mealplan.week9.pdf

WEEK 9 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
garlic parmesan
chaffles
blackened shrimp,
asparagus & avocado
salad
slow cooker crab
dip
lemon garlic
mahi mahi
choc-orange
bliss bites
breakfast burrito
bowl
keto sushi
turkey kale rice
soup
jerk chicken
thighs
keto churro
chaffles
apple sage breakfast
sausage
chicken pesto spaghetti
squash
turkey bacon-
wrapped scallops
3-cheese chicken
& cauliflower
lasagna
frappuccino
slice
biscuit breakfast
bombs
turkey & cheese egg
wraps
bacon wrapped
bbq jalapeno
poppers
baked italian
meatballs
bacon egg & swiss
soufflets
keto taco shells grilled sea bass
cannoli stuffed
crepes
satay chicken
lasagna stuffed
portobellos
loaded cauliflower
mash
chicken chow mein korean bibimbap

CALORIES FAT PROTEIN CARBOHYDRATES
370.21 28.55g 20.49g 7.25g
Ingredients
Preparation
1 apple, shredded with the juice squeezed out
1/4 cup onion, minced
1 lb. ground pork
2 tsp. ghee
1 oz. sage, chopped
1. In a mixing bowl, combine the pork, apple, onions, spice blend, and chopped sage
and mix with your hands until everything is evenly incorporated. Form the mixture
into 8 evenly sized patties.
2. Heat the ghee in a large skillet over medium heat. When hot, place the patties in
the pan and cook for 3 to 5 minutes per side, or until cooked through and browned.
3. If desired, fry some sage leaves (about 1 per patty) in the pork fat left in the pan
until crispy to garnish the sausage patties.
Apple Sage Breakfast Sausage
(4 servings)

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)

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)

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)

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)

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)

278.89 22.1g 16.1g 3.22g
Ingredients
Preparation
3/4 cup swiss cheese
1 Tbsp. shredded parmesan
4 Tbsp. half and half
5 eggs
1/2 tsp. salt
4 slices thick cut bacon, cooked & crumbled
1/3 cup onion, finely diced
1 container of pillsbury croissants
1/8 tsp. pepper
1. Preheat oven to 375 degrees. Spray 4 oven- safe ramekins with non-stick cooking spray. Lay
the croissants out on a floured surface (do not separate into triangles). Pinch all the seams
together. Lightly dust the top with more flour. Roll into a large square (the rolling will help
seal the seems).
2. Using a pizza wheel (or sharp knife) cut into 4 equal size squares. Carefully lay one square
into each of the ramekins, using your fingers to press them into the base (the egdes of the
square with fall out of the ramekin). Set aside.
3. In a microwave safe dish, beat 4 of the eggs with the half and half, salt and pepper. Whisk
in 1/2 cup of the swiss cheese, the onion, bacon crumbles, and parmesan cheese. Microwave
on high in 30 second increments (stirring in bewteen) until a very runny scrambled egg
consistency. Place an equal amount of the egg mixture into each of the ramekins and top
with a tablespoon or so of the swiss cheese. Fold the edges of the croissant over on top of the
egg mixture (it won’t cover the whole thing, you just want the croissants IN the ramekin,
not OUT).
4. Beat remaining egg and brush the tops of the croissant and souffle with it. I find it easier to
just pour a little in each one and then use a pastry brush to spread it around. Place ramekins
onto a baking sheet and bake for 20-25 minutes until golden and puffy. Serve hot.
Bacon, Egg & Swiss Soufflets
(4 servings)

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)

232.05 21.68g 3.52g 8.57g
Ingredients
Preparation
1/2 avocado, sliced
1 1/2 oz. cream cheese, sliced
1 nori wrapper
1 cup cauliflower rice, cooked
1/4 cup cucumber
1. Place the nori wrapper on a layer of plastic wrap on a
flat surface.
2. Spread the cauliflower rice over the wrappr in a thin,
even layer, leaving room around the edges.
3. Layer the avocado slices on the rice on the edge closest to you. Add the layer
of cream cheese slices right on top of the avocado, followed by the cucumber.
4. Lift the plastic wrap edge closest to you while using your hands to cover the
ingredients. Slowly roll the plastic wrap and nori around the filling until you’ve
rolled the entire wrap. As you’re rolling you want to slowly edge the nori off the
plastic wrap so it doesn’t get wrapped into the sushi.
5. Slice the sushi into 8 pieces and serve with a side of coconut aminos for
dipping.
*Tip for slicing: start in the middle so the rice doesn’t get pushed out by the
pressure of the knife.
Keto Sushi
(2 servings)

452.1 32.58g 28.1g 13.3g
Ingredients
Preparation
2 cups fresh basil leaves
1 cup grated parmesan
1 tsp. paprika
1 large spaghetti squash, roasted
1 clove garlic
1 1/2 lbs. chicken thighs, diced
2/3 cup + 2 Tbsp. avocado oil, separated
2/3 cup pumpkin seeds
1/4 tsp. salt
1 tsp. cumin
1. Preheat the oven to 400 degrees. Chop the tip and the tail off of the spaghetti squash, cut it in half
length-wise, and scoop the seeds out of each half. Rub about a tablespoon of olive oil over the flesh of
each half. Sprinkle with salt and pepper.
2. Place the squash cut-side down on a baking sheet. Roast the squash for 35 to 50 minutes or until the
flesh is tender. Note: For crunchy noodles, roast for 35 minutes. For al dente noodles, roast for 40-45.
For tender noodles, roast for 50 to 55 minutes.
3. When the squash is cool enough to handle, use a fork to gently scrape the flesh, releasing spaghetti-
like stands. Do this until both halves of the spaghetti squash are scraped clean and place the
“spaghetti” into a large serving bowl.
4. Add the basil, pumpkin seeds, garlic and parmesan to a food processor. Pulse a few times to chop
the ingredients. Leave the processor on and stream the 2/3 cup avocado oil into the processor through
the top. Continue processing until desired texture is reached.
5. Heat 2 tablespoons of avocado oil in a skillet over medium-high heat. Add the chicken, paprika and
cumin and brown the chicken without stirring for 3 minutes. Stir and continue browning until the
chicken is fully cooked.
6. Add the pesto sauce to the spaghetti squash and toss well to coat. Add the chicken, including the
liquid in the pan and toss again.
Chicken Pesto Spaghetti Squash
(6 servings)

412.76 26.53g 27.22g 18.95g
Ingredients
Preparation
1 egg
1 oz. turkey lunchmeat
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)

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)

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)

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
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)

410.01 32.11g 24.72g 7.85g
Ingredients
Preparation
3 Tbsp. butter
zest from 1 lemon
2 Tbsp. lemon juice
1 Tbsp. parsley, chopped
2 Tbsp. olive oil
8 oz. zucchini noodles
2- 4 oz. mahi mahi fillets
1/4 tsp. red pepper flakes
1. Dry the mahi mahi fillets and season with salt and pepper. Melt one tablespoon
of butter and one tablespoon of oil in a skillet over medium heat. Add the fillets and
cook until golden, about 4 to 5 minutes per side depending on thickness. Transfer the
cooked fillets to a plate.
2. Add the remaining one tablespoon of oil to the skillet. Add the zucchini noodles and
cook for about 2 minutes, or to your desired doneness. Season with salt and pepper
then transfer to a bowl.
3. Add the remaining two tablespoons of butter to the skillet. Once melted, add the
garlic and pepper flakes and cook for one minute.
4. Stir in the lemon juice, lemon zest and parsley. Remove from heat and set aside.
5. Place the zucchini noodles on two dinner plates and top with a mahi fillet. Pour the
lemon garlic sauce over the fillets, garnish with additional parsley and serve.
Lemon Garlic Mahi Mahi
(2 servings)

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
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)

343.66 22.91g 24.73g 12.6g
Ingredients
Preparation
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

583.02 45.12g 33.8g 12.35g
Ingredients
Preparation
1 lb. ground pork sausage
1 lb. ground beef
1 Tbsp. fresh parsley, chopped
1/4 cup almond flour
3 Tbsp. italian seasoning
1 tsp. salt
1 tsp. pepper
1 jar marinara sauce
1. Preheat oven to 350 degrees, and line a large sheet pan (or two medium sized sheet
pans) with parchment paper.
2. In a large mixing bowl, combine all of the ingredients except the marinara with
your hands. Form into golf ball sized balls, and place on the lined baking sheet.
3. Transfer to oven and bake for about 25-30 minutes, or until fully cooked. You can
turn up the oven to broil for the last few minutes if you want to brown the tops.
4. When the meatballs have about 5 minutes left, heat up marinara sauce in a large
skillet on the stove and chop parsley.
5. When the meatballs are done, carefully transfer to the skillet with marinara and
toss in the sauce. Sprinkle with fresh parsley and serve – great options would be over
zoodles or other veggie noodles. Enjoy!
Baked Italian Meatballs
(5 servings)

438.02 35.68g 22.07g 8.97g
Ingredients
Preparation
2 oz. olive oil
14 oz. zucchini noodles
21 oz. cherry tomatoes, halved
24 oz. chilean sea bass fillets
2 tsp. salt
2 tsp. pepper
1. Preheat the grill to medium heat. Preheat the oven to 425 degrees. Rub the sea
bass fillets with olive oil, leaving the skin on and season with salt and pepper. Grill
over medium heat for about 20 minutes.
2. Arrange the tomatoes on a foil-lined sheet pan. Drizzle with olive oil and season
with salt and pepper. Roast in the oven for 15 minutes, until slight charred.
3. Saute the zucchini noodles in 1 tablespoon of olive oil until tender. Season with salt
and pepper.
4. Divide the zucchini noodles between four plates. Top with sea bass and roasted
tomatoes.
Grilled Sea Bass
(4 servings)

511.17 35.53g 32.54g 13.44g
Ingredients
Preparation
4 portobello mushrooms
1 lb. ground italian sausage
4 Tbsp. parsley, chopped
1 cup shredded mozzarella
1 cup marinara sauce
1 cup ricotta cheese
1.Preheat the oven to 375 degrees. Clean the mushrooms in the sink and dry them in a paper
towel to clean off dirt and excess water. Spoon the stems out of the mushrooms along with
the ribbed film inside.
2. Form the ground sausage into 4 patties, pressing each one into each of the 4 mushrooms.
3. Add 1/4 cup of ricotta cheese around the edges of the mushroom cap, leaving a bowl
type of dent in the middle for the marinara sauce. Add 1/4 cup of marinara sauce into each
mushroom bowl as well. Add in 1/4 cup of shredded mozzarella cheese on top of each
mushroom.
4. Bake the mushrooms in the oven for 40 minutes and garnish with parsley once they come
out. Serve hot and enjoy!
Keto Lasagna Stuffed Portobellos
(4 servings)

365.39 21.45g 28.38g 14.74g
Ingredients
Preparation
2 eggs
1 cup matchstick carrots
5 scallions, sliced
1 cup cucumber, julienned
1 tsp. toasted sesame oil
1 cup bean sprouts
12 oz. cauliflower rice
1 tsp. coconut aminos
2 cups spinach
1 tsp. salt
2 oz. kimchi
1 Tbsp. sriracha
1. Heat sesame oil in a skillet over medium-high heat. Add in the riced cauliflower and cook it
until it becomes toasted and browned a little bit. Drizzle on the coconut aminos. Remove the
cauliflower from the pan and divide it evenly into 2 bowls.
2. Add another 1/4 tsp sesame oil to the pan. Saute the carrots for 1 minute, until tender. Add
salt to taste then remove the carrots from the pan and divide them evenly into the 2 bowls.
Repeat this same process with the bean sprouts.
3. Add in 1/2 tsp of sesame oil and add in the spinach to the pan, cooking until wilted. Add the
scallions to the pan.
4. In a separate small skillet, fry the eggs with some sesame oil. Do it to your desired runiness
of the yolk, but make sure the whites are crispy.
5. Divide everything else evenly in the bowl with the cauliflower rice, then top with eggs,
kimchi, cucumbers, scallions. Serve with sriracha if desired.
Vegetarian Korean Bibimbap
(2 servings)

217.02 21.48g 3.66g 2.87g
Ingredients
Preparation
12 oz. cream cheese
1 Tbsp. lemon juice
1/2 cup mayonnaise
1 lb. crab meat
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)

92.7 3.81g 8.02g 7.88g
Ingredients
Preparation
1/2 tsp. dried basil
1/2 tsp. dried oregano
1 tsp. salt
1/2 tsp. dried thyme
1 cup celery, sliced
1/2 cup shallots, chopped
1/2 cup carrots, sliced
2 cups cooked turkey, chopped
1 clove garlic, minced
4 cups kale, chopped
1 Tbsp. avocado oil
4 cups water
4 cups turkey broth
1 cup miracle rice
1/2 tsp. pepper
1. Heat oil in a large skillet and cook shallots, garlic, carrots, and celery stirring
frequently until veggies are softened, about 10 minutes.
2. Add salt, pepper, basil, oregano, and thyme and cook about a minute more. Add
all the ingredients, except miracle rice to a large crock pot.
3.Cook 3-4 hours on high until kale is soft. Rinse miracle rice well and drain then
add to pot the last 30 minutes of cooking time.
4. Top with fresh parsley and Parmesan cheese if desired.
Slow Cooker Turkey Kale Rice Soup
(8 servings)

104.46 7.5g 7.32g 2.23g
Ingredients
Preparation
1/2 tsp. balsamic vinegar
1 tsp. water
1 tsp. dijon mustard
2 Tbsp. olive oil
1/2 lb. scallops
4 cups spinach leaves
4 slices turkey bacon
1. Beat 1 tablespoon oil, mustard, vinegar and water with whisk until blended. Wrap
bacon around scallops; secure with toothpicks.
2. Heat remaining oil in large nonstick skillet on medium-high heat. Add scallops;
cook 1 to 2 min. on each side or until scallops are opaque. Remove from skillet; cover
to keep warm.
3. Add spinach to skillet, cook 1 to 2 minutes or just until spinach starts to wilt, stirring
occasionally. Place spinach on 4 salad plates. Remove and discard toothpicks from
scallops; place 2 scallops on each plate. Drizzle with dressing.
Turkey Bacon Wrapped Scallops
(4 servings)

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)

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)

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)

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)

mealplan.week9.pdf

More Related Content

Similar to mealplan.week9.pdf

More from DwightVillos

Recently uploaded

mealplan.week9.pdf