mealplan.week46.pdf

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)

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)

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)

414.77 33.43g 21g 11.03g
Ingredients
Preparation
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)

356.84 28.87g 20.25g 3.1g
Ingredients
Preparation
1/2 Tbsp. olive oil
6 eggs
1/2 cup half and half
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)

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)

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)

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)

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)

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)

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. 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)

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)

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)

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)

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)

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)

367.56 24.94g 20.04g 18.52g
Ingredients
Preparation
1/4 shallot, minced
1/2 orange, zested and chopped
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)

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)

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
1/4 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)

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)

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)

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)

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
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)

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)

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)

180.45 14.05g 9.77g 5.41g
Ingredients
Preparation
1 avocado
3/4 cup grated parmesan
1 tsp. lime juice
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)

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)

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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