mealplan.week17.pdf

WEEK 17 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
autumn breakfast
casserole
thai fish cakes pumpkin muffins
slow cooker
pulled pork
pumpkin pie fat
bombs
sausage & butternut
squash frittata
slow cooker sesame beef
chocolate seed
bars
ground beef with
worcestershire
sauce
chocolate mug
cake
keto pumpkin
pancakes
slow cooker creamy kale &
sausage soup
ginger-spiced
mixed nuts
stewed beef neck
tacos
breakfast grits tuscan meatball soup
pumpkin spice
pecans
grilled mojo pork
chops
strawberry muffins fish sticks
peruvian roasted
chicken
blueberry bread
shrimp salad with
zucchini
chicken pozole
easy breakfast tacos meatloaf cupcakes
coconut chicken
curry

CALORIES FAT PROTEIN CARBOHYDRATES
208.46 11.27g 13.66g 14.61g
Ingredients
Preparation
1 Tbsp. ghee
12 eggs
2 cups winter squash, diced
2 cups kale
1 cup brussels sprouts, shaved
1 cup mushrooms, sliced
1 leek, thinly sliced
5 links sausage, cooked & diced
1 Tbsp. fresh thyme, chopped
1/4 tsp. salt
1/4 tsp. pepper
1. Preheat your oven to 375 degrees, and grease a
9x13 pan with ghee.
2. Crack eggs in a large mixing bowl and whisk until creamy.
3. Prepare the rest of the ingredients as noted above, and place in bowl with eggs.
Mix thoroughly, and pour into greased pan.
4. Place in the oven and bake for 40 minutes, or until eggs are cooked. Let cool for a
few minutes, and serve, or let cool completely and store in fridge to re-heat and serve
for breakfast throughout your week.
Autumn Breakfast Casserole
(6 servings)

332.68 26.1g 16.65g 7.74g
Ingredients
Preparation
1 Tbsp. bacon fat
3 oz. cooked sausage chopped or crumbled
1/4 cup onion, diced
1/4 cup red pepper, diced
1/2 cup roasted butternut squash, cubed
3 large eggs
1 tsp. sage
1 tsp. thyme
salt and pepper
1. Preheat broiler. Beat eggs, salt and pepper and herbs until well-combined.
2. Add fat to 10-inch oven-proof skillet and sauté onions and peppers until soft. Add
sausage and squash and cook until heated through. Pour eggs over filling and cook
until edges start to set.
3. Put pan in oven and broil until frittata is puffed and brown on top, 3-5 minutes.
Sausage & Butternut Squash Frittata
(2 servings)

474.72 39.75g 16g 18.95g
Ingredients
Preparation
2 eggs
4 Tbsp. pumpkin puree
2 Tbsp. almond butter
2 Tbsp. monk fruit sweetener
2 Tbsp. almond milk
1/2 tsp. vanilla extract
2/3 cup super-fine almond flour
2 Tbsp. coconut flour
1 tsp. baking powder
1 tsp. pumpkin pie spice
1/2 tsp. cinnamon
ghee, for the griddle
1. In a large bowl, beat the eggs then whisk in the pumpkin, nut or seed butter and
monk fruit sweetener. Pour in the milk and vanilla and mix until smooth. Add almond
flour, coconut flour, pumpkin pie spice, cinnamon, salt, and baking powder and stir
until the batter is combined. The batter should be somewhat thick.
2. Preheat griddle or a large skillet on medium-low heat - medium heat. It’s important
to allow the pancakes to cook low and slow since they are grain free. Coat griddle or
pan with ghee.
3. Drop scant 1/4 cup rounds onto the griddle. Cook until the edges begin to turn
golden brown and bubbles form on the top, about 3-5 minutes. GENTLY flip and cook
another 2-4 minutes or until golden brown and the middle is cooked through.
4. Serve or top with desired toppings.
Pumpkin Pancakes
(2 servings)

369.23 32.08g 16.17g 7.54g
Ingredients
Preparation
1 1/2 cups fine ground almond flour
1 1/2 cups water
salt, to taste
1 1/2 cups diced sausages
8 oz. baby bella, quartered
2 bulbs scallions, diced and separate white
and green parts
1 tsp. fresh thyme, optional
olive oil
1. Sieve through the almond flour first. This will make the grits less gritty. In a medium
sauce pot, bring water to boil and season with two pinches of salt.
2. Slowly stream in almond flour, ¼ cup at a time. Whisk constantly over medium-low
heat to prevent lumps, about 2-3 minutes.
3. Turn off the heat and let the grits sit on stovetop. Cover with a lid for about 15
minutes.
4. In the meantime, in a well-heated skillet, saute the sausage with white scallion
parts for about 5-6 minutes or until the sausage is perfectly charred. Scoop out the
ingredients and leave the oil in the skillet.
5. Use the fat rendered from the sausage to saute mushrooms. Season with 2
pinches of salt. Saute until the mushrooms are tender but not mushy. Scoop out the
ingredients. Set aside.
6. Layer a few tablespoons of grits in a single serving bowl. Top with mushrooms,
sausages, and green scallion parts. Drizzle with olive oil. Serve warm.
Breakfast Grits
(6 servings)

162.56 12.86g 5.71g 10.39g
Ingredients
Preparation
2 cups super fine almond flour
1/4 cup arrowroot flour
1 1/2 Tbsp. coconut flour
1 tsp. baking soda
1/2 tsp. ground cinnamon
1/4 tsp. fine sea salt
3 large eggs , room temperature
1/3 cup maple syrup
2 Tbsp. coconut oil, melted
1 tsp. apple cider vinegar
1 tsp. pure vanilla extract
1 cup fresh strawberries, diced
1. Preheat oven to 350 degrees. Line a muffin pan with 12 silicone or parchment paper
liners.
2. In a large mixing bowl, whisk together the almond flour, arrowroot flour, coconut
flour, baking soda, cinnamon and salt.
3. Add the eggs, maple syrup, oil, apple cider vinegar and vanilla and mix until well
combined. Fold in 2/3 cup of the strawberries. Reserve the rest for topping.
4. Fill each muffin cup 3/4 full. Top with reserved strawberries. Bake for 21-25 minutes
or until tops are lightly golden and a toothpick comes out clean.
5. Remove the muffin pan from the oven and allow the muffins to cool. Enjoy as is or
top with whipped coconut cream.
Strawberry Muffins
(12 servings)

252.24 21.52g 7.34g 13.69g
Ingredients
Preparation
4 large eggs ,room temperature
1/2 cup maple sugar
1/3 cup coconut oil, melted
2 Tbsp. lemon juice
2 tsp. lemon zest
1 1/2 tsp. baking powder
1 2/3 cups superfine almond flour
1/4 cup coconut flour
1 cup blueberries
For the glaze:
1/3 cup coconut butter, melted
1 tsp. maple syrup
1 tsp. lemon juice + zest for garnish
1. Preheat oven to 350 degrees. Line a 8x4
loaf pan with parchment paper.
2. In a medium bowl, beat eggs with maple
sugar until smooth. Add coconut oil, lemon juice and lemon zest until smooth.
3. Place a large mesh sieve over bowl and sift in baking powder, almond flour, coconut
flour and salt. Stir until well combined with no lumps. Gently fold in the 3/4 cup of the
blueberries.
4. Transfer batter to loaf pan. Sprinkle on remaining 1/4 cup blueberries.
5. Bake for 39-46 minutes, or until toothpick comes out clean. Remove from oven & cool
for at least 30 minutes to set.
6. Mix together ingredients for glaze & drizzle over bread.
Blueberry Bread
(10 servings)

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

198.97 10.18g 23.44g 3.44g
Ingredients
Preparation
15 oz. cod
2 egg yolks
3 Tbsp. thai red curry paste
1/3 cup green beans, finely diced
2 Tbsp. cilantro, chopped
1 tsp. grated lime zest
1 1/2 Tbsp. olive oil
Dipping Sauce:
1/2 red chili, finely diced
1 Tbsp. fish sauce
2 Tbsp. white wine vinegar
1/2 Tbsp. chopped cilantro
1/2 Tbsp. chopped mint
1/2 Tbsp. honey
1 clove garlic, crushed
1 tsp. lime juice
1. In a food processor combine the fish, egg
yolk and curry paste and blend for 4 minutes
it becomes paste consistency. Transfer the
blended fish to a bowl and stir in the chopped
green beans, cilantro and lime zest.
2. Heat the oil in a large non stick skillet on
medium hight heat. Form the mixture into 1
1/2 tablespoon sized balls, place them in the
skillet and then flatten the balls gently with your
fingers into a patty shape.
3. Working in batches, cook the fish cakes for 3 minutes per side until golden and
crispy on both sides and then transfer to a plate while you cook the remaining fish
cakes.
4. In a bowl combine the dipping sauce ingredients and stir until well combine.
5. Serve the fish cakes with dipping sauce on the side for dipping.
Thai Fish Cakes
(4 servings)

249.97 11.19g 35.99g 1.64g
Ingredients
Preparation
3 lbs. beef roast
1/2 cup coconut aminos
1 cup water
Dipping Sauce:
2 Tbsp. sesame oil
1 Tbsp. sesame seeds
2 cloves garlic, minced
1/4 cup coconut aminos
1. Place the beef, 1/2 cup coconut aminos, and water into the slow cooker and cook for
8 hours on low.
2. Remove the beef roast from the slow cooker, let cool, and slice into thin slices.
3. Make the dipping sauce by mixing the sauce ingredients together.
4. Serve the beef slices with the dipping sauce.
Slow Cooker Sesame Beef
(4 servings)

503.15 22.78g 41.1g 16.05g
Ingredients
Preparation
1 tsp. dried oregano
6 cups chicken broth
1 tsp. dried parsley
1 lb. italian turkey sausage
3 cloves garlic
1/3 cup sund-dried tomatoes, drained
2 Tbsp. avocado oil
1- 15 oz. can coconut milk
1 head lacinato kale
1/2 tsp. salt
1. Add avocado oil to a cast iron (or stainless steel or non-stick) skillet and heat to
medium. Place the sausage on the hot skillet and brown 2 minutes, breaking up with
a wooden spoon.
2. Plug in your slow cooker and add the browned sausage, along with the rest of the
ingredients for the soup. Stir well. Secure the lid on the crock pot and set on high for
4 hours (or low for 6 to 8).
3. Stir and serve!
Slow Cooker Creamy Kale & Sausage Soup
(4 servings)

269.37 19.05g 19.97g 5.81g
Tuscan Meatball Soup
(4 servings)
Ingredients
Preparation
1/2 bag farm rich italian style meatballs
1 (14.5-ounce) can diced tomatoes
1 (15-ounce) can cannellini beans, drained and
rinsed
2 cups kale, chopped
shredded parmesan (optional)
1. In a slow cooker, pour in the broth followed by the meatballs, diced tomatoes
(entire can, including liquid), and the beans and stir together.
2. Cover and cook on low for up to 3 hours on low or 1 1/2 hours on high.
3. During the last 30 minutes of cooking, stir in the chopped kale. Season with salt
and pepper to taste if desired. Serve with shredded parmesan cheese.

485.84 38.68g 31.47g 6.1g
Ingredients
Preparation
1 lb. cod
2 large eggs, whisked
1 cup blanched almond flour
1 tsp. sea salt
6 Tbsp. coconut oil
1. Rinse fish fillets in cold water and set on a
plate. Cut fish into 1 inch by 5 inch pieces, following the lines of the fillets and
removing any bones.
2. Place eggs in one dish and flour and salt in another.
3. Dip fish sticks in egg, then flour; reserve to a plate.
4. Heat 3 tablespoons oil in a large skillet over medium-high heat. Place half of
the fish sticks in the pan, leaving enough room around them so that they aren’t
crowded. Cook for a few minutes on each side, until well browned, then remove
fish sticks to a plate lined with a paper towel
5. Add 3 tablespoons olive to pan and fry remaining batch of fish sticks.
Fish Sticks
(4 servings)

378.76 28.17g 25.44g 6.96g
Ingredients
Preparation
1/4 cup lemon juice
3 Tbsp. drained capers
1 shallot, minced
1 Tbsp. dijon mustard
1/2 tsp. crushed red pepper
1/2 cup olive oil
1/2 cup fresh basil, chopped
1 lb. shrimp, peeled, deveined
2 zucchini, cut into 1/2-inch cubes
8 cups mixed baby greens
1. Whisk lemon juice, capers, shallot, mustard, and dried red pepper in medium
bowl. Whisk in oil, then basil. Season dressing to taste with salt and pepper.
2. Bring large saucepan of salted water to boil. Add shrimp and cook 1 minute. Add
zucchini; continue cooking until shrimp are opaque in center and zucchini is crisp-
tender, about 1 minute longer. Drain. Rinse under cold water and cool. Drain well.
Transfer to large bowl. Add 1/3 cup dressing and toss to coat. Season to taste with
salt and pepper.
3. Toss greens in large bowl with enough dressing to coat. Divide greens among 4
plates. Arrange shrimp and zucchini atop greens. Serve, passing Parmesan cheese
separately, if desired.
Shrimp Salad with Zucchini
(4 servings)

368.31 27.89g 23.73g 4.53g
Ingredients
Preparation
1 onion, finely diced
1 1/2 lbs. ground beef
2 eggs, lightly beaten
salt and pepper, to taste
1 cup shredded cheese
2 slices bacon, diced
1 tsp. dried basil
1 tsp. dried parsley
4 Tbsp. sun-dried tomatoes, diced
1. Preheat the oven to 350 degrees. Mix all
ingredients except the cheese together in a
bowl. Make sure the contents are evenly spread throughout the mixture.
2. Place a small handful of the meatloaf mixture into muffin trays. Press gently, not
too hard, otherwise they will turn into meatballs.
3. Cover with the grated cheese. Cook until a thermometer inserted into the center of
of one of the cupcakes reads 155 degrees.
Meatloaf Cupcakes
(6 servings)

220.08 10.22g 27.82g 3.05g
Ingredients
Preparation
4 lb. pork shoulder
1 Tbsp. salt
1 Tbsp. pepper
1 Tbsp. garlic powder
1 Tbsp. onion powder
1 Tbsp. chili powder
1 Tbsp. smoked paprika
1 cup chicken broth
1. Place all of the seasonings in a small bowl and mix well to make the spice rub.
Massage the spice rub all over the meat. You may have some left over if you have a
smaller cut of meat.
2. If you have the time, wrap and refrigerate the meat for 3 hours or as long as 24 to
let the rub set in. If you are planning ahead, I recommend letting the rub set in. If you
don’t have the time, just season the pork and start cooking.
3. Place the pork into the slow cooker and pour the chicken broth in. Cook on low for
8-10 hours.
4. Remove the pork from the crock pot and place it on a cutting board. Shred with
two forks or tongs and serve. You can spoon some of the juices from the slow cooker
on to the pork for serving.
Slow Cooker Pulled Pork
(6 servings)

349.76 23.51g 22.73g 11.62g
Ingredients
Preparation
4 oz. yellow onion, sliced
5 oz. cremini mushrooms, sliced
1 Tbsp. olive oil
1 lb. ground beef
⅔ cup frozen peas and carrots
1 Tbsp. ketchup
salt and pepper to taste
Worcestershire Sauce:
½ cup beef stock
3 Tbsp. tomato paste
2 Tbsp. coconut aminos
¼ tsp. garlic powder
¼ tsp. onion powder
¼ tsp. mustard powder
⅛ tsp. sea salt
1. In a large measuring cup, combine sauce
ingredients. Stir-well and set aside ready to use.
2. In a large skillet, add 1 tablespoon olive oil.
Saute the onion with a pinch of salt until it
sweats a bit, about 2 minutes. Add the ground
beef and season with 2 pinches of salt and
pepper. Cook over medium to medium-high heat with a wooden spoon to break up
the meat to fine bits, about 3-4 minutes.
3. Add mushrooms and frozen vegetables with ⅔ cup of the worcestershire sauce.
You can also use 1 cup of the sauce if you prefer more saucy. Mix and stir to distribute
it evenly. Lower the heat to medium-low and simmer with a lid on about 3 to 4
minutes. Remember to stir the pot and scrape the bottom periodically to ensure
nothing is stuck to the bottom of the pan.
4. Stir and mix-in ketchup. Taste test to add more salt or pepper, if desired. Aim on
the less salty side as the flavor will come through further once the sauce turns cooler.
5. Serve with zucchini noodles or cauliflower rice.
Ground Beef with Worcestershire Sauce
(4 servings)

625.46 45.9g 40.63g 10.38g
Ingredients
Preparation
2 lbs. beef neck
2 bay leaves
1 Tbsp. dried oregano
2 dried guajillo chiles
1 onion, diced
1 tsp. kosher salt
1/2 tsp. cumin
1/2 tsp. black pepper
1. Rinse the beef neck under cold running water and place into a pot along with all
the ingredients for braising. Add enough water to cover all the beef neck. Bring the
water to boil, skimming off scum from the necks as necessary. Reduce the heat to a
simmer and cook for 3 hours, until the meat is falling off the bone and the liquid is
reduced by at least one-half.
2. Allow the meat to cool slightly in its cooking liquid. Remove the bones and break
up the meat slightly with a fork, mixing it with the reduced braising liquid. Remove
the bay leaves and the chilies. Use the meat as a filling for tacos with salsa, cilantro,
and cheese or crema.
Stewed Beef Neck Tacos
(4 servings)

635.94 50.6g 36.27g 9.03g
Ingredients
Preparation
2 thick-cut pork chops, preferable bone-in
5 cloves garlic
1 1/2 Tbsp. dried oregano
5 Tbsp. olive oil
juice of 1 orange
juice of 2 limes
1/8 tsp. cumin
Salt and pepper to taste
1. In a small food processor or blender, puree the garlic, oregano, olive oil, lime juice,
cumin, pinch of salt and pepper, and all but 1/4 cup of the orange juice. Adjust the
seasoning if necessary, and reserve a couple tablespoons of the mojo sauce (for
spreading on the chops post-cooking).
2. In a non-reactive bowl, whisk the mojo sauce with the remaining orange juice. Add
the pork chops, cover with plastic, and marinate in the liquid for as long as you can
bear, at least 20 minutes, even better, two hours. Turn occasionally.
3. Heat a cast iron skillet with a film of oil, or a grill pan, until very hot. Cook the chops
to desired doneness, 5-7 minutes per side for medium.
4. Spoon reserved mojo over the chops and serve.
Grilled Mojo Pork Chops
(2 servings)

753 55.75g 44.49g 19.22g
Ingredients
Preparation
5 cloves garlic, minced
sea salt, to taste
One (4-pound) chicken
1/2 lemon, cut in half
3 Tbsp. white wine vinegar
2 Tbs. plus 1/4 cup white wine
2 Tbsp. extra-virgin olive oil
2 Tbsp. paprika
1 1/2 Tbsp. ground cumin
2 tsp. black pepper
1/2 tsp. dried oregano
1. Preheat the oven to 425 degrees and adjust the rack to the middle position. Using the flat
side of a knife blade, mash the garlic and 1/2 teaspoon of salt together into a paste.
2. Rinse and pat the chicken dry, inside and out, and put the chicken on a plate. Rub the
chicken all over with the lemon quarters. Slip your fingers underneath the skin to loosen it.
Slide the garlic paste between the skin and chicken, being careful not to tear the skin. Then
smooth the skin to evenly distribute the paste.
3. In a small bowl, whisk together the vinegar, 2 tablespoons wine, the oil, paprika, cumin,
black pepper, and oregano. Place the chicken in a baking dish and slather it with the
marinade. Turn the bird several times to coat. Cover and refrigerate for 5 to 8 hours, turning
the chicken once or twice.
4. Transfer the chicken to a small roasting pan or 12- to 14-inch cast iron skillet. Don’t toss out
the marinade. Squeeze the lemon quarters into the cavity of the hen and then toss them in. If
desired, tie the legs together with kitchen string. Season the chicken all over with 1 teaspoon
salt.
5. Roast the bird for 15 minutes. Reduce the heat to 375 degrees. Dump the marinade over the
bird and roast, basting occasionally with the pan juices, until an instant-read thermometer
inserted in the thigh reads 165 degrees, about 75 minutes more.
5. Serve with a side of guacamole.
Peruvian Roasted Chicken
(4 servings)

483.18 29.78g 36.4g 16.01g
Ingredients
Preparation
1 onion
3 garlic cloves
2 lb. chicken breasts
1- 25 oz can hominy, drained
2- 15 oz cans Mexican tomatoes (Ro-tel)
1 Tbsp. olive oil
1 tsp. cumin
2 Tbsp. lime juice
dash of hot pepper sauce
1/4 cup cilantro, chopped
1 jalapeno, chopped
salt and pepper
1. Bring water to boil in a Dutch oven or large soup pot. Add the chicken, cover the pot
with a lid, and simmer the chicken until it’s cooked through. This will take about 12-13
minutes. Remove the chicken from the broth and set it aside. Shred the chicken once
it has cooled.
2. Add the hominy, tomatoes, oregano, cumin, jalapeno, lime juice, and dash of hot
pepper sauce to the chicken broth in the pot.
3. Bring it to a boil, reduce the heat and simmer the soup mixture stirring often until
it’s slightly thickened.
4. Stir the shredded chicken into the pot, along with the fresh cilantro, and additional
salt and pepper, if desired. Heat until the chicken is warm again.
5. Ladle the chicken pozole into soup bowls and then add the shredded cabbage,
radishes, cheese, and green onion. You can also garnish with sour cream or
guacamole.
Chicken Pozole
(10 servings)

395.42 30.96g 16.66g 18.71g
Ingredients
Preparation
1 lb. chicken breast, diced
1 can coconut milk
1 red bell pepper, diced
6 oz. broccoli, cut into small florets
1 onion, diced
1 carrot, diced
1/4 oz. ginger, grated
1 clove garlic, minced
1 Tbsp. red curry paste
1 Tbsp. chicken masala
1 tsp. coriander powder
1 Tbsp. curry powder
salt, pepper to taste
4 cups cauliflower riced, cooked
1. Heat 1 tablespoon of olive oil in a large frying pan over medium-high heat. Add the
chopped onion, garlic, ginger and saute for 2-3 minutes until translucent.
2. Add the chicken to the pan and cook on each side for 1-2 minutes. Deglaze the pan
with the coconut milk. Add the pepper and broccoli to the pan.
3. Add the masala spice, coriander, curry powder and salt and pepper. Reduce the
heat and simmer for 20 minutes over low-medium heat.
4. Serve over cauliflower rice.
Coconut Chicken Curry
(4 servings)

132.01 10.33g 4.99g 15.91g
Ingredients
Preparation
4 oz. cream cheese, softened
1/4 cup butter, softened
3/4 cup erythritol
3/4 cup pumpkin purée
2 eggs
1/2 cup coconut flour
1 1/4 cup almond flour
1 tsp. pumpkin pie spice
1/2 tsp. salt
1 1/2 tsp. baking powder
1/2 cup chocolate chips
1. Preheat the oven to 350 degrees. Using a stand mixer or hand mixer, mix the
erythritol, butter, and cream cheese until light and fluffy.
2. Add the eggs and pumpkin puree and mix until well combined. Mix the dry
ingredients in a separate bowl, and then add all of it to the wet ingredients.
Blend until the ingredients are just combined.
3. Lastly, mix in the chocolate chips by hand.
4. Pour the cream cheese pumpkin muffin batter into the cups, dividing evenly.
The batter will fill up the muffin cups.
5. Sprinkle a few more chocolate chips on the top of each pumpkin chocolate
chip muffin (optional).
6. Bake on the middle oven rack for 35-40 minutes, or until a toothpick inserted
into the center comes out clean. Let cool on a cooling rack 5 minutes before
removing the loaves from the pans.
Pumpkin Muffins
(8 servings)

166.13 14.97g 4.83g 5.76g
Ingredients
Preparation
2 cups seed of choice
1/3 cup ground flaxseed
3 eggs
1/4 cup coconut oil
2 tsp. vanilla extract
2 tsp. cinnamon
4 Tbsp. granulated sweetener of choice
1/4 cup cacao nibs
1 cup shredded coconut
1/3 cup cocoa powder
1. Place the seeds, flaxseed and eggs in the food processor with the blade
attachment. Pulse until the seeds are roughly chopped and mixed with the eggs.
2. Place all the other ingredients in the food processor bowl and pulse until
thoroughly mixed and starting to clump together.
3. Pour the seed bar mix into a baking dish lined with baking parchment. Press
firmly into the baking dish to ensure the seed bars are solid and not crumbly
when they are cooked.
4. Bake at 350 degrees for 15-20 minutes until baked and slightly crisp. Allow to
cool fully before cutting.
Chocolate Paleo Seed Bars
(22servings)

222.58 19.51g 11.85g 4.01g
Ingredients
Preparation
2 large egg whites
2 cups mixed nuts
1 tsp. fresh grated ginger
1/2 tsp. cinnamon
1. Preheat oven to 250 degrees. Whip egg whites until frothy. Add grated ginger, fine
sea salt, and cinnamon. Keep whipping until the mixture is combined well.
2. Add raw mixed nuts of your choice to the egg white mixture. Stir to coat.
3. Spray the parchment paper lightly with coconut oil spray. Spread the nuts evenly
onto the baking sheet. Bake at 250F for 40 mins until fragrant, rotate the baking
sheet pan at half point.
4. Once the mixed nuts are cooled and hardened, break them into pieces. Store in an
airtight container. If the weather is hot, store them in the refrigerator.
Ginger Spiced Mixed Nuts
(8 servings)

548.07 57.23g 6.19g 10.83g
Ingredients
Preparation
2 cups pecan halves, raw
2 Tbsp. butter
1 Tbsp. pumpkin pie spice
½ tsp. himalayan sea salt
2 Tbsp. granulated sweetener of choice
1. Preheat oven to 325°F. Line a baking sheet with parchment paper.
2. Melt butter in a medium bowl in a microwave. Add pecans, spices, salt and
sweetener and stir to thoroughly combine.
3. Transfer to baking sheet, spread out and bake for 10 - 15 minutes, turning half way
through. Watch carefully, as they will burn easily. They will continue to brown after
you remove them from the oven. Let cool before serving.
Pumpkin Spice Pecans
(3 servings)

57.08 5.47g .89g 4.55g
Ingredients
Preparation
4 Tbsp. ground almonds
3 Tbsp. melted butter
2 Tbsp. pumpkin puree
1 ½ Tbsp erythritol
1 Tbsp. coconut flour
½ tsp. vanilla extract
¼ tsp. pumpkin spice
1. Mix all of the ingredients in a small bowl until you
get a smooth and chunk-free mass.
2. Place in freezer and chill for approx. 10-15 minutes.
3. Take the bowl out of the freezer and form small balls with your hands.
Spread a bit of granulated erythritol on a plate and roll the finished balls in it.
4 .Chill the finished fat bombs in your fridge for at least 30 minutes before enjoying
them with a hot cup of tea for that cozy fall feeling!
Pumpkin Pie Fat Bombs
(30 servings)

171.26 13.69g 6.71g 11.03g
Ingredients
Preparation
2 Tbsp. finely ground coconut flour
2 Tbsp. finely ground almond flour
2 Tbsp. erythritol
1 Tbsp. coconut oil, melted
1 Tbsp. almond milk
1 egg
½ tsp. baking powder
1 tsp. cocoa powder
1 Tbsp. peanut butter
1. Add all ingredients except the peanut butter into
a bowl and whisk until your dough is smooth and
without clumps.
2. Grease your microwave-safe mug with baking spray.
3. Add half of your dough mixture to your mug. Then, add the peanut butter and
finish with the rest of your dough. Make sure that your mug or bowl is at least double
the volume of your ingredients because the cake will rise quite significantly.
4. Microwave for about 60 seconds. (The cooking time in your microwave may vary - I
recommend baking your mug cake for a shorter time period (50 seconds) first and
continue baking for a few more seconds if needed. You can test if your mug cake is
completely cooked by pricking the center with a toothpick - if it comes out “clean” it’s
ready!
Chocolate Mug Cake
(12 servings)

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mealplan.week17.pdf