This document provides a week's worth of keto-friendly recipes organized by meal (breakfast, lunch, snacks, dinner, dessert). It includes 14 recipes ranging from loaded cauliflower mash and cannoli stuffed crepes to chicken chow mein and goat cheese scrambled eggs. Each recipe includes a list of ingredients, preparation instructions, nutritional information like calories, fat, protein and carbs.

1. WEEK 50 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERT
loaded cauliflower
mash
chicken salad
slow cooker crab
dip
jerk chicken thighs
keto churro
chaffles
cannoli stuffed
crepes
cobb salad
prosciutto
wrapped frittata
muffins
three cheese
chicken &
cauliflower lasagna
choc-orange bliss
bites
biscuit breakfast
bombs
blacked shrimp,
asparagus &
avocado salad
bacon wrapped
bbq jalapeno
poppers
chipotle chicken
skillet
frappuccino slice
breakfast burrito
bowl
turkey & cheese egg
wraps
falafel
chicken club salad
pizza
garlic parmesan
chaffles
chicken chow mein
turkey meatballs
with cauliflower
puree
cinnamon almond
butter breakfast
shake
satay chicken
shrimp & sausage
skillet
goat cheese
scrambled eggs
keto taco shells
instant pot buffalo
chicken meatballs

2. CALORIES FAT PROTEIN CARBOHYDRATES
194.77 16.68g 7.23g 5.31g
Ingredients
Preparation
4 oz. sour cream
1 cup shredded cheddar
3 Tbsp. butter
2 Tbsp. chives, thinly sliced
1 lb. cauliflower florets
2 slices bacon, cooked & crumbled
1/4 tsp. garlic powder
1 tsp. salt
1/2 tsp. pepper
1. Microwave the cauliflower florets in a microwave safe bowl. To do this, add 2 tbsp of
water and cover the bowl with cling film. Microwave for about 5-8 minutes until the
florets are fully cooked and tender. Once they are done, drain out the water and let
them sit to the side for a couple minutes to cool down.
2. Add the cauliflower to a food processor and process them until fluffy, like a mash
potato type consistency. Add in the butter, garlic power, sour cream, and salt to taste.
Process again until the mixture fully looks like mashed potatoes.
3. Place the mashed cauliflower into a bowl and add the chives and 1/2 cup shredded
cheddar. Add salt and pepper to taste. Pour the mash into a bowl and sprinkle with
the rest of the cheese and bacon crumbles. Put the dish back in the microwave to
warm up the mash and melt the cheese.
*The serving size is 1/3-1/2 cup.
Loaded Cauliflower Mash
(6 servings)

3. CALORIES FAT PROTEIN CARBOHYDRATES
358.32 29.37g 12.07g 9.73g
Ingredients
Preparation
1/4 tsp. vanilla extract
8 oz. cream cheese, softened
1 Tbsp. butter
1/2 tsp. lemon zest
8 eggs
3 oz. dark chocolate
1 Tbsp. granulated erythritol
1 Tbsp. powdered erythritol
1/2 tsp. cinnamon
6 oz. mascarpone cheese
1 cup ricotta cheese
1. Combine the vanilla extract, softened cream cheese, lemon zest, granulated erythritol,
and eggs in a blender. Blend until a smooth mixture forms, then let the mixture sit for 5
minutes to reduce the air bubbles that formed during blending.
2. Heat the butter in a large nonstick skillet over medium heat. Once it is melted and
bubbly, pour in 1/4 cup of batter and tilt the pan to make a 6-inch (about) round crepe. Cook
the crepe for 2 minutes, until the top isn’t glossy and bubbles have formed to the center of
the crepe. Once this occurs, flip it and cook the other side for another 30 seconds. Once it is
done, place it on a plate to the side. Repeat this step until you have formed 8 crepes. Keep
them to the side while you make the cannoli filling.
3. To make the cannoli filling, place the mascarpone, ricotta, cinnamon, and powdered
erythritol into a medium mixing bowl and stir softly with a spatula until combined and
fluffy. Put the filling into pastry bag. Squeeze a line of cannoli cream into each crepe down
the middle.
4. Melt the chocolate in a microwave safe bowl for 15 second increments until it is fully
melted. Evenly drizzle on each cannoli filling before folding up the crepe. Either serve the
crepes immediately or store them in the fridge for up to 3 days.
Cannoli Stuffed Crepes
(8 servings)

4. CALORIES FAT PROTEIN CARBOHYDRATES
89.51 8.25g 3.28g .69g
Ingredients
Preparation
1/3 cup sour cream
4 Tbsp. cold butter, cubed
1 egg
1/2 tsp. apple cider vinegar
1/4 tsp. salt
4 slices bacon, cooked & crumbled
2 tsp. baking powder
1/8 tsp. baking soda
2 cups almond flour
6 oz. breakfast sausage
1/2 cup shredded cheddar
1. Preheat the oven to 350 degrees. Pulse the almond flour, baking powder and
baking soda in a food processora few times, just to combine. Add the cubed butter
straight from the refrigerator and process again for 20 seconds.
2. Continue to process on low and add in the sour cream, egg, apple cider vinegar and
salt. Once all the ingredients are combined, allow the mixture to sit for 5 minutes.
3. Spray a muffin tin with non-stick spray or line with muffin liners. Scoop 1/4 cup of
the mixture into each of the cups.
4. Bake for 12-15 minutes or until golden brown around the edges. Let them cool for
about 10 minutes before removing from the muffin pan to serve. Store in an airtight
container in the fridge for up to 4 days or freeze them.
Biscuit Breakfast Bombs
(12 servings)

5. CALORIES FAT PROTEIN CARBOHYDRATES
304.54 14.85g 35g 7.02g
Ingredients
Preparation
3 eggs, beaten
1 Tbsp. taco seasoning
2 Tbsp. cilantro, chopped
1 cup cauliflower rice
3/4 cup water
1/2 lb. ground beef
1 tsp. ghee
1 tsp. salt
1. Heat a skillet over medium-high heat and add in the ground beef. Add the keto
taco seasoning, salt to taste, and water into the pan while the beef is cooking.
2. Allow the skillet to boil. Reduce the heat and allow it to simmer for a couple
minutes. Once the beef is cooked, push it to the side of the skillet, adding in the
riced cauliflower and cilantro. Cook for 3-4 minutes. Once it is cooked through
and starting to brown, push it to the side and make room in the skillet to crack in
the eggs. If the skillet isn’t big enough get a small separate one to scramble the
egg in.
3. Melt the ghee onto the pan that will scramble the egg, whether it be a
separate one or the same one, and whisk it around to scramble it. Once it
scrambles, mix everything into a bowl and enjoy!
Breakfast Burrito Bowl
(2 servings)

6. CALORIES FAT PROTEIN CARBOHYDRATES
504.56 36g 35.9g 12.35g
Ingredients
Preparation
1/2 cup shredded mozzarella
1 egg
1 oz. almond flour, finely ground
1/4 tsp. baking powder
1/3 cup grated parmesan
1 clove garlic, minced
1/2 tsp. italian seasoning
1. Preheat the waffle maker. Stir together all the
ingredients in a medium bowl until they are well
combined.
2. Depending on the size of your waffle maker, pour 1/4 to 1/2 cup of the waffle
batter and cook the waffle for 3-4 minutes until golden and crispy.
3. Remove from the waffle maker and allow to rest for a minute.
Garlic Parmesan Chaffles
(1 serving)

7. CALORIES FAT PROTEIN CARBOHYDRATES
314.33 26.48g 11.45g 13.15g
Ingredients
Preparation
1/2 tsp. cinnamon
1/8 tsp. salt
2 Tbsp. golden flax meal
2 Tbsp. almond butter
1 1/2 cup almond milk
1 scoop collagen peptides
15 drops liquid stevia
1/8 tsp. almond extract
3 oz. ice cubes
1. Add all the ingredients to a blender and blend
until smooth. You can add extra ice or less ice
depending how thick you want the shake.
Cinnamon Almond Butter Shake
(1 serving)

8. CALORIES FAT PROTEIN CARBOHYDRATES
285.45 20.64g 19.18g 7.72g
Ingredients
Preparation
2 Tbsp. butter
8 eggs
4 oz. goat cheese
1 lemon
1 Tbsp. chives, thinly sliced
1 bunch asparagus, ends trimmed
1/2 tsp. salt
1/2 tsp. pepper
1. Place a skillet over medium-high heat and cook
the asparagus in it for about 3 minutes. After those 3
minutes of dry pan-frying, add 1/4 cup of water and
cook the asparagus for 3-4 more minutes. Cook until
tender and season with salt and pepper to taste.
2. In a medium mixing bowl, whisk the eggs together until well-beaten. Crumble in the
goat cheese and stir it in until evenly mixed. Season with salt and pepper to taste.
3. In a skillet over medium heat, melt the butter. Add in the eggs and once they begin to
set, use a spatula to scramble them. Serve immediately with the asparagus on the side!
Goat Cheese Scrambled Eggs
(4 servings)

9. CALORIES FAT PROTEIN CARBOHYDRATES
383.87 31.75g 21.39g 2.49g
Ingredients
Preparation
1 tsp. apple cider vinegar
2 hard-boiled eggs, diced
5 sprigs fresh dill, chopped
1 tsp. yellow mustard
1/2 cup mayonnaise
1/4 cup pecans, chopped
2 cups chicken, cooked & shredded
1/4 cup dill pickles, chopped
1/4 cup onion, diced
1. Combine everything in a medium mixing bowl except the chicken. Once combined,
add in the shredded chicken and stir it to coat it evenly.
2. Add salt & pepper to taste, then chill in the refrigerator for an hour before serving.
3. Serve in a large collard lettuce leaf, or on its own.
Chicken Salad
(4 servings)

10. CALORIES FAT PROTEIN CARBOHYDRATES
586.88 47.27g 28.88g 13.6g
Ingredients
Preparation
1 1/2 oz. avocado, sliced
1 oz. bleu cheese crumbles
1 hard-boiled egg, diced
2 1/2 oz. arugula
1/2 green onion, sliced
1 oz. radish, sliced
2 1/2 slices bacon, cooked & crumbled
2 oz. grilled chicken
1 oz. bell pepper
1 Tbsp. olive oil
2 Tbsp. lemon juice
1 Tbsp. apple cider vinegar
1. In a small bowl, whisk together olive oil, lemon juice and apple cider
vinegar.
2. Toss remaining ingredients together in a large bowl. Add the dressing and
toss to fully combine.
Cobb Salad
(1 serving)

11. CALORIES FAT PROTEIN CARBOHYDRATES
460.65 18.11g 59.72g 16.57g
Ingredients
Preparation
1 sprig fresh basil leaves
1 avocado, cubed
1/3 cup greek yogurt
1 tsp. lemon juice
1/2 tsp. cayenne
1 tsp. ground basil
1/4 tsp. salt
1 tsp. thyme
1 tsp. olive oil
2 cups asparagus, cut in half
2 cloves garlic, minced
1 lb. shrimp, peeled & deveined
1 tsp. pepper
2 tsp. paprika
1 oz. red onion, sliced
1 tsp. lemon pepper
1. Heat the olive oil in a pan over medium heat. In a bowl, add the peeled, raw shrimp
with all of the spices and toss, making sure the shrimp is fully coated. Add to the pan
and saute.
2. Add the asparagus to the pan with the shrimp. Turn the shrimp and stir things
around until the shrimp and asparagus have started to change color and are cooked
(about 5 minutes).
3. Combine the lettuce leaves, avocado, onion slices and basil leaves in a salad bowl
then top the salad with the shrimp and asparagus.
4. For the dressing: Combine the yogurt in a small mixing bowl with the lemon
pepper and lemon juice, a little of bit of water to have the dressing reach desired
consistency.
Blackened Shrimp, Asparagus & Avocado Salad
(2 servings)

12. CALORIES FAT PROTEIN CARBOHYDRATES
286.36 14.95g 25.64g 12.21g
Ingredients
Preparation
1 egg
1 oz. turkey
1/2 avocado
1 tomato
1/2 cup ricotta cheese
spices of your choice
1. To make the egg wraps, place a skillet over medium heat and spray with non-stick
spray.
2. Crack one egg into a bowl and beat it until combined well. Once combined pour
it into the pan and tilt it to spread the egg evenly over the bottom. Let it cook for 30
seconds and add the spices.
3. Once the egg looks good enough to flip (after about 30 seconds), and is bubbling in
the middle and crisping around the edges flip it, then cook it for another 30 seconds.
Remove from the pan and make another egg if desired.
4. Let egg wraps cool slightly (or fully), top as desired with turkey, some mashed
avocado, tomato slices, and some ricotta cheese. Roll and serve warm or cold.
Turkey & Cheese Egg Wraps
(1 serving)

13. CALORIES FAT PROTEIN CARBOHYDRATES
555.09 38.59g 29.94g 26.17g
Ingredients
Preparation
2 Tbsp. peanut oil
1 lb. broccoli florets
1/4 head red cabbage, shredded
2 tsp. sesame oil
1 lb. chicken thighs, thinly sliced
2 cups bean sprouts
1/2 cup cashews
1/2 Tbsp. red pepper flakes
4 cloves garlic, minced
1/2 lb. zucchini noodles
2 Tbsp. coconut aminos
1. Heat half the peanut oil in a large skillet over high heat. Pan-fry half of the amount
of the chicken for 2-3 minutes or until golden and cooked through. Transfer it to a
plate on the side then repeat it with the remaining chicken.
2. Heat the remaining peanut oil in the skillet. Stir-fry the broccoli and garlic for
2 minutes or until tender. Add the cabbage and zucchini noodles, stir-frying for 1
minute or until tender.
3. Return the chicken to the skillet along with the bean sprouts, cashews, coconut
aminos and sesame oil. Stir-fry everything for 1 minute or until everything appears
combined then serve the dish sprinkled with coriander and extra chili pepper.
Chicken Chow Mein
(4 servings)

14. CALORIES FAT PROTEIN CARBOHYDRATES
584.54 47.82g 28.88g 13.6g
Ingredients
Preparation
1 1/2 Tbsp. peanut oil
1/4 lime, juiced
1 zucchini
1/2 lb. chicken thighs
1 tsp. curry powder
1 Tbsp. peanut butter
1/3 cup coconut milk
1 1/2 Tbsp. peanuts, chopped
2 cloves garlic
1 tsp. ginger, grated
1/4 onion, diced
1/2 cucumber
4 oz. cherry tomatoes, halved
1 tsp. coconut aminos
1. Combine 1 tablespoon of peanut oil, 1 garlic clove, 1/2 teaspoon curry powder and the ginger
in a small mixing bowl. Add the chicken thighs and turn them in the dressing to coat. Cover
them and allow them to sit in the marinade for an hour.
2. Heat the remaining peanut oil in a skillet over medium heat. Cook the onion, for 3 minutes
or until softened, stirring occasionally. Add the remaining garlic clove, along with the curry
powder and salt to taste, and cook, stirring it for 1 minute.
3. Once everything is mixed and has a strong aroma, stir in the peanut butter, coconut
milk and coconut aminos. Simmer the skillet and allow it to cook for 2-3 minutes, stirring
continuously. Keep 1 teaspoon of the chopped peanuts for serving but add in the rest of the
peanuts along with the lime juice into the sauce. Take the skillet off of the heat and set it
aside.
3. Use a spiralizer to cut the zucchini into long noodles (“zoodles”) or cut the zucchini
lengthwise with a vegetable peeler then cut into long strips.
4. Once the hour of the chicken marinading is up, barbecue them on the grill over medium-
high heat. Cook the chicken for 3-4 minutes each side or until lightly charred and cooked
through. Transfer to a plate and set aside to rest and cool a little for about 5 minutes then
slice the filets into thick slices.
5. Divide the zoodles evenly into 2 salad bowls then top with the chicken, cucumber and
tomatoes. Drizzle the satay sauce on top and season with salt to taste.
Satay Chicken
(2 servings)

15. CALORIES FAT PROTEIN CARBOHYDRATES
592.1 45.41g 37.29g 11.83g
Ingredients
Preparation
2 eggs
1/2 tsp. salt
2 oz. baby spinach leaves
1/3 cup almond meal
2 tsp. psyllium husk
1 cup fresh tomato
12 oz. ground beef
1 avocado
1. Preheat oven to 350 degrees and prepare two baking trays with lining and
parchment paper.
2. Place the spinach in a heatproof bowl and add in some boiling water before
covering. Set the bowl aside for 5 minutes to blanch the spinach then drain it,
squeezing out the excess liquid.
3. Transfer the spinach to a food processor along with the the eggs, almond
meal, psyllium husk and salt. Process these ingredients until a smooth mixture
forms. Place 1/4 of the mixture onto one of the prepared trays and spread it out
to be a taco shell size of your desire.
4. Repeat this step with the remaining mixture to make 4 taco circles then
bake everything for 10 minutes or until set. Use a spatula to transfer the circles
between the gaps of an upturned non- stick muffin pan to create a taco shape.
Set them aside to cool for a few minutes and stick to their shape then bake for a
further 10 minutes to dry out.
5. Fill with your favorite taco ingredients.
Keto Taco Shells
(4 servings)

16. CALORIES FAT PROTEIN CARBOHYDRATES
364.66 16.98g 47.35g 3.65g
Ingredients
Preparation
1/4 tsp. nutmeg
1 tsp. allspice
1/4 cup. lime juice
2 lbs. boneless, skinless chicken thighs
2 Tbsp. olive oil
3 cloves garlic, minced
1/3 cup coconut aminos
1” piece of ginger
1 tsp. salt
1/2 tsp. cinnamon
1 tsp. pepper
1. Mix all of the ingredients together except the chicken thighs. Once combined well,
place the marinade in a large Ziploc bag or air-tight storage container with a lid, then
put in the chicken toss to coat.
2. Place the chicken mixture in the refrigerator for at least 6 hours, periodically
stirring/moving the chicken around in the bag to make sure it’s getting dressed well.
3. Take the chicken mixture out from refrigerator and remove thighs from marinade,
throwing out any excess marinade. Place a large skillet over high heat and add the
chicken thighs, cooking for 5-6 minutes on each side until the chicken is fully cooked.
Jerk Chicken Thighs
(4 servings)

17. CALORIES FAT PROTEIN CARBOHYDRATES
343.66 22.91g 24.73g 12.6g
Ingredients
Preparation
1/2 cup grated parmesan
1 cup shredded mozzarella
8 oz. cream cheese
2 eggs
1 sprig dried tarragon
40 oz. riced cauliflower, cooked
1. Preheat the oven to 350 degrees and line two large baking trays with parchment.
2. Squeeze the extra moisture out of the cooked cauliflower rice using cheese cloth or by using
a wooden spoon to press the rice against a sieve.
3. Add the cauliflower rice, eggs and 1/2 cup grated parmesan to a bowl. Season with salt and
pepper. Stir to combine.
4. Divide the cauliflower mixture evenly between the prepared baking sheets and use your
hands to gently press each batch of cauliflower mixture to lasagna style rectangles. Cook the
sheets for 15-20 minutes or until mixture has dried out and gets a little crispy. Cut into 6 sheets.
5. While the lasagna sheets are cooking, place a large pan over low heat on the stovetop and
heat in the olive oil. Add in the leek and cook for 4 minutes or until soft. Increase the heat up
to high and add the chicken to the pan, breaking it up with a wooden spoon. Let it cook for 5
minutes or until cooked through.
6. Once the chicken is cooked add the mushrooms to the pan and cook them for 5 minutes or
until soft. Next, add the spinach and cook it until wilted. Add the cream cheese pieces. Cook
this mixture, stirring everything for 2 minutes or until cheese has melted.
7. Grease a lasagna baking dish and brush a little bit of the tomato pasta sauce on the bottom.
You should use about half. Place 2 pieces of lasagne over the pasta sauce then top that with
half of the chicken mixture and 1/3 cup of mozzarella. Repeat this process with another layer of
cauliflower and remaining chicken mixture. Top the whole dish off with remaining sauce.
8. Bake the lasagna for 30 minutes or until golden. Set aside for about 5-10 minutes before
serving.
Three Cheese Chicken & Cauliflower Lasagna
(8 servings)
1 lb. button mushrooms, sliced
1 leek, thinly sliced
1 lb. ground chicken
1 Tbsp. olive oil
12 oz. spinach
1/2 cup tomato sauce

18. CALORIES FAT PROTEIN CARBOHYDRATES
379.28 23.71g 30.58g 14.97g
Ingredients
Preparation
3 tsp. chili powder
1/2 tsp. cayenne
1 tsp. salt
1 tsp. paprika
1 green pepper, sliced
1 red pepper, sliced
2 Tbsp. olive oil
1 Tbsp. minced garlic
1 lb. ground chicken
2 cups cauliflower rice
1/2 onion, diced
2 tsp. chipotle powder
1 tsp. cumin
1/2 tsp. pepper
1. Heat the olive oil in a large skillet over high heat. Add the
cauliflower rice to the pan for 4-5 minutes until cooked
through and soft. Once done, remove it from the pan and drain out any excess liquid, setting
it to the side to cool.
2. Add the ground chicken, garlic, and white onion to the empty skillet. Once the chicken
starts breaking up, use a spoon to help it cook and break it apart. While it is cooking, add
all of the seasonings to the pan and stir to combine. Let it cook for about 5 minutes or until
cooked through.
3. Once it is almost done add the sliced peppers to the skillet and cook them until they
soften, about 5 minutes.
4. Once the peppers are soft, add the cooked cauliflower rice back to the skillet and mix it
with the contents.
Chipotle Chicken Skillet
(3 servings)

19. CALORIES FAT PROTEIN CARBOHYDRATES
168.81 11.84g 9.96g 6.96g
Ingredients
Preparation
2 avocados, sliced
4 slices bacon, cooked & crumbled
1 head romaine lettuce, chopped
3/4 cup cherry tomatoes, halved
2 Cali’flour Foods pizza crusts
2 Tbsp. olive oil
1 Tbsp. fresh basil, chopped
1 tsp. oregano
1 Tbsp. rosemary
2 cups, cooked chicken breast, diced
1. Preheat the oven to 400 degrees before starting and using the pizza crust box
instructions, prepare the crust if needed.
2. Mix the bacon, lettuce, tomatoes and chicken together in a bowl. Toss with the oil,
herbs and salt and pepper.
3. Top the crusts with the club salad. Enjoy with your favorite keto dressing.
Chicken Club Salad Pizza
(4 servings)

20. CALORIES FAT PROTEIN CARBOHYDRATES
377.71 19.05g 41.75g 12.8g
Ingredients
Preparation
1/4 tsp. nutmeg
1/4 tsp. allspice
2 Tbsp. ghee
2 eggs
1/2 tsp. onion powder
2 cups chicken broth
3 Tbsp. chives, chopped
8 cups cauliflower florets
1 1/2 lb. ground turkey
2 Tbsp. olive oil
1 Tbsp. arrowroot
1/3 cup almond flour
4 Tbsp. coconut yogurt
1 tsp. salt
1. To make the cauliflower puree, steam the cauliflower
florets until soft enough to process. Place half of the cooked
cauliflower into a food processor along with 1 tablespoon
of ghee. Season the florets with salt & pepper to taste then process everything until
smooth. Repeat this with the second half of cauliflower. Set this to the side and make the
meatballs.
2. Preheat the oven to 350 degrees. Combine the turkey, eggs, nutmeg, allspice and
almond flour. Mix everything together until well combined.
3. Make 1.5 inch meatballs. Heat 2 tablespoons of olive oil in a large skillet over medium
heat. Add the meatballs and cook them for 5-7 minutes until golden brown, but not fully
cooked through. Turn them so all sides get cooked evenly. Without cleaning the pan, put
the meatballs into a baking dish and cook them in the oven for 5 minutes to fully cook
them through.
4. Mix 2 tablespoons of warm water in a small bowl with the arrowroot. Set aside. Add
the chicken stock to the meatball skillet and use a spatula to scrape all to browned bits
off the bottom of the pan. Bring to a boil. Remove from the heat and add the arrowroot
mixture. Whisk vigorously return to low heat and allow to cook for 2-3 minutes to thicken.
Add the yogurt 1 tablespoon at a time, whisking in between each addition. Season with
salt and pepper.
5. Toss the cooked meatballs with the gravy and serve with cauliflower puree.
Turkey Meatballs with Cauliflower Puree
(4 servings)

21. CALORIES FAT PROTEIN CARBOHYDRATES
371.71 26.18g 26.04g 7.13g
Ingredients
Preparation
1 lb. smoked sausage, sliced
1 tsp. dried oregano
1 tsp. salt
1 green bell pepper, sliced
2 Tbsp. parsley, chopped
2 zucchini, sliced
3 cloves garlic, minced
2 Tbsp. olive oil
1/2 yellow pepper, sliced
1 red pepper, sliced
1 lb. shrimp, peeled & deveined
1/2 onion, diced
1 tsp. paprika
1/4 tsp. red pepper flakes
1. Heat 1 tablespoon of olive oil in a large skillet over
medium heat. Add the sliced sausage to the skillet and
allow it to cook for 2-3 minutes or until browned and
cooked through. Once done, remove it from the pan
and place it on a plate to the side.
2. Add the other tablespoon of oil to the now empty pan
and add in the shrimp. Season it with salt and pepper
to taste and cook until they become pink, which should take 1-2 minutes. Once done,
remove them from the pan as well and put them on the side with the sausage.
3. Add the bell peppers and onion to the skillet. Cook the veggies for 5 minutes or
until they start to just soften. Once they become soft, add the garlic and zucchini
slices, and cook everything for another 3 minutes, seasoning with salt & pepper to
taste.
4. Add the seasonings to the pan and add back in the shrimp and sausage. Cook
everything for an additional 5 minutes, until everything is cooked through and
aromatic. Garnish the dish with parsley.
Shrimp & Sausage Skillet
(6 servings)

22. CALORIES FAT PROTEIN CARBOHYDRATES
245.74 19.77g 15.95g 2.68g
Ingredients
Preparation
6 Tbsp. ghee
6 Tbsp. buffalo sauce
2 green onions, thinly sliced
2 cloves garlic, minced
1 1/2 lb. ground chicken
3/4 cup almond meal
1 tsp. salt
1. In a large bowl combine chicken, almond meal, salt, garlic and green onions. Stir
everything together to combine well. Grease your hands with ghee and make 1-2 inch
wide meatballs.
2. Turn your instant pot on to sauté and add in some ghee. Work in batches because
to brown all sides of each of the meatballs.
3. While the meatballs are browning, combine the hot sauce 3 tablespoons of ghee
and heat them in the microwave in 15 second intervals to melt the ghee.
4. Once all of the meatballs are done browning, place all the browned meatballs into
the Instant Pot, then pour the buffalo sauce evenly over the meatballs. Put the lid
back on to the instant pot and seal it on the pressure valve. Set the pot to “Poultry”
and let them cook for 15-20 minutes.
Instant Pot Buffalo Chicken Meatballs
(9 servings)

23. CALORIES FAT PROTEIN CARBOHYDRATES
217.02 21.48g 3.66g 2.87g
Ingredients
Preparation
12 oz. cream cheese
1/2 cup grated parmesan
1 Tbsp. lemon juice
1/2 cup mayonnaise
1 lb. crab meat
2 cloves garlic, minced
1 Tbsp. old bay seasoning
1. Using a slow-cooker, combine all ingredients
and mix gently. Once combined, turn on low
heat and cook the crab dip for 2 hours.
2. After 2 hours are up, stir the dip, then place it in a dip dish and serve. Serve with
veggies, keto crackers, etc, and enjoy!
Slow Cooker Crab Dip
(10 servings)

24. CALORIES FAT PROTEIN CARBOHYDRATES
188.12 14.04g 7.86g 8.14g
1. Preheat the oven to 375 degrees. Heat 1 tablespoon of coconut oil in a skillet over
medium heat. Saute the onions until soft and transluscent. Add the garlic and
mushrooms and cook until the mushrooms have released all of their moisture.
Season with salt and pepper to taste.
2. Whisk the eggs, coconut milk, coconut flour, salt and pepper together until well
combined. Stir in the cooked onion and mushroom mixture and the spinach.
3. Line a muffin tin with the remaining coconut oil and line each cup with prosciutto,
being careful to cover the bottom and sides fully.
4. Fill each tine 3/4 of the way full and top with the diced tomatoes. Bake for 20
minutes until the eggs have fully set. Allow to cool for 5 minutes before removing
from the tins.
Ingredients
Preparation
8 eggs
1/2 lb. cremini mushrooms, sliced
2 oz. onion, finely diced
4 Tbsp. coconut oil
3 cloves garlic, minced
1/4 cup coconut milk
1 cup cherry tomatoes, diced
2 Tbsp. coconut flour
1 Tbsp. salt
1 bell pepper, finely diced
5 oz. prosciutto
8 oz. spinach
Prosciutto Wrapped Frittata Muffins
(12 servings)

25. CALORIES FAT PROTEIN CARBOHYDRATES
125.15 11.51g 4.09g 1.49g
Ingredients
Preparation
3 oz. shredded pepperjack cheese
6 oz. cream cheese
6 slices bacon
6 large jalapenos
1 tsp. barbecue seasoning
1. Preheat oven to 400 degrees. Place cream cheese in a microwave-safe bowl and
heat it up for 30 seconds. Mix in 1/2 cup of shredded pepperjack cheese and bbq
seasoning to the cream cheese.
2. Cut the jalapenos in half and remove seeds then spoon even amounts of the
pepper jack and cream cheese mixture into each half of the peppers. Sprinkle the
last 1/4 cup of pepper jack cheese on top of each pepper filled with the mixture and
then wrap half of a bacon slice around each one.
3. Bake the peppers for 20 minutes. After baking, broil them for 5 minutes on the top
rack of your oven until the cheese browns and bacon is crispy.
Bacon Wrapped BBQ Jalapeno Poppers
(12 servings)

26. CALORIES FAT PROTEIN CARBOHYDRATES
198.9 14.74g 9.46g 11.72g
Ingredients
Preparation
2 eggs
2 cloves garlic
2 tsp. cumin
1 tsp. cilantro
1 Tbsp. lemon juice
1/2 almond flour
1 tsp. salt
2 Tbsp. coconut flour
4 cups kale
1. Preheat the oven to 400 degrees.
2. Place all ingredients in a food processor and process until the ingredients form
a dough.
3. Roll the mixture into 10 pieces forming balls or patties then place them in an air
fryer at 370 degrees or bake them in the oven at 400 degrees for 18-20 minutes.
Falafel
(5 servings)

27. CALORIES FAT PROTEIN CARBOHYDRATES
185.4 14.49g 10.42g 24.11g
Ingredients
Preparation
1 egg
3/4 cup shredded mozzarella
1 oz. almond flour
1 1/2 Tbsp. butter, melted
1 1/4 tsp. cinnamon
1/2 tsp. vanilla extract
1/4 tsp. baking powder
4 Tbsp. erythritol
1. Preheat a waffle iron. Stir together the egg, shredded mozzarella, almond four, 1/2
tablespoon of melted butter, 2 tablespoons of erythritol, the vanilla extract, baking
powder, and 1/2 teaspoon of cinnamon until well combined.
2. Cook each waffle in the iron for about 3-4 minutes until crispy and cooked through.
Set aside for a minute.
3. While the waffles are cooking, mix together 3/4 teaspoon of cinnamon, and 2
tablepsoons of erythritol to make the topping for the chaffles. Once the waffles cool
down, brush on the melted butter to the top of them then sprinkle on the cinnamon
mixture.
Keto Churro Chaffles
(3 servings)

28. CALORIES FAT PROTEIN CARBOHYDRATES
148.71 15.28g 1.66g 3.84g
Ingredients
Preparation
1 oz. butter, melted & cooled
1 Tbsp. orange zest
2 cups macadamia nuts
1 1/3 cups desiccated coconut
1 Tbsp. chia seeds
2 Tbsp. water
2 Tbsp. cacao powder
2 Tbsp. xylitol
1 tsp. salt
1. Place the chia seeds and water in a bowl. Set the bowl with the mixture aside for 10
minutes until the water has been absorbed by the chia seeds and mixture is gel-like.
2. Add the macadamia nuts, 1 cup of the desiccated coconut, xylitol, cacao powder,
orange zest, butter, and chia mixture into the food processor. Add salt to taste then
process everything until finely chopped and well combined. It should form a doughy
type of mixture.
3. Transfer the nut mixture to a bowl on the side then use your hands to roll level
tablespoonfuls of the mixture into balls. While doing this, roll the balls in the
remaining coconut to coat them.
4. Store the bowls in an airtight container in the fridge for up to 1 week.
Choc-orange Bliss Bites
(20 servings)

29. CALORIES FAT PROTEIN CARBOHYDRATES
232.25 22.78g 4.96g 4.52g
Ingredients
Preparation
1 tsp. vanilla extract
2 Tbsp. unsalted butter, melted
10 oz. whipped cream
8 oz. cream cheese, room temperature and chopped
1 egg
1 cup pecan halves
2 Tbsp. boiling water
2 Tbsp. cacao powder
2 1/2 tsp. gelatin powder
6 Tbsp. powdered stevia
1/3 cup espresso or strong coffee
1 1/4 cup almond meal
1. Preheat the oven to 350 degrees and line a pan with baking paper. Allow the paper to
overhang the 2 long sides.
2. To make the base of the dish, process the pecans in a food processor until finely ground.
Add the almond meal, 1 tablespoon of cacao powder and 1 tablespoon of stevia. Pulse
everything to combine.
3. Add the egg and butter, processing until the mixture comes together like a dough. Transfer
the dough to the prepared pan and press it down evenly. Bake for 10 minutes or until golden.
Place it to the side to cool while you make the top.
4. Sprinkle the gelatin powder over the boiling water in a small bowl, whisking until it
dissolves.
5. Use an electric mixer to beat the cream cheese, the rest of the stevia, cooled espresso, and
vanilla extract into a large bowl until smooth. Beat in the gelatin mixture until well combined
with the cream cheese coffee mixture. Fold in the thickened whipped cream to finish. Pour
the mixture over the cooled base and use a spatula to smooth the surface and spread it out
evenly. Place the dish in the fridge for 4 hours or until set. Cut the dish into 16 pieces and dust
the top with some extra cocoa powder and coffee beans if desired.
Frappuccino Slice
(16 servings)