apple cider vinegar
1/2 cup water
1 1/2 Tbsp. coconut aminos
1/2 cup powdered stevia
1 tsp. ground ginger
1/4 tsp. salt
2 tsp. minced garlic
1/4 tsp. xanthan gum
1 1/2 lbs. shrimp, peeled & deveined
1 1/3 cups almond flour
1/2 tsp. garlic powder
1/2 tsp. onion powder
1 tsp. paprika
1/2 tsp. sea salt
1/4 tsp. pepper
2 tsp. parsley
1 large egg, beaten
1. Preheat air fryer to 380 degrees. In a medium bowl, add
the almond flour, garlic powder, onion powder, paprika,
parsley, and salt/pepper and mix together. In a small bowl, add the beaten egg.
2. Dip each shrimp in the egg then the flour mixture. Place on a plate until all shrimp
are completely coated.
3. Spray the air fryer basket with cooking spray and add the shrimp in to where they
are not touching. Spray the top of the shrimp with cooking spray and set the air fryer
to 380 degrees and cook for 9-10 minutes making sure to flip the shrimp halfway
through. Once flipped, spray the shrimp with another round of cooking spray
4. In a small sauce pan, add all of the sauce ingredients except the xanthan gum.
Heat over medium/high heat and bring to a boil. Reduce heat to low and add in the
xanthan gum and stir until combined.
Air Fryer Shrimp
(5 servings)

25. CALORIES FAT PROTEIN CARBOHYDRATES
295.68 24.03g 12.33g 11g
Ingredients
Preparation
1 large onion
1 egg
1 cup almond flour
1/2 cup grated parmesan cheese
1 tsp. garlic powder
1/2 Tbsp. chili powder
1 tsp. salt
1 Tbsp. olive oil
1. Preheat the oven to 400 degrees then peel the onion and slice into rings, about one
inch thick.
2. Mix the dry ingredients in a bowl and whisk the egg in a separate bowl.
3. Dip the onion rings in the egg batter and then in the flour mix, one at a time.
4. Place the rings on a baking sheet covered with parchment paper, drizzle on the
olive oil and bake for 15-20 minutes.
Onion Rings
(4 servings)

26. CALORIES FAT PROTEIN CARBOHYDRATES
101.53 6.75g 8.92g .51g
Ingredients
Preparation
10 eggs
1. Place the eggs on the wire rack that came with your air fryer.
2. Set the temperature to 300 and cook for 14-15 minutes. If you like your hard-boiled
eggs more runny, cook for 12-13 minutes.
3. Once the eggs are finished cooking, remove them from the wire basket and
transfer them to an ice bath to stop the cooking process. Peel and enjoy!
Air Fryer Hard-Boiled Eggs
(8 servings)

27. CALORIES FAT PROTEIN CARBOHYDRATES
77.02 7.61g 1.34g 2.03g
Ingredients
Preparation
1/4 tsp. vanilla extract
3/4 cup coconut milk
2 Tbsp. almond butter
1 cup dark chocolate
2 Tbsp. ghee
powdered stevia, for dusting
1. Put the sugar free chocolate chips into a large heat
resistant glass bowl. Place the coconut milk,ghee,
almond butter and sweetener into a small pot and heat over medium heat until it
comes toa slight boil.
2. Stir to dissolve the sweetener, then pour the hot creamy liquid over the chocolate
chips and let sit for 5 minutes. Stir gently with a whisk until smooth and fully
incorporated. Let cool then cover and refrigerate several hours until firm or over
night.
3. Place a piece of waxed paper on your work surface. Scoop the firm chocolate
from the bowl with a small dinner spoon. Roll each spoonful of chocolate into round
“truffles” using your hands.
4. Once shaped, put the powdered stevia into a bowl and roll each truffle in the
powder until coated. Keep in an airtight container in the fridge, but serve and enjoy
closer to room temperature.
Chocolate Truffles
(8 servings)

28. CALORIES FAT PROTEIN CARBOHYDRATES
98.08 8.11g 2.32g 1.63g
Ingredients
Preparation
1 1/3 cup peanut butter
1 Tbsp. coconut milk
2 Tbsp. ghee, melted
1 cup powdered stevia
1 tsp. vanilla extract
1 1/2 Tbsp. stevia
10 oz. dark chocolate
1 Tbsp. coconut oil
1. Add all of the ingredients to a large mixing bowl. Use a hand held mixer and mix on
medium speed until completely combined. Place in heart molds or molds of choice. If
you do not have molds, feel free to roll these into balls and place onto a baking sheet.
2. Transfer the molds or baking sheet to the freezer and freeze for a minimum of 45
minutes to 1 hour until they are firm enough to dip into the chocolate. Line another
cookie sheet with wax paper and set aside.
3. Using a double boiler, fill the bottom boiler with about 1 inch -1.5 inches and
simmer over low heat. In the top boiler. Add in the chocolate chips and stir
continuously until completely smooth and melted. Add in the 1 tablespoon of
coconut oil and mix.
4. Using a fork, dip each peanut butter heart into the melted chocolate. Gently tap
any excess chocolate off, then place onto the wax paper-lined cookie sheet. Repeat
until all the hearts have been dipped in chocolate. Place them in the refrigerator to
allow the chocolate to harden. Store the hearts in an airtight container in the fridge
or you can freeze them for up to a month.
Chocolated Almond Butter Hearts
(40 servings)

29. CALORIES FAT PROTEIN CARBOHYDRATES
306.76 26.65g 12.29g 14.81g
Ingredients
Preparation
Shortbread Crust:
2 cups almond flour
1/4 cup stevia
6 Tbsp. ghee, melted
1/2 tsp. vanilla extract
1/4 tsp. salt
1 large egg
1/2 tsp. xanthan gum
Shortbread Crust:
4 large eggs
1/2 cup stevia
1 tsp. vanilla extract
1/3 cup almond flour
3 lemons, juiced
1 1/2 Tbsp. lemon zest
pinch of salt
1. Preheat the oven to 350 degrees and line an 8×8 baking pan with parchment paper.
In a large mixing bowl, add all of the crust ingredients and mix together. The
consistency will be a crumbly texture. Transfer the crust into the parchment-lined
baking pan. Spread it out with your fingers and press down to compact it together.
Make sure the crust is an even layer. Bake the crust for about 15 minutes until it starts
to brown and remove and set to the side.
2. Add the filling ingredients to a large mixing bowl and mix together with a whisk or
a hand held mixer until completely combined. Pour the
filling into the pre-baked crust and return to the oven
for 20-25 minutes, until the filling is set.
3. Let cool completely, then chill them in the fridge until
cold (around an hour or so). Cut the cold bars with a
sharp knife. Sprinkle the tops with powdered monk fruit
or swerve if desired.
Lemon Bars
(12 servings)