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mealplan.week46.pdf

The document provides a week's worth of recipes organized by meal (breakfast, lunch, snacks, dinner, dessert). Some of the recipes included are savory ricotta porridge, tuna salad stuffed avocados, baked eggs in tomato sauce, bacon and egg breakfast bombs, sausage and mozzarella breakfast pinwheels, ham and rosemary frittata, crustless asparagus and mozzarella quiche, spinach and mushroom scramble, garden vegetable salad, ham and gorgonzola bento, mixed green salad with sunflower crunch, chili collard wraps, oven baked chicken breasts, baked tilapia with creamed spinach, and smoky sheet pan kielbasa and

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WEEK 46 RECIPES BREAKFAST LUNCH SNACKS DINNER DESSERT savory ricotta porridge tuna salad stuffed avocados creamy crab dip baked tilapia with creamed spinach mason jar chocolate ice cream baked eggs in tomato sauce garden vegetable salad smoked salmon pinwheels smoky sheet pan kielbasa & vegetables strawberry granita with coconut cream bacon & egg breakfast bombs ham & gorgonzola bento avocado chips warm spinach salad with scallops carrot cake keto bites sausage & mozzarella breakfast pinwheels mixed green salad with sunflower crunch sausage & mushroom pizza bowls peanut butter fat bombs ham & rosemary frittata chili collard wraps turkey & peppers crustless asparagus & mozzarella quiche oven baked chicken breasts creamy tuscan garlic chicken spinach & mushroom scramble gouda & walnut bento chicken & tomato zoodlees
CALORIES FAT PROTEIN CARBOHYDRATES 219.32 15.09g 15.49g 6.26g Ingredients Preparation 1 cup ricotta cheese 1 cup shredded mozzarella 1 Tbsp. garlic, minced 2 tsp. thyme 3 Tbsp. unsalted butter 2 cups white mushrooms, sliced 1. Mix together the ricotta cheese and shredded mozzarella, 2 teaspoons of the minced garlic, 1 teaspoon of thyme, and salt & pepper to taste. Spread this mixture out on a baking sheet and bake it for 20 minutes until the top becomes golden, 2. While the cheese mixture is cooking, melt the butter on the stovetop in a nonstick skillet over medium heat. Add the last of the garlic and cook it for 1 minute, then add in the mushrooms and salt to taste. Cook these for 5 minutes until they become golden brown. Top with the rest of the thyme and remove the skillet from heat. 3. Divide the ricotta cheese mixture “porridge” into bowls and add the mushrooms on top. Savory Ricotta Porridge (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 378.99 28.47g 19.91g 11.83g Ingredients Preparation 1/2 oz. yellow onion, diced 1 Tbsp. olive oil 1 1/2 tsp. garlic, minced 1/2 tsp. italian seasoning 1/4 cup canned diced tomatoes 1 cup spinach 1/4 tsp. red pepper flakes 2 eggs 1/4 cup ricotta cheese 1. Preheat the oven to 350 degrees. 2. Heat olive oil in a non-stick skillet over medium heat. Add the onion, garlic, and Italian seasoning once warmed. Cook for 4 minutes until the onions are translucent. Add in the diced tomatoes, spinach and red pepper flakes. Cook for about 2 minutes, or until spinach wilts. 3. Pour the mixture into a baking dish and make a well for the egg with a spoon. Crack the egg in and add a dollop of ricotta over it. 4. Bake in the oven until the egg whites are set and the yolks are still a little runny, as much as desired, about 10-12 minutes. Baked Eggs in Tomato Sauce (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 513.74 45.75g 16.97g 9.24g Ingredients Preparation 1 hard-boiled egg 1/4 cup cream cheese 1/2 green onion, finely chopped 2 slices bacon, chopped 1. Mash together the hard boiled egg and cream cheese and green onion. Season with salt and pepper as desired. 2. Roll the mixture into bite-size balls and place on a plate. Freeze for 10 minutes. 3. While they freeze, cook the bacon strips on a non-stick skillet over medium heat until crispy, which should take about 6 minutes. Drain the bacon crumble in a paper towel. 4. Take the balls out of the freezer and roll them in the crumbled pieces of bacon. Enjoy right away or store in the fridge for up to 4 days. Bacon & Egg Breakfast Bombs (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 414.77 33.43g 21g 11.03g Ingredients Preparation 3/4 cup cream cheese 1 1/2 cup shredded mozzarella 1 egg 3/4 cup almond flour 2 Tbsp. coconut flour 1/2 tsp. baking soda 1/2 tsp. baking powder 1/2 tsp. onion powder 1/2 tsp. garlic powder 8 oz. italian turkey sausage THE NIGHT BEFORE 1. In a microwave safe bowl, combine 1 cup of the mozzarella cheese and 1/4 cup of the cream cheese. Microwave for for 1 minute to soften them. Stir in the egg and mix until smooth. Add in the almond flour, coconut flour, garlic powder, and onion powder, baking soda and baking powder. Combine by stirring or kneading the dough. Set aside. 2. Place a skillet over medium heat and cook the turkey sausages until browned, breaking up with a wooden spoon. Once browned, add in the remaining cream cheese and stir it together with the sausage crumbles until melted. Allow it to cool completely. 3. Roll out plastic wrap on the countertop and evenly roll the cheese dough to 1/4-inch thickness. Spread the sausage mixture evenly over the dough as well as the rest of the shredded mozzarella. Roll up the dough over the meat from one side into a spiral shape then cover the roll in plastic wrap and refrigerate overnight. MORNING OF 1. Preheat the oven to 400 degrees and line a baking tray with parchment paper. Remove the dough from the fridge and slice the roll into 1-inch slices, placing them on the tray as you go. Cook for 10-15 minutes, until golden brown. Enjoy 3-4 pinwheels per serving! Sausage & Mozzarella Breakfast Pinwheels (6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 356.84 28.87g 20.25g 3.1g Ingredients Preparation 1/2 Tbsp. olive oil 6 eggs 1/2 cup half and half 1/3 cup cream cheese 1/2 Tbsp. rosemary, chopped 8 oz. ham 1. Preheat the oven to 375 degrees and prepare a 9-inch baking cake tin with nonstick spray. Warm the cream cheese by placing it in the warming oven for 4-5 minutes until soft. 2. Whisk the eggs and half and half together. Add the cream cheese and whisk until smooth. Stir in chopped rosemary. 3. Dice the ham and spread it along the bottom of the baking tin, pouring the egg mixture on top. Bake for 30 minutes or until the eggs are fully set. 4. Allow it to cool for 10 minutes once cooked. Ham & Rosemary Frittata (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 239.91 15.56g 19.35g 5.97g Ingredients Preparation 1/2 Tbsp. olive oil 8 oz. asparagus, cut into 2” pieces 2 cups spinach 6 eggs 1 Tbsp. garlic, minced 1 cup shredded mozzarella 1/2 cup shredded parmesan 1. Preheat the oven to 375 degrees and prepare a 9-inch baking tin with nonstick spray. 2. Heat the olive oil in a skillet over medium heat. Add the asparagus to the skillet and season to taste with salt & pepper. Cook until tender and set aside. 3. Wilt the spinach in the empty skillet for 2 minutes then put it in the prepared baking pan. 4. Whisk the eggs and garlic together. Add half of the shredded mozzarella. Pour the mixture over the spianch and top with the asparagus and the rest of the cheese. 5. Bake the quiche for 20-30 minutes, until the eggs are fully set. Crustless Asparagus & Mozzarella Quiche (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 258.65 16.12g 14.16g 15.73g Ingredients Preparation 1 green onion, thinly sliced 1/2 cup white mushrooms, sliced 1/2 cup spinach 1/2 Tbsp. olive oil 2 eggs 1/4 tsp. red pepper flakes 1/4 cup strawberries 1. Heat the olive oil in a skillet over medium-high heat. Once hot, add the mushrooms and cook them alone for 1 minute until they start to color. Stir the mushrooms, then add the green onion, cooking for 1 more minute. 2. While the veggies are cooking, whisk the egg in a small bowl add salt and pepper to taste. Then, pour it over the vegetables and let it cook for 1-2 minutes to set. 4. Add the spinach and red pepper flakes once the egg sets and stir them around until the spinach wilts. 5. Enjoy with strawberries on the side! Spinach & Mushroom Scramble (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 433.42 25.29g 32.35g 25.84g Ingredients Preparation 3 oz. canned tuna 1/4 cup cilantro, finely chopped 1/2 shallot, minced 1 Tbsp. capers 1/4 cup greek yogurt 1 tsp. hot sauce 1/2 lemon 1 avocado 1. Drain the tuna from the can and place it into a large bowl. Mix the tuna, cilantro, shallots, capers, greek yogurt, hot sauce, and half of the recommended lemon juice together. 2. Halve the avocados and remove the pit. Spoon the tuna mixture into the avocado halves. Sprinkle on the rest of the lemon juice and salt to taste. Any tuna salad that does not fit into the avocado can be eaten on the side. Tuna Salad Stuffed Avocados (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 477.55 40.75g 13.59g 18.75g Ingredients Preparation 1/2 cup white mushrooms, sliced 1/2 cup beets, cooked, diced 1 1/2 cup shredded lettuce 1/4 cup shredded carrots 2 Tbsp. sunflower seeds 1/2 cup shredded cheddar 1 1/2 Tbsp. olive oil 1/2 Tbsp. apple cider vinegar 1. Place the shredded carrots and lettuce in a large salad bowl. Top the lettuce and carrots with the mushrooms and beets once ready. 2. Add the shredded cheddar and sunflower seeds. Drizzle with olive oil and vinegar. Garden Vegetable Salad (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 552.56 43.02g 26.27g 22.13g Ingredients Preparation 1 head endive 1/4 bleu cheese crumbles 3 Tbsp. pecans 2 oz. ham, shredded 1. Pull apart the endive leaves from each other and spoon in the cheese, topping with the nuts and shredded ham. Ham & Gorgonzola Bento (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 382.66 30.15g 14.04g 17.93g Ingredients Preparation 1 cup lettuce, shredded 1 cup cabbage, shredded 1/2 orange, chopped 1/2 Tbsp. apple cider vinegar 1/2 Tbsp. olive oil 3 Tbsp. sunflower seeds 1/4 cup goat cheese 1. In a large salad bowl, combine the shredded cabbage, lettuce and oranges. 2. Whisk the apple cider vinegar and olive oil together. Add it to the salad and toss to evenly coat. 3. Add the goat cheese crumbles and sunflower seeds on top and enjoy! Mixed Green Salad with Sunflower Crunch (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 4131.22 29.87g 30.16g 8.2g Ingredients Preparation 1/2 Tbsp. olive oil 2 stalks celery, chopped 2 pounds ground beef 1 Tbsp. chili powder 2 tsp. garlic powder 1 Tbsp. cumin 1 tsp. salt 1 tsp. pepper 1 Tbsp. cumin 15 oz. tomato sauce 2 cups beef bone broth 6 collard leaves 1. Heat the olive oil in a large pot over medium heat. Once heated, add the chopped celery and sauté it in the oil until it softens (3-4 minutes), then set the celery aside. 2. Once the celery has been removed, add the ground beef and spices to the pot and allow the beef to cook through. Then, lower the heat to medium-low and add the can of tomato sauce and beef bone broth to the cooked beef. 3. Allow the pot to simmer for 10 minutes, covered, and stirring every minute. 4. Add in the celery once the 10 minutes of simmering are up, then season with more salt & pepper to taste before separating into 6 equal servings into each collard green leaf. 5. Serve the leftover chili that doesn’t fit in the green on the side. Chili Collard Wraps (6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 468.38 24.65g 51.97g 2.65g Ingredients Preparation 14 oz. chicken breast, butterflied 3/4 tsp. salt 3/4 tsp. pepper 2 cups spinach 3 oz. cream cheese, softened 1/4 cup shredded cheddar 1/4 cup sun-dried tomatoes 1/2 tsp. garlic powder 1. Preheat the oven to 425 degrees and line a sheet pan with parchment. 2. Arrange the chicken breasts on the sheet pan. Season with salt and pepper. 3. Place a skillet over medium-high heat and wilt the spinach. 4. Combine wilted spinach, softened cream cheese, shredded cheddar, sun-dried tomatoes and garlic powder and mix until thoroughly combined. Spread the mixture evenly over the chicken breast halves. Bake for 20 minutes or until chicken is fully cooked. Oven Baked Chicken Breast (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 484.48 41.52g 19.31g 13.88g Ingredients Preparation 2 oz. gouda cheese 1/2 cup jicama 2 Tbsp. walnuts 1/2 avocado 1. Plate everything as desired and enjoy! Gouda, Walnut & Avocado Bento (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 462.48 29.82g 42.93g 7.57g Ingredients Preparation 6 oz. tilapia 1 Tbsp. leeks, sliced 1 Tbsp. butter 2 cups spinach 1/2 tsp. oregano 1/2 tsp. parsley 1/2 cup feta cheese crumbles 1/2 cup half and half 1. Preheat the oven to 425 degrees. 2. Season the tilapia with salt and pepper to taste. Trim the dark green leaves and roots off of the leek and cut them in half lengthwise. Wash the leeks well. Once washed, cut them into thin slices. 2. Melt the butter in a skillet over medium-high heat and cook the leek slices for 4 minutes to soften them. Add the spinach and cook until wilted. Add in the half & half, oregano, and parsley. Lower the heat to medium-low and let the mixture simmer for 5 minutes. 3. Add half of the spinach mixture to a prepared baking pan. Lay the tilapia filets on top, then add on the rest of the spinach mixture. Sprinkle the feta cheese crumbles over the whole dish. 4. Cook the tilapia for 20 minutes and enjoy! Baked Tilapia with Creamed Spinach (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 709.25 65.82g 18.68g 13.59g Ingredients Preparation 1 cup broccoli 5 oz. keilbasa 1/4 cup cherry tomatoes 1 1/2 Tbsp. olive oil 1/4 tsp. paprika 1/4 tsp. dried oregano 1. Preheat the oven to 400 degrees and line a sheet pan with foil. 2. Cut the kielbasa into 1/2-inch rounds, chop up the broccoli into florets, then place them both in a bowl with the cherry tomatoes. Season the vegetables with olive oil, smoked paprika, and the oregano, as well as salt & pepper to taste. Toss to coat then spread evenly on the baking tray. 3. Bake the vegetables for 20 minutes or until the vegetables become tender then enjoy! Smoky Sheetpan Kielbasa & Vegetables (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 367.56 24.94g 20.04g 18.52g Ingredients Preparation 1/4 shallot, minced 1/2 orange, zested and chopped 1/2 Tbsp. apple cider vinegar 1/4 tsp. 1 tsp. dijon mustard 1 Tbsp. olive oil 4 oz. scallops 1 1/2 cups spinach 2 Tbsp. sliced almonds 1. Whisk together the sherry vinegar, garlic, mustard, half of the shallot, the orange zest, and 2 tsp of olive oil, along with salt to taste. 2. Dry the scallops on paper towels and season with salt and pepper to taste. Heat a skillet over high heat and add in the last teaspoon of olive oil. Add the scallops. Sear for 3 minutes on one side, reduce the heat to medium, flip over, and sear for another 2-3 minutes on the other side. You will know they are done when they turn opaque. Transfer them to a side plate and cover. 4. Warm the vinaigrette in the skillet. Add in the spinach, the remaining part of the shallot, orange meat, and sliced almonds. Then, transfer to a new plate and put the scallops on top. Warm Spinach Salad with Scallops (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 529.73 39.53g 29.76g 16.04g Ingredients Preparation 2 cups white mushrooms, sliced 3 cups spinach 1 cup pizza sauce 1/4 cup shredded mozzarella 1/4 cup shredded parmesan 8 oz. pork sausage 1. Preheat the oven broiler to high and line a wire rack directly under it. 2. Warm a dry skillet over medium-high heat and add in the mushrooms. Cook for 5 minutes. While they are cooking, get the sausage and roll it into 1/2-inch meatballs. Add them to the pan and cook for for 6-8 minutes or until cooked through. Lastly, wilt the spinach in the pan after the sausage is cooked. 3. Take 1/2 cup of the pasta sauce and place it in an oven safe baking dish then add 2 tablespoons of the shredded mozzarella cheese on top. Add the sausage and spinach mixture, then add the last 1/2 cup of the tomato sauce and the rest of the cheese. 4. Place the bowl under the broiler for 4-5 minutes until the sauce is bubbling and browned, then spoon into bowls and enjoy! Sausage & Mushroom Pizza Bowls (2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 249.6 9.44g 28.35g 12.16g Ingredients Preparation 1 pound turkey breast tenderloin 2 Tbsp. olive oil 1/2 onion, diced 1 red bell pepper, thinly sliced 1 yellow bell pepper, thinly sliced 1/2 tsp. italian seasoning 1/4 tsp. pepper 1 Tbsp. apple cider vinegar 1 can (14 oz.) crushed tomatoes 1 tsp. parsley 1 Tbsp. basil 1. Cut the turkey breast tenderloins into 1/4 inch thick slices. 2. Heat 1 tablespoon of the olive oil in a skillet over medium-high heat. Add half of the turkey, seasoning with salt to taste. Cook for 1-3 minutes or until browned on the bottom, then flip the loin and cook another 1-2 minutes to cook it through. Then, place the turkey to the side on a plate. Repeat with the other half of the turkey. 3. Once the turkey is cooked, in the empty skillet, add in the onion, bell peppers, and salt to taste, covering and cooking for 5-7 minutes until the veggies soften. 4. Once the vegetables are cooked, remove the lid and raise the temperature to medium-high heat, add the Italian seasoning and pepper, cooking for 30 more seconds while stirring. Add the apple cider vinegar and stir until it evaporates. 5. Finally, add in the tomatoes and bring the pan to a simmer, stirring throughout the process. Add the cooked turkey, keeping the pan simmering, but turning the heat to medium-low and letting the turkey heat up completely which should take 1-2 minutes. Garnish with parsley and basil and enjoy! Turkey & Peppers (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 278.57 14.67g 29.82g 6.02g Ingredients Preparation 1 1/2 pounds thinly cut chicken breast 2 Tbsp. olive oil 1 cup half and half 1/2 cup chicken broth 1 tsp. garlic powder 1 tsp. italian seasoning 1/2 cup parmesan cheese 1 cup spinach 1/2 cup sun-dried tomatoes 1. Heat the olive oil in a large skillet over medium- high heat. Add the chicken breast and cook for 3-5 minutes per side or until golden brown. Set aside. 2. In the empty skillet add in the half & half, chicken broth, garlic powder, italian seasoning, parmesan cheese, and salt & pepper to taste, whisking the ingredients together until they begin to thicken. Once thick, add in the spinach and sun-dried tomatoes, simmering the skillet until the spinach wilts. 3. After the spinach has wilted, add back in the chicken and cover it in the tuscan garlic sauce. Creamy Tuscan Garlic Chicken (6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 386.18 15.49g 35.36g 31.34g Ingredients Preparation 1/2 tsp. butter 1 medium onion, diced 1 pound chicken breast, diced 1 clove garlic, minced 2 zucchini, spiralized 1 cup cherry tomatoes 1 can crushed tomatoes 3 1/2 oz. cashews, toasted 1 tsp. oregano 1 Tbsp. basil 1. Melt the butter in a skillet over medium-high heat. Add the onions and cook until translucent. 2. Add the chicken breast, garlic, oregano and basil to the skillet. Cook for 5-6 minutes or until the chicken is fully cooked. 3. Add the can of crushed tomatoes to the skillet and allow them to simmer with the chicken and onions for 3-5 minutes. 4. Add the zoodles to the skillet and continue cooking for 1 minute until the zoodles are tender. Season with salt and pepper. Garnish with toasted cashews. Chicken & Tomato Zoodles (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 209.71 14.03g 16.62g 4.13g Ingredients Preparation 1/2 red bell pepper, finely diced 1 lb. lumb crabmeat 1 cup cream cheese 1 Tbsp. horseradish 2 tsp. cajun seasoning 6 stalks celery 1. Preheat the oven to 350 degrees and grease a baking dish. 2. In a bowl, combine the crab meat, cream cheese, horseradish, red pepper and cajun seasoning. Season this mixture with salt & pepper to taste, then transfer to the baking dish and cook it for 30 minutes. 3. Cut the celery stalks into pieces and plate it with the warm crab dip. Creamy Crab Dip (6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 297.66 22.62g 15.09g 10g Ingredients Preparation 1/2 cucumber, cut into matchsticks 1/2 oz. red onion, thinly sliced 2 oz. smoked salmon 1/4 cup cream cheese 3/4 tsp. capers 1. To make the pinwheels, lay plastic wrap on a flat surface and lay the smoked salmon on top. Spread on the cream cheese and sprinkle the capers on top of it. 2. In the center of the cream cheese, lay out the red onion and cucumber matchsticks. Tightly roll the salmon into pinwheels, using the plastic wrap to help keep the contents inside the salmon. 3. Put the pinwheels in the freezer for 5 minutes, then cut into 1-inch thick pieces and enjoy! Smoked Salmon Pinwheels (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 204.68 20.99g 2.44g 12.43g Ingredients Preparation 1 tsp. vanilla extract 1 Tbsp. cocoa powder 2 Tbsp. erythitol 1 cup coconut cream 1. Combine all of the ingredients into a mason jar, close the lid, and shake vigorously to combine everything evenly. 2. Place it in the freezer for 2-3 hours. Scoop out of the jar and enjoy! Mason Jar Chocolate Ice Cream (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 103.23 7.02g 1.8g 8.63g Ingredients Preparation 2 cups strawberries 1 lemon 2 tsp. vanilla extract 1 can full fat coconut milk (12.9oz) DO AHEAD: 1. Combine the strawberries, 2 tbsp of the lemon juice, and 1 tsp of vanilla in a blender then blend until smooth. Transfer the contents to a baking dish or shallow container and freeze it for 2 hours to solidify it. 2. During this time, place the full-fat coconut milk can into the refrigerator. WHEN READY TO EAT: 1. Once the granita is frozen open the coconut milk can and scoop the thickened cream on the top of it into a bowl. Stir in the last tsp of vanilla. Whisk the cream and vanilla vigorously to thicken it. 2. Flake the strawberry granita off of the baking tray with a fork and divide it into 4 bowls. Top it with the thick coconut milk mixture. Strawberry Granita with Coconut Cream 4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 180.45 14.05g 9.77g 5.41g Ingredients Preparation 1 avocado 3/4 cup grated parmesan 1 tsp. lime juice 1/2 tsp. italian seasoning 1. Preheat the oven to 325 degrees and line 2 baking trays with parchment paper. 2. In a medium mixing bowl, using a fork or masher to mash the avocado until it is smooth and no chunks remain. Add in the parmesan, lemon juice, garlic powder, italian seasoning, and salt & pepper to taste. 3. To turn these into chips, place heaping teaspoon scoops of the mixture onto the baking sheets with 3 inches apart each one until you yield 15 chips. Flatten the scoops down with the back of the spoon or a measuring cup, then bake them for about 30 minutes or until crispy and golden- brown. Allow the chips to cool fully before enjoying. Avocado Chips (3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 127.14 11.13g 2.42g 6.57g Ingredients Preparation 8 oz. cream cheese 3/4 cup coconut flour 1 tsp. stevia 1/2 tsp. vanilla extract 1 tsp. cinnamon 1/4 tsp. nutmeg 1 cup grated carrots 1/2 cup pecans, chopped 1 cup unsweetened shredded coconut 1. In a large mixing bowl, use a hand mixer to whip together the cream cheese, coconut flour, stevia, vanilla, cinnamon, and nutmeg. 2. Fold in the pecans and carrots. 3. Pour the unsweetened coconut shreds into a small bowl and after rolling the carrot cake mixture into 16 equal sized balls, roll them around in the shreds to coat them. 4. Enjoy! Carrot Cake Keto Bites (12 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 190.19 18.56g 4.13g 6.59g Ingredients Preparation 2 Tbsp. coconut oil 2 Tbsp. butter 4 Tbsp. peanut butter 4 drops liquid stevia 1. Place the coconut oil, butter, and peanut butter into a microwave-safe bowl and microwave them together in 20 second increments until they are smooth and combined. Between each increment, remove the bowl and stir the contents. Once smooth and combined, stir in the stevia. 2. Pour the contents evenly into an ice-cube tray (there should be either 8 small fat bombs or 4 large ones), and freeze them for 30 minutes. 3. Store the leftovers in a freezer bag in the freezer Peanut Butter Fat Bombs (4 servings)

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mealplan.week46.pdf

  • 1.
    WEEK 46 RECIPES BREAKFASTLUNCH SNACKS DINNER DESSERT savory ricotta porridge tuna salad stuffed avocados creamy crab dip baked tilapia with creamed spinach mason jar chocolate ice cream baked eggs in tomato sauce garden vegetable salad smoked salmon pinwheels smoky sheet pan kielbasa & vegetables strawberry granita with coconut cream bacon & egg breakfast bombs ham & gorgonzola bento avocado chips warm spinach salad with scallops carrot cake keto bites sausage & mozzarella breakfast pinwheels mixed green salad with sunflower crunch sausage & mushroom pizza bowls peanut butter fat bombs ham & rosemary frittata chili collard wraps turkey & peppers crustless asparagus & mozzarella quiche oven baked chicken breasts creamy tuscan garlic chicken spinach & mushroom scramble gouda & walnut bento chicken & tomato zoodlees
  • 2.
    CALORIES FAT PROTEINCARBOHYDRATES 219.32 15.09g 15.49g 6.26g Ingredients Preparation 1 cup ricotta cheese 1 cup shredded mozzarella 1 Tbsp. garlic, minced 2 tsp. thyme 3 Tbsp. unsalted butter 2 cups white mushrooms, sliced 1. Mix together the ricotta cheese and shredded mozzarella, 2 teaspoons of the minced garlic, 1 teaspoon of thyme, and salt & pepper to taste. Spread this mixture out on a baking sheet and bake it for 20 minutes until the top becomes golden, 2. While the cheese mixture is cooking, melt the butter on the stovetop in a nonstick skillet over medium heat. Add the last of the garlic and cook it for 1 minute, then add in the mushrooms and salt to taste. Cook these for 5 minutes until they become golden brown. Top with the rest of the thyme and remove the skillet from heat. 3. Divide the ricotta cheese mixture “porridge” into bowls and add the mushrooms on top. Savory Ricotta Porridge (4 servings)
  • 3.
    CALORIES FAT PROTEINCARBOHYDRATES 378.99 28.47g 19.91g 11.83g Ingredients Preparation 1/2 oz. yellow onion, diced 1 Tbsp. olive oil 1 1/2 tsp. garlic, minced 1/2 tsp. italian seasoning 1/4 cup canned diced tomatoes 1 cup spinach 1/4 tsp. red pepper flakes 2 eggs 1/4 cup ricotta cheese 1. Preheat the oven to 350 degrees. 2. Heat olive oil in a non-stick skillet over medium heat. Add the onion, garlic, and Italian seasoning once warmed. Cook for 4 minutes until the onions are translucent. Add in the diced tomatoes, spinach and red pepper flakes. Cook for about 2 minutes, or until spinach wilts. 3. Pour the mixture into a baking dish and make a well for the egg with a spoon. Crack the egg in and add a dollop of ricotta over it. 4. Bake in the oven until the egg whites are set and the yolks are still a little runny, as much as desired, about 10-12 minutes. Baked Eggs in Tomato Sauce (1 serving)
  • 4.
    CALORIES FAT PROTEINCARBOHYDRATES 513.74 45.75g 16.97g 9.24g Ingredients Preparation 1 hard-boiled egg 1/4 cup cream cheese 1/2 green onion, finely chopped 2 slices bacon, chopped 1. Mash together the hard boiled egg and cream cheese and green onion. Season with salt and pepper as desired. 2. Roll the mixture into bite-size balls and place on a plate. Freeze for 10 minutes. 3. While they freeze, cook the bacon strips on a non-stick skillet over medium heat until crispy, which should take about 6 minutes. Drain the bacon crumble in a paper towel. 4. Take the balls out of the freezer and roll them in the crumbled pieces of bacon. Enjoy right away or store in the fridge for up to 4 days. Bacon & Egg Breakfast Bombs (1 serving)
  • 5.
    CALORIES FAT PROTEINCARBOHYDRATES 414.77 33.43g 21g 11.03g Ingredients Preparation 3/4 cup cream cheese 1 1/2 cup shredded mozzarella 1 egg 3/4 cup almond flour 2 Tbsp. coconut flour 1/2 tsp. baking soda 1/2 tsp. baking powder 1/2 tsp. onion powder 1/2 tsp. garlic powder 8 oz. italian turkey sausage THE NIGHT BEFORE 1. In a microwave safe bowl, combine 1 cup of the mozzarella cheese and 1/4 cup of the cream cheese. Microwave for for 1 minute to soften them. Stir in the egg and mix until smooth. Add in the almond flour, coconut flour, garlic powder, and onion powder, baking soda and baking powder. Combine by stirring or kneading the dough. Set aside. 2. Place a skillet over medium heat and cook the turkey sausages until browned, breaking up with a wooden spoon. Once browned, add in the remaining cream cheese and stir it together with the sausage crumbles until melted. Allow it to cool completely. 3. Roll out plastic wrap on the countertop and evenly roll the cheese dough to 1/4-inch thickness. Spread the sausage mixture evenly over the dough as well as the rest of the shredded mozzarella. Roll up the dough over the meat from one side into a spiral shape then cover the roll in plastic wrap and refrigerate overnight. MORNING OF 1. Preheat the oven to 400 degrees and line a baking tray with parchment paper. Remove the dough from the fridge and slice the roll into 1-inch slices, placing them on the tray as you go. Cook for 10-15 minutes, until golden brown. Enjoy 3-4 pinwheels per serving! Sausage & Mozzarella Breakfast Pinwheels (6 servings)
  • 6.
    CALORIES FAT PROTEINCARBOHYDRATES 356.84 28.87g 20.25g 3.1g Ingredients Preparation 1/2 Tbsp. olive oil 6 eggs 1/2 cup half and half 1/3 cup cream cheese 1/2 Tbsp. rosemary, chopped 8 oz. ham 1. Preheat the oven to 375 degrees and prepare a 9-inch baking cake tin with nonstick spray. Warm the cream cheese by placing it in the warming oven for 4-5 minutes until soft. 2. Whisk the eggs and half and half together. Add the cream cheese and whisk until smooth. Stir in chopped rosemary. 3. Dice the ham and spread it along the bottom of the baking tin, pouring the egg mixture on top. Bake for 30 minutes or until the eggs are fully set. 4. Allow it to cool for 10 minutes once cooked. Ham & Rosemary Frittata (4 servings)
  • 7.
    CALORIES FAT PROTEINCARBOHYDRATES 239.91 15.56g 19.35g 5.97g Ingredients Preparation 1/2 Tbsp. olive oil 8 oz. asparagus, cut into 2” pieces 2 cups spinach 6 eggs 1 Tbsp. garlic, minced 1 cup shredded mozzarella 1/2 cup shredded parmesan 1. Preheat the oven to 375 degrees and prepare a 9-inch baking tin with nonstick spray. 2. Heat the olive oil in a skillet over medium heat. Add the asparagus to the skillet and season to taste with salt & pepper. Cook until tender and set aside. 3. Wilt the spinach in the empty skillet for 2 minutes then put it in the prepared baking pan. 4. Whisk the eggs and garlic together. Add half of the shredded mozzarella. Pour the mixture over the spianch and top with the asparagus and the rest of the cheese. 5. Bake the quiche for 20-30 minutes, until the eggs are fully set. Crustless Asparagus & Mozzarella Quiche (4 servings)
  • 8.
    CALORIES FAT PROTEINCARBOHYDRATES 258.65 16.12g 14.16g 15.73g Ingredients Preparation 1 green onion, thinly sliced 1/2 cup white mushrooms, sliced 1/2 cup spinach 1/2 Tbsp. olive oil 2 eggs 1/4 tsp. red pepper flakes 1/4 cup strawberries 1. Heat the olive oil in a skillet over medium-high heat. Once hot, add the mushrooms and cook them alone for 1 minute until they start to color. Stir the mushrooms, then add the green onion, cooking for 1 more minute. 2. While the veggies are cooking, whisk the egg in a small bowl add salt and pepper to taste. Then, pour it over the vegetables and let it cook for 1-2 minutes to set. 4. Add the spinach and red pepper flakes once the egg sets and stir them around until the spinach wilts. 5. Enjoy with strawberries on the side! Spinach & Mushroom Scramble (1 serving)
  • 9.
    CALORIES FAT PROTEINCARBOHYDRATES 433.42 25.29g 32.35g 25.84g Ingredients Preparation 3 oz. canned tuna 1/4 cup cilantro, finely chopped 1/2 shallot, minced 1 Tbsp. capers 1/4 cup greek yogurt 1 tsp. hot sauce 1/2 lemon 1 avocado 1. Drain the tuna from the can and place it into a large bowl. Mix the tuna, cilantro, shallots, capers, greek yogurt, hot sauce, and half of the recommended lemon juice together. 2. Halve the avocados and remove the pit. Spoon the tuna mixture into the avocado halves. Sprinkle on the rest of the lemon juice and salt to taste. Any tuna salad that does not fit into the avocado can be eaten on the side. Tuna Salad Stuffed Avocados (1 serving)
  • 10.
    CALORIES FAT PROTEINCARBOHYDRATES 477.55 40.75g 13.59g 18.75g Ingredients Preparation 1/2 cup white mushrooms, sliced 1/2 cup beets, cooked, diced 1 1/2 cup shredded lettuce 1/4 cup shredded carrots 2 Tbsp. sunflower seeds 1/2 cup shredded cheddar 1 1/2 Tbsp. olive oil 1/2 Tbsp. apple cider vinegar 1. Place the shredded carrots and lettuce in a large salad bowl. Top the lettuce and carrots with the mushrooms and beets once ready. 2. Add the shredded cheddar and sunflower seeds. Drizzle with olive oil and vinegar. Garden Vegetable Salad (1 serving)
  • 11.
    CALORIES FAT PROTEINCARBOHYDRATES 552.56 43.02g 26.27g 22.13g Ingredients Preparation 1 head endive 1/4 bleu cheese crumbles 3 Tbsp. pecans 2 oz. ham, shredded 1. Pull apart the endive leaves from each other and spoon in the cheese, topping with the nuts and shredded ham. Ham & Gorgonzola Bento (1 serving)
  • 12.
    CALORIES FAT PROTEINCARBOHYDRATES 382.66 30.15g 14.04g 17.93g Ingredients Preparation 1 cup lettuce, shredded 1 cup cabbage, shredded 1/2 orange, chopped 1/2 Tbsp. apple cider vinegar 1/2 Tbsp. olive oil 3 Tbsp. sunflower seeds 1/4 cup goat cheese 1. In a large salad bowl, combine the shredded cabbage, lettuce and oranges. 2. Whisk the apple cider vinegar and olive oil together. Add it to the salad and toss to evenly coat. 3. Add the goat cheese crumbles and sunflower seeds on top and enjoy! Mixed Green Salad with Sunflower Crunch (1 serving)
  • 13.
    CALORIES FAT PROTEINCARBOHYDRATES 4131.22 29.87g 30.16g 8.2g Ingredients Preparation 1/2 Tbsp. olive oil 2 stalks celery, chopped 2 pounds ground beef 1 Tbsp. chili powder 2 tsp. garlic powder 1 Tbsp. cumin 1 tsp. salt 1 tsp. pepper 1 Tbsp. cumin 15 oz. tomato sauce 2 cups beef bone broth 6 collard leaves 1. Heat the olive oil in a large pot over medium heat. Once heated, add the chopped celery and sauté it in the oil until it softens (3-4 minutes), then set the celery aside. 2. Once the celery has been removed, add the ground beef and spices to the pot and allow the beef to cook through. Then, lower the heat to medium-low and add the can of tomato sauce and beef bone broth to the cooked beef. 3. Allow the pot to simmer for 10 minutes, covered, and stirring every minute. 4. Add in the celery once the 10 minutes of simmering are up, then season with more salt & pepper to taste before separating into 6 equal servings into each collard green leaf. 5. Serve the leftover chili that doesn’t fit in the green on the side. Chili Collard Wraps (6 servings)
  • 14.
    CALORIES FAT PROTEINCARBOHYDRATES 468.38 24.65g 51.97g 2.65g Ingredients Preparation 14 oz. chicken breast, butterflied 3/4 tsp. salt 3/4 tsp. pepper 2 cups spinach 3 oz. cream cheese, softened 1/4 cup shredded cheddar 1/4 cup sun-dried tomatoes 1/2 tsp. garlic powder 1. Preheat the oven to 425 degrees and line a sheet pan with parchment. 2. Arrange the chicken breasts on the sheet pan. Season with salt and pepper. 3. Place a skillet over medium-high heat and wilt the spinach. 4. Combine wilted spinach, softened cream cheese, shredded cheddar, sun-dried tomatoes and garlic powder and mix until thoroughly combined. Spread the mixture evenly over the chicken breast halves. Bake for 20 minutes or until chicken is fully cooked. Oven Baked Chicken Breast (1 serving)
  • 15.
    CALORIES FAT PROTEINCARBOHYDRATES 484.48 41.52g 19.31g 13.88g Ingredients Preparation 2 oz. gouda cheese 1/2 cup jicama 2 Tbsp. walnuts 1/2 avocado 1. Plate everything as desired and enjoy! Gouda, Walnut & Avocado Bento (1 serving)
  • 16.
    CALORIES FAT PROTEINCARBOHYDRATES 462.48 29.82g 42.93g 7.57g Ingredients Preparation 6 oz. tilapia 1 Tbsp. leeks, sliced 1 Tbsp. butter 2 cups spinach 1/2 tsp. oregano 1/2 tsp. parsley 1/2 cup feta cheese crumbles 1/2 cup half and half 1. Preheat the oven to 425 degrees. 2. Season the tilapia with salt and pepper to taste. Trim the dark green leaves and roots off of the leek and cut them in half lengthwise. Wash the leeks well. Once washed, cut them into thin slices. 2. Melt the butter in a skillet over medium-high heat and cook the leek slices for 4 minutes to soften them. Add the spinach and cook until wilted. Add in the half & half, oregano, and parsley. Lower the heat to medium-low and let the mixture simmer for 5 minutes. 3. Add half of the spinach mixture to a prepared baking pan. Lay the tilapia filets on top, then add on the rest of the spinach mixture. Sprinkle the feta cheese crumbles over the whole dish. 4. Cook the tilapia for 20 minutes and enjoy! Baked Tilapia with Creamed Spinach (1 serving)
  • 17.
    CALORIES FAT PROTEINCARBOHYDRATES 709.25 65.82g 18.68g 13.59g Ingredients Preparation 1 cup broccoli 5 oz. keilbasa 1/4 cup cherry tomatoes 1 1/2 Tbsp. olive oil 1/4 tsp. paprika 1/4 tsp. dried oregano 1. Preheat the oven to 400 degrees and line a sheet pan with foil. 2. Cut the kielbasa into 1/2-inch rounds, chop up the broccoli into florets, then place them both in a bowl with the cherry tomatoes. Season the vegetables with olive oil, smoked paprika, and the oregano, as well as salt & pepper to taste. Toss to coat then spread evenly on the baking tray. 3. Bake the vegetables for 20 minutes or until the vegetables become tender then enjoy! Smoky Sheetpan Kielbasa & Vegetables (1 serving)
  • 18.
    CALORIES FAT PROTEINCARBOHYDRATES 367.56 24.94g 20.04g 18.52g Ingredients Preparation 1/4 shallot, minced 1/2 orange, zested and chopped 1/2 Tbsp. apple cider vinegar 1/4 tsp. 1 tsp. dijon mustard 1 Tbsp. olive oil 4 oz. scallops 1 1/2 cups spinach 2 Tbsp. sliced almonds 1. Whisk together the sherry vinegar, garlic, mustard, half of the shallot, the orange zest, and 2 tsp of olive oil, along with salt to taste. 2. Dry the scallops on paper towels and season with salt and pepper to taste. Heat a skillet over high heat and add in the last teaspoon of olive oil. Add the scallops. Sear for 3 minutes on one side, reduce the heat to medium, flip over, and sear for another 2-3 minutes on the other side. You will know they are done when they turn opaque. Transfer them to a side plate and cover. 4. Warm the vinaigrette in the skillet. Add in the spinach, the remaining part of the shallot, orange meat, and sliced almonds. Then, transfer to a new plate and put the scallops on top. Warm Spinach Salad with Scallops (1 serving)
  • 19.
    CALORIES FAT PROTEINCARBOHYDRATES 529.73 39.53g 29.76g 16.04g Ingredients Preparation 2 cups white mushrooms, sliced 3 cups spinach 1 cup pizza sauce 1/4 cup shredded mozzarella 1/4 cup shredded parmesan 8 oz. pork sausage 1. Preheat the oven broiler to high and line a wire rack directly under it. 2. Warm a dry skillet over medium-high heat and add in the mushrooms. Cook for 5 minutes. While they are cooking, get the sausage and roll it into 1/2-inch meatballs. Add them to the pan and cook for for 6-8 minutes or until cooked through. Lastly, wilt the spinach in the pan after the sausage is cooked. 3. Take 1/2 cup of the pasta sauce and place it in an oven safe baking dish then add 2 tablespoons of the shredded mozzarella cheese on top. Add the sausage and spinach mixture, then add the last 1/2 cup of the tomato sauce and the rest of the cheese. 4. Place the bowl under the broiler for 4-5 minutes until the sauce is bubbling and browned, then spoon into bowls and enjoy! Sausage & Mushroom Pizza Bowls (2 servings)
  • 20.
    CALORIES FAT PROTEINCARBOHYDRATES 249.6 9.44g 28.35g 12.16g Ingredients Preparation 1 pound turkey breast tenderloin 2 Tbsp. olive oil 1/2 onion, diced 1 red bell pepper, thinly sliced 1 yellow bell pepper, thinly sliced 1/2 tsp. italian seasoning 1/4 tsp. pepper 1 Tbsp. apple cider vinegar 1 can (14 oz.) crushed tomatoes 1 tsp. parsley 1 Tbsp. basil 1. Cut the turkey breast tenderloins into 1/4 inch thick slices. 2. Heat 1 tablespoon of the olive oil in a skillet over medium-high heat. Add half of the turkey, seasoning with salt to taste. Cook for 1-3 minutes or until browned on the bottom, then flip the loin and cook another 1-2 minutes to cook it through. Then, place the turkey to the side on a plate. Repeat with the other half of the turkey. 3. Once the turkey is cooked, in the empty skillet, add in the onion, bell peppers, and salt to taste, covering and cooking for 5-7 minutes until the veggies soften. 4. Once the vegetables are cooked, remove the lid and raise the temperature to medium-high heat, add the Italian seasoning and pepper, cooking for 30 more seconds while stirring. Add the apple cider vinegar and stir until it evaporates. 5. Finally, add in the tomatoes and bring the pan to a simmer, stirring throughout the process. Add the cooked turkey, keeping the pan simmering, but turning the heat to medium-low and letting the turkey heat up completely which should take 1-2 minutes. Garnish with parsley and basil and enjoy! Turkey & Peppers (4 servings)
  • 21.
    CALORIES FAT PROTEINCARBOHYDRATES 278.57 14.67g 29.82g 6.02g Ingredients Preparation 1 1/2 pounds thinly cut chicken breast 2 Tbsp. olive oil 1 cup half and half 1/2 cup chicken broth 1 tsp. garlic powder 1 tsp. italian seasoning 1/2 cup parmesan cheese 1 cup spinach 1/2 cup sun-dried tomatoes 1. Heat the olive oil in a large skillet over medium- high heat. Add the chicken breast and cook for 3-5 minutes per side or until golden brown. Set aside. 2. In the empty skillet add in the half & half, chicken broth, garlic powder, italian seasoning, parmesan cheese, and salt & pepper to taste, whisking the ingredients together until they begin to thicken. Once thick, add in the spinach and sun-dried tomatoes, simmering the skillet until the spinach wilts. 3. After the spinach has wilted, add back in the chicken and cover it in the tuscan garlic sauce. Creamy Tuscan Garlic Chicken (6 servings)
  • 22.
    CALORIES FAT PROTEINCARBOHYDRATES 386.18 15.49g 35.36g 31.34g Ingredients Preparation 1/2 tsp. butter 1 medium onion, diced 1 pound chicken breast, diced 1 clove garlic, minced 2 zucchini, spiralized 1 cup cherry tomatoes 1 can crushed tomatoes 3 1/2 oz. cashews, toasted 1 tsp. oregano 1 Tbsp. basil 1. Melt the butter in a skillet over medium-high heat. Add the onions and cook until translucent. 2. Add the chicken breast, garlic, oregano and basil to the skillet. Cook for 5-6 minutes or until the chicken is fully cooked. 3. Add the can of crushed tomatoes to the skillet and allow them to simmer with the chicken and onions for 3-5 minutes. 4. Add the zoodles to the skillet and continue cooking for 1 minute until the zoodles are tender. Season with salt and pepper. Garnish with toasted cashews. Chicken & Tomato Zoodles (4 servings)
  • 23.
    CALORIES FAT PROTEINCARBOHYDRATES 209.71 14.03g 16.62g 4.13g Ingredients Preparation 1/2 red bell pepper, finely diced 1 lb. lumb crabmeat 1 cup cream cheese 1 Tbsp. horseradish 2 tsp. cajun seasoning 6 stalks celery 1. Preheat the oven to 350 degrees and grease a baking dish. 2. In a bowl, combine the crab meat, cream cheese, horseradish, red pepper and cajun seasoning. Season this mixture with salt & pepper to taste, then transfer to the baking dish and cook it for 30 minutes. 3. Cut the celery stalks into pieces and plate it with the warm crab dip. Creamy Crab Dip (6 servings)
  • 24.
    CALORIES FAT PROTEINCARBOHYDRATES 297.66 22.62g 15.09g 10g Ingredients Preparation 1/2 cucumber, cut into matchsticks 1/2 oz. red onion, thinly sliced 2 oz. smoked salmon 1/4 cup cream cheese 3/4 tsp. capers 1. To make the pinwheels, lay plastic wrap on a flat surface and lay the smoked salmon on top. Spread on the cream cheese and sprinkle the capers on top of it. 2. In the center of the cream cheese, lay out the red onion and cucumber matchsticks. Tightly roll the salmon into pinwheels, using the plastic wrap to help keep the contents inside the salmon. 3. Put the pinwheels in the freezer for 5 minutes, then cut into 1-inch thick pieces and enjoy! Smoked Salmon Pinwheels (1 serving)
  • 25.
    CALORIES FAT PROTEINCARBOHYDRATES 204.68 20.99g 2.44g 12.43g Ingredients Preparation 1 tsp. vanilla extract 1 Tbsp. cocoa powder 2 Tbsp. erythitol 1 cup coconut cream 1. Combine all of the ingredients into a mason jar, close the lid, and shake vigorously to combine everything evenly. 2. Place it in the freezer for 2-3 hours. Scoop out of the jar and enjoy! Mason Jar Chocolate Ice Cream (4 servings)
  • 26.
    CALORIES FAT PROTEINCARBOHYDRATES 103.23 7.02g 1.8g 8.63g Ingredients Preparation 2 cups strawberries 1 lemon 2 tsp. vanilla extract 1 can full fat coconut milk (12.9oz) DO AHEAD: 1. Combine the strawberries, 2 tbsp of the lemon juice, and 1 tsp of vanilla in a blender then blend until smooth. Transfer the contents to a baking dish or shallow container and freeze it for 2 hours to solidify it. 2. During this time, place the full-fat coconut milk can into the refrigerator. WHEN READY TO EAT: 1. Once the granita is frozen open the coconut milk can and scoop the thickened cream on the top of it into a bowl. Stir in the last tsp of vanilla. Whisk the cream and vanilla vigorously to thicken it. 2. Flake the strawberry granita off of the baking tray with a fork and divide it into 4 bowls. Top it with the thick coconut milk mixture. Strawberry Granita with Coconut Cream 4 servings)
  • 27.
    CALORIES FAT PROTEINCARBOHYDRATES 180.45 14.05g 9.77g 5.41g Ingredients Preparation 1 avocado 3/4 cup grated parmesan 1 tsp. lime juice 1/2 tsp. italian seasoning 1. Preheat the oven to 325 degrees and line 2 baking trays with parchment paper. 2. In a medium mixing bowl, using a fork or masher to mash the avocado until it is smooth and no chunks remain. Add in the parmesan, lemon juice, garlic powder, italian seasoning, and salt & pepper to taste. 3. To turn these into chips, place heaping teaspoon scoops of the mixture onto the baking sheets with 3 inches apart each one until you yield 15 chips. Flatten the scoops down with the back of the spoon or a measuring cup, then bake them for about 30 minutes or until crispy and golden- brown. Allow the chips to cool fully before enjoying. Avocado Chips (3 servings)
  • 28.
    CALORIES FAT PROTEINCARBOHYDRATES 127.14 11.13g 2.42g 6.57g Ingredients Preparation 8 oz. cream cheese 3/4 cup coconut flour 1 tsp. stevia 1/2 tsp. vanilla extract 1 tsp. cinnamon 1/4 tsp. nutmeg 1 cup grated carrots 1/2 cup pecans, chopped 1 cup unsweetened shredded coconut 1. In a large mixing bowl, use a hand mixer to whip together the cream cheese, coconut flour, stevia, vanilla, cinnamon, and nutmeg. 2. Fold in the pecans and carrots. 3. Pour the unsweetened coconut shreds into a small bowl and after rolling the carrot cake mixture into 16 equal sized balls, roll them around in the shreds to coat them. 4. Enjoy! Carrot Cake Keto Bites (12 servings)
  • 29.
    CALORIES FAT PROTEINCARBOHYDRATES 190.19 18.56g 4.13g 6.59g Ingredients Preparation 2 Tbsp. coconut oil 2 Tbsp. butter 4 Tbsp. peanut butter 4 drops liquid stevia 1. Place the coconut oil, butter, and peanut butter into a microwave-safe bowl and microwave them together in 20 second increments until they are smooth and combined. Between each increment, remove the bowl and stir the contents. Once smooth and combined, stir in the stevia. 2. Pour the contents evenly into an ice-cube tray (there should be either 8 small fat bombs or 4 large ones), and freeze them for 30 minutes. 3. Store the leftovers in a freezer bag in the freezer Peanut Butter Fat Bombs (4 servings)