mealplan.week49.pdf

WEEK 49 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERT
roasted vegetable
scramble
lobster roll salad spiced nuts
chicken lettuce
wraps
chocolate peanut
butter cheesecake
bites
egg cups adobo chicken cloud bread
curried riced
cauliflower with
shrimp
black & white fat
bombs
superfood all day
breakfast
steak salad with
avocado dressing
salmon cakes
keto chocolate
heaven
simple keto
breakfast
chicken pesto
spaghetti squash
beef & broccoli
bowls
chocolate snack
cake
glazed blueberry
scones
steak fajitas korean bibimbap
no-bake peanut
butter coconut
cookies
the n’oatmeal
breakfast
taco salad keto sushi
cheese crusted
omelet
buffalo chicken
deviled eggs
lasagan stuffed
portobello
mushrooms

CALORIES FAT PROTEIN CARBOHYDRATES
282.61 19.35g 16.35g 13.16g
Ingredients
Preparation
1 Tbsp. avocado oil
1 medium zucchini, cut into halfmoons
1 medium yellow squash, cut into halfmoons
2 carrots, peeled & diced
4 cups baby spinach
6 large eggs, beaten
sea salt to taste
1/2 ripe avocado, sliced
1. Preheat the oven to 420 degrees. Place chopped zucchini squash, yellow squash,
and carrots on a large baking sheet and drizzle with avocado oil and sprinkle with sea
salt. Use your hands to toss everything together until the vegetables are well coated.
2. Spread vegetables into a single layer on the baking sheet. Roast 20 to 25 minutes in
the preheated oven, until golden brown. Remove from oven.
3. Heat a medium-sized skillet over medium heat with enough oil to lightly coat
the surface, about 2 teaspoons. Add the baby spinach and cover. Cook, stirring
occasionally, until wilted, about 2 minutes.
4. Transfer the roasted vegetables to the skillet. Evenly pour the beaten eggs over
the vegetables and sprinkle liberally with sea salt. Allow eggs to sit untouched for 1 to
2 minutes. Use a spatula to flip the eggs and cook another 1 to 2 minutes. Continue
cooking and flipping until eggs are cooked through.
5. Serve with sliced avocado.
Roasted Vegetable Scramble
(3 servings)

90.62 5.63g 7.88g 2g
Ingredients
Preparation
10 eggs
1 tsp. salt
1 tsp. pepper
1/2 cup sun-dried tomatoes
3/4 cup spinach
4 Tbsp. basil, chopped
1 cup parmesan cheese
1. Preheat the oven to 400 degrees and prepare a 12
count muffin pan with cupcake liners or non-stick
spray.
2. Whisk the eggs together with the salt and pepper.
Add the sun-dried tomatoes, spinach, basil, cheese and stir to combine.
3. Pour the mixture evenly in the muffin pan. Bake for 12-15 minutes or until the eggs
are fully set.
Egg Cups
(12 servings)

405.3 32.92g 17.81g 13.05g
Ingredients
Preparation
1 avocado, sliced
4 eggs
1 cup sauerkraut
1 Tbsp. parsley, chopped
9 oz. asparagus, cut into 1” pieces
1 bag of spinach
1/4 tsp. salt
1/4 tsp. pepper
12 oz. breakfast sausage
2 Tbsp. butter
1 Tbsp. olive oil
1. Place a skillet over medium-high heat and melt in 1 tablespoon of the butter.
Add in the chopped asparagus and season with salt and pepper to taste. Cook the
asparagus for 5 minutes. Next, add the fresh spinach until wilted. Take the skillet off
of heat and set its contents to the side.
2. Add the last tablespoon of butter to the now empty skillet and add in the
sausages and cook until browned on all sides and cooked through. Set them to the
side with the asparagus mixture.
3. Put the now empty skillet back on medium-high heat and fry the eggs until the
egg whites are set and opaque and the egg yolks are still runny.
4. To plate, add the fried eggs to the side of a bowl, then add the asparagus,
spinach, and sausage next to it. Add the sauerkraut and half the avocado slices on
top. Drizzle on the olive oil and garnish with parsley.
All Day Superfood Breakfast Skillet
(2 servings)

422.11 40.66g 12.26g 1.89g
Ingredients
Preparation
1 Tbsp. butter
2 eggs
2 Tbsp. mayonnaise
1 oz. baby spinach
1/4 tsp. salt
1/4 tsp. pepper
1. Heat the butter in a skillet over medium heat, then crack in both of the eggs
straight into the butter. To make the eggs sunny side up, leave them on one side to
fry. If you prefer the mover easy flip them over after the whites have cooked enough
to flip, then cook for another minute. Season with salt and pepper to taste.
2. Serve with baby spinach, mayonnaise and some coffee or tea.
Simple Keto Breakfast
(1 serving)

158.19 13.01g 4.41g 7.61g
Ingredients
Preparation
1 tsp. vanilla extract
1 egg
3/4 cup blueberries
3 Tbsp. coconut oil, melted
1/2 tsp. baking powder
1 cup almond flour
1/4 cup almond milk
1/4 cup coconut flour
3 Tbsp. erythitol
1/4 tsp. salt
1. Preheat the oven to 350 degrees and line a baking tray with parchment.
2. Combine the almond flour, coconut flour, erythitol, salt and baking powder
together in a medium bowl.
3. In a separate bowl, whisk 2 tablespoons of the coconut oil, almond milk, vanilla
extract and the egg together. Fold the wet ingredients into the dry ingredients.
Gently fold until a dough forms. Fold in the blueberries.
4. On the baking tray, form the dough into a large disc, about 1 inch thick. Cut the
dough in 8 equally sized pieces as you would a pizza. Spread the scones about an
inch apart and bake for 18-22 minutes until golden.
5. Add the remaining tablespoon of coconut oil, 1 teaspoon of erythitol and 2
tablespoons of blueberries into a blender. Blend until smooth. Drizzle over the scones
after they have cooled.
Glazed Blueberry Scones
(8 servings)

362.37 28.37g 16.7g 14.18g
Ingredients
Preparation
2 cups of cauliflower rice, cooked
2/3 cup coconut milk
1 1/3 cup almond milk
2 tsp. cinnamon
1/2 tsp. nutmeg
pinch of sea salt
4 eggs, whisked
Toppings: chia seeds, hemp seeds, flax
seeds, shredded coconut, nut and seeds
1. In a small pot add the coconut milk, almond milk,
spices and cauliflower rice.
2. Bring the mixture to a boil and reduce to medium
heat and simmer for 10 minutes.
3. Take the pot off the heat and add the eggs by mixing consistently for 2 minutes.
4. Add the toppings you desire. Enjoy!
The N’oatmeal Breakfast
(2 servings)

715.1 52.51g 43.76g 19.88g
Ingredients
Preparation
2 eggs
2 Tbsp. heavy cream
1 Tbsp. butter
3 oz. mozzarella cheese
2 Tbsp. cream cheese
4 oz. cherry tomatoes, diced
1/2 oz. spinach
2 slices turkey breast
1 tsp. oregano
1. Beat the eggs and cream together in a large mixing bowl then season with salt and
pepper to taste.
2. Place a nonstick skillet over medium heat on the stovetop and melt in the butter,
then layer the pan evenly in cheese until it covers the whole bottom. Allow it to cook
until the cheese has melted and it is bubbling.
3. Once the cheese is bubbling, pour the egg mixture over it and lower the heat. Give
the pan a few minutes to cook before stirring everything.
4. Once the omelet looks pretty much cooked and has firmed, fill one half of the
omelet with mushrooms, tomatoes, spinach, cream cheese, turkey pieces and
oregano, then allow it to cook for a few more minutes.
5. When the egg mixture starts to set and is yout desired consistency, turn the empty
half over the topping side. Let it cook for a few more minutes and enjoy!
Cheese Crusted Omelet
(1 serving)

359.24 31.2g 15.45g 4.57g
Ingredients
Preparation
2 lb. lobster, cooked, chopped
1 1/2 cup cauliflowe florets, cooked
1/2 cup mayonnaise
1 tsp. tarragon leaves, chopped
8 leaves romaine lettuce
1/2 cup tomato, diced
4 slices bacon, cooked & crumbled
1. In a bowl, combine the lobster, cauliflower
florets, mayonnaise, and tarragon leaves. Mix together until the lobster and
cauliflower are fully coated.
2. Equally spoon the lobster mixture into 4 servings onto the lettuce leaves
and top with crumbled bacon.
Lobster Roll Salad
(4 servings)

314.06 21.3g 22.44g 7.75g
Ingredients
Preparation
8 dried guajillo chiles, stemmed & seeded
8 dried chiles de árbol, stemmed, leaving seeds
1 Tbsp. + 3/4 tsp. fine sea salt, divided
10 garlic cloves
2 tsp. cumin seeds
2 tsp. dried oregano
1 tsp. anise seeds
8 whole cloves
1 2”piece cinnamon stick
1 cup water
1/4 cup cider vinegar
6 whole chicken legs
1. Heat a dry cast-iron skillet over medium heat until hot, then toast chiles in batches (with
guajillos opened flat), turning and pressing with tongs, until more pliable and slightly
changed in color, about 30 seconds per batch. Transfer to a bowl and soak in boiling-hot
water until softened, about 15 minutes.
2. Drain chiles, then purée in a blender with 1 tablespoon sea salt and remaining ingredients
except chicken and remaining sea salt until adobo is very smooth, about 1 minute.
3. Sprinkle chicken with remaining 3/4 teaspoon sea salt. Place 1 chicken leg in center of
a sheet of parchment paper (about 20 by 15 inches) and cover with 1/3 cup adobo. Gather
parchment up around chicken and tie tightly with kitchen string. Repeat with remaining
chicken and adobo.
4. Arrange packages in 2 steamer racks (on top of each other) over boiling water in a pasta
pot (use 2 pots if you can’t layer your racks) and steam, covered tightly, until chicken is very
tender and starting to fall off the bone, 1 3/4 to 2 hours. Replenish water as necessary.
5. Carefully transfer each package to a shallow bowl. Remove kitchen string and slowly slide
parchment out from underneath chicken and broth. Season with salt.
Adobo Chicken
(6 servings)

728.42 50.66g 45.51g 30g
Ingredients
Preparation
1 lb. flank steak, cooked
10 oz. romaine lettuce
2 red bell pepper, sliced & sauteed
3 avocado
1 1/2 cup cherry tomatoes, halved
1 cup feta cheese crumbles
1/4 cup cilantro
2 1/2 oz. lime juice
1 oz. lemon juice
1 Tbsp. apple cider vinegar
1 Tbsp. olive oil
1 tsp. cumin
1. To make the avocado dressing, add the cilantro, lime juice, lemon juice, white
wine vinegar, olive oil, cumin and 1 avocado to a blender. Blend until smooth.
2. Plate the cooked steak and peppers on a bed of romaine lettuce along with
the tomatoes and feta. Top with slices of the remaining avocado.
Steak Salad with Avocado Dressing
(3 servings)

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

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
2 tsp. montreal steak seasoning
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)

93.87 9.12g .78g 3.47g
Ingredients
Preparation
1 avocado, diced
4 Tbsp. taco seasoning
1/4 cup. fresh cilantro, chopped
1/4 onion, diced
1 lb. ground beef
2 Tbsp. bone broth
8 oz. romaine lettuce, chopped
4 oz. shredded cheddar
1/4 cup grape tomatoes, diced
2 Tbsp. olive oil
1. Place a skillet over medium-high heat and spray it with
nonstick spray, then add in the diced onion and allow it to
fry for 5 minus.
2. Once the onion is translucent, add in the ground beef, breaking it up with a
wooden spoon until browned and cooked through. This should take around 5
minutes.
3. Add the taco seasoning with 1/2 cup of water to ensure it mixes into the
meat. Cook the beef with the water and seasoning for 2 minutes so that it can
evaporate, then take the skillet off of the heat.
4. Divide the lettuce pieces onto 6 plates and spoon in equal portions of the beef,
diced avocado, cheese, tomatoes, and cilantro. Add salt & pepper to taste. Drizzle
with some olive oil and enjoy!
Taco Salad
(6 servings)

397.61 30.23g 25.56g 3.46g
Ingredients
Preparation
6 hard-boiled eggs
1 tsp. chives, chopped
1/4 cup chicken, cooked & shredded
1/4 cup buffalo sauce
1/4 cup shredded cheddar
2 Tbsp. ranch dressing
1. Peel the shells off of the hard boiled eggs and cut
them in half. Scoop the yolks out into a small bowl
and mash them together with the chicken, buffalo
sauce, shredded cheddar, and ranch.
2. Spoon the mixture evenly in the hole that the egg yolks left in the egg halves.
3.Garnish the deviled eggs with chives
Buffalo Chicken Deviled Eggs
(3 servings)

504.72 30.77g 46.65g 10.39g
Ingredients
Preparation
1 lb. chicken breasts
2 Tbsp. taco seasoning
2 cloves garlic, minced
1 Tbsp. olive oil
8 leaves romaine lettuce
1 avocado, diced
1 tomato, diced
1/4 cup onion, diced
Cilantro Sauce:
1/2 cup loosely packed cilantro
1/2 cup Greek Yogurt
2 Tbsp. olive oil
1 jalapeno, optional
1 clove garlic, minced
juice of 1/2 lime
pinch of salt
1. Add the chicken, garlic, olive oil, and spices in a
large bowl or zip-seal bag. Place in fridge and let
marinate for at least 15-30 minutes or up to 24 hours.
2. Remove chicken from marinade and discard marinade. Place chicken on a grill or
pan heated to medium-high heat. Let chicken cook until it is no longer pink on the
inside, about 9-10 minutes per side (or until it has reached an internal temperature of
165 degrees F).
3. Place all the ingredients for the cilantro sauce in the food processor and blend for 1
minute or until creamy.
4. To assemble, layer lettuce wraps with chicken, tomatoes, onion, and avocado.
Drizzle with cilantro sauce or your favorite taco sauce.
Chicken Lettuce Wraps
(4 servings)

167.43 4.26g 25.24g 6.81g
Ingredients
Preparation
1/2 oz. lime juice
1 bag frozen cauliflower rice
2 Tbsp. parsely, chopped
1 onion, diced
2 cloves garlic, chopped
2 tsp. curry powder
1/2 red bell pepper, diced
1 lb. raw shrimp, peeled & deveined
1 tsp. cumin
1 tsp. smoked paprika
2 tsp. olive oil
3/4 cup chicken stock
1. Heat the olive oil in a skillet over medium heat. Add the onions and pepper and saute
until the onions are translucent. Add the minced garlic. Add the cauliflower rice and mix all
ingredients together well.
2. Season the cauliflower rice with the cumin, curry, paprika, and salt & pepper to taste. Add
the chicken stock and stir to combine.
3. Season the shrimp with salt and pepper and place them in the rice to cook, covered for 2-3
minutes.
4. Once the shrimp have cooked through, uncover the skillet and add parsley and lime juice.
Curried Riced Cauliflower with Shrimp
(4 servings)

267.43 16.44g 23.07g 8.12g
Ingredients
Preparation
1/2 tsp. dill
1 tsp. salt
1 shallot, finely chopped
2 Tbsp. lime juice
1 green onion, thinly sliced
1/2 cup parsley, chopped
2 Tbsp. olive oil
6 Tbsp. water
18 oz. canned, wild salmon
1/2 cup almond meal
1 tsp. garlic powder
1/4 tsp. pepper
2 eggs
18 oz. cauliflower rice, cooked
1. In a small mixing bowl, beat the 2 eggs until mixed together.
2. In a separate medium mixing bowl, after draining the salmon, flake it apart, adding with it
the almond meal, parsley, shallot, green onion, salt, garlic powder, dill, black pepper, lime juice,
and finally the eggs. Mix everything until, fully combined.
3. Using your hands, divide the salmon mixture into 6 burger patties. (They should all come out
to be about 1/2 cup if you want to use a measuring cup).
4. Heat a skillet over medium heat on the stovetop and warm the olive oil in it. Place in the
patties to cook for 4- 5 minutes on each side until golden and crispy. Serve with a side of
cauliflower rice.
Salmon Cakes
(6 servings)

457.42 32.99g 26.35g 15.67g
Ingredients
Preparation
1 tsp. salt
1 Tbsp. avocado oil
1 lb. lean ground beef
1 2/3 Tbsp. coconut aminos
1 tsp. garlic, minced
2 Tbsp. sunflower seed butter
1/4 cup bone broth
1 tsp. ground ginger
1 green onion, sliced
2 Tbsp. lemon juice
4 cups spinach
2 Tbsp. olive oil
4 cups broccoli, cut into florets
1. Preheat the oven to 400 degrees. Mix the broccoli florets, salt and avocado together
on a sheet pan, spreading them out evenly in a single layer. Bake for 20 minutes.
2. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the ground beef,
garlic and salt to taste. Stir the meat, breaking it up into crumbled pieces, until it is
fully cooked. Add in 1 tablespoon of coconut aminos and turn the heat to high. Cook
for two more minutes, until crispy.
3. Heat the remaining 1 tablespoon of olive oil in a small sauce pan over medium
heat. Add the sunflower butter and mix until well combined. Add the bone broth, 2
teaspoon of coconut aminos, ginger and salt to taste. Allow to cook until the mixture
simmers. Add the lemon juice and stir until the sauce is light and smooth. Add the
green onion and remove the sauce pan from the heat.
4. Plate 1 cup of spinach, equal parts of broccoli and ground beef for each serving.
Drizzle with the sauce and enjoy.
Beef & Broccoli Bowls
(4 servings)

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

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

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

247.02 22.46g 6.9g 8.26g
Ingredients
Preparation
1/2 tsp. chili powder
1/2 tsp. onion powder
1 Tbsp. fresh rosemary, chopped
1/2 tsp. salt
1/2 tsp. paprika
1/2 tsp. garlic powder
2 Tbsp. olive oil
2 cups raw mixed nuts
1. Preheat the oven to 350 degrees. Toss all ingredients
together in a bowl and toss to coat the nuts evenly.
2. Spread the nuts into an even layer on a baking sheet with parchment paper. Bake
for 15 minutes.
3. Store in an airtight container.
Spiced Nuts
(8 servings)

114.64 9.23g 6.45g 1.2g
Ingredients
Preparation
3 eggs
1/8 tsp. cream of tartar
3 Tbsp. cream cheese
1. Preheat oven to 300 Fahrenheit and prepare a
baking tray with parchment paper.
2. Separate the eggs, using two different bowls
to separate the egg whites and yolks. Add the
cream of tartar to the bowl containing the egg whites and using a hand mixer
or whisk, beat into stiff peaks. In the bowl with the egg yolks, add the cream
cheese in and mix them together until well combined.
3. Using a spatula, fold in half of the egg whites into the yolks until just
combined, but don’t over fold/mix them together. Once folded, add the rest
and fold again.
4. Using the spatula, evenly separate the mixture in 6 circles on the baking tray
and spread them out to be 1/2 inch thick. Then, place them in the oven for 30
minutes when they should be golden.
Cloud Bread
(4 servings)

153.63 13.77g 4.74g 7.16g
Ingredients
Preparation
1/2 cup cream cheese
1/3 cup peanut butter
1 Tbsp. erythitol
1/2 tsp. vanilla extract
1 Tbsp. unsweetened cocoa powder
1. Using a hand mixer, combine all of the ingredients in
a medium mixing bowl. Once combined well, cover with
plastic wrap and refrigerate the mixture for 2 hours until
set through and cool.
2. Line a plate with parchment paper and place 6
equal sized cheesecake balls on the paper, then freeze
everything for 1 hour. Each serving is 2 cheesecake balls.
3. Store the extra cheesecake bites in the freezer or in the fridge.
Chocolate Peanut Butter Cheesecake Bites
(6 servings)

274.57 27.01g 4.05g 6.21g
Ingredients
Preparation
1 cup sliced almonds
1/2 cup coconut oil
1 drop liquid stevia
1/2 orange
1 Tbsp. unsweetened cocoa powder
1. Line a mini muffin tin with paper liners.
2. In a food processor, combine the coconut oil, stevia, 1/2 tsp of orange zest,
and vanilla. Process this until it becomes a paste. Once done, remove half of the
paste and place it to the side. Add the cocoa powder to the half of the paste
remaining in the processor, pulsing until combined.
3. Spoon the mixture evenly into the mini muffin tins, filling one half with the
white mixture and the other half with the chocolate mixture. Freeze them for
30 minutes or until solid.
4. Store the fat bombs in an airtight container in the fridge for up to 5 days.
Black & White Fat Bombs
(6 servings)

333.35 34.14g 4.54g 5.41g
Ingredients
Preparation
1/2 tsp. vanilla extract
8 oz. cream cheese
1 lb. butter
1/8 tsp. salt
1 1/3 cup cocoa powder
1/4 cup coconut oil, melted
1 1/3 cup Swerve powdered sugar
TO MAKE THE CHOCOLATE BASE
1. Prepare a baking dish (in the recipe an 8x6 was used) with nonstick spray or
parchment paper.
2. Start by melting the butter in a pan on the stovetop over medium heat. Mix in
the cream cheese and vanilla extract. Turn off the heat and use a spatula to mix the
cream cheese and vanilla extract into the butter.
3. In a large mixing bowl, stir together 1 cup of cocoa powder and 1 cup of the Swerve
powdered sugar. Add cream cheese/butter mixture to the mixing bowl with the
cocoa powder and Swerve. With a hand mixer on low, mix everything together until
the mixture becomes fluffy. It will be very thick. Spread mixture evenly into a baking
pan, and smooth the top. Place the dish in the freezer for 30 minutes. While the dish
is in the freezer, make the chocolate topping.
TO MAKE THE TOPPING
1. Melt the coconut oil. ( NOTE: the topping should be made right before adding it
to the base; otherwise, it will begin to firm up.) Then mix together the rest of the
ingredients with the melted coconut oil including the last 1/3 cup of both the cocoa
powder and the swerve. Remove chocolate base from freezer. Drizzle the chocolate
topping over the top of the base evenly. Cut into 30 pieces and enjoy!
Keto Chocolate Heaven
(30 servings)

284.23 25.43g 8.13g 11.43g
Ingredients
Preparation
1/2 cup butter, softened
3 eggs
1 1/2 tsp. salt
2 tsp. baking powder
1 1/2 cups almond flour
1 cup almond milk
1/3 cup coconut flour
1 cup erythitol
1/4 tsp. xanathan gum
1/3 cup cocoa powder
1. Preheat the oven to 350 degrees Fahrenheit and spray a 9 inch cake pan with
non stick spray.
2. Place all of the ingredients into a blender and blend the mixture for 2
minutes, until it smoothens into a batter.
3. Pour the batter over the cake pan and equalize the layer / smooth it out with
a spatula, before placing it in the oven to bake for 60 minutes or so, until it
comes out firm, has risen, and a toothpick comes out clean.
4. Allow the cake to cool for 10 minutes before you slice it to ensure it doesn’t
fall apart.
Keto Chocolate Snack Cake
(8 servings)

274.53 24.81g 5.85g 8.97g
Ingredients
Preparation
2 Tbsp. coconut oil, melted
2/3 cup peanut butter
16 Tbsp. shredded coconut, unsweetened
1. Combine the vanilla extract, peanut butter and
coconut oil together.
2. Add the shredded coconut and stir until well
combined.
3. Evenly separate the mixture into 8 cookies on a baking sheet lined with parchment
paper. Freeze the cookies for about 15-20 minutes until set then store them in the
refrigerator in an airtight container.
No-Bake Peanut Butter Coconut Cookies
(8 servings)

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