mealplan.week22.pdf

WEEK 22 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
chocolate oatmeal salmon casserole
bacon wrapped
lobster chunks
southern fried
chicken
snowball cookies
hummingbird cake
creamy tarragon chicken
salad
korean pork
dumplings
smoked salmon
& pesto zoodles
cinnamon stars
breakfast cereal in
a jar
crispy bratwrust with
glazed brussels sprouts
teriyaki
meatball
noodle bowl
snickerdoodles
apple cobble bread sheet pan taco bowls
pumpkin
sausage soup
vanilla tahini
fudge fat bomb
breakfast burrito turnip, leek & greens hash
chicken
casserole
flourless avocado
brownies
pumpkin breakfast
cookies
roasted cabbage
carbonara
keto meat pie
steak breakfast hash best ever lasagna
slow cooker
pulled pork

CALORIES FAT PROTEIN CARBOHYDRATES
406.11 27.37g 30.56g 12.78g
Chocolate Oatmeal
(1 serving)
Ingredients
Preparation
1 scoop chocolate protein powder
3 Tbsp. almond flour
3 Tbsp. shredded coconut
1 Tbsp. ground flax
1/3-1/2 cup unsweetened almond milk
Topping Suggestions:
shredded coconut
berries
cacao nibs
pumpkin seeds
Choc Zero maple syrup
1. Add protein powder, almond flour, unsweetened
shredded coconut and ground flax to a small
saucepan. Mix well.
2. Add unsweetened almond milk to desired
consistency. It will thicken up just slightly.
3. Heat over medium low heat while stirring until
warm. Only a few minutes. Be careful not to burn.
4. Remove from heat and serve with optional toppings.

376 33.61g 9.1g 14.06g
549.12 51.45g 11.32g 27.64g
Ingredients
Preparation
1 cup butter, softened
3/4 cup granulated Swerve
1/2 cup Lakanto brown sugar
6 large eggs
3 cups superfine almond flour
1 cup coconut flour
pinch of salt
3/4 tsp. ground cinnamon
1/4 tsp. ground allspice
4 tsp. baking powder
1/2 tsp. xanthan gum
1 tsp. vanilla extract
2 tsp. banana extract
2 cups almond milk
1/2 cup finely chopped fresh pineapple
1/2 cup shredded coconut
1/2 cup chopped pecans
Keto Cream Cheese Frosting (double batch)
1 cup unsweetened shredded coconut
8 pecan halves to garnish top of cake
1. Preheat the oven to 325 degrees. Grease two 9-inch cake pans,
and line the bottoms with parchment paper which will ensure
the finished cake won’t stick to the bottom.
2. In a large bowl, cream the butter and sweeteners together
with a mixer until smooth. Add the eggs, almond flour, coconut
flour, salt, cinnamon, allspice, baking powder, xanthan gum,
vanilla extract, banana extract, and almond milk.
3. Blend for 2 – 3 minutes, or until fully smooth. Stir in the chopped pineapple, 1/2 cup shredded
coconut, and 1/2 cup chopped pecans. Divide the batter between the two cake pans, and spread evenly
with a silicone spatula. Bake for 45 minutes, or until a toothpick inserted in the center comes out clean.
Remove the cake and cool for 30 minutes on a wire rack.
4. Meanwhile, spread 1 cup of unsweetened shredded coconut on a baking sheet and toast in the oven
for 3 – 5 minutes, or until golden brown. Remove and set aside to garnish.
5. Carefully run a knife around the rim to release the first cake, then turn out onto a cake plate or
pedestal. Place about 1/3 of the cream cheese frosting in center of cake and carefully spread to the
edges with a warm knife. Place second cake upside down over the frosting layer. Carefully frost the
top and sides of cake.
6. Press toasted coconut evenly into the sides of the cake with your hands, and blow or wipe any
excess coconut off of the plate when finished. Garnish the top of the cake with pecan halves if desired.
Can be served immediately, but it’s better after chilling for at least 2 hours or overnight. Store in an
airtight container in the refrigerator for up to 5 days, or in the freezer for up to 6 months.
Hummingbird Cake
(16 servings)
With Frosting
Without Frosting

86.56 8.92g 1.11g 6.79g
Ingredients
Preparation
8 oz. cream cheese, softened
1/2 cup butter, softened
2/3 cup powdered Swerve
1/2 tsp. vanilla extract
1. In a medium bowl, cream the butter and cream cheese together with a mixer until
fully combined.
2. Add the sweetener and vanilla extract and beat slowly until the sweetener is
incorporated so it doesn’t get blown into the air.
3. Once the sweetener is incorporated, beat on high for 2 minutes or until fluffy.
4. Use immediately, or store in an airtight container in the refrigerator for up to a
week, or in the freezer for up to 3 months. Then bring to room temperature before
using.
Keto Cream Cheese Frosting
(32 servings)

376.01 33.2g 11.18g 11.54g
Ingredients
Preparation
1 tsp. sea salt
1/2 cup sunflower seeds
½ cup pecans
½ cup walnuts
½ cup Brasil nuts
¼ cup hemp hearts
½ cup shredded coconut
¼ cup chia seeds
1 Tbsp. Lakanto
3 cups hemp milk
1. In a large bowl (not plastic) soak the sunflower seeds, pecans, walnuts, and brazil
nuts with the salt in purified or spring water, for at least 12 hours.
2. When finished soaking, rinse well with purified water and place back in a clean
bowl. Add the rest of the ingredients to the bowl and mix well.
3. You can now store the cereal in glass jars or keep in the bowl. Refrigerate overnight
before serving. The cereal can be divided in 6 individual jar portions for each day of
the week.
Breakfast Cereal In A Jar
(6 servings)

298.56 27.31g 7.79g 9.93g
Ingredients
Preparation
Cobbler:
1 cup almond flour
1/3 cup coconut flour
1/4 cup swerve confectioner sugar
1 1/2 tsp. ground cinnamon
1/8 tsp. salt
1/4 cup chilled butter, cubed
1 Tbsp. coconut milk
For the Bread:
2 1/4 cups almond flour
1/2 cup swerve confectioner sugar
2 tsp. ground cinnamon
2 tsp. baking powder
1/4 tsp. baking soda
2 eggs
1/2 cup + 2 Tbsp. coconut milk
2 Tbsp. olive oil
1 Tbsp. vanilla extract
1 Tbsp. apple cider vinegar
2/3 cup fresh grated apple
1. Preheat oven to 350 degrees. Line your bread pan with
parchment paper.
2. For the cobbler: In a large bowl, whisk together almond
flour, coconut flour, Swerve, cinnamon and salt. Cut in
butter with a pastry cutter. Add milk, vanilla. Using your
hands, work the wet ingredients into the flour and butter
until you have dough. You will break this apart and crumble
it over the bread batter later. Set aside for now.
3. For the bread: In a large bowl, whisk together almond
flour, cinnamon, baking soda and baking powder. Sift in swerve. Whisk until
combined evenly. Add eggs, milk, olive oil, apple cider vinegar and vanilla extract.
Blend until smooth with whisk or electric hand mixer. Add apple and blend once
more. Pour batter into your parchment lined bread pan. Break your crumble topping
into pieces and sprinkle evenly overtop. Cover your bread pan tightly with foil.
4. Bake in a preheated oven for 65 minutes covered, then 8 minutes uncovered. Allow
bread to cool completely before slicing.
Apple Cobbler Bread
(8 servings)

495.3 41.66g 18.58g 14.11g
Ingredients
Preparation
2 large collard leaves, washed & dried
3 slices bacon
1/4 red bell pepper, thinly sliced
1/4 red onion, thinly sliced
1 egg
1/3 avocado, sliced
2 Tbsp. salsa
1. Heat a small cast-iron or ceramic skillet
over medium heat. Add bacon and let it cook
slowly.
2. Once bacon is cooked through, remove it from the pan and set aside. Leaving
bacon fat in the pan, add the red pepper and onion, let cook over medium heat until
soft.
3. While the vegetables are cooking, de-stem collard leaves by cutting off the stem
at the end of the leaf and carefully sliding your knife under the thick collard rib. You
want the finished leaves to be an even thickness throughout so they are pliable.
4. Once vegetables are soft, shift them to the side of the skillet and add the egg. Use
a form to break the yolk and cook scrambled.
5. To assemble: place the collard leaves one on top of the other, with the darkest part
of the leaves facing down on your cutting board. Layer on the cooked vegetables,
egg, avocado, bacon and salsa.
Breakfast Burrito
(1 serving)

183.36 14.9g 6.13g 14.37g
Ingredients
Preparation
1can pumpkin puree
1/2 cup almond butter
1/2 cup cassava flour
1/2 cup stevia
1/2 cup finely shredded coconut
1/4 cup pumpkin seeds
1/4 cup pecans, chopped
1/4 cup coconut flour
2 tsp. cinnamon
2 tsp. ginger
3/4 tsp. allspice
1/2 tsp. nutmeg
1/4 tsp. cloves
1 Tbsp. baking powder
1. Preheat oven to 350 degrees. Line a baking sheet with
parchment paper.
2. Combine all ingredients in a large mixing bowl or the
bowl of your stand mixer and mix until combined.
3. Scoop 2 tablespoons of cookie dough into your hand and form into a ball. Then
flatten until about 1/2” thick. Sprinkle a few more pumpkin seeds on top of each
cookie for garnish, if you like.
4. Bake for 19 to 22 minutes. Cool on the baking sheet for a few minutes before
transferring to a wire rack to finish cooling.
Pumpkin Breakfast Cookies
(10 servings)

317.69 17.1g 27.71g 14.42g
Steak Breakfast Hash
(2 servings)
Ingredients
Preparation
2 Tbsp. butter, divided
8 oz. steak of choice, cubed
4 oz. cauliflower florets, chopped
4 oz. yellow onion, chopped
3 oz. red bell pepper, sliced
3 oz. yellow bell pepper, sliced
1 oz. jalapeno, finely minced
1 Tbsp. fresh parsley, chopped
1. Melt 1 tablespoon butter in a large skillet over medium-high heat. When pan is hot
and a drop of water sizzles when added to the pan, add the chunks of steak. Season
steak cubes with salt and pepper. Sear on each side over medium high heat, then
turn heat to low and cook to desired doneness.
2. Remove steak from the pan to a plate. Tent with foil to keep warm. Turn heat to
medium and add the second tablespoon of butter.
3. When butter stops foaming, add cauliflower and cook for about 2 minutes, stirring
occasionally. Add onion to the pan and cook until edges of the onion are just starting
to brown, then stir in the peppers. Season with salt and pepper,
4. When peppers are crisp-tender and onions and cauliflower are tender and cooked
through, stir in steak cubes and any liquid that has collected. Stir in parsley just
before serving.
5. Taste and adjust seasoning with salt and freshly ground black pepper, if desired.

462.87 34.11g 33.12g 6.01g
Ingredients
Preparation
5- 5 oz. cans of salmon
5 oz. goat cheese, divided
1/2 Tbsp. hot sauce
1/2 cup mayonnaise
2 stalks celery, diced
1/2 red onion, diced
1-8 oz. can water chestnuts, diced
4 Tbsp. butter, divided
1 Tbsp. minced garlic
salt and pepper to taste
2 cups almond flour, toasted
1. Preheat oven to 350 degrees. In a large bowl, add salmon, 2 ounces goat cheese,
mayonnaise, hot sauce, salt and pepper. Mix well and set aside.
2. Heat 2 tablespoons butter over medium heat. Add minced garlic and saute for about 30
seconds. Add onions and celery to the pan. Stir often and saute for 5 minutes. Once desired
consistency is reached, add water chestnuts and mix them in and mix around for about 30
seconds.
3. Add veggie mixture to salmon. Mix well and add to an 8x8 baking dish.
4. In a small microwave-safe bowl, melt 2 tablespoons butter and 3 ounces goat cheese in the
microwave. Once they are melted, mix them together so they combine. Add 2 cups of toasted
almond flour to the melted butter and cheese mixture, mix well.
5. Using your clean hands, crumble the almond flour mixture over the top of the baking dish.
Cover and bake for 20 minutes. Serve hot.
Salmon Casserole
(6 servings)

363.68 26.62g 16.59g 15.39g
Ingredients
Preparation
3 cups cooked chicken breast, diced
¼ cup avocado oil
2 Tbsp. sherry vinegar
2 medium pears
¼ cup red onion, small diced
¼ cup pomegranate seeds
2 Tbsp. fresh tarragon, minced
1 tsp. sea salt
1. Place chopped chicken in a large mixing bowl. Mince the
tarragon and add to the bowl, along with the pomegranate
seeds if using.
2. Peel and chop the pears, placing 1/2 cup into the mixing bowl. Blend remaining 1 cup of
chopped pear, avocado oil, sherry vinegar, and sea salt until thick and smooth.
3. Pour the dressing over the chicken and toss around in the bowl until evenly coated then
serve over a bed of leafy greens.
Creamy Tarragon Chicken Salad
(4 servings)

470.85 37.46g 18.95g 17.87g
Ingredients
Preparation
1/4 cup coconut oil, for frying
5 fully cooked pork bratwurst, sliced
1 lb. brussel sprouts, shredded
1 large sweet onion, diced
3 Tbsp. avocado oil
1/2 tsp. fine salt
1/2 tsp. garlic powder
3 Tbsp. coconut aminos
1 Tbsp. vinegar
1 tsp. fish sauce
2 Tbsp. pastured gelatin
1. Heat two large skillets over medium heat. Add coconut oil to one skillet and the
avocado oil to another. Let the coconut oil heat for another minute or so. In the
meantime, add the diced onion to the avocado oil skillet and saute for 2 minutes then
add in the brussel sprouts.
2. Add the bratwurst to the coconut oil and fry, stirring occasionally for 8-10 minutes.
Simultaneously saute the onion and brussel sprouts until they are browned and
tender. Mix in the salt and garlic powder to the brussel sprouts.
3. In the small bowl combine the coconut aminos, vinegar and fish sauce, then add 2
tablespoons of gelatin on top and let it bloom. (Blooming gelatin: let it rest until the
liquid has become a solid gel mass).
4. Lower the heat on the brussel sprouts and mix in the gelled sauce mass to the
veggie mix. It will melt and create a thick glaze sauce. Remove from heat. Turn off the
heat on the bratwurst skillet. Use a slotted spoon to remove the crispy bratwurst from
the coconut oil. Serve together right away. Great with some mustard on top!
Crispy Bratwurst with Glazed Brussels Sprouts
(3 servings)

403.16 26.95g 26.77g 15.29g
Sheet Pan Taco Bowls
(4 servings)
Ingredients
Preparation
3 Tbsp. avocado oil, divided
2 cups cauliflower rice
1 lb. bonesless skinless chicken thighs
½ red onion, sliced
1 bunch radishes, quartered
2 tsp. salt
1 tsp. ground ginger
1 tsp. dried parsley
1 tsp. ground turmeric
For the sauce:
1 bunch cilantro, stems trimmed
juice of 2 lemons
1 Tbsp. apple cider vinegar
2 Tbsp. coconut butter
½ tsp. salt
1 Tbsp. nutritional yeast
1 Tbsp. coconut aminos
½ cup avocado oil
1. Pre-heat the oven to 400 degrees. Drizzle one tablespoon of
avocado oil all over a sheet pan. One on side spread out 2 cups of
cauliflower rice. Next to it, line up the chicken thighs so they are
lying flat, snug but not overlapping.
2. In the space that is left arrange the red onion and radishes.
Sprinkle the salt over everything, getting about 1 teaspoon on the
chicken thighs. Next add the remaining seasoning only to the
chicken. Then drizzle the rest of the oil all over the chicken and rice.
3. Put the sheet pan in the oven and roast for 30 minutes. Then broil for 5 minutes.
In the meantime, prepare the rest of the bowls.
4. Combine the cilantro, nutritional yeast, lemon juice, coconut butter, salt and
coconut aminos in the blender, and blend on low until almost smooth. Then slowly
drizzle in the avocado oil until the sauce is fluid. Remove from the blender and store
in the fridge until ready to serve!
5. Spoon the rice on one side of a bowl, the radishes and onions on another. Find
a spot for your avocado. Slice 2 chicken thighs per bowl. Then drizzle sauce over
everything. Can be served over a bed of lettuce with slices of avocado.

319.11 22.15g 18.45g 13.28g
Ingredients
Preparation
3 cups shredded turnips
4 cups shredded kale
2 cups shredded leeks
2 Tbsp. balsamic vinegar
2 Tbsp. coconut oil
1 tsp. sea salt
1. Heat a large pan with coconut oil on medium-low,
and once hot, add in leeks. Stir the leeks around until
fragrant, then add in shredded kale and sea salt.
2. Allow the mixture to cook 2-3 minutes, then add
in the balsamic vinegar, mixing it around until the
vinegar has dissipated.
3. Add in the shredded turnips, stir the mixture
around, allowing it to cook until the turnips have just softened and then serve.
Turnip, Leek & Greens Hash
(6 servings)

381.19 36.24g 7.51g 9g
Ingredients
Preparation
1 small green cabbage
4 cloves garlic
1/4 cup olive oil
1 tsp. sea salt
Sauce:
2 egg yolks
8 slices bacon, sliced
4 Tbsp. butter, melted
1/2 tsp. black pepper
1/3 cup coconut cream, melted
salt, to taste
1. Preheat your oven to 350° degrees. Remove the cabbage outer leaves and trim off
the hard part at the bottom. Slice the cabbage in ½ inch thick slices and lay it on a
pre-oiled cookie sheet.
2. In a small food processor mix the garlic cloves with the olive oil and the salt, until
they form a smooth, runny paste. With a pastry brush, brush the paste onto the
cabbage slices evenly.Put the cabbage in the oven and bake for about 30 minutes,
turning the slices once and brushing the other side with more oil.
3. Add the bacon a frying pan and cook until crispy. Drain from fat and set aside.
4. In a large bowl whisk together the eggs, melted butter, coconut cream, salt and
pepper, to form a smooth cream.
5. As soon as the cabbage is ready, (it should be well cooked and caramelized with
slightly burnt edges), toss it in the bowl with the Carbonara sauce and the bacon
pieces. Serve immediately while still very hot!
Roasted Cabbage Carbonara
(6 servings)

215.61 14.24g 11.54g 13.14g
Ingredients
Preparation
Cheese:
1 cup cashews soaked for 2-3 hours &
drained
3 Tbsp. water
1/2 tsp. dried parsley
1/4 tsp. apple cider vinegar
1/4 tsp. onion powder
1/4 tsp. sea salt
1 egg
Veggie Layers:
1 eggplant, sliced in 1/4” pieces
1 zucchini, sliced in 1/4” pieces
2 eggs
3/4 cup cashew meal
1 tsp. garlic salt
2 Tbsp. water
Meat Sauce:
1 lb. grass fed ground beef
1 jar marinara sauce
1. Preheat oven to 400 degrees. In a bowl, whisk 2 eggs and 2
tablespoons water. Mix cashew meal and garlic salt on a plate.
2. Saturate each eggplant slice in egg wash, then dredge in
cashew meal mixture.
Place on baking sheet and cooke for 30 minutes, flipping half
way through. Reduce heat to 375 degrees after eggplant is finished.
3. While eggplant is baking, brown ground beef in medium sized skillet then add
marinara to make the meat sauce.
4. For “cheese”, place soaked cashews, water, seasonings, and apple cider vinegar in
blender or food processor and puree. Add in egg and blend again briefly.
5. In a greased casserole dish, place a layer of sliced zucchini on the bottom. Spoon
half of meat sauce over zucchini. Spread half of “cheese” on top of meat sauce. Layer
baked eggplant on top of “cheese”. Then spoon remaining meat sauce on top and
“cheese” on top of meat sauce. Bake at 375 for 30-35 minutes.
Best Ever Lasagna
(14 servings)

458.17 35.18g 27.65g 6.35g
Ingredients
Preparation
5 lbs chicken leg quarters
1 tsp. salt
1 tsp. pepper
1 tsp. garlic powder
1 tsp. paprika
1 cup coconut flour
oil for frying
1. In a large bowl, combine the chicken, salt, pepper, garlic powder, and paprika. Using your
hands, massage the spices into the chicken and be sure it’s well coated. Cover and refrigerate
for at least 2 hours or overnight.
2. Add the coconut flour to the seasoned chicken and toss well to coat. Heat oil about 2 inches
deep in a large, heavy bottomed pan to 375 degrees. Add chicken in batches. Don’t overcrowd
the pan or it won’t get crisp. Cook for about 8 minutes per side, or until a rich, golden brown.
3. Test with a meat thermometer to ensure that the internal temperature of the meat reaches
165 degrees. If you don’t have one, cut into a piece and make sure the meat isn’t pink before
serving.
Southern Fried Chicken
(12 servings)

296.16 21.66g 15.6g 12.7g
Ingredients
Preparation
3/4 cup keto pesto
10 oz. thick cut bacon, chopped
1/2 lb. smoked salmon, chopped
5 medium zucchini, spiralized
1 yellow pepper, diced
1 orange pepper, diced
Keto Pesto:
1 cup fresh spinach
1/2 cup raw cashews
1/2 cup plus 2 Tbsp. olive oil
1/4 cup crumbled goat cheese
1 Tbsp. garlic paste
1 Tbsp. dried basil
1 Tbsp. oregano
1/2 tsp. sea salt
1/2 tsp. pepper
1/2 tsp. thyme
1. Cook chopped bacon in a skillet over medium heat.
Remove bacon from pan and mostly drain the grease.
Set bacon aside.
2. Add peppers into the pan used to cook the bacon.
It still should have traces of bacon grease in it. Saute
peppers for 5 minutes, stirring often.
3. Add all pesto ingredients to a blender and blend until smooth.
4. Add spiraled zucchini, bacon, and salmon to pan with peppers. Cover and cook
over medium heat for 10 minutes, stirring often. Remove from heat, add pesto, and
mix well. Serve warm.
Smoked Salmon & Pesto Zoodles
(4 servings)

338.57 16.71g 32.83g 14.69g
Ingredients
Preparation
For Meatballs:
2 lb. ground beef
1” fresh ginger, peeled and grated
zest of 1 lime
2 tsp. fine salt
1 tsp. dried parsley
2 Tbsp. minced fresh cilantro
1/2 avocado
4 Tbsp. avocado oil
1/3 cup bone broth
1 Tbsp. fish sauce
1 Tbsp. red wine vinegar
1/4 cup coconut aminos
1 Tbsp. gelatin
4 cups brussels sprouts, shredded
5 cloves garlic, minced
4 eggs, soft boiled
4 bags shiratake noodles
1. Pre-heat oven to 400 degrees. In a large bowl mix together, the ground beef with the rest of the
meatball ingredients until well combined, the avocado should be completely mixed in with only traces
of green specks in the meat, no chunks left. Shape 12 large meatballs.
2. Toss the Brussels sprouts on a sheet pan with 2 tablespoons avocado oil and 1 teaspoon salt. Spread
them out flat over the sheet pan and pop in the oven- middle rack.
3. Heat a large skillet over medium heat. Add 2 tablespoons of avocado oil to the skillet and brown
6 meatballs at a time, 2 minutes a side, then transfer to a sheet pan. Repeat with the remaining
meatballs and then bake them in the oven for about 10-15 minutes.
4. Heat the bone broth with the fish sauce, red wine vinegar, and 2 tablespoons coconut aminos in a
medium sauce pot. Bring to a boil and reduce for 10 minutes. Add gelatin to the remaining coconut
aminos and let it sit until it gels up solid. In the meantime, drain and rinse your noodles and submerge
in cool water. Set aside.
5. Heat the skillet where the meatballs were browned and add a little extra avocado oil. Then add in
the sliced garlic and fry until golden. Remove from the skillet.
6. Drain the noodles, add to the skillet, sprinkle with salt and sauté in the garlic infused fat for a few
minutes while you finish the sauce. They will coat in the fat and get brown and yummy!
7. Remove the bone broth reduction from the heat, scoop in the solid coconut amino-gelatin mass and
whisk into broth until smooth and thick. Set aside.
8. divide the noodles in between 4 large bowls, then the Brussels sprouts. Add 3 meatballs to each
bowl. Garnish with fried garlic, minced cilantro. Peel the eggs and halve them. Add ½ -1 egg to each
bowl. Spoon thick teriyaki sauce generously over each bowl.
Teriyaki Meatball Noodle Bowls
(8 servings)

305.37 21.9g 16.5g 12.69g
Ingredients
Preparation
1 1/2 lb. pork sausage
1 cup leeks, thinly sliced
2 tsp. dried thyme
1 tsp. dried basil
1/4 tsp. cinnamon
1 Tbsp. sea salt
2-15 oz cans pumpkin puree
2 1/2 cup beef stock
1/4 cup Choc Zero maple syrup
3 cups spinach
1 Tbsp. coconut oil
1. In a large stock pot, heat coconut oil on low heat until melted.
2. Chop pork sausage into chunks, slice leeks, and add both to the pot. Sprinkle with 1
teaspoon sea salt, thyme, basil, and cinnamon, allowing to sweat out and cook for 10-15
minutes.
3. Once the leeks are soft and sausage cooked through, add in canned pumpkin, choc
zero maple syrup, and beef stock. Sprinkle with remaining 2 tsp sea salt, stirring until fully
combined.
4. Keep the heat on low, allowing the soup to become very hot, about 10-15 minutes. Once
hot, stir in spinach until wilted and serve.
Pumpkin Sausage Soup
(8 servings)

427.77 35.07g 18.85g 15.06g
Ingredients
Preparation
2 chicken breasts, diced
2 heads of broccoli, broken into small florets
1 onion, diced
20 white button mushrooms, diced
6 slices of bacon, diced and cooked
20 olives, sliced
1–2 cups of coconut cream, to cover the dish
3 Tbsp. coconut oil
Salt, to taste
1. Preheat oven to 350 degrees.
2. Cook the chicken breast in the coconut oil in a frying pan. Season with salt.
3. Add everything to a large baking pan and bake uncovered for 1 hour.
Chicken Casserole
(8 servings)

682.59 60.77g 25.93g 14.66g
Ingredients
Preparation
Crust:
3 Tbsp. lard
3 Tbsp. butter
3/4 cup water
1 tsp. sea salt
2 cups coconut flour
1/4 cup psyllium husk
2 eggs, beaten
Filling:
1 lb. bacon, finely chopped
1 lb. ground lamb
1/2 cup beef broth
1 cup mushrooms, thinly sliced
2 Tbsp. fresh sage and thyme, fine-
ly chopped
1/2 tsp. black pepper
1/2 tsp. white pepper
a pinch of cayenne
1 egg, beaten
1.Put the lard, butter and water in a small sauce pan and stir until
melted, but do not let it boil.
2. In a large bowl mix the dry ingredients, make a hollow in the center and put in the beaten eggs,
mixing them roughly with the flour. Pour in the hot water and fat mixture and mix well with an electric
whisk, until a dough is formed. If the dough is too dry add 2 to 3 tablespoons of warm water. Dough
should ball up nicely and be soft and pliable, almost sticky. Set dough aside to rest and make the
filling.
3. Heat a large skillet over medium and add the bacon. Saute the bacon until it starts turning golden.
Add the ground lamb to the skillet and saute on a high flame until it starts to brown. Add the
mushrooms and the broth to the skillet and keep sauteing for another minute. Add the spices to the
skillet and mix well. Turn off the heat and let cool.
5. Take the dough and divide in roughly two parts, then make a ball from each part. Place the dough
between two pieces of parchment paper and roll out with a rolling pin until about ¼ inch thick. Grease
your pie dish with a bit of lard and then lay the first disk of dough inside to line the bottom. Trim and
round the edges. Pour the content of the cooled filling into the pie dish.
6. Roll out the second piece of dough like you did to the first one , but this one should be slightly
thinner and wider than the pie dish diameter.Remove the top parchment from the dough and lay the
dough on the pie to cover it up. Pinch the edges of the dough together to seal the pie. Make about 6
cuts in to the dough, about 1 inch long to let the steam out. Brush the top of the pie with the beaten
egg.
7. Bake the pie at 350F for 45 minutes. Allow to cool for 10 minutes before serving.
Keto Meat Pie
(9 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
(8 servings)

261.76 26.83g 4.13g 1.66g
Ingredients
Preparation
1 lb. lobster tail
9-10 slices bacon
4 green onions, cut into 2” segments
1 Tbsp. olive oil
2 Tbsp. butter (plus more for dipping)
1 tsp. paprika
1 tsp. red pepper flakes
1/2 tsp. celery salt
1/2 tsp. cayenne pepper
salt and pepper to taste
Dipping Sauce:
2 cloves garlic
1 egg
1 Tbsp. lemon juice
1 Tbsp. chopped parsley
1/2 tsp. salt
pinch of pepper
1/2 cup olive oil
1. Remove the lobster meat from the tail shell and fry on an
oiled pan on medium heat for about 5 minutes on each side.
Midway through the frying, put 2 tablespoons of butter into the
pan and let them melt. Let the lobster bathe in the butter on all
sides, sprinkle with salt and spices. After frying, take the lobster
off the heat and cut into 1 - 1½ inch chunks. It’s helpful to cut
along with the natural grooves in the tail.
2. Take your bacon and cut each strip in half. Place a piece of
lobster and 1-2 green onion pieces onto one end of a strip of
bacon and start rolling towards the other end. Secure with a toothpick. Arrange all the
pieces on a greased baking sheet with enough room for the air to circulate.
3. Place it in your oven set to broil on the second highest level. Broil for 8-10 minutes,
turning each one over in the middle. Keep an eye on that bacon!
4. While the lobster is in the oven, make the dipping sauce. Add all dipping sauce
ingredients except the olive oil into a food processor. Process until smooth. While the
processor is still runing, VERY slowly pour in the olive oil to emuslfiy the sauce.
5. Remove the bacon wrapped lobster from the oven and serve.
Bacon Wrapped Lobster Chunks
(8 servings)

215.41 18.09g 8.36g 9.32g
Ingredients
Preparation
1 cup cassava flour
1/4 tsp. sea salt
2/3 cup water
1/4 lb. ground pork
1/2 cup shredded cabbage
1/3 cup diced carrots
1/4 cup chopped green onion
juice of 1 lime
1 1/2 tsp. garlic powder
1 tsp. ground ginger
2 Tbsp. Stevia
1/2 tsp. fish sauce
5 Tbsp. coconut oil
1. To make the dough, combine cassava flour, sea salt, and water
in a bowl with a wooden spoon until combined. Use your hands
to further kneed the dough until a ball has formed, placing the
dough in a plastic bag and squeezing out all of the air, allowing it
to rest for 15 minutes.
2. After 15 minutes, remove the dough from the bag and kneed for 5 minutes by hand until smooth,
forming into a even log at the end. Cut log into 8 like-size pieces, and roll out to 4” circles on a surface
dusted with extra cassava flour. Place circles on a sheet lined with plastic wrap and place another
piece of plastic wrap over them, allowing them to rest while making the filling.
3. Combine lime juice, garlic powder, ground ginger, honey, and fish sauce in a small ramekin and set
aside.
4. Heat 2 tablespoons coconut oil on medium-low heat in a large skillet. Once hot, add prepared
vegetables to the skillet and sautee for 5 minutes, then add the ground pork and prepared sauce,
sauteeing for another 5 minutes until the meat has fully cooked, then transferring the mixture to a
large bowl.
5. Spoon a couple tablespoons of the filling into the center of each prepared dumpling wrapper, and
then fold the wrapper in half, sealing with your fingers by pressing the two edges together, and
folding up the sides.
6. Back in the skillet, heat 4 tablespoons of coconut oil on medium-heat until hot, then lower to
medium-low. Cook the dumplings for 3-5 minutes on each side, until golden and crispy. Serve with
coconut aminos for dipping.
Korean Pork Dumplings
(8 servings)

161.22 15.01g 4.34g 4.63g
Ingredients
Preparation
2 ½ cups almond flour
¾ cups powdered erythritol, divided
¼ tsp. sea salt
½ cup butter, softened
2 tsp. vanilla
26 dried cranberries
1. Preheat your oven to 350 degrees.
2. Add the almond flour, ½ cup of the powdered erythritol, and sea salt to a large
bowl and mix to combine. Add the softened butter and vanilla and mix until a soft
dough forms.
3. Add the almond flour, ½ cup of the powdered erythritol, and sea salt to a large
bowl and mix to combine. Add the softened butter and vanilla and mix until a soft
dough forms.
4. Bake for 10 minutes then let cool slightly before transferring to a cooling rack.
Dust with the remaining ¼ cup of powdered erythritol and top each one with a dried
cranberry.
Snowball Cookies
(26 servings)

Cinnamon Stars
(25 servings)
Ingredients
Preparation
2 1/2 cups almond flour
2 egg whites large
2 tsp. cinnamon
1 tsp. ground coffee
Sugar Free Icing:
1 Tbsp. water
1. Preheat the oven to 300 degrees.
2. Beat the egg whites until they hold soft peaks. Slowly mix in the powdered
sweetener until the mixture is stiff. Add the almond flour and spices and stir until
combined.
3. Form a dough ball and roll it out around 1/2 to 1 centimetre thick between 2 sheets
of baking paper. Place in the freezer to chill for around 15 minutes.
4. Remove from the freezer, lift the top baking paper sheet and use a cookie cutter
to cut out shapes. Place on a baking tray line with parchment paper. Bake for about
12-15 minutes.
5. Let cool completely, then ice with sugar free icing – 1/2 cup powdered sweetener
mixed with 1 tbsp water.
196.08 15.41g 6.24g 10.91g

118.27 11.14g 2.44g 3.38g
Ingredients
Preparation
4 oz. almond flour
1/2 oz. coconut flour
1/2 tsp. xanthan gum
1/2 tsp. cream of tartar
1/4 tsp. kosher salt
4 oz. butter, room temperature
1/3 cup erythritol
1 1/2 tsp. vanilla extract
1 egg
Cinnamon Sugar:
2-3 Tbsp. allulose
2 tsp. cinnamon
1.Preheat oven to 375 degrees and line a baking tray with parchment paper or a
baking mat.
2. Add almond flour, coconut flour, xanthan gum, baking soda, cream of tartar and
salt to a medium bowl. Whisk until thoroughly combined and set aside.
3. Cream butter in a large bowl with an electric mixer until softened, 1-2 minutes.
Add in sweetener and continue to cream until light and fluffy (about 8 minutes). Add
in vanilla extract and egg, mixing until just incorporated. The mixture will appear
slightly ‘broken’ (i.e. not thoroughly smooth). With your mixer on low, add in half of
your flour mixture- mixing until just incorporated. Mix in the rest.
4. Scoop out cookie rounds using a tablespoon for guidance. Roll in cinnamon ‘sugar’
mix and flatten slightly. Note that because keto cookies don’t spread much, how
much you pre-flatten them will dictate their final texture.
5. Transfer cookies to prepared tray and bake for 6-8 minutes, until just very lightly
golden. Allow to cool for 10 minutes and enjoy! Store in an airtight container.
Snickerdoodles
(14 servings)

186.95 19.38g 1.51g 2.12g
Ingredients
Preparation
1/2 cup coconut oil
1/4 cup coconut cream
1/4 cup tahini
pinch of sea salt
1/4 – 1/2 tsp. stevia
1. In a small sauce combine the coconut oil,
coconut cream and tahini. Stir continuously over
very low heat until just combined.
2. Remove from the heat and whisk in the vanilla, salt, and stevia and continue to whisk until
the mix cools a bit and is creamy.
3. Divide the mixture between 6 silicone molds, or pour into a small loaf pan lined with
parchment paper. Freeze for 1 hour or until completely firm.
4. If using a silicone mold, pop them out of the molds and store in a Tupperware in the fridge.
If using a loaf pan, lift up by parchment paper and cut into 6 squares. Store in Tupperware in
the fridge.
Vanilla Tahini Fudge Fat Bomb
(8 servings)

205.81 17.61g 5.26g 10.4g
Ingredients
Preparation
2 large eggs
1 ripe avocado
1/4 cup ghee, melted
4 Tbsp. almond butter
1/4 tsp. salt
1/4 cup Swerve or Stevia
1/3 cup cacao powder
2 Tbsp. gelatin
1 bar dark chocolate (70%-85%), chopped
1. Pre-heat oven to 350 degrees. Line a small
baking dish, like a loaf pan with parchment
paper.
2.In the bowl of your food processor combine all
of the ingredients. Blend on medium, low power
until just smooth. No more than 30 seconds. If
you overmix the batter they will be cakey. You
can use a spatula to scrape down the mix and
then fold it together, mashing up any chucks of avocado left.
3. Use the spatula to transfer the batter to the baking dish and smooth it out evenly.
Top with dark chocolate. Bake for 25 minutes. Until the edges begin to separate from
the sides.
4. Remove from the oven and let it cool for 15 minutes before handling. Pick it up,
carefully, by the parchment paper and set it on a cutting board.
5. Cut into 8 squares. Store leftovers in tupperware in the fridge for up to a week.
Flourless Avocado Brownies
(16 servings)

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