KETOCOOKBOOK

THE QUICK
AND EASY
KETO
COOKBOOK
Copyright Notice
Copyright © 2020. All Rights Reserved.
PaleoHacks, LLC retains 100% rights to this material and it may not be republished,
repacked, and/or redistributed for any purpose whatsoever without the express
written consent from the owners of PaleoHacks, LLC.
contents.
Week 1
Coconut Fat Bombs .................................................................................................... 8
Breakfast Burrito with Bacon and Avocado ....................................................... 9
Simple Tuna Salad ...................................................................................................... 10
Beef Short Ribs ............................................................................................................. 11
Simple Salad Dressing .............................................................................................. 12
Asparagus and Eggs .................................................................................................. 13
Garlic “Parmesan” Wings .......................................................................................... 14
Coconut Creamed Greens ....................................................................................... 15
“Cheesy” Broccoli Breakfast Muffins ..................................................................... 16
Slow Cooker Meatloaf ................................................................................................ 17
Roasted Pepper and Sausage Omelet ................................................................ 18
Chicken Fritters with Creamy Guacamole ......................................................... 19
Kale and Mushroom Sausage Patties .................................................................. 20
Braised Lamb Shanks with Pine Nuts .................................................................. 21
Cauliflower Rice ........................................................................................................... 22
Baked Salmon with Rosemary and Pecans ....................................................... 23
Sautéed Vegetables with Lemon and Basil ...................................................... 24
Low-Carb “Oatmeal” ................................................................................................... 25
Grilled Chicken with Rosemary and Bacon ....................................................... 26
Spinach Salad ............................................................................................................... 27
Week 2
Strawberry Cashew Fat Bombs .............................................................................. 29
Keto Bagels .................................................................................................................... 30
Italian Tuna Salad ......................................................................................................... 31
Ropa Vieja ...................................................................................................................... 32
Pan-Seared Salmon with Garlic Ghee Sauce ................................................... 33
Breakfast Sausage Casserole ................................................................................. 34
Tomatoes with Basil .................................................................................................... 35
Crispy “Fried” Chicken ................................................................................................ 36
Sautéed Vegetables with Lemon and Basil ...................................................... 37
Lamb Patties ................................................................................................................. 38
Celeriac Fries ................................................................................................................. 39
Bacon and Spinach Frittata ...................................................................................... 40
Chicken Tortilla Soup ................................................................................................. 41
Keto Tortillas .................................................................................................................. 42
Skirt Steak with Chimichurri Sauce ....................................................................... 43
Berries with Coconut and Lime .............................................................................. 44
Seared Scallops with Creamy Broccoli Mash ................................................... 45
Week 3
Cookie Dough Fat Bombs ........................................................................................ 47
Shakshuka ...................................................................................................................... 48
Salmon Salad ................................................................................................................ 49
Bunless Burgers ........................................................................................................... 50
Grain-Free Burger Buns ............................................................................................ 51
Pork Chops ..................................................................................................................... 52
13
Roasted Cabbage ....................................................................................................... 53

13
Avocado Breakfast Salad ......................................................................................... 54
Chicken with Rosemary and Mushroom Glaze ................................................ 55
Maple Breakfast Sausage Patties ......................................................................... 56
Roasted Radishes ........................................................................................................ 57
Tortilla-Free Steak Wraps ......................................................................................... 58
Fiery Shrimp Tacos ...................................................................................................... 59
Green Veggie Eggs ..................................................................................................... 60
Caveman Steak ............................................................................................................ 61
Easy Side Salad with Lemon ................................................................................... 62
Scrambled Eggs with Bacon and Vegetables .................................................. 63
Jalapeño Lime Chicken ............................................................................................. 64
Roasted Turmeric Cauliflower ................................................................................ 65
Week 4
Green Smoothie Fat Bombs .................................................................................... 67
Omelet Muffins ............................................................................................................. 68
Stuffed Cucumber Bites ............................................................................................ 69
Pork and Mushroom Stew ........................................................................................ 70
Keto Buns ....................................................................................................................... 71
Guac-Stuffed Kali Burgers ....................................................................................... 72
Four-Ingredients Avocado Chips ........................................................................... 73
Turkey Egg Breakfast Skillet .................................................................................... 74
Chicken Cacciatore ..................................................................................................... 75
Spicy Herb Dressing ................................................................................................... 76
Lamb Chops with Arugula and Pistachios ......................................................... 77
Sausage Casserole ..................................................................................................... 78
Chili-Lime Steak Bites with Grilled Avocado .................................................... 79
Baked Salmon with Rosemary and Pecans ...................................................... 80
Spicy Lemon Garlic Shrimp Skewers ................................................................... 81
Warm Watercress and Pine Nut Salad ................................................................ 82
PB and Jam .................................................................................................................... 83
Avocado-Stuffed Chicken Meatballs ................................................................... 84
Roasted Broccoli .......................................................................................................... 85
Shredded Chicken Tacos .......................................................................................... 86
Smoked Salmon Scrambled Eggs ........................................................................ 87
Zucchini Noodles with Coconut Lime Shrimps ............................................... 88
RECIPE MEASUREMENTS KEY
T = Tablespoon oz = ounces
t = teaspoon lb = pounds
Week 1
COCONUT
FAT BOMBS
Prep: 10 mins METHOD:
Cook: 5 mins
Bring all the ingredients to a low simmer in a
Chill: 20 mins saucepan. Stir until smooth.
Total: 35 mins Remove from the heat, and let it cool for 2–3 minutes.
Transfer to a blender, and blend on high to remove
Yield: 19 fat bombs
any remaining lumps.
Nutritional info per serving: Spoon the ingredients into a mini ice cube tray.
Calories Carbs Protein Fat
Freeze for 20 minutes or until set, and enjoy!
29 1g 0g 3g
INGREDIENTS:
8 oz coconut cream
½ cup unsweetened coconut
flakes
1 t vanilla bean powder
⅓ cup coconut butter
8
BREAKFAST BURRITO
WITH BACON AND
AVOCADO
Cook: 10 mins
Whisk together the eggs and almond milk in a mixing
Total: 15 mins bowl.
Yield: 2 servings Heat a skillet over medium heat, and lightly grease
with ghee.
Nutritional info per serving:
Pour half of the mixture into the pan to coat the
bottom thinly. Cover and cook for 3 minutes. Use a
306 6g 18g 24g
spatula to transfer to a plate.
INGREDIENTS: Pour the remaining mixture into the skillet, and cook
for an additional 3 minutes, covered.
4 pasture-raised eggs Top each egg “tortilla” with bacon, tomato, greens, and
2 T unsweetened almond milk avocado. Roll, and enjoy!
Ghee for greasing

4 strips cooked pasture-
raised bacon, chopped
1 medium tomato, diced
Fresh greens of choice
(spinach, cilantro, basil)
½ avocado, sliced
9
SIMPLE
TUNA SALAD
Cook: 0 mins
Place the drained tuna into a large bowl.
Total: 10 mins
Add the mayo, and mash with a fork until there are no
Yield: 2 servings large chunks.
Add the remaining ingredients, and mix until
combined.
175 1g 14g 14g Serve the tuna salad on top of mixed greens or as a
filling for a lettuce wrap. You can also eat it alone as a
INGREDIENTS: side dish or snack!
8 oz tuna (1 cup)
⅓ cup Paleo mayonnaise
¼ medium red onion, diced
⅓ medium celery stalk,
diced
¼ cup curly parsley, freshly
chopped and packed
½ t black pepper
¼ t sea salt
½ t dried dill
Optional: Mixed greens or
lettuce leaves
10
BEEF
SHORT RIBS
Cook: 4 hrs
Heat the ghee in a medium cast iron skillet over
Total: 4 hrs 5 mins medium-high heat for 2 minutes.
Blot the short ribs dry with a paper towel, and season
Yield: 4 servings
with salt and pepper.
Brown the short ribs in the skillet for 1 minute per side.
452 6g 46g 27g Add the beef bone broth, coconut aminos, tomato
paste, and garlic to the slow cooker, and stir well.
Transfer the short ribs to the slow cooker, and add the
INGREDIENTS:
rosemary.
1 T ghee Cover, and cook on LOW for 4 hours, or until the beef
2 lbs grass-fed beef short ribs pulls off the bone easily.
¼ t sea salt
¼ t black pepper
4 cups beef bone broth
¼ cup coconut aminos
2 T tomato paste
1 t minced garlic
1 sprig fresh rosemary
11
SIMPLE
SALAD DRESSING
Cook: 0 mins
Whisk (or put in a blender) the balsamic vinegar, Dijon
Total: 15 mins mustard, minced garlic, raw honey, and lemon juice
until blended.
Yield: 8 servings
Gradually add the olive oil while whisking (or
Nutritional info per serving: blending).
Mix in salt, pepper, and dried herbs to taste.
254 4g 0g 28g
Store in the refrigerator.
INGREDIENTS:
¼ cup balsamic vinegar

1 t Dijon mustard
1 medium garlic clove, finely
minced
1 t honey, raw
1 T lemon juice
1 cup olive oil
1 t sea salt
½ t black pepper
1 t herbs of choice for salad
dressing (basil, thyme, chives,
rosemary, oregano, tarragon)
12
ASPARAGUS
AND EGGS
Cook: 10 mins
In a large skillet, warm 1 tablespoon of ghee over
Total: 15 mins medium heat.
Yield: 2 servings Sauté the asparagus until it softens (about 3–5

minutes). Set aside.
Add the rest of the ghee, and crack the eggs into a
skillet. Fry to the desired doneness. (About 1 minute for
324 10g 18g 25g
over-easy, 2–3 minutes for medium, and 4–5 minutes
for a completely cooked yolk.)
INGREDIENTS:
Turn the egg halfway through. Be careful not to break
2 T ghee, divided the yolk.
1 lb asparagus trimmed* Season with salt and pepper, and serve warm.
4 large eggs
⅛ t sea salt, to taste
⅛ t black pepper, to taste
⅛ t garlic powder, to taste
*Tip: The asparagus can be

roasted or cooked ahead
of time and reheated for
breakfast.
13
GARLIC “PARMESAN”
WINGS
Cook: 3 hrs 5 mins
In a food processor, pulse the macadamia nuts,
Total: 3 hrs 15 mins nutritional yeast, dried minced onion, and half of the
sea salt until finely chopped.
Yield: 4 servings Pat the chicken wings dry. In the bowl of your slow
cooker, toss the chicken wings with the tapioca
Nutritional info per serving: powder, the remaining sea salt, and white pepper.
In a small saucepot, heat the ghee over medium.
621 5g 24g 56g
Add the garlic, and sauté for 1 minute, until fragrant.
Remove from the heat, and pour over the wings. Add
INGREDIENTS: the macadamia “parmesan” mixture.
Transfer the wings to the slow cooker. Cover, and cook
⅓ cup macadamia nuts on HIGH for 3 hours.
2 T nutritional yeast When the wings are done, preheat oven to high broil.
1 t dried minced onion Lightly grease a sheet pan with ghee.
½ t sea salt, divided Transfer the wings to the prepared sheet pan.
1 lb chicken wings Place the sheet pan in the oven, and broil for 3–4
2 T tapioca powder minutes until golden and crispy.
½ t ground white pepper Whisk the remaining sauce in the slow cooker, and
then transfer to a bowl.
½ cup ghee
Serve the wings warm with the remaining sauce on
4 cloves garlic, minced the side.
14
COCONUT CREAMED
GREENS
Cook: 5 mins
In a large skillet, heat the coconut oil over medium
Total: 10 mins heat.
Yield: 2 servings When hot, add the garlic, onions, and salt.
Sauté until the garlic turns golden brown in color
(about 1–2 minutes).
308 9g 4g 29g Reduce the heat to low. Add the spinach, pepper, and
coconut milk.
INGREDIENTS: Toss with the garlic and onions.
Sauté for another 1–2 minutes until the spinach leaves
3 T coconut oil
are perfectly wilted.
3 medium garlic cloves,
minced Serve immediately.
¼ medium onion, diced

½ t sea salt
8 cups spinach, loosely
packed
½ t black pepper
⅓ cup full-fat coconut milk
15
“CHEESY” BROCCOLI
BREAKFAST MUFFINS
Cook: 30 mins
Preheat the oven to 350°F, and grease a large muffin
Total: 35 mins tin with ghee.
Yield: 6 servings Stir together all the ingredients in a large mixing bowl
until well combined.
Nutritional info per muffins:
Spoon the mixture into the muffin tins. Bake for 30
minutes until a toothpick inserted in the center comes
283 9g 12g 24g
out clean.
INGREDIENTS:
2 t ghee, softened + extra for

greasing
1 cup fresh broccoli florets,
finely chopped*
2 cups almond flour
2 large pasture-raised eggs
1 cup unsweetened almond
milk
2 T nutritional yeast
1 t baking powder
½ t sea salt
*Tip: There’s no need to cook

the broccoli, it will cook to
perfection when baked. Make
sure that you only use fresh
broccoli because frozen or
thawed broccoli will add too
much moisture to the muffins.
16
SLOW COOKER
MEATLOAF
Cook: 6-7 hrs
Grease the bottom of the bowl of a 6-quart slow
Total: 6-7 hr 15 mins cooker with the ghee.
Yield: 6 servings In a large bowl, combine the meat, bell pepper,

onion, sea salt, pork rinds, egg, and broth. Work the
Nutritional info per serving: ingredients together until just combined, then shape
Calories Carbs Protein Fat the meat into a loaf.
558 9g 27g 42g
Arrange the turnips in the bottom of the slow cooker,
and place the meatloaf on top of the turnips.
INGREDIENTS:
Cover, and cook on LOW for 6–7 hours.
1 T ghee When done, slice and serve the meatloaf with the
1½ lbs ground beef (70/30) turnips, and enjoy!
1 cup finely chopped green

bell pepper
½ cup finely chopped onion
2 t sea salt
1 cup finely ground pork rinds
3 eggs, beaten
¾ cup beef bone broth
3 large turnips, peeled and
cut in half or quartered
17
ROASTED PEPPER AND
SAUSAGE OMELET
Cook: 20 mins
Put the pepper in a heavy-bottomed pan over high
Total: 30 mins heat. Turn the pepper as the skin begins to blacken
and blister on each side. When blistered on all sides,
Yield: 2 servings
remove from the pan and put in a plastic bag with a
Nutritional info per serving: few drops of water. Seal the bag immediately with
plenty of air trapped inside. Wait 5 minutes. Remove
556 6g 26g 46g from the bag, cut out the seeds, remove the skin, and
dice.
INGREDIENTS: Meanwhile, beat the eggs in a small bowl, and add
freshly ground black pepper.
1 medium poblano pepper,
Heat a medium nonstick skillet over medium heat.
green chili, or bell pepper
Add 1 teaspoon coconut oil when hot.
4 large eggs
Add half of the egg mixture to the hot pan. As the egg
¼ t black pepper, freshly starts to set, add half of the remaining ingredients to
ground one half of the pan.
2 t coconut oil When fully set, fold half of the egg over the filling, and
½ lb Italian sausage or beef, cook a minute more.
cooked and sliced Repeat with the second omelet.
2 T fresh parsley, chopped
18
CHICKEN FRITTERS WITH
CREAMY GUACAMOLE
Cook: 30 mins
To make the guacamole: Combine the avocado,
Total: 40 mins mayonnaise, lime juice, and sea salt in a blender or
food processor, and blend until smooth and creamy
Yield: 4 servings
(about 15 seconds).
Nutritional info per serving: Transfer to a small bowl, and stir in the cilantro.
Calories Carbs Protein Fat Refrigerate until ready to serve.
342 7g 29g 22g
To make the fritters: Combine all the ingredients for
the fritters except the oil in a medium mixing bowl. Mix
INGREDIENTS: thoroughly.
Guacamole Heat the oil over medium heat in a medium cast iron
skillet for 3 minutes.
⅔ cup mashed avocado
Scoop 2 heaping tablespoons of chicken mixture onto
¼ cup Paleo mayonnaise
the skillet, then gently flatten and shape into a circle.
2 T lime juice You should be able to cook 3 fritters at a time.
¼ t sea salt Cook for 4–5 minutes per side. Repeat with the
1 T finely chopped cilantro remaining mixture.
Serve the fritters hot with the guacamole dip.
Fritters
1 lb ground chicken breast
½ cup almond flour
1 large egg
¼ cup cilantro, chopped
2 T minced jalapeño
1 t ground cumin
1 t chili powder
¼ t garlic powder
½ t sea salt
1 T avocado oil
19
KALE AND MUSHROOM
SAUSAGE PATTIES
Cook: 20 mins
In a large skillet, melt half the coconut oil.
Total: 30 mins
Add the kale, mushrooms, and garlic, and sauté until
Yield: 4 servings the veggies are cooked.
Place the ground pork in a mixing bowl, and add the
veggies and spices. Mix well, and form into patties.
391 5g 22g 31g Melt the other half of the coconut oil over medium
heat, and add half the sausage patties. Cook until
INGREDIENTS: golden brown on each side and cooked in the middle.
Repeat with the other half. You may need to add a
2 T coconut oil, divided little coconut oil for the second set of patties.
½ bunch kale, thinly sliced

½ lb mushrooms, chopped
minced
1 lb ground pork
½ t sea salt
½ t garlic powder
½ t onion powder
¼ t fennel seed
⅛ t ground ginger
⅛ t ground nutmeg
20
BRAISED LAMB SHANKS
WITH PINE NUTS
Cook: 4 hr 5 mins
In a bowl, combine the salt, pepper, and coconut flour,
Total: 4 hrs 30 mins and mix to combine. Toss each lamb shank in the flour
mixture until coated.
Yield: 6 servings
In a large skillet, heat the oil over medium heat. When
Nutritional info per serving: hot, add the lamb shanks and sear on all sides until
Calories Carbs Protein Fat browned (about 10 minutes). Place them into a 6-quart
420 6g 44g 24g slow cooker.
Add the chicken bone broth, dill sprigs, garlic, onion,
INGREDIENTS: and lemon. Cover and cook on HIGH until the lamb
is tender (about 4 hours). Place just the shanks into
½ t sea salt
shallow bowls, and keep warm.
¼ t black pepper
Place the liquid into a small pot and 2–3 tablespoons
2 T coconut flour into a small bowl. Mix in the arrowroot starch to make
4 bone-in lamb shanks (about a slurry. Add the slurry to the pot, and cook until the
3½ lbs) starch is dissolved and the juices thicken (about 5
minutes). Add 1 tablespoon chopped dill and lemon
3 T avocado oil
juice, and season with salt.
1 cup chicken bone broth
Spoon the juices over the lamb shanks and sprinkle
(recipe page xxx)
with the pine nuts and the remaining dill. Serve with
4 dill sprigs + 1½ T finely- cauliflower rice. Enjoy!
chopped dill for garnish
2 garlic cloves, thinly sliced
½ medium onion, diced
1 small lemon, sliced, seeds
picked out
2 t arrowroot starch
1 T freshly squeezed lemon
juice
½ cup toasted pine nuts
Sautéed cauliflower rice, for
serving
21
CAULIFLOWER
RICE
Cook: 10 mins
Place the raw cauliflower florets into a food processor,
Total: 15 mins and pulse several times until it has a grainy, rice-like
consistency. Season with sea salt and freshly ground
Yield: 4 servings
black pepper if desired.
Nutritional info per serving: Meanwhile, heat a large sauté pan over medium-high
Calories Carbs Protein Fat heat. When the pan is hot, add the coconut or olive oil.
113 11g 4g 7g
Add the riced cauliflower and additional seasonings (if
desired), and sauté, stirring frequently for 4–5 minutes,
INGREDIENTS: or until the cauliflower is warmed through and slightly
tender.
1 head cauliflower, cut into
small florets
Sea salt, to taste
Black pepper, freshly ground,
to taste
2 T coconut oil or olive oil
1 T optional seasoning: garlic,
ginger, coconut aminos
22
BAKED SALMON WITH
ROSEMARY AND PECANS
Cook: 20 mins
Preheat oven to 350°F.
Total: 25 mins
Lightly grease a baking pan with coconut oil.
Yield: 2 servings Lay the salmon in the pan skin side down.
Nutritional info per serving: Sprinkle the fish with pecans, rosemary, and sea salt (if
Calories Carbs Protein Fat desired).
431 1g 47g 28g Bake for 12–15 minutes, or until the salmon flakes
lightly with a fork.
INGREDIENTS:
2 T coconut oil
¾ lb salmon, skin on
2 T pecans, chopped
1 T fresh rosemary, chopped
¼ t sea salt, optional
23
SAUTÉED VEGETABLES
WITH LEMON AND BASIL
Cook: 20 mins
Heat a large sauté pan over medium heat. Add the oil
Total: 25 mins when the pan is hot.
Yield: 2 servings Add the mushrooms and garlic, and sauté, stirring
frequently, until the mushrooms begin to soften (about
Nutritional info per serving: 8 minutes).
Add the bell pepper and zucchini, and continue to
53 7g 4g 3g
cook until the vegetables soften slightly.
INGREDIENTS: Remove from the heat, add the lemon juice, basil, sea
salt if desired, and black pepper. Toss the mixture, and
1 t coconut oil or olive oil serve hot.
6 medium white button or

cremini mushrooms, sliced
1 medium garlic clove,
minced
1 medium red bell pepper,
seeded and diced
1 medium zucchini, diced
½ medium lemon, juiced
1 T fresh basil, thinly sliced
¼ t sea salt, to taste, optional
½ t black pepper, to taste,
optional
24
LOW-CARB
“OATMEAL”
Cook: 30 mins
Pour the coconut milk into the bowl of a slow cooker.
Total: 35 mins
Add the remaining ingredients, and whisk until
Yield: 2 servings completely combined.
Cook on LOW for 30 minutes, or until warmed through.
554 23g 11g 48g
INGREDIENTS:
⅓ cup shredded coconut

1¼ cups full-fat coconut milk
¼ cup coconut flour
¼ cup ground flax seed
1 T collagen protein powder
¼ t monk fruit powder
½ t vanilla extract
½ t cinnamon, optional
25
GRILLED CHICKEN WITH
ROSEMARY AND BACON
Cook: 35 mins
Outdoor grill: Preheat the grill to medium-high, and oil
Total: 45 mins grates. Cooking time will be 8 minutes per side.
Yield: 2 servings Stovetop: If using a stove, use a heavy-bottomed

skillet over medium heat. Note that more cooking time
Nutritional info per serving: will be needed. Cook until the internal temperature
Calories Carbs Protein Fat reaches 165°F.
170 2g 29g 5g
Oven: If you are using the oven, preheat to 350°F, and
place the chicken on a baking tray. The cooking time
INGREDIENTS: will be approximately 40 minutes.
½ lb chicken breast, Season the chicken breasts with garlic powder, sea
boneless, skinless salt, and freshly ground black pepper.
2 t garlic powder Lay 1 rosemary sprig on top of each chicken breast,

and wrap a slice of bacon around to hold the rosemary
¼ t sea salt
in place. Secure each piece of bacon with a toothpick
⅛ t black pepper, freshly or another rosemary sprig.
ground
Cook the breasts about 8 minutes per side on the grill,
2 sprigs rosemary + extra if or until the juices run clear and there is no pink in the
desired middle.
2 slices bacon, thick
*Tip: This recipe will work for

an outdoor grill, stovetop, or
oven.
26
SPINACH SALAD
Cook: 0 mins
Wash the spinach well, drain, and chop.
Total: 15 mins
Let the leaves sit for a few minutes, and then squeeze
Yield: 2 servings out excess water.
Put the spinach in a medium bowl. Add the green
onions, lemon juice, oil, and pepper.
142 5g 1g 14g Toss, and serve.
INGREDIENTS:
2 cups spinach
4 medium green onions,
chopped
1 medium lemon, juiced
2 T olive oil
¼ t black pepper
27
Week 2
STRAWBERRY CASHEW
FAT BOMBS
Cook: 4 hrs
Combine all the ingredients in the bowl of a food
Total: 4 hrs 15 mins processor fitted with an “S” blade.
Yield: 12 fat bombs Process until the batter is smooth and everything is
mixed in.
Take 2 silicone ice cube molds, and use a tablespoon
to fill the individual cavities.
190 8g 3g 17g
Freeze for 4 hours until solid.
INGREDIENTS: Store in an airtight container in the fridge for up to 14
days.
6 g freeze-dried strawberries
(about ¼ cup)
1 cup cashew butter
½ t monk fruit powder, to
taste
1 T lemon juice
½ t vanilla extract
29
KETO BAGELS
Cook: 30 mins
Preheat the oven to 375°F. Prepare a large baking
Total: 45 mins sheet with parchment paper.
Place the egg whites, 3 whole eggs, milk, apple
Yield: 8 bagels
cider vinegar, and coconut oil into a bowl, and whisk
Nutritional info per serving: together.
Calories Carbs Protein Fat In a separate bowl, sift together the almond flour,
222 6g 9g 18g coconut flour, psyllium husk, baking powder, baking
soda, and salt.
INGREDIENTS: Fold the dry ingredients into the wet using a spatula.
Add ¼ cup of boiling water, and mix together. Keep
3 large egg whites, room mixing the ingredients until the water’s absorbed. At
temperature first, it will be very wet, but it will get absorbed as you
4 large eggs, room mix.
temperature, divided Next, divide the batter into 8 even balls. The batter will
be slightly loose. Roll each ball out into a log by rolling
3 T unsweetened full-fat
gently with your fingers. Keep your hands wet during
coconut milk
this process to keep the batter together.
1 T apple cider vinegar Transfer the logs to the prepared baking sheet. Pinch
¼ cup coconut oil, melted the ends together, and gently flatten the dough with
your hands into a bagel shape.
1½ cups almond flour
In a small ramekin, whisk together 1 whole egg with
¼ cup coconut flour water. Brush the egg wash over each bagel, then
2 T psyllium husk or ground sprinkle them with poppy seeds. Bake for 20–25
flax minutes or until golden brown. Remove from the oven
and let the bagels rest on the baking sheet for 10
1 t baking powder minutes before serving.
½ t baking soda
¼ t salt
¼ cup boiling
1 t water
1 T poppy seeds
30
ITALIAN TUNA SALAD
Cook: 0 mins
In a large bowl, whisk the olive oil, lemon juice, zest,
Total: 20 mins mustard, and garlic.
Yield: 4 servings When well combined, add the remaining ingredients,

and toss to coat well. Season with salt and pepper to
Nutritional info per serving: taste before serving.
431 8g 25g 35g
INGREDIENTS:
½ cup olive oil

2 medium lemons, juiced, plus
zest
1 t Dijon mustard
minced
2 heads lettuce, romaine
hearts, chopped
2 medium roasted red
peppers, chopped
½ cup artichoke hearts,
chopped
½ lb asparagus, cooked and
chopped
½ cup olives, kalamata,
pitted
4 medium pepperoncini
3 (6 oz) cans tuna, drained
and flaked
31
ROPA VIEJA
Cook: 7-8 hrs 10 mins
Heat the ghee or oil in a large frying pan over
Total: 7-8 hrs 25 mins medium-high heat.
Yield: 6 servings Season the flank steak with salt and pepper.
When the pan is hot, add the meat, and sear the
pieces on all sides.
352 12g 34g 19g In a 6-quart slow cooker, combine the diced tomatoes
and their juices with the water, bell peppers, onion,
INGREDIENTS: garlic, oregano, cumin, and bay leaf.
Add the flank steak, cover, and cook on LOW for 7–8
2 T ghee or avocado oil hours until the meat is very tender.
2 lb flank steak Transfer the meat to a cutting board, and let rest for 10
Kosher salt and freshly minutes. Discard the bay leaf.
ground pepper While the meat is resting, transfer the sauce to a large
1 (28 oz) can diced tomatoes frying pan, and simmer over medium heat. Stir the
olives and capers into the sauce, and cook for 5–10
½ cup water
minutes to reduce the sauce.
1 red bell pepper, thinly sliced
Using 2 forks, shred the meat, and add it to the sauce.
1 green bell pepper, thinly Mix in, and warm thoroughly.
sliced
Season with salt and pepper. Spoon the meat and
1 medium onion, diced sauce into bowls, sprinkle with cilantro, and serve over
2 garlic cloves, thinly sliced sautéed cauliflower rice.
½ t dried oregano
½ t ground cumin
1 bay leaf
½ cup pitted green olives
2 T capers, drained
3 T coarsely chopped cilantro
Serve with cauliflower rice
(recipe page number 22)
32
PAN-SEARED SALMON
WITH GARLIC GHEE
SAUCE
Cook: 30 mins
In a large skillet over medium-high heat, melt ½
Total: 40 mins tablespoon of ghee. Add in the salmon, and sear until
cooked through (approximately 5 minutes each side).
Yield: 2 servings
When finished, remove the fillets from the pan, and
Nutritional info per serving: set aside.
Calories Carbs Protein Fat Melt the remaining ghee with the leftover juices in the
410 8g 27g 30g skillet.
Add the minced garlic, and fry until fragrant
INGREDIENTS: (approximately 1 minute). Stir in the diced onions, and
sauté for 5 minutes, or until tender.
2 T ghee, divided
Reduce the heat to low, and add the coconut milk,
2 (4 oz ) salmon fillets
ground turmeric, and salt.
3 large garlic cloves, minced
Let the ingredients simmer for 10 minutes, making
1 cup diced onions sure to stir every few minutes. Add the tapioca starch,
1 cup full-fat coconut milk and continue mixing until it is fully dissolved.
¼ t ground turmeric Toss in the spinach leaves, and let them wilt for 1
minute before removing the skillet from the heat.
1 t salt
Return the salmon fillets back to the skillet, and spoon
1 t tapioca starch
the sauce over.
2 cups baby spinach leaves
Sprinkle with chopped parsley, and serve warm!
1 T chopped parsley, for
garnish
33
BREAKFAST SAUSAGE
CASSEROLE
Cook: 3 hrs 10 mins
Heat a medium cast iron skillet over medium heat for
Total: 3 hrs 20 mins 2 minutes.
Yield: 6 servings Add the pork sausage, and break it into small
crumbles. Cook for 3 minutes.
Stir in the sage, thyme, garlic powder, black pepper,
and sea salt. Cook 5 minutes longer. Turn the heat off.
461 5g 27g 37g
Stir in the chopped onion and bell peppers.
INGREDIENTS: Grease the bowl of the slow cooker with ghee. Pour
the pork and vegetable mixture into the bottom of the
1 lb pork sausage slow cooker.
1 t dry rubbed sage In a large mixing bowl, whisk the eggs, coconut milk,
and nutritional yeast until the eggs are thoroughly
1 t dried thyme
combined. Pour it into the slow cooker over the pork
½ t garlic powder mixture.
½ t ground black pepper Cover, and cook on LOW for 2–3 hours, until the eggs
½ t sea salt are cooked through.
½ cup chopped red onion Slice into 6 servings. Serve hot.
½ cup chopped green bell

pepper
½ cup chopped red bell
pepper
1 T ghee
12 large eggs
½ cup coconut milk
34
TOMATOES
WITH BASIL
Cook: 0 mins
Slice the cherry tomatoes in half, and put it in a bowl.
Total: 10 mins
Finely chop the fresh basil, and add to the bowl.
Yield: 2 servings Drizzle with olive oil and balsamic vinegar..
Nutritional info per serving: Add sea salt to taste.

59 4g 1g 5g
INGREDIENTS:
1 cup tomatoes, cherry or

grape
¼ cup fresh basil
2 t olive oil or less, to taste
1 t balsamic vinegar or less,
to taste
¼ t sea salt, to taste
35
CRISPY
“FRIED” CHICKEN
Cook: 30 mins
Preheat oven to 400°F, and place a cooling rack on top
Total: 40 mins of a baking sheet.
Yield: 4 servings In a bowl, whisk the egg and set aside.

Combine nutritional yeast, almond flour, and
seasonings together on a separate plate.
200 3g 32g 6g Blot the chicken breasts dry with a paper towel, and
coat in the egg mixture.
INGREDIENTS: Shake off the excess egg, and dredge in the seasoning
mixture on both sides.
1 egg
Place onto the prepared rack, and bake for 25–30
¼ cup nutritional yeast minutes until golden brown. Enjoy!
¼ cup almond flour
1 t paprika
½ t sea salt
½ t dried oregano
½ t dried dill
¼ t garlic powder
¼ t onion powder
¼ t ground cayenne pepper
1 lb chicken breasts, pounded
to ½ -inch thickness*
*Tip: You can use a mallet

or a heavy pan to pound the
chicken breasts.
36
SAUTÉED VEGETABLES
WITH LEMON AND BASIL
Cook: 20 mins
Heat a large sauté pan over medium heat. Add the oil
Total: 25 mins when the pan is hot.
Yield: 2 servings Add the mushrooms and garlic, and sauté, stirring
frequently, until the mushrooms begin to soften (about
Nutritional info per serving: 8 minutes).
Add the bell pepper and zucchini, and continue to
53 7g 4g 3g
cook until the vegetables soften slightly.
INGREDIENTS: Remove from the heat. Add the lemon juice, basil, sea
salt (if desired), and black pepper. Toss the mixture,
1 t coconut oil or olive oil and serve hot.

minced
seeded and diced
1 T fresh basil, thinly sliced
¼ t sea salt, to taste
½ t black pepper, to taste
37
LAMB
PATTIES
Cook: 15 mins
Form the meat into patties. Season each side with sea
Total: 20 mins salt and black pepper.
Yield: 4 servings Add the oil to a medium skillet over medium-high

heat.
Add the patties and cook, turning often
349 0g 19g 30g Half-inch patties are done after 3 minutes per side at
160°F, but cook to your desired level of doneness.
INGREDIENTS:
1 lb ground lamb
1 t sea salt
¼ t black pepper, freshly
ground
1 T coconut oil
38
CELERIAC
FRIES
Cook: 20 mins
Total: 30 mins
Cut the celeriac into ¼-inch strips (like French fries),
Yield: 2 servings and place them in an ovenproof dish.
Drizzle with olive oil, and season with sea salt and
freshly ground black pepper if desired.
101 9g 2g 7g Bake the fries for approximately 10 minutes.
After 10 minutes, decrease the temperature to 400°F
INGREDIENTS: for another 8–10 minutes.
1 large celeriac root

1 T olive oil
1 t sea salt, optional
1 t black pepper, freshly
ground
39
BACON AND SPINACH
FRITTATA
Cook: 25 mins
Total: 35 mins
Whisk the eggs with the coconut milk in a large bowl.
Yield: 4 servings Set aside.
Cook the bacon in a skillet until crisp. Remove the
bacon from the skillet, and set aside.
419 4g 29g 32g Add the spinach to the skillet with the bacon fat, and
cook until just wilted.
INGREDIENTS: Pour the egg mixture into the skillet, and season with
salt and pepper.
12 large eggs
Bake for 15–20 minutes until the eggs are set.
½ cup full-fat coconut milk
Top with cooked bacon before serving.
6 slices bacon, chopped
4 cups spinach, chopped
40
CHICKEN TORTILLA
SOUP
Cook: 6-7 hrs
Combine the onion, garlic, tomatoes, broth, salt,
Total: 6-7 hrs 10 mins freshly ground black pepper, and green chile pepper
in a 6-quart slow cooker.
Yield: 4-6 servings
Lay the chicken thighs on top.
Cover, and cook on LOW for 6–7 hours.
477 18g 29g 34g Cut the keto tortillas in half, and then cut the halves
into ¼-inch strips.
INGREDIENTS: Heat the avocado oil in a large skillet over medium
heat. Add the tortilla strips and cook, stirring, until
1 medium red onion, finely crisp. Drain on paper towels.
chopped
When the soup is done, remove the chicken thighs,
1 clove garlic, crushed and transfer the soup to a blender. Add the coconut
3 medium tomatoes, peeled, milk, and blend until smooth.
seeded, and chopped Cut the chicken thighs into bite-sized pieces, and set
2 cupschicken bone broth them aside.
1 t kosher salt or to taste Ladle the tortilla soup into bowls and top with chicken
pieces and tortilla strips. Sprinkle with chopped
⅛ t freshly ground black
cilantro and serve!
pepper or to taste
1 mild green chile pepper,
seeded and chopped
1 lb boneless chicken thighs
4keto tortillas (recipe on
page 42)
2 T avocado oil
1 cup full-fat coconut milk
Optional: Use 2 T coarsely-

chopped fresh cilantro to
garnish.
41
KETO
TORTILLAS
Cook: 12 mins
Combine the almond flour, psyllium husks, baking
Total: 22 mins powder, and salt in a medium mixing bowl, and mix
well to combine.
Yield: 6 tortillas
Add the boiling water, and mix well.
Serving Size: 1 tortilla
Add the egg and mix well until completely combined,
Nutritional info per serving: then allow the dough to rest for a few minutes while
Calories Carbs Protein Fat you prepare two sheets of parchment paper on the
88 6g 2g 6g counter.
Divide the dough into 6 golf-ball-sized pieces.
INGREDIENTS:
Roll out the dough between the two pieces of
1 cup almond flour parchment paper until they are ⅛-inch thick and about
6- to 7-inch circles across. Don’t make them too big or
4 T ground psyllium husks thin, or they will stick to the parchment.
½ t baking powder Heat the avocado oil in a frying pan over medium.
1 t salt When the oil is hot, add the first tortilla and cook until
done on the first side, about 1 minute. Flip, and cook
¼ cup boiling water
an additional minute on the second side, then remove
1 large egg it from the heat and set aside on a plate. Repeat with
1 T avocado oil the remaining tortillas.
Store the tortillas in an airtight container in the fridge
for up to 5 days. Enjoy!
42
SKIRT STEAK WITH
CHIMICHURRI SAUCE
Cook: 8 mins
Heat the grill over high heat. Whisk together the
Total: 18 mins cumin, sea salt, and black pepper in a small bowl, and
sprinkle over the steak. Use clean hands to rub the
Yield: 4 servings
seasoning into the steak.
Nutritional info per serving: Once the grill is smoking, place the steak on top
Calories Carbs Protein Fat and grill for 4 minutes; flip and grill an additional 4
473 3g 18g 41g minutes. Allow the steak to rest on a cutting board for
5 minutes.
INGREDIENTS: While the steak rests, combine the ingredients for the
chimichurri sauce in a food processor. Pulse until well
Steak
combined.
1 lb grass-fed skirt steak
Slice the steak, and spoon the chimichurri sauce over
½ t ground cumin the top.
¼ t sea salt
⅛ t black pepper
Chimichurri sauce
½ cup extra virgin olive oil
¼ cup red wine vinegar
3 cloves of garlic, minced
1 cup cilantro leaves, loosely
packed
1 cup parsley leaves, loosely
packed
1 T dried oregano
¼ t sea salt
43
BERRIES WITH
COCONUT AND LIME
Cook: 0 mins
Divide the berries into small bowls.
Total: 5 mins
Add the coconut milk, and sprinkle with lime juice.
Yield: 2 servings

84 10g 1g 6g
INGREDIENTS:
1 cup fresh berries

¼ cup full-fat coconut milk,
preferably the cream at the
top of the can
½ medium lime
44
SEARED SCALLOPS
WITH CREAMY
BROCCOLI MASH
Cook: 30 mins
Combine the broccoli florets, minced garlic, diced
Total: 40 mins onions, and water together in a large skillet over
medium heat. Let the ingredients cook in the skillet for
Yield: 2 servings
at least 15 minutes, tossing every few minutes with a
Nutritional info per serving: wooden spoon.
Calories Carbs Protein Fat When the broccoli is tender, transfer the ingredients
165 16g 24g 1g to a blender and pulse on high until you get a
homogeneous purée (scrape down the sides as
INGREDIENTS: needed).
In the meantime, grease the same skillet with a bit of
3 cups broccoli florets
olive oil, and place the scallops in a single layer. Sear
1 T minced garlic them over medium heat for 3 minutes on each side
1 cup diced yellow onions until they are cooked throughout.
1½ cups water Divide the broccoli mash between 2 plates, and top
with the seared scallops.
Olive oil for greasing
Squeeze a bit of fresh lemon juice over the scallops,
½ lb large sea scallops
and add salt and pepper to taste.
Fresh lemon wedges, for
garnish
Salt and pepper, to taste
45
Week 3
COOKIE DOUGH FAT
BOMBS
Cook: 30 mins
In a bowl, beat the coconut oil with a whisk until it is
Total: 40 mins light and fluffy (about 1 minute).
Yield: 12 servings Add the monk fruit powder, vanilla extract, and salt,
and then continue beating until combined for about
Nutritional info per serving: another 30 seconds.
Sift in the almond flour, and mix with a wooden spoon
261 12g 6g 21g
for about 1 minute to make a thick, homogeneous
dough. Fold in the chocolate chips.
INGREDIENTS:
Line a baking sheet with aluminum foil, and then
8 T coconut oil, solid shape the dough into a 1-inch thick rectangle. Let it
chill in the refrigerator for 30 minutes.
⅓ cup monk fruit powder
Once firm, cut the cookie dough into 12 rectangles,
½ T vanilla extract
and enjoy!
¼ t kosher salt
Place the cookie dough fat bombs in an airtight
2 cups blanched almond flour container, and store for up to 1 week in the refrigerator.
⅔ cup unsweetened dark
chocolate chips
47
SHAKSHUKA
Cook: 2 hrs 25 mins
Grease the bowl of a slow cooker with ghee.
Total: 2 hrs 30 mins
Add the tomatoes, peppers, onion, garlic, cumin,
Yield: 4 servings oregano, and sea salt. Stir well. Cover and cook on
LOW for 2 hours.
Make 4 small wells in the tomato mixture with a spoon,
and gently drop in the eggs.
113 9g 8g 5g
Cover, and cook an additional 15–20 minutes, until the
INGREDIENTS: eggs reach your desired doneness. Serve hot.
Ghee for greasing

2 cups canned, diced
tomatoes in juice
peppers
¼ cup chopped white onion
1 t minced garlic
1 t ground cumin
1 t dried oregano
½ t sea salt
4 large eggs
48
SALMON SALAD
Cook: 0 mins
In a medium bowl, combine the salmon, mayo,
Total: 5 mins mustard, and spices. Stir together until well mixed.
Yield: 2 servings Divide the greens between 2 plates. Scoop the salmon
salad onto the greens, and top with avocado slices
Nutritional info per serving: and green onions if desired.
401 10g 36g 27g
INGREDIENTS:
2 (6 oz) cans salmon

3 T Paleo mayonnaise
2 t Dijon mustard
4 cups mixed greens
1 medium avocado, peeled
and sliced
2 medium green onions,
diced, optional
49
BUNLESS BURGERS
Cook: 20 mins
Mix the meat, sea salt, and freshly ground black
Total: 25 mins pepper together with a fork.
Yield: 4 servings Form into patties.

Heat a skillet over medium-high heat, and add the oil
when hot.
154 0g 22g 7g Cook the burgers until the desired temperature is
reached.
INGREDIENTS:
1 lb ground lean beef or

turkey
½ t sea salt
ground
1 t coconut oil
50
GRAIN-FREE
BURGER BUNS
Cook: 10 mins
Total: 20 mins
In a large bowl, mix the coconut flour, almond flour,
Yield: 4 servings baking powder, and sea salt together with a fork.
In a separate bowl, blend the eggs and coconut oil.
Calories Carbs Protein Fat Pour the egg mixture into the flour mixture, and
271 6g 9g 24g combine completely.
Line a baking sheet with parchment paper, and grease
INGREDIENTS: the paper lightly with coconut oil.
Pour the batter onto the oiled parchment paper to
4 T coconut flour
make 8 (3-inch diameter) pools.
4 T almond flour
Bake for 10 minutes.
1 t baking powder
½ t sea salt, optional
4 large eggs
4 T coconut oil, melted
51
PORK CHOPS
Cook: 6 hrs 5 mins
Heat the avocado oil in a skillet over medium heat.
Total: 6 hrs 17 mins Add the pork chops, and brown both sides, about 5–7
minutes total.
Yield: 4-6 servings
Transfer the browned chops to a 6-quart slow cooker.
In a small bowl, combine the granulated onion,
parsley, paprika, salt, and broth. Mix well. Pour the
425 0g 47g 29g
broth mixture over the pork chops.
INGREDIENTS: Cover, and cook on LOW for 6 hours.

Transfer the pork chops to a serving plate or platter,
1 T avocado oil and keep warm.
2 large bone-in center-cut Transfer the juices to a saucepan, and bring them to a
pork chops (~2 lbs) simmer. Stir in the arrowroot starch mixture and cook,
1 T granulated onion stirring until slightly thickened (about 5 minutes). Stir in
the butter until melted and incorporated.
2 t dried parsley
Pour the sauce over the chops, and serve with
1 t paprika
mashed turnips or cauliflower mash.
1 t salt
1½ cups chicken bone broth
2 t arrowroot starch mixed
with 1 T cold water
2 T grass-fed butter or ghee
52
ROASTED CABBAGE
Cook: 40 mins
Total: 45 mins
Brush the cabbage on all sides with avocado oil.
Yield: 4 servings Spread evenly on a baking sheet, and sprinkle with
sea salt.
Roast until the cabbage browns (about 35–40
minutes). Serve warm or cold.
145 13g 3g 10g
INGREDIENTS:
1 head green cabbage,

quartered
3 T avocado oil
½ t sea salt
53
AVOCADO
BREAKFAST SALAD
Cook: 15 mins
In a medium skillet, cook the bacon over medium heat
Total: 25 mins until crispy (about 3 minutes). Transfer the bacon to
a plate. Measure out 2 tablespoons of bacon fat, and
Yield: 2 servings
set aside. Leave 1 tablespoon of bacon fat in the pan.
Nutritional info per serving: Discard the rest of the fat or keep it for later use.
Calories Carbs Protein Fat In the same skillet, add the mushrooms and bell
351 12g 20g 26g pepper. Sauté over medium heat until the vegetables
start to soften (about 4 minutes). Push the vegetables
INGREDIENTS: to the sides of the pan, and crack the eggs into the
center. Sprinkle the eggs with salt and pepper. Cook
4 slices sugar-free bacon for 3 minutes on the first side, then flip and cook until
¼ cup sliced white button the yolks reach the desired firmness (about 1 more
mushrooms minute for over-easy).
¼ cup diced red bell pepper Meanwhile, divide the spinach leaves, cherry
tomatoes, and avocado between 2 bowls. Crumble 2
4 organic eggs
pieces of bacon over each salad.
¼ t sea salt
To make the dressing: In a small bowl, whisk together
⅛ T black pepper, freshly the 2 tablespoons reserved bacon fat, apple cider
ground vinegar, and mustard. Season with salt and pepper.
4 cups baby spinach Drizzle the dressing over the salads.
¼ cup cherry tomatoes When the eggs are cooked to your liking, place them
on top of the salads. Serve immediately.
1 medium avocado
Salad dressing
2 T reserved bacon fat from
the bacon
2 t apple cider vinegar
1 t mustard
54
CHICKEN WITH
ROSEMARY AND
MUSHROOM GLAZE
Cook: 30 mins
Season the chicken breasts with sea salt (optional) and
Total: 40 mins black pepper.
Yield: 4 servings Heat a large skillet over medium heat. Add 1

tablespoon coconut oil when the pan is hot.
Add the chicken breasts, and cook until the internal
temperature reaches 165°F, or until there is no pink in
317 1g 29g 22g
the center.
INGREDIENTS: Meanwhile, add the remaining coconut oil to a

medium sauté pan over medium-high heat. When the
(4–6 oz) pieces chicken pan is hot, add the rosemary, hazelnuts, and garlic.
breast, boneless, skinless Simmer together for 5 minutes.
1 t sea salt, to taste Add the mushrooms, and cook for another 5 minutes
or until the mushrooms are browned. Season with sea
1 t black pepper, freshly
salt and black pepper if desired.
ground, to taste
Pour the mushroom mixture over the chicken to serve.
4 T coconut oil, divided
2 t fresh rosemary
2 t hazelnuts, chopped
minced
55
MAPLE BREAKFAST
SAUSAGE PATTIES
Chill: 15 mins
With clean dry hands, combine all the ingredients
Cook: 15 mins together in a large bowl. Be careful not to overmix the
meat; stop when just combined.
Total: 35 mins
Place the bowl into the fridge to chill for about 15
Yield: 4 servings minutes.
Nutritional info per serving: Once chilled, divide the mixture into 4 equal parts on a
Calories Carbs Protein Fat baking sheet.
350 3g 29g 24g Divide to form into patties about 2½-inches wide.
Approximately 2 per serving.
INGREDIENTS:
At this point, you can refrigerate or freeze patties for
1 lb ground pork later use.
2 t raw honey or maple syrup Heat a cast iron skillet to high, and fry the sausage
patties 2 or 3 at a time until cooked through (about 4
1 medium garlic clove, minutes per side).
minced
Place the cooked patties on a plate lined with paper
2 t dried sage towels to drain.
1 t sea salt
¾ t dried thyme
¼ t black pepper
¼ t ground nutmeg
56
ROASTED RADISHES
Cook: 35 mins
Preheat oven to 425°F. Toss the radishes, coconut
Total: 45 mins oil, salt, pepper, and rosemary together, and spread
evenly on a baking sheet. Roast for 30–35 minutes or
Yield: 4 servings
until the radishes are fork-tender.
Nutritional info per serving: Mix the vinegars together, and drizzle over the
Calories Carbs Protein Fat radishes when done. Serve warm or chilled.
164 9g 2g 13g
INGREDIENTS:
2 lb radishes, whole washed,

trimmed, and halved
(quartered if they are large)
4 T coconut oil
1 t dried rosemary
2 T balsamic vinegar
1 t apple cider vinegar
57
TORTILLA-FREE
STEAK WRAPS
Chill: 30 mins - 2 hrs
Slice the skirt steaks in half so that each steak is
Cook: 15 mins 5-inches long. Pound each steak with a meat mallet
until 3-inches wide.
Total: +/- 2 hrs 45 mins
Combine 2 tablespoons balsamic vinegar and 2
Yield: 4 servings tablespoons coconut aminos in a mixing bowl. Add
the steaks to the mixture, and toss with hands to coat.
Cover, and marinate for 30 minutes–2 hours in the
refrigerator.
308 11g 19g 20g
Slice the vegetables into thin strips (about ⅓ cup of
INGREDIENTS: each vegetable). Heat a skillet over medium heat with
2 tablespoons olive oil. Add the veggies, 1 tablespoon
1 lb grass-fed skirt steak coconut aminos, 1 tablespoon balsamic vinegar, and
garlic. Sauté for 7 minutes, until tender.
3 T balsamic vinegar, divided
Once the steaks have marinated, use tongs to place
3 T coconut aminos, divided
the veggie mix in the center of each skirt steak. Fold
½ medium onion each side toward the center, secure with a toothpick,
1 carrot and season with pepper.
1 bell pepper Heat a grill or pan over high heat. Place the skirt steaks
on a pan, and cook for 3 minutes. Repeat on the other
1 zucchini
side. Serve hot.
1 portobello mushroom cap
2 T olive oil
1 t garlic
4 toothpicks
Black pepper, freshly ground,
to taste
58
FIERY SHRIMP TACOS
Cook: 2-3 hrs
Peel the shrimp and remove the tails.
Total: 2-3 hrs 10 mins
Layer the raw shrimp at the bottom of the slow cooker.
Yield: 5 servings Drizzle with 1 tablespoon olive oil, then mix in the
chopped onion.
Calories Carbs Protein Fat Drain the canned, fire-roasted tomatoes, and pour it
124 10g 24g 3g over the shrimp. Stir together.
Add the bell pepper and the rest of the ingredients,
INGREDIENTS: including seasonings and cilantro. Stir all together.
1 lb medium shrimp, peeled Cook on LOW for 2–3 hours.
and tails off, fresh or frozen
(* see tip right) Check on the shrimp around 2 hours of cooking. If they
look almost done, cook for another 30 minutes to an
1 T olive oil
hour. They should be seasoned nicely and pink, similar
½ cup chopped onion to that of steamed shrimp.
1 (14.5 oz) can fire-roasted
Serve with Bibb lettuce leaves or keto tortillas.
stewed tomatoes, diced
Top with a selection of your favorite toppings such
1 bell pepper, chopped (about
a ½ cup) as extra cilantro, chopped purple cabbage, chopped
green onion, coconut yogurt, avocado, jalapeño
½ cup chunky salsa
pepper, or pickled onions and carrots.
Dash of sea salt and black
pepper *Tip: If you are using frozen shrimp, quickly thaw in
water for 10 minutes, then peel.
½ t cumin
½ t chili powder or ancho chili
powder
¼ t paprika or cayenne pepper
1 t minced garlic
3–4 T chopped cilantro
Keto tortillas (recipe page 42)
or Bibb lettuce leaves to serve.
Optional: Top with extra
cilantro, chopped purple
cabbage, chopped green
onion, coconut yogurt,
avocado, jalapeño pepper, or
pickled onions and carrots.
59
GREEN VEGGIE
EGGS
Cook: 15 mins
Crack the eggs into a blender. Add the avocado and
Total: 20 mins kale. Blend until the mixture is smooth and has even
color and consistency.
Yield: 4 servings
Heat a large cast iron skillet over medium-low heat.
Nutritional info per serving: Once the skillet is hot, add your ghee (or cooking oil),
Calories Carbs Protein Fat and allow it to heat. Swirl it around the skillet to ensure
340 6g 18g 27g that the bottom and sides of the pan are well coated.
Pour the blended egg mixture into the hot skillet, and
INGREDIENTS: allow it to slowly cook. Season with salt and pepper to
taste.
5 large eggs
Allow the eggs to cook undisturbed until the edges
¾ medium avocado, peeled
have begun to cook and look slightly different in color
and pitted
than the rest of the eggs. Using a wooden spoon or
1½ cups spinach or kale with metal spatula, gently pull the eggs toward the center
ribs removed of the skillet.
1 T ghee Continue to carefully stir until there is no more visible
⅛ t sea salt, to taste uncooked egg mixture. Be careful not to overcook, as
the eggs will quickly become dry and crumbly. Once
done, remove the skillet from the heat and serve.
60
CAVEMAN STEAK
Cook: 15 mins
Preheat a broiler to high.
Total: 20 mins
In a small bowl, combine the oregano, black pepper,
Yield: 2 servings garlic, sea salt, and oil or tallow.
Place the steaks on the broiler pan, and brush both
sides with the oil mixture.
525 0g 38g 43g Broil 2–3 inches from the heat source (usually the
very top of the oven) for 7 minutes for medium-rare (8
INGREDIENTS: minutes for medium). Remove from the oven, and turn
the steaks. Return to the oven, and broil the other side
1 t dried oregano for an additional 5 minutes for medium-rare (6 minutes
for medium).
⅛ t black pepper
When the desired internal temperature is reached,
remove the steaks from the oven, cover with foil,
minced
and let rest for 5 minutes. Serve with your favorite
½ t sea salt, optional vegetable or side.
3 T coconut oil or tallow,
melted
2 (8–12 oz) pieces beef sirloin
steak, strip, or tenderloin
61
EASY SIDE SALAD
WITH LEMON
Cook: 0 mins
In a medium bowl, toss all ingredients until the arugula
Total: 5 mins leaves are fully coated. Add more sea salt, pepper, or
lemon juice if desired.
Yield: 2 servings
Divide into servings, and serve alongside a main dish
Nutritional info per serving: or protein.
129 2g 1g 14g
INGREDIENTS:
2 cups arugula, baby or baby

spinach
2 T olive oil
⅛ t sea salt
62
SCRAMBLED EGGS
WITH BACON AND
VEGETABLES
Cook: 15 mins
Cook the bacon, remove from the pan, and reserve
Total: 20 mins 1 tablespoon of the bacon drippings in the pan.
(Alternatively, cook the bacon on a baking sheet in
Yield: 2 servings
the oven for 20 minutes at 350°F while everything else
Nutritional info per serving: cooks.)
Calories Carbs Protein Fat Meanwhile, wash and chop the vegetables.
355 10g 20g 27g
Over medium-high heat, add the zucchini, garlic, and
tomato to the pan with the remaining bacon drippings.
INGREDIENTS: Sauté until just before tender.
4 slices bacon While cooking, beat the eggs in a small bowl. Set
aside.
Crumble the cooked bacon, and set aside.
minced When the vegetables are almost done, add the
beaten eggs and crumbled bacon to the pan, along
1 medium tomato, diced
with the fresh spinach.
4 large eggs
Turn the heat to medium-low, and cook until the eggs
1 cup fresh spinach are fluffy and firm.
Season with freshly ground black pepper and sea salt,
if desired.
63
JALAPEÑO LIME
CHICKEN
Prep: 2 hrs METHOD:
Cook: 15 mins
In a small bowl or ramekin, prepare the marinade by
Total: 2 hrs 15 mins adding the lime juice, extra virgin olive oil, cumin, red
pepper flakes, salt, pepper, and 1 slice of jalapeño.
Yield: 3 servings
Place the chicken breasts and marinade in a plastic
Nutritional info per serving: bag. Put in the refrigerator for a minimum of 2 hours to
Calories Carbs Protein Fat marinate (overnight is ideal).
229 2g 39g 6g
Remove chicken and marinade from the refrigerator
20 minutes before cooking to bring to room
INGREDIENTS: temperature prior to cooking.
3 T lime juice Heat a skillet to medium heat. Once the skillet is

hot, place the chicken on the skillet, and pour the
1 T extra virgin olive oil
marinade over it. Cook for 7 minutes until the chicken
½ t cumin begins to brown on the bottom, then flip the chicken
¼ t red pepper flakes with a spatula and cook another 7 minutes on the
other side, or until fully cooked through.
Salt and pepper to taste
Remove the chicken from the skillet, serve
1 jalapeño, sliced into ¼-inch
immediately with sliced jalapeños, and garnish with
pieces widthwise
cilantro.
3 chicken breasts
Cilantro for garnish
64
ROASTED TURMERIC
CAULIFLOWER
Cook: 30 mins
Preheat oven to 400°F. Chop the head of the
Total: 35 mins cauliflower into florets.
Yield: 4 servings Whisk together the coconut oil, turmeric, cumin,

crushed red pepper, garlic, and water.
Place the cauliflower florets on a pan, pour the mixture
over them, and toss well.
97 7g 3g 7g
Roast the cauliflower for 30 minutes, and top with
INGREDIENTS: fresh basil.
1 head cauliflower
2 T coconut oil melted
1 t turmeric
½ t cumin
½ t red pepper flakes,
crushed
½ t crushed garlic
2 T water
2 T fresh basil, chopped
65
Week 4
GREEN SMOOTHIE
FAT BOMBS
Cook: 5 mins
Place all the ingredients in a high-speed blender.
Chill: 2 hrs Blend on high until smooth.
Total: 2 hrs 10 mins Using a teaspoon, transfer the mixture into the cavities
of the silicone mold.
Yield: 24 servings
Place in the freezer for 2 hours to set, then enjoy!
37 2g 1g 3g
INGREDIENTS:
2 avocados, pitted with skin

removed
2 cups spinach
1 cup coconut milk
1 t vanilla extract
67
OMELET MUFFINS
Cook: 30-35 mins
Total: 45 mins
Grease 8 muffin cups with coconut oil or line with
Yield: 4 servings paper baking cups. (Fill any remaining muffin cups with
1-inch of water so they do not scorch while baking.)
Add 1 tablespoon of olive oil to a medium frying pan,
and sauté the onion, bell pepper, and asparagus (or
325 7g 26g 21g
broccoli) for 4–5 minutes to soften.
INGREDIENTS: Beat the eggs in a medium bowl, and add the meat,
sautéed vegetables, salt, and ground pepper.
1 package paper muffin liners Pour the mixture into the muffin cups.
or coconut oil
Bake for 30–35 minutes.
⅛ cup water (for muffin cups)
1 T olive oil
¼ medium onion, diced
diced
¼ lb asparagus, diced (or
broccoli)
8 large eggs
½ lb chicken, ham, or
sausage cooked and cut or
crumbled into small pieces
¼ t sea salt
⅛ t black pepper
68
STUFFED CUCUMBER
BITES
Chill: 20 mins
Slice the cucumbers in half lengthwise. Use a spoon
Total: 30 mins to scoop the seeds out of the center, and discard.
Yield: 4 servings In a small bowl, stir together the mayonnaise,

nutritional yeast, and peppers.
Spoon the mixture into 2 cucumber halves, overfilling
slightly. Top with the other cucumber half, and
155 4g 1g 15g
squeeze gently to seal. Place in the refrigerator for 20
minutes to set.
INGREDIENTS:
Slice horizontally into ½-inch bites and serve chilled.
2 medium cucumbers
⅓ cup Paleo mayonnaise
¼ cup bell pepper, minced
½ a small jalapeño, minced
69
PORK AND MUSHROOM
STEW
Cook: 8 hrs
Melt the ghee or coconut oil in a heavy skillet set over
Total: 8 hrs 25 mins high heat. In batches, add the pork in single layers and
brown on all sides. Once browned, place the pieces
Yield: 4 servings
into a bowl.
Nutritional info per serving: Once all the meat has browned, lower the heat to
Calories Carbs Protein Fat medium. Add a bit more fat to the pan, and sauté the
473 9g 39g 33g onion and garlic until fragrant and translucent. Add the
seasonings and stir to coat. Then add the broth and
INGREDIENTS: white wine vinegar.Place the meat and juices back into
the pan, bring to a simmer.
2 T ghee or coconut oil
Transfer to the slow cooker and cook on LOW for 6
1½ lbs pork loin, cut into hours. Add the mushrooms and cup of water, and
1-inch cubes and patted dry continue cooking for 2 hours on LOW.
1 medium onion, chopped Ladle a little bit of the cooking liquid into a measuring
1 clove garlic, chopped cup—whisk in the coconut milk and ghee, then return
to the slow cooker. Add the capers, mix one final time
2 T dried oregano
and serve.
2 T dried mustard
½ t freshly ground whole
nutmeg
½ t Himalayan salt
½ t freshly cracked black
pepper
1½ cups beef bone broth
2 T white wine vinegar
1 lb white button mushrooms
1 cup water
¼ cup full-fat coconut milk
¼ cup ghee
3 T capers
70
KETO BUNS
Cook: 25 mins
Preheat oven to 400°F. Grease and line 6 muffin
Total: 30 mins cavities with parchment paper.
Yield: 6 servings In a large bowl, beat the eggs and olive oil.
Sift the almond meal, salt, and ¾ tablespoon of dried
Serving Size: 1 bun
oregano into the egg mixture. Whisk well.
Nutritional info per serving: Divide the batter between the 6 muffin cavities, then
Calories Carbs Protein Fat sprinkle the rest of the oregano on top of the batter.
134 2g 7g 11g
Bake for 25 minutes, or until the buns are golden
brown on top.
INGREDIENTS:
Let the buns cool completely before removing them
4 large eggs from the muffin tin and slicing.
4 t olive oil
½ cup almond meal
¼ t salt
1 T dried oregano, divided
71
GUAC-STUFFED
KALI BURGERS
Cook: 10 mins
Preheat a grill pan to medium heat.
Total: 20 mins
In a small bowl or ramekin, mash the avocado. Add the
Yield: 4 servings chopped sundried tomatoes with lemon juice, and mix
until combined. Set aside.
Divide the meat into 4 piles, and form into patties by
pressing them thin between your hands.
248 7g 23g 13g
Place a heaping spoonful of the guacamole in the
INGREDIENTS: center of each patty. Fold the edges of the meat
around the guacamole until it forms into a ball.
1 large, ripe avocado Gently pat the meat between your hands to flatten
¼ cup sundried tomatoes, into a patty again. It’s fine if some guacamole comes
chopped out of the edges.
1 T lemon juice, freshly Place the patties on the preheated grill pan. Cook for
squeezed 4–5 minutes, then flip the burgers and cook another
4–5 minutes on the other side until the burgers are
1 lb grass-fed ground beef
browned on both sides.
Remove the burgers from the skillet. Serve
immediately, and top with any leftover guacamole.
72
FOUR-INGREDIENT
AVOCADO CHIPS
Cook: 20 mins
Preheat the oven to 325°F, and line a baking sheet with
Total: 30 mins parchment paper.
Yield: 14 servings Combine all ingredients in a mixing bowl. Stir well to

combine.
Scoop heaping teaspoons of the mixture onto the
prepared baking sheet, about 3- inches apart. Flatten
44 2g 2g 4g
the chips with the back of a spoon.
INGREDIENTS: Bake for 18 minutes, or until golden brown.

Let the chips cool for 5 minutes, and enjoy!
1 cup avocado, mashed
½ cup almond flour,
blanched
½ t sea salt
73
TURKEY EGG
BREAKFAST SKILLET
Cook: 20 mins
Heat the olive oil in the skillet over medium heat.
Total: 25 mins
Add the chopped onion, and sauté until soft and
Yield: 2 servings translucent.
Add the ground turkey, and cook until fully browned.
Calories Carbs Protein Fat Add in the tomato sauce, and continue to cook for 2–3
360 14g 31g 20g minutes.
Season with salt and pepper.
INGREDIENTS: Make 2 small wells in the turkey mixture, and crack the
eggs into each.
1 T extra virgin olive oil
Cover the skillet, and cook for 5 minutes or until the
½ onion, finely chopped
egg whites are opaque.
½ lb ground turkey
1 cup organic tomato sauce
(no sugar added)
2 eggs
74
CHICKEN
CACCIATORE
Cook: 6-8 hrs
Season the chicken breasts on both sides with salt
Total: 6-8 hrs 10 mins and pepper. Place the chicken into the slow cooker.
Yield: 4 servings In a medium bowl, stir together the garlic, onion, bell
peppers, diced tomatoes, rosemary, and thyme. Pour
Nutritional info per serving: the sauce evenly over the chicken. Place a bay leaf in
Calories Carbs Protein Fat the center.
233 9g 41g 2g
Cover, and cook for 6–8 hours on LOW.
INGREDIENTS: Serve right away.
4 medium chicken breasts

1 t sea salt
¼ t black pepper
2 cloves garlic, minced
½ large onion, diced
1 large red bell pepper, diced
1 (14.5 oz) can diced
tomatoes, drained
1 T fresh thyme, chopped
1 medium bay leaf
75
SPICY HERB DRESSING
Cook: 0 mins
Combine all ingredients in a food processor or
Total: 5 mins blender, or whisk together by hand until thoroughly
mixed.
Yield: 8 servings
Drizzle over salad, veggies, or meat.
Store in an airtight container. The ingredients will
separate, so blend or mix again before serving.
183 1g 0g 21g
For less spice, add more oil. For more spice, add
INGREDIENTS: less oil.
1 T fresh mint, minced

1 t fresh oregano, minced
1 medium jalapeño pepper,
seeded and minced
1 medium garlic clove, peeled
and minced
2 T lemon juice
¼ t sea salt
¾ cup olive oil
76
LAMB CHOPS WITH
ARUGULA AND
PISTACHIOS
Cook: 15 mins
Heat the oil in a large heavy-bottomed skillet. Add the
Total: 20 mins celery, and cook until softened.
Yield: 4 servings Season the lamb chops with salt and pepper, and add
them to the pan. Cook until well browned, and the
Nutritional info per serving: internal temperature reaches at least 145°F.
Remove the lamb chops from the pan, and add the
532 6g 52g 34g
arugula. Cook quickly, stirring until just wilted.
INGREDIENTS: Top the lamb chops with the arugula, and sprinkle
with the pistachios before serving.
2 T olive oil
2 medium celery stalks, diced
4 lamb chops
4 cups arugula, baby
½ cup pistachios, shelled
77
SAUSAGE
CASSEROLE
Cook: 2-3 hrs 10 mins
Grease a medium cast iron skillet with 1 tablespoon
Total: 2-3 hrs 10 mins ghee, and heat over medium heat for 2 minutes.
Yield: 6 servings Add the pork sausage, and break it into small
crumbles. Cook for 3 minutes.
Stir in the sage, thyme, garlic powder, black pepper,
and sea salt. Cook for 5 minutes longer. Turn the heat
472 8g 28g 36g
off. Stir in the chopped onion and bell peppers.
INGREDIENTS: Grease the bowl of the slow cooker with the remaining
ghee. Pour the pork and vegetable mixture into the
2 T ghee, divided bottom of the slow cooker.
1 lb pork sausage* In a large mixing bowl, whisk the eggs, coconut milk,
and nutritional yeast until the eggs are thoroughly
1 t dry rubbed sage
combined. Pour it into the slow cooker over the pork
1 t dried thyme mixture.
½ t garlic powder Cover, and cook on LOW for 2–3 hours, until the eggs
½ t ground black pepper are cooked through.
½ t sea salt Slice into 6 servings, and serve hot.
½ cup chopped red onion

pepper
½ cup chopped red bell
pepper
12 large eggs
½ cup coconut milk
*Note: In the US, pork
sausage is ground meat, also
called mince, that’s seasoned
like sausage.
78
CHILI-LIME STEAK BITES
WITH GRILLED AVOCADO
Cook: 14 mins
To make the salsa: Stir together the ingredients for
Total: 24 mins the salsa in a small mixing bowl. Refrigerate while
preparing the steak bites.
Yield: 4 servings
To make the steak bites: Stir together the lime juice,
Nutritional info per serving: lime zest, chili powder, cumin, sea salt, and black
Calories Carbs Protein Fat pepper in a medium mixing bowl to form a paste. Add
395 12g 26g 27g the pieces of steak, use your hands to coat.
Heat a medium cast iron grill pan over medium-high
INGREDIENTS: heat for 3 minutes.
Salsa Grease with 1 tablespoon of avocado oil. Add the steak

1 cup tomato, finely chopped to the pan, and cook for 6 minutes, turning halfway
through.
¼ cup red onion, finely
chopped While the steak cooks, slice the avocados in half
2 T cilantro, chopped lengthwise and remove the pits. Remove the skin, and
¼ t ground cumin quarter the avocados. Brush the avocados with the
remaining avocado oil on all sides.
1 T lime juice
Remove the steak from the pan, and set it aside on
¼ t sea salt
a plate tented with aluminum foil. Grill the avocado
Steak bites and avocado slices for 8 minutes, turning halfway through.
2 T lime juice Serve hot alongside the steak bites and salsa.
1 t lime zest
1 t chili powder
¼ t ground cumin
½ t sea salt
⅛ t black pepper, freshly
ground
1 lb flank steak, sliced into
2-inch pieces
2 T avocado oil, divided
2 ripe avocados
79
BAKED SALMON WITH
ROSEMARY AND PECANS
Cook: 15 mins
Total: 25 mins
Lightly grease a baking pan with coconut oil.
Yield: 2 servings Lay the salmon in the pan skin side down.
Nutritional info per serving: Sprinkle the fish with the pecans, rosemary, and sea
Calories Carbs Protein Fat salt (if desired).
431 1g 47g 28g Bake for 12–15 minutes, or until the salmon flakes
lightly with a fork.
INGREDIENTS:
2 T coconut oil
¾ lb salmon, skin on
2 T pecans, chopped
80
SPICY LEMON-GARLIC
SHRIMP SKEWERS
Cook: 10 mins
Soak the wooden skewers in water for 10 minutes.
Total: 20 mins
Heat the grill on medium heat, and grease with olive
Yield: 4 servings oil.
Thread the shrimp and halved lemon slices onto the
wooden skewers.
142 2g 28g 2g Place the skewers in a single layer onto the grill.
Sprinkle the lemon zest, red chili flakes, and minced
INGREDIENTS: garlic on top.
Cook until the shrimp turns pink and the flesh is firm
1 pack wooden skewers (about 4 minutes per side).
Olive oil for greasing Place the shrimp skewers on a plate. Drizzle with
1 lb medium shrimp, peeled lemon juice, garnish with fresh parsley, and serve.
and deveined, tail on
2 lemons, halved and sliced
1 T lemon zest
1 T chili flakes
3 garlic cloves, minced
¼ cup fresh lemon juice
2 T fresh parsley, chopped
Salt, to taste
81
WARM WATERCRESS
AND PINE NUT SALAD
Cook: 15 mins
In a heavy 12-inch skillet, heat the olive oil over
Total: 25 mins medium heat.
Yield: 2 servings Add the garlic clove, and cook for 2 minutes stirring
constantly.
Remove the garlic, and discard it.
428 6g 8g 43g Add all the nuts to the garlic-infused oil, and cook for
5–6 minutes, or until they are browned (stir constantly
INGREDIENTS: to prevent burning).
Add the bacon, sea salt (if desired), and black pepper.
¼ cup olive oil or coconut oil Cook for 2–3 minutes.
1 medium garlic clove, halved Rinse and dry the watercress. Add it to the oil.
¼ cup pine nuts Working quickly, toss the watercress into the mixture,
¼ cup hazelnuts, finely making sure it is well coated and barely heated
chopped through (if left too long it loses some of its crispiness).
4 slices bacon, cooked and Season to taste, and serve immediately.

diced
½ t black pepper, freshly
ground
1 lb watercress, finely
chopped
82
PB AND JAM
Cook: 0 mins
Divide the berries into serving bowls.
Total: 5 mins
Add 2 T almond butter to each bowl, and mix.
Yield: 2 servings

245 16g 7g 18g
INGREDIENTS:
1 cup berries, fresh or frozen

4 T almond butter
83
AVOCADO-STUFFED
CHICKEN MEATBALLS
Cook: 25 mins
In a large mixing bowl, combine chicken, Dijon
Total: 35 mins mustard, garlic powder, parsley, and sea salt. Mix until
combined.
Yield: 10 servings
Form the mixture into 10 golf ball-sized meatballs,
Nutritional info per serving: reserving about half a cup of the meat. Create a divot
Calories Carbs Protein Fat in the center of each meatball, and fill with ½ teaspoon
100 0,5g 11g 6g of mashed avocado. Cover the divot with 1 tablespoon
from the reserved ground chicken to seal.
INGREDIENTS: Heat the ghee over medium heat in a skillet. Add
4–5 meatballs, and cook for 12 minutes, turning the
1 lb ground chicken breast,
meatballs to evenly brown on all sides. Set aside, and
pasture-raised
keep warm.
1 T Dijon mustard
Repeat with remaining meatballs, and serve!
¼ t garlic powder
2 T parsley, finely chopped
½ t sea salt
1 ripe avocado, mashed until
smooth
1 T ghee
84
ROASTED BROCCOLI
Cook: 15 mins
Total: 20 mins
Toss the broccoli with the melted coconut oil, and
Yield: 4 servings sprinkle with sea salt.
Spread across the baking sheet, and cook until the
broccoli browns on the edges (about 10–15 minutes).
129 8g 3g 11g
INGREDIENTS:
3 heads broccoli, cut into

florets
3 T coconut oil
⅛ t sea salt to taste
85
SHREDDED CHICKEN
TACOS
Cook: 6-8 hrs
For the shredded chicken: Add the ingredients to a
Total: 6-8 hrs 10 mins slow cooker, and cook on LOW for 6–8 hours. Remove
the chicken thighs to a medium bowl, and shred by
Yield: 4 servings
hand using two forks.
Nutritional info per serving: To make the crema: Combine all ingredients in a food
Calories Carbs Protein Fat processor or blender. Process until smooth. Chill until
323 12g 19g 24g ready to serve, ideally at least 30 minutes.
To assemble: Spoon the chicken into the keto tortillas
INGREDIENTS: or Bibb lettuce wraps, and top with plenty of avocado
crema. Finish with fresh pico de gallo, radish slices,
For the Shredded Chicken
and pickled onions and carrots.
2 chicken thighs
⅔ cup salsa verde
1 T taco seasoning
½ t salt
For the Avocado Crema
2 large avocados, peeled and
pitted
½ cup full-fat coconut milk
1 clove garlic peeled
1 T fresh lime juice
1 t sea salt
For the Tacos
1 head Bibb lettuce or keto
tortillas (recipe page 42)
Optional: Top with pico de
gallo, thinly sliced radishes,
and pickled onions and
carrots.
86
SMOKED SALMON
SCRAMBLED EGGS
Cook: 10 mins
Heat a medium skillet over medium heat. Add the
Total: 15 mins coconut oil to the pan when hot.
Yield: 2 servings Meanwhile, crack the eggs into a small bowl. Add the
water, and scramble with a fork.
Add the eggs to the hot skillet, along with smoked
salmon.
330 3g 24g 25g
Stirring continuously, cook the eggs until soft and
INGREDIENTS: fluffy.
Remove from heat. Top with black pepper, avocado,
1 t coconut oil or bacon and chives to serve.
grease, lard, or tallow
4 large eggs
1 T water
4 oz salmon, smoked sliced or
broken into small pieces
ground, to taste
½ medium avocado
1 T fresh chives, minced, or
green onion thinly sliced
87
ZUCCHINI NOODLES
WITH COCONUT LIME
SHRIMPS
Cook: 6 mins
Use a clean paper towel to blot up any excess
Total: 11 mins moisture on the shrimp.
Yield: 4 servings Heat 1 teaspoon of coconut oil in a cast iron pan over
medium heat for 2 minutes.
Add the shrimp and garlic, and cook for 4 minutes,
flipping halfway through.
198 3g 24g 9g
Turn the heat off, and stir in the remaining coconut oil,
INGREDIENTS: lime juice, lime zest, sea salt, and chopped cilantro.
Spoon the shrimp and sauce over the zucchini
2 T coconut oil, divided noodles.
1 lb frozen large shrimp Chill for 1 hour before serving.

(cooked, peeled, and
deveined)
½ t minced garlic
1 T lime juice
1 t lime zest
¼ t sea salt
¼ cup chopped cilantro
2 medium zucchini, spiralized
88
index.
Breakfast
Asparagus and Eggs ........................................................................................................... 13
Avocado Breakfast Salad .................................................................................................54
Bacon and Spinach Frittata ............................................................................................ 40
Berries with Coconut and Lime ...................................................................................44
Breakfast Burrito with Bacon and Avocado ....................................................... 9
Breakfast Sausage Casserole .......................................................................................34
Green Veggie Eggs ............................................................................................................... 60
Kale and Mushroom Sausage Patties .................................................................... 20
Keto Bagels ................................................................................................................................ 30
Low-Carb “Oatmeal” ............................................................................................................ 25
Maple Breakfast Sausage Patties ..............................................................................56
Omelet Muffins ........................................................................................................................ 68
PB and Jam .................................................................................................................................83
Roasted Pepper and Sausage Omelet ..................................................................18
Roasted Radishes .................................................................................................................. 57
Scrambled Eggs with Bacon and Vegetables ................................................. 63
Shakshuka ................................................................................................................................... 47
Smoked Salmon Scrambled Eggs ............................................................................87
Sausage Casserole ............................................................................................................... 78
Tomatoes with Basil ............................................................................................................. 35
Turkey Egg Breakfast Skillet .......................................................................................... 74
“Cheesy” Broccoli Breakfast Muffins ........................................................................16
Lunch
Avocado-Stuffed Chicken Meatballs ...................................................................... 84
Italian Tuna Salad ................................................................................................................... 31
Roasted Broccoli .................................................................................................................... 85
Salmon Salad ............................................................................................................................ 49
Simple Tuna Salad ................................................................................................................ 10
Stuffed Cucumber Bites ................................................................................................... 69
89
Dinner
Baked Salmon with Rosemary and Pecans ....................................................... 23
Beef Short Ribs ........................................................................................................................ 11
Braised Lamb Shanks with Pine Nuts .................................................................... 21
Bunless Burgers ..................................................................................................................... 50
Cauliflower Rice ...................................................................................................................... 22
Caveman Steak ....................................................................................................................... 61
Celeriac Fries ............................................................................................................................ 39
Chicken Cacciatore ...............................................................................................................75
Chicken Fritters with Creamy Guacamole .......................................................... 19
Chicken Tortilla Soup .......................................................................................................... 41
Chicken with Rosemary and Mushroom Glaze ............................................... 55
Chili-Lime Steak Bites with Grilled Avocado .....................................................79
Coconut Creamed Greens .............................................................................................. 15
Crispy “Fried” Chicken .........................................................................................................36
Easy Side Salad with Lemon ......................................................................................... 62
Fiery Shrimp Tacos ............................................................................................................... 59
Four-Ingredient Avocado Chips ..................................................................................73
Garlic “Parmesan” Wings ..................................................................................................14
Grain-Free Burger Buns .................................................................................................... 51
Grilled Chicken with Rosemary and Bacon ........................................................26
Guac-Stuffed Kali Burgers .............................................................................................. 72
Jalapeño Lime Chicken .....................................................................................................64
Keto Buns .....................................................................................................................................71
Lamb Chops with Arugula and Pistachios .......................................................... 77
Lamb Patties ..............................................................................................................................38
Pan-Seared Salmon with Garlic Ghee Sauce .................................................. 33
Pork and Mushroom Stew ...............................................................................................70
Pork Chops ................................................................................................................................. 52
Roasted Cabbage ..................................................................................................................53
Ropa Vieja ....................................................................................................................................32
Roasted Turmeric Cauliflower ...................................................................................... 65
Sautéed Vegetables with Lemon and Basil .......................................................24
Seared Scallops with Creamy Broccoli Mash ...................................................45
Shredded Chicken Tacos ................................................................................................. 86
Simple Salad Dressing .......................................................................................................12
Skirt Steak with Chimichurri Sauce .......................................................................... 43
Slow Cooker Meatloaf ........................................................................................................ 17
90
Spicy Herb Dressing ............................................................................................................ 76
Spicy Lemon Garlic Shrimp Skewers ......................................................................81
Spinach Salad ........................................................................................................................... 27
Tortilla-Free Steak Wraps ................................................................................................ 58
Warm Watercress and Pine Nut Salad .................................................................. 82
Zucchini Noodles with Coconut Lime Shrimps .............................................. 88
Snacks
Coconut Fat Bombs ............................................................................................................. 8
Cookie Dough Fat Bombs ............................................................................................... 47
Green Smoothie Fat Bombs ...........................................................................................67
Strawberry Cashew Fat Bombs ...................................................................................29
91
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Roasted Cabbage ....................................................................................................... 53

RECIPE MEASUREMENTS KEY

Ghee for greasing

¼ cup balsamic vinegar

Yield: 2 servings Sauté the asparagus until it softens (about 3–5

*Tip: The asparagus can be

¼ medium onion, diced

2 t ghee, softened + extra for

*Tip: There’s no need to cook

Yield: 6 servings In a large bowl, combine the meat, bell pepper,

1 cup finely chopped green

½ bunch kale, thinly sliced

6 medium white button or

⅓ cup shredded coconut

Yield: 2 servings Stovetop: If using a stove, use a heavy-bottomed

2 t garlic powder Lay 1 rosemary sprig on top of each chicken breast,

*Tip: This recipe will work for

Yield: 4 servings When well combined, add the remaining ingredients,

½ cup olive oil

½ cup chopped red onion Slice into 6 servings. Serve hot.

½ cup chopped green bell

Nutritional info per serving: Add sea salt to taste.

1 cup tomatoes, cherry or

Yield: 4 servings In a bowl, whisk the egg and set aside.

*Tip: You can use a mallet

6 medium white button or

Yield: 4 servings Add the oil to a medium skillet over medium-high

1 large celeriac root

Optional: Use 2 T coarsely-

Nutritional info per serving:

1 cup fresh berries

Ghee for greasing

2 (6 oz) cans salmon

Yield: 4 servings Form into patties.

1 lb ground lean beef or

INGREDIENTS: Cover, and cook on LOW for 6 hours.

1 head green cabbage,

Yield: 4 servings Heat a large skillet over medium heat. Add 1

INGREDIENTS: Meanwhile, add the remaining coconut oil to a

2 lb radishes, whole washed,

2 cups arugula, baby or baby

3 T lime juice Heat a skillet to medium heat. Once the skillet is

Yield: 4 servings Whisk together the coconut oil, turmeric, cumin,

2 avocados, pitted with skin

Yield: 4 servings In a small bowl, stir together the mayonnaise,

Yield: 14 servings Combine all ingredients in a mixing bowl. Stir well to

INGREDIENTS: Bake for 18 minutes, or until golden brown.

INGREDIENTS: Serve right away.

4 medium chicken breasts

1 T fresh mint, minced

½ t sea salt Slice into 6 servings, and serve hot.

½ cup chopped red onion

Salsa Grease with 1 tablespoon of avocado oil. Add the steak

4 slices bacon, cooked and Season to taste, and serve immediately.

Nutritional info per serving:

1 cup berries, fresh or frozen