Speed Keto RFL Program Lunches

You eat Lunches on Sunday, Tuesday, Thursday, Saturday.

All recipes designed to serve one.
You can freely exchange lunches and dinners.
Remember to add vegetables as taught in the units.
Choose One:
 Chicken and Rice Soup
1/2 cups diced cooked chicken (leftovers)
½ red onion
1 Tbsp extra virgin olive oil
½ Tsp Thyme
1 quart homemade or purchased Chicken broth
1 cup riced cauliflower
¼ Cup Minced Parsley (curly not Italian)
Simmer onion in olive oil until soft
Stir in cooked chicken and spices
Add cauliflower
Add Chicken broth.
Stir for 5-8 minutes until soup is hot.
 Chicken Caesar Salad
1 turkey bacon strip
1 cup of Romaine lettuce shredded
½ arugula
2 tsp lemon juice
½ mustard
¼ cup Primal or homemade mayo
3 oz cooked chicken breast
Salt and pepper
Fry turkey bacon strip until done
Place torn Romaine and arugula in large bowl
Mix lemon juice, mustard and mayo
Add salt and pepper to your taste
Drizzle dressing on top of romaine mix.
Top with cooked Chicken and bacon crumbles
 Turkey Meatballs

This recipe will have leftovers. Use for dinner or another lunch. If you want just
for one person, start with 5 oz of ground turkey.

1 lb ground Turkey
¼ cup minced parsley
1 Tbsp Minced garlic
1 Tbsp Gluten Free Tamari
2 TBSP Approved Ketchup
2 Tbsp Extra Virgin Olive Oil
Heat olive oil in pan.
Mix all ingredients together in a bowl and form meatballs
with your hands.
Fry them in pan until well cooked on all sides.
 5 Minute Keto Chili

This is great for weekends so you can have leftovers. Spice it up as much as you
like.

1 Tbsp extra virgin olive oil

½ red medium red onion
1 Tbsp minced garlic
1 lb ground beef, turkey, or chicken
½ Tbsp chili powder
½ Tbsp smoked paprika
½ Tsp ground cumin
3 Tsp chipotle
Salt and black pepper to taste
1 ½ cup beef broth (water will work but let it cook longer)
2 cups riced cauliflower
2 Tbsp approved ketchup

Brown onions in olive oil. Add ground beef and spices.

Add beef broth or water.
Add riced cauliflower and ketchup.
Simmer on top of stove for 1 hour.