Week 4 Keto Recipes for Breakfast, Lunch, Snacks & Dinner

WEEK 4 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
spinach, mushroom
& green onion
scramble
chicken & hard-boiled
egg bento
smoked salmon
pinwheels
baked tilapia with
creamed spinach
peanut butter
fat bombs
crustless asparagus
& mozzarella quiche
gouda, walnut,
avocado bento
chili-lime roasted
almonds
halibut with snap
pea salad
mason jar
chocolate ice
cream
ham & rosemary
frittata
smoked salmon bento
creamy crab dip
with celery
buffalo chicken
thighs
strawberry
granita with
coconut cream
sausage &
mozzarella breakfast
pinwheels
mixed green salad
with sunflower crunch
chili-lime roasted
pistachios
keto pork chops with
creamy mushroom
sauce
bacon & egg
breakfast bombs
tuna stuffed avocados
sausage &
mushroom pizza
bowls
baked eggs in
tomato sauce
ham & gorgonzola
bento
warm spinach salad
with scallops &
orange
savory ricotta
porridge
garden vegetable
salad
smoky sheet
pan kielbasa &
vegetables

CALORIES FAT PROTEIN CARBOHYDRATES
258.65 16.12g 14.16g 15.73g
Ingredients
Preparation
1 green onion, thinly sliced
1/2 cup white mushrooms, sliced
1/2 cup spinach
1/2 Tbsp. olive oil
2 eggs
1/4 tsp. red pepper flakes
1/4 cup strawberries
1. Heat the olive oil in a skillet over medium-high heat. Once hot, add the mushrooms
and cook them alone for 1 minute until they start to color. Stir the mushrooms, then
add the green onion, cooking for 1 more minute.
2. While the veggies are cooking, whisk the egg in a small bowl add salt and pepper
to taste. Then, pour it over the vegetables and let it cook for 1-2 minutes to set.
4. Add the spinach and red pepper flakes once the egg sets and stir them around
until the spinach wilts.
5. Enjoy with strawberries on the side!
Spinach, Mushroom & Green Onion Scramble
(1 serving)

239.91 15.56g 19.35g 5.97g
Ingredients
Preparation
1/2 Tbsp. olive oil
8 oz. asparagus, cut into 2” pieces
2 cups spinach
6 eggs
1 Tbsp. garlic, minced
1 cup shredded mozzarella
1/2 cup shredded parmesan
1. Preheat the oven to 375 degrees
and prepare a 9-inch baking tin with
nonstick spray.
2. Heat the olive oil in a skillet over medium heat. Add the asparagus to the skillet and
season to taste with salt & pepper. Cook until tender and set aside.
3. Wilt the spinach in the empty skillet for 2 minutes then put it in the prepared
baking pan.
4. Whisk the eggs and garlic together. Add half of the shredded mozzarella. Pour the
mixture over the spianch and top with the asparagus and the rest of the cheese.
5. Bake the quiche for 20-30 minutes, until the eggs are fully set.
Crustless Asparagus & Mozzarella Quiche
(4 servings)

356.84 28.87g 20.25g 3.1g
Ingredients
Preparation
1/2 Tbsp. olive oil
6 eggs
1/2 cup half and half
1/3 cup cream cheese
1/2 Tbsp. rosemary, chopped
8 oz. ham
1. Preheat the oven to 375 degrees and
prepare a 9-inch baking cake tin with
nonstick spray. Warm the cream cheese by placing it in the warming oven for 4-5
minutes until soft.
2. Whisk the eggs and half and half together. Add the cream cheese and whisk until
smooth. Stir in chopped rosemary.
3. Dice the ham and spread it along the bottom of the baking tin, pouring the egg
mixture on top. Bake for 30 minutes or until the eggs are fully set.
4. Allow it to cool for 10 minutes once cooked.
Ham & Rosemary Frittata
(4 servings)

513.74 45.75g 16.97g 9.24g
Ingredients
Preparation
1 hard-boiled egg
1/2 green onion, finely chopped
2 slices bacon, chopped
1. Mash together the hard boiled egg and cream
cheese and green onion. Season with salt and
pepper as desired.
2. Roll the mixture into bite-size balls and place
on a plate. Freeze for 10 minutes.
3. While they freeze, cook the bacon strips on a
non-stick skillet over medium heat until crispy,
which should take about 6 minutes. Drain the
bacon crumble in a paper towel.
4. Take the balls out of the freezer and roll them in the crumbled pieces of bacon.
Enjoy right away or store in the fridge for up to 4 days.
Bacon & Egg Breakfast Bombs
(1 serving)

378.99 28.47g 19.91g 11.83g
Ingredients
Preparation
1/2 oz. yellow onion, diced
1 Tbsp. olive oil
1 1/2 tsp. garlic, minced
1/2 tsp. italian seasoning
1/4 cup canned diced tomatoes
1 cup spinach
2 eggs
1/4 cup ricotta cheese
1. Preheat the oven to 350 degrees.
2. Heat olive oil in a non-stick skillet over medium heat. Add the onion, garlic, and Italian
seasoning once warmed. Cook for 4 minutes until the onions are translucent. Add in the
diced tomatoes, spinach and red pepper flakes. Cook for about 2 minutes, or until spinach
wilts.
3. Pour the mixture into a baking dish and make a well for the egg with a spoon. Crack the
egg in and add a dollop of ricotta over it.
4. Bake in the oven until the egg whites are set and the yolks are still a little runny, as much
as desired, about 10-12 minutes.
Baked Eggs in Tomato Sauce
(1 serving)

219.32 15.09g 15.49g 6.26g
Ingredients
Preparation
1 cup ricotta cheese
1 cup shredded mozzarella
1 Tbsp. garlic, minced
2 tsp. thyme
3 Tbsp. unsalted butter
2 cups white mushrooms, sliced
1. Mix together the ricotta cheese and
shredded mozzarella, 2 teaspoons
of the minced garlic, 1 teaspoon of
thyme, and salt & pepper to taste.
Spread this mixture out on a baking sheet and bake it for 20 minutes until the top
becomes golden,
2. While the cheese mixture is cooking, melt the butter on the stovetop in a nonstick
skillet over medium heat. Add the last of the garlic and cook it for 1 minute, then
add in the mushrooms and salt to taste. Cook these for 5 minutes until they become
golden brown. Top with the rest of the thyme and remove the skillet from heat.
3. Divide the ricotta cheese mixture “porridge” into bowls and add the mushrooms on
top.
Savory Ricotta Porridge
(4 servings)

414.77 33.43g 21g 11.03g
Ingredients
Preparation
1 1/2 cup shredded mozzarella
1 egg
3/4 cup almond flour
2 Tbsp. coconut flour
1/2 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. onion powder
1/2 tsp. garlic powder
8 oz. italian turkey sausage
THE NIGHT BEFORE
1. In a microwave safe bowl, combine 1 cup of the
mozzarella cheese and 1/4 cup of the cream cheese.
Microwave for for 1 minute to soften them. Stir in the egg
and mix until smooth. Add in the almond flour, coconut
flour, garlic powder, and onion powder, baking soda and
baking powder. Combine by stirring or kneading the
dough. Set aside.
2. Place a skillet over medium heat and cook the turkey sausages until browned, breaking up with
a wooden spoon. Once browned, add in the remaining cream cheese and stir it together with the
sausage crumbles until melted. Allow it to cool completely.
3. Roll out plastic wrap on the countertop and evenly roll the cheese dough to 1/4-inch thickness.
Spread the sausage mixture evenly over the dough as well as the rest of the shredded mozzarella.
Roll up the dough over the meat from one side into a spiral shape then cover the roll in plastic
wrap and refrigerate overnight.
MORNING OF
1. Preheat the oven to 400 degrees and line a baking tray with parchment paper. Remove the
dough from the fridge and slice the roll into 1-inch slices, placing them on the tray as you go.
Cook for 10-15 minutes, until golden brown. Enjoy 3-4 pinwheels per serving!
Sausage & Mozzarella Breakfast Pinwheels
(6 servings)

484.48 41.52g 19.31g 13.88g
Ingredients
Preparation
2 oz. gouda cheese
1/2 cup jicama
2 Tbsp. walnuts
1/2 avocado
1. Plate everything as desired and
enjoy!
Gouda, Walnut & Avocado Bento
(1 serving)

416.94 30.74g 27g 7.2g
Ingredients
Preparation
2 Tbsp. mayonnaise
1/4 oz. harissa sauce
3 oz. chicken breast, cooked
1 hard-boiled egg
1/2 cucumber
1. Whisk the mayonnaise and harissa sauce
together in a small bowl.
2. Plate everything around the sauce and
enjoy!
Chicken & Hard-boiled Egg Bento
(1 serving)

669.07 57.36g 28.91g 10.68g
Ingredients
Preparation
1/2 avocado, sliced
1 hard-boiled egg, quartered
1/4 cup cherry tomatoes, halved
1/2 Tbsp. olive oil
4 oz. smoked salmon
4 Tbsp. tzatziki
1. Toss the avocado and tomatoes with the olive
oil and salt & pepper as desired. Roll the smoke
salmon into cylinders.
2. Enjoy everything with the tzatziki sauce on the
side!
Smoked Salmon Bento
(1 serving)

382.66 30.15g 14.04g 17.93g
Ingredients
Preparation
1 cup lettuce, shredded
1 cup cabbage, shredded
1/2 orange, chopped
1/2 Tbsp. apple cider vinegar
1/2 Tbsp. olive oil
3 Tbsp. sunflower seeds
1/4 cup goat cheese
1. In a large salad bowl, combine
the shredded cabbage, lettuce and
oranges.
2. Whisk the apple cider vinegar and olive oil together. Add it to the salad and toss to
evenly coat.
3. Add the goat cheese crumbles and sunflower seeds on top and enjoy!
Mixed Green Salad with Sunflower Crunch
(1 serving)

433.42 25.29g 32.35g 25.84g
Ingredients
Preparation
3 oz. canned tuna
1/4 cup cilantro, finely chopped
1/2 shallot, minced
1 Tbsp. capers
1/4 cup greek yogurt
1 tsp. hot sauce
1/2 lemon
1 avocado
1. Drain the tuna from the can and place it into
a large bowl. Mix the tuna, cilantro, shallots,
capers, greek yogurt, hot sauce, and half of the
recommended lemon juice together.
2. Halve the avocados and remove the pit. Spoon
the tuna mixture into the avocado halves. Sprinkle
on the rest of the lemon juice and salt to taste. Any
tuna salad that does not fit into the avocado can be eaten on the side.
Tuna Stuffed Avocados
(1 serving)

552.56 43.02g 26.27g 22.13g
Ingredients
Preparation
1 head endive
1/4 bleu cheese crumbles
3 Tbsp. pecans
2 oz. ham, shredded
1. Pull apart the endive leaves from each other and
spoon in the cheese, topping with the nuts and
shredded ham.
Ham & Gorgonzola Bento
(1 serving)

477.55 40.75g 13.59g 18.75g
Ingredients
Preparation
1/2 cup white mushrooms, sliced
1/2 cup beets, cooked, diced
1 1/2 cup shredded lettuce
1/4 cup shredded carrots
2 Tbsp. sunflower seeds
1/2 cup shredded cheddar
1 1/2 Tbsp. olive oil
1/2 Tbsp. red wine vinegar
1. Place the shredded carrots and lettuce
in a large salad bowl. Top the lettuce and carrots with the mushrooms and beets
once ready.
2. Add the shredded cheddar and sunflower seeds. Drizzle with olive oil and vinegar.
Garden Vegetable Salad
(1 serving)

462.48 29.82g 42.93g 7.57g
Ingredients
Preparation
6 oz. tilapia
1 Tbsp. leeks, sliced
1 Tbsp. butter
2 cups spinach
1/2 tsp. oregano
1/2 tsp. parsley
1/2 cup feta cheese crumbles
2. Season the tilapia with salt and pepper to taste. Trim the dark green leaves and
roots off of the leek and cut them in half lengthwise. Wash the leeks well. Once
washed, cut them into thin slices.
2. Melt the butter in a skillet over medium-high heat and cook the leek slices for 4
minutes to soften them. Add the spinach and cook until wilted. Add in the half & half,
oregano, and parsley. Lower the heat to medium-low and let the mixture simmer for
5 minutes.
3. Add half of the spinach mixture to a prepared baking pan. Lay the tilapia filets on
top, then add on the rest of the spinach mixture. Sprinkle the feta cheese crumbles
over the whole dish.
4. Cook the tilapia for 20 minutes and enjoy!
Baked Tilapia with Creamed Spinach
(1 serving)

504.06 35.54g 35.02g 13.34g
Ingredients
Preparation
1/2 onion, thinly sliced
1 cup snap peas
1/4 tsp. ginger, minced
1/4 lime
2 Tbsp. olive oil
2 tsp. sesame seeds
6 oz. halibut
1. Boil a small pot of water. Add the
snap peas to the boiling water and
cook them for 2 minutes. Drain the water and rinse the peas with cold water to stop
the cooking process. Set aside.
2. Whisk together 1 tablespoon of olive oil, minced ginger, 1 tsp of lime juice, sesame
seeds, and salt & pepper to taste. Add the sliced onion, and cooked snap peas and
toss to coat.
3. Heat the last tablespoon of olive oil in a skillet on medium-high heat. Season the
halibut filet with salt and pepper. Place it in the warm oil and cook the halibut for 3-5
minutes per side.
4. Serve the halibut with the dressed vegetables and extra lime juice if desired.
Halibut with Snap Pea Salad
(1 serving)

1304.78 127.68g 26.6g 14.97g
Ingredients
Preparation
2 chicken thighs
1/2 tsp. baking powder
2 1/2 Tbsp. butter, melted
4 Tbsp. hot sauce
3 cups spinach
1/4 cup pecans
1/4 cup bleu cheese crumbles
2 Tbsp. olive oil
1 Tbsp. balsamic vinegar
2. Pat the chicken thighs dry and place them in a large plastic bag with the baking
powder and salt & pepper to taste. Shake the bag to coat it thoroughly. Place the
chicken on a baking rack inside of baking pan and cook for 30 minutes. After 30
minutes increase the temperature to 425 degrees and bake for another 15-20
minutes until crispy and browned.
3. While the chicken is baking, make the buffalo sauce by mixing the melted butter
and hot sauce together in a small bowl.
4. In another bowl, combine the blue cheese, spinach, and pecans. Toss them to mix
well, then drizzle on the olive oil and balsamic vinegar to make the salad.
5. Brush the sauce on the wings once they are done cooking. Plate with the side salad
and enjoy!
Buffalo Chicken Thighs
(2 servings)

561.12 36.21g 49.08g 9.58g
Ingredients
Preparation
12 oz. pork chops
2 portobello mushrooms, thinly sliced
1 Tbsp. olive oil
1 tsp. garlic, minced
1/2 tsp. oregano
3 cups spinach
1. Pat the pork chops dry with a paper towel and season with salt & pepper.
2. Heat the olive oil in a skillet over medium heat. Once warm, add in the pork chops
and cook for 4-5 minutes until browned. Once browned, flip to the other side and
cook for another 5-6 minutes to cook through and brown both sides completely. Set
aside.
3. Add the mushrooms to the empty skillet and cook them for about 5 minutes until
they are soft. Add in the minced garlic cook for another minute.
4. Add parmesan, half & half, oregano, red pepper flakes, and salt & pepper to the
skillet and allow it to thicken with the mushrooms. This should take about 3 minutes.
Add the spinach to the skillet and cook until wilted. Add the pork chops back to the
skillet to warm. Flip to cover in the sauce then transfer all the contents to a plate and
enjoy!
Keto Pork Chops with Creamy Mushroom Sauce
(2 servings)

529.73 39.53g 29.76g 16.04g
Ingredients
Preparation
2 cups white mushrooms, sliced
3 cups spinach
1 cup pizza sauce
1/4 cup shredded mozzarella
8 oz. pork sausage
1. Preheat the oven broiler to high and line a wire
rack directly under it.
2. Warm a dry skillet over medium-high heat and
add in the mushrooms. Cook for 5 minutes. While
they are cooking, get the sausage and roll it into
1/2-inch meatballs. Add them to the pan and cook for for 6-8 minutes or until cooked
through. Lastly, wilt the spinach in the pan after the sausage is cooked.
3. Take 1/2 cup of the pasta sauce and place it in an oven safe baking dish then add 2
tablespoons of the shredded mozzarella cheese on top. Add the sausage and spinach
mixture, then add the last 1/2 cup of the tomato sauce and the rest of the cheese.
4. Place the bowl under the broiler for 4-5 minutes until the sauce is bubbling and
browned, then spoon into bowls and enjoy!
Sausage & Mushroom Pizza Bowls
(2 servings)

367.56 24.94g 20.04g 18.52g
Ingredients
Preparation
1/4 shallot, minced
1/2 orange, zested and chopped
1/2 Tbsp. sherry vinegar
1/4 tsp.
1 tsp. dijon mustard
1 Tbsp. olive oil
4 oz. scallops
1 1/2 cups spinach
2 Tbsp. sliced almonds
1. Whisk together the sherry vinegar, garlic, mustard,
half of the shallot, the orange zest, and 2 tsp of olive
oil, along with salt to taste.
2. Dry the scallops on paper towels and season with
salt and pepper to taste. Heat a skillet over high heat
and add in the last teaspoon of olive oil. Add the
scallops. Sear for 3 minutes on one side, reduce the heat to medium, flip over, and sear for
another 2-3 minutes on the other side. You will know they are done when they turn opaque.
Transfer them to a side plate and cover.
4. Warm the vinaigrette in the skillet. Add in the spinach, the remaining part of the shallot,
orange meat, and sliced almonds. Then, transfer to a new plate and put the scallops on top.
Warm Spinach Salad with Scallops
(1 serving)

709.25 65.82g 18.68g 13.59g
Ingredients
Preparation
1 cup broccoli
5 oz. keilbasa
1/4 cup cherry tomatoes
1 1/2 Tbsp. olive oil
1/4 tsp. paprika
1/4 tsp. dried oregano
1. Preheat the oven to 400 degrees and line a sheet
pan with foil.
2. Cut the kielbasa into 1/2-inch rounds, chop up the
broccoli into florets, then place them both in a bowl
with the cherry tomatoes. Season the vegetables
with olive oil, smoked paprika, and the oregano,
as well as salt & pepper to taste. Toss to coat then
spread evenly on the baking tray.
3. Bake the vegetables for 20 minutes or until the vegetables become tender then
enjoy!
Smoky Sheetpan Kielbasa & Vegetables
(1 serving)

297.66 22.62g 15.09g 10g
Ingredients
Preparation
1/2 cucumber, cut into matchsticks
1/2 oz. red onion, thinly sliced
2 oz. smoked salmon
3/4 tsp. capers
1. To make the pinwheels, lay plastic wrap on a flat
surface and lay the smoked salmon on top. Spread
on the cream cheese and sprinkle the capers on
top of it.
2. In the center of the cream cheese, lay out the red
onion and cucumber matchsticks. Tightly roll the
salmon into pinwheels, using the plastic wrap to
help keep the contents inside the salmon.
3. Put the pinwheels in the freezer for 5 minutes,
then cut into 1-inch thick pieces and enjoy!
Smoked Salmon Pinwheels
(1 serving)

387.91 31.96g 12.75g 19.3g
Ingredients
Preparation
1 lime
1 Tbsp. olive oil
2 tsp. paprika
1 tsp. cayenne
1/2 tsp. salt
2 cups pistachios
1. Preheat the oven to 250 degrees and juice
the lime.
2. In a medium sized bowl, whisk together
the lime juice, olive oil, paprika, cayenne,
and salt to taste. Add in the pistachio nuts
and stir them around to coat them in the seasoning.
3. Spread the pistachios evenly on a baking tray and place the tray in the center rack
of the oven. Roast them for 30 minutes, or until the nuts have dried. Allow them to
cool for 5 minutes before eating.
Chili-Lime Roasted Pistachios
(4 servings)

193.53 16.45g 7.05g 8.15g
Ingredients
Preparation
1 cup almonds
1/2 lime
1/2 tsp. chili powder
1/4 tsp. salt
2. In a bowl, toss the almonds with the lime juice,
chili powder, and salt, making sure they are evenly
coated. Spread them out on a baking tray and
roast for 10-15 minutes.
3. Cool and enjoy!
Chili-lime Roasted Almonds
(4 servings)

209.71 14.03g 16.62g 4.13g
Ingredients
Preparation
1/2 red bell pepper, finely diced
1 lb. lumb crabmeat
1 cup cream cheese
1 Tbsp. horseradish
2 tsp. cajun seasoning
6 stalks celery
1. Preheat the oven to 350 degrees and
grease a baking dish.
2. In a bowl, combine the crab meat, cream
cheese, horseradish, red pepper and cajun
seasoning. Season this mixture with salt &
pepper to taste, then transfer to the baking dish and cook it for 30 minutes.
3. Cut the celery stalks into pieces and plate it with the warm crab dip.
Creamy Crab Dip with Celery
(6 servings)

190.19 18.56g 4.13g 6.59g
Ingredients
Preparation
2 Tbsp. coconut oil
2 Tbsp. butter
4 Tbsp. peanut butter
4 drops liquid stevia
1. Place the coconut oil, butter, and peanut butter
into a microwave-safe bowl and microwave them
together in 20 second increments until they are
smooth and combined. Between each increment,
remove the bowl and stir the contents. Once
smooth and combined, stir in the stevia.
2. Pour the contents evenly into an ice-cube tray
(there should be either 8 small fat bombs or 4
large ones), and freeze them for 30 minutes.
3. Store the leftovers in a freezer bag in the freezer
Peanut Butter Fat Bombs
(4 servings)

204.68 20.99g 2.44g 12.43g
Ingredients
Preparation
1 tsp. vanilla extract
1 Tbsp. cocoa powder
2 Tbsp. erythitol
1 cup coconut cream
1. Combine all of the ingredients into a mason
jar, close the lid, and shake vigorously to
combine everything evenly.
2. Place it in the freezer for 2-3 hours. Scoop out
of the jar and enjoy!
Mason Jar Chocolate Ice Cream
(4 servings)

103.23 7.02g 1.8g 8.63g
Ingredients
Preparation
2 cups strawberries
1 lemon
2 tsp. vanilla extract
1 can full fat coconut milk (12.9oz)
DO AHEAD:
1. Combine the strawberries, 2 tbsp of the lemon
juice, and 1 tsp of vanilla in a blender then blend
until smooth. Transfer the contents to a baking dish
or shallow container and freeze it for 2 hours to
solidify it.
2. During this time, place the full-fat coconut milk
can into the refrigerator.
WHEN READY TO EAT:
1. Once the granita is frozen open the coconut milk can and scoop the thickened
cream on the top of it into a bowl. Stir in the last tsp of vanilla. Whisk the cream and
vanilla vigorously to thicken it.
2. Flake the strawberry granita off of the baking tray with a fork and divide it into 4
bowls. Top it with the thick coconut milk mixture.
Strawberry Granita with Coconut Cream
4 servings)

Week 4 Keto Recipes for Breakfast, Lunch, Snacks & Dinner

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Week 4 Keto Recipes for Breakfast, Lunch, Snacks & Dinner