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WEEK 7 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
asparagus frittata
grilled beef tenderloin
with tuscan kale
herb & goat
cheese stuffed
mushrooms
garlic dijon shrimp
& salmon
black & white fat
bombs
egg cups spicy tuna salad
bacon & egg
baked avocados
zucchini lasagna
chocolate
peanut butter
cheesecake bites
keto breakfast
sandwich
kielbasa, pepper,
onion & potato hash
keto fruit
smoothie
turkey bowls with
mushrooms &
cabbage rice
brownie batter fat
bombs
ham, egg & spinach
roll ups
strawberry
cheesecake salad
grilled ribeye
steaks
coconut
snickerdoodle
cookies
chorizo omelette
steak salad with
avocado dressing
brussels sprout
casserole
zucchini skillet strata lobster roll salad
shredded chicken
chili
everything bagel
breakfast casserole
monster wedge salad pork fried rice
CALORIES FAT PROTEIN CARBOHYDRATES
563.29 42.89g 36.54g 8.7g
Ingredients
Preparation
2 Tbs. grated parmesan
4 eggs, beaten
1/2 oz. olive oil
6 oz. asparagus, cut into 2” pieces
1/4 cup shredded cheddar
1. Preheat oven to 450 degrees. Heat olive oil in an oven safe skillet over medium heat.
Add the asparagus and saute until they just start to soften.
2. Pour the eggs over the asparagus, sprinkle the shredded cheddar over the top and
let cook until the edges are set but the center is still liquid.
3. Sprinkle the parmesan cheese over the top and bake until the eggs are fully set,
about 7 minutes.
Asparagus Frittata
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
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)
CALORIES FAT PROTEIN CARBOHYDRATES
687.89 60.96g 28.88g 5.93g
Ingredients
Preparation
1 egg
1 Tbsp. cream cheese
1 oz. cheddar cheese
1/4 avocado
1/2 tsp. sriracha
2 sausage patties
1. Cook the sausages according the directions on the package. Set aside.
2. Melt the cream cheese and cheddar together in a microwave safe bowl. Once
melted, mix in the sriracha and stir to fully combine.
3. In a small mixing bowl, whisk together the egg with salt & pepper to taste. Add
the egg to an oiled skillet over medium heat. Cook without stirring until the egg is
fully set. Once cooked fill the omelet with the cheese mixture and fold in half. Place it
between the 2 sausage patties and enjoy!
Keto Breakfast Sandwich
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
435.37 34.66g 28.17g 2.87g
Ingredients
Preparation
1 Tbsp. olive oil
1 cup spinach
2 eggs
1/4 cup shredded cheddar
2 oz. ham lunchmeat
1. Wilt the spinach by placing it in a skillet over medium-high heat with the olive oil.
2. While the spinach is wilting, whisk together the eggs with salt & pepper to taste
then add them to the skillet with the spinach. When the eggs are almost set, add in
the shredded cheddar cheese. Once cooked through, remove from heat.
3. Place the slices of ham on a plate to the side and scoop the mixture equally into
each one, rolling them up like wraps. Once ready, place the rollups back in the pan for
30 seconds to crisp a little bit.
Ham, Egg & Spinach Roll Ups
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
772.93 66.80g 36.15g 8.1g
Ingredients
Preparation
2 eggs
1/4 cup spinach
2 Tbsp. heavy cream
2 Tbsp. white onion, diced
2 oz. chorizo, cooked
1/4 cup shredded cheddar
1 Tbsp. sour cream
1/2 oz. avocado, diced
1 slice baco, cooked & crumbled
1. In a medium bowl, beat the eggs until fluffy. Add the spinach, heavy cream and
white onion.
2. Place a skillet used to cooke the chorizo over low-medium heat and pour in the egg
mixture. Cook until the bottom is firm and bubbles form on the top. Flip the omelette
and allow the other side to fully cook.
3. Place the omelette on a plate. Add the chooked chorizo and shredded cheddar to
the middle and roll into an omelette shape. Top with sour cream, bacon crumbles &
diced avocado.
Chorizo Omellete
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
214.49 13.9g 12.14g 10.63g
Ingredients
Preparation
1 yellow onion, diced
3 green onions, sliced
1/2 zucchini, diced
2 cups swiss chard, chopped
6 eggs
1 cup half and half
2 oz. shredded cheddar
6 oz. turkey bacon, diced
1. Preheat the oven to 425 degrees and prepare a baking dish with non-stick spray.
2. In a skillet over medium heat, cook the bacon, until crisp. Set aside.
3. Add the onion to the pan that bacon was cooked in and saute for 5 minutes until
tender. Add the zucchini and cook for another 3 minutes. Remove from heat.
4. Mix the eggs, green onion and half and half together until evenly combined. Add
the cheese and mix.
5. Add the zucchini, onions, swiss chard and bacon to the egg mixture. Pour into the
prepared pan. Bake for 15 minutes until the eggs are fully set.
Zucchini Skillet Strata
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
210.97 16.51g 10.93g 4.68g
Ingredients
Preparation
8 oz. cream cheese, cubed
8 eggs
2 1/2 cups milk
2 Tbsp. chives, chopped
2 oz. bacon, cooked & crumbled
6 oz. everything bagel, small diced
1/4 tsp. pepper
1 tsp. ground mustard
1/2 tsp. salt
3 oz. shredded cheddar
1. Prepare a 9”x13” casserole dish with non-stick spray.
2. Scatter the bagel pieces & bacon over the bottom of the dish. Sprinkle with 1/2 cup
of cheese.
3. Combine the eggs, milk, mustard, salt and pepper in a bowl and whisk until
smooth. Pour over the bagels and lightly press down so the bagels absorb some of
the egg.
4. Arrange the cubed cream cheese over the top of the casserole. Sprinkle on the
chopped chives and the remaining cheddar cheese. Cover with plastic wrap and
refrigerate for at least two hours.
5. Preheat oven to 350 degrees. Tent the casserole with foil and bake, covered, for 40
minutes. Uncover and bake until golden at the edges and set in the center. Let stand
for 5-10 minutes before serving.
Everything Bagel Breakfast Casserole
(10 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
805.65 67.12g 41.25g 12.2g
Ingredients
Preparation
1 cup thyme sprigs
1/4 oz. shallot confit
5 Tbsp. olive oil
6 garlic cloves, thinly sliced
2 lbs. tuscan kale
3 1/2 lbs. beef trimmed beef tenderloin
1 cup water
1 Tbsp. salt
1. Toss the beef tenderloin with the thyme spring and 3 tablespoons of olive oil.
Cover and refrigerate overnight to marinate. Allow tenderloin to stand at room
temperature for one hour before cooking.
2. Remove any thyme sprigs from the tenderloin and season with salt. Grill the
tenderloin to your preference. Allow to rest for 10 minutes before slicing.
3. While the tenderloin is resting, heat the remaining 2 tablespoons of olive oil
in a deep skillet over medium heat. Add the garlic and saute until golden. Add
the kale and water and cook over moderate heat, stirring, until the kale is tender.
Season with salt and pepper.
4. Serve the tenderloin with the kale and shallot confit.
Grilled Beef Tenderloin with Tuscan Kale
(8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
448.62 35.21g 25.53g 12.16g
Ingredients
Preparation
2 Tbsp. mayonnaise
1 1/2 tsp. sriracha
1 tsp. lime juice
3 oz. canned tuna
1/2 avocado, diced
1 cup arugula
1 Tbsp. cilantro, chopped
1. In a small mixing bowl combine the mayonnaise, sriracha, lime juice and tuna.
Stir until the tuna is well coated.
2. When ready to eat, top the arugula with the tuna salad, avocado, cilantro, and
salt & pepper.
Spicy Tuna Salad
(1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES
676.08 55.64g 32.01g 11.39g
Ingredients
Preparation
1 lb. potatoes, medium diced
14 oz. turkey kielbasa, sliced into 1/4” rounds
1 green bell pepper, diced
1 orange bell pepper, diced
2 oz. olive oil
1 onion, diced
2 tsp. salt
2 tsp. pepper
1. In a heavy bottomed skillet, heat 2 tablespoons of olive oil over medium-high heat.
Add the potatoes and season with salt and pepper. Fry until golden brown and
cooked through, about 8-10 minutes, stirring to ensure even browning.
2. In a separate skillet, brown the sliced kielbasa for about 5 minutes in 1 tablespoon
of olive oil ove medium-high heat. Remove the kielbasa from the skillet.
3. Add the peppers and onion to the skillet and season with salt and pepper. Cook for
5 minutes until tender, stirring occaisionally. Add the cooked potatoes and kielbasa to
the skillet with the onions and peppers. Toss everything together and enjoy!
Kielbasa, Pepper, Onion & Potato Hash
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
407.5 37.54g 7.66g 27.15g
Ingredients
Preparation
8 oz. cream cheese
1/2 oz. freeze dried strawberries
2 Tbsp. stevia
8 oz. strawberries, diced
1/4 cup almond flour
1/2 cup heavy cream
1. Place the cream cheese and half of the heavy
cream into a stand mixer bowl with the paddle
attachment. Mix on low until smooth. Add the
rest of the cream and repeat this process.
2. Blend the freeze dried strawberries in a blender until a powder forms. Add the
powder into the cream mixture along with the stevia and mix until combined.
3. Stir the fresh strawberries and almond flour into the mixture by hand. Refrigerate
until ready to eat!
Strawberry Cheesecake Salad
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
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. white wine 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)
CALORIES FAT PROTEIN CARBOHYDRATES
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)
CALORIES FAT PROTEIN CARBOHYDRATES
308.62 18.87g 16.65g 20.99g
Ingredients
Preparation
1/4 cup plain greek yogurt
3 Tbsp. sour cream
1 Tbsp. mayonnaise
3 Tbsp. milk
1/4 cup bleu cheese crumbles
1 tsp. worcestershire sauce
2 tsp. white balsamic vinegar
1 head iceberg lettuce
2 slices bacon, cooked & crumbled
4 hard-boiled eggs
10 grape tomatoes, halved
1 Tbsp. chives, chopped
1. Mix the greek yogurt, sour cream, mayonnaise, milk, worcestershire sauce, white
balsamic and 1/4 cup of the bleu cheese crumbles togher in a bowl to make the
dressing.
2. To make the salads, place the iceberg lettuce leaves on plates and top with bacon
crumbles, one boiled egg per serving, tomatoes, extra blue cheese, and chives to
garnish.
Monster Wedge Salad
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
662.07 48.6g 45.7g 9.95g
Ingredients
Preparation
1/2 stick butter, melted
1 Tbsp. fresh dill, chopped
4 Tbsp. olive oil
3 tsp. garlic, minced
4 salmon fillets
1/2 lb. shrimp, peeled & deveined, tails on
2 tsp. italian seasoning
2 Tbsp. honey
3 Tbsp. dijon mustard
2 tsp. salt
2 tsp. pepper
1. Prepare 4 12”x12” pieces of foil and set aside. Drizzle salmon with olive oil, then
season with salt and pepper. Sprinkle half of the italian seasoning over the fillets.
Repeat this process with the shrimp.
2. Stir together butter, dill, garlic, honey, and dijon mustard together until well
combined. Assemble the foil packs by placing the salmon in the middle, topped with
3-4 shrimp. Reserve half of the sauce for later. Drizzle the remaining half over the
four foil packs. Fold the foil over the shrimp and salmon and pinch the edges to seal
tightly.
3. Grill foil packs over medium-high heat salmon side down for 10 minutes, then flip
and cook another 5 minutes until shrimp is opaque and salmon is cooked through.
4. Drizzle each serving with the remaining sauce.
Garlic Dijon Shrimp & Salmon
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
610.41 42.15g 43.32g 15.21g
Ingredients
Preparation
1 large container ricotta cheese (14.6 oz)
1/2 cup parmesan cheese
1 lb. grated mozzarella
8 eggs
2 Tbsp. italian seasoning
3-4 medium zucchini, thinly sliced
1 1/2 lbs. ground beef
48 oz. pasta sauce
1. Place the thinly sliced zucchini onto a well-oiled baking sheet and bake at 400
degrees until just starting to brown.
2. While the zucchini is cooking, brown the ground beef in a large skillet over
medium heat. Add the pasta sauce, italian seasoning and simmer on low heat until
you’re ready to assemble the lasagna.
3. Mix the ricotta cheese, eggs, parmesan and half the grated mozzarella together
until well combined. Add any desired herbs and spices. Set aside.
4. In a 9”x13” glass baking dish, layer the meat/sauce on the bottom, followed by
zucchini slices, then ricotta mixture until all the ingredients are used. Make sure the
top layer is a meat/sauce layer.
5. Place in the oven at 350 degrees for 45 minutes or until the egg/ricotta mixture is
set. With 15 minutes left to cook, sprinkle the remaining mozzarella cheese over the
top and finish baking.
Zucchini Lasagna
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
457.4 13.74g 47.04g 45.27g
Ingredients
Preparation
1 apple, peeled, cored and diced
1 tsp. ground ginger
2 tsp. dried oregano
1 lb. ground turkey
2 cups mushrooms, diced
2 zucchini, diced
5 cloves garlic, minced
1 head green cabbage, grated
4 cups baby spinach
2 Tbsp. avocado oil
1 yellow onion, diced
1 tsp. salt
Prepare the Turkey:
1. Heat the oil in a large skillet over medium-high and add the onion and apple. Cook, stirring
occasionally, until onion begins to turn translucent, about 5 minutes. Add the mushrooms and
continue cooking another 3 minutes.
2. Move the vegetables to one side of the skillet and add the ground turkey in the open space.
Allow it to brown 1-2 minutes on one side, then flip and brown for 1-2 minutes on the other side.
Stir the ground turkey in with the vegetables.
3. Add the remaining ingredients and stir to incorporate. Cover and cook 5 minutes, or until the
turkey is cooked through and the zucchini has softened. Taste mixture for flavor and add sea salt
to taste. Serve with cabbage rice.
Prepare the Cabbage Rice:
1. Chop the cabbage into quarters (or smaller if the head is very large) and place in a food
processor. Pulse until rice-sized shapes form.
2. Heat the avocado oil in a large skillet or wok over medium-high. Add the cabbage rice and
cover. Cook, stirring frequently, until cabbage has begun to soften and turn golden-brown, about
8 minutes.
Turkey Bowl with Mushrooms & Cabbage Rice
(3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
552.25 45.86g 28.22g 6.39g
Ingredients
Preparation
4 lb. ribeye steak
5 Tbsp. coconut aminos
1/3 cup olive oil
1 Tbsp. pepper
1 garlic clove, minced
2 Tbsp. ginger, minced
1/2 oz. butter
1. Combine all of the ingredients except the rib eye
into a small mixing bowl to make the marinade for the steak. Transfer the mixture to
a ziploc bag and add the steaks. Let them marinate in the bag with the sauce for 15
minutes.
2. While the steaks are marinating, heat the stovetop or grill to medium heat and
cook until the steak reaches your desired doneness.
3. Add a slice of butter to the top of the steak if desired and let it melt before enjoying.
Grilled Ribeye
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
163.99 12.04g 7.37g 8.97g
Ingredients
Preparation
2 lb. brussels sprouts
1 Tbsp. olive oil
1 tsp. salt
1/2 tsp. pepper
1/2 cup almond milk
1/2 cup heavy cream
2 Tbsp. unsalted butter
1 cup shredded cheddar
1 oz. cooked bacon crumbles
1. Preheat the oven to 400 degrees and line two 9”x13” pans with parchment paper.
2. Toss the Brussel sprouts with the olive oil and add salt & pepper to taste. Spread
evenly in the pans in a singular layer. Roast each one in the oven for 35-45 minutes,
rotating the pans halfway through so that both sides get evenly crispy and roasted.
3. While the Brussel sprouts are roasting, melt the butter in a microwave safe bowl in
10 second increments. Once melted, mix in the almond milk and heavy cream. Add
in 3/4 cup of the cheese and stir to melt. If the cheese does not fully melt, continue
microwaving in 10 second increments until the cheese mixes smoothly into the
cream mixture.
3. When the Brussel sprouts are done roasting, transfer into an 8x11 inch pan and
pour the cheese sauce over them. Sprinkle the last 1/4 cup of cheese over the top of
the casserole.
4. Bake the casserole for 10-15 minutes, until the cheese on top is golden brown.
Brussels Sprout Casserole
(10 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
296.38 15.35g 28.19g 12.35g
Ingredients
Preparation
1 lb. chicken breast, cooked & shredded
1 Tbsp. butter
2 oz. onion, diced
2 cups chicken broth
10 oz. diced tomatoes
2 oz. tomato paste
1 Tbsp. chili powder
1 Tbsp. cumin
1/2 Tbsp. garlic powder
1 jalapeno, diced
4 oz. cream cheese, cubed
1. Melt the butter in a large pot over medium-high heat. Add the onion and cook until
translucent. Add the shredded chicken, chicken broth, tomato paste, chili powder, cumin ,
garlic powder, and jalapeño to the pot. Stir gently to combine.
2. Bring the pot to a boil, then lower it down to a simmer over medium-low heat. Once it is
simmering, cover the pot and cook for 10 minutes.
3. Add in the cream cheese, and raise the heat to medium-high again while stirring until the
cream cheese is fully melted. Season with salt and pepper to taste.
Shredded Chicken Chili
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
324.28 16.72g 19.55g 25.79g
Ingredients
Preparation
1/2 head cauliflower
2 eggs
2 cloves garlic, minced
4 oz. ground pork
2 small green peppers, diced
2 green onion, sliced
1 Tbsp. coconut aminos
1 tsp. sesame seeds
1 tsp. pickled ginger
1 Tbsp. olive oil
1. Chop the cauliflower into floret sized chunks and place in
a food processor, pulsing until a rice consistency forms. Heat the olive oil in a skillet over
medium heat and add the riced cauliflower. Heat it for 5 minutes or until it cooks through.
Once it is done, remove the pan from heat.
2. Crack the eggs into a new skillet over medium heat, and swirl it around to make a thin
omelette. Once it is cooked through, flip it over and cook it for 1 more minute then take it off
the pan and put it to the side.
3. Add the garlic to the empty skillet. Once it starts to form an aroma, add in the pork. While
the pork is cooking, chop up the omelette into cubes. Add the peppers and green onion to
the pan and cook for another minute.
4. Add the cauliflower rice and egg back to the pan, along with the coconut aminos, and salt
to taste. Stir everything around to make sure everything is evenly coated.
6.Cover the pan and cook the dish over high heat for a few minutes to allow everything to
combine. Top it off with the remaining spring onions, black sesame seeds and pickled ginger.
Pork Fried Rice
(6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
46.76 3.35g 3.44g 1.02g
Ingredients
Preparation
3/4 tsp. thyme, chopped
8 oz. goat cheese
2 tsp. rosemary, chopped
15 large baby bella mushrooms
1 Tbsp. parsley, chopped
1 Tbsp. sage, chopped
1/4 tsp. lavender
1. Preheat the oven to 350 degrees. In a
small mixing bowl, add the goat cheese, herbs and salt. Stir together until all of the
herbs are evenly mixed into the goat cheese.
2. Remove the stems and gills of the mushrooms. Scoop the goat cheese mixture
evenly into each mushroom cap.
3. Bake on a parchment lined baking sheet for 30-40 minutes, until the goat cheese
is golden brown and crisp. For extra crispy goat cheese, you can put the oven on the
broiler setting for a few minutes at the end of baking.
Herb & Goat Cheese Stuffed Mushrooms
(15 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
242.13 20.86g 8.69g 7.25g
Ingredients
Preparation
1 avocado
2 eggs
1 slice bacon, cooked & crumbled
1 Tbsp. chives, chopped
1. Preheat the oven to 425 degrees. Slice the avocado in half and remove the pit.
2. Crack one egg into each avocado and top each one with the bacon crumbles.
Bake the avocado halves for 15 minutes, or until the eggs are cooked to your
liking.
Bacon & Egg Baked Avocados
(2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
281.14 24.65g 3.49g 17.17g
Ingredients
Preparation
8 oz. frozen strawberries
5 oz. frozen raspberries
4 oz. frozen blackberries
2 cup coconut milk
1 cup spinach
1. Add all ingredients to a blender and blend until smooth. Divide into 4
servings and enjoy!
Keto Fruit Smoothie
(4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
274.57 27.01g 4.05g 6.21g
Ingredients
Preparation
1 cup sliced almonds
1/2 cup coconut oil
1 drop liquid stevia
1 tsp. vanilla extract
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)
CALORIES FAT PROTEIN CARBOHYDRATES
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)
CALORIES FAT PROTEIN CARBOHYDRATES
150.69 10.05g 3.82g 19.76g
Ingredients
Preparation
1 cup almond butter
7 oz. unsweetened cocoa powder
2 Tbsp. coconut oil
4 Tbsp. stevia
1. Add all of the ingredients to a food processor and
process until fully combined and a dough forms.
2. Refrigerate the mixture for 1-2 hours until firm enough
to scoop. Using a spoon, scoop into 16 evenly sized bites.
3. Store covered in the refrigerator until ready to eat.
Brownie Batter Fat Bombs
(16 servings)
CALORIES FAT PROTEIN CARBOHYDRATES
182.71 17.67g 2.98g 6.47g
Ingredients
Preparation
2/3 cup almond flour
1/4 cup coconut flour
1/4 cup swerve powdered sugar
1 1/2 tsp. cinnamon
1/2 tsp. cream of tartar
1/2 tsp. salt
1/2 cup coconut oil, melted
1 tsp. vanilla extract
3 Tbsp. shredded coconut, unsweetened
1. Preheat the oven to 350 degrees.
2. Combine both flours, cream of tartar and salt. Pour in the melted coconut oil,
vanilla and stir until a dough forms.
3. Shape dough into a ball, then transfer to a large piece of parchment paper on a flat
surface. Cover with another piece of parchment. Using a rolling pin, roll the dough
out to be 1/3” thickness then transfer it to the fridge for 15 minutes to become firm.
4. After the dough chills, use a cookie cutter to cut 12 equal sized cookies out of the
dough. Place the shredded coconut in a small bowl to the side and roll the edges of
the cookies in it before placing them on the baking sheet.
5. Bake the cookies until they start to turn lightly golden which should take 12-15
minutes.
Coconut Snickerdoodle Cookies
(12 servings)

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mealplan.week7.pdf

  • 1. WEEK 7 RECIPES BREAKFAST LUNCH SNACKS DINNER DESSERTS asparagus frittata grilled beef tenderloin with tuscan kale herb & goat cheese stuffed mushrooms garlic dijon shrimp & salmon black & white fat bombs egg cups spicy tuna salad bacon & egg baked avocados zucchini lasagna chocolate peanut butter cheesecake bites keto breakfast sandwich kielbasa, pepper, onion & potato hash keto fruit smoothie turkey bowls with mushrooms & cabbage rice brownie batter fat bombs ham, egg & spinach roll ups strawberry cheesecake salad grilled ribeye steaks coconut snickerdoodle cookies chorizo omelette steak salad with avocado dressing brussels sprout casserole zucchini skillet strata lobster roll salad shredded chicken chili everything bagel breakfast casserole monster wedge salad pork fried rice
  • 2. CALORIES FAT PROTEIN CARBOHYDRATES 563.29 42.89g 36.54g 8.7g Ingredients Preparation 2 Tbs. grated parmesan 4 eggs, beaten 1/2 oz. olive oil 6 oz. asparagus, cut into 2” pieces 1/4 cup shredded cheddar 1. Preheat oven to 450 degrees. Heat olive oil in an oven safe skillet over medium heat. Add the asparagus and saute until they just start to soften. 2. Pour the eggs over the asparagus, sprinkle the shredded cheddar over the top and let cook until the edges are set but the center is still liquid. 3. Sprinkle the parmesan cheese over the top and bake until the eggs are fully set, about 7 minutes. Asparagus Frittata (2 servings)
  • 3. CALORIES FAT PROTEIN CARBOHYDRATES 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)
  • 4. CALORIES FAT PROTEIN CARBOHYDRATES 687.89 60.96g 28.88g 5.93g Ingredients Preparation 1 egg 1 Tbsp. cream cheese 1 oz. cheddar cheese 1/4 avocado 1/2 tsp. sriracha 2 sausage patties 1. Cook the sausages according the directions on the package. Set aside. 2. Melt the cream cheese and cheddar together in a microwave safe bowl. Once melted, mix in the sriracha and stir to fully combine. 3. In a small mixing bowl, whisk together the egg with salt & pepper to taste. Add the egg to an oiled skillet over medium heat. Cook without stirring until the egg is fully set. Once cooked fill the omelet with the cheese mixture and fold in half. Place it between the 2 sausage patties and enjoy! Keto Breakfast Sandwich (1 serving)
  • 5. CALORIES FAT PROTEIN CARBOHYDRATES 435.37 34.66g 28.17g 2.87g Ingredients Preparation 1 Tbsp. olive oil 1 cup spinach 2 eggs 1/4 cup shredded cheddar 2 oz. ham lunchmeat 1. Wilt the spinach by placing it in a skillet over medium-high heat with the olive oil. 2. While the spinach is wilting, whisk together the eggs with salt & pepper to taste then add them to the skillet with the spinach. When the eggs are almost set, add in the shredded cheddar cheese. Once cooked through, remove from heat. 3. Place the slices of ham on a plate to the side and scoop the mixture equally into each one, rolling them up like wraps. Once ready, place the rollups back in the pan for 30 seconds to crisp a little bit. Ham, Egg & Spinach Roll Ups (1 serving)
  • 6. CALORIES FAT PROTEIN CARBOHYDRATES 772.93 66.80g 36.15g 8.1g Ingredients Preparation 2 eggs 1/4 cup spinach 2 Tbsp. heavy cream 2 Tbsp. white onion, diced 2 oz. chorizo, cooked 1/4 cup shredded cheddar 1 Tbsp. sour cream 1/2 oz. avocado, diced 1 slice baco, cooked & crumbled 1. In a medium bowl, beat the eggs until fluffy. Add the spinach, heavy cream and white onion. 2. Place a skillet used to cooke the chorizo over low-medium heat and pour in the egg mixture. Cook until the bottom is firm and bubbles form on the top. Flip the omelette and allow the other side to fully cook. 3. Place the omelette on a plate. Add the chooked chorizo and shredded cheddar to the middle and roll into an omelette shape. Top with sour cream, bacon crumbles & diced avocado. Chorizo Omellete (1 serving)
  • 7. CALORIES FAT PROTEIN CARBOHYDRATES 214.49 13.9g 12.14g 10.63g Ingredients Preparation 1 yellow onion, diced 3 green onions, sliced 1/2 zucchini, diced 2 cups swiss chard, chopped 6 eggs 1 cup half and half 2 oz. shredded cheddar 6 oz. turkey bacon, diced 1. Preheat the oven to 425 degrees and prepare a baking dish with non-stick spray. 2. In a skillet over medium heat, cook the bacon, until crisp. Set aside. 3. Add the onion to the pan that bacon was cooked in and saute for 5 minutes until tender. Add the zucchini and cook for another 3 minutes. Remove from heat. 4. Mix the eggs, green onion and half and half together until evenly combined. Add the cheese and mix. 5. Add the zucchini, onions, swiss chard and bacon to the egg mixture. Pour into the prepared pan. Bake for 15 minutes until the eggs are fully set. Zucchini Skillet Strata (6 servings)
  • 8. CALORIES FAT PROTEIN CARBOHYDRATES 210.97 16.51g 10.93g 4.68g Ingredients Preparation 8 oz. cream cheese, cubed 8 eggs 2 1/2 cups milk 2 Tbsp. chives, chopped 2 oz. bacon, cooked & crumbled 6 oz. everything bagel, small diced 1/4 tsp. pepper 1 tsp. ground mustard 1/2 tsp. salt 3 oz. shredded cheddar 1. Prepare a 9”x13” casserole dish with non-stick spray. 2. Scatter the bagel pieces & bacon over the bottom of the dish. Sprinkle with 1/2 cup of cheese. 3. Combine the eggs, milk, mustard, salt and pepper in a bowl and whisk until smooth. Pour over the bagels and lightly press down so the bagels absorb some of the egg. 4. Arrange the cubed cream cheese over the top of the casserole. Sprinkle on the chopped chives and the remaining cheddar cheese. Cover with plastic wrap and refrigerate for at least two hours. 5. Preheat oven to 350 degrees. Tent the casserole with foil and bake, covered, for 40 minutes. Uncover and bake until golden at the edges and set in the center. Let stand for 5-10 minutes before serving. Everything Bagel Breakfast Casserole (10 servings)
  • 9. CALORIES FAT PROTEIN CARBOHYDRATES 805.65 67.12g 41.25g 12.2g Ingredients Preparation 1 cup thyme sprigs 1/4 oz. shallot confit 5 Tbsp. olive oil 6 garlic cloves, thinly sliced 2 lbs. tuscan kale 3 1/2 lbs. beef trimmed beef tenderloin 1 cup water 1 Tbsp. salt 1. Toss the beef tenderloin with the thyme spring and 3 tablespoons of olive oil. Cover and refrigerate overnight to marinate. Allow tenderloin to stand at room temperature for one hour before cooking. 2. Remove any thyme sprigs from the tenderloin and season with salt. Grill the tenderloin to your preference. Allow to rest for 10 minutes before slicing. 3. While the tenderloin is resting, heat the remaining 2 tablespoons of olive oil in a deep skillet over medium heat. Add the garlic and saute until golden. Add the kale and water and cook over moderate heat, stirring, until the kale is tender. Season with salt and pepper. 4. Serve the tenderloin with the kale and shallot confit. Grilled Beef Tenderloin with Tuscan Kale (8 servings)
  • 10. CALORIES FAT PROTEIN CARBOHYDRATES 448.62 35.21g 25.53g 12.16g Ingredients Preparation 2 Tbsp. mayonnaise 1 1/2 tsp. sriracha 1 tsp. lime juice 3 oz. canned tuna 1/2 avocado, diced 1 cup arugula 1 Tbsp. cilantro, chopped 1. In a small mixing bowl combine the mayonnaise, sriracha, lime juice and tuna. Stir until the tuna is well coated. 2. When ready to eat, top the arugula with the tuna salad, avocado, cilantro, and salt & pepper. Spicy Tuna Salad (1 serving)
  • 11. CALORIES FAT PROTEIN CARBOHYDRATES 676.08 55.64g 32.01g 11.39g Ingredients Preparation 1 lb. potatoes, medium diced 14 oz. turkey kielbasa, sliced into 1/4” rounds 1 green bell pepper, diced 1 orange bell pepper, diced 2 oz. olive oil 1 onion, diced 2 tsp. salt 2 tsp. pepper 1. In a heavy bottomed skillet, heat 2 tablespoons of olive oil over medium-high heat. Add the potatoes and season with salt and pepper. Fry until golden brown and cooked through, about 8-10 minutes, stirring to ensure even browning. 2. In a separate skillet, brown the sliced kielbasa for about 5 minutes in 1 tablespoon of olive oil ove medium-high heat. Remove the kielbasa from the skillet. 3. Add the peppers and onion to the skillet and season with salt and pepper. Cook for 5 minutes until tender, stirring occaisionally. Add the cooked potatoes and kielbasa to the skillet with the onions and peppers. Toss everything together and enjoy! Kielbasa, Pepper, Onion & Potato Hash (4 servings)
  • 12. CALORIES FAT PROTEIN CARBOHYDRATES 407.5 37.54g 7.66g 27.15g Ingredients Preparation 8 oz. cream cheese 1/2 oz. freeze dried strawberries 2 Tbsp. stevia 8 oz. strawberries, diced 1/4 cup almond flour 1/2 cup heavy cream 1. Place the cream cheese and half of the heavy cream into a stand mixer bowl with the paddle attachment. Mix on low until smooth. Add the rest of the cream and repeat this process. 2. Blend the freeze dried strawberries in a blender until a powder forms. Add the powder into the cream mixture along with the stevia and mix until combined. 3. Stir the fresh strawberries and almond flour into the mixture by hand. Refrigerate until ready to eat! Strawberry Cheesecake Salad (6 servings)
  • 13. CALORIES FAT PROTEIN CARBOHYDRATES 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. white wine 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)
  • 14. CALORIES FAT PROTEIN CARBOHYDRATES 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)
  • 15. CALORIES FAT PROTEIN CARBOHYDRATES 308.62 18.87g 16.65g 20.99g Ingredients Preparation 1/4 cup plain greek yogurt 3 Tbsp. sour cream 1 Tbsp. mayonnaise 3 Tbsp. milk 1/4 cup bleu cheese crumbles 1 tsp. worcestershire sauce 2 tsp. white balsamic vinegar 1 head iceberg lettuce 2 slices bacon, cooked & crumbled 4 hard-boiled eggs 10 grape tomatoes, halved 1 Tbsp. chives, chopped 1. Mix the greek yogurt, sour cream, mayonnaise, milk, worcestershire sauce, white balsamic and 1/4 cup of the bleu cheese crumbles togher in a bowl to make the dressing. 2. To make the salads, place the iceberg lettuce leaves on plates and top with bacon crumbles, one boiled egg per serving, tomatoes, extra blue cheese, and chives to garnish. Monster Wedge Salad (4 servings)
  • 16. CALORIES FAT PROTEIN CARBOHYDRATES 662.07 48.6g 45.7g 9.95g Ingredients Preparation 1/2 stick butter, melted 1 Tbsp. fresh dill, chopped 4 Tbsp. olive oil 3 tsp. garlic, minced 4 salmon fillets 1/2 lb. shrimp, peeled & deveined, tails on 2 tsp. italian seasoning 2 Tbsp. honey 3 Tbsp. dijon mustard 2 tsp. salt 2 tsp. pepper 1. Prepare 4 12”x12” pieces of foil and set aside. Drizzle salmon with olive oil, then season with salt and pepper. Sprinkle half of the italian seasoning over the fillets. Repeat this process with the shrimp. 2. Stir together butter, dill, garlic, honey, and dijon mustard together until well combined. Assemble the foil packs by placing the salmon in the middle, topped with 3-4 shrimp. Reserve half of the sauce for later. Drizzle the remaining half over the four foil packs. Fold the foil over the shrimp and salmon and pinch the edges to seal tightly. 3. Grill foil packs over medium-high heat salmon side down for 10 minutes, then flip and cook another 5 minutes until shrimp is opaque and salmon is cooked through. 4. Drizzle each serving with the remaining sauce. Garlic Dijon Shrimp & Salmon (4 servings)
  • 17. CALORIES FAT PROTEIN CARBOHYDRATES 610.41 42.15g 43.32g 15.21g Ingredients Preparation 1 large container ricotta cheese (14.6 oz) 1/2 cup parmesan cheese 1 lb. grated mozzarella 8 eggs 2 Tbsp. italian seasoning 3-4 medium zucchini, thinly sliced 1 1/2 lbs. ground beef 48 oz. pasta sauce 1. Place the thinly sliced zucchini onto a well-oiled baking sheet and bake at 400 degrees until just starting to brown. 2. While the zucchini is cooking, brown the ground beef in a large skillet over medium heat. Add the pasta sauce, italian seasoning and simmer on low heat until you’re ready to assemble the lasagna. 3. Mix the ricotta cheese, eggs, parmesan and half the grated mozzarella together until well combined. Add any desired herbs and spices. Set aside. 4. In a 9”x13” glass baking dish, layer the meat/sauce on the bottom, followed by zucchini slices, then ricotta mixture until all the ingredients are used. Make sure the top layer is a meat/sauce layer. 5. Place in the oven at 350 degrees for 45 minutes or until the egg/ricotta mixture is set. With 15 minutes left to cook, sprinkle the remaining mozzarella cheese over the top and finish baking. Zucchini Lasagna (6 servings)
  • 18. CALORIES FAT PROTEIN CARBOHYDRATES 457.4 13.74g 47.04g 45.27g Ingredients Preparation 1 apple, peeled, cored and diced 1 tsp. ground ginger 2 tsp. dried oregano 1 lb. ground turkey 2 cups mushrooms, diced 2 zucchini, diced 5 cloves garlic, minced 1 head green cabbage, grated 4 cups baby spinach 2 Tbsp. avocado oil 1 yellow onion, diced 1 tsp. salt Prepare the Turkey: 1. Heat the oil in a large skillet over medium-high and add the onion and apple. Cook, stirring occasionally, until onion begins to turn translucent, about 5 minutes. Add the mushrooms and continue cooking another 3 minutes. 2. Move the vegetables to one side of the skillet and add the ground turkey in the open space. Allow it to brown 1-2 minutes on one side, then flip and brown for 1-2 minutes on the other side. Stir the ground turkey in with the vegetables. 3. Add the remaining ingredients and stir to incorporate. Cover and cook 5 minutes, or until the turkey is cooked through and the zucchini has softened. Taste mixture for flavor and add sea salt to taste. Serve with cabbage rice. Prepare the Cabbage Rice: 1. Chop the cabbage into quarters (or smaller if the head is very large) and place in a food processor. Pulse until rice-sized shapes form. 2. Heat the avocado oil in a large skillet or wok over medium-high. Add the cabbage rice and cover. Cook, stirring frequently, until cabbage has begun to soften and turn golden-brown, about 8 minutes. Turkey Bowl with Mushrooms & Cabbage Rice (3 servings)
  • 19. CALORIES FAT PROTEIN CARBOHYDRATES 552.25 45.86g 28.22g 6.39g Ingredients Preparation 4 lb. ribeye steak 5 Tbsp. coconut aminos 1/3 cup olive oil 1 Tbsp. pepper 1 garlic clove, minced 2 Tbsp. ginger, minced 1/2 oz. butter 1. Combine all of the ingredients except the rib eye into a small mixing bowl to make the marinade for the steak. Transfer the mixture to a ziploc bag and add the steaks. Let them marinate in the bag with the sauce for 15 minutes. 2. While the steaks are marinating, heat the stovetop or grill to medium heat and cook until the steak reaches your desired doneness. 3. Add a slice of butter to the top of the steak if desired and let it melt before enjoying. Grilled Ribeye (6 servings)
  • 20. CALORIES FAT PROTEIN CARBOHYDRATES 163.99 12.04g 7.37g 8.97g Ingredients Preparation 2 lb. brussels sprouts 1 Tbsp. olive oil 1 tsp. salt 1/2 tsp. pepper 1/2 cup almond milk 1/2 cup heavy cream 2 Tbsp. unsalted butter 1 cup shredded cheddar 1 oz. cooked bacon crumbles 1. Preheat the oven to 400 degrees and line two 9”x13” pans with parchment paper. 2. Toss the Brussel sprouts with the olive oil and add salt & pepper to taste. Spread evenly in the pans in a singular layer. Roast each one in the oven for 35-45 minutes, rotating the pans halfway through so that both sides get evenly crispy and roasted. 3. While the Brussel sprouts are roasting, melt the butter in a microwave safe bowl in 10 second increments. Once melted, mix in the almond milk and heavy cream. Add in 3/4 cup of the cheese and stir to melt. If the cheese does not fully melt, continue microwaving in 10 second increments until the cheese mixes smoothly into the cream mixture. 3. When the Brussel sprouts are done roasting, transfer into an 8x11 inch pan and pour the cheese sauce over them. Sprinkle the last 1/4 cup of cheese over the top of the casserole. 4. Bake the casserole for 10-15 minutes, until the cheese on top is golden brown. Brussels Sprout Casserole (10 servings)
  • 21. CALORIES FAT PROTEIN CARBOHYDRATES 296.38 15.35g 28.19g 12.35g Ingredients Preparation 1 lb. chicken breast, cooked & shredded 1 Tbsp. butter 2 oz. onion, diced 2 cups chicken broth 10 oz. diced tomatoes 2 oz. tomato paste 1 Tbsp. chili powder 1 Tbsp. cumin 1/2 Tbsp. garlic powder 1 jalapeno, diced 4 oz. cream cheese, cubed 1. Melt the butter in a large pot over medium-high heat. Add the onion and cook until translucent. Add the shredded chicken, chicken broth, tomato paste, chili powder, cumin , garlic powder, and jalapeño to the pot. Stir gently to combine. 2. Bring the pot to a boil, then lower it down to a simmer over medium-low heat. Once it is simmering, cover the pot and cook for 10 minutes. 3. Add in the cream cheese, and raise the heat to medium-high again while stirring until the cream cheese is fully melted. Season with salt and pepper to taste. Shredded Chicken Chili (4 servings)
  • 22. CALORIES FAT PROTEIN CARBOHYDRATES 324.28 16.72g 19.55g 25.79g Ingredients Preparation 1/2 head cauliflower 2 eggs 2 cloves garlic, minced 4 oz. ground pork 2 small green peppers, diced 2 green onion, sliced 1 Tbsp. coconut aminos 1 tsp. sesame seeds 1 tsp. pickled ginger 1 Tbsp. olive oil 1. Chop the cauliflower into floret sized chunks and place in a food processor, pulsing until a rice consistency forms. Heat the olive oil in a skillet over medium heat and add the riced cauliflower. Heat it for 5 minutes or until it cooks through. Once it is done, remove the pan from heat. 2. Crack the eggs into a new skillet over medium heat, and swirl it around to make a thin omelette. Once it is cooked through, flip it over and cook it for 1 more minute then take it off the pan and put it to the side. 3. Add the garlic to the empty skillet. Once it starts to form an aroma, add in the pork. While the pork is cooking, chop up the omelette into cubes. Add the peppers and green onion to the pan and cook for another minute. 4. Add the cauliflower rice and egg back to the pan, along with the coconut aminos, and salt to taste. Stir everything around to make sure everything is evenly coated. 6.Cover the pan and cook the dish over high heat for a few minutes to allow everything to combine. Top it off with the remaining spring onions, black sesame seeds and pickled ginger. Pork Fried Rice (6 servings)
  • 23. CALORIES FAT PROTEIN CARBOHYDRATES 46.76 3.35g 3.44g 1.02g Ingredients Preparation 3/4 tsp. thyme, chopped 8 oz. goat cheese 2 tsp. rosemary, chopped 15 large baby bella mushrooms 1 Tbsp. parsley, chopped 1 Tbsp. sage, chopped 1/4 tsp. lavender 1. Preheat the oven to 350 degrees. In a small mixing bowl, add the goat cheese, herbs and salt. Stir together until all of the herbs are evenly mixed into the goat cheese. 2. Remove the stems and gills of the mushrooms. Scoop the goat cheese mixture evenly into each mushroom cap. 3. Bake on a parchment lined baking sheet for 30-40 minutes, until the goat cheese is golden brown and crisp. For extra crispy goat cheese, you can put the oven on the broiler setting for a few minutes at the end of baking. Herb & Goat Cheese Stuffed Mushrooms (15 servings)
  • 24. CALORIES FAT PROTEIN CARBOHYDRATES 242.13 20.86g 8.69g 7.25g Ingredients Preparation 1 avocado 2 eggs 1 slice bacon, cooked & crumbled 1 Tbsp. chives, chopped 1. Preheat the oven to 425 degrees. Slice the avocado in half and remove the pit. 2. Crack one egg into each avocado and top each one with the bacon crumbles. Bake the avocado halves for 15 minutes, or until the eggs are cooked to your liking. Bacon & Egg Baked Avocados (2 servings)
  • 25. CALORIES FAT PROTEIN CARBOHYDRATES 281.14 24.65g 3.49g 17.17g Ingredients Preparation 8 oz. frozen strawberries 5 oz. frozen raspberries 4 oz. frozen blackberries 2 cup coconut milk 1 cup spinach 1. Add all ingredients to a blender and blend until smooth. Divide into 4 servings and enjoy! Keto Fruit Smoothie (4 servings)
  • 26. CALORIES FAT PROTEIN CARBOHYDRATES 274.57 27.01g 4.05g 6.21g Ingredients Preparation 1 cup sliced almonds 1/2 cup coconut oil 1 drop liquid stevia 1 tsp. vanilla extract 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)
  • 27. CALORIES FAT PROTEIN CARBOHYDRATES 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)
  • 28. CALORIES FAT PROTEIN CARBOHYDRATES 150.69 10.05g 3.82g 19.76g Ingredients Preparation 1 cup almond butter 7 oz. unsweetened cocoa powder 2 Tbsp. coconut oil 4 Tbsp. stevia 1. Add all of the ingredients to a food processor and process until fully combined and a dough forms. 2. Refrigerate the mixture for 1-2 hours until firm enough to scoop. Using a spoon, scoop into 16 evenly sized bites. 3. Store covered in the refrigerator until ready to eat. Brownie Batter Fat Bombs (16 servings)
  • 29. CALORIES FAT PROTEIN CARBOHYDRATES 182.71 17.67g 2.98g 6.47g Ingredients Preparation 2/3 cup almond flour 1/4 cup coconut flour 1/4 cup swerve powdered sugar 1 1/2 tsp. cinnamon 1/2 tsp. cream of tartar 1/2 tsp. salt 1/2 cup coconut oil, melted 1 tsp. vanilla extract 3 Tbsp. shredded coconut, unsweetened 1. Preheat the oven to 350 degrees. 2. Combine both flours, cream of tartar and salt. Pour in the melted coconut oil, vanilla and stir until a dough forms. 3. Shape dough into a ball, then transfer to a large piece of parchment paper on a flat surface. Cover with another piece of parchment. Using a rolling pin, roll the dough out to be 1/3” thickness then transfer it to the fridge for 15 minutes to become firm. 4. After the dough chills, use a cookie cutter to cut 12 equal sized cookies out of the dough. Place the shredded coconut in a small bowl to the side and roll the edges of the cookies in it before placing them on the baking sheet. 5. Bake the cookies until they start to turn lightly golden which should take 12-15 minutes. Coconut Snickerdoodle Cookies (12 servings)