mealplan.week37.pdf

1. WEEK 37 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
chicken chorizo hash
almond jalapeno
burgers
keto chips
baked steak with
vegetables
berry snack cake
overnight chia
pudding
chicken basquaise
cauliflower
hummus
bluefish with
grape leaves
super fudgy
brownies
cinnamon toast
crunch
asian chicken with
peanut slaw
turkey, tomato &
avocado boats
butternut and beet
steak salad
chocolate coconut
bars
leek & bacon omelet
asparagus, egg &
bacon salad
chicken cacciatore
almond coffee
cake
eggs benedict steak fajitas
cornish hen under
a brick
breakfast lasagna
bacon wrapped tuna
steaks
chicken
scarpariello
baked eggs with
asparagus
blt lobster roll salad
creamy bacon,
chicken & brussels
sprout skillet

2. CALORIES FAT PROTEIN CARBOHYDRATES
309.12 17.88g 31.77g 6.93g
Ingredients
Preparation
2 cups cooked chicken, shredded
6 oz. chorizo
1/2 red onion, diced
4 large zucchini, cubed
1 red pepper, diced
1/2 cup cilantro, chopped
1 Tbsp. olive oil
salt, to taste
pepper, to taste
1. Heat a large skillet over medium-high. Brown the
chorizo for 2-3 minutes, then add the chicken until
warmed through. Remove the chorizo and chicken, and
set aside.
2. Add the onions to the skillet and sauté for 1 minute.
Add the zucchini, red pepper, and a tablespoon. Sauté
for 2-3 minutes, until just cooked, but not mushy. Salt and pepper to taste. Then add the
protein back in.
3. Remove from heat and stir in the cilantro. Serve immediately.
Chicken Chorizo Hash
(4 servings)

3. CALORIES FAT PROTEIN CARBOHYDRATES
445.07 41.05g 9.85g 17.04g
Ingredients
Preparation
1 cup almond milk
2 Tbsp. chia seeds
1 tsp. stevia
2 Tbsp. almond butter
1. Mix chia seeds and stevia with almond milk very
well. Cover and refrigerate overnight.
2. Chia pudding can be kept refrigerated in an
airtight container for up to a week (i.e. it’s ideal for
meal prepping!). Top with 1 tablespoon of almond
butter when ready to eat.
Overnight Chia Pudding
(2 servings)

4. CALORIES FAT PROTEIN CARBOHYDRATES
266.81 21.71g 8.48g 18.57g
Ingredients
Preparation
144 g almond flour
35 g coconut flour
1/2 tsp. salt
1 tsp. xanthan gum
1/2 cup. stevia
2 tsp. cinnamon
2 tsp. apple cider vinegar
3/4 tsp. baking soda
3/4 tsp. baking powder
1 egg
6 cups almond milk
Cinnamon Topping:
28 g grass-fed butter melted
2 Tbsp. stevia
2 tsp. ground cinnamon
1. Add almond flour, coconut flour, xanthan gum, baking
powder, baking soda, cinnamon, and salt to a food processor.
Pulse a few times until thoroughly combined. Add apple cider
vinegar and vanilla extract with food processor running.
2. Cream butter in a large bowl with an electric mixer, 2-3 minutes. Add in stevia
and continue to beat until thoroughly light and fluffy. Add in egg, mixing until just
incorporated. The mixture will appear slightly ‘broken’ (i.e. not thoroughly smooth).
3. With your mixer on low, add in your flour mixture in two batches. Mix until just
combined. Wrap cereal dough with plastic wrap and refrigerate for at least an hour.
4. Preheat the oven to 350 degrees. Roll out the dough between two pieces of parchment
paper until nice and thin. Using a ruler, cut dough lengthwise and then crosswise into
squares.
5. Transfer parchment paper with the keto cinnamon toast crunch to a baking sheet
and place in the freezer for 10 minutes prior to baking. Bake for 8-12 minutes, until fully
golden.
9. Brush with melted butter and sprinkle with cinnamon sugar. Allow to cool for 10
minutes before transferring to a cooling rack. Allow to cool completely. Serve each
serving with 1 cup of almond milk. The remaining cereal can be stored in an airtight
container for up to 5 days.
Cinnamon Toast Crunch
(6 servings)

5. CALORIES FAT PROTEIN CARBOHYDRATES
329.71 25.37g 19.34g 5.32g
Ingredients
Preparation
8 eggs
1 leek, sliced
4 slices bacon, chopped & cooked
2 Tbsp. ghee
fresh chives, minced
microgreens of your choice
salt, to taste
pepper, to taste
1. Lightly beat the eggs in a bowl and season to taste with salt and pepper.
2. In a skillet, melt the ghee over medium heat. Add the leek and cook until soft, 5 to 6
minutes, stirring frequently. Pour in egg mixture and add the cooked bacon pieces.
3. As eggs set around the edge of skillet, gently push cooked portions toward the center
of skillet. Tilt and rotate skillet to allow uncooked egg to flow into empty spaces.
4. Carefully flip the omelet over and cook another 2 to 3 minutes are until eggs are fully
cooked. Let rest 4 to 5 minutes and serve topped with fresh microgreens and chives.
Leek & Bacon Omelet
(3 servings)

6. CALORIES FAT PROTEIN CARBOHYDRATES
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
(4 servings)

7. CALORIES FAT PROTEIN CARBOHYDRATES
754.55 57.69g 36.02g 21.01g
Ingredients
Preparation
1 yam or sweet potato, thinly sliced lengthwise
1 lb. chorizo or breakfast sausage
1 container sliced mushrooms
1 yellow onion, sliced thin
1/3 cup canned coconut milk
1 tsp. garlic powder
1 tsp. onion powder
salt and pepper, to taste
6 eggs, whisked
2 Tbsp. olive oil
1. Preheat oven to 375 degrees. Place a large skillet over medium heat and add the
sausage. Cook fully, stirring occaisionally to break up the chunks.
2. Heat one tablespoon olive oil in a separate skillet over medium heat. Add the onions
and begin to caramelize. Season with salt and pepper. Once the onions have become
translucent, add the sliced mushrooms and cover. Cook until mushroom are tender.
3. Make a layer of sweet potato/yam slices in the bottom of an 8” x 8” glass baking dish.
4. In a bowl, mix the coconut milk, garlic & onion powder and salt & pepper. Whisk
together.
5. Create a layer of the mushroom/onion mix on top of the sweet potato/yam. Followed
by a layer of the sausage and then another layer of sweet potato/yam. Continue this
process until all of the ingredients are used.
6. Pour the coconut milk mixture over the layers. Bake for 30-35 minutes until the
sweet potatoes are cooked through.
7. Add the remaining tablespoon of oil to a skillet over medium heat. Scramble the
eggs to your liking. Add the scrambled eggs to the top of your lasagna when it has
cooled slightly. Serve immediately.
Breakfast Lasagna
(3 servings)

8. CALORIES FAT PROTEIN CARBOHYDRATES
347.49 26.12g 20.61g 8.69g
Ingredients
Preparation
4-6 slices bacon
12-15 spears asparagus
1/2 tsp. lemon zest
2-3 branches fresh thyme
1/2 tsp. black pepper
4 eggs
1. Preheat oven to 450 degrees . Wash asparagus
thoroughly, as they may be gritty, and use a vegetable
peeler to remove the bottom two-thirds of peel.
2. Lay the slices of bacon in a 9”x13” glass baking pan. Place in the oven and cook for
about 8 minutes or until crispy. Remove pan from oven and carefully transfer the bacon
to a paper towel. Drain off most of the bacon fat, leaving about a tablespoon in the pan.
3. Add the asparagus to the same pan and shake it around gently to coat the vegetables
in fat. Arrange asparagus in a single layer and sprinkle with lemon zest, thyme leaves,
and pepper.
4. Roast asparagus for about 8 minutes or until it begins to soften. Remove pan from the
oven and gently crack the four eggs on top of the asparagus. Return the dish to the oven
and roast another 4-5 minutes or until eggs have reached the desired doneness. Return
bacon to the pan. Serve immediately.
Baked Eggs with Asparagus
(2 servings)

9. CALORIES FAT PROTEIN CARBOHYDRATES
409.68 32.29g 24.7g 5.41g
Ingredients
Preparation
1 egg
3 cloves garlic
4 jalapenos
1/2 cup raw almonds
1 lb. ground beef
1 tsp. salt
1 tsp. pepper
1. Process the almonds in your food processor and blend to a grainy flour consistency.
Add in the jalapenos and garlic and blend until everything is well incorporated.
2. Put all the ingredients in a mixing bowl and mix well by hand until everything is
well combined. Make 4 burger patties with your mixture.
3. Grill over medium heat for about 8 minutes per side or until done to your liking.
Almond Jalapeno Burgers
(4 servings)

10. CALORIES FAT PROTEIN CARBOHYDRATES
614.24 42.9g 42.17g 11.77g
Ingredients
Preparation
1 bay leaf
1 cup chicken broth
1/4 cup parlsey, chopped
2 Tbsp. olive oil
3 cloves garlic, minced
3 lb. bone in chicken thighs
4 bell peppers, sliced
2 tsp. herbs de provence
1 red onion, sliced
salt, to taste
pepper, to taste
1/4 cup sherry vinegar
1 tsp. smoked paprika
4 oz. chorizo
1. Preheat the oven to 350 degrees. Heat olive oil in a large, heavy Dutch oven over
medium-high heat. Pat chicken thighs dry and season with salt, pepper and paprika.
Brown chicken for 3-4 minutes on each side. Do this in batches if necessary. Remove
chicken and set aside, leaving as much oil as possible in the pot.
2. Saute the onions and bell peppers until they soften, about 5-7 minutes. Add the garlic
and chorizo and saute for another minute. Add the bay leaf, herbs de Provence, vinegar
and chicken broth. Bring to a boil, then reduce to a simmer.
3. Place chicken pices, skin side up, on top of the peppers and onions in a single layer.
Place in the oven, on the center rack, uncovered. Bake for 40-45 minutes or until the
chicken is fully cooked.
4. Serve on top of cauliflower rice if desired.
Chicken Basquaise
(4 servings)

11. CALORIES FAT PROTEIN CARBOHYDRATES
450.89 32.76g 30.77g 10.29g
Ingredients
Preparation
3/4 cup prepared Good Seasons asian sesame dressing, divded
1 carrot, shredded
2 cups, shredded green cabbage
1/2 cup cocktail peanuts
1 lb. boneless, skinless chicken breasts
1. Preheat grill to medium-high heat. Season chicken with salt
and pepper. Grill for 10 to 12 minutes, turning occasionally and
brushing with 1/4 cup of dressing.
2. Toss cabbage with peanuts and remaining dressing. Serve
with the chicken.
Asian Chicken with Peanut Slaw
(4 servings)

12. CALORIES FAT PROTEIN CARBOHYDRATES
454.4 37.7g 20.39g 10.09g
Ingredients
Preparation
1 hard-boiled egg, sliced
1 2/3 cups chopped asparagus
2 slices bacon, cooked & crumbled
1 tsp. olive oil
1 tsp. red wine vinegar
pinch salt and pepper, to taste
1. Bring a pot of water to a boil, add the asparagus and cook 2 to 3 minutes, until tender
yet firm. Drain and run under cold water to stop it from cooking further. Set aside.
2. In a small bowl mix the Dijon, oil, vinegar and a pinch of salt and pepper.
3. Arrange the asparagus on a plate, top with egg and bacon and drizzle with the
vinaigrette. Enjoy!
Asparagus, Egg & Bacon Salad
(1 serving)

13. CALORIES FAT PROTEIN CARBOHYDRATES
391.91 20.66g 44.62g 5.9g
Ingredients
Preparation
1 tsp. chili powder
1 Tbsp. butter
1/4 green bell pepper, thinly sliced
1/4 yellow bell pepper, thinly sliced
1/4 red bell pepper, thinly sliced
1/4 orange bell pepper, thinly sliced
1 1/2 Tbsp. coconut aminos
1 tsp. cocoa powder
1/2 onion, diced
2 large romaine leaves
1 tsp. onion powder
2 tsp. barbecue seasoning
1 tsp. cumin
1 tsp. garlic powder
1 tsp. salt
1 tsp. pepper
1 lb. ribeye steak
1. Mix the coconut aminos and all of the spices
together in a bowl. Place the steak in a ziploc bag and
add the marinade. Remove all the air, and place it in
the fridge to marinate for 2 hours or overnight.
2. Turn the grill on to medium-high heat and then
add the steak, and cook it to your preferred type of
doneness.
3. While the steak is grilling, season the vegetables with garlic powder and then put
them in a grill basket to grill for 7-10 minutes, until they begin to char and soften.
4. While everything is grilling, melt 1 tbsp of the butter in the microwave for 30
seconds, and stir it to reduce any clumps. Once the steak is done, brush the butter
onto both sides of the steak while it is still on the grill.
5. Allow the steak to cool for 5 minus before slicing and serving.
Steak Fajitas
(2 servings)

14. CALORIES FAT PROTEIN CARBOHYDRATES
527.34 39.68g 32.16g 12.57g
Ingredients
Preparation
4 slices bacon
1 - 1 lb. tuna steak, 1 inch thick, cut into 4 pieces
salt, to taste
pepper, to taste
3 Tbsp. olive oil
2 Tbsp. balsamic vinegar
1 head frisée, torn into bite-size pieces
2 avocados, thinly sliced
1. Lay the bacon strips on a cutting board and place a piece of tuna in the center of each;
season with salt and pepper. Fold the bacon around the tuna and secure with toothpicks.
2. In a large nonstick skillet, heat 1 tablespoon of the olive oil until shimmering. Add the
tuna and cook over moderately high heat, turning once, until the bacon is crisp and the
tuna is still pink inside, about 6 minutes.
3. Meanwhile, in a medium bowl, whisk the remaining 2 tablespoons of olive oil with the
vinegar; season with salt and pepper. Toss in the frisée and avocados and transfer to
plates.
4. Remove the toothpicks from the tuna and cut each piece in half. Arrange the tuna over
the frisée and serve right away, drizzling any remaining dressing left in the bowl over the
fish.
Bacon Wrapped Tuna Steaks
(4 servings)

15. CALORIES FAT PROTEIN CARBOHYDRATES
362.13 26.28g 26.1g 4.89g
Ingredients
Preparation
2 cups cooked lobster meat, chopped into bite sized pieces
1 1/2 cups cauliflower florets, cooked until tender and chilled
1/2 cup mayonnaise
1 tsp. fresh tarragon leaves, chopped
8 romaine lettuce leaves
1/2 cup tomatoes, chopped
1/2 cup cooked bacon crumbles
1. Combine the cooked lobster, cooked cauliflower, mayonnaise and tarragon in a
medium bowl. Stir until well combined and creamy.
2. Lay the lettuce leaves on a platter. Divide the lobster salad mixture between the 8
leaves. Sprinkle with chopped tomatoes and chopped bacon. Serve chilled.
BLT Lobster Roll Salad
(4 servings)

16. CALORIES FAT PROTEIN CARBOHYDRATES
758.43 60.02g 44.37g 10.34g
Ingredients
Preparation
2 lb. beef flank
1/2 lb. asparagus, trimmed
1 lb. mushrooms, sliced
1/2 red onion, diced
1 bell peppe, diced
1 Tbsp. olive oil
1 Tbsp. salt
1 tsp. pepper
1. Rub both sides of the beef with oil and salt. Bake at 400 °F for about 10 minutes.
2. Add veggies to the baking sheet, season them with salt and pepper. Continue baking
with beef for another 7-10 minutes, depending on how well you want it done. You can
broil beef on high for about a minute, to brown it.
3. Remove beef from heat and let it sit for 5 minutes. Slice it into strips and serve it with
the veggies.
Baked Steak with Vegetables
(4 servings)

17. CALORIES FAT PROTEIN CARBOHYDRATES
652.67 49.93g 36.79g 15.27g
Ingredients
Preparation
2/3 cup seedless red grapes, halved
2 Tbsp. lemon juice
1 Tbsp. chives, chopped
1 Tbsp. parsley, chopped
6 Tbsp. olive oil
1 clove garlic, minced
2-6 oz. bluefish fillets
6 brined grape leaves, rinsed and stemmed
1 anchovy filet, mashed
2 oz. red onion, thinly sliced
1 tsp. salt
1 tsp. pepper
1. Preheat the grill. Arrange 3 of the grape leaves so they’re overlapping; repeat with
the remaining leaves.
2. Cut off the red flesh from the underside of each fish fillet. Set the fish on the leaves
and season with salt and pepper. Enclose the fish in the leaves and brush each fillet
with 1/2 tablespoon of the oil.
3. In a bowl, whisk the lemon juice with the garlic, anchovy, herbs and 3 tablespoons
of the olive oil; season with salt and pepper.
4. In a small bowl, toss the grapes with the onion and the remaining 2 tablespoons
of olive oil. Season with salt and pepper. In a perforated grill pan, grill the grapes and
onions until softened, 4 minutes; transfer to the lemon dressing and toss.
5. Grill the wrapped fish over high heat, turning once, until the fish is just cooked, 6
minutes. Serve with the onions and grapes.
Bluefish with Grape Leaves
(2 servings)

18. CALORIES FAT PROTEIN CARBOHYDRATES
520.1 38.34g 33.56g 12.68g
Ingredients
Preparation
zest and juice from 1 lemon
1/4 cup balsamic vinaigrette
4 Tbsp. olive oil
4 beets, cooked and cubed
4 cloves garlic, smashed
2 cups butternut squash, diced
1/4 cup pumpkin seeds
2 lbs. hanger steak
4 Tbsp. dijon mustard
1. Combine mustard, garlic, lemon juice and zest and 2 tablespoons olive oil and rub it
over the steak. Let it marinate in the fridge for at least 2 hours.
2. Preheat the oven to 400 degrees and line a rimmed baking sheet with foil. Toss
butternut cubes with the rest of the olive oil and a pinch each of salt and pepper.
Roast until tender, about 30 minutes.
3. Turn grill on to highest setting and grill the steak for 1-2 minutes per side for rare to
medium rare or cook to your desired doneness. Let the steak rest for 5 minutes. Slice
the steak against the grain into slices.
4. Gently stir squash and beets with dressing until lightly coated. Add pumpkin seeds
and stir again. Divide squash mixture among plates, top with steak slices and serve.
Butternut & Beet Steak Salad
(6 servings)

19. CALORIES FAT PROTEIN CARBOHYDRATES
610.56 45.35g 40.57g 9.2g
Ingredients
Preparation
4 lb. of chicken thighs
coconut flour
1 (28 oz.) can whole peeled plum tomatoes
8 oz. cipolline onions, blanched and peeled
2 cloves garlic, sliced
6 anchovy fillets
olive oil
Marinade:
1 clove garlic, minced
2 sprigs rosemary
9 fresh bay leaves
375 ml chianti
1. Season chicken pieces with salt and pepper and
place them into a re-sealable plastic bag. Add the
fresh bay leaves, rosemary sprigs, crushed garlic
and cover with the wine. Seal and refrigerate for at
least 2-4 hours or overnight.
2. Preheat your oven to 350°. Remove chicken from
marinade and reserve liquids. Pat dry, and dredge in coconut flour and shake off any
excess, place on a clean plate.
3. Heat an ovenproof dutch oven over medium-medium high heat, and add two
tablespoons of olive oil. When oil is hot (working in batches) brown the chicken on all
sides, adjusting the heat so you don’t burn the chicken, set aside.
4. Reduce the heat to medium and add in the sliced garlic, blanched cipolline onions and
anchovies. Break up the anchovies with a wooden spoon. When the garlic is fragrant add
in the whole can of tomatoes, breaking up those as well.
5. Add in the reserved marinade and bring to a boil. Nestle in the chicken pieces and
cover. Bake in a preheated oven for 1 1/2 hours.
6. When finished in the oven; skim off any fat or oil that accumulates on the top, taste
the sauce and add any salt and pepper you think it needs. Remove the bay and rosemary
stems and serve chicken with a spoonful of the sauce over top.
Chicken Cacciatore
(6 servings)

20. CALORIES FAT PROTEIN CARBOHYDRATES
813.32 62.39g 51.98g 11.54g
Ingredients
Preparation
1 lemon
1 cup parsley, minced
3 Tbsp. olive oil
4 cloves garlic, minced
1 cornish game hen
2 Tbsp. steak seasoning
1. Preheat oven to 400 degrees. Using kitchen shears, cut along both sides of the
backbone of the hen; remove backbone and discard. With a sharp knife, split the hen
in half through the breast bone. Rinse and pat dry with paper towels. Set aside.
2. Grate lemon peel and place peel in a small bowl. Add parsley, steak seasoning and
garlic; mix well. Loosen skin on chicken and rub seasonings under and on skin. Brush
hen halves with 2 tablespoons olive oil.
3. Heat remaining olive oil in large ovenproof skillet over medium-high heat. Place the
hen halves in skillet, skin side up. Cook until well-browned, about 5 minutes. Turn the
hen halves over. Place 1-2 clean foil-wrapped bricks on top of the hen halves. Bake for
25 minutes or until a meat thermometer reads 180°.
Cornish Hen Under a Brick
(2 servings)

21. CALORIES FAT PROTEIN CARBOHYDRATES
772.29 57.16g 47.81g 11.72g
Ingredients
Preparation
2 1/2 lb chicken thighs with skin and bone
3 Tbsp. olive oil
1 onion, diced
2 red bell peppers, rough chopped
2 to 4 jarred hot cherry peppers in vinegar, drained and finely chopped
5 cloves garlic, thinly sliced
1/3 cup dry white wine
1/3 cup chicken broth
1/3 cup fresh parsley, chopped
1. Pat chicken dry and season with salt and
pepper. Heat 1 tablespoon oil in a 12-inch
heavy skillet over moderately high heat until
hot but not smoking. Sauté chicken in 2
batches, beginning skin sides down, turning
occasionally and adjusting heat to keep
from burning, until cooked through and well
browned on all sides, 10 to 12 minutes (add another tablespoon oil to skillet for second
batch). Transfer chicken as cooked with tongs to a plate and keep warm, covered with
foil.
2. Pour off all but 1 tablespoon fat from skillet. Add remaining tablespoon oil and cook
onion, bell peppers, and cherry peppers (to taste) over moderate heat, covered, stirring
occasionally, until softened, about 7 minutes.
3. Add garlic and cook, stirring, until garlic is golden, about 2 minutes. Add wine and
broth and boil, uncovered, until most of liquid is evaporated, about 4 minutes.
4. Add chicken (with any juices accumulated on plate) and parsley and cook over
moderate heat, stirring, until heated through, then season with salt.
Chicken Scarpariello
(4 servings)

22. CALORIES FAT PROTEIN CARBOHYDRATES
723.44 57.05g 38.83g 17.5g
Ingredients
Preparation
1.5 lbs brussels sprouts, halved
1 Tbsp. avocado oil
1/2 tsp. salt
1/2 tsp. pepper
1.5 lbs. chicken thighs
1 Tbsp. Italian seasoning
6 pieces bacon, diced
1/2 onion, thinly sliced
8 oz. mushrooms, sliced
3 cloves garlic, minced
1 Tbsp. fresh sage, chopped
1 cup full fat coconut milk
1/2 tsp. sea salt
1/4 tsp. black pepper
1. Preheat oven to 400° Fahrenheit and line 2 medium sheet
pans with parchment paper.
2. Place brussels sprouts on a sheet pan. Drizzle with
avocado oil and season with salt and pepper. Toss to mix
and spread out evenly. Add the chicken to another sheet
pan. Season with Italian seasoning.
3. Roast chicken and brussels sprouts for 20-25 minutes, or until brussels sprouts are
browning and tender and the chicken is cooked through.
4. In a large skillet (you’ll put the chicken and brussels into this skillet at the end) over
medium heat, cook diced bacon until crispy. Once crispy, place on a paper towel lined
plate and set aside.
5. Place onions and mushrooms in the same skillet you cooked the bacon in over
medium heat. Cook until both soften, about 4-5 minutes.
6. Next, add coconut milk, minced garlic, salt, pepper and sage. Stir to combine
everything. Turn heat to low and simmer until the chicken and brussels are ready.
7. Once the chicken and brussels are finished, remove them from the oven. Allow the
chicken to cool for a few minutes and then cut it up into small pieces.
8. Add the bacon, chicken pieces and brussels sprouts to the skillet with the sauce. Mix
well to coat with the sauce and then serve.
Creamy Chicken, Bacon & Brussels Sprout Skillet
(4 servings)

23. CALORIES FAT PROTEIN CARBOHYDRATES
163.12 14.26g 6.39g 4.82g
Ingredients
Preparation
1 1/2 cups almond flour
1/3 cup hemp hearts
1 egg
1/8 tsp. salt
Everything But The Bagel Seasoning, to taste
avocado oil spray
1. Preheat oven to 350 degrees. Combine almond flour,
hemp hearts, egg and sea salt in a food processor.
Blend on low until well mixed (15-30 seconds). The
dough is enough to fill 2 baking sheets. Split the
dough into 2 equal parts.
2. Spray 3 sheets of parchment paper with oil spray. Roll 1/2 the dough out between
2 pieces of parchment paper very thinly. Remove top parchment paper and slide the
bottom paper (with rolled dough) onto a baking sheet. Using a pizza cutter, cut dough
into 1 inch squares. Repeat the steps with the remaining dough and 2 remaining
parchment papers (reuse one from the first round).
3. Sprinkle with Everything But The Bagel Seasoning. Bake for 12-14 minutes or until
lightly golden brown. Let cool and store in an airtight container
Keto Chips
(15 servings)

24. CALORIES FAT PROTEIN CARBOHYDRATES
141.3 11.55g 3.86g 8.09g
Ingredients
Preparation
1 head cauliflower, cut into florets
3 cloves garlic
2 tbsp. avocado oil
1 tsp. smoked paprika
1/4 tsp. sea salt
2 Tbsp. lemon juice
1/4 cup nutritional yeast
1/4 cup tahini
1 jar roasted peppers, drained
2 Tbsp. olive oil
chopped parsley
1. Preheat oven to 400 degrees and line a baking sheet with parchment paper. Cut
cauliflower into florets and place on baking sheet. Add garlic cloves to the baking sheet
also. Drizzle with avocado oil and season with smoked paprika and sea salt. Toss to coat
and mix.
2. Place in the oven and roast for 20 minutes. Once cooked, carefully transfer the
cauliflower to a food processor or high-powered blender like a vitamix. This is easiest if
you allow the cauliflower to cool first (recommended but not required).
3. Add the remaining ingredients to the processor/blender. Blend on high until smooth
and creamy. If the consistency is too thick, add more oil to thin it out, if desired. Taste and
season with salt and pepper if needed.
4. Transfer to a bowl. Cover and refrigerate to cool. Serve top with chopped parsley if
desired. Serve within 2-3 days for the best flavor.
Cauliflower Hummus
(8 servings)

25. CALORIES FAT PROTEIN CARBOHYDRATES
193.56 13.03g 11.27g 10.46g
Ingredients
Preparation
1/2 avocado
2 oz. turkey breast lunch meat
1/2 tomato
1. Cut the avocado in half with a knife, and
use a spoon to remove the green meat
from the skin halves.
2. Dice the avocado meat, turkey and
tomatoes. Mix in a bowl and season with salt and pepper to taste.
3. Spoon the mixture back into the avocado skin halves and enjoy one half for one
snack.
Turkey, Tomato & Avocado Boats
(1 serving)

26. CALORIES FAT PROTEIN CARBOHYDRATES
314.1 19.86g 28.65g 5.05g
Ingredients
Preparation
1 tsp. vanilla extract
2 eggs
1/2 tsp. cardamom
1 1/2 cups mixed berries
1 tsp. lime juice
1/2 cup ghee, softened
1/3 cup coconut milk
1/2 tsp. baking soda
1 cup almond flour
3/4 cup cassava flour
1 tsp. cinnamon
1/2 tsp. salt
2/3 cup stevia
1 tsp. lime zest
1. Heat oven to 350 degrees with the rack in the middle. Lightly grease the sides and
bottom of an 8-­
inch square metal baking pan with avocado oil or ghee. Make a sling out of
parchment paper to line the bottom and hang over the sides.
2. In medium bowl, whisk together flours, cinnamon, baking soda, salt, and cardamom. Set
aside.
3. Add the softened ghee and stevia to the bowl of a stand mixer. Use the paddle attachment
to blend the mixture on medium-high speed for 3 to 5 minutes or until lighter in color and
fluffy.
4. Scrape down the sides of the bowl and add the eggs, coconut milk, lime zest and juice, and
vanilla. Beat the mixture on medium speed for 30 seconds or until combined.
5. Next, add half the flour mixture and beat on low speed until combined. Slowly add the rest
of the flour and mix until incorporated. Scrape down the sides of the bowl and mix in any dry
flour with a spatula. Carefully fold the berries into the batter.
6. Transfer the batter to the parchment-lined baking pan and smooth the top. Pop the pan
in the oven and bake until the cake is golden brown and a toothpick inserted in the center
comes out clean, about 30-35 minutes.
7. Cool the cake in the pan on a cooling rack. Cut the cake into sixteen squares and serve as is
or top with keto confectioners sugar.
Berry Snack Cake
(16 servings)

27. CALORIES FAT PROTEIN CARBOHYDRATES
395.62 18.03g 38.41g 22.74g
Ingredients
Preparation
1/2 cup almond flour
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. baking powder
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)

28. CALORIES FAT PROTEIN CARBOHYDRATES
143.88 12.04g 1.7g 8.28g
Ingredients
Preparation
1 cup paleo vegan chocolate chips
1 cup unsweetened coconut shreds or flakes
1. Line a medium baking sheet with wax paper
or parchment paper. Clear some room in the
freezer for this sheet and set aside.
2. Add chocolate to a medium, microwave-safe
bowl. Heat in 20-second increments until completely melted. Stir in between heating
increments using a wooden spoon,
3. Add in coconut. Stir and fold until well combined and thoroughly mixed with
chocolate.
4. Spread the chocolate mixture onto the prepared baking sheet and form a
rectangle. Chill in the freezer for 10-20 mins, until firm. Cut into bars with a sharp
knife. Enjoy!
Chocolate Coconut Bars
(8 servings)

29. CALORIES FAT PROTEIN CARBOHYDRATES
266.55 25.15g 6.96g 11.55g
Ingredients
Preparation
2 cups almond flour
1 cup stevia
1/2 cup plus 2 Tbsp. olive oil
4 eggs
2 tsp. baking powder
2 tsp. cinnamon
1 tsp. almond extract
coconut oil for greasing
1. Preheat oven to 350 degrees F and lightly grease
8x8 baking dish. In a small bowl, add almond flour,
stevia and olive oil. Mix together until it becomes
crumbly. Set aside just barely 1 cup of mixture. Do not pack the measuring cup, but
lightly measure.
2. In a large bowl, add the remaining crumble mixture, eggs, baking powder, cinnamon,
and almond extract. Combine well with hand beaters. Add mixture to baking dish.
3. Sprinkle crumble mixture that you set aside over the top of the batter and bake for 50
minutes or until center is done. Let cool for 10 minutes before slicing and serving.
Almond Coffee Cake
(16 servings)