mealplan.week28.pdf

WEEK 28 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
zucchini bread
pancakes
crustless quiche
caprese
shrimp salad
cucumber bites
chicken marsala
chocolate avocado
pudding
sausage & egg
vegetable scramble
avocado egg salad
bacon “chips” &
guacamole
lamb shoulder
chops
super fudgy
brownies
mashed cauliflower
breakfast bowl
smoked salmon salad
grilled shrimp &
avocado
creamy cauliflower
& beef skillet
flourless chocolate
muffins
cinnamon bun fat
bomb bars
chicken salad with
lemon & blueberry
prosciutto
wrapped
asparagus
creamy salmon
“pasta”
meat bagels
eggs benedict with
parsley asparagus
pork tenderloin
with zucchini salad
apple pie pancakes coconut flour bread
pan-seared
scallops with
cauliflower
keto donuts
spicy thai shrimp
lettuce wraps
slow cooker pork
ragu

CALORIES FAT PROTEIN CARBOHYDRATES
242.92 15.41g 11.68g 19.03g
Ingredients
Preparation
1/2 cup almond flour
2 Tbsp. coconut flour
1 tsp. apple pie spice
1/2 tsp. baking powder
1-2 Tbsp. granulated sweetener of choice
3 large eggs
1/4 cup almond milk
For Apple Pie Compote:
1 small apple, chopped finely
1 tsp. apple pie spice
1. Combine all the ingredients in a blender. Blend until
smooth. Let the batter sit for at least 5 minutes, for the
mixture to thicken. If the batter is too thick, continue to add milk of choice.
2. Preheat a greased/oiled pan over low-medium heat. Pour scant 1/4 cup portions of
batter on the hot pan. Cover the pan and cook for 2-3 minutes, until bubbles form on
the edges and flip. Continue cooking until all the batter is used up.
3. On the stovetop or in the microwave, heat up 1 chopped apple in a layer of water
and apple pie spice until soft and tender. Sprinkle with extra cinnamon and top your
pancakes with them.
Apple Pie Pancakes
(3 servings)

154.56 13.21g 6.69g 8.37g
Ingredients
Preparation
2 1/4 cups almond flour
1/2 cup granulated sweetener of choice
1 tsp. baking soda
4 large eggs
1 tsp. apple cider vinegar
1/4 cup coconut milk
1. Preheat the oven to 350 degrees. Grease
a 12-count donut pan generously and set
aside.
2. In a mixing bowl, add your almond flour, sweetener, and baking soda and mix well.
In a separate bowl, add your eggs, apple cider vinegar, and coconut and mix together.
Combine your dry and wet ingredients and mix well, until just combined.
3. Transfer your donut batter into a ziplock bag. Cut one end of the ziplock bag and
gently squeeze out the donut batter directly into the doughnut pan.
4. Bake the donuts for 12-15 minutes. Remove from the oven and let cool for 5
minutes, before transferring to a wire rack to cool completely. If desired, frost the
donuts.
Keto Donuts
(12 servings)

467.09 36.54g 28.69g 4.54g
Ingredients
Preparation
1 ½ onions, finely diced
1 Tbsp. butter
2 lbs. of ground pork
2 eggs
2/3 cup tomato sauce
1 tsp. paprika
1 tsp. sea salt
½ tsp. ground pepper
1. Preheat the oven to 400 degrees. Line a baking dish with parchment paper.
2. Heat the butter in a skillet over medium heat. Sauté the onions until translucent.
Allow the onions to cool before adding them to the meat.
3. In a bowl, mix all of the ingredients including the cooked onions. Mix well enough
to evenly distribute the spices.
4. Divide the meat into 6 portions. Using your hands, roll a portion into a ball and then
indent the middle, and flatten slightly to form the appearance of a bagel.
5. Place each portion in the dish and repeat with each of the portions of meat. Bake
for 40 minutes or until the meat is fully cooked.
6. Allow the meat bagels to cool. Slice the meat bagel just like a regular bagel. Fill the
meat bagel with topping such as tomato slices, lettuce, onions etc.
Meat Bagels
(6 servings)

365.33 32.21g 8.31g 10.49g
Ingredients
Preparation
3 servings cauliflower mash
1 1/2 cups whole baby portobello mushrooms
4 cups fresh greens
6-8 slices of bacon
3 Tbsp. coconut aminos
2 Tbsp. coconut oil
1 Tbsp. olive oil
sea salt to taste
1. Preheat oven to 375 degrees. Heat oil in a sauté pan over medium low heat. Slice
mushrooms in half and add to sauté pan. Cook slowly over low heat for the flavors
to fully develop.
2. When the mushrooms are well cooked, pour in the Coconut Aminos to deglaze
the pan and develop a caramelization on the outside of the mushrooms. Remove
from heat and sprinkle with a bit of coarse sea salt while the glaze is still wet.
3. Lay bacon on a rimmed, parchment lined baking sheet. Cook until crisp, about
12-15 minutes. Remove bacon from cooking sheet and set aside to cool on a paper
towel. This will absorb extra grease. Reserve the grease left on the baking sheet
and store in an airtight jar in the fridge to use for cooking. Once bacon has cooled,
rough chop and store until use.
4. Divide ingredients along with cauliflower mash among 3 bowls, and drizzle with
olive or avocado oil. Sprinkle with coarse sea salt.
*These can be prepped the day before and reheated for a quick breakfast bowl, or
eaten straight from the fridge.
Mashed Cauliflower Breakfast Bowls
(3 servings)

523.48 52.89g 4.91g 15.09g
Ingredients
Preparation
1/2 cup creamed coconut, diced
1/8 tsp. cinnamon
First Icing:
1 Tbsp. coconut oil
1Tbsp. almond butter
Second Icing:
1 Tbsp. almond butter
1/2 tsp. cinnamon
1. Line a dish or a mini loaf pan, muffin pan etc with appropriate liners (i.e. muffin
liners).
2. In a bowl, using your hands, mix the coconut cream and cinnamon. Pat into the
dish. Fills 2 mini loaf sections.
3. First Icing: In another bowl using a whisk, whisk together the coconut oil and
almond butter. Spread this over the creamed coconut. Place the bars in the freezer
for about 5 minutes or more.
4. Second Icing: Using a whisk, mix the icing together in a bowl. Drizzle the icing over
the bars and either freeze again or consume.
Cinnamon Bun Fat Bomb Bars
(2 servings)

528.58 38.45g 32.15g 12.65g
Ingredients
Preparation
8 eggs, beaten
1 lb. ground sausage
1/4 cup diced red onion
1/4 cup diced tomatoes
1/4 cup diced red peppers
1/4 cup diced green peppers
1. Cook sausage over medium heat until no
longer pink. Add the vegetables and saute until tender.
2. Create a pool in the center of the vegetable/sausage mixture and add the eggs.
Cook, stirring, until the eggs are fully cooked.
Sausage & Egg Vegetable Scramble
(4 servings)

390.26 28.77g 17.32g 20.59g
Ingredients
Preparation
2 Tbsp. coconut flour
1-2 Tbsp. granulated swerve sweetener
1 tsp. cinnamon
1/4 cup shredded zucchini
3 large eggs
1/4 cup almond milk
1-2 Tbsp. chocolate chips of choice (optional)
1. In a high-speed blender, combine all your
ingredients and blend until just combined. The
batter should be thick and pourable.
2. Allow the batter to sit for 10 minutes. Just before cooking, stir in chocolate chips is
desired.
3. On low-medium heat, preheat a non-stick pan. It would be best to coat with a
little bit of oil. Once hot, pour small portions of the batter into the heated pan. Cover
immediately, and cook for 2-3 minutes, or until the edges are golden brown. Flip
and repeat.
Zucchini Bread Pancakes
(2 servings)

218.05 13.34g 16.15g 9.01g
Ingredients
Preparation
1 1/2 cup grape tomatoes, halved
1/2 cup basil, chopped
4 cloves garlic, minced
10 eggs
1/2 cup unsweetened almond milk
3/4 tsp. sea salt
1/4 tsp. black pepper
6 oz fresh mozzarella cheese,
cubed
1. Preheat the oven to 350 degrees.
2. Combine the tomatoes, basil, garlic, and 2/3 of the mozzarella pieces in a bowl.
Transfer the mixture to the bottom a 9 inch round glass or ceramic pan.
3. Whisk together the eggs, milk, sea salt, and black pepper. Pour the egg mixture
into the pan over the tomatoes and basil. Bake for 40-45 minutes, until starting to set,
but still jiggly and a little runny.
4. Dot the remaining mozzarella pieces on top of the partially baked quiche. Bake
until golden and completely set, about 20-25 minutes.
5. If there is any liquid near the edges from the tomatoes, drain before serving.
Garnish with additional fresh basil ribbons.
Crustless Quiche Caprese
(4 servings)

216.12 16.94g 9.89g 7.87g
Ingredients
Preparation
2 medium avocados
3 Tbsp. lime juice
3/4 tsp. salt
1/4 cup cilantro
3 Tbsp. red onion, minced
3 Tbsp. celery, minced
1 Tbsp. jalapenos, minced
8 large hard boiled eggs, diced
1. Mash the avocado and lime juice together
with sea salt, leaving some chunks.
2. Fold in the cilantro, red onion, celery, and jalapenos, until just combined.
3. Gently fold in the hard boiled eggs, mashing the yolks a little. Adjust salt and
jalapenos to taste if needed.
Avocado Egg Salad
(6 servings)

355.5 31.37g 6.36g 14.71g
Ingredients
Preparation
4 large soft-boiled eggs
4-5 Tbsp your choice dressing
5 oz. mixed baby greens
3.5 oz. smoked salmon
Salt and pepper to taste
1/2 lemon
1. In a large salad mixing bowl, add baby greens and smoked salmon. If the salmon
pieces are too large, use your hand to gently tear them apart.
2. Cut the eggs in half and add them to the salad. Drizzle with salad dressing and
season with salt and pepper to taste. Serve with lemon wedges on the side. Enjoy the
salad right away or slightly chilled.
Smoked Salmon Salad
(2 servings)

400.55 31.49g 25.81g 2.58g
Ingredients
Preparation
10 blueberries
1/4 onion, sliced
Large bag of salad
2 Tbsp. olive oil
2 tsp. fresh lemon juice
1 large chicken breast, diced
2 Tbsp.coconut oil
1. Sauté the diced chicken breast in 2
tablespoons of coconut oil. Add salt and pepper to taste.
2. Toss the cooked chicken with the blueberries, onion slices, salad leaves, olive oil,
and lemon juice.
Chicken Salad with Lemon & Blueberry
(2 servings)

272.34 21.84g 11.96g 10.6g
Ingredients
Preparation
1/2 cup melted ghee
2 egg yolks
1 Tbsp. lemon juice
pinch of sea salt
pinch of cayenne pepper
4 large portobello mushrooms
4 eggs
3 Tbsp. olive oil
salt and pepper to taste
1 large bunch of parsley
1/4 cup raw almonds
4 Tbsp. olive oil
salt and pepper to taste
1 bunch fresh asparagus
1. Make the hollandaise sauce by whisking the
egg yolks, lemon juice, cayenne, and salt in a
heatproof bowl.
2. Place the sauce on a double boiler over medium heat, constantly whisking and slowly
adding the ghee until the sauce thickens. Remove the bowl, set aside, and cover to keep
warm.
3. Remove stems from mushroom caps. Remove gills, if desired. In a large bowl, toss
mushroom caps in olive oil, salt, and pepper. Place mushrooms on a hot grill stem side
down over medium-low heat. Allow to cook on each side for approximately 4 minutes.
The caps should shrink in size and be slightly charred.
4. Bring a pot of water with 1 tbsp. of apple cider vinegar to a light simmer; break the
eggs carefully in the pot, one at a time, and cook about 3 minutes. Put egg on top of
mushroom cap and pour hollandaise sauce on top.
5. In a large bowl, toss asparagus in 2 tbsp olive oil, salt, and pepper. Place asparagus
on a hot grill, over medium-low heat. Cook for several minutes until tender and slightly
charred. Be sure to turn asparagus frequently to avoid burning.
6. In a blender, mix together parsley leaves with remaining olive oil, almonds, salt, and
pepper. Blend until the mixture takes on the look and texture of pesto. Cover asparagus
with parsley and serve.
Eggs Benedict with Parsley Asparagus
(4 servings)

280.72 24.75g 10.16g 6.32g
Ingredients
Preparation
1 cup coconut flour
2/3 cup golden flax seed meal
1/4 cup sunflower seeds
1/4 cup pumpkin seeds
1/4 cup chia seeds
1/4 cup sesame seeds
1/4 cup hemp seeds
1 1/2 Tbsp. baking powder
1 tsp. sea salt
12 large eggs
3/4 cup butter, melted
1. Preheat the oven to 325 degrees. Line a small 8.5 x 4.5 in loaf pan with parchment paper,
with the paper hanging off the long sides.
2. In a large bowl, stir together the coconut flour, flax seed meal, all the seeds, baking powder,
and sea salt. Stir the melted butter into the bowl until crumbly and uniform.
3. In another large bowl, beat the eggs on high using a hand mixer (or stand mixer) with a
whisk attachment, until tripled in volume. Fold the eggs into the batter. Wait a few minutes
for the batter to thicken.
4. Transfer the batter to the lined pan. Round the top with your hands. If desired, sprinkle
more seeds on top (optional).
5. Bake the bread for about 50 minutes, until browned on top. Tent the top with foil and
continue baking for another 15 to 25 minutes, until the bread internal temperature is 170
degrees.
6. Let the bread cool completely in the pan without moving or slicing. Once cooled, run a
knife along any edges of the bread that touch the pan, then lift out of the pan using the
parchment paper hanging over the sides.
Coconut Flour Bread
(12 servings)

550.82 42.18g 34.55g 13.77g
Ingredients
Preparation
Thai Shrimp:
1 lb. shrimp, peeled & deveined
1/4 cup olive oil, divided
1 Tbsp. fish sauce
2 tsp. lime juice
1/4 tsp. red pepper flakes
Peanut Sauce:
1/4 cup peanut butter
1/4 cup coconut aminos
1 1/2 Tbsp. lime juice
1/2 tsp. red pepper flakes
1/4 tsp. salt
1/4 tsp. garlic powder
Lettuce Wraps:
16 leaves Bibb lettuce
1/3 of a cucumber, julienned
1 large avocado
1. In a medium bowl, whisk together the coconut aminos, 2 tablespoons olive oil, fish
sauce, lime juice, and crushed red peppers. Add the shrimp and mix to coat. Cover
and let sit for 30 minutes to marinate.
2. Whisk together the ingredients for the peanut sauce. Set aside.
3. Heat the remaining 2 tablespoons oil in a large pan or wok over medium heat. Add
the shrimp and saute for 4-6 minutes, until white, opaque, and cooked through.
4. Divide the shrimp, cucumbers, and avocados among the lettuce leaves. Drizzle
with peanut sauce. If desired, garnish with green onions, roasted peanuts, and lime
wedges.
Spicy Thai Shrimp Lettuce Wraps
(4 servings)

652.82 50.66g 36.48g 13.72g
Ingredients
Preparation
2 Tbsp. ghee
1/2 onion, diced
2 cloves garlic, minced
6 jalapeño peppers, sliced
1 lb. lean ground beef
1 tsp. himalayan salt
1/2 tsp. black pepper
1 lb. cauliflower rice
1/2 cup paleo mayo
1/2 cup water
1/4 cup toasted sunflower seed butter
1/2 cup water
1/4 cup sunflower seed butter
1 tsp. fish sauce
1 tsp. ground cumin
4 large eggs
1/2 ripe avocado, diced
2 Tbsp. paleo mayo
1 Tbsp. apple cider vinegar
1 Tbsp. fresh parsley, chopped
1. Melt ghee in a heavy skillet set over medium-high heat.
When the fat is nice and hot, add onion, garlic and jalapeño
pepper and cook until fragrant and softened, about 2-3
minutes.
2. Add ground beef, salt and pepper and continue cooking
until the beef is completely brown. Lower the heat to medium-
low and throw in the cauliflower rice; stir well and continue cooking for 2-3 minutes.
3. Add the mayo, water, sunflower seed butter, coconut aminos, fish sauce and cumin to a
large measuring cup and whisk until well combined.
4. Pour that over the ground beef and cauliflower mixture and stir until well incorporated.
Continue cooking for about 3-5 minutes, until all the liquid has been absorbed. Remove
from heat, spread the meat mixture nice and evenly and make 4 shallow dimples on top.
Crack one egg in each of the dimples then sprinkle with salt and pepper and sliced jalapeño
peppers.
5. Set your oven to broil and place the skillet right under the broiler for about 8-10 minutes
or until the eggs are cooked to your liking. Mix 2 tablespoons of mayo with the apple cider
vinegar. Drizzle all over the skillet as soon as it comes out of the oven, then garnish with
diced avocado and fresh chopped parsley. Poke the yolks and serve immediately.
Creamy Cauliflower & Beef Skillet
(4 servings)

336.22 22.98g 28.54g 3.08g
Ingredients
Preparation
2 lamb shoulder chops
2 cloves organic garlic
1 sprig fresh rosemary
3 Tbsp. olive oil
celtic sea salt
1 bunch cardoons
1. Mix the garlic, rosemary, salt and oil in a small food processor.
2. Lay the chops in a small tupperware and rub with the oil mixture. Let sit covered for
about ½ hour or until they reach room temperature.
3. Heat a cast iron skillet until a droplet of water bounces off when dropped on it. Lay
the chops in the skillet and grill for about 5 minutes each side, or until the internal
temperature of 125 degrees is reached.
4. Let the chops rest for 5 minutes in a warm covered plate before serving.
5. Wash the cardoon stems under cold water. With a sharp knife peel the tough outer
skin off. Cut in pieces about 4 inches long.
6. In a small pot bring about a quart of salted water to a boil. Add the cardoons and
cook for 15 to 20 minutes or until tender when pierced with a fork. Drain well.
7. While the lamb chops are resting quickly fry the cardoons in the same cast iron
skillet, still containing the cooking juices of the lamb chops. Serve together still hot.
Lamb Shoulder Chops
(2 servings)

483.08 40.47g 23.16g 6.17g
Ingredients
Preparation
2 Tbsp. of coconut oil
8 oz .of smoked salmon, diced
2 zucchinis, spiraled or use a peeler to
make into long noodle-like strands
1/4 cup of mayonnaise
1. In a skillet, melt the coconut oil over medium-
high heat. Add the smoked salmon and sauté until
slightly browned, about 2 to 3 minutes.
2. Add the zucchini “noodles” to the skillet and
sauté until soft, about 1 to 2 minutes.
3. Add the mayo to the skillet, stirring well to combine.
4.Divide the “noodles” between 2 plates and serve.
Creamy Salmon “Pasta”
(2 servings)

497.62 19.31g 66.21g 12.76g
Ingredients
Preparation
2 Tbsp. cooking oil
2 1/2 lb. boneless pork loin
1 (28 oz) can crushed tomatoes
3/4 cup chicken stock
1/2 cup onion, chopped
1/3 cup carrots, finely chopped
1 Tbsp. tomato paste
1/2 tsp. garlic, minced
1/4 tsp. fresh rosemary, finely chopped
1/8 tsp. fresh thyme, finely chopped
1 bay leaf
1. Place a large skillet over medium-high heat. Add the cooking oil to the skillet and
allow it to heat up. While you wait, season the pork loin with salt, pepper, rosemary,
and thyme. Once the skillet is hot, sear all sides of the pork loin, approximately 3
minutes per side, just until golden brown.
2. Place the pork loin in the bottom of the slow cooker. Cover with tomatoes, chicken
stock, onions, carrots, tomato paste, garlic, bay leaf, and additional salt and pepper if
needed. Cook on low for 8 hours, or on high for approximately half the time.
3. Once cooked, use two forks to pull the meat, so that it is shredded. Serve atop a
cauliflower mash or veggie noodles.
Slow Cooker Pork Ragu
(4 servings)

349.02 21.33g 29.11g 8.6g
Ingredients
Preparation
1 lb. pork tenderloin
1/4 tsp. salt
1/4 tsp. pepper
2 Tbsp. olive oil
8 oz. mushrooms, sliced
2 green onions, chopped
1/4 tsp. fresh thyme
1/4 cup white wine
1 Tbsp. cooking fat
1 cup chicken stock
Zucchini Salad:
2 Tbsp. olive oil
3 Tbsp. walnuts, crushed
1 large zucchini, cut into
thin matchstick pieces
1. Preheat oven to 400 F. Season pork with salt and
pepper. Add 1 tablespoon olive oil to a medium-sized skillet placed over medium-
high heat. Place the pork in the pan and allow to cook on all sides until golden brown
(just a few minutes). Remove pork from skillet and place on a baking sheet. Bake for
approximately 20-25 minutes.
2. In the same skillet, add remaining oil. Sauté onions until soft, then add mushrooms
and thyme. Continue to cook until mushrooms are golden brown in color. Add wine
and cook until completely evaporated. Then add broth and continue to cook for 5-8
minutes.
3. Lastly, add the cooking fat. Allow to melt and the sauce will thicken slightly.
4. For zucchini salad: Heat medium-sized skillet over medium heat. Add walnuts
and allow to cook until they begin to brown. Stir constantly to prevent them from
burning. Remove once they become fragrant and golden.
5. Add oil to the pan and toss in zucchini, season to taste and allow to cook for just a
few minutes until zucchini softens; about 5 minutes. Add walnuts back to the pan and
mix well. Slice the pork and top with sauce. Serve salad on the side.
Pork Tenderloin with Zucchini Salad
(2 servings)

274.17 18.15g 15.25g 8g
Ingredients
Preparation
3 Tbsp. olive oil
1 small head cauliflower, cut into florets
1 lb. fresh sea scallops
2 Tbsp. grass-fed butter or ghee
1 green onion, chopped
1/2 cup white wine
salt
black pepper
8 fresh basil leaves, minced
1. In a large skillet over medium-high heat, add 1 tbsp. of olive oil and add
cauliflower. Cook for about 4 minutes, or until it just becomes tender, stirring
frequently. Remove the cauliflower from pan and set aside.
2. Using the same skillet over medium-high heat, add the remaining olive oil and
place the scallops in the pan, being sure to not let them overlap. Cook on each
side for 2-3 minutes, depending on the size. Remove the scallops and set aside.
3. Melt the butter in the same skillet over medium heat. Add the green onions and
cook for about 1 minute, or until tender. Stir frequently to prevent the onions from
burning. Add the white wine to the skillet. Using a wooden spoon, scrape any
flavorful bits off the bottom of the pan. Allow it to simmer.
4. Add the cauliflower back to the skillet and cook under cover for 5 to 7 minutes,
or until cauliflower is fork-tender.
5. Place the scallops back in the pan. Stir well and only cook for another minute,
while adding the salt and pepper. Remove from heat and top with basil prior to
serving.
Pan-Seared Scallops
(4servings)

265.18 11.19g 27.15g 7.01g
Ingredients
Preparation
4 chicken breasts
10 oz. portobello mushrooms, sliced
8 Tbsp. marsala cooking wine
1/2 cup chicken stock
1 Tbsp. arrowroot powder
4 Tbsp. butter
1 tsp. salt
1 tsp. black pepper
1. Heat a tablespoon of butter in a skillet over
medium-high heat. Season both sides of the
chicken breasts with salt and pepper to taste.
Cook the chicken for 3-5 minutes per side until golden and cooked through then
place it on a plate to the side.
2. Add another tablespoon of butter to the pan then sauté the mushrooms in it for 5
minutes, stirring until golden brown and there is now liquid left.
3. Once the mushrooms are done, add the marsala wine to the pan and bring it to
a boil, lowering the heat once it starts to have it simmer for a few minutes. Whisk
together the arrowroot powder and chicken broth in a bowl and add it to the pan
with the other 2 tablespoons of butter, simmering it until it thickens.
4. Once the sauce thickens, add the chicken back to the pan and heat it in the sauce
until the chicken is fully reheated. Garnish with fresh parsley and enjoy!
Chicken Marsala
(4 servings)

152.23 6.59g 193g 2.68g
Ingredients
Preparation
1/4 cup celery, chopped
2 1/2 Tbsp. mayonnaise
2 cucumbers, cut into 30 slices
1 lb. cooked shrimp, chilled & diced
1/2 tsp. old bay seasoning
1/2 small onion
1 tsp. salt
1 tsp. pepper
1. In a large mixing bowl, add the chopped shrimp, mayo, red onion, celery, old
bay seasoning, as well as salt & pepper to taste. Use a spoon to mix it together.
2. Lay the cucumber slices on a platter and add a heaping spoonful of the
shrimp salad mixture on top of each one.
3. Serve immediately or store in the refrigerator until ready to eat.
Shrimp Salad Cucumber Bites
(5 servings)

158.67 14.62g 3.71g 4.35g
Ingredients
Preparation
8-10 strips thick-cut bacon
2 avocados
1/4 cup red onion, chopped
1 Tbsp. cilantro, chopped
1 Tbsp. jalapeño, minced
1/4 tsp. ground cumin
1/4 tsp. sea salt
1. Preheat oven to 375 degrees and line a baking sheet with parchment paper.
2. Slice each bacon strip into 2-3 inch pieces and lay on the baking sheet. Bake 15-20
minutes. Remove from the oven and allow the bacon to crisp up on a plate.
3. In a small bowl, use a fork to mash the avocados. Stir in the red onion, jalapeño,
ground cumin and sea salt.
4. Serve bacon chips alongside the guacamole dip.
Bacon “Chips” & Guacamole
(8 servings)

125.07 7.97g 10.08g 4.73g
Ingredients
Preparation
1 lb. shrimp
1 tsp. salt
1 tsp. pepper
1 Tbsp. onion powder
1 lemon
2 Tbsp. olive oil
2 avocado
1 cup chives, chopped
1. Clean and peel the shrimp then cut a slit into the top of them with a paring knife.
Leave the tail on as well as the last segment.
2. Place the deveined shrimp in a bowl and add in the salt, pepper, onion powder,
coconut aminos and juice of one half of the lemon. Toss everything together to
combine.
3. Heat a grill or skillet over medium heat and grease with some olive oil and place
the shrimp on the surface so they are laying flat. Cook the shrimp for 3 minutes per
side. Remove the shrimp from the heat and let them cool while you prepare the
avocado base.
4. Scoop the avocado into a bowl and add in the rest of the lemon juice and salt to
taste, mashing it up.
On a serving platter, use a cookie cutter to shape the guac cakes. Fill the cutter with
avocado mix and press down then slide the cookie mold off the platter and leave the
guac standing there. Arrange your shrimp, 2 per guac round, tails up. Garnish with
minced chives and lemon slices.
Grilled Shrimp & Avocado
(10 servings)

267.82 22.66g 12.34g 3.93g
Ingredients
Preparation
10 asparagus spears, ends trimmed
10 slices of prosciutto, halved lengthwise
2 eggs
1 Tbsp. olive oil
sea salt and pepper, to taste
1. Fill a saucepan with 1 inch of water. Bring
water to a low boil. Carefully add eggs and cover
with lid. Boil 6 minutes.
2. While eggs are boiling, wrap pieces of prosciutto around each asparagus spear
until covered. Set aside.
3. Remove eggs from water and immediately place into an ice bath for 5 minutes.
4. While eggs are cooling down, heat olive oil in a large pan over medium heat. Place
prosciutto-wrapped asparagus on pan and cook 3 minutes. Turn asparagus over and
cook 3 minutes longer.
5. Peel the top of each egg and slice open with a spoon to expose soft yolk. Serve
asparagus spears with soft boiled eggs.
Prosciutto Wrapped Asparagus
(2 servings)

154.75 13.12g 3.71g 13.17g
Ingredients
Preparation
1/4 cup cacao powder
1 medium avocado
10 drops liquid stevia
1/2 tsp. vanilla extract
1 tsp. pink himalayan salt
1. Remove the pit from the avocado and place in
a blender or food processor.
2. Add cacao powder, stevia, and vanilla extract
and mix until a pudding is formed.
3. Top with pink sea salt. Enjoy.
Chocolate Avocado Pudding
(2 servings)

156.34 12.15g 5.18g 13.86g
Ingredients
Preparation
1 cup sunflower seed butter
1 cup pumpkin puree
1/2 cup monkfruit syrup
1 tsp. baking powder
1/2 cup cocoa powder
1/4 cup mini chocolate chips
1/4 cup dark chocolate morsels
1. Preheat the oven to 350 degrees. Line a 12-count muffin tin with muffin liners or use
a silicone 12-count muffin tray.
2. In a high-speed blender or mixing bowl, combine all your ingredients, except the
chocolate chips, and mix until fully combined. Stir through your chocolate chips,
reserving a few to add on top of the muffins.
3. Evenly distribute the muffin batter amongst the lined muffin tray. Top with
remaining chocolate chips and bake for 20-30 minutes, until a skewer comes out
clean.
4. Remove muffins from oven and allow to cool in the pan for 10 minutes, before
transferring to a wire rack to cool completely.
Flourless Chocolate Muffins
(12 servings)

395.62 18.03g 38.41g 22.74g
Ingredients
Preparation
3 eggs, room temperature
10 Tbsp. butter, softened
1/4 cup dark cocoa powder
2 oz. dark chocolate
3/4 cup erythritol
1/2 tsp. vanilla extract
1. Preheat your oven to 350 degrees. Line a 9×7-inch baking pan with parchment
paper.
2. In a bowl mix butter and dark chocolate. Microwave for 30 seconds.
3. Combine the dry ingredients.
4. In a large mixing bowl crack the eggs and beat with a mixer until frothy. Add
vanilla extract, the butter and chocolate mixture and continue mixing.
5. Slowly mix in the dry ingredients, until you get a brownie batter consistency.
6. Transfer the brownie batter to the baking pan and bake for 15-20 minutes. You’ll
want to check the brownies from minute 15 to make sure you aren’t overbaking them.
The center has to be slightly moist when touching. If you like your brownies extry
chewy, a blade inserted in the center should come out with some uncooked batter.
Allow to cool down, then cut into squares.
Super Fudgy Brownies
(12 servings)

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