Keto Meal Prep For US 2021 - A 10-Week Keto Meal Plan Guide With Recipes For Keto Success

Copyright © 2021 by Lashon Norton
All rights reserved worldwide.

No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical,
including photocopying, recording or by any information storage and retrieval system, without written permission
from the publisher, except for the inclusion of brief quotations in a review.
Warning-Disclaimer
The purpose of this book is to educate and entertain. The author or publisher does not guarantee that anyone
following the techniques, suggestions, tips, ideas, or strategies will become successful. The author and publisher
shall have neither liability or responsibility to anyone with respect to any loss or damage caused, or alleged to be
caused, directly or indirectly by the information contained in this book.
CONTENTS
INTRODUCTION
Keto basics
Different types of ketogenic diets
Ketogenic diets can help you lose weight
Ketogenic diets for diabetes and prediabetes
Other health benefits of keto
Foods to avoid
Foods to eat
Keto tips and tricks
Tips for eating out on a ketogenic diet
Side effects and how to minimize them
Risks of the keto diet
Supplements for a ketogenic diet
Frequently asked questions
Summary
10-Week Keto Meal Plan
BREAKFAST RECIPES
Almond Cream Cheese Pancakes

Bacon And Broccoli Egg Muffins
Caramelized Onion Frittata
Dairy-Free Coconut Chocolate Smoothie
Easy Breakfast Tacos
Fall Morning Porridge
Gentle Cinnamon Muffin Swirls
Ham And Veggie Omelet In A Bag
Kale & Avocado Skillet
Lemon Allspice Muffins
Mediterranean Breakfast
Nut-Free Granola With Clusters
Paleo Omelet Muffins
Quick Keto McMuffins
Raspberry Popsicles
Sandwich Bread
Tex-Mex Scramble
Vegetarian Three Cheese Quiche Stuffed Peppers
Yogurt Parfait
LUNCH RECIPES
Appealing Zucchini Boats

Bacon Sausage Meatballs
Caesar Salad
Creamy Shrimp Salad
Dairy-Free Creamy Soup
Easy Grilled Shrimp with Avocado, Tomato and Onion Salad
Fabulous Salmon Salad
Garlic and Chive Cauliflower Mash
Half Hour Chili
Juiciest Beef Burgers
Keto Coconut Bread
Lemon & Butter Cod
Marinated Tomato Salad
Omega-3 Salad
Paprika Butter Shrimp
Refreshingly Tasty Meatballs
Salmon Burgers
Tamari Steak Salad
Unstuffed Cabbage Casserole
Vegetable Soup
Zoodle and Turkey Caprese
DINNER RECIPES
Air Fried Simple Steak

Baked Parmesan Chicken
Cabbage & Chicken Plates
Cheese Veggie Stuffed Salmon
Deviled Eggs with Chopped Bacon
Easy Low-Carb Cauliflower Fried Rice
Fathead Pizza Crust
Garlic Butter Cod
Hearty Beef and Mushroom Stew
Keto Almond Bread
Mediterranean Pork
Omega-3 Rich Soup
Roasted Baby Eggplant with Ricotta
Salmon Rolls Stuffed with Cheese and Lime Sauce
Taco Casserole
Ultimate Steak Salad
Vanilla Pudding
Zoodle Shrimp Scampi
FISH AND SEAFOOD RECIPES
Ahi Tuna Steaks

BBQ Trout
Cabbage Plate With Keto Salmon
Cheesy Verde Shrimp
Delicious Keto Ceviche
Easy Cod Fritters
Family Seafood Bowl
Greek Salad with Grilled Halloumi
Haddock and Vegetable Skewers
Italian-Style Seafood Stew
Keto Baked Salmon With Butter And Lemon Slices
Lemon Garlic Shrimp
Mackerel and Vegetable Casserole
Old Bay Sea Bass Chowder
Pan Seared Tilapia With Almond Crust
Red Snapper Soup
Salad with Crispy-Skinned Snapper
Salmon Fillets With Dill And Lemon
Sherry and Butter Prawns
Spiced Fish Curry
Tasty Mahi Mahi Cakes
Zingy Tuna Steaks with Spinach
POULTRY RECIPES
Air-Fried Garlic-Lemon Chicken

Bacon-Wrapped Chicken Breasts Stuffed With Spinach
Caesar Salad
Chicken Carnitas
Delicious Fried Chicken With Broccoli
Easy Chicken Tacos
Festive Turkey Rouladen
Garlic Chicken Low-Carb
Herbed Chicken Breasts
Italian Garlic Chicken Kebab
Keto Buffalo Drumsticks With Chili Aioli And Garlic
Lemon Herb Chicken Breasts
Mediterranean Turkey Cutlets
Old-Fashioned Turkey Chowder
Pan-Fried Chorizo Sausage
Roast Chicken With Broccoli And Garlic
Savoury And Sticky Baked Chicken Wings
Spicy Breakfast Sausage
Taro Leaf and Chicken Soup
White Cauliflower and Chicken Chowder
BEEF, LAMB AND PORK RECIPES
2-Meat Chili
Asian Pork and Celeriac Noodles
Bacon and Mushroom Lettuce Wraps
Beef Barbacoa
Caribbean Jerk
Cheesy Beef and Zucchini
Easy and Spicy Sloppy Joes
Family Sausage and Vegetable Casserole
Garlic and Lemon Ribs
Hawaiian Pork
Indian Pork Masala
Jamaican Pork Roast
Kalamata Parsley Tapenade And Salted Lamp Chops
Lemon and Mushroom Pork Steaks
Maiale al Latte (Milk-Braised Pork
Nutty Beef with Cauliflower Rice
Old-Fashioned Beef Mélange
Paprika and Barbecue Ribs
Red Wine Pork Shanks
Salisbury Steak
Taco Beef Zucchini Boats
Warm Pork Salad with Blue Cheese
Zesty Lamb Leg
VEGETABLES & VEGAN RECIPES
Zoodles With Butternut Squash And Sage

Asparagus And Pork Bake
Bacon and Broccoli Mini Frittatas
Cajun Artichoke with Tofu
Dark Chocolate Smoothie
Easy Antipasto Skewers
Fennel with Light Mediterranean Sauce
Garlic Parmesan Fried Eggplant
Ham Spinach Blast
Italian Fried Cheese Sticks
Kadai Broccoli Masala
Lebanese Asparagus with Baba Ghanoush
Masala Cauliflower Head
Nacho Cheese Chips
Odd Taste Vegan Pancake
Pancetta and Chives Deviled Eggs
Raw Chocolate Chip Cookie Protein Bars
Sage Infused Butternut Squash Zucchini Noodles
Tangy Broccoli Rice
Vegan Creamy Mushroom and Leek Risotto
Walnut-Stuffed Mushrooms
SALAD & SIDE DISHES RECIPES
Crab Salad
Delicious Steak Salad
Easy Keto Broccoli Pilaf
Garlic Artichokes
Iceberg Lettuce Salad With Bacon And Gorgonzola Cheese
Kale And Avocado Salad With Lemon Dijon Vinaigrette Dressing
Lettuce Wraps With Mackerel
Mediterranean Creamy Broccoli Casserole
Old-Fashioned Cabbage with Bacon and Eggs
Pancetta and Goat Cheese-Stuffed Mushrooms
Ranch Chicken And Bacon Salad
Salmon And Almond Salad
Tangy Cabbage Soup
Vegetables with Spicy Yogurt Sauce
Watercress And Arugula Turkey Salad
Zucchini Cream Cheese Fries
Aromatic Chinese Cabbage
Bacon Wrapped Asparagus
Cabbage Noodles with Meat Sauce
Cheesy Cauliflower
SOUP AND STEW RECIPES
Creamy Keto Cucumber Salad

Easy Brazilian Shrimp Stew (Moqueca De Camaroes)
Garlic Beef Stew with Olives, Capers and Tomatoes
Hearty Fish Chowder
Keto Asian Noodle Salad with Peanut Sauce
Lamb Soup
Manhattan Clam Chowder
New England Clam Chowder
Pork and Tomato Soup
Quick Italian Sausage and Pepper Soup
Red Gazpacho Cream Soup
Sausage Kale Soup with Mushrooms
Thai Beef and Broccoli Soup
Vegan Gazpacho
West African Chicken and Peanut Stew with Chilies, Ginger, And Green Onions
Zesty Double Beef Stew
Anti-Inflammatory Egg Drop Soup
Bacon and Pumpkin Soup
Carrot Ginger Halibut Soup
Cheesy Shrimp Soup
Creamy Beef And Broccoli Soup
APPETIZERS AND SNACKS
Almond Flour Bread

Baba Ghanoush
Caprese Chopped Salad
Cheddar Cheese Jalapeño Poppers
Cheesy Baked Jalapeño Peppers
Cheesy Keto Cupcakes
Chocolate-Almond Fat Bombs
Deviled Eggs With Bacon And Cheese
Easily Baked Buffalo Chicken Dip
Fluffy Western Omelet
Green Salmon Bites
Ham ‘n’ Cheese Puffs
Keto Bacon-Wrapped Barbecue Shrimp
Lime Meringue Cookies
Macadamia Fat Bombs
Parmesan Crackers
Red Pepper Roasted Dip
Simple Broccoli Casserole
Tasty Artichoke Dip
Walnut Crusted Goat Cheese
Yummy Avocado Brownies
Zucchini Muffins
DESSERT RECIPES
Coconut and Peanut Bark

Decadent Macchiato Penuche
Easy Cappuccino Creamsicles
Father’s Day Ice Cream
Gingersnap Nutmeg Cookies
Hazelnut Cake Squares
Keto Almond Butter Fudge Slices
Lemon Poppy Seed Cupcakes
Macadamia Nut And Chocolate Fat Bombs
No Bake Coconut Macaroons
Old-Fashioned Walnut Candy
Peanut Butter Cupcakes
Raspberry And Chocolate Fat Bombs
Smooth And Puffed Coconut Mousse
Tangerine Chocolate Pudding
Vanilla Berry Meringues
White Chocolate Fudge Squares
Almond And Cinnamon Truffles
Banana Fat Bombs
Caramel And Cream With Coconut Panna Cotta
Chilled Vanilla Ice Cream
Classic Chocolate Bars
OTHER KETO RECIPES
Alfredo Cheese Dip

Bacon and Mascarpone Fat Bombs
Caesar Dressing
Dad’s Cheeseburger Quiche
Easy Mexican Quesadilla
Genoa Salami and Goat Cheese Waffles
Ham And Cheese Breakfast Muffins
Iced Bulletproof Coffee
Jalapeño Poppers Soup
Keto Belgian Waffles
Lovely Steak Dinner
Mason Jar Breakfast Pudding
Nana’s Pickled Eggs
Old Bay Crabmeat Frittata
Pancetta-Wrapped Meatballs
Refreshing Gorgonzola and Cucumber Bites
Salmon Steaks with Cauliflower
Taco Salad
Ultimate Beef Burgers
Vegetable and Cheese Fritters
Waffles with Prosciutto and Cheese
INTRODUCTION
The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.
In fact, many studies show that this type of diet can help you lose weight and improve your health.
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease
Here is a detailed beginner’s guide to the keto diet.
Keto basics
The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb
diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your
body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into
ketones in the liver, which can supply energy for the brain.
Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased
ketones, has some health benefits
SUMMARY
The keto diet is a low carb, high fat diet. It lowers blood sugar and insulin levels and shifts the body’s
metabolism away from carbs and toward fat and ketones.
Different types of ketogenic diets

There are several versions of the ketogenic diet, including:
Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains
70% fat, 20% protein, and only 10% carbs.
Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days
followed by 2 high carb days.
Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is
often 60% fat, 35% protein, and 5% carbs.
However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted
ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same
principles also apply to the other versions.
Ketogenic diets can help you lose weight

A ketogenic diet is an effective way to lose weight and lower risk factors for disease.
In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet.
What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food
intake.
One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for
long-term weight loss than a low fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg)
more than the group that followed a low fat diet.
What’s more, it also led to reductions in diastolic blood pressure and triglyceride levels.
Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five
times as much total body fat as those who followed a low fat diet.
The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role
SUMMARY
A ketogenic diet can help you lose slightly more weight than a low fat diet. This often happens with less hunger.
Ketogenic diets for diabetes and prediabetes

Diabetes is characterized by changes in metabolism, high blood sugar, and impaired insulin function.
The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and
metabolic syndrome.
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75%.
A small study in women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly
reduced levels of hemoglobin A1C, which is a measure of long-term blood sugar management.
Another study in 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average
of 26.2 pounds (11.9 kg) over a 2-year period. This is an important benefit when considering the link between
weight and type 2 diabetes.
What’s more, they also experienced improved blood sugar management, and the use of certain blood sugar
medications decreased among participants throughout the course of the study.
SUMMARY
The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for
people with type 2 diabetes or prediabetes.
Other health benefits of keto

The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.
Studies have now shown that the diet can have benefits for a wide variety of different health conditions:
● Heart disease. The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels,
blood pressure, and blood sugar.
● Cancer. The diet is currently being explored as an additional treatment for cancer, because it may help slow
tumor growth.
● Alzheimer’s disease. The keto diet may help reduce symptoms of Alzheimer’s disease and slow its
progression.
● Epilepsy. Research has shown that the ketogenic diet can cause significant reductions in seizures in epileptic
children.
● Parkinson’s disease. Although more research is needed, one study found that the diet helped improve
symptoms of Parkinson’s disease.
● Polycystic ovary syndrome. The ketogenic diet can help reduce insulin levels, which may play a key role in
polycystic ovary syndrome.
● Brain injuries. Some research suggests that the diet could improve outcomes of traumatic brain injuries.
However, keep in mind that research into many of these areas is far from conclusive.
Foods to avoid
Any food that’s high in carbs should be limited.
Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:
● sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
● grains or starches: wheat-based products, rice, pasta, cereal, etc.
● fruit: all fruit, except small portions of berries like strawberries
● beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
● root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
● low fat or diet products: low fat mayonnaise, salad dressings, and condiments
● some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
● unhealthy fats: processed vegetable oils, mayonnaise, etc.
● alcohol: beer, wine, liquor, mixed drinks
● sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
SUMMARY
Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.
Foods to eat
You should base the majority of your meals around these foods:
● meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
● fatty fish: salmon, trout, tuna, and mackerel
● eggs: pastured or omega-3 whole eggs
● butter and cream: grass-fed butter and heavy cream
● cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
● nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
● healthy oils: extra virgin olive oil, coconut oil, and avocado oil
● avocados: whole avocados or freshly made guacamole
● low carb veggies: green veggies, tomatoes, onions, peppers, etc.
● condiments: salt, pepper, herbs, and spices
SUMMARY
Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty
of low carb veggies.
Keto tips and tricks

Although getting started on the ketogenic diet can be challenging, there are several tips and tricks that you can
use to make it easier.
1. Start by familiarizing yourself with food labels and checking the grams of fat, carbs, and fiber to
determine how your favorite foods can fit into your diet.
2. Planning out your meals in advance may also be beneficial and can help you save extra time throughout
the week.
3. Many websites, food blogs, apps, and cookbooks also offer keto-friendly recipes and meal ideas that you
can use to build your own custom menu.
4. Alternatively, some meal delivery services even offer keto-friendly options for a quick and convenient
way to enjoy keto meals at home.
5. Look into healthy frozen keto meals when you’re short on time
6. When going to social gatherings or visiting family and friends, you may also want to consider bringing
your own food, which can make it much easier to curb cravings and stick to your meal plan.
Tips for eating out on a ketogenic diet

Many restaurant meals can be made keto-friendly.
Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra
vegetables.
Egg-based meals are also a great option, such as an omelet or eggs and bacon.
Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado,
cheese, bacon, or eggs.
At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream.
For dessert, ask for a mixed cheese board or berries with cream.
Side effects and how to minimize them

Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while
your body adapts.
There’s some anecdotal evidence of these effects often referred to as the keto flu. Based on reports from some on
the eating plan, it’s usually over within a few days.
Reported keto flu symptoms include diarrhea, constipation, and vomiting. Other less common symptoms include:
● poor energy and mental function
● increased hunger
● sleep issues
● nausea
● digestive discomfort
● decreased exercise performance
To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn
more fat before you completely eliminate carbs.
A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals
or taking mineral supplements may help. Talk to your doctor about your nutritional needs.
At least in the beginning, it’s important to eat until you’re full and avoid restricting calories too much. Usually, a
ketogenic diet causes weight loss without intentional calorie restriction.
Risks of the keto diet

Staying on the keto diet in the long term may have some negative effectsTrusted Source, including risks of the
following:
● low protein in the blood
● extra fat in the liver
● kidney stones
● micronutrient deficiencies
A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase
the risk for diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this
medication should avoid the keto diet.
More research is being done to determine the safety of the keto diet in the long term. Keep your doctor informed
of your eating plan to guide your choices.
Supplements for a ketogenic diet

Although no supplements are required, some can be useful.
● MCT oil. Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels. Shop for
MCT oil online.
● Minerals. Added salt and other minerals can be important when starting out due to shifts in water and mineral
balance.
● Caffeine. Caffeine can have benefits for energy, fat loss, and performance.
● Exogenous ketones. This supplement may help raise the body’s ketone levels.
● Creatine. Creatine provides numerous benefits for health and performance. This can help if you are
combining a ketogenic diet with exercise.
● Whey. Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake. Shop for
tasty whey products on online.
Frequently asked questions

Here are answers to some of the most common questions about the ketogenic diet.
1. Can I ever eat carbs again?
Yes. However, it’s important to significantly reduce your carb intake initially. After the first 2 to 3 months, you
can eat carbs on special occasions — just return to the diet immediately after.
2. Will I lose muscle?
There’s a risk of losing some muscle on any diet. However, protein intake and high ketone levels may help
minimize muscle loss, especially if you lift weights.
3. Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as on a moderate carb diet.
4. How much protein can I eat?
Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of
total calorie intake is probably the upper limit.
5. What if I am constantly tired, weak, or fatigued?
You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake
and revisit the points above. A supplement like MCT oil or ketones may also help.
6. My urine smells fruity. Why is this?
Don’t be alarmed. This is simply due to the excretion of by-products created during ketosis.
7. My breath smells. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.
8. I heard ketosis was extremely dangerous. Is this true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is
usually fine for healthy people. Speak to your doctor before starting any new diet.
9. I have digestion issues and diarrhea. What can I do?
This common side effect usually passes after 3 to 4 weeks. If it persists, try eating more high fiber veggies.
Summary
A ketogenic diet can be great for people who:
● are overweight
● have diabetes
● are looking to improve their metabolic health
It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.
It may also not be sustainable for some people’s lifestyles and preferences. Speak with your doctor about your
eating plan and goals to decide if a keto eating plan right for you.
10-W ее k KetoM е al Р lan
W ее k 1 Br е akfast Lunch D і nn е r
Day-1 Almond Cr е am Ch ее s е A рре al і ng A і r Fr іе d
Р ancak е s Zucch і n і Boats S і m р l е St е ak
Day-2 Bacon And Broccol і Е gg Bacon Sausag е Bak е d
Muff і ns M е atballs Р arm е san Ch і ck е n
Day-3 Caram е l і z е d On і on Ca е sar Salad Cabbag е &
Fr і ttata Ch і ck е n Р lat е s
Day-4 Da і ry-Fr ее Coconut Cr е amy Shr і m р Ch ее s е
Chocolat е Smooth іе Salad V е gg іе Stuff е d
Salmon
Day-5 Е asy Br е akfast Tacos Da і ry-Fr ее D е v і l е d Е ggs
Cr е amy Sou р w і th Cho рре d Bacon
Day-6 Fall Morn і ng Р orr і dg е Е asy Gr і ll е d Е asy Low-Carb

Shr і m р w і th Avocado, Caul і flow е r Fr іе d
Tomato and On і on Salad Rіcе
Day-7 G е ntl е C і nnamon Fabulous Salmon Fath е ad Рі zza
Muff і n Sw і rls Salad Crust
W ее k Br е akfast Lunch D і nn е r
2
Day-1 M е d і t е rran е an K е to Coconut Roast е d Baby Е gg р lant
Br е akfast Br е ad w і th R і cotta
Day-2 Nut-Fr ее Granola W і th COD і n l е mon M е d і t е rran е an Р ork

Clust е rs butt е r
Day-3 Р al е o Om е l е t Mar і nat е d Tomato Om е ga-3 R і ch Sou р
Muff і ns Salad
Day-4 Qu і ck K е to Om е ga-3 Salad Salmon Rolls Stuff е d
McMuff і ns w і th Ch ее s е and L і m е
Sauc е
Day-5 Ras р b е rry Р a р r і ka Butt е r Taco Cass е rol е
Р o р s і cl е s Shr і m р
Day-6 Sandw і ch Br е ad R е fr е sh і ngly Ult і mat е St е ak Salad
Tasty M е atballs
Day-7 T е x-M е x Scrambl е Salmon Burg е rs BBQ Trout
Day-1 Bacon and Broccol і Zoodl е and Turk е y Cabbag е Р lat е W і th
M і n і Fr і ttatas Ca р r е s е K е to Salmon
Day-2 Dark Chocolat е 2-M е at Ch і l і Zoodl е s W і th
Smooth іе Butt е rnut Squash And Sag е
Day-3 Fluffy W е st е rn As р aragus And Р ork A і r-Fr іе d Garl і c-
Om е l е t Bak е L е mon Ch і ck е n
Day-4 Ham ‘n’ Ch ее s е Gr ее n Salmon Е asy Ant ір asto

Р uffs Bіtеs Sk е w е rs
Day-5 L і m е M е r і ngu е K е to Bacon- D е l і c і ous K е to
Cook іе s Wra рре d Barb е cu е C е v і ch е
Shr і m р
Day-6 Р arm е san Crack е rs S і m р l е Broccol і As і an Р ork and
Cass е rol е C е l е r і ac Noodl е s
Day-7 Walnut Е asy Cod Fr і tt е rs Cajun Art і chok е
Crust е d Goat Ch ее s е w і th Tofu
Day-1 No Bak е Coconut Haddock and Bacon and Р um р k і n
Macaroons V е g е tabl е Sou р
Sk е w е rs
Day-2 Ре anut Butt е r Bacon and Ham S рі nach Blast
Cu р cak е s Mushroom L е ttuc е
Wra р s
Day-3 Smooth And Р uff е d Garl і c Р arm е san І tal і an-Styl е S е afood
Coconut Mouss е Fr іе d Е gg р lant St е w
Day-4 Tang е r і n е Manhattan Clam F е nn е l w і th L і ght
Chocolat е Р udd і ng Chowd е r M е d і t е rran е an Sauc е
Day-5 Van і lla B е rry K е to Bak е d R е d Рерре r Roast е d
M е r і ngu е s Salmon W і th Butt е r D ір
And L е mon Sl і c е s
Day-6 Macadam і a Fat Р an S е ar е d Ant і - І nflammatory Е gg
Bombs T і la рі a W і th Dro р Sou р
Almond Crust
Day-7 Zucch і n і Muff і ns Savoury And L е mon Garl і c Shr і m р
St і cky Bak е d
Ch і ck е n W і ngs
Day-1 І tal і an Fr іе d Ch ее s е Nutty B ее f w і th Ch і ck е n
St і cks Caul і flow е r R і c е Carn і tas
Day-2 Da і ry-Fr ее Coconut Mack е r е l and Sal і sbury St е ak
Chocolat е Smooth іе V е g е tabl е
Cass е rol е
Day-3 D е v і l е d Е ggs W і th Bacon Ch ее sy Shr і m р Z е sty Lamb L е g
And Ch ее s е Sou р
Day-4 Р al е o Om е l е t Muff і ns Zoodl е s W і th Kada і Broccol і
Butt е rnut Squash And Masala
Sag е
Day-5 M е d і t е rran е an Br е akfast Car і bb е an J е rk Old Bay S е a Bass
Chowd е r
Day-6 Chocolat е -Almond Ham S рі nach L е ban е s е
Fat Bombs Blast As р aragus w і th Baba
Ghanoush
Day-7 Ch ее sy K е to Cu р cak е s Wh і t е Ch ее sy Bak е d
Caul і flow е r and Jala ре ño Рерре rs
Ch і ck е n Chowd е r
Day-1 Raw Chocolat е Ch ір R е d Sna рре r Sou р Tha і B ее f and
Cook іе Р rot еі n Bars Broccol і Sou р
Day-2 Nacho Ch ее s е Ch ір s V е gan Gaz р acho Warm Р ork Salad
w і th Blu е Ch ее s е
Day-3 Bacon And Broccol і D е l і c і ous Fr іе d Fam і ly S е afood
Е gg Muff і ns Ch і ck е n W і th Broccol і Bowl
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BREAKFAST RECIPES
Almond Cream Cheese Pancakes
Servings:1
Cooking Time:15 minutes
Ingredients:
● 2 medium eggs
● 2 ounces (57 g) cream cheese
● ¼ cup almond flour, blanched
● ½ teaspoon vanilla extract
● ¼ teaspoon baking powder
● 1 teaspoon Swerve
● 1 tablespoon coconut oil
● Salted butter, optional
Directions:
1. In a blender, break the eggs and add cheese, almond flour, vanilla, baking powder, and Swerve. Process
until the mixture is smooth and foamy.
2. Make the pancakes:Grease a skillet with coconut oil and heat. Drop one-third of the batter into the skillet
and cook for 6 minutes. Flip the pancake halfway through the cooking time. Repeat with the remaining
batter.
3. Transfer to serving plates and top with the salted butter, if desired.
4. STORAGE:Store in an airtight container in the fridge for up to 4 days or in the freezer for up to 1
month.
Nutrition Facts:Per Serving:calories:481fat:41.0gtotal carbs:12.0gfiber:6.0gprotein:22.0g
Bacon And Broccoli Egg Muffins

Servings:3
Ingredients:
● 1 cup broccoli, chopped
● 3 slices bacon
● 6 beaten eggs
● ½ teaspoon black pepper, ground
● ¼ teaspoon garlic powder
● ½ teaspoon salt
● A few drops of Sriracha hot sauce
● 1 cup Cheddar cheese, shredded
SPECIAL EQUIPMENT:
● A 6-cup muffin pan
Directions:
1. Preheat the oven to 350°F (180°C) and line 6 cups of muffin pan with silicone liners. Set aside.
2. Boil the broccoli in a pot of water for 6 to 8 minutes or until tender, then chop into ¼-inch pieces. Set
aside.
3. In a nonstick skillet, fry the slices of bacon for about 8 minutes until crispy, then lay on a paper towel to
drain.
4. In a bowl, pour the beaten eggs. Add pepper, garlic, hot sauce, and salt. Whisk well to mix.
5. Put the broccoli into the muffin cups. Top with the bacon, Cheddar cheese, and the egg mixture.
6. Bake in the preheated oven for 25 minutes or until eggs are set.
7. Transfer to serving plates to cool before serving.
month.

Caramelized Onion Frittata
Servings:4
Ingredients:
● ¼ cup avocado oil
● 1 yellow onion, thinly sliced, or ½ recipe of Caramelized Onions
● 1 teaspoon dried thyme
● ⅛ teaspoon freshly ground black pepper
● 8 large eggs, beaten
Directions:
1. Preheat the broiler on high and adjust the rack to the top position.
2. In a large ovenproof skillet, heat the oil over medium-high until it shimmers.
3. Add the onions, thyme, salt, and pepper. Stir once or twice and turn the burner down to medium-low.
4. Cook, stirring occasionally, until the onions are deeply browned, about 30 minutes. Spread them in an
even layer on the bottom of the skillet.
5. Pour the beaten eggs carefully over the onions. Cook until the eggs are set on the edges. Use a spatula to
pull the set edges away from the side of the pan, tilt the pan, and allow the uncooked eggs to run into the
spaces you’ve cleared. Cook until set again about 20 to 35 minutes.
6. Transfer to the broiler and cook until the eggs are puffy and brown on top, 3 to 5 minutes.
7. Let cool and cut into 4 wedges.
8. Into each of 4 storage containers, place 1 wedge of frittata.
9. Storage:Place the airtight containers in the refrigerator for up to 5 days or in the freezer for up to 6
months. To thaw, refrigerate overnight. Reheat for 1 to 2 minutes in the microwave or in a 375ºF oven
for 5 to 10 minutes.
Nutrition Info:Per serving:Calories:156; Total Fat:11g; Protein:12g; Total Carbs:4g; Net Carbs:11g; Fiber:1g;
Sodium:359mg
Dairy-Free Coconut Chocolate Smoothie

Servings:2
Cooking Time:5 Minutes
Ingredients:
● 1/2 cup Coconut Milk
● 1 scoop vanilla protein powder
● 1/2 avocado
● 1 tablespoon dark chocolate chips
● 2 tablespoon coconut cream
● 1/8 teaspoon pepPermint extract
● 8 ice cubes
Directions:
1. Combine all Ingredients in a blender and blend until very smooth. Enjoy!
Nutrition Info:Per Serving:Calories:259; Total Fat:14.1 g; Carbs:7.7 g; Dietary fiber:5 g; Sugars:2.2 g;

Protein:26.4 g; Cholesterol:4 mg; Sodium:256 mg
Easy Breakfast Tacos

Servings:2
Ingredients:
● 2 low carb tortillas, about 36 grams each
● 4 large eggs
● ½ avocado, pitted, peeled and sliced into thin pieces
● 2 Tbsp. mayonnaise
● 1 Tbsp. butter
● 4 fresh cilantro sprigs
● Tabasco sauce, to taste
● Sea salt, to taste
● Freshly ground black pepper, to taste
Directions:
1. Whisk the eggs in a bowl until smooth. Set aside.

2. Place a nonstick skillet over medium flame and heat through. Once hot, add the butter and swirl to coat.
3. Add the egg and tilt until the eggs are spread out. Cook until done, then transfer to a bowl. Set aside.
4. Warm the tortillas over low flame, then place on a platter and spread the mayonnaise on one side of each
tortilla.
5. Divide the egg between the two tortillas, then add the sliced avocado, and cilantro. Season with salt and
pepper, then add the pepper sauce. Roll up the tortillas and serve.
6. To store, add lime juice all over the avocado first before placing in the tortilla. Wrap tightly in aluminum
foil and store in the freezer for up to 1 day. Reheat in a toaster oven before serving.
Nutrition Info:per Serving:Energy (calories) 289 kcal ;Protein 7 g ;Fat 27 g ;Net Carbohydrates 6 g ;Fiber 4 g
;Sugars, total 0.67 g
Fall Morning Porridge

Servings:4
Ingredients:
● ¼ C. homemade pumpkin puree
● 1/3 C. almond flour
● 2 tbsp. coconut flour
● 2 tsp. ground flax seeds
● 2 tbsp. Erythritol
● ½ tsp. pumpkin pie spice
● ½ tsp. ground cinnamon
● ½ tsp. salt
● ¼ C. half-and-half
● ¾ C. water
● ¼ C. fresh strawberries, hulled and sliced
Directions:
1. In a small pan, add all the Ingredients except strawberry slices and with a wire whisk, beat until well
combined.
2. Now, place the pan over medium heat and cook for about 3-4 minutes or until heated through, stirring
continuously.
3. Remove from the heat and let it cool for about 5 minutes.
4. Transfer the porridge into serving bowls evenly.
5. Top with strawberry slices and serve.
Nutrition Info:Calories per serving:113; Carbohydrates:8g; Protein:3.7g; Fat:7.6g; Sugar:1g; Sodium 303mg;
Fiber 3.8g
Gentle Cinnamon Muffin Swirls

Servings:6
Ingredients:
● 1 cup cauliflower, cooked and cooled
● ¾ cup keto-friendly protein powder
● ½ cup ground peanuts
● 3 eggs
● 4 teaspoons Stevia
● 1 teaspoon baking powder
● 2 tablespoons ghee, melted
● 1 tablespoon cinnamon
Directions:
1. Preheat your oven to 350 degrees F.

2. Grease muffin tin.
3. Add cauliflower, peanut butter, powder, eggs, coconut oil, baking powder, and Stevia to a bowl and mix;
set it aside.
4. Pour batter into muffin tin.
5. Take a bowl and add cinnamon and ghee; pour ½ a teaspoon of the mix on top of each muffin and swirl
using a toothpick.
6. Bake for 10 minutes.
7. Remove from the oven and let them cool.
8. Serve and enjoy!
Nutrition Info : Per serving:Calories:225 ;Fat:19 g;Carbohydrates:3 g;Protein:12 g;Fiber:0 g;Net

Carbohydrates:2 g
Ham And Veggie Omelet In A Bag

Servings:1
Ingredients:
● 2 eggs
● 2 slices ham, chopped
● 1 tablespoon green bell pepper, chopped
● 2 tablespoons fresh tomato, chopped
● 2 fresh mushrooms, sliced
● 1 tablespoon onion, chopped
● ½ cup Cheddar cheese, shredded
● 1 tablespoon salsa
Directions:
1. Whisk the eggs in a bowl, then add the whisked eggs, ham, green bell pepper, tomato, mushroom, onion,
cheese, and salsa into a Ziploc bag. Shake the bag to combine well. You can prepare 4 more omelet bags
at a time.
2. Bring a pot of water to a boil. Squeeze the air out of the bag and seal. Place the bag into the boiling
water and cook for 13 minutes.
3. Remove the bag from the water. Open the bag and serve the omelet on a platter.
4. STORAGE:Keep in the fridge for up to 3 to 4 days, or wrap in plastic and keep in the fridge for up to 4
weeks.
Kale & Avocado Skillet

Servings:2
Ingredients:
● 2 tablespoons olive oil, divided
● 2 cups mushrooms, sliced
● 5 ounces fresh kale, stemmed and sliced into ribbons
● 1 avocado, sliced
● 4 large eggs
● Salt, to taste
● pepper as needed
Directions:
1. Preheat the large skillet over medium heat.

2. Add a tablespoon olive oil.
3. Add mushrooms to the pan and sauté for 3 minutes.
4. Take a medium bowl and massage kale with the remaining 1 tablespoon of olive oil (for about 1-2
minutes).
5. Add kale to skillet and place them on top of mushrooms.
6. Place slices of avocado on top of kale.
7. Create four wells for eggs and crack each egg into each hole.
8. Season eggs with salt and pepper.
9. Cover skillet and cook for 5 minutes.
10. Serve hot!
Nutrition Info:Per serving Calories:461;Fat:34g;Carbohydrates:6g;Protein:18g;Fiber:3g;Net Carbohydrates 3g
Lemon Allspice Muffins

Servings:12
Ingredients:
● 1½ cups almond flour, blanched
● ½ cup flaxseeds, roughly ground
● ½ cup erythritol
● 2 teaspoons baking powder
● 1 tablespoon plus 1 teaspoon ground allspice
● ½ teaspoon ground gray sea salt
● 6 large whisked eggs
● ½ cup unsweetened coconut milk
● ½ cup melted coconut oil
● 1 teaspoon vanilla extract
● Grated zest 1 lemon
TOPPING:
● ¼ cup walnut pieces, raw
SPECIAL EQUIPMENT:
Directions:
1. Preheat the oven to 350°F (180°C) and line a muffin pan with 12 paper liners. Set aside.
2. In a bowl, add the almond flour, flaxseeds, erythritol, baking powder, allspice, and salt, then mix to
blend.
3. In another bowl, add the eggs, coconut milk, coconut oil, vanilla, and lemon zest, then mix well. Add the
almond flour mixture, then stir well with a spatula.
4. Divide the batter into the muffin cups, then sprinkle the walnuts on top.
5. Bake in the preheated oven until the top becomes golden for about 25 minutes.
6. Transfer to a wire rack to cool for about 10 minutes before serving.
7. STORAGE:Store in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 1
month.
Mediterranean Breakfast
Servings:4
Ingredients:
● 2 tbsp. butter
● 1/3 C. scallion, chopped
● 10 C. fresh baby spinach, chopped
● ¼ tsp. red pepper flakes, crushed
● Salt and freshly ground black pepper, to taste
● 4 organic egg
● 2 tbsp. mozzarella cheese, shredded
● 1 tbsp. fresh parsley, chopped
Directions:
1. Preheat the oven to 400 degrees F.

2. In an ovenproof skillet, melt the butter over medium heat and cook the scallion for about 2 minutes.
3. Add the spinach, red pepper flakes, salt and black pepper and cook for about 2-3 minutes or until wilted,
stirring frequently.
4. Remove from the heat and discard any extra liquid from the skillet.
5. Make 4 wells in the spinach mixture.
6. Carefully crack 1 egg in each well.
7. Bake for about 10-15 minutes or until the organic egg whites are set.
8. Top with mozzarella cheese and parsley and serve.
Nutrition Info:Calories per serving:174; Carbohydrates:4.3g; Protein:11.9g; Fat:13g; Sugar:0.9g;

Sodium:287mg; Fiber:1.9g
Nut-Free Granola With Clusters

Servings:12
Ingredients:
GRANOLA:
● ½ cup melted coconut oil, plus more for greasing the pan
● 1 large whisked egg
● ½ cup collagen peptides
● 3 tablespoons ground cinnamon
● ¼ teaspoon liquid stevia
● 2 teaspoons vanilla extract
● ¼ teaspoon finely ground gray sea salt
● 2 cups shredded coconut, unsweetened
● 1 cup hemp seeds, hulled
● ¼ cup chia seeds
● 1 cup sesame seeds
TOPPING:
● Unsweetened coconut milk, as needed
● Fresh berries, as needed
Directions:
1. Preheat the oven to 300°F (150°C) and grease a baking pan with coconut oil. Set aside.
2. Make the granola:In a bowl, pour the egg, coconut oil, collagen, cinnamon, stevia, vanilla, and salt and
whisk to combine.
3. In another bowl, add the shredded coconut, hemp seeds, chia seeds, and sesame seeds and mix well.
Pour in the egg mixture and stir using a spatula to coat all the seeds.
4. Transfer to the greased baking pan and firmly press the mixture down with a spatula.
5. Bake for about 30 minutes until the corners and top start to turn golden.
6. Using a spatula to split granola into pieces. Flip them over, then bake for 20 minutes more until they turn
golden.
7. Let the clusters cool for about 30 minutes. Transfer to serving bowls and pour in the coconut milk. Top
with the berries and serve.
month.

Paleo Omelet Muffins
Servings:4
Ingredients:
● 8 eggs
● 8 ounces (227 g) cooked ham, crumbled
● 1 cup red bell pepper, diced
● 1 cup onion, diced
● ¼ teaspoon salt
● ⅛ teaspoon ground black pepper
● 2 tablespoons water
SPECIAL EQUIPMENT:
● An 8-cup muffin pan, greased with olive oil
Directions:
1. Start by preheating the oven to 350ºF (180ºC).

2. Whisk together the eggs, ham, red bell pepper, onion, salt, ground black pepper, and water in a large
bowl.
3. Gently pour the mixture into the muffin cups, then arrange the cups in the preheated oven.
4. Bake for 18 minutes or until the tops of muffins spring back when lightly touched with your finger.
5. Remove from the oven. Let stand for a few minutes before serving.
6. STORAGE:Store in an airtight container for 1 to 2 days or keep in the fridge for up to 1 week.
Quick Keto McMuffins

Servings:2
Cooking Time:15 mins
Ingredients:
Muffins:
● ¼ cup flax meal
● ¼ cup almond flour
● ¼ teaspoon baking soda
● 1 large egg
● 1 pinch salt
● 2 tablespoons heavy whipping cream
● ¼ cup cheddar cheese, grated
Filling:
● 2 slices cheddar cheese
● Salt and black pepper, to taste
● 2 large eggs
● 2 tablespoons butter
● 1 teaspoon Dijon mustard
Directions:
1. For Muffins:Mix together all the dry Ingredients for muffins in a small bowl and add egg, cream, cheese
and water.
2. Combine well and pour in 2 single-serving ramekins.
3. Microwave on high for about 90 seconds.
4. For Filling:Fry the eggs and season with salt and black pepper.
5. Cut the muffins in half and spread butter on the inside of each half.
6. Top each buttered half with cheese slices, eggs and Dijon mustard.
7. Serve immediately.
Nutrition Info:Calories:299 Carbs:8.8g Fats:24.3g Proteins:13g Sodium:376mg Sugar:0.4g

Raspberry Popsicles
Servings:2
Ingredients:
● 1½ ounce of Raspberries
● ½ lemon juice
● ¼ cup of coconut oil
● ½ cup of coconut milk
● ¼ cup sour cream
● ¼ cup heavy cream
● ½ teaspoon Guar Gum
● 10 drops Liquid Stevia
Directions:
1. Take an immersion blender, toss in all of the ingredients, and blend them all nicely.
2. Once done, take them mixture through a mesh and strain the mixture, discarding all of the raspberry
seeds.
3. Pour in the mixture into a mold and keep the mold inside the fridge for 2 hours.
4. Once done, pass the mold through hot water to dislodge the popsicles.
Nutrition Info:Per serving Calories 65;Fat 1g;Net Carbohydrates 8g;Protein 3g;Fiber 1g;Carbohydrates 9g
Sandwich Bread
Servings:8
Ingredients:
● ½ cup sifted coconut flour
● ¼ cup sifted gluten-free flour
● 6 whole eggs at room temp, whites and yolks separated
● ½ cup of coconut oil
● 1 tablespoon apple cider vinegar
Directions:
1. Preheat your oven to 350°F.

2. Grease an 8½ by 4-inch loaf pan with oil.
3. Place a piece of parchment paper on the bottom of the pan.
4. Cream coconut oil in a food processor.
5. Add egg yolks one at a time.
6. Pulse to combine coconut oil and yolks
7. Add sifted coconut and gluten-free flour, baking powder, apple cider vinegar, salt, and water to a food
processor; pulse until combined.
8. Take a mixing bowl and beat egg whites.
9. Fold in coconut flour mixture into egg whites and mix.
10. Pour the batter into prepared loaf pan and bake for 40-45 minutes, making sure to cover it with
aluminum foil about halfway through.
11. Let it cool and slice.
12. Enjoy!
Nutrition Info:Per serving:Calories:146;Fat:11 g;Carbohydrates:7 g;Protein:5 g;Fiber:1 g;Net Carbohydrates:7 g
Tex-Mex Scramble
Servings:4
Ingredients:
● 8 ounces bulk chorizo
● 6 scallions, both white and green parts, chopped
● 1 jalapeño pepper, seeded and minced
● 2 garlic cloves, minced
● ½ cup grated Cheddar cheese
Directions:
1. In a large nonstick skillet, cook the chorizo over medium-high heat, crumbling with a spatula as you
cook, until it is browned, about 5 minutes.
2. Add the scallions and jalapeño and cook, stirring occasionally, until softened, about 3 minutes more.
3. Add the garlic and cook, stirring constantly, for 30 seconds.
4. Add the eggs to the pan.
5. Cook, scrambling, until the eggs are set, about 3 minutes.
6. Sprinkle with the cheese. Stir once to combine on the heat.
7. Divide the scramble evenly between 4 storage containers.
8. Storage:Place the airtight containers in the refrigerator for up to 3 days or freeze for up to 6 months. To
thaw, refrigerate overnight. Reheat in the microwave on high for 1 to 2 minutes.
Nutrition Info:Per serving:Calories:508; Total Fat:40g; Saturated Fat:17g; Protein:32g; Total Carbs:5g; Fiber:
<1g; Sugar:2g; Sodium:1,002mg
Vegetarian Three Cheese Quiche Stuffed Peppers

Servings:2
Ingredients:
● 2 large eggs
● ¼ cup mozzarella, shredded
● 1 medium bell peppers, sliced in half and seeds removed
● ¼ cup ricotta cheese
● ¼ cup grated Parmesan cheese
● ½ teaspoon garlic powder
● 1/8 cup baby spinach leaves
● ¼ teaspoon dried parsley
● 1 tablespoon Parmesan cheese, to garnish
Directions:
1. Preheat oven to 375 degrees

2. Blend all the cheeses, eggs, garlic powder and parsley in a food processor and process until smooth.
3. Pour the cheese mixture into each sliced bell pepper and top with spinach leaves.
4. Stir with a fork, pushing spinach leaves under the cheese mixture and cover with foil.
5. Bake for about 40 minutes and sprinkle with Parmesan cheese.
6. Broil for about 5 minutes and dish out to serve.
Nutrition Info:Calories:157 Carbs:7.3g Fats:9g Proteins:12.7g Sodium:166mg Sugar:3.7g
Yogurt Parfait
Servings:4
Ingredients:
● 1 Cup Flax Seeds Toasted
● 1 Cup Macadamia, Pieces
● 1 Cup Walnuts ,Toasted
● 1 Cup Coconut, Shredded
● Sweetener to Taste
● 2 Cups Yogurt, Full Fat
● 4 Handful Blueberries
● 4 Bananas, Sliced
● 4 Handfuls Strawberries
Directions:
1. Add three tablespoons of yogurt to the bottom of the jars, adding in your sweetener. Layer with nuts,
coconuts, and fruit alternately between ingredients, topping with remaining yogurt.
Nutrition Info:Calories:230 Protein:20 Grams ;Fat:15 Grams ;Net Carbs:9 Grams

LUNCH RECIPES
Appealing Zucchini Boats
Servings:3
Ingredients:
● 3 medium zucchinis, halved lengthwise
● 3 tbsp. olive oil, divided
● ¾ lb. grass-fed chicken breast, cut into cubes
● ¼ tsp. Italian seasoning
● ¼ tsp. garlic powder
● ¾ C. sugar-free pasta sauce
● ¼ C. Parmesan cheese, grated
● ¼ C. mozzarella cheese, shredded
● 2 tbsp. fresh parsley, chopped finely
Directions:
1. Preheat the oven to 400 degrees F. Grease a large baking sheet.

2. With a melon baller, scoop out the flesh of each zucchini half. Discard the flesh.
3. Coat the zucchini halves with 2 tbsp. of the oil.
4. Arrange the zucchini halves into a baking dish, cut-side up.
5. Bake for about 15 minutes or until the zucchini becomes tender.
6. Meanwhile, in a large non-stick skillet, heat the remaining olive oil over medium-high heat and cook the
chicken along with the Italian seasoning, salt and black pepper for about 8-10 minutes or until the
chicken is cooked through, stirring occasionally.
7. Stir in the pasta sauce and cook for about 2 minutes, stirring occasionally.
8. Remove from the heat and set aside.
9. Remove the baking dish from the oven and stuff each zucchini half with the chicken mixture evenly.
10. Top each zucchini half with the Parmesan and mozzarella cheese.
11. Bake for about 5 minutes.
12. Garnish with parsley and serve hot.
Nutrition Info:Calories per serving:390; Carbohydrates:10g; Protein:32.5g; Fat:25.3g; Sugar:5g;

Bacon Sausage Meatballs

Servings:9
Ingredients:
● 9 bacon slices, no-sugar
● 1 lb. spicy Italian sausage
● 2 tablespoons (diced) white onion
● 2 tablespoons minced garlic
● 1 tablespoon oregano, dried
Directions:
1. Heat up oven to 350ºF.

2. Lightly grease a regular muffin pan with coconut oil.
3. Tip:Grease only 9 cups from the muffin pan.
4. Add oregano, onion, garlic, Italian sausage into a big mixing bowl and mix until combined.
5. Clean your hands, roll batter into 9 even balls and transfer to a platter.
6. Wrap a bacon slice around each ball and transfer into the greased muffin cups.
7. Transfer into the preheated oven and bake for 30 minutes at 375ºF.
8. Place muffin pan under high broiler and broil until the bacon is crispy, for 5 minutes.
9. Take out of the oven, let sit to cool slightly before prepping.
10. Refrigerate for 3-4 days.
Nutrition Info:Per serving:Carbs 2g, Fat 7g, Protein 12g
Caesar Salad
Servings:4
Ingredients:
● 8 tablespoons extra-virgin olive oil
● 1 egg yolk
● 3 tablespoons lime juice
● 2 garlic cloves
● 4 anchovy filets
● 24 (washed and dried) whole leaves of romaine hearts
● 4 tablespoons parmesan, grated
● 2 ounces (chopped into small pieces) pork rinds
● Garnish with
● 4 tablespoons shaved parmesan
Directions:
1. Add mustard, lime juice and egg yolk into a high speed electric blender and start to blend on low.
2. Add olive oil into the mixture in a slow and steady stream while blending.
3. Blend mixture until emulsified and a mayonnaise is formed.
4. Add grated parmesan, garlic and anchovies into the blender and blend on low until the mixture is fully
combined and smooth vinaigrette consistency is reached.
5. Lay romaine leaves on serving platters and dribble the anchovy mayo vinaigrette on top.
6. Split pork rind between the four plates and garnish with shave parmesan.
Nutrition Info:Per serving:Calories 727 kcal, Protein 13g, Dietary Fiber 0.5g, Carbs 1.8g, Fat 38.75g
Creamy Shrimp Salad

Servings:12
Ingredients:
● 4 lb. large shrimp
● 1 lemon, quartered
● 3 C. celery stalks, chopped
● 1 yellow onion, chopped
● 2 C. mayonnaise
● 2 tbsp. fresh lemon juice
● 1 tsp. Dijon mustard
Directions:
1. In a pan of the lightly salted boiling water, add the shrimp, and lemon and cook for about 3 minutes.
2. Drain the shrimps well and let them cool.
3. Then, peel and devein the shrimps.
4. In a large bowl, add the cooked shrimp and remaining ingredients and gently, stir to combine.
Nutrition Info:Calories per serving:429; Carbohydrates:4.1g; Protein:34.8g; Fat:29.3g; Sugar:0.8g;

Dairy-Free Creamy Soup

Servings:6
Ingredients:
● 3 large avocados, peeled, pitted and roughly chopped
● 1/3 C. fresh cilantro leaves
● 3 C. homemade vegetable broth
● 1 tsp. ground cumin
● ¼ tsp. cayenne pepper
● Salt, to taste
Directions:
1. In a high-speed blender, add all the ingredients and pulse on high speed until smooth.
2. Transfer the soup into a large serving bowl.
3. Cover the bowl and refrigerate to chill for at least 2-3 hours.
4. Serve chilled.
Nutrition Info:Calories per serving:227; Carbohydrates:9.4g; Protein:4.5g; Fat:20.4g; Sugar:1g;

Easy Grilled Shrimp with Avocado, Tomato and Onion Salad

Servings:6
Ingredients:
● 2 avocados, pitted, peeled and cubed
● 2 lb. shrimp, peeled and deveined
● ½ cup chopped tomato
● ½ cup chopped bell pepper
● ½ cup chopped onion
● 4 Tbsp. olive oil
● 2 tsp. freshly squeezed lime juice
● 1 tsp. garlic powder
● 1 tsp. fine sea salt
● ¼ tsp. freshly ground black pepper
Directions:
1. Place a grill over medium high flame and heat through.

2. Meanwhile, combine the garlic powder, half the salt and pepper, and olive oil in a large bowl. Add the
shrimp and toss well to coat. Set aside.
3. In a salad bowl, combine the bell pepper, tomato, onion, avocado, and lime juice. Season with the
remaining salt and toss gently to coat. Cover and refrigerate until ready to serve.
4. Cook the shrimp in the hot grill for 3 minutes per side, or until cooked through.
5. Divide the shrimp into individual servings, followed by the salad. Cover and refrigerate for up to 3 days.
Reheat the shrimp before serving.
;Sugars, total 5 g
Fabulous Salmon Salad

Servings:4
Ingredients:
For Salad:
● 1 lb. fresh asparagus, trimmed and cut into 1-inch pieces
● ½ lb. smoked salmon, cut into bite sized pieces
● 2 heads red leaf lettuce, torn
● ½ C. pecans, toasted and chopped
For Dressing:
● ¼ C. olive oil
Directions:
1. In a pan of the boiling water, add the asparagus and cook for about 5 minutes.
2. Drain the asparagus well.
3. In a large bowl, add the asparagus and remaining salad ingredients and mix.
4. For dressing:in another bowl, add all the ingredients and beat until well combined.
5. Pour the dressing over salad and gently, toss to coat well.
Nutrition Info:Calories per serving:279; Carbohydrates:10g; Protein:14.6g; Fat:21.5g; Sugar:4.2g;

Garlic and Chive Cauliflower Mash

Servings:2
Ingredients:
● 1/6 cup avocado mayonnaise
● ½ tablespoon water
● 2 pinches black pepper
● 2 cups cauliflower florets
● ½ clove garlic, peeled
● ¼ teaspoon Kosher salt
● 1/8 teaspoon lemon juice
● ½ tablespoon fresh chives, chopped
● ¼ teaspoon lemon zest
Directions:
1. Mix together cauliflower, avocado mayonnaise, water, garlic, salt and black pepper in a large microwave
safe bowl.
2. Microwave on high for about 15 minutes and transfer the cooked mixture to a food processor.
3. Puree until smooth and add lemon juice, zest and chives.
4. Pulse until combined and dish out on a platter to serve.
Nutrition Info:Calories:160 Carbs:5.7g Fats:16.1g Proteins:2.1g Sodium:474mg Sugar:2.4g
Half Hour Chili

Servings:6
Ingredients:
● 2 lbs. Ground Beef
● 8 Ounces Spinach
● 1 Cup Tomato Sauce, Low Carb
● 2 Green Bell Peppers
● ¼ Cup Parmesan Cheese
● 2/3 Onion, Chopped
● 2 Teaspoons Cayenne Pepper
● 1 ½ Tablespoons Chili Powder
● 1 Tablespoon Cumin
● 1 Tablespoon Olive Oil
● 1 Teaspoon Garlic Powder/ Sea Salt & Black Pepper to Taste
Directions:
1. Dice your bell pepper and onion, sautéing over medium heat with olive oil, seasoning with salt and
pepper. Stir while cooking.
2. Put a pot over medium heat, adding in your ground beef, seasoning with salt and pepper. Season with
spices, and then reduce heat.
3. Once your beef is browned, add your spinach, and allow it to steam for three minutes. Stir into the beef,
and then add in your tomato sauce stirring again. Reduce heat to medium-low cooking for ten minutes.
4. Add in your sautéed vegetables and cheese, stirring together. Allow to cook for a few more minutes
before serving.
Juiciest Beef Burgers

Servings:4
Ingredients:
● 1½ lb. grass-fed ground chuck
● 2 C. fresh spinach
● ½ C. mozzarella cheese, shredded
● 2 tbsp. Parmesan cheese, grated
Directions:
1. In a bowl, add the beef, salt and black pepper and mix until well combined.
2. Make 8 equal sized patties from the mixture.
3. Arrange the patties onto a plate and refrigerate until using.
4. In a frying pan, add the spinach over medium-high heat and cook, covered for about 2 minutes or until
wilted.
5. Drain the spinach and set aside to cool.
6. With your hands squeeze the spinach to extract the liquid completely.
7. Place the spinach onto a cutting board and then, chop it.
8. In a bowl, add the chopped spinach and both cheese and mix well.
9. Place about ¼ C. of the spinach mixture in the center of 4 patties and top each with the remaining 4
patties.
10. With your fingers, press the edges firmly to seal the filling.
11. Then, press each patty slightly to flatten.
12. Heat a lightly, greased grill pan over medium-high heat and cook the patties for about 5-6 minutes per
side.
13. Serve hot.
Nutrition Info:Calories per serving:338; Carbohydrates:0.7g; Protein:54g; Fat:11.9g; Sugar:0.1g;

Keto Coconut Bread

Servings:4
Ingredients:
● 1½ tablespoons coconut flour
● ¼ teaspoon baking powder
● ⅛ teaspoon salt
● 1 tablespoon coconut oil, melted
● 1 whole egg
Directions:

2. Add coconut flour, baking powder, and salt to a mixing bowl.
3. Add coconut oil, eggs; stir well until mixed.
4. Let the batter sit for several minutes.
5. Pour half the batter into the baking pan.
6. Spread it to form a circle, and then repeat with the remaining batter.
7. Bake in the oven for 10 minutes.
8. Once the bread has reached a golden brown texture, let it cool and serve.
9. Enjoy!
Nutrition Info:Per serving:Calories:297;Fat:14 g;Carbohydrates:25.5 g;Protein:15 g;Fiber:4 g; Net

Carbohydrates:20.3 g
Lemon & Butter Cod

Servings:2
Ingredients:
● 4 tablespoons salted butter, divided
● 4 thyme sprigs, fresh and divided
● 4 teaspoons lemon juice, fresh
● 4 cod fillets, 6 ounces each
● Salt, to taste
Directions:

2. Season cod fillets with salt on both sides.
3. Take four pieces of foil, and each foil should be 3 times bigger than fillets.
4. Divide fillets between the foils and top with butter, lemon juice, and thyme.
5. Fold to form a pouch and transfer pouches to the baking sheet.
7. Open and let the steam get out.
8. Serve and enjoy!
Nutrition Info:Per serving Calories 284;Fat 18g;Carbohydrates 2g;Protein 32g;Fiber 0g;Net Carbohydrates:2g
Marinated Tomato Salad

Servings:4
Ingredients:
For Marinade:
● 1 garlic clove, minced finely
● ¼ C. olive oil
● 1 tbsp. prepared pesto
● 3 tbsp. balsamic vinegar
● ¼ tsp. Erythritol
For Salad:
● 2 C. yellow grape tomatoes, halved
● 2 C. red grape tomatoes, halved
● ½ of red onion, sliced thinly
● 3 tbsp. fresh parsley, minced
● 1 head iceberg lettuce, torn
Directions:
1. For marinade:in a large bowl, add all the ingredients and mix until well combined.
2. Add the tomatoes, onion and parsley and mix until well combined.
3. Cover the bowl and refrigerate for about 4-6 hours.
4. Before serving, in a large serving bowl, place the lettuce and tomato mixture and toss to coat well.
Nutrition Info:Calories per serving:143;Carbohydrates:9g; Protein:2.1g; Fat:11.8g; Sugar:5g; Sodium:63mg;

Fiber:2.5g
Omega-3 Salad
Servings:2
Ingredients:
● ½ pound skinless salmon fillet, cut into 4 steaks
● ¼ tablespoon fresh lime juice
● 1 tablespoon olive oil, divided
● 4 tablespoons sour cream
● ¼ zucchini, cut into small cubes
● ¼ teaspoon jalapeño pepper, seeded and chopped finely
● ¼ tablespoon fresh dill, chopped
Directions:
1. Put olive oil and salmon in a skillet and cook for about 5 minutes on both sides.
2. Season with salt and black pepper, stirring well and dish out.
3. Mix remaining ingredients in a bowl and add cooked salmon to serve.
Nutrition Info:per serving:Calories 291 Fat:21.1g Carbs:2.5g Protein:23.1g Sugar:0.6g Sodium:112mg
Paprika Butter Shrimp

Servings:2
Ingredients:
● ¼ tablespoon smoked paprika
● 1/8 cup sour cream
● ½ pound shrimp
● 1/8 cup butter
Directions:
1. Preheat the oven to 390 degrees and grease a baking dish.

2. Mix together all the ingredients in a large bowl and transfer into the baking dish.
3. Place in the oven and bake for about 15 minutes.
4. Place paprika shrimp in a dish and set aside to cool for meal prepping. Divide it in 2 containers and
cover the lid. Refrigerate for 1-2 days and reheat in microwave before serving.
Nutrition Info:per serving:Calories 330 Carbs:1.5g Protein:32.6g Fat:21.5g Sugar:0.2g Sodium:458mg
Refreshingly Tasty Meatballs

Servings:6
Ingredients:
For Meatballs:
● 1 lb. grass-fed lean ground chicken
● 2 oz. cheddar cheese, grated
● 2 tbsp. almond flour
● 2 tbsp. golden flax meal
● ½ of medium red bell pepper, seeded and chopped
● 2 medium scallions, chopped
● 2 tbsp. fresh cilantro, chopped
● 1 tsp. fresh lime zest, grated finely
● 1 tbsp. fresh lime juice
● ½ tsp. garlic powder
● ½ tsp. red pepper flakes, crushed
For Guacamole:
● 1 large avocado, peeled, pitted and chopped
● ¼ tsp. garlic powder
Directions:
1. Preheat the oven to 350 degrees F. Grease a large baking sheet.

2. For meatballs:in a bowl, add all the ingredients and mix until well combined.
3. Make equal sized meatballs from chicken mixture.
4. Arrange balls onto prepared baking sheet and bake for about 15-18 minutes.
5. Meanwhile, for guacamole:in a bowl, add all ingredients and with a fork, mash until well combined.
6. Serve meatballs alongside the guacamole.
Nutrition Info:Calories per serving:236; Carbohydrates:5.5g; Protein:19.6g; Fat:15.7g; Sugar:1g;

Salmon Burgers
Servings:2
Ingredients:
● 1 tablespoon sugar-free ranch dressing
● ½-ounce smoked salmon, chopped roughly
● ½ tablespoon fresh parsley, chopped
● ½ tablespoon avocado oil
● 1 small egg
● 4-ounce pink salmon, drained and bones removed
● 1/8 cup almond flour
● ¼ teaspoon Cajun seasoning
Directions:
1. Mix together all the ingredients in a bowl and stir well.

2. Make patties from this mixture and set aside.
3. Heat a skillet over medium heat and add patties.
4. Cook for about 3 minutes per side and dish out to serve.
5. You can store the raw patties in the freezer for about 3 weeks for meal prepping. Place patties in a
container and place parchment paper in between the patties to avoid stickiness.
Nutrition Info:per serving:Calories 59 Fat:12.7g Carbs:2.4g Protein:6.3g Sugar:0.7g Sodium:25mg
Tamari Steak Salad

Servings:2
Ingredients:
● 1 large bunches salad greens
● 4 ounces beef steak
● ½ red bell pepper, diced
● 4 cherry tomatoes, cut into halves
● 2 radishes, sliced
● 2 tablespoons olive oil
● ¼ tablespoon fresh lemon juice
● ounce gluten-free tamari sauce
● Salt as needed
Directions:
1. Marinate steak in tamari sauce.

2. Make the salad by adding bell pepper, tomatoes, radishes, salad green, oil, salt, and lemon juice to a
bowl and toss them well.
3. Grill the steak to your desired doneness and transfer steak on top of the salad platter.
4. Let it sit for 1 minute and cut it crosswise.
5. Serve and enjoy!
Unstuffed Cabbage Casserole

Servings:3
Ingredients:
● ½ head green cabbage
● 2 scallions, chopped
● 4 tbsp. unsalted butter
● 2 oz. cream cheese, softened
● ¼ C. Parmesan cheese, grated
● ¼ C. cream
● ½ tsp. Dijon mustard
● 2 tbsp. fresh parsley, chopped
Directions:
1. Preheat the oven to 350 degrees F.

2. Cut cabbage head in half, lengthwise and then cut into 4 equal sized wedges.
3. In a pan of boiling water, add cabbage wedges and simmer, covered for about 5 minutes.
4. Drain well and arrange cabbage wedges in a small baking dish.
5. In a small pan, melt butter and sauté onions for about 5 minutes.
6. Add the remaining ingredients and stir to combine.
7. Remove from the heat and immediately, place the cheese mixture over cabbage wedges evenly.
8. Bake for about 20 minutes.
9. Remove from the oven and set aside to cool for about 5 minutes before serving.
10. Cut into 3 equal sized portions and serve.
Nutrition Info:Calories per serving:273; Carbohydrates:9g; Protein:6.2g; Fat:15.4g; Sugar:4g; Sodium:313mg;

Fiber:3.4g
Vegetable Soup
Servings:2
Ingredients:
● 2 cups green onions, diced
● 1 cup mushrooms, sliced
● 1 teaspoon fresh ginger, grated
● 1 teaspoon garlic, minced
● 2 tablespoon keto-friendly tamari
● 1 cup bok choy, chopped
● 1/2 tablespoon cilantro, chopped
● 1/2 can tomatoes and peppers (or freshly prepared), diced
● 3 cups vegetable broth
Directions:
1. Add the ingredients mentioned above (except green onion) to a saucepan.

2. Bring the mix to a boil over medium-high heat.
3. Lower down the heat to medium-low and cook for 6 minutes.
4. Stir in green onions and cook for 2 minutes.
5. Grind the soup in a blender.
6. Sprinkle cilantro and enjoy!
Nutrition Info:Per serving Calories 65;Fat 2g;Net Carbohydrates 5g;Protein 7g;Fiber 2g; Carbohydrates 7g
Zoodle and Turkey Caprese

Servings:2
Ingredients:
● Salt
● 1/2 pound (cut 1/2" cubes) turkey breast, boneless skinless
● 1 tbsp avocado oil
● 1/4 tsp oregano, dried
● 3/4 pound (cut in half) grape tomatoes
● 3 chopped garlic cloves
● Salt and freshly ground black pepper, as necessary
● 1 pinch crushed red pepper flakes
● 1 (spiralized) large zucchini
● 1 tablespoon fresh chives, chopped
● 2 ounces (cut in half) fresh mini mozzarella balls
Directions:
1. Sprinkle oregano, pepper and salt on the turkey cubes until wholly seasoned.
2. Add 1/2 tbsp avocado oil into a big nonstick skillet over medium heat.
3. Add the seasoned turkey into the hot oil and stir cook for about 6 minutes, until well cooked and
browned.
4. Take out the browned turkey and place in a platter until needed.
5. Adjust heat to med-heat, add the garlic and the remaining avocado oil into the same skillet and cook for
30 seconds until golden.
6. Add crushed red pepper flakes and tomatoes into the skillet with garlic and season with black pepper and
1/4 tsp salt.
7. Adjust heat to low heat, place lid over skillet and simmer for 15 minutes until tomatoes are tenderized.
8. Adjust heat again to high heat, add chopped chives and zucchini into the skillet mixture and season with
1/4 tsp salt.
9. Stir mixture until combined and cook for 2 minutes.
10. Add mozzarella and the turkey into the skillet mixture and stir to combine.
11. Split into well lidded meal prep containers and refrigerate for up to a day.
Nutrition Info:Per serving:Calories 342 kcal, Protein 34g, Dietary Fiber 4g, Carbs 14g, Total Fat 17g
DINNER RECIPES
Air Fried Simple Steak
Servings:2
Ingredients:
● ½ pound quality cut steaks
Directions:
1. Preheat the Air fryer to 385 degrees.

2. Rub the steaks evenly with salt and black pepper.
3. Place the steak in an Air fryer basket and cook for about 15 minutes.
4. Dish out and serve immediately.
5. Divide the steaks in 2 containers and refrigerate for about 3 days for meal prepping purpose. Reheat in
microwave before serving.
Nutrition Info:Per Serving:Calories:301 Carbs:0g Fats:25.1g Proteins:19.1 Sugar:0g
Baked Parmesan Chicken

Servings:2
Ingredients:
● 2 tablespoons ghee
● 2 boneless chicken breasts, skinless
● pink salt
● freshly ground black pepper
● ½ cup mayonnaise
● ¼ cup parmesan cheese, grated
● 1 tablespoon dried Italian seasoning
● ¼ cup crushed pork rinds
Directions:

2. Take a large baking dish and coat with ghee.
3. Pat chicken breasts dry and wraps with a towel.
4. Season with salt and pepper.
5. Place in baking dish.
6. Take a small bowl and add mayonnaise, parmesan cheese, Italian seasoning.
7. Slather mayo mix evenly over chicken breast.
8. Sprinkle crushed pork rinds on top.
9. Bake for 20 minutes until topping is browned.
10. Serve and enjoy!
Cabbage & Chicken Plates

Servings:4
Ingredients:
● 1 Cup Bean Sprouts, Fresh
● 2 Tablespoons Sesame & Garlic Flavored Oil
● ½ Cup Onion, Sliced
● 4 Cups Bok Choy, Shredded
● 3 Stalks Celery, Chopped
● 1 Tablespoon Ginger, Minced
● 2 Tablespoon Coconut Aminos
● 1 Teaspoon Stevia
● 1 Cup Chicken Broth
● 1 ½ Teaspoons Minced Garlic
● 1 Teaspoon Arrowroot
● 4 Chicken Breasts, Boneless, Cooked & Sliced Thin
Directions:
1. Shred your cabbage, and then add your chicken and onion together.
2. Add in a dollop of mayonnaise if desired, drizzling with oil
3. Season as desired and serve.
Nutrition Info:Calories:368 ;Protein:42 Grams ;Fat:18 Grams ;Net Carbs:8 Grams
Cheese Veggie Stuffed Salmon

Servings:4
Ingredients:
● Salt and pepper, as necessary
● 4 salmon fillets, skinless
● 2 tbsps (divided) avocado oil
● 2 tbsps lime juice
● 1 tbsp butter, unsalted
● Filling
● 4 ounces (thawed) frozen spinach
● 4 ounces (at room temperature) cream cheese
● 2 tsps garlic, minced
● 1/4 cup parmesan cheese, finely grated
Directions:
1. Place the salmon fillets on a plane work space.

2. Dribble lime juice and 1 tbsp avocado oil over fillets until completely coated.
3. Season evenly on all sides with pepper and salt
4. Cut a slit on each salmon fillet, about 3/4 quarter of the way through.
5. Press out excess water from spinach and get rid of the excess water.
6. Add garlic, parmesan cheese, cream cheese and spinach into a fairly big bowl and mix until combined.
7. Sprinkle pepper and salt over spinach mixture until wholly seasoned to taste.
8. Fill the pockets of the salmon fillets with 1-2 tbsp of the cheese/spinach mixture.
9. Tip:spread the filling into the pockets using the backend of a spoon.
10. Add the remaining avocado oil into a skillet over med-high heat, add the salmon and fry for about 6-7
minutes until golden.
11. Flip salmon carefully and cook until well cooked and golden on the other side, for about 6-7 more
minutes.
12. Split into well lidded meal prep containers and refrigerate for 3-4 days.
Nutrition Info:Per serving:Calories 428 kcal, Protein 41g, Total carb 9g, Total Fat 24g
Deviled Eggs with Chopped Bacon

Servings:6
Ingredients:
● 9 large eggs
● 6 bacon slices, chopped
● 2 ¼ Tbsp. mayonnaise
● 1 ½ Tbsp. mustard
● ¾ tsp. paprika
● 1/6 tsp. fine sea salt
● 1/6 tsp. freshly ground black pepper
Directions:
1. Place the eggs in a pot and add enough water to cover them by about an inch. Cover and place over high
flame. Bring to a boil.
2. Once boiling, reduce to a simmer, then simmer for 3 minutes. Turn off the heat and keep the eggs in the
hot water.
3. Meanwhile, place a large skillet over medium high flame and heat through. Once hot, add the bacon and
cook until crisp.
4. Transfer the bacon to a plate lined with paper towels and allow to drain.
5. Take the eggs out of the water and transfer to a basin of cold water. Once cool to the touch, carefully
peel them.
6. Halve the hardboiled eggs carefully then scoop out the yolks and place in a bowl. Arrange the halves, cut
side facing up, on a platter and set aside.
7. Mash the yolks together with the mustard, mayonnaise, salt, and pepper. Add 1/3 teaspoon of the paprika
and mix well.
8. Dice the drained crispy bacon. Pour 1/3 cup of the chopped bacon into the bowl of yolk mixture and stir
well.
9. Spoon the yolk mixture among the halved egg whites, then divide the reserved bacon among them.
10. Sprinkle with paprika and serve. Store the extra devilled eggs in an airtight container and refrigerate for
up to 3 days.
Nutrition Info:per Serving Energy (calories) 283 kcal;Protein 20 g;Fat 21 g;Net Carbohydrates 3 g ;Fiber 0.5 g
;Sugars, total 2 g
Easy Low-Carb Cauliflower Fried Rice

Servings:2
Ingredients:
● 6 ounces cauliflower fresh or frozen, riced
● 1 large green onion, sliced with white and green parts separated
● 1 tablespoon butter
● 1/8 cup carrots, finely diced
● 1 clove garlic, crushed
● 1 tablespoon soy sauce
● 1 small egg, beaten
● ½ teaspoon toasted sesame oil
Directions:
1. Melt butter in a large heavy skillet over medium-high heat and add carrots and riced cauliflower.
2. Cook for about 5 minutes and stir in garlic and white part of the green onions.
3. Cook for about 3 minutes and whisk in the egg.
4. Cook for about 2 minutes and stir in the soy sauce, green part of green onions, and the sesame oil.
5. Dish out and serve hot.
Fathead Pizza Crust

Servings:8
Ingredients:
● 2 tablespoons (cubed) cream cheese
● 1 1/2 cup (shredded) mozzarella cheese
● 1/3 cup coconut flour
● 2 (beaten) large Egg
Directions:

2. Prepare a parchment paper lined baking sheet.
3. Add cubed cream cheese and shredded mozzarella cheese into a big oven safe bowl.
4. Place in a microwave oven and heat for 45 seconds.
5. Stir cheese mixture and microwave for 45 more seconds.
6. Stir again until cheese is well combined.
7. Add the coconut flour and beaten eggs into a big bowl of cheese and stir until combined and fully
incorporated.
8. Wash your hands and knead batter until a dough consistency is reached.
9. Tip:microwave dough for 10-15 seconds, if dough becomes unworkable.
10. Place dough on a parchment paper lined baking powder and spread until 1/4" thickness is reached.
11. Tip:place a parchment paper piece over dough and roll out with a rolling pin.
12. Use a fork to poke dough surface until lots of holes are made, these holes prevents bubbling.
13. Place crust in the preheated oven and bake for 6 minutes.
14. Note:poke more holes in any places that is bubbly.
15. Bake crust until golden brown, for 3-7 extra minutes.
Nutrition Info:Per serving:Calories 110 kcal, Protein 9g, Fiber 3g, Net carbs 2g, Total Carbs 5g, Fat 7g
Garlic Butter Cod

Servings:2
Ingredients:
● 3 cod fillets, 8 ounces each
● ¾ pound baby bok choy halved
● 1/3 cup butter, thinly sliced
● 1½ tablespoon garlic, minced
● Sea salt, as needed
● Freshly ground black pepper
Directions:
1. Preheat your oven to 400 degrees Fahrenheit.

2. Cut 3 sheets of aluminum foil, large enough to accommodate one fillet.
3. Place cod fillets on each of the sheets and add butter and garlic on top of the fillets.
4. Add bok choy and season with pepper and salt according to your taste.
5. Fold the packet and enclose them in pouches.
6. Arrange on your baking sheet.
7. Bake for 20 minutes and transfer to a cooling rack.
8. Enjoy!
Hearty Beef and Mushroom Stew

Servings:3
Ingredients:
● ½ lb. stew meat, chopped into 1 inch cubes
● ½ lb. sliced baby Portobello mushrooms
● 1 oz. butter
● 2 cups organic beef broth
● ¼ cup extra virgin olive oil
● ¼ cup diced onion
● 2 Tbsp. chopped fresh parsley
● ½ Tbsp. flaxseed meal
● ½ tsp. minced garlic
● ½ tsp. dried thyme
● 1 bay leaf
Directions:
1. Place a heavy duty pot over medium high flame and heat through. Once hot, add the butter and olive oil
and swirl to coat.
2. Add the beef and sauté until all the sides are browned. Then, stir in the mushroom and onion. Sauté until
the mushroom is tender and the onion is translucent.
3. Pour in the broth, garlic, bay leaf, thyme, and flaxseed meal then stir to combine. Mix well and bring to
a boil.
4. Once boiling, reduce to low flame, cover, and simmer for 45 minutes, or until the beef is extra tender.
5. After 1 hour, discard the bay leaf. Shred the beef using two forks then stir in the parsley. Divide between
two airtight containers and refrigerate for up to 3 days. Reheat before serving.
;Sugars, total 2 g
Keto Almond Bread

Servings:20
Ingredients:
● 6 eggs, whites, and yolks separated
● ¼ teaspoon cream of tartar
● 4 tablespoons butter, melted
● 1½ cups almond flour
● Pinch of salt
Directions:

2. Take an 8x4 inch loaf pan and grease it; put it to the side.
3. Take a bowl and beat egg whites and cream of tartar until a soft peak starts to form.
4. Keep the mix on the side.
5. Take a food processor and mix butter, egg yolks, baking powder, almond flour, and salt.
6. Add ⅓ of egg whites to the food processor and pulse until combined.
7. Add rest of the egg whites and mix until combined.
8. Transfer dough to the prepared loaf pan and bake for 30 minutes.
9. Let it cool and slice, enjoy!
Nutrition Info:Per serving:Calories:271;Fat:22 g;Carbohydrates:16 g;Protein:5 g;Fiber:3 g;Net

Carbohydrates:13 g
Mediterranean Pork
Servings:2
Ingredients:
● 2 pork chops, bone-in
● Salt and pepper, to taste
● 1/2 teaspoon dried rosemary
● 1 garlic clove, peeled and minced
Directions:
1. Season pork chops with salt and pepper.

2. Place in a roasting pan.
3. Add rosemary, garlic in the pan.
6. Lower heat to 350 degrees F.
7. Roast for 25 minutes more.
8. Slice pork and divide on plates.
9. Drizzle pan juice all over.
10. Serve and enjoy!
Omega-3 Rich Soup

Servings:4
Ingredients:
● 1 tbsp. olive oil
● 1 garlic clove, minced
● 4 C. homemade chicken broth
● 1 lb. boneless salmon, cubed
● 1 tbsp. low-sodium soy sauce
● 2 tbsp. fresh cilantro, chopped
Directions:
1. In a large pan heat the oil over medium heat and sauté the onion for about 5 minutes.
2. Add the garlic and sauté for about 1 minute.
3. Stir in the broth and bring to a boil over high heat.
4. Reduce the heat to low and simmer for about 10 minutes.
5. Add the salmon, and soy sauce and cook for about 3-4 minutes.
6. Stir in black pepper, lime juice, and cilantro and serve hot.

Roasted Baby Eggplant with Ricotta

Servings:2
Ingredients:
● ¼ tablespoon olive oil
● 1 eggplant, halved
● ¼ teaspoon Wild Fennel Pollen
● ¼ teaspoon black pepper
● ¼ teaspoon sea salt
● To serve:
● 1/8 cup ricotta cheese
● Sea salt and black pepper, to taste
● ¼ tablespoon extra-virgin olive oil
Directions:
1. Preheat the oven to 350 degrees and grease a cookie sheet.

2. Place the eggplant halves on a cookie sheet, cut side up and top with olive oil, fennel pollen, salt and
black pepper.
3. Transfer in the oven and bake for about 45 minutes, until lightly browned.
4. Remove from the oven and allow to cool slightly.
5. Serve warm topped with ricotta cheese, olive oil, salt and black pepper.
Salmon Rolls Stuffed with Cheese and Lime Sauce

Servings:4
Ingredients:
● Salt and pepper, as needed
● 4 (5 oz.) salmon fillets, skins removed
● 1/2 cup grated parmesan
● 1 (12 oz.) container ricotta
● 2 tsps lime zest
● 2 tbsps chopped parsley
● 1/2 lb. trimmed asparagus
● 1/2 cup chicken broth
● 1 tbsp butter
● 2 tsps cornstarch
● 2 tbsps lime juice
Directions:

2. Sprinkle pepper and salt over fillets until covered and seasoned to taste.
3. Place salmon fillets on a greased baking sheet with their skin side up.
4. Add asparagus spears, pepper, salt, lime zest, parsley, parmesan and ricotta into a bowl and combine.
5. Top fillet with the cheese mixture and roll up.
6. Tip:Place rolled fillets on the baking sheet with their seam side down.
7. Transfer baking sheet into the preheated oven and bake for about 15-20 minutes until just cooked.
8. In the meantime, add butter into a small skillet over med-heat.
9. Add corn starch, lime juice and broth into a bowl, combined and pour into the hot and melted butter.
10. Heat corn starch mixture for about 3-5 minutes until thickened.
11. Split into well lidded and sectioned meal prep containers and refrigerate for up to 4 days.
Nutrition Info:Per serving:Calories 400 kcal, Protein 43.8g, Dietary Fiber 1.3g, Carbs 8.8g, Fat 21.7g
Taco Casserole
Servings:8
Cooking Time:1 Hour 30 minutes
Ingredients:
● 1 lb. Ground Turkey
● 1 Cauliflower, Small & Chopped into Florets
● 1 Jalapeno Diced
● ¼ Cup Red Peppers, Diced
● ¼ Cup Onion, Diced
● 1 Teaspoon Cumin
● 1 Teaspoon Parsley
● 1 Teaspoon Garlic Minced
● 1 Teaspoon Turmeric
● 1 Teaspoon Oregano
● 1 ½ Cups Cheddar Cheese, Shredded
● 1 Cup Sour Cream
Directions:
1. Put your minced meat and cauliflower in a bowl before adding all your herbs and spices. Stir in your red
peppers, jalapenos and onions together, mixing in a cup of your cheese.
2. Pour into a casserole dish before topping with remaining cheese.
3. Bake at 350 for an hour and serve with sour cream.
Ultimate Steak Salad

Servings:5
Ingredients:
For Steak:
● 1½ lb. grass-fed skirt steak, cut into 4 pieces
For Salad:
● 2 medium green bell pepper, seeded and sliced thinly
● 2 large tomatoes, sliced
● 1 C. onion, sliced thinly
● 8 C. mixed fresh baby greens
● 1/3 C. feta cheese, crumbled
For Dressing:
● 4 tbsp. balsamic vinegar
● ½ C. olive oil
Directions:
1. Preheat the grill to medium-high heat. Grease the grill grate.

2. Sprinkle the beef steak with salt and black pepper generously.
3. Cover and grill, the steak for 3-4 minutes per side.
4. Transfer the steak onto a cutting board for about 10 minutes before slicing.
5. With a sharp knife, cut the beef steaks into thin slices.
6. Meanwhile, in a large bowl, mix together all salad ingredients.
7. For dressing:in another bowl, add all the ingredients and beat until well combined.
8. Pour the dressing over salad and gently toss to coat well.
9. Divide the salad onto serving plates evenly.
10. Top each plate with a steak slices and serve.
Nutrition Info:Calories per serving:521; Carbohydrates:9g; Protein:39.5g; Fat:36.3g; Sugar:5g; Sodium:279mg;

Fiber:2.4g
Vanilla Pudding
Servings:2
Ingredients:
● 2 large egg yolks
● 1/2 cup 36% heavy cream
● 1 teaspoon of stevia
● 1/2 teaspoon arrowroot flour
● 1/4 teaspoon pure vanilla extract
● Sea salt, as needed
Directions:
1. Take a heavy-duty saucepan and add egg yolks.

2. Whisk in cream, stevia, arrowroot flour, pure vanilla extract, and mix well.
3. Season with salt and whisk.
4. Place it over medium heat and stir until the mixture just starts to steam.
5. Lower heat to low and keep stirring for 10 minutes.
6. Pour pudding into 2 heatproof containers.
7. Serve and enjoy!
Zoodle Shrimp Scampi

Servings:5
Ingredients:
● 1 lb. (peeled and deveined) medium shrimp
● 2 tbsps avocado oil
● 1/2 tsp red pepper flakes
● 3 minced garlic cloves
● 1 lime, juiced
● 1/4 cup chicken stock
● 4 (spiralized) medium zucchini
● Salt and freshly ground black pepper
● 2 tbsps fresh chopped chives
● 2 tbsps Parmesan, freshly grated
Directions:
1. Add avocado oil into a big skillet over med-high heat.

2. Add red pepper flakes, garlic and shrimp into the hot oil and stir cook for about 2-3 minutes until pink.
3. Season with pepper and salt and add the lime juice and chicken stock and stir until evenly distributed.
4. Bring mixture to simmering
5. Add zoodles and stir cook for 1-2 more minutes.
6. Split into well lidded meal prep containers and refrigerate for 3-4 days.
7. Serve with fresh chopped chives and parmesan
Nutrition Info:Per serving:Calories 214.3 kcal, Protein 27.0g, Dietary Fiber 1.9g, Total Carb 7.8g, Total Fat
8.6g
FISH AND SEAFOOD RECIPES
Ahi Tuna Steaks
Servings:2
Ingredients:
● 2 (5-ounce / 142-g) ahi tuna steaks
● ¼ teaspoon cayenne pepper
● A pinch kosher salt
● 1 teaspoon ground paprika
● ½ tablespoon butter
● 1 teaspoon whole peppercorns
Directions:
1. Sprinkle the ahi tuna steaks with cayenne pepper, salt and paprika in a bowl.
2. In a medium skillet over medium heat, melt the butter, then add the olive oil. Cook the peppercorns in
the mixture for 5 minutes or until softened.
3. Gently place the spiced tuna in the skillet. Cook for 1 to 2 minutes per side or until cooked your desired
doneness.
4. Remove them from the skillet and serve hot.
month.
BBQ Trout
Servings:4
Ingredients:
● 2 garlic cloves, crushed
● 4 rainbow trout fillets
● 1 small onion, sliced thinly
● 2 small lemons, seeded, sliced thinly and divided
● 1½ tablespoons olive oil
Directions:
1. Preheat the grill to medium-high heat and grease the grill grate.
2. Rub the trout slices with garlic and arrange each trout slice over a piece of foil.
3. Arrange lemon and onion slices evenly over fillets and sprinkle with salt and black pepper.
4. Drizzle with olive oil and fold the foil pieces in order to seal the trout slices.
5. Grill the trout for about 6 minutes and serve hot.
Nutrition Info:Calories:190 Carbs:7g Fats:13.4g Proteins:13.5g Sodium:361mg Sugar:2.3g
Cabbage Plate With Keto Salmon

Servings:4
Ingredients:
● 7 ounces (198 g) fresh salmon
● 2 avocados
● 2 teaspoons coconut oil
● 6 teaspoons olive oil, divided
● ½ teaspoon onion powder,
● 1 teaspoon turmeric
● 2 cups shredded coconut, unsweetened
● 12 ounces (340 g) cabbage, chopped
● 2 teaspoons butter
● 1 pinch of lemon zest
Directions:
1. Cut the salmon into 1×1-inch pieces. Then drizzle the coconut oil and 2 teaspoons of olive oil on salmon
pieces. Place the pieces in a medium bowl and set aside.
2. Mix the salt, onion powder, turmeric, and unsweetened shredded coconut in a separate bowl.
Meanwhile, dunk the pre-prepared salmon pieces into this mixture.
3. In a nonstick frying pan with 4 teaspoons of olive oil on medium heat. Fry the seasoned salmon pieces
with coconut mixture for about 4 to 7 minutes in a pan, stirring every 2 minutes. Leave it in the pan until
golden brown and soft.
4. Meanwhile, fry the cabbage in a saucepan with butter until it is lightly caramelized. In a third bowl, pour
the cabbage liquid and generously season with salt and pepper.
5. On a dish with lemon slices, place the fried salmon and pour the creamy cabbage over it. Serve warm.
month.
Cheesy Verde Shrimp

Servings:4
Ingredients:
● ¼ cup scallions, chopped
● 1 pound (454 g) fresh shrimps, deveined, and peeled
● ½ cup parsley, chopped
● ½ cup Parmesan cheese, grated
Directions:
1. In a large skillet, heat the olive oil over medium heat.

2. Add the garlic and chopped scallions and sauté briefly, making sure the garlic does not turn brown.
3. Add the shrimps and cook until they become opaque. Sprinkle chopped parsley over the shrimp.
4. Remove cooked shrimps from heat. Serve on a dish and sprinkle with grated cheese.
5. STORAGE:Place the cooked shrimp in an airtight container and store in the fridge for up to 3 days.
Delicious Keto Ceviche

Servings:4
Ingredients:
● 1 pound (454 g) skinless white fish, cut into ½-inch cubes
● ½ red onion, thinly sliced
● 1 fresh jalapeño, deseeded and thinly sliced
● ¼ red bell pepper, thinly sliced
● 1 tablespoon salt
● ¾ cup lime juice, plus more as needed
FOR SERVING:
● 1 lime, cut into wedges
● 4 tablespoons fresh cilantro, minced
Directions:
1. Prepare a dish with a lid to put the skinless white fish, then add the onions, jalapeño, thinly sliced bell
pepper, and salt. Toss to coat the fish well. Pour the lime juice over.
2. Leave the fish in the fridge for about 3 hours for infusing.
3. Take the fish and vegetables out of the fridge and discard the marinade. Rinse the fish and vegetables
thoroughly with cold water.
4. Place the fish on a serving dish, then drizzle with olive oil and lemon juice. Spread the fresh cilantro for
topping. Serve cold with lime.
5. STORAGE:You can easily store extras or the leftovers of keto ceviche in an airtight bag in the freezer
for up to 3 days.
Easy Cod Fritters

Servings:5
Ingredients:
● 2 ½ cups cod fish, cooked
● 1/2 cup almond flour
● 1/2 cup Romano cheese, preferably freshly grated
● Sea salt and pepper, to taste
● 1 teaspoon butter, room temperature
● 1/2 teaspoon dried oregano
● 1/2 teaspoon dried thyme
● 1/4 cup onion, chopped
● 3 cups broccoli, cut into rice-sized chunks
● 2 eggs, whisked
Directions:
1. Melt the butter in a pan over medium-high flame. Once hot, cook the broccoli for 5 to 6 minutes, until
crisp-tender. Let it cool completely.
2. Add in the cooked fish, salt, pepper, oregano, thyme, onion, eggs, almond flour, and cheese; mix until
everything is well incorporated.
3. Form the mixture into 10 patties.
4. In a frying pan, heat the oil over a moderately high heat. Cook your fritters for 4 to 5 minutes per side.
5. Storing
6. Divide the fritters between airtight containers or heavy-duty freezer bags; keep in the refrigerator for a
week.
7. For freezing, divide the fritters among heavy-duty freezer bags; freeze up to 3 months. Defrost in your
microwave for a few minutes. Bon appétit!
Nutrition Info:Per serving:326 Calories; 21.7g Fat; 5.8g Carbs; 25.6g Protein; 1g Fiber
Family Seafood Bowl

Servings:4
Ingredients:
● 1 pound sea scallops, halved horizontally
● 1/2 cup Kalamata olives, pitted and sliced
● 2 cups arugula
● 1/2 tablespoon Dijon mustard
● 1 teaspoon garlic, chopped
● 1 cup cherry tomatoes, halved
● 1 Lebanese cucumber, sliced
● 1/4 cup extra-virgin olive oil
● 2 tablespoons fresh lime juice
● Sea salt and pepper, to season
Directions:
1. Boil the scallops in a pot of a lightly salted water for about 3 minutes or until opaque; place them in a
serving bowl.
2. To make the salad, toss the remaining ingredients until everything is well combined.
3. Storing
4. Place the cooked and chilled scallops in airtight containers or Ziploc bags; keep in your refrigerator for
up 3 to 4 days.
5. For freezing, arrange the cooked and chilled scallops in a single layer on a baking tray; place in the
freezer for about 15 minutes, or until it begins to harden.
6. Transfer the cooked and chilled scallops to heavy-duty freezer bags. Freeze up to 3 months. Defrost in
your refrigerator.
7. As for the salad, place it in airtight containers or Ziploc bags; keep in your refrigerator for up to 3 days.
Top with prepared scallops. Enjoy!
Nutrition Info:Per serving:260 Calories; 13.6g Fat; 5.9g Carbs; 28.1g Protein; 1.5g Fiber
Greek Salad with Grilled Halloumi

Servings:4
Ingredients:
● 1 pound halibut steak
● 1 cup cherry tomatoes, halved
● 1 onion, thinly sliced
● 1 tablespoon lemon juice
● 1 Lebanese cucumbers, thinly sliced
● 1/2 cup radishes, thinly sliced
● 2 tablespoons sunflower seeds
● 1 ½ tablespoons extra-virgin olive oil
● 1/2 head butterhead lettuce
● 1 cup Halloumi cheese
Directions:
1. Cook the halibut steak on preheated grill for 5 to 6 minutes per side. until the fish flakes easily with a
fork.
2. Grill the halloumi cheese and slice into small pieces.
3. Toss the grilled halloumi cheese with the remaining ingredients and set aside.
4. Storing
5. Divide the halibut steaks between airtight containers; keep in your refrigerator for up to 3 to 4 days.
6. Place the Greek salad in airtight containers or Ziploc bags; keep in your refrigerator for up to 3 to 4
days.
7. For freezing, place the halibut steaks in airtight containers or wrap tightly with freezer wrap. Freeze up
to 2 to 3 months. Defrost in the refrigerator.
8. Serve with chilled salad and enjoy!
Haddock and Vegetable Skewers

Servings:4
Ingredients:
● 1 pound haddock, cut into small cubes
● 1/2 teaspoon basil
● 1 red onion, cut into wedges
● 1 zucchini, diced
● 1 cup cherry tomatoes
● 2 tablespoons coconut aminos
Directions:
1. Start by preheating your grill on high.

2. Toss the haddock and vegetables with salt, pepper, basil, olive oil, and coconut aminos.
3. Alternate the seasoned haddock, onion, zucchini and tomatoes on bamboo skewers.
4. Grill your skewers for 5 minutes for medium-rare, flipping them occasionally to ensure even cooking.
5. Storing
6. Divide the grilled skewers between four airtight containers; keep in your refrigerator for up to 3 to 4
days.
7. For freezing, place the grilled skewers in airtight containers or wrap tightly with freezer wrap. Freeze up
to 2 to 3 months. Defrost in the refrigerator. Bon appétit!
Nutrition Info:Per serving:257 Calories; 12.5g Fat; 7g Carbs; 27.5g Protein; 0.9g Fiber
Italian-Style Seafood Stew

Servings:4
Ingredients:
● 2 tablespoons lard, room temperature
● 1/2 teaspoon lime zest
● 1/2 pound shrimp
● 1/2 pound scallops
● 1 teaspoon Italian seasonings blend
● Salt and ground black pepper, to taste
● 1 leek, chopped
● 2 garlic cloves, pressed
● 1 cup tomato puree
● 1 celery stalk, chopped
● 3 cups fish stock
● 2 tablespoons port wine
Directions:
1. Melt the lard in a large pot over a moderately high heat. Sauté the leek and garlic until they’ve softened.
2. Stir in the pureed tomatoes and continue to cook for about 10 minutes.
3. Add in the remaining ingredients and bring to a boil. Turn the heat to a simmer and continue to cook for
4 to 5 minutes.
4. Storing
5. Spoon your stew into airtight containers; keep in your refrigerator for up 3 to 4 days.
6. For freezing, spoon your stew into airtight containers or heavy-duty freezer bags. Freeze up to 4 to 6
months. Defrost in the microwave or refrigerator. Enjoy!
Keto Baked Salmon With Butter And Lemon Slices

Servings:6
Ingredients:
● 1 tablespoon olive oil
● 2 pounds (907 g) salmon
● 1 teaspoon sea salt
● 7 ounces (198 g) butter
● 1 lemon
Directions:
1. Start by preheating the oven to 425°F (220°C).

2. In a large baking dish, spray it with olive oil. Then add the salmon, skin-side down. Season with salt and
pepper.
3. Cut the lemon into thin slices and place them on the upper side of the salmon. Cut the butter in thin
slices and spread them on top of the lemon slices.
4. Put the dish in the heated oven and bake on the middle rack for about 25 to 30 minutes, or until the
salmon flakes easily with a fork.
5. Melt the rest of the butter in a small saucepan until it bubbles. Then remove from heat and let cool a
little. Consider adding some lemon juice on the melted cool butter.
6. Serve the fish with the lemon butter.
7. STORAGE:Store in an airtight container in the fridge for up to 2 days.
Lemon Garlic Shrimp

Servings:3
Ingredients:
● pound large raw shrimp
● 2 lemons, sliced
● 1 teaspoon paprika
● 4 garlic cloves
Directions:
1. Heat the butter in a skillet and add garlic.

2. Sauté for about 1 minute and add shrimp, paprika, and lemon slices.
3. Cook for about 10 minutes on medium low heat and dish out to serve hot.
Mackerel and Vegetable Casserole

Servings:4
Ingredients:
● 1 pound mackerel steaks, chopped
● 1/2 stick butter
● Salt and black pepper, to your liking
● 1/4 cup fish consommé
● 1 cup goat cheese, shredded
● 1/2 cup fresh scallions, chopped
● 1/2 cup celery, thinly sliced
● 1 cup parsnip, thinly sliced
● 2 cloves garlic, thinly sliced
● 2 shallots, thinly sliced
● 2 tomatoes, thinly sliced
Directions:
1. In a frying pan, melt the butter in over a moderately high heat. Cook the vegetables until they are just
tender and fragrant.
2. Add in the clam juice and tomatoes and cook for a further 5 minutes. Place the sautéed vegetables in a
lightly-greased casserole dish.
3. Lower the mackerel steaks on top of the vegetable layer. Sprinkle with salt and pepper. Bake in the
preheated oven at 420 degrees F for about 15 minutes.
4. Top with shredded cheese and bake for a further 5 to 6 minutes or until it is hot and bubbly.
5. Storing
6. Slice the casserole into four pieces. Divide the pieces into four airtight containers; it will last for 3 to 4
days in the refrigerator.
7. For freezing, place each portion in a separate heavy-duty freezer bag. Freeze up to 2 to 3 months.
Defrost in the microwave or refrigerator. Bon appétit!
Nutrition Info:Per serving:301 Calories; 14g Fat; 6g Carbs; 33.3g Protein; 3.2g Fiber
Old Bay Sea Bass Chowder

Servings:4
Ingredients:
● 1 ¼ pounds sea bass, skin removed, cut into small chunks
● 2 carrots, chopped
● 1/4 cup port wine
● Sea salt and ground black pepper, to taste
● 1 teaspoon Old Bay seasonings
● 3 teaspoons olive oil
● 1 onion, chopped
● 1 celery rib, chopped
● 3 cups boiling water
● 1/2 cup fish stock
Directions:
1. In a heavy-bottomed pot, heat the olive oil over a moderately high flame. Once hot, cook the fish for
about 10.
2. Stir in the onion, celery, carrot, spices, water, and fish stock and bring to a boil. Turn the heat to
medium-low.
3. Let it simmer for 15 to 20 minutes more or until thoroughly cooked. Afterwards, add in the port wine
and sour cream. Remove form the heat and stir to combine well.
4. Storing
5. Spoon the chowder into four airtight containers or Ziploc bags; keep in your refrigerator for up to 3 to 4
days.
6. For freezing, place the chowder in airtight containers. It will maintain the best quality for about 4
months. Defrost in the refrigerator. Bon appétit!
Nutrition Info:Per serving:170 Calories; 5.8g Fat; 5.7g Carbs; 20g Protein; 1.9g Fiber
Pan Seared Tilapia With Almond Crust

Servings:8
Ingredients:
● 2 eggs
● ½ tablespoon lemon pepper seasoning
● ½ tablespoon garlic pepper seasoning
● 1 cup ground almonds
● 2 cups freshly grated Parmesan cheese, divided
● 8 (6-ounce / 170-g) tilapia fillets
● ⅛ cup coconut flour
● Salt, to taste
● 8 sprigs parsley
● 8 lemon wedges
Directions:
1. In a bowl, beat the eggs with the lemon pepper and garlic pepper seasoning until blended. Set aside.
2. On a plate, stir together ground almonds with 1 cup of Parmesan cheese.
3. Dust the tilapia fillets with flour and shake off excess. Dip the tilapia in the egg mixture, then press into
the almond mixture until coated well.
4. Melt the butter in a large skillet over medium-high heat. Cook tilapia in melted butter until golden brown
on both sides, 2 to 3 minutes per side.
5. Reduce heat to medium, and season fillets with salt if desired. Sprinkle the tilapia with the remaining
Parmesan cheese, cover, and continue cooking until the Parmesan cheese has melted, about 5 minutes.
6. Transfer the tilapia fillets to eight serving plates. Garnish with parsley springs and lemon wedges to
serve.
7. STORAGE:Place fish fillets in an airtight container and store in the fridge for up to 3 days.
Red Snapper Soup

Servings:4
Ingredients:
● 1 pound red snapper, chopped
● 3 cups chicken stock
● 1/4 cup Marsala wine
● 2 thyme sprigs, chopped
● 1/2 teaspoon dried rosemary
● 1/2 stick butter, melted
● 1 medium leek, finely chopped
● 1/4 cup fresh parsley, chopped
Directions:
1. In a heavy-bottomed pot, melt the butter over a moderately high heat. Cook the leek and garlic for 3 to 4
minutes or until tender and fragrant.
2. Add in the parsley, tomato puree, chicken stock, wine, red snapper, and rosemary; bring to a rolling boil.
3. Turn the heat to simmer; continue to simmer until the thoroughly cooked for a further 15 to 20 minutes.
Season with salt and pepper to taste.
4. Storing
5. Spoon the soup into airtight containers; keep in your refrigerator for up 3 to 4 days.
6. For freezing, spoon it into airtight containers or heavy-duty freezer bags. Freeze up to 4 to 6 months.
Defrost in the microwave or refrigerator. Enjoy!
Salad with Crispy-Skinned Snapper

Servings:4
Ingredients:
● 4 snapper fillets with skin
● 6 ounces Feta cheese, crumbled
● 1 teaspoon ground mustard seeds
● 1/2 teaspoon celery seeds
● 2 cups arugula
● 2 cups lettuce leaves, torn into pieces
● 1 carrot, thinly sliced
● 1 cup spring onions, thinly sliced
● 1/2 cup black olives, pitted and sliced
● 10 grape tomatoes, halved
● For the Vinaigrette:
● 1/3 cup extra-virgin olive oil
● 1 lime, juiced and zested
● 1 teaspoon ginger- garlic paste
● 1 teaspoon dried basil
● 2 tablespoons fresh mint, finely chopped
Directions:
1. In a grill pan, melt the butter over a moderately high flame. Cook the fish for 5 to 6 minutes; flip the fish
fillets over and cook them for 5 minutes more.
2. Toss all ingredients for the salad.
3. Whisk all ingredients for the vinaigrette and dress the salad.
4. Storing
5. Place the fish fillets in airtight containers or Ziploc bags; keep in your refrigerator for up to 3 to 4 days.
6. For freezing, cover the airtight container and place it in the freezer; store for up to one month.
7. As for the salad, place it in airtight containers or Ziploc bags; keep in your refrigerator for up to 3 to 4
days. Top with the fish fillets, serve, and enjoy!
Salmon Fillets With Dill And Lemon

Servings:4
Ingredients:
● 1 pound (454 g) salmon fillets
● ¼ cup melted butter
● ¼ cup lemon juice
● 1 tablespoon dried dill weed
● Sea salt and fresh ground black pepper, to taste
Directions:
1. Preheat the oven to 350ºF (180ºC).

2. Place the salmon fillets on a lightly greased baking dish.
3. Combine the melted butter and lemon juice in a bowl. Drizzle the mixture over the fillets. Sprinkle with
dill, garlic powder, sea salt, and pepper.
4. In the preheated oven, bake the fillets for 25 minutes until the fish flakes easily with a fork.
5. Remove the fish from the oven and serve warm.
month.
Sherry and Butter Prawns

Servings:4
Ingredients:
● 1 ½ pounds king prawns, peeled and deveined
● 2 tablespoons dry sherry
● 1/2 teaspoon mustard seeds
● 1 ½ tablespoons fresh lemon juice
● 1 teaspoon cayenne pepper, crushed
● 1 tablespoon garlic paste
● 1/2 stick butter, at room temperature
Directions:
1. Whisk the dry sherry with cayenne pepper, garlic paste, basil, mustard seeds, lemon juice and prawns.
Let it marinate for 1 hour in your refrigerator.
2. In a frying pan, melt the butter over medium-high flame, basting with the reserved marinade.
3. Sprinkle with salt and pepper to taste.
4. Storing
5. Place the shrimp in airtight containers or Ziploc bags; keep in your refrigerator for up 3 to 4 days.
6. For freezing, arrange the cooked shrimp in a single layer on a baking tray; place in the freezer for about
15 minutes, or until it begins to harden.
7. Transfer the frozen shrimp to heavy-duty freezer bags. Freeze up to 3 months. Defrost in your
refrigerator. Enjoy!
Spiced Fish Curry

Servings:4
Ingredients:
● 6 curry leaves, or bay leaves
● 1 tablespoon ginger, grated
● 2 garlic cloves, granulated
● 2 medium onions, chopped
● ½ teaspoon ground turmeric
● 1 tablespoon ground coriander
● 2 teaspoons ground cumin
● 1 teaspoon chili powder
● ½ teaspoon ground fenugreek
● 2 cups unsweetened coconut milk
● 1 pound (454 g) cod fillets, rinsed and cut into bite-sized pieces
● 2 green chilies, deseeded and chopped
● 1 tomato, chopped
● Salt, to taste
Directions:
1. Heat the olive oil in a large saucepan over medium heat.

2. Add the curry leaves and fry for 1 minute. Mix in the ginger, garlic cloves, and onions, then cook for 3
minutes until tender.
3. Stir in the turmeric, coriander, cumin, chili powder, and fenugreek. Cook for 2 minutes, then pour in the
coconut milk. Add the fish, green chilies, and tomatoes.
4. Reduce the heat to medium-low and simmer uncovered for about 10 to 12 minutes, or until you can flake
the fish easily with a fork.
5. Add the salt to taste, then serve on a platter.
Nutrition Facts:Per Serving calories 456 fat 36.1gtotal carbs 12.1g fiber 2.1g protein 25.0g
Tasty Mahi Mahi Cakes

Servings:4
Ingredients:
● 1 (12-ounce / 340-g) can Mahi Mahi
● 2 teaspoons primal palate seafood seasoning
● 3 egg yolks
● ¼ cup onions minced
● 1 teaspoon chives, for garnish
● 2 teaspoons parsley, for garnish
● 4 lemon wedges, for garnish
Directions:
1. Start by preheating the oven to 350 ℉ (180ºC).

2. In a mixing bowl, mix the fish, seafood seasoning, egg yolks, and onions.
3. Make the mahi mahi cakes:Scoop out 2 tablespoons of the fish mixture and using your hands to shape it
into a patty, about ½ inch thick. Repeat with the remaining fish mixture. Place them on a greased baking
dish.
4. Put the baking dish in the preheated oven and bake until the cakes are cooked through, about 15 minutes.
5. Remove the patties from the oven to a plate.
6. Heat the olive oil in a skillet over medium-high heat. Add the patties and cook for about 5 minutes,
flipping occasionally.
7. Sprinkle the chives, parsley, and lemon wedges on top for garnish and serve.
Nutrition Facts:Per Serving calories 223 fat 14.3gtotal carbs 1.6g fiber 0.2g protein 22.2g
Zingy Tuna Steaks with Spinach

Servings:6
Ingredients:
● 2 pounds tuna steaks
● 3 cups spinach
● 1 tablespoon Dijon mustard
● 3 tablespoons peanut oil
● Salt and pepper, to season
● 1/2 cup radishes, thinly sliced
● 1 fresh lemon, sliced
● 1 cup green onions, thinly sliced
Directions:
1. Brush each tuna steaks with peanut oil and season them with salt and pepper.
2. Arrange the tuna steaks on a foil-lined baking pan. Top with lemon slices, cover with foil and roast at
400 degrees F for about 10 minutes.
3. Storing
4. Divide the tuna steaks between airtight containers; keep in your refrigerator for up to 3 to 4 days.
5. For freezing, place the tuna steaks in airtight containers or wrap tightly with freezer wrap. Freeze up to 2
to 3 months. Defrost in the refrigerator.
6. Serve with spinach, green onions, radishes and mustard mixture. Bon appétit!
POULTRY RECIPES
Air-Fried Garlic-Lemon Chicken
Servings:4
Ingredients:
● 2 cloves garlic, minced
● ⅛ teaspoon ground black pepper
● 4 skin-on, bone-in chicken thighs
● 4 lemon wedges
Directions:
1. In a bowl, mix the lemon juice, garlic, salt, black pepper, olive oil, and mustard together. Set aside.
2. Put the chicken thighs into a Ziploc bag and pour the marinade in. Make sure that the chicken thighs are
well coated in the marinade, then seal the bag and put it in the refrigerator for at least 2 hours.
3. Preheat the air fryer to 375°F (190°C).
4. Remove the chicken from the marinade and dry it with paper towels.
5. Put the chicken in the air fryer basket and fry in batches for 22 to 24 minutes or until the juices are clear
and a meat thermometer should read 165°F (74°C). Flip the chicken thighs halfway through the cooking
time.
6. Transfer the chicken to a plate and squeeze the lemon wedges over, then serve.
month.
Bacon-Wrapped Chicken Breasts Stuffed With Spinach

Servings:4
Cooking Time:1 hour
Ingredients:
● 1 (10-ounce / 284-g) package frozen chopped spinach, thawed and drained
● ½ cup mayonnaise, keto-friendly
● ½ cup feta cheese, shredded
● 2 cloves garlic, chopped
● 4 skinless, boneless chicken breasts
● 4 slices bacon
Directions:
1. Preheat the oven to 375ºF (190ºC).

2. Combine the spinach, mayo, feta cheese, and garlic in a bowl, then set aside.
3. Cut the chicken crosswise to butterfly the chicken breasts, (butterfly cutting technique:not to cut the
chicken breast through, leave a 1-inch space uncut at the end of the chicken. So when flipping open the
halved chicken breast, it resembles a butterfly. )
4. Unfold the chicken breasts like a book. Divide and arrange the spinach mixture over each breast, then
wrap each breast with a slice of bacon and secure with a toothpick.
5. Arrange them in a baking dish, and cover a piece of aluminum foil. Place the dish in the preheated oven
and bake for 1 hour or until the bacon is crispy and the juice of chicken breasts run clear.
6. Remove the baking dish from the oven and serve warm.
month.

Caesar Salad
Servings:4
Ingredients:
● ¾ pound (340 g) chicken breasts
● 3 ounces (85 g) bacon
● 7 ounces (198 g) Romaine lettuce
● 1 ounce (28 g) of freshly grated Parmesan cheese
DRESSING:
● ½ cup mayonnaise, keto-friendly
● ½ lemon, juice and zest
● ½ ounce (14 g) grated Parmesan cheese, finely grated
● 2 tablespoons anchovy paste
● 1 garlic clove, finely chopped or pressed
Directions:
1. Preheat the oven to 350°F (180°C).

2. Spread the chicken breasts in a greased baking dish.
3. Add salt and pepper to the chicken, then drizzle melted butter or olive oil on top of it.
4. Bake the chicken in the preheated oven for 20 minutes, or until you notice that it's fully cooked through
by sticking a knife into the thickest part, and making sure that the juices are colorless and smooth. (You
can also check by using a cooking thermometer in the thick part, its fully cooked when it reaches 180°F
(82°C)). you could also cook the chicken by using the stovetop.
5. Fry the bacon until it gets crispy. Chop the lettuce and put it as a base on two plates, then place the
crispy, crumbles bacon on top of the sliced pieces of chicken.
6. In order to make the dressing, put the ingredients in a bowl and mix them with a whisk or with an
immersion blender, then set it aside in the refrigerator.
7. End it with a good dollop of dressing and a fine grating of the cheese.
8. STORAGE:It lasts for about 3 to 5 days in the refrigerator, but it might lose the crispiness on the second
day.
Chicken Carnitas
Servings:4
Ingredients:
● 1 tablespoon cumin
● 1 tablespoon oregano
● 1 teaspoon salt
● 1 teaspoon black pepper
● 1 medium onion, chopped
● 1/4 cup pineapple juice
● 1/4 cup lime juice
● 1/4 cup chicken stock
● pound boneless, skinless chicken breasts
● fresh cilantro for topping
Directions:
1. Thoroughly mix oregano, cumin, chili powder, salt and pepper in a small bowl.
2. Preheat olive oil in the insert of the Instant Pot on Sauté mode.
3. Add onion to the oil and sauté for 3 minutes until soft.
4. Stir in garlic and stir cook for 1 minute.
5. Add lime juice, pineapple juice, spice mixture, and chicken stock.
6. Mix well then place the chicken in it.
7. Seal and secure the Instant Pot lid then select Manual mode for 8 minutes at high pressure.
8. Once done, release the pressure completely then remove the lid.
9. Shred the chicken using a fork.
10. Mix gently then serve warm.
11. Devour.
Nutrition Info:Per Serving:Calories:204 Carbohydrate:7.6g Protein:32.9g Fat:4.2g Sugar:2.2g Sodium:735mg
Delicious Fried Chicken With Broccoli

Servings:4
Ingredients:
● 5 ounces (142 g) separated butter
● 1½ pounds (680 g) chicken thighs, boneless
● 1 pound (454 g) broccoli
● ½ leek
● 1 tablespoon garlic, powder
Directions:
1. Put half of the butter over medium high heat in a large frying pan to melt it.
2. Add salt and pepper to the chicken for seasoning, and then place it on pan. Keep flipping the chicken for
20 to 25 minutes (depends on the thighs size) until it turns brown on both of the sides, then remove them
it from the pan, but keep it warm by covering it with aluminum foil or in the oven on over low heat.
3. While the thighs are in the oven, wash the broccoli including the stem and trim it. Slice it into small
pieces. Rinse and wash the leek, but be careful to remove any sandy deposits between the layers. chop
the leek into big pieces.
4. In a different skillet, melt the rest of the butter on medium heat, then add in the salt and pepper, and the
garlic powder. Put the leek to them, and start stirring slowly until it starts to get softer, then put the
broccoli. Cook it for about 5 minutes, until it becomes tender.
5. Serve the vegetables and chicken with an extra amount melted butter on top.
6. STORAGE:The chicken thighs could be stored in the refrigerator and will last for up to 4 days in the,
and for 2 months in the freezer, but make sure you keep it in freezer-safe container.
Easy Chicken Tacos

Servings:4
Ingredients:
● 1 pound ground chicken
● 1 ½ cups Mexican cheese blend
● 1 tablespoon Mexican seasoning blend
● 2 teaspoons butter, room temperature
● 2 small-sized shallots, peeled and finely chopped
● 1 clove garlic, minced
● 1/2 cup salsa
● 2 slices bacon, chopped
Directions:
1. Melt the butter in a saucepan over moderately high flame. Now, cook the shallots until tender and
fragrant.
2. Then, sauté the garlic, chicken, and bacon for about 5 minutes, stirring continuously and crumbling with
a fork. Add the in Mexican seasoning blend.
3. Fold in the tomato puree and salsa; continue to simmer for 5 to 7 minutes over medium-low heat;
reserve.
4. Line a baking pan with wax paper. Place 4 piles of the shredded cheese on the baking pan and gently
press them down with a wide spatula to make “taco shells”.
5. Bake in the preheated oven at 365 degrees F for 6 to 7 minutes or until melted. Allow these taco shells to
cool for about 10 minutes.
6. Storing
7. Place your taco filling mixture in airtight containers or Ziploc bags; keep in your refrigerator for up to 3
to 4 days.
8. As for the taco shells, keep them in your refrigerator for up to 4 days.
9. For freezing, place it in airtight containers or heavy-duty freezer bags. Freeze up to 2 to 3 months.
Defrost in the refrigerator.
Festive Turkey Rouladen

Servings:5
Ingredients:
● 2 pounds turkey fillet, marinated and cut into 10 pieces
● 10 strips prosciutto
● 1/2 teaspoon chili powder
● 1 teaspoon marjoram
● 1 sprig rosemary, finely chopped
● 2 tablespoons dry white wine
● 1 teaspoon garlic, finely minced
● 1 ½ tablespoons butter, room temperature
● Sea salt and freshly ground black pepper, to your liking
Directions:
1. Start by preheating your oven to 430 degrees F.

2. Pat the turkey dry and cook in hot butter for about 3 minutes per side. Add in the mustard, chili powder,
marjoram, rosemary, wine, and garlic.
3. Continue to cook for 2 minutes more. Wrap each turkey piece into one prosciutto strip and secure with
toothpicks.
4. Roast in the preheated oven for about 30 minutes.
5. Storing
6. Wrap the turkey pieces in foil before packing them into airtight containers; keep in your refrigerator for
up to 3 to 4 days.
7. For freezing, place them in airtight containers or heavy-duty freezer bags. Freeze up to 2 to 3 months.
Defrost in the refrigerator. Bon appétit!
Garlic Chicken Low-Carb

Servings:4
Ingredients:
● 2 pounds (907 g) chicken drumsticks
● 1 lemon, the juice
● 7 garlic cloves, sliced
● ½ cup fresh parsley, finely chopped
Directions:
1. Start by preheating the oven to 450°F (235°C).

2. Grease the baking pan with butter and put the chicken drumsticks, season with salt and pepper
generously.
3. Drizzle the olive oil and lemon juice over the chicken pieces. Sprinkle the garlic and parsley on top.
4. Bake the chicken for 30 to 40 minutes or until the garlic slices become golden and chicken pieces turn
brown and roasted, the baking time may be longer if your drumsticks are on the large size. Lower the
temperature considerably towards the end.
5. STORAGE:Low-carb garlic chicken can be stored covered in the fridge for 1 up to 4 days, it can even be
kept in the freezer for 15 days.
Herbed Chicken Breasts

Servings:8
Ingredients:
● 4 chicken breasts, skinless and boneless
● 1 Italian pepper, deveined and thinly sliced
● 10 black olives, pitted
● 1 ½ cups vegetable broth
● 1 tablespoon Old Sub Sailor
● Salt, to taste
Directions:
1. Rub the chicken with the garlic and Old Sub Sailor; salt to taste. Heat the oil in a frying pan over a
moderately high heat.
2. Sear the chicken until it is browned on all sides, about 5 minutes.
3. Add in the pepper, olives, and vegetable broth and bring it to boil. Reduce the heat simmer and continue
to cook, partially covered, for 30 to 35 minutes.
4. Storing
5. Place the chicken breasts in airtight containers or Ziploc bags; keep in your refrigerator for 3 to 4 days.
6. For freezing, place the chicken breasts in airtight containers or heavy-duty freezer bags. It will maintain
the best quality for about 4 months. Defrost in the refrigerator. Bon appétit!
Italian Garlic Chicken Kebab

Servings:8
Ingredients:
● ¼ cup coconut aminos
● ¼ teaspoon onion powder
● 2 tablespoons lemon juice
● ¾ teaspoon Italian seasoning
● 3 tablespoons dry white wine
● 1 clove garlic, crushed
● 1 teaspoon grated fresh ginger root
● 1 pinch ground black pepper
● 8 skinless, boneless chicken breasts, cut into strips
SPECIAL EQUIPMENT:
● 8 skewers, soaked for at least 30 minutes to avoid burning during grilling
Directions:
1. Put the coconut aminos, onion powder, lemon juice, 2 tablespoons of olive oil, Italian seasoning, dry
white wine, garlic, ginger root, and black pepper in a Ziploc bag and mix them together. Put the chicken
in the bag. Shake the bag to make sure the chicken is coated in the spices, then seal the bag and put it in
the refrigerator to marinate for 3 hours.
2. Preheat an outdoor grill to medium-high heat.
3. Run each of the skewers through the chicken strips and set aside. Pour the marinade into a pan over high
heat and let it boil.
4. Brush the preheated grill grates with 1 tablespoon of olive oil and place the chicken skewers on the
grates to grill for 16 minutes. Brush the chicken skewers with the remaining olive oil and flip halfway
through the cooking time. Cover the chicken with the sauce generously as it grills.
5. When the chicken juices run clear, remove it from the grill, and serve on a plate.
month.
Keto Buffalo Drumsticks With Chili Aioli And Garlic

Servings:4
Ingredients:
● 2 pounds (907 g) chicken drumsticks or chicken wings
CHILI AIOLI:
● ⅓ cup mayonnaise, keto-friendly
● 1 tablespoon smoked paprika powder or smoked chili powder
● 2 tablespoons olive oil, and more for greasing the baking dish
● 2 tablespoons white wine vinegar
● 1 teaspoon salt
● 1 teaspoon paprika powder
● 1 tablespoon tabasco
Directions:

2. Make the chili aioli:Combine the mayonnaise, smoked paprika powder, garlic clove, olive oil white wine
vinegar, salt, paprika powder and tabasco for the marinade in a small bowl,
3. Put the drumsticks in a plastic bag, and pour the chili aioli into the plastic bag. Shake the bag thoroughly
and let marinate for 10 minutes at room temperature.
4. Coat a baking dish with olive oil. Place the drumsticks in the baking dish and let bake in the preheated
oven for 30 to 40 minutes or until they are done and have turned a nice color.
5. Remove the chicken wings from the oven and serve warm.
6. STORAGE:Store in an airtight container in the fridge for up to 3 days or in the freezer for week up to 1
month.
Lemon Herb Chicken Breasts

Servings:2
Cooking Time:25 to 30 minutes
Ingredients:
● 2 skinless, boneless chicken breast halves
● 1 lemon, cut in half
● 1 tablespoon extra virgin olive oil
● 1 pinch dried oregano
● 2 sprigs fresh parsley, for garnish
Directions:
1. Squeeze the juice from ½ lemon to a large bowl, then add the chicken breast, salt and pepper. Toss well.
2. Meanwhile, heat the olive oil in a skillet over medium-low heat. Add the seasoned chicken breast,
oregano, pepper, and juice from remaining lemon. Sauté for 6 to 10 minutes per side until the chicken is
cooked through.
3. Remove from the heat and garnish with fresh parsley.
4. STORAGE:Fried chicken left in the refrigerator is good only for 3 to 4 days.
Mediterranean Turkey Cutlets

Servings:4
Ingredients:
● pound turkey cutlets
● ½ cup almond flour
● 1 teaspoon turmeric powder
● 1 teaspoon Greek seasoning
Directions:
1. Mix together Greek seasoning, almond flour, and turmeric powder in a bowl and coat turkey cutlets with
this mixture.
2. Heat oil in a skillet and add the turkey cutlets.
3. Cover the lid and cook for about 20 minutes on medium-low heat.
4. Dish out in a serving platter and serve.
Nutrition Info:Calories:340 Carbs:3.7g Fats:19.4g Proteins:36.3g Sodium:124mg Sugar:0g
Old-Fashioned Turkey Chowder

Servings:4
Ingredients:
● 2 tablespoons yellow onions, chopped
● 2 cloves garlic, roughly chopped
● 1/2 pound leftover roast turkey, shredded and skin removed
● 1 teaspoon Mediterranean spice mix
● 3 cups chicken bone broth
● 1 ½ cups milk
● 1/2 cup double cream
● 1 egg, lightly beaten
● 2 tablespoons dry sherry
Directions:
1. Heat the olive oil in a heavy-bottomed pot over a moderate flame. Sauté the onion and garlic until
they’ve softened.
2. Stir in the leftover roast turkey, Mediterranean spice mix, and chicken bone broth; bring to a rapid boil.
Partially cover and continue to cook for 20 to 25 minutes.
3. Turn the heat to simmer. Pour in the milk and double cream and continue to cook until it has reduced
slightly.
4. Fold in the egg and dry sherry; continue to simmer, stirring frequently, for a further 2 minutes.
5. Storing
6. Spoon the chowder into four airtight containers or Ziploc bags; keep in your refrigerator for up to 3 to 4
days.
7. For freezing, place the chowder in airtight containers. It will maintain the best quality for about 4
Pan-Fried Chorizo Sausage

Servings:4
Ingredients:
● 16 ounces smoked turkey chorizo
● 1 ½ cups Asiago cheese, grated
● 1 teaspoon oregano
● 1 teaspoon basil
● 4 scallion stalks, chopped
● 1 teaspoon garlic paste
● 1 tablespoon dry sherry
● 1 tablespoon extra-virgin olive oil
● 2 tablespoons fresh coriander, roughly chopped
Directions:
1. Heat the oil in a frying pan over moderately high heat. Now, brown the turkey chorizo, crumbling with a
fork for about 5 minutes.
2. Add in the other ingredients, except for cheese; continue to cook for 10 minutes more or until cooked
through.
3. Storing
4. Place the sausage along with the sauce in four Ziploc bags; keep in the refrigerator for a week.
5. For freezing, divide the sausage along with sauce among Ziploc bags and freeze up to 3 to 4 months.
Thaw them in the refrigerator.
6. Reheat the sausage and sauce in the frying pan. Top with cheese and continue to cook until cheese has
melted. Enjoy!
Roast Chicken With Broccoli And Garlic

Servings:4
Ingredients:
CHICKEN LEGS:
4 (5-ounce / 140-g) chicken legs
● 1 teaspoon garlic powder
● 1 tablespoon Italian seasoning
● ½ teaspoon salt (if not have salt in the Italian seasoning)
GARLIC BUTTER:
● 4 tablespoons unsalted butter, softened
● 1 tablespoon fresh parsley, finely chopped
BROCCOLI:
● 20 ounces (567 g) broccoli
● Salt, to taste
Directions:
1. Preheat oven to 400°F (205°C).

2. Season both sides of chicken legs with salt, garlic powder, black pepper, and Italian seasoning.
3. Heat 1 tablespoon olive oil in a large skillet or cast iron pan over medium-high heat. Cook chicken
breasts 4 to 5 minutes per side or until browned and cooked through and reaches 165°F (74°C).
4. Cut the broccoli into florets when the chicken is in the skillet, and slice the stem. In a saucepan, boil in
light salted water for 5 minutes. Drain and put the water on the lid to keep it warm.
5. In a bowl, mix all the ingredients for the garlic butter. And serve with chicken legs and broccoli.
6. STORAGE:store it in a glass or plastic container in the fridge for up to 3 to 4 days or in the freezer for
up to 3 weeks.
Savoury And Sticky Baked Chicken Wings

Servings:4
Ingredients:
● 2 pounds (907 g) chicken wings
● 1 teaspoon sea salt
SAUCE:
● ¾ cup coconut aminos
● ¼ teaspoon red pepper flakes
● ¼ teaspoon onion powder
● ¼ teaspoon ground ginger
Directions:
1. Preheat oven to 450°F (235°C).

2. Arrange the chicken wings in a baking pan, skin side down. Make sure to keep a little distance between
wings.
3. Sprinkle salt to season the wings, then bake in the preheated oven for 45 minutes or until crispy and
cooked through.
4. Meanwhile, make the sauce:Warm a nonstick skillet over medium heat, then add the coconut aminos,
garlic powder, red pepper flakes, onion powder, and ginger powder. Bring them to a simmer.
5. Reduce the heat to low and keep simmering. Stir the mixture constantly to combine well until the sauce
is lightly thickened.
6. Arrange the chicken wings on a large serving dish. Pour the sauce over to coat the chicken wings and
serve warm.
Spicy Breakfast Sausage

Servings:4
Ingredients:
● 4 chicken sausages, sliced
● 1 chili pepper, minced
● 1 cup shallots, diced
● 1/4 cup dry white wine
● 2 teaspoons lard, room temperature
● 2 Spanish peppers, deveined and chopped
● 2 tablespoons fresh coriander, minced
● 2 teaspoons balsamic vinegar
● 1 cup pureed tomatoes
Directions:
1. In a frying pan, warm the lard over moderately high flame.

2. Then, sear the sausage until well browned on all sides; add in the remaining ingredients and stir to
combine.
3. Allow it to simmer over low heat for 10 minutes or until thickened slightly.
4. Storing
5. Transfer the sausages along with the sauce to airtight containers and store in your refrigerator for up to 3
to 4 days.
6. For freezing, place the sausages along with the sauce in freezer safe containers or wrap tightly with
heavy-duty aluminum foil; freeze up to 1 to 2 months. Defrost in the microwave for a few minutes.
Enjoy!
Taro Leaf and Chicken Soup

Servings:4
Ingredients:
● 1 pound whole chicken, boneless and chopped into small chunks
● 1/2 cup onions, chopped
● 1/2 cup rutabaga, cubed
● 2 carrots, peeled
● 2 celery stalks
● 1 cup chicken bone broth
● 1/2 teaspoon ginger-garlic paste
● 1/2 cup taro leaves, roughly chopped
● 1 tablespoon fresh coriander, chopped
● 3 cups water
Directions:
1. Place all ingredients in a heavy-bottomed pot. Bring to a boil over the highest heat.
2. Turn the heat to simmer. Continue to cook, partially covered, an additional 40 minutes.
3. Storing
4. Spoon the soup into four airtight containers or Ziploc bags; keep in your refrigerator for up to 3 to 4
days.
5. For freezing, place the soup in airtight containers. It will maintain the best quality for about 5 to 6
White Cauliflower and Chicken Chowder

Servings:6
Ingredients:
● 1 cup leftover roast chicken breasts
● 1 head cauliflower, broken into small-sized florets
● Sea salt and ground white pepper, to taste
● 2 ½ cups water
● 3 cups chicken consommé
● 1 ¼ cups sour cream
● 1/2 cup white onion, finely chopped
● 1 teaspoon fresh garlic, finely minced
● 1 celery, chopped
Directions:
1. In a heavy bottomed pot, melt the butter over a moderate heat. Cook the onion, garlic and celery for
about 5 minutes or until they’ve softened.
2. Add in the salt, white pepper, water, chicken consommé, chicken, and cauliflower florets; bring to a boil.
Reduce the temperature to simmer and continue to cook for 30 minutes.
3. Puree the soup with an immersion blender. Fold in sour cream and stir to combine well.
4. Storing
5. Spoon your chowder into airtight containers or Ziploc bags; keep in your refrigerator for up to 3 to 4
days.
6. For freezing, place your chowder in airtight containers. It will maintain the best quality for about 4 to 6
BEEF, LAMB AND PORK RECIPES
2-Meat Chili
Servings:8
Ingredients:
● pound grass-fed ground beef
● ½ of small yellow onion, chopped
● 1 tablespoon ground cumin
● ½ cup cheddar cheese, shredded
● pound ground pork
● 3 medium tomatillos, chopped
● 2 jalapeño peppers, chopped
● 1 (6-ounce) can sugar-free tomato sauce
● 1 tablespoon chili powder
● ¼ cup water
Directions:
1- Heat the oil in a pressure cooker and add beef and pork.
2- Cook for about 5 minutes on medium heat and add the remaining Ingredients, except cheese.
3- Lock the lid and cook for about 30 minutes at high pressure.
4- Release the pressure naturally and top with cheddar cheese.
Asian Pork and Celeriac Noodles

Servings:4
Cooking Time:1 hour 20 minutes
Ingredients:
● 3tbsp. maple syrup
● 1tbsp. fresh ginger paste
● 3tbsp. coconut aminos
● ¼tsp. Chinese five spice
● 1lb. pork tenderloin, cubed
● 2tbsp. butter
● 1tbsp. sesame oil
● 4 large celeriac, spiralized
● 24oz. bok choy, chopped
● 2tbsp. sesame seeds
● 2 green onions, chopped
Directions:
1. Preheat your oven to 400°F, and line a baking sheet with foil. Combine the maple syrup, ginger paste,
coconut aminos, Chinese five-spice powder, salt, and pepper. Put three tablespoons of the mixture into a
bowl and reserve. In the larger portion, coat the pork and leave to marinate for 25 minutes. In the butter,
sauté the celeriac for seven minutes. Reserve. Remove the pork, then bake for forty minutes. In the
sesame oil, sauté the bok choy and celeriac pasta for three minutes. To serve, top the bok choy and pasta
with the pork, then garnish with green onions and sesame seeds. Drizzle with the reserved
marinade.
Nutrition Info:Per serving:Cal 409; Net Carbs 3g; Fats 17.8g; Protein 44g
Bacon and Mushroom Lettuce Wraps
Servings:4
Ingredients:
● ½ cup sliced cremini mushrooms
● 1 iceberg lettuce, leaves separated
● 2tbsp. olive oil
● 1 cup shredded cheddar
● 1½lb. ground pork
Directions:
1. Fry the bacon until crisp, then reserve. In half the olive oil, season and sauté the mushrooms for five
minutes. Brown the pork for ten minutes in the last of the oil. Share between the lettuce leaves, then top
with cheddar, bacon, and mushrooms. Wrap, and serve.
Nutrition Info:Per serving:Cal 630; Fat 45g; Net Carbs 0.5g; Protein 52g
Beef Barbacoa
Servings:4
Ingredients:
● 2 tablespoons vegetable oil
● 2 lb. beef stew meat
● 1 cup beef broth
● 2 tablespoons canned chipotle chili in adobo, finely chopped
● 3 cloves garlic, finely chopped
● 1 package (1 oz) taco seasoning mix
● 1 teaspoon ground cumin
● 1 teaspoon ground coriander
● 2 cups chopped red onions
Directions:
1. Preheat oil in the insert of the Instant Pot on sauté mode.

2. Add beef and sear it for 4 minutes per side until brown.
3. Stir in chili, broth, taco seasoning, garlic, coriander, salt, and cumin.
4. Seal the Instant Pot lid and turn the pressure valve to sealing position.
5. Select Manual mode for 45 minutes at high pressure
6. Once done, release the pressure completely then remove the lid.
7. Shred the beef using 2 forks and cook the mixture on sauté mode until it is reduced slightly.
8. Serve warm.
Nutrition Info:Calories per serving:343 Carbohydrate:4.8g Protein:28.7g Fat:22.5g Sugar:1.3g Sodium:676mg
Caribbean Jerk
Servings:4
Cooking Time:4 hours 20 minutes
Ingredients:
● 1½lbs. pork roast
● ¼ cup jerk seasoning
● ½ cup vegetable stock
● 2tbsp. soy sauce, sugar-free
Directions:
1. Preheat your oven to 350°F. Rub the pork all over with oil and jerk seasoning. Sear on all sides in the
olive oil, for around four to five minutes. Put the pork in a baking dish, the stir in the vegetable stock and
soy sauce. Cover with aluminum foil and bake for 45 minutes, turning occasionally. Remove the foil,
then continue cooking until done.
Cheesy Beef and Zucchini

Servings:2
Ingredients:
● 3tbsp. sour cream
● 4oz. roast beef deli slices, torn apart
● 1 small zucchini, chopped
● 3oz. shredded cheddar cheese
● 2tbsp. chopped green chilies
Directions:
1. Take two wide mugs, and line with beef slices. Top with half the sour cream, followed by the zucchini
slices, and season well. Add the green chilies, the rest of the sour cream, and top with cheddar.
Microwave for a minute or two, until the cheese melts.
Easy and Spicy Sloppy Joes

Servings:6
Ingredients:
● 1 ½ pounds ground beef
● 1 large onion, chopped
● Salt and ground pepper, to taste
● 1 teaspoon mustard
● 1 tablespoon red wine vinegar
● 1/2 cup tomato sauce
● 1/2 teaspoon hot sauce
Directions:
1. Melt 1 teaspoon of the lard in a saucepan over a moderately high heat.

2. Once hot, sauté the onion and garlic until tender and translucent; reserve.
3. In the same skillet, melt another teaspoon of the lard. Cook the ground beef, breaking apart with a fork,
until well browned.
4. Add the sautéed vegetables back to the saucepan; stir in the spices, vinegar, tomato sauce, and hot sauce.
Reduce the heat to simmer and continue to cook for 17 to 20 minutes.
5. Storing
6. Place the meat mixture in airtight containers or Ziploc bags; keep in your refrigerator for up to 3 to 4
days.
7. For freezing, place the meat mixture in airtight containers or heavy-duty freezer bags. Freeze up to 2 to 3
Family Sausage and Vegetable Casserole

Servings:4
Ingredients:
● 4 beef sausages, sliced
● 2 Spanish peppers, sliced
● 2 garlic cloves, finely chopped
● 1 teaspoon dry chili pepper, crushed
● 1 ½ cups vegetable broth
● 1 yellow onion, sliced
● 1 cup cauliflower, broken into small florets
Directions:
1. In a frying pan, melt the butter over a moderately high heat. Brown the sausage until browned on all
sides or about 5 minutes; reserve.
2. Sauté the onion, cauliflower, peppers, celery, and garlic for about 8 minutes or until the vegetables have
softened.
3. Place the sautéed vegetables in a lightly buttered baking dish. Season with salt, pepper, and paprika.
Nestle the reserved sausages within the vegetables.
4. Pour in the vegetable broth and bake in the preheated oven at 360 degrees F for 10 to 12 minutes.
5. Storing
6. Slice your casserole into four pieces; divide between airtight containers or Ziploc bags; keep in your
refrigerator for up to 3 days.
7. For freezing, place your casserole in airtight containers or heavy-duty freezer bags. Freeze up to 3
months. Once thawed in the refrigerator, heat in the microwave until warmed through. Enjoy!
Garlic and Lemon Ribs

Servings:6
Ingredients:
● 3lbs. beef ribs
● 3 onions, halved
● 3 heads garlic, cut in half
● 2 lemons, zested
● 3tbsp. xylitol
● A pinch of mustard powder
● ¼ cup red wine
● 3tbsp. fresh sage leaves
Directions:
1. Preheat your oven to 410°F. Score your meat all over. Combine the xylitol, sage, mustard powder, salt,
pepper, and lemon zest, then rub this all over the meat with your hands. Chuck your garlic heads and
onion halves in a baking dish, toss with olive oil, and bake for fifteen minutes. Add the beef, then pour
in a quarter-cup of water and the red wine. Cover in aluminum foil, and bake for another fifteen minutes.
Remove the foil and bake for ten minutes.
Nutrition Info:Per serving:Cal 749; Fat 65.6g; Net Carbs 5.5g; Protein 53g
Hawaiian Pork
Servings:4
Ingredients:
● ⅓ cup flaxseed meal
● 1tsp. onion powder
● ½tsp. nutmeg powder
● 5 large egg
● 1½lb. ground pork
● 3tbsp. coconut oil
● 2tbsp. heavy cream
● 1tbsp. salted butter
● 1 cup sliced oyster mushrooms
● 1 shallot, finely chopped
● 1 cup vegetable stock
● 1tsp. tamari sauce
● 1tsp. Worcestershire sauce
● ½tsp. xanthan gum
● 4 large eggs
Directions:
1. Mix together the pork, nutmeg, flaxseed meal, salt, onion powders, and pepper. Beat one egg with the
heavy cream, then stir into the pork mixture. Shape into eight patties.
2. Fry the patties in the coconut oil until cooked through. Reserve. In the same skillet, cook the mushrooms
and shallots in the butter for around seven minutes. Combine the stock, Worcestershire and tamari
sauces, salt, and pepper, then pour into the mushrooms and cook for three minutes. Add the xanthan
gum, and leave to thicken for one minute. Fry the eggs, the serve the pork topped with the mushroom
sauce and fried egg.
Indian Pork Masala

Servings:4
Ingredients:
● 2tbsp. ghee
● 1½lb. pork shoulder, cut into bite-size pieces
● 1tbsp. freshly grated ginger
● 6 medium red onions, sliced
● 2tbsp. freshly pureed garlic
● 1 cup crushed tomatoes
● ½tsp. chili powder
● 2tbsp. Greek yogurt
● 2tbsp. garam masala
● 2 green chilies, sliced
● 1 bunch cilantro, chopped
Directions:
1. Blanch the meat in boiling water for three minutes, then drain and reserve. In the ghee, sauté the garlic,
ginger, and onions for five minutes. Stir in the yogurt, tomatoes, and pork. Add the chili, salt, garam
masala, and pepper. Cook for another ten minutes, then add the cilantro and green
chilies.
Jamaican Pork Roast

Servings:4
Cooking Time:2 hours
Ingredients:
● pound pork shoulder
● ¼ cup beef broth
● ¼ cup Jamaican Jerk spice blend
Directions:
1. Preheat the oven to 360 degrees and lightly grease a baking dish.
2. Keep the pork soaked in the beef broth for about 1 hour.
3. Brush the pork with the melted butter and sprinkle with Jamaican Jerk spice blend, salt and black
pepper.
4. Place on the baking dish and transfer in the oven.
5. Bake for about 1 hour and dish out to serve.
Kalamata Parsley Tapenade And Salted Lamp Chops

Servings:4
Ingredients:
TAPENADE:
● 1 cup pitted Kalamata olive
● 2 teaspoons minced garlic
● 2 tablespoons chopped fresh parsley
● 2 teaspoons freshly squeezed lemon juice
LAMB CHOPS:
● 2 (1-pound / 454-g) racks French-cut lamb chops (8 bones each)
Directions:
1. MAKE THE TAPENADE:

2. In a food processor, add the olives, garlic, olive oil, parsley, and lemon juice and blend well until it
becomes slightly chunky purée.
3. Add the purée in a container. Cover with a plastic wrap and reserve in the refrigerator until ready to use.
4. MAKE THE LAMB CHOPS:
6. Sprinkle the lamb racks with salt and pepper.
7. Heat olive oil in a skillet over medium-high heat. Sear for about 5 minutes until the lamb racks are
browned. Flip the lamb racks halfway through the cooking time.
8. Turn the racks and interlace the bones. Roast in the preheated oven for about 20 minutes to get medium-
rare results.
9. Allow the lamb to rest for about 10 minutes, then slice into chops.
10. Serve the chops equally to 4 plates, then top with the tapenade before serving.
11. STORAGE:Store in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 1
month.
Nutrition Facts:Per Serving:calories:347 fat:27.0g total carbs:2.0g fiber:1.0g protein:20.0g
Lemon and Mushroom Pork Steaks

Servings:4
Ingredients:
● 8oz. white button mushrooms, chopped
● 2tsp. lemon pepper seasoning
● 4 large, bone-in pork steaks
● 1 cup beef stock
● 3tbsp. butter
● 1 lemon, thinly sliced
● 2tbsp. chopped parsley
Directions:
1. Season the pork, then fry in two tablespoons each of the oil and butter. Cook for ten minutes, then
reserve. In the rest of the butter and oil, deglaze the pan with half the stock, then stir in the garlic and
mushrooms. Cook until softened. Return the pork to the pan, add lemon slices, and cook until the liquid
reduces by two-thirds. Garnish with parsley to serve.
Maiale al Latte (Milk-Braised Pork

Servings:8
Ingredients:
● 2 pounds pork sirloin roast
● 2 cup full-fat milk
● 1 teaspoon dried marjoram
● 1/2 cup onion, sliced
● 3 teaspoons butter, room temperature
● 2 bell peppers, deveined and thinly sliced
Directions:
1. Melt the butter in a saucepan over medium-high flame. Sear the pork for about 7 minutes until just
browned.
2. Lower the pork sirloin roast into a baking dish. Season with salt, pepper, and marjoram. Scatter the
onion and peppers around the pork.
3. Pour in the milk and cover the dish with a piece of aluminum foil. Roast in the preheated oven at 330
degrees F for 1 hour 20 minutes, turning the pork halfway through the cooking time.
4. Let it sit for 10 minutes before slicing.
5. Storing
6. Divide the pork loin and vegetables between airtight containers; keep in your refrigerator for 3 to 5 days.
7. For freezing, place the pork loin and vegetables in airtight containers or heavy-duty freezer bags. Freeze
up to 4 to 6 months. Defrost in the refrigerator. Bon appétit!
Nutty Beef with Cauliflower Rice

Servings:4
Ingredients:
● 1½lb. chuck steak
● 1tbsp. avocado oil
● ½ cup chopped bell peppers
● 1 red onion, finely chopped
● ½ cup green beans, chopped
● 4 cups cauliflower rice
● ¼ cup coconut aminos
● 1tbsp. toasted sesame seeds
● 1 cup toasted cashew nuts
Directions:
1. Season your beef, the cook in two tablespoons of the olive oil until tender, then reserve. In the same pan,
scramble the eggs for one minute, the reserve. Put the rest of the olive oil and avocado oil in the pan,
then cook the onion, green beans, bell peppers, and garlic. Sauté for around three minutes. Stir in the
cauliflower rice and coconut aminos, then stir in the beef, eggs, and cashew nuts. Cook for three
minutes. Remove from the heat, then serve garnished with sesame seeds.
Nutrition Info:Per serving:Cal 500; Fat 32; Net Carbs 3.2g; Protein 44g
Old-Fashioned Beef Mélange

Servings:6
Ingredients:
● 2 pounds beef rib-eye steak, cubed
● 1 bay laurel
● 1 cup leeks, chopped
● 1 teaspoon ginger-garlic paste
● 1 teaspoon dried parsley flakes
● 6 cups roasted vegetable broth
● 1 tablespoon oyster sauce
● 2 vine-ripened tomatoes, pureed
● 1 tablespoon paprika
● 1 teaspoon celery seeds, crushed
● 1/2 teaspoon mustard seeds
Directions:
1. Melt 1 teaspoon of lard in a large stock pot over a moderately high heat. Now, brown the rib-eye steak
until it is no longer pink or about 6 minutes.
2. Season with salt and pepper to taste; reserve.
3. Heat the remaining 2 teaspoons of lard and sauté the leeks until tender and fragrant.
4. Now, add in the remaining Ingredients. Continue to cook, partially covered, for 1 hour 20 minutes.
5. Storing
6. Spoon your mélange into six airtight containers; keep in your refrigerator for up to 4 days.
7. For freezing, place your mélange in airtight containers or heavy-duty freezer bags. Freeze up to 4 to 6
months. Defrost in the microwave or refrigerator. Bon appétit!
Paprika and Barbecue Ribs

Servings:4
Ingredients:
● 2tbsp. erythritol
● 4tbsp. BBQ sauce + extra for serving
● 3tsp. smoked paprika
● 1lb. beef spare ribs
● 1tsp. garlic powder
Directions:
1. Combine the erythritol, smoked paprika, pepper, salt, oil, and garlic powder, then brush this all over the
meat side. Wrap in foil, and leave to marinate for thirty minutes.
2. Preheat your oven to 400°F, then bake, still wrapped, for forty minutes. Remove the foil, brush with
BBQ sauce, and broil for ten minutes per side.
Nutrition Info:Per serving:Cal 395; Fat 33g; Net Carbs 3g; Protein 21g
Red Wine Pork Shanks

Servings:4
Cooking Time:2 hours 30 minutes
Ingredients:
● 3lb. pork shanks
● 3 celery stalks, chopped
● 1½ cups crushed tomatoes
● ½ cup red wine
● ¼ cup chopped parsley
● ¼tsp. red chili flakes
Directions:
1. Preheat your oven to 300°F. In a Dutch oven, brown the pork in the oil for around four minutes, then
reserve. Cook the celery and garlic for three minutes, then put the pork back in the oven and add the red
wine, tomatoes, and chili flakes. Cover, and put in the oven for two hours, turning regularly. For the last
fifteen minutes, remove the lid and increase the temperature to 450°F. Stir in the parsley to
serve.
Salisbury Steak
Servings:6
Ingredients:
● 2lbs. ground beef
● ¾ almond flour
● 1tbsp. onion flakes
● ¼ cup beef broth
● 1tbsp. Worcestershire sauce
● 1tbsp. chopped parsley
Directions:
1. Preheat your oven to 375°F. Mix together everything, then shape into patties. Bake for eighteen
minutes.
Taco Beef Zucchini Boats

Servings:4
Ingredients:
● 2tbsp. butter
● 1 red bell pepper, chopped
● 1lb. ground beef
● 2tbsp. taco seasoning
● 2 zucchinis, halved and flesh scooped out
● 1 shallot, finely chopped
● ½ cup finely chopped parsley
● 1¼ cups shredded cheddar
Directions:
1. Preheat your oven to 400°F, and grease a baking sheet. Chop up the zucchini flesh, and reserve. Brown
the beef in the butter for around ten minutes. Stir in the bell pepper, zucchini flesh, garlic, taco
seasoning, and shallot, then cook for five minutes. Divide between your zucchini boats, then top with
parsley and a drizzle of oil. Sprinkle with cheddar, and bake for twenty minutes.
Warm Pork Salad with Blue Cheese

Servings:2
Ingredients:
● 1/2 pound ground pork
● 1/2 cup Greek yogurt
● 1/2 cup blue cheese, crumbled
● 1 tablespoon lard
● 1/4 teaspoon thyme
● 1 bell pepper, deveined and chopped
● 1/4 cup beef bone broth
● 1/2 cup radicchio, trimmed and sliced
● 2 teaspoons fresh lemon juice
● Kosher salt and black pepper, to your liking
● 1 small head of Iceberg lettuce, leaves separated
Directions:
1. In a frying pan, melt the lard over medium flame; cook the ground pork until browned, crumbling with a
fork.
2. Add the peppers and cook until they have softened. Pour in the bone broth to deglaze the pan; season
with salt, pepper, and thyme; cook for a further 5 minutes and set aside.
3. Storing
4. Place the ground pork mixture in airtight containers or Ziploc bags; keep in your refrigerator for up to 3
to 4 days.
5. For freezing, place it in airtight containers or heavy-duty freezer bags. Freeze up to 2 to 3 months.
Defrost in the refrigerator.
6. Garnish with Iceberg lettuce, radicchio, Greek yogurt and blue cheese. Drizzle fresh lemon juice over
everything and serve.
Zesty Lamb Leg

Servings:10
Ingredients:
● 1 teaspoon salt
● 1 teaspoon seasoned salt
● ½ teaspoon black pepper
● ¼ teaspoon dry mustard
● ⅛ teaspoon ground cardamom
● ½ teaspoon dried marjoram
● 5 pounds (2.3 kg) leg of lamb
● 1 lemon peel, cut into slivers
● ½ teaspoon dried thyme
● Fresh mint, optional
Directions:
1. Preheat the oven to 325 ℉ (160 ℃ ).

2. Add salt, seasoned salt, black pepper, mustard, cardamom, and marjoram in a bowl.
3. Mix well and rub the mixture over the lamb liberally. Cut 16 deep slits in this seasoned lamb roast with a
sharp knife.
4. Mix lemon peel and thyme in a separate bowl and insert this dry mixture into the slits.
5. Place the prepared lamb roast in a roasting pan, fat-side up. Roast the lamb roast for 3 hours in the
prepared oven until its internal temperature reaches 180 ℉ (82 ℃ )on a meat thermometer.
6. Remove from the oven to a plate and garnish with fresh mint, if desired.
7. STORAGE:Store in a sealed airtight container in the fridge for up to 5 days or in your freezer for about
1 month.
Nutrition Facts:Per Serving:calories:306 fat:12.0g net carbs:0.4g fiber:0.2g protein:45.9g

VEGETABLES & VEGAN RECIPES
Zoodles With Butternut Squash And Sage
Servings:4
Ingredients:
● 1 tablespoon fresh sage, finely chopped
● Salt, to taste
● 3 cups cubed butternut squash
● 2 cups homemade vegetable broth
● 3 large zucchinis, spiralized or julienned into zoodles
Directions:
1. Heat the olive oil in a nonstick skillet over medium heat. Add and sauté the sage until wilted. Remove
the sage from the skillet to a bowl. Sprinkle with salt and set aside.
2. Add the butternut squash, onion, garlic, and red pepper flakes to the skillet and cook for 10 minutes.
Sprinkle with salt and pepper.
3. Pour the vegetable broth into the skillet and bring to a boil. Allow to simmer for 20 minutes or until the
butternut squash cubes are fork-tender.
4. Meanwhile, microwave the zoodles for 2 to 3 minutes until soft.
5. Turn off the heat, and remove the butternut squash from the skillet to a blender. Pulse the mixture until
smooth.
6. Place the soft zoodles in the skillet over medium heat and add the butternut purée. Cook for 2 minutes or
until cooked through.
7. Transfer them to a serving plate and serve topped with the sage.
Asparagus And Pork Bake

Servings:4
Ingredients:
● 1 pound (454 g) asparagus, tough ends removed
● ½ cup roughly ground pork rinds
● 1 cup ranch dressing
● Pinch of sea salt
Directions:
1- Preheat the oven to 375°F (190°C).
2- Arrange the asparagus spears in a casserole dish. Spread the pork rinds and ranch dressing over the asparagus,
then season with sea salt.
3- Place the casserole dish in the preheated oven and bake for 18 minutes or until lightly browned.
4- Transfer them onto a platter and serve warm.
5- STORAGE:Store in an airtight container in the fridge for no more than 3 days.
Bacon and Broccoli Mini Frittatas

Servings:6
Ingredients:
● 6 eggs, whisked
● 5 ounces cooked bacon, chopped
● 1 ½ cups cheddar cheese, freshly grated
● 1 head broccoli, grated
● 1 cup onions, chopped
● 1/2 teaspoon Adobo seasoning mix
For the Dipping Sauce:
● 1 Spanish pepper, chopped
● 2 vine-ripened tomatoes, chopped
● 1/2 teaspoon garlic, chopped
● 1/2 shallot, minced
● 2 tablespoons sesame oil
Directions:
1- In a mixing bowl, combine the eggs, bacon, cheese, broccoli, onions, salt, pepper, and Adobo seasoning mix.
2- Preheat your oven to 385 degrees F.
3- Spoon the mixture into lightly buttered muffin cups and bake for 20 to 30 minutes, or until golden brown.
4- In the meantime, place all the sauce ingredients in a saucepan over medium-low heat. Let it simmer until
reduced by half.
5- Storing
6- Place the mini frittatas in an airtight container and keep in your refrigerator for 3 to 4 days.
7- Place the tomato sauce in an airtight container and keep in your refrigerator for up to 3 days.
8- To freeze, place the mini frittatas in separate Ziploc bags and freeze up to 3 months. To defrost, place in your
microwave for a few minutes.
9- To freeze, place the tomato sauce in separate Ziploc bags and freeze up to 3 months.
Cajun Artichoke with Tofu

Servings:4
Ingredients:
● 1 pound artichokes, trimmed and cut into pieces
● 2 tablespoons coconut oil, room temperature
● 1 block tofu, pressed and cubed
● 1 teaspoon fresh garlic, minced
● 1 teaspoon Cajun spice mix
● 1 Spanish pepper, chopped
● 1/4 cup vegetable broth
Directions:
1- Parboil your artichokes in a pot of lightly salted water for 13 to 15 minutes or until they’re crisp-tender; drain.
2- In a large saucepan, melt the coconut oil over medium-high heat; fry the tofu cubes for 5 to 6 minutes or until
golden-brown.
3- Add in the garlic, Cajun spice mix, Spanish pepper, broth, salt, and pepper. Add in the reserved artichokes and
continue to cook until for 5 minutes more.
4- Storing
5- Place your artichokes in airtight containers and keep in your refrigerator for up to 4 days.
6- Place your artichokes in airtight containers and keep in your freezer for 10 to 12 months.
Dark Chocolate Smoothie

Servings:2
Ingredients:
● 1 tablespoon chia seeds
● 1 tablespoon unsweetened cocoa powder
● 2 tablespoons Swerve
● 8 almonds
● 1/2 cup coconut milk
● 1/2 cup water
● 1 ½ cups baby spinach
Directions:
1. Process all ingredients until smooth and creamy.

2. Storing
3. Spoon your smoothie into two airtight containers and keep in your refrigerator for up to 2 days.
4. Spoon your smoothie into two airtight containers and store in your freezer for a few weeks.
Easy Antipasto Skewers

Servings:6
Ingredients:
● 1 cup bacon, diced
● 4 ounces feta cheese, cubed
● 1/2 cup olives, pitted
● 6 ounces pickled cornichons, no sugar added
● 2 bell peppers, sliced
● 1/3 cup balsamic vinegar
● 1/3 cup olive oil
● 1/2 teaspoon cumin seeds
Directions:
1. Toss all ingredients in a mixing bowl.

2. Thread the pickled cornichons, bell peppers, feta cheese, bacon, and olives onto long wooden skewers,
alternating the ingredients.
3. Storing
4. Place the antipasto skewers in airtight containers or Ziploc bags; transfer to your refrigerator; they
should be consumed within 3 days.
Fennel with Light Mediterranean Sauce

Servings:4
Ingredients:
● 1 fennel, thinly sliced
● 1/4 cup vegetable broth
● 1/2 teaspoon garlic, minced
● 1 bay laurel
● For the Sauce:
● 1 cayenne pepper, minced
● 1 bunch fresh basil, leaves picked
● 1 teaspoon oregano
● 1 cup cherry tomatoes
● 1 teaspoon rosemary
● 1/2 cup red onion, chopped
● Sat and pepper, to taste
Directions:
1. Heat 2 tablespoons of olive oil in a frying pan over a moderate flame. Sauté the garlic until aromatic.
2. Add in the fennel, broth, salt, pepper, and bay laurel. Continue to cook until the fennel is just tender.
3. Puree the sauce ingredients in your food processor until smooth and creamy. Heat the sauce over-
medium low flame.
4. Add in the fennel mixture and continue to cook for 5 to 6 minutes more or until everything is cooked
through.
5. Storing
6. Divide the fennel along with sauce into four portions; divide the portions between four airtight
containers; keep in your refrigerator for up 3 to 5 days.
7. For freezing, place the fennel along with sauce in airtight containers. Freeze up to 10 to 12 months.
Defrost in the refrigerator. Bon appétit!
Garlic Parmesan Fried Eggplant

Servings:12
Ingredients:
● 1 teaspoon salt
● 2 medium eggplants, cut into 1/3-inch-thick slices
● 2 large eggs
● 2 cups almond flour
● 4 teaspoons garlic powder
● 1 teaspoon black pepper
● 2 cups Parmesan cheese grated
● 1 teaspoon salt
● ½ cup butter
Directions:
1. Arrange the eggplants in a single layer in a dish and season with salt.
2. Whisk together eggs in a shallow bowl.
3. Mix together Parmesan, almond flour, garlic powder, salt, and black pepper in another bowl.
4. Heat butter in a large skillet over medium heat.
5. Dip each slice of eggplant in egg and then coat with almond flour mixture.
6. Drop the eggplant slices in a skillet in batches and fry until browned.
7. Dish out and serve with your favorite dip.
Nutrition Info:Calories:271 Carbs:10g Fats:22g Proteins:12g Sodium:696mg Sugar:2.6g
Ham Spinach Blast

Servings:4
Ingredients:
● ¼ cup cream
● 1½ pounds fresh baby spinach
● 14-ounce ham, sliced
Directions:
1. Preheat the oven to 375 degrees F and grease 4 ramekins with butter.
2. Put butter and spinach in a pan over medium-low heat.
3. Cook for about 3 minutes and drain the liquid from the spinach completely.
4. Return spinach in the pan and top with ham slices, cream, salt, and black pepper.
5. Bake for about 25 minutes and dish into a large serving bowl to serve hot.
Italian Fried Cheese Sticks

Servings:5
Ingredients:
● 1 teaspoon Italian spice mix
● 1/4 cup almond meal
● 1/4 cup flaxseed meal
● 1/3 cup Romano cheese, grated
● 2 tablespoons buttermilk
● 2 eggs
● 10 pieces mozzarella cheese sticks
● Vegetable oil for frying
Directions:
1. Mix the Italian spice mix, almond meal, flaxseed meal, and Romano cheese in a shallow bowl.
2. In another dish, whisk buttermilk with eggs.
3. Dip each cheese stick into the egg mixture; then, dredge them into the almond meal mixture, then
quickly again in the egg mixture and again in the almond meal mixture.
4. Fill a frying pan with about 2 inches of oil. Heat the oil over high heat.
5. Deep fry the cheese sticks for 2 minutes per side until the crust is golden brown. Place the fried cheese
sticks on paper towels to drain excess oil.
6. Storing
7. Divide the cheese sticks between airtight containers or Ziploc bags; keep in your refrigerator for up to 4
days.
8. To freeze, divide the cheese sticks between airtight containers. Freeze up to 2 months. Defrost and
reheat in your oven until it is crisp. Enjoy!
Kadai Broccoli Masala

Servings:4
Ingredients:
● 1/4 cup sesame oil
● 1 pound broccoli florets
● 1/2 teaspoon Garam Masala
● 1 tablespoon Kasuri Methi (dried fenugreek leaves
● 1 Badi Elaichi (black cardamom
● 1 teaspoon garlic, pressed
Directions:
1. Parboil the broccoli for 6 to 7 minutes until it is crisp-tender.

2. Heat the sesame oil in a wok or saucepan until sizzling. Once hot, cook your broccoli for 3 to 4 minutes.
Add in the other ingredients and give it a quick stir.
3. Adjust the spices to suit your taste.
4. Storing
5. Divide the broccoli masala into four portions; divide the portions between four airtight containers; keep
in your refrigerator for up 3 to 5 days.
6. For freezing, place the broccoli masala in airtight containers. Freeze up to 10 to 12 months. Defrost in
the refrigerator. Bon appétit!
Lebanese Asparagus with Baba Ghanoush

Servings:6
Ingredients:
● 1/4 cup sesame oil
● 1 ½ pounds asparagus spears, med
● 1/2 teaspoon red pepper flakes
For Baba Ghanoush:
● 2 tablespoons fresh lime juice
● 2 teaspoons olive oil
● 3/4 pound eggplant
● 1 tablespoon sesame paste
● 1/2 teaspoon allspice
● 1/4 teaspoon ground nutmeg
● 1/4 cup fresh parsley leaves, chopped
● Salt and ground black pepper, to taste
Directions:
1. Toss the asparagus spears with sesame oil, salt, and pepper. Arrange the asparagus spears on a foil-lined
baking pan.
2. Roast in the preheated oven at 380 degrees F for 8 to 10 minutes.
3. Meanwhile, make your Baba Ghanoush. Bake eggplants in the preheated oven at 420 degrees F for 25 to
30 minutes; discard the skin and stems.
4. In a saucepan, heat 2 the olive oil over a moderately-high heat. Cook the onion and garlic until tender
and fragrant; heat off.
5. Add the roasted eggplant, sautéed onion mixture, sesame paste, lime juice, and spices to your blender or
food processor. Pulse until creamy and smooth.
6. Storing
7. Place the roasted asparagus in airtight containers; keep in your refrigerator for 3 to 5 days.
8. Place the Baba Ghanoush in airtight containers; keep in your refrigerator for up to 6 days.
9. For freezing, place the roasted asparagus in a freezable container; they can be frozen for 10 to 12
months.
10. For freezing, place the Baba Ghanoush in a freezable bag; squeeze as much air as you can from the bag
and seal it; it can be frozen for 3 months.
Masala Cauliflower Head

Servings:4
Ingredients:
● 1 medium cauliflower head
● ½ cup cashew nuts, soaked overnight in almond milk then blended
● ½-inch ginger, minced
● 4 tomatoes, chopped
● 2 tablespoons vegetable oil
● ½ teaspoon garam masala
● ½ teaspoon turmeric powder
● 4 peppercorns
● 1 bay leaf
● 3 cardamoms
● 1 teaspoon toasted sesame seeds
● 1 teaspoon coriander powder
● ½ teaspoon cumin seeds
● 3 cloves
● 1 teaspoon red chili powder
● 2 cups hot water
Directions:
1. Place a saucepan over medium heat and add the cloves, cumin seeds, bay leaf, cardamoms, peppercorns
and oil and give a good stir.
2. Add in garlic, ginger and onions and cook for 2 minutes, then stir in chili powder, turmeric and
coriander powder and cook for 2 more minutes.
3. Next, add in the tomatoes and cook until soft and the oil starts to separate.
4. Pour in the blended cashews and 1 cup hot water, little by little and season with salt and pepper
5. Meanwhile, rub olive oil on the cauliflower and roast for 5-10 minutes in your oven at 3500 F or until it
starts browning slightly.
6. Place the roasted cauliflower on a serving platter and drizzle with the masala sauce. Garnish with toasted
sesame seeds. Yum!
Nutrition Info:Per Serving:Calories:306 Total Fat:22 g; Carbs:13 g; Dietary Fiber:7 g; Sugars:3 g; Protein:9 g;
Cholesterol:0 mg; Sodium:121 mg
Nacho Cheese Chips

Servings:6
Ingredients:
● 3 cups Mexican blend cheese, shredded
● 1 tablespoon Taco seasoning mix
Directions:
1. Toss the shredded cheese with Taco seasoning mix.

2. Drop tablespoons of this mixture into small piles. Roast in the preheated oven at 410 degrees F for about
12 minutes.
3. Storing
4. Divide the crisps between airtight containers or Ziploc bags; keep in your refrigerator for up to 4 days.
5. To freeze, divide the crisps between airtight containers. Freeze up to 2 months. Defrost and reheat in
your oven until it is crisp. Enjoy!
Odd Taste Vegan Pancake

Servings:4
Ingredients:
● ¼ cup coconut flour
● ¼ cup almond flour
● 1 cup coconut milk
● ½ teaspoon chili powder
● ¼ teaspoon turmeric powder
● ¼ teaspoon black pepper
● 1 teaspoon salt
● 1 serrano pepper, minced
● ½ red onion, chopped
● 1 handful cilantro, chopped
● ½-inch ginger, grated
● 4 tablespoons coconut oil
Directions:
1. Mix the coconut flour, almond flour, coconut milk, chili powder, turmeric powder, black pepper, and
salt in a bowl, then fold in the serrano pepper, red onion, cilantro and ginger. Stir to combine well.
2. Make the pancake:In a frying pan, heat 1 tablespoon of the coconut oil over medium-low heat, then pour
¼ cup of the mixture in the pan. Use a spatula to spread the mixture evenly.
3. Cook for 4 minutes per side, or until lightly browned around the edges. Repeat with the remaining
mixture and coconut oil.
4. Transfer the pancakes onto a platter and serve warm.
5. STORAGE:Store in an airtight container in the fridge for no more than 5 days or in the freezer for up to
two months.
Pancetta and Chives Deviled Eggs

Servings:10
Ingredients:
● 10 eggs
● 1/4 cup pancetta, chopped
● 1 tablespoon deli mustard
● 1/4 teaspoon Sriracha sauce
● 1/2 cup mayonnaise
● 1 tablespoon fresh basil, finely chopped
● 2 teaspoons champagne vinegar
Directions:
1. Place the eggs in a saucepan and cover them with water by 1 inch. Cover and bring the water to a boil
over high heat. Boil for 6 to 7 minutes over medium-high heat.
2. Peel the eggs and slice them in half lengthwise; mix the yolks with the remaining ingredients.
3. Divide the mixture between the egg whites and arrange the deviled eggs on a nice serving platter.
4. Storing
5. Place the deviled eggs in an airtight container or Ziploc bag; transfer to your refrigerator; they should be
consumed within 2 days.
6. For freezing, spoon out the yolk mixture from the deviled eggs. Add the egg yolk mixture to an airtight
container or Ziploc bag.
7. Place the container in the freezer for up to 3 months. To defrost, let them sit overnight in the refrigerator
until they are fully thawed out. Enjoy!
Raw Chocolate Chip Cookie Protein Bars

Servings:6
Ingredients:
● 1 cup vanilla almond milk
● 5 tablespoons melted coconut oil
● 1 cup coconut flour
● 3/4 cup whey protein
● 1 tsp vanilla extract
● 2 tablespoons mini chocolate chips
● 1/4 teaspoon salt
● 5 teaspoons powered Stevia
Directions:
1. Line a loaf pan with baking paper and set aside.

2. In a bowl, whisk together protein powder, coconut flour and salt until well combined. In another bowl,
whisk together milk, coconut oil and vanilla; stir in Stevia and then pour into the flour mixture. Stir until
well blended and then fold in the chocolate chips.
3. Pour the batter into the loaf pan, pressing into the bottom of the pan. Press in the remaining chocolate
chips and refrigerate for at least 2 hours. Cut into bars and serve, refrigerating the rest.
Nutrition Info:per Serving:Calories:266; Total Fat:20.7 g; Carbs:8.6 g; Protein:16.9 g; Dietary Fiber:3.4 g;

Sugars:3.3 g; Cholesterol:0 mg; Sodium:332 mg
Sage Infused Butternut Squash Zucchini Noodles

Servings:4
Ingredients:
● 3 large zucchinis, spiralized or julienned into noodles
● 3 cups cubed butternut squash
● 2 cups homemade vegetable broth
● 1 tablespoon fresh sage, finely chopped
● Salt, to taste and smoked salt for garnish
Directions:
1. Add the oil to a pan over medium heat. Once the oil is hot, sauté the sage until it turns crisp. Transfer to
a small bowl and season lightly with salt then set aside.
2. Add the onion, butternut, garlic and pepper flakes to the pan and cook for about 10 minutes. Season with
salt and pepper and pour in the broth. Bring to a boil then simmer for 20 minutes until the butternut
becomes soft.
3. Meanwhile, steam the zucchini noodles in your microwave or steamer until crisp and tender.
4. Once the butternut mixture is ready, remove from heat and let cool off slightly, then transfer to a blender
and process until smooth.
5. Combine the zucchini noodles and the butternut puree in the skillet over medium heat and cook until
heated through and evenly coated for 2 minutes.
6. Sprinkle with fried sage and smoked salt, then serve hot.
Nutrition Info:per Serving:Calories:301; Total Fat:28.5 g; Carbs:13.8 g; Dietary Fiber:3.4 g; Sugars:4.8 g;

Protein:1.9 g; Cholesterol:0 mg; Sodium:161 mg
Tangy Broccoli Rice

Servings:4
Ingredients:
● 2 heads broccoli, riced in a food processor
● 1 tablespoon minced garlic
● ½-inch ginger, frozen
● 1 tablespoon coconut aminos
● 1 tablespoon organic avocado oil
● 2 teaspoons sesame oil
● Juice from quarter of a lemon
● ¼ cup chopped green onions
● 2 tablespoons parsley, chopped
● Chopped almonds, for serving
● Sea salt and freshly ground black pepper, to taste
● Lemon wedges for serving
Directions:
1. Add the avocado oil to a medium skillet over medium-high heat. Lightly sauté the broccoli rice and
garlic for about 1 minute. Stir in the coconut aminos, salt and sesame oil and cook for another minute or
two, careful not to overcook the broccoli.
2. Remove from heat and grate the ginger over the broccoli and drizzle with lemon juice.
3. Lightly toss with parsley, green onions and chopped almonds and serve with lemon wedges. Enjoy!
Nutrition Info:Per Serving:Calories:135; Total Fat:18 g; Carbs:10 g; Dietary Fiber:3 g; Sugars:1 g; Protein:3 g;
Cholesterol:0 mg; Sodium:48 mg
Vegan Creamy Mushroom and Leek Risotto

Servings:4
Cooking Time 25 minutes
Ingredients:
● 1 cup riced cauliflower
● 3/4 cup thinly sliced leeks
● 8 ounces cremini mushrooms, sliced
● 4 cups vegetable broth
● 1/4 cup vegan parmesan cheese
● 1 tablespoon vegan butter
● 1/4 cup dry white wine
● Fresh chopped parsley
● Salt & pepper
Directions:
1. In a saucepan, bring vegetable broth to a simmer and then turn heat to low.
2. Meanwhile, heat half of olive oil in a large saucepan set over medium heat; sauté mushrooms for about 4
minutes or until browned. Stir in salt and pepper and remove from heat; transfer the mushroom to a dish
and set aside.
3. Return the pan to heat and add the remaining oil; sauté leeks for about 2 minutes or until lightly
browned. Stir in cauliflower rice and cook for about 1 minute. Stir in wine and cook for about 2 minutes
or until absorbed.
4. Ladle in ½ cup of the vegetable broth one ladle at a time while stirring until risotto comes back to a
simmer. Make sure the risotto does not boil to avoid it getting gummy. Repeat adding in stock and
cooking for about 20 minutes or until cauliflower is tender. Remove the pan from heat and stir in butter,
cheese and two-thirds of the sautéed mushrooms. Stir to coat well and adjust the seasoning.
5. Serve the risotto topped with the remaining mushrooms, more cheese and parsley.
Nutrition Info:per Serving:Calories:407; Total Fat:43.7 g; Carbs:15.8 g; Dietary Fiber:2.7 g; Protein:11.7 g;

Cholesterol:0 mg; Sodium:774 mg; Sugars:2.5 g
Walnut-Stuffed Mushrooms
Servings:4
Ingredients:
● 1 pound button mushrooms, stems removed and chopped
● 1/4 cup walnuts, chopped
● 2 tablespoons parsley, chopped
● 1 cup shallots, chopped
● 1/2 teaspoon garlic, minced
Directions:
1. Preheat your oven to 365 degrees F. Line a baking pan with a parchment paper.
2. In a saucepan, heat the olive oil over medium-high flame. Now, sauté the shallot and garlic until tender
and aromatic.
3. Add in the mushrooms stems and continue to cook until they’ve softened. Remove from the heat and
season with salt and pepper.
4. Stir in the chopped walnuts and parsley; stuff the mushroom caps with the prepared filling. Place your
mushrooms on the prepared baking pan.
5. Bake for 20 to 25 minutes until heated through.
6. Storing
7. Place the stuffed mushrooms in airtight containers; keep in your refrigerator for 3 to 5 days.
8. Place the stuffed mushrooms on the parchment-lined baking sheet, about 1-inch apart from each other;
freezer for about 2 to 3 hours.
SALAD & SIDE DISHES RECIPES
Crab Salad
Servings:4
Ingredients:
● 2 pounds (907 g) crab meat
● 2½ cups celery, chopped finely
● ½ cup keto-friendly mayonnaise
● 2 teaspoons celery seed
● Paprika, to taste
● 4 teaspoons stevia
● ½ tablespoon freshly ground black pepper
● 1 teaspoon Old Bay Seasoning
● 2 teaspoons dried parsley
Directions:
1. Mix the crab meat, chopped celery, mayonnaise, celery seed, paprika, stevia, pepper, Old Bay Seasoning
and parsley in a large bowl. Stir with a fork to combine well.
2. Serve immediately or refrigerate to chill until ready to serve.
3. STORAGE:The salad can be stored covered in the fridge for 3 to 4 days.
Delicious Steak Salad

Servings:4
Ingredients:
● 4 sirloin steaks, trimmed
● 3 tablespoons extra virgin olive oil, divided
● 2 tablespoons freshly cracked black pepper
● 2 cups cherry tomatoes
● 1 bunch arugula
● 4 cups green salad
Directions:
1. Rub the steaks with 2 tablespoons olive oil. On a plate, put the black pepper, then press the steaks into
the pepper until coated evenly.
2. Preheat the barbecue grill to medium-high heat, then grill the steaks until cooked through, about 5
minutes per side. Put the cooked steaks in a bowl and keep aside.
3. Meanwhile, brush the tomatoes with remaining oil, then grill them for 5 minutes until they are tender,
turning occasionally.
4. Divide the arugula among four serving plates and top with grilled steaks and tomatoes. Serve them
alongside the green salad.
5. STORAGE:Store in separate airtight containers in the fridge for up to 3 days.
Easy Keto Broccoli Pilaf

Servings:4
Ingredients:
● 1 head broccoli, broken into a rice-like chunks
● 1 Italian pepper, chopped
● 1 habanero pepper, minced
● 1/2 shallots, chopped
● 1/2 teaspoon garlic, smashed
● 1 celery rib, chopped
● Salt and pepper, to your liking
Directions:
1. In a saucepan, melt the butter over a moderately-high heat. Saute the shallot, garlic, and peppers for
about 3 minutes.
2. Stir in the broccoli and celery; continue to cook for 4 to 5 minutes or until tender and aromatic. Season
with salt and pepper to taste.
3. Continue to cook for 5 to 6 minutes or until everything is cooked through.
4. Storing
5. Spoon the broccoli pilaf into four airtight containers; keep in your refrigerator for 3 to 5 days.
6. For freezing, place the broccoli pilaf in airtight containers or heavy-duty freezer bags. Freeze up to 10 to
12 months. Defrost in the microwave. Bon appétit!
Garlic Artichokes
Servings:6
Ingredients:
● 2 Artichokes, Large
● 1 Lemon Quartered
● ¾ Cup Olive Oil
● 4 Garlic Cloves Chopped
● 1 Teaspoon Sea Salt, Fine
● ½ Teaspoon Black Pepper
Directions:
1. Add water to a large bowl, squeezing your lemon into it.

2. Trim the tops from your artichokes before halving them lengthwise.
3. Bring your water to a boil, adding in your artichokes, letting them cook for fifteen minutes.
4. Preheat your grill to a medium-high, and then drain your artichokes once they’re cooked. Squeeze the
rest of the juice from your lemon wedges. Stir in your olive oil and garlic, seasoning with salt and
pepper.
5. Brush your artichokes with the garlic dip, putting them on a pre-heated grill. Grill for ten minutes, and
then serve.
Iceberg Lettuce Salad With Bacon And Gorgonzola Cheese

Servings:4
Ingredients:
● 4 ounces (113 g) bacon
● 1 tablespoon white wine vinegar
● 3 tablespoons extra virgin olive oil
● 1 head iceberg lettuce, separated into leaves
● 1½ cups Gorgonzola cheese, crumbled
● 2 tablespoons pumpkin seeds
Directions:
1. Place the bacon on a cutting board and chop it into bite-sized pieces.
2. Transfer the bacon to a nonstick skillet and cook over medium heat for 6 minutes or until the bacon is
crispy and evenly browned.
3. Remove from heat and transfer to plate lined with paper towels to drain the excess fat and cool
4. Add vinegar, oil, salt, and pepper to a medium-sized mixing bowl. Using a spoon to stir thoroughly until
the mixture is perfectly combined. Set aside.
5. Lay the lettuce leaves on a platter and top it with cooked bacon and cheese. Drizzle the vinegar mixture
over the salad and toss until well coated.
6. Top the salad with pumpkin seeds, then let rest for 10 minutes to serve.
7. STORAGE:Store in an airtight container in the fridge for 2 days.
Kale And Avocado Salad With Lemon Dijon Vinaigrette Dressing

Servings:4
Ingredients:
DRESSING:
● 1½ tablespoons Dijon mustard
● ¼ teaspoon ground black pepper
● ¼ cup olive oil
SALAD:
● 1 bundle kale, torn into small pieces
● ½ avocado, sliced
● ½ cup cucumber, chopped
● ⅔ cup cherry tomatoes, quartered
● 2 tablespoons red onion, chopped finely
● ⅓ cup red bell pepper, chopped finely
● 1 tablespoon feta cheese
Directions:
1. In a bowl, mix Dijon mustard, lemon juice, black pepper, sea salt and olive oil together until well
combined. Set aside.
2. Blanch the kale in a saucepan of salted water for about 45 seconds until hot.
3. Remove from the heat to a plate. Put the avocado, cucumber, cherry tomatoes, onion, bell pepper and
feta cheese on top.
4. Pour the mustard mixture over the salad and toss well, then serve.
5. STORAGE:The salad can be stored covered in the fridge for 3 to 5 days.
Lettuce Wraps With Mackerel

Servings:4
Ingredients:
● 2 mackerel fillets, sliced
● 2 eggs
● 1 tomato, deseeded and chopped
● 2 tablespoons keto-friendly mayonnaise
● ½ head lettuce, separated into leaves
Directions:
1. Heat your heavy skillet over medium-high heat until hot.

2. Meanwhile, place the fish on a cutting board. Rub the fillets with olive oil, then season with salt and
pepper.
3. Place the seasoned fish to the hot skillet and cook for 4 minutes on each side. Remove the fish from heat
and set aside to cool.
4. In a pot, add 2 cups of salted water. Add the eggs and boil them for 10 minutes. Once cooked, remove
the eggs from the pot to a bowl with cold water.
5. Peel the eggs and slice them into small pieces. Put the eggs in a salad bowl.
6. Add the fish, tomatoes, and mayo to the salad bowl. Use a spoon to mix thoroughly until well combined.
7. Layer a lettuce leaf as a cup on a platter and fill with 2 tablespoons of fish salad. Repeat the process with
remaining lettuce leaves and fish salad.
Mediterranean Creamy Broccoli Casserole

Servings:3
Ingredients:
● 3/4 pound broccoli, cut into small florets
● 1 teaspoon Mediterranean spice mix
● 2 ounces Colby cheese, shredded
● 1 red onion, minced
● 3 eggs, well-beaten
Directions:
1. Begin by preheating your oven to 320 degrees F. Brush the sides and bottom of a casserole dish with a
nonstick cooking spray.
2. In a frying pan, heat the sesame oil over a moderately-high heat. Sauté the onion and garlic until just
tender and fragrant.
3. Add in the broccoli and continue to cook until crisp-tender for about 4 minutes. Spoon the mixture into
the preparade casserole dish.
4. Whisk the eggs with double cream and Mediterranean spice mix. Spoon this mixture over the broccoli
layer.
5. Bake in the preheated oven for 18 to 20 minutes.
6. Storing
7. Slice the casserole into three pieces. Divide the pieces between three airtight containers; it will last for 3
to 4 days in the refrigerator.
Defrost in the microwave or refrigerator.
9. Top with the shredded cheese and broil for 5 to 6 minutes or until hot and bubbly on the top. Bon
appétit!
Old-Fashioned Cabbage with Bacon and Eggs

Servings:4
Ingredients:
● 2 cups cabbage, shredded
● 2 teaspoons red wine
● 4 eggs
● 4 rashers of bacon, chopped
● 1 cup red onions, minced
● 1 teaspoon garlic, smashed
● 1 bay laurel
● 1 thyme sprig
● 1 rosemary sprig
● Kosher salt and black pepper, to taste
Directions:
1. Cook the bacon in a nonstick skillet over medium-high heat; reserve. Sauté the red onions and garlic in 1
tablespoon of bacon grease.
2. Add in the cabbage and continue to cook, stirring frequently, until it has softened or about 4 minutes.
3. Add a splash of wine to deglaze the pan. Add in the spices and continue to cook for a further 2 minutes.
4. Fry the eggs in 1 tablespoon of bacon grease. Add in the reserved bacon and top with fried eggs.
5. Storing
6. Place your cabbage in airtight containers or Ziploc bags; keep in your refrigerator for 3 to 5 days.
7. Place your cabbage in freezable containers; they can be frozen for up to 10 months. Defrost in the
refrigerator or microwave. Bon appétit!
Pancetta and Goat Cheese-Stuffed Mushrooms

Servings:6
Ingredients:
● 12 medium-sized button mushrooms, stems removed
● 3 slices of pancetta, chopped
● 2 ounces goat cheese, crumbled
● 1 tablespoon oyster sauce
● 1 teaspoon fresh rosemary, minced
Directions:
1. Brush your mushrooms with melted butter and oyster sauce. Season them with salt and pepper to taste.
2. Mix the pancetta, basil, rosemary, and goat cheese. Spoon the mixture into the mushroom caps and
arrange them on a parchment-lined baking sheet.
3. Bake in the preheated oven at 360 degrees F for about 20 minutes or until tender.
4. Storing
5. Place the stuffed mushrooms in airtight containers; keep in your refrigerator for 3 to 5 days.
6. Place the stuffed mushrooms on the parchment-lined baking sheet, about 1-inch apart from each other;
freeze for about 2 to 3 hours.
7. Remove the stuffed mushrooms to a freezer bag for long-term storage; they will maintain the best
quality for 10 to 12 months. This system enables you to defrost a few mushrooms and keep the rest
frozen. Enjoy!
Ranch Chicken And Bacon Salad

Servings:6
Ingredients:
● 5 slices bacon
● 12 ounces (340 g) cubed cooked chicken
● ½ chopped stalk celery
● ⅓ cup keto-friendly mayonnaise
● 3 tablespoons ranch dressing
● Salt and freshly ground pepper, to taste
● 6 butterhead lettuce leaves, for serving
Directions:
1. Fry the bacon in a skillet over medium heat for 8 minutes until crispy, then transfer to a plate lined with
paper towels. When cool enough to handle, crumble the bacon into smaller pieces with a spatula.
2. In a medium bowl, put the cooked chicken. Add the celery, mayonnaise, ranch dressing, and bacon
pieces. Using a fork to stir the mixture until well combined. Sprinkle the salt and pepper to season.
3. Evenly divide the salad on the lettuce leaves and serve immediately.
Salmon And Almond Salad

Servings:2
Ingredients:
● ¼ cup tamari
● 8 ounces (227 g) salmon
● ½ sliced red bell pepper
● 4 sliced radishes
● ½ tablespoon lemon juice
● 6 halved cherry tomatoes
● 2 cups salad greens
● 1 tablespoon avocado oil
● 1 tablespoon toasted almonds, chopped
Directions:
1. In a large bowl, pour the tamari. Add the salmon and toss to coat evenly.
2. Cover the bowl with plastic wrap, then let the fish marinate for 1 hour.
3. In another bowl, mix together the bell peppers, salt, radishes, lemon juice, tomatoes, olive oil, and salad
greens. Divide the mixture between two serving plates and set aside.
4. In a large skillet, melt the avocado oil over medium-high heat. Add the salmon and cook until browned
evenly, for 4 minutes per side.
5. Remove from the heat to a plate and slice into pieces.
6. Top each plate evenly with salmon pieces and almonds, then serve.
Tangy Cabbage Soup

Servings:4
Ingredients:
● 2 cups cabbage, shredded
● 1 cup sour cream
● 1 bell pepper, chopped
● 4 cups roasted vegetable broth
● 1 ½ tablespoons olive oil
● 1 celery, chopped
Directions:
1. In a heavy-bottomed pot, heat olive oil over a moderate flame. Sauté the onion and garlic until just
tender and aromatic.
2. Add in the celery, cabbage, and pepper and continue to cook for about 6 minutes, stirring occasionally to
ensure even cooking.
3. Pour in the roasted vegetable broth and cook, partially covered, for 10 to 12 minutes longer.
4. Puree the mixture with an immersion blender. Stir in the sour cream; and remove from heat; stir to
combine well.
5. Storing
6. Spoon the soup into four airtight containers; keep in your refrigerator for up to 4 days.
7. For freezing, place the soup in heavy-duty freezer bags. When the bags are frozen through, stack them
up like file folders to save space in the freezer. Enjoy!
Vegetables with Spicy Yogurt Sauce

Servings:4
Ingredients:
● 1/4 cup olive oil
● 1/2 teaspoon garlic, sliced
● 1/2 pound broccoli, cut into sticks
● 2 celery stalks, cut into sticks
● 2 bell peppers, deveined and sliced
● 1 red onion, sliced into wedges
For the Spicy Yogurt Sauce:
● 1 ½ cups Greek-Style yogurt
● 2 tablespoons mayonnaise
● 1 poblano pepper, finely minced
● 1 tablespoon lemon juice
Directions:
1. Toss the vegetables with olive oil and garlic. Arrange your vegetables on a parchment-lined baking
sheet.
2. Roast in the preheated oven at 380 degrees F for about 35 minutes, rotating the pan once or twice.
3. Thoroughly combine all ingredients for the sauce.
4. Storing
5. Place the roasted vegetables in airtight containers or Ziploc bags; keep in your refrigerator for up to 3 to
5 days.
6. Place the spicy yogurt sauce in airtight containers or Ziploc bags; keep in your refrigerator for up to 3 to
5 days.
7. To freeze, arrange the roasted vegetables on a baking sheet in a single layer; freeze for about 2 hours.
Transfer the frozen fries to freezer storage bags. Freeze for up to 12 months. Bon appétit!
Watercress And Arugula Turkey Salad

Servings:4
Ingredients:
DRESSING:
● 1 tablespoon xylitol
● 1 red onion, chopped
● 1¾ cups raspberries, divided
● ¼ cup water
SALAD:
● 1 pound (454 g) boneless turkey breast, slice in half
● 1 cup watercress
● 1 cup arugula
● 4 ounces (113 g) goat cheese, crumbled
● ½ cup walnuts, halved
Directions:
1. Make the dressing:Add xylitol, lime juice, Dijon mustard, onion, 1 cup of raspberries, 3 tablespoons
olive oil, water, salt, and pepper in a high-powered blender. Pulse until smooth.
2. Strain the liquid from the mixture in a mixing bowl and set aside.
3. On a flat work surface, generously season the turkey breasts with salt and pepper.
4. Heat a saucepan over medium heat, then coat the bottom with 2 tablespoons olive oil. Place the turkey in
the heated saucepan, skin-side down. Cook the turkey for 8 minutes, then flip the turkey and cook for 5
minutes more.
5. Meanwhile, place the watercress and arugula in a salad bowl. Add the remaining raspberries, goat
cheese, and walnuts halves into the bowl.
6. Use two folks to shred the turkey into small pieces and add to the salad bowl.
7. Pour over the dressing, then stir thoroughly to mix well.
8. Let the salad rest for 10 minutes, then serve.
Zucchini Cream Cheese Fries

Servings:4
Ingredients:
● 1 cup cream cheese
● pound zucchini, sliced into 2 ½-inch sticks
● Salt, to taste
Directions:
1. Preheat the oven to 380 degrees and grease a baking dish with olive oil.
2. Season the zucchini with salt and coat with cream cheese.
3. Place zucchini in the baking dish and transfer into the oven.
4. Bake for about 10 minutes and dish out to serve.
Aromatic Chinese Cabbage

Servings:4
Ingredients:
● 1 pound Chinese cabbage, outer leaves discarded, cored and shredded
● 1 tablespoon rice wine
● 1 celery rib, thinly sliced
● 1/4 teaspoon fresh ginger root, grated
● 1/2 teaspoon sea salt
● 1 teaspoon garlic, pressed
● 1/2 teaspoon Sichuan pepper
● 1/4 cup vegetable stock
Directions:
1. In a wok, heat the sesame oil over a medium-high flame. Stir fry the onion, and garlic for 1 minute or
until just tender and fragrant.
2. Add in the cabbage, celery, and ginger and continue to cook for 7 to 8 minutes more, stirring frequently
to ensure even cooking.
3. Stir in the remaining ingredients and continue to cook for a further 3 minutes.
4. Storing
5. Place the Chinese cabbage in airtight containers or Ziploc bags; keep in your refrigerator for up to 3 to 4
days.
6. For freezing, place the Chinese cabbage in airtight containers or heavy-duty freezer bags. Freeze up to 2
to 3 months. Defrost in the refrigerator. Bon appétit!
Bacon Wrapped Asparagus

Servings:3
Ingredients:
● 6 small asparagus spears
● 3 bacon slices
● ¼ cup heavy whipping cream
Directions:
1. Preheat the oven to 370 degrees and grease the baking dish with butter.
2. Sprinkle the asparagus spears with salt and black pepper.
3. Add heavy whipping cream to the asparagus and wrap with bacon slices.
4. Place the wrapped asparagus in the baking dish and transfer into the oven.
5. Bake for about 20 minutes and dish out to serve hot.
Cabbage Noodles with Meat Sauce

Servings:4
Ingredients:
● 1 pound green cabbage, spiralized
● 1/2 teaspoon garlic, chopped
● 3/4 pound ground chuck
● 1/2 teaspoon chili pepper, minced
● 2 slices pancetta, chopped
● 1/2 cup onion, thinly sliced
● 2 bay leaves
Directions:
1. Parboil the cabbage in a pot of lightly salted water for 3 to 4 minutes; drain.
2. Cook the pancetta over a moderately-high heat for about 4 minutes, breaking apart with a fork and
reserve.
3. Cook the onion and garlic in the bacon grease until they’ve softened. Add in the ground chuck, chili
pepper, salt and black pepper; continue to cook until ground beef is no longer pink.
4. Add the pancetta back to the pan. Top with the cabbage noodles.
5. Storing
6. Place the cabbage noodles in airtight containers or Ziploc bags; keep in your refrigerator for 3 to 5
days.
7. Place the cabbage noodles in freezable containers; they can be frozen for up to 10 months. Defrost in the
refrigerator or microwave. Bon appétit!
Cheesy Cauliflower
Servings:6
Ingredients:
● 2 tablespoons mustard
● ½ cup butter, cut into small pieces
● 2 cauliflower heads, chopped
● 1 cup Parmesan cheese, grated
● 2 teaspoons avocado mayonnaise
Directions:
1. Preheat the oven to 400 degrees F and grease a baking dish.

2. Mix together mustard and avocado mayonnaise in a bowl.
3. Coat the cauliflower with the mustard mixture and transfer into a baking dish.
4. Top with Parmesan cheese and butter and bake for about 25 minutes.
5. Pull from the oven and serve hot.

SOUP AND STEW RECIPES
Creamy Keto Cucumber Salad
Servings:2
Cooking Time:5 mins
Ingredients:
● 1 cucumber, sliced and quartered
Directions:
1. Mix together the mayonnaise, cucumber slices, and lemon juice in a large bowl.
2. Season with salt and black pepper and combine well.
3. Dish out in a glass bowl and serve while it is cold.
Easy Brazilian Shrimp Stew (Moqueca De Camaroes)

Servings:6
Ingredients:
● ¼ cup olive oil
● ¼ cup onions, diced
● 1 (14-ounce / 397-g) can diced tomatoes with chilies
● ¼ cup red pepper, roasted and diced
● ¼ cup fresh cilantro, chopped plus extra for garnish
● 1½ pounds (680 g) raw shrimp, peeled and deveined
● 1 cup unsweetened coconut milk
● 2 tablespoons Sriracha hot sauce
● Fresh cilantro, for garnish
Directions:
1. Start by adding olive oil to a heated medium saucepan and then spoon in the garlic and onion.
2. Sauté the onion-garlic mixture for 2 minutes and stir in tomatoes, pepper, cilantro, and shrimp.
3. Sauté 　 for 4 minutes or until the shrimp is opaque. Pour coconut milk and Sriracha sauce over it.
4. Simmer the soup for 4 minutes and add pepper, salt, and lime juice. Do not bring the soup to a boil.
5. Top it with the fresh cilantro and transfer to soup bowls to serve.
6. STORAGE:Store in an airtight container in the refrigerator for up to 3 days or the freezer for up to 2
months.
Garlic Beef Stew with Olives, Capers and Tomatoes

Servings:10
Cooking Time:4 hours 30 mins
Ingredients:
● 1 cup garlic cloves, peeled
● 1 can (14.5 oz.) diced tomatoes with juice
● 3 bay leaves
● 2 tablespoons tomato paste
● 2 pounds beef chuck roast, cut into 1-inch pieces
● 1 cup Kalamata olives, cut in half lengthwise
● 1 teaspoon dried Greek oregano
● 3 tablespoons red wine vinegar
● 1 cup low-sodium beef broth
● 2 tablespoons capers, rinsed
● 1 small can (8 oz.) tomato sauce
● Black pepper, to taste
Directions:
1. Heat 1 tablespoon olive oil in a heavy frying pan over medium-high heat and add beef cubes.
2. Cook for about 6 minutes and transfer into crockpot.
3. Heat more oil and add garlic and Kalamata olives.
4. Sauté for about 2 minutes and transfer into crockpot.
5. Add beef broth, bay leaves, oregano, capers, canned tomatoes and juice, red wine vinegar, tomato sauce,
tomato paste and black pepper to the crockpot.
6. Cook for about 4 hours on HIGH and dish out to serve hot.
Hearty Fish Chowder

Servings:6
Ingredients:
● 4 bacon slices chopped
● 1medium onion chopped
● 3 cups daikon radish, chopped
● 2½ cups chicken stock
● 2 cups heavy cream
● 1pound tilapia, chopped
Directions:
1. Heat butter over medium heat in a large saucepan and add bacon.
2. Cook until crisp and add onions and daikon radish.
3. Cook for about 5 minutes and add chicken stock.
4. Simmer for about 10 minutes and season with thyme, salt and pepper.
5. Add cream and tilapia and simmer for about 4 minutes.
6. Dish out and serve immediately.
Keto Asian Noodle Salad with Peanut Sauce

Servings:2
Ingredients:
For the salad:
● ½ cup green cabbage, shredded
● 1/8 cup cilantro, chopped
● 1/8 cup peanuts, chopped
● ½ cup red cabbage, shredded
● 1/8 cup scallions, chopped
● 2 cups shirataki noodles, drained and rinsed
For the dressing:
● ½ teaspoon garlic, minced
● ½ tablespoon lime juice
● 1 tablespoon ginger, minced
● ¼ cup filtered water
● ½ tablespoon toasted sesame oil
● ½ tablespoon coconut amino
● ¼ teaspoon cayenne pepper
● ½ tablespoon granulated erythritol sweetener
● ½ tablespoon wheat-free soy sauce
● 1/8 cup sugar free peanut butter
● ¼ teaspoon kosher salt
Directions:
1. Mix together all the salad Ingredients in a large bowl.

2. Put all the dressing Ingredients in a blender and blend until smooth.
3. Pour the dressing over the salad and mix well to coat.
4. Serve immediately in a serving bowl.
Lamb Soup
Servings:6
Ingredients:
● 12 ounces (340 g) ground lamb
● ½ chopped onion
● 2 cups shredded cabbage
● 4 cups chicken broth
● 1½ tablespoons red chili paste
● Zest and juice of 1 lime
● 1 cup shredded kale
Directions:
1. Heat coconut oil in a medium stockpot over medium-high heat and then stir in the lamb.
2. Cook for 5 minutes or until browned while stirring the lamb continuously.
3. Stir in onion, garlic, and cabbage to it and sauté 　 for 4 minutes or until softened.
4. Pour the chicken broth, red chili paste, coconut milk, lime juice, and lime zest. Mix to combine well.
5. Then, bring them to a boil and turn the heat to low. Simmer for further 8 minutes until the cabbage is
tender.
6. Add the kale and stir for 3 minutes until wilted.
7. Transfer to a serving bowl and serve it hot.
months.
Manhattan Clam Chowder

Servings:9
Ingredients:
● 1/3 pound bacon, diced
● 4 oz onions, diced
● 2 large garlic cloves, rough chopped
● 10 oz celery root, peeled and diced
● ½ cup dry white wine
● 2 bay leaves
● 4 cups unsalted chicken broth
● 14 oz can whole plum tomatoes and juice
● 20 oz whole baby clams
● 8 oz bottle clam juice
● ¼ cup fresh parsley, chopped
Directions:
1. Heat butter in a pot and add bacon.

2. Cook for about 6 minutes until crispy, stirring occasionally.
3. Reduce the heat to low and add the garlic, onions and celery root.
4. Sauté for about 3 minutes and pour in the wine, thyme, bay leaves, plum tomatoes, chicken broth, clam
juice and tomato paste.
5. Bring to a boil and reduce the heat to simmer for about 15 minutes.
6. Add the clams, parsley, salt and pepper to serve.
New England Clam Chowder

Servings:8
Ingredients:
● 4 ounces (113 g) uncured bacon, chopped
● 2 tablespoons grass-fed butter
● ½ finely chopped onion
● 2 tablespoons arrowroot powder
● 4 cups fish or chicken stock
● 2 bay leaves
● 1 teaspoon chopped fresh thyme
● 1½ cups heavy whipping cream
● 3 (6½-ounce / 185-g) cans clams, drained
● Sea salt, for seasoning
● Freshly ground black pepper, for seasoning
● 2 tablespoons chopped fresh parsley
Directions:
1. Fry bacon in a medium stockpot over medium heat till crispy. With a slotted spoon, transfer the bacon to
a plate. Keep it aside.
2. Spoon in butter to sauté the onion, garlic, and celery for 3 minutes.
3. Add the arrowroot powder and sauté for a minute.
4. Pour the fish stock, bay leaves, and thyme over it. Bring the mixture to just before it boils.
5. Lower the heat to medium-low and simmer for 9 minutes or until thickened.
6. Add the heavy cream and clams. Stir and simmer for further 4 minutes or till heated through.
7. Discard the bay leaves and sprinkle with salt and pepper.
8. Transfer to a serving bowl and top it with parsley and crumbled bacon. Serve hot.
9. STORAGE:Store in an airtight container in the refrigerator for up to 3days. If you need to freeze, then
stop the cooking process at step 5. When you need to serve the chowder, take it out and stir the clams
and heavy cream to it.
Nutrition Facts:Per Serving:calories:225 fat:14.3g fiber:8.1g fiber:0.7g protein:16.7g
Pork and Tomato Soup

Servings:8
Ingredients:
● ½ cup onions, chopped
● 2 pounds boneless pork ribs, cut into 1-inch pieces
● 1 tablespoon garlic, chopped
● ½ cup dry white wine
● 1 cup chicken stock
● 1 cup water
● 2 cups cauliflower, finely chopped
● 2 cups fresh tomatoes, chopped
● 2 tablespoons fresh oregano, chopped
Directions:
1. Season the pork generously with salt and black pepper.

2. Heat olive oil in a heavy saucepan and add seasoned pork.
3. Cook for about 3 minutes per side until browned and add garlic and onions.
4. Cook for about 2 minutes and add the chicken stock, white wine, fresh tomatoes and water.
5. Bring to a boil and pour into a slow cooker.
6. Cook on HIGH for about 4 hours until the meat is tender.
7. Stir in the cauliflower and fresh oregano and cook for another 20 minutes.
Quick Italian Sausage and Pepper Soup

Servings:10
Ingredients:
● 2 pounds hot Italian sausage cut into bite size pieces
● 2 sweet bell peppers, chopped
● 2 cups chicken broth low sodium
● 2 tablespoons extra virgin olive oil
● 2 tablespoons red wine vinegar
● 2 cups water
● 1 teaspoon dried parsley
● 4 ounces fresh spinach leaves
● 1 (28 ounce) can diced tomatoes with juice
● ½ cup Parmesan cheese, grated
Directions:
1. Heat olive oil in a large skillet and add sausages.

2. Cook for about 5 minutes until browned and transfer into a slow cooker.
3. Add the remaining Ingredients except spinach and fresh herbs.
4. Cook on LOW for about 6 hours.
5. Add fresh herbs and spinach and serve.
Red Gazpacho Cream Soup

Servings:10
Ingredients:
● 1 large red bell pepper, halved
● 1 large green bell pepper, halved
● 2 tablespoons basil, freshly chopped
● 4 medium tomatoes
● 1 small red onion
● 1 large cucumber, diced
● 2 medium spring onions, diced
● 2 tablespoons apple cider vinegar
● 2 garlic cloves
● 2 tablespoons fresh lemon juice
● 1 cup extra virgin olive oil
● 1¼ pounds (567 g) feta cheese, shredded
Directions:
1. Preheat the oven to 400°F (205°C) and line a baking tray with parchment paper.
2. Place all the bell peppers in the baking tray and roast in the preheated oven for 20 minutes.
3. Remove the bell peppers from the oven. Allow to cool, then peel off their skin.
4. Transfer the peeled bell peppers to a blender along with basil, tomatoes, red onions, cucumber, spring
onions, vinegar, garlic, lemon juice, olive oil, black pepper, and salt. Blend until the mixture smooth.
5. Add black pepper and salt to taste.
6. Garnish with feta cheese and serve warm.
month.
Sausage Kale Soup with Mushrooms

Servings:6
Cooking Time:1 hour 10 mins
Ingredients:
● 2 cups fresh kale, cut into bite sized pieces
● 6.5 ounces mushrooms, sliced
● 6 cups chicken bone broth
● 1 pound sausage, cooked and sliced
Directions:
1. Heat chicken broth with two cans of water in a large pot and bring to a boil.
2. Stir in the rest of the Ingredients and allow the soup to simmer on low heat for about 1 hour.
Nutrition Info:Calories:259 Carbs:4g Fats:20g Proteins:14g Sodium:995mg Sugar:0.6g
Thai Beef and Broccoli Soup

Servings:8
Ingredients:
● 2 tablespoons avocado oil
● 2 tablespoons Thai green curry paste
● 2-inch ginger, minced
● 1 Serrano pepper, minced
● 3 tablespoons coconut amino
● 4 cups beef bone broth
● 1 cup full-fat coconut milk
● pound ground beef
● 2 teaspoons fish sauce
● 2 large broccoli stalks, cut into florets
● Cilantro, garnish
Directions:
1. Put avocado oil and onions into a large pot and sauté for about 4 minutes.
2. Add ginger, garlic, Serrano pepper and curry paste and cook for about 1 minute.
3. Add coconut amino, fish sauce, ground beef, salt and black pepper.
4. Cook for about 6 minutes and add bone broth.
5. Reduce the heat to low and cook, covered for about 20 minutes.
6. Add coconut milk and broccoli florets to the pot and cover.
7. Cook for another 10 minutes and increase heat to high.
8. Simmer for about 5 minutes and garnish with cilantro to serve.
Vegan Gazpacho
Servings:6
Ingredients:
● ½ red onion, finely chopped
● 2 tomatoes, finely chopped
● ½ medium cucumber, finely chopped
● ½ green pepper, seeded and finely chopped
● 6 celery stalks, finely chopped
● 1 garlic clove, crushed
● 2 cups tomato juice
● 1/3 cup extra virgin olive oil
● ¼ cup white wine vinegar
● ¼ cup fresh parsley, finely chopped
● 1 scoop stevia
Directions:
1. Put all the Ingredients into a blender and blend until smooth.
2. Refrigerate for about 3 hours and serve chilled.
West African Chicken and Peanut Stew with Chilies, Ginger, And Green
Onions
Servings:6
Ingredients:
● ¼ cup red onion, finely diced
● 2 teaspoons jalapeno, finely minced
● 1 tablespoon ginger root, finely minced
● 1 cup chicken stock
● 3 cups chicken, cooked and diced
● 3 green onions, thinly sliced
● ½ cup chunky peanut butter
● 1 tablespoon cider vinegar
Directions:
1. Heat olive oil in a heavy pan and add ginger, red onions and jalapenos.
2. Season with salt and chili powder and sauté for about 2 minutes.
3. Stir in peanut butter, chicken stock, tomato paste, apple cider vinegar and tomato paste.
4. Bring to a boil and add chicken.
5. Simmer for about 15 minutes and dish out.
6. Garnish with green onions and serve.
Zesty Double Beef Stew

Servings:6
Ingredients:
● 1½ pounds (680 g) stew beef
● 1 tablespoon Lea & Perrins Worcestershire sauce
● 1 (14½-ounce / 411-g) can chili-ready diced tomatoes
● 2 teaspoons Sriracha hot sauce
● 1 tablespoon chili mix
● 1 cup beef broth
● Salt, to taste
Directions:
1. In the crockpot, place the stew beef, Worcestershire sauce, diced tomatoes, hot sauce, chili mix, beef
broth, and salt. Mix well.
2. Turn the crockpot on high power for 6 hours. Then pull apart the meat in the crockpot with a fork.
3. Sprinkle with more salt if needed and cook for further 2 hours on low heat.
4. Transfer the stew from the crockpot to the serving bowl. Enjoy it hot.
months.
Anti-Inflammatory Egg Drop Soup

Servings:2
Ingredients:
● 1/3 teaspoon ground turmeric
● 1 clove garlic, minced
● ¾ quart vegetable stock
● 1/3 teaspoon ground ginger
● 1/3 small chili pepper, sliced
● ¾ cup brown mushrooms, sliced
● 1 cup Swiss chard, chopped
● 1 small spring onion, sliced
● ¾ tablespoon coconut amino
● 1 large egg
● ¾ tablespoon cilantro, freshly chopped
● Black pepper, to taste
Directions:
1. Heat vegetable stock in a large pot and simmer for about 3 minutes.
2. Place the ginger, garlic, turmeric, chili pepper, chard stalks, coconut amino and mushrooms into the pot
and let it simmer for about 5 minutes.
3. Add chard leaves and cook for about 1 minute.
4. Whisk the eggs and pour them slowly into the simmering soup.
5. Cook for about 3 minutes and add cilantro and spring onions.
6. Season with salt and pepper and dish out in a bowl.
7. Drizzle with olive oil and serve immediately
Bacon and Pumpkin Soup

Servings:6
Ingredients:
● 400g pumpkin diced
● 3 cups bacon hock, diced
● Boiling water
Directions:
1. Place pumpkin, boiling water and bacon hock in the slow cooker.
2. Cook on HIGH for about 4 hours and pull the meat away from the bones.
3. Return the meat to the slow cooker and allow it to simmer for 5 minutes before serving.
Carrot Ginger Halibut Soup

Servings:6
Ingredients:
● 1 large onion, chopped
● 2 tablespoons fresh ginger, peeled and minced
● 4 carrots, peeled and sliced
● 2 cups chicken broth
● 1 cup water
● pound halibut, cut into 1” chunks
Directions:
1. Heat coconut oil over medium heat in a large pot and add onions.
2. Sauté for about 8 minutes and add ginger, carrots, broth and water.
3. Bring to a boil, reduce heat and simmer for about 20 minutes.
4. Transfer into an immersion blender and blend until smooth.
5. Return the soup to the pot and add halibut, sea salt and black pepper.
6. Allow to simmer for 5 more minutes and serve.
Nutrition Info:Calories:246 Carbs:8g Fats:16.3g Proteins:16.3g Sodium:363mg Sugar:3.4g
Cheesy Shrimp Soup

Servings:8
Ingredients:
● 8 oz cheddar cheese, shredded
● 24 oz extra small shrimp
● 2 cups mushrooms, sliced
● 32 oz chicken broth
● ½ cup butter
● 1 cup heavy whipping cream
Directions:
1. Put chicken broth and mushrooms to a large soup pot and bring to a boil.
2. Reduce heat and stir in butter, heavy whipping cream and cheese.
3. Add shrimp and allow it to simmer for about 15 minutes.
Creamy Beef And Broccoli Soup

Servings:6
Ingredients:
● 2 tablespoons avocado oil
● 2 tablespoons Thai green curry paste
● 2-inch ginger, minced
● 1 Serrano pepper, minced
● 3 tablespoons coconut amino
● 1 pound (454 g) ground beef
● 2 teaspoons fish sauce
● 4 cups beef bone broth
● 2 large broccoli stalks, cut into florets
● Cilantro, garnish
Directions:
1. In a large pot, heat the oil and add the onions. Cook for 4 minutes then add the garlic, curry paste,
ginger, and Serrano pepper to cook for 1 minute.
2. Add the coconut aminos, salt, ground beef, fish sauce, and black pepper and cook for 6 minutes.
3. Pour in the bone broth, then reduce the heat and cover the pot. Cook for 20 minutes.
4. Mix in the coconut milk and the broccoli florets. Cover the pot and cook for 10 minutes on high heat.
5. Reduce the heat and let it cook for another 5 minutes, then turn off the heat.
6. Serve the soup into bowls garnished with cilantro.
month.

APPETIZERS AND SNACKS
Almond Flour Bread
Servings:2
Ingredients:
● 1 pinch sea salt
● 1 large egg
● 1 teaspoon psyllium husk powder
● 1/2 teaspoon baking powder
● 3 tablespoons almond flour
Directions:
1. Add butter into a small rectangular glass container and melt.

2. In the meantime, add sea salt, baking powder, psyllium husk powder and almond flour into a small bowl
and stir to combine.
3. Add the almond flour mixture into the rectangular glass bowl; whisk in the egg into the almond flour and
butter mixture and stir mixture until a smooth consistency is reached.
4. Using the back end of a spoon, level off the top of the dough until even.
5. Transfer rectangular glass bowl into a microwave and microwave until solid for about 1 minute 30
seconds.
6. Slice bread, place in a toaster and toast until desired texture is reached.
Nutrition Info:Per serving:Calories 150, Fiber 2g, Fat 13g, Net Carbs 1g, Total Carbs 3g, Protein 5g, Sugar 0g
Baba Ghanoush
Servings:12
Ingredients:
● 1 eggplant
● ¼ cup tahini
● 2 tablespoons sesame seeds
● 1 ½ tablespoon olive oil
● Cooking spray
Directions:
1. Preheat your oven to 400°F (205°C) and lightly grease the baking sheet with cooking spray.
2. Arrange the eggplant on the greased baking sheet and use a fork to poke holes in the skin.
3. Roast the eggplant for 40 minutes until tender, turning it over occasionally.
4. Remove from the oven to a bowl with cold water. Drain the water and peel off the skin.
5. Process the eggplant, tahini, lemon juice, garlic, and sesame seeds in a food processor until smooth.
Sprinkle the salt and pepper to season.
6. Place the mixture in a serving bowl, then add the olive oil. Mix well.
7. Chill in the refrigerator for about 3 hours before serving.
8. STORAGE:Store in an airtight container in the fridge up to 4 days.
Caprese Chopped Salad

Servings:4
Ingredients:
● 3 large heirloom tomatoes, chopped
● 1 bunch fresh basil, leaves chopped
● 12 ounces fresh mozzarella cheese, chopped
● ¼ cup extra-virgin olive oil
● ⅛ teaspoon freshly ground black pepper
Directions:
1. In a large bowl, combine the tomatoes, basil, mozzarella, oil, salt, and pepper. Toss to mix. Divide the
salad between 4 storage containers.
2. Storage:Place the airtight containers in the refrigerator for up to 3 days. Do not freeze.
Sodium:751mg
Cheddar Cheese Jalapeño Poppers

Servings:3
Ingredients:
● 5 slices bacon
● 6 jalapeño peppers
● 3 ounces (85 g) softened cream cheese
● ¼ cup Cheddar cheese, shredded
Directions:
1. In a skillet over medium-high heat, add the bacon and fry for 3 to 4 minutes on each side until crispy.
Allow the bacon to cool on a paper towel-lined plate.
2. Chop the bacon into ½-inch pieces.
3. Preheat the oven to 400°F (205°C) and line a rimmed baking sheet with parchment paper.
4. Slice the jalapeño peppers into halves. Using a spoon, scrap out the membranes and seeds.
5. In a bowl, use a fork to mix the cream cheese, garlic powder, Cheddar cheese, and bacon bits. Spoon the
mixture into every jalapeño half, then arrange them on the lined baking sheet.
6. Bake in the preheated oven until the cheese melts for about 20 minutes and slightly crispy on top.
7. Transfer to serving plates to cool before serving.
month.
Cheesy Baked Jalapeño Peppers

Servings:15
Ingredients:
● 1 cup Cheddar cheese
● ¼ cup keto-friendly mayonnaise
● 1 cup cream cheese
● 15 jalapeño peppers, halved lengthwise and seeded
● ½ tablespoon unsweetened almond milk
● 2 beaten eggs
● 1½ cups crushed almond
● Cooking spray
Directions:
1. Start by preheating the oven to 350ºF (180ºC) and spray a baking tray lightly with cooking spray. Set
aside.
2. Mix the Cheddar cheese, mayonnaise, and cream cheese in a mixing bowl.
3. Fill the jalapeño halves with the cheese mixture.
4. In a small bowl, whisk together the milk and eggs, then put the crushed almonds in another bowl.
5. Dredge the stuffed jalapeño halves in the egg mixture completely, then roll in the crushed almonds for a
good coating.
6. Arrange the coated jalapeños on the prepared baking tray.
7. Bake in the preheated oven until browned lightly, for about 30 minutes.
8. Remove from the oven and serve while still warm
9. STORAGE:Store in a wrapped plastic paper in the fridge for up to 4 days.
Cheesy Keto Cupcakes

Servings:12
Cook:20 minutes
Ingredients:
● ¼ cup melted butter
● ½ cup almond meal
● 2 (8-ounce / 227-g) packages cream cheese, softened
● ¾ cup Swerve
● 2 beaten eggs
SPECIAL EQUIPMENT:
Directions:
1. Start by preheating the oven at 350ºF (180ºC) then line a muffin pan with 12 paper liners.
2. In a mixing bowl, mix the butter and almond meal until smooth, then spoon the mixture into the bottom
of the muffin cups. Press into a flat crust.
3. In a mixing bowl, combine vanilla extract, cream cheese, Swerve, and eggs.
4. Set the electric mixer to medium, then beat the mixture until smooth.
5. Spoon the mixture on top of the muffin cups.
6. Bake in the oven until the cream cheese is nearly set in the middle, for about 17 minutes.
7. Remove from the oven and let the cupcakes cool.
8. Once cooled, refrigerate for 8 hours to overnight before serving.
month.
Nutrition Facts:Per Serving:calories:169 fat:16.0g total carbs:2.7g fiber:0g protein:3.8g
Chocolate-Almond Fat Bombs

Servings:12
Ingredients:
● 1 cup almond butter
● 2 ounces unsweetened baking chocolate
● 1 cup coconut oil
● Liquid stevia
Directions:
1. In a saucepan on low, combine the almond butter, chocolate, oil, and stevia to taste.
2. Cook, stirring, until melted and mixed. Taste to adjust the sweetness.
3. Pour into candy molds, ice cube trays, or mini muffin tins.
4. Chill for at least an hour. Pop out of the molds and transfer to a storage container.
5. Storage:Place the airtight container in the refrigerator for up to 5 days or freeze for up to 6 months.
Nutrition Info:Per serving:(1 fat bomb):Calories:188; Total Fat:21g; Protein:<1g; Total Carbs:2g; Net Carbs:2g;
Fiber:<1g; Sodium:1mg
Deviled Eggs With Bacon And Cheese
Servings:12
Ingredients:
● 6 large hard-boiled eggs, peeled
● ¼ cup keto-friendly mayonnaise
● ¼ cup finely shredded Swiss cheese
● ½ teaspoon Dijon mustard
● ¼ chopped avocado
● Ground black pepper, to taste
● 6 cooked and chopped bacon slices
Directions:
1. Cut the eggs in halves. Spoon the yolk out carefully and put in a bowl. Arrange the whites, hollow side
facing up, on a plate.
2. Crumble the yolks with a fork. Add the mayonnaise, cheese, mustard, and avocado. Stir well to mix.
Add the pepper to season.
3. Fill the hollow egg whites with the yolk mixture.
4. Top every egg half with the bacon before serving.
month.
Easily Baked Buffalo Chicken Dip

Servings:8
Ingredients:
● 3 cups rotisserie chicken, diced and cooked
● 2 (8-ounce / 227-g) packages cream cheese, softened
● ½ cup blue cheese dressing
● ¾ cup hot pepper sauce
● ½ tablespoon seafood seasoning
● ½ cup plus 2 tablespoons shredded pepper Jack cheese
● ½ cup crumbled blue cheese
● Cayenne pepper, to taste
Directions:
1. Preheat your oven to 400°F (205°C).

2. In a large bowl, mix the chicken, cream cheese, blue cheese dressing, hot pepper sauce, seafood
seasoning, ½ cup of pepper Jack cheese, crumbled blue cheese, and cayenne pepper.
3. Transfer the mixture to a greased baking dish and top with 2 tablespoons pepper Jack cheese.
4. Bake for 15 to 20 minutes or until the dip is lightly browned.
5. Remove from the oven and garnish with cayenne pepper to serve.
Nutrition Facts:Per Serving calories 450 fat:37.2g total carbs:5.3g fiber:0.2g protein:23.3g
Fluffy Western Omelet

Servings:2
Ingredients:
● 2 tablespoons heavy whipping cream or sour cream
● 6 eggs
● Salt and freshly ground pepper, to taste
● 3 ounces (85 g) shredded cheese
● ½ chopped green bell pepper
● 5 ounces (142 g) diced smoked deli ham
● ½ chopped yellow onion
Directions:
1. Whisk the cream and eggs in a bowl until fluffy, then add the pepper and salt. Stir well.
2. Mix in half of the shredded cheese and set aside.
3. In a large pan, melt the butter over medium heat. Add the peppers, ham, and onions and fry for 5
minutes. Pour in the egg mixture and cook until it is almost firm, making sure not to burn the edges.
4. Reduce the heat to low, then top with the remaining cheese.
5. Transfer to a plate and slice in half before serving.
6. STORAGE:Store in an airtight container in the fridge for up to 4 days. It is not recommended to freeze.
Green Salmon Bites

Servings:5
Ingredients:
● 1 Cucumber Sliced in 10 1/3 Inch Rounds
● 1 Avocado, Large
● 8 Ounces Cream Cheese
● 1 Tablespoon Lemon Juice, Fresh
● 4 Ounces Red Salmon Cooked & Flaked
● Tabasco Sauce to Taste
● ½ Tablespoon Green Onion, Chopped
Directions:
1. Halve your avocados, removing the seed before scooping out the flesh.
2. Add your cream cheese to the flesh and lemon juice, mixing well before adding Tabasco sauce.
3. Arrange the cucumber slices on a platter, dividing the avocado mixture on top.
4. Season with red pepper flakes and garnish with green onions before serving.
Ham ‘n’ Cheese Puffs

Servings:9
Ingredients:
● 6 large eggs
● 10 oz. sliced deli ham, diced
● 1 ½ cups shredded cheddar cheese
● ¾ cup mayonnaise
● 1/3 cup coconut oil
● 1/3 tsp. baking powder
● 1/3 tsp. baking soda
● Nonstick cooking spray, as needed
Directions:
1. Set the oven to 350 degrees F to preheat. Lightly coat rimmed baking sheet with nonstick cooking spray
and set aside.
2. In a bowl, mix together the eggs, coconut oil, and mayonnaise. Set aside.
3. In a separate bowl, combine the baking soda, baking powder, and coconut flour. Add the dry ingredients
to the wet ingredients and mix well until smooth.
4. Fold the ham and cheddar cheese into the mixture and set aside.
5. Divide the dough into 18 small pieces and arrange on the prepared baking sheet.
6. Bake for 30 minutes, or until the puffs are golden brown and set.
7. Arrange the puffs on a cooling rack and allow to cool slightly.
8. Store into an airtight container for up to 5 days. If desired, reheat in the microwave before serving.
Nutrition Info:per Serving:Energy (calories) 249 kcal ;Protein 15 g ;Fat 20 g ;Net Carbohydrates 3 g ;Fiber 0.3
g ;Sugars, total 0.5 g
Keto Bacon-Wrapped Barbecue Shrimp

Servings:4
Ingredients:
● 16 large shrimps, peeled and deveined
● 8 bacon slices, halved lengthwise
● Barbecue seasoning to taste, keto-friendly
● SPECIAL EQUIPMENT:
● Toothpicks, soaked for at least 30 minutes
Directions:

2. On a clean work surface, tightly wrap each shrimp with half slice of bacon, then secure with a toothpick.
3. Line your jelly roll pan with foil and position a baking rack in it.
4. Arrange the bacon-wrapped shrimp on a wire rack and generously sprinkle the barbecue seasoning on
both sides. The rack prevents the shrimp from sitting on draining bacon fat when baking.
5. Allow to rest for 15 minutes, or until the bacon turns a little opaque after soaking in the seasoning.
6. Bake in the oven for 10 to 15 minutes, or until the shrimp is opaque and bacon is crispy.
7. Remove from the oven and cool for 5 minutes before serving.
8. STORAGE:Store in an airtight container in the fridge for up to 4 days. It is not recommended to freeze.
Lime Meringue Cookies

Servings:20
Ingredients:
● 1/2 tablespoon lime zest
● 1/4 cup powdered erythritol
● 1/2 teaspoon Lime juice
● 2 (at room temp) large Egg whites
Directions:
1. Heat up oven to 200ºF and prepare a parchment paper lined baking sheet.
2. Add egg whites into a big bowl and beat at med-speed until egg whites are frothy and opaque, using a
hand mixer.
3. Add lime juice into the egg whites bowl and keep beating at high speed until stiff peak forms.
4. Add 1 tbsp powdered erythritol into the mixture at a time, and keep beating until incorporated as you
add more sweetener.
5. Carefully fold in the lime zest into the mixture.
6. Gently add mixture into a piping bag and pipe approximately 1 tsp cookies onto the prepared baking
sheet.
7. Tip:leave enough room between cookies.
8. Transfer baking sheet into the preheated oven and bake until firm and done, for 1-2 hours.
9. Turn off oven, open oven door and let cookies sit in the oven until crisp and dry, for one hour or more.
10. Add into well lidded meal prep containers and store at room temperature.
11. You can warm for 10 minutes in an oven at 200ºF, if cookies become soft.
Nutrition Info:Per serving:(2 cookies):Calories 2, Fiber 0.001g, Fat 0.01g, Net Carbs 0.039g, Total Carbs 0.04g,
Protein 0.3g, Sugar 0.03g
Macadamia Fat Bombs

Servings:20
Ingredients:
● 1/3 cup powdered monk fruit sweetener
● 1/4 cup cocoa powder
● 2 tablespoons MCT oil
● 1 teaspoon Vanilla extract, if desired
● 2 cup dry roasted and salted macadamia nuts
● 2 tablespoons solid coconut oil, melted
Directions:
1. Add macadamia nuts into a high speed electric blender or food processor and process nuts until chopped
to small pieces.
2. Add vanilla, melted coconut oil and MCT oil into the blender with the nuts and keep processing until
nut-butter consistency is reached.
3. Tip:Scrape blender insides every now and then.
4. Add sweetener and cocoa powder into the blender mixture; add a few tbsps per time.
5. Note:After each addition, puree until incorporated before adding more.
6. Scoop batter into a mini parchment lined muffin pan, about 1/3 of the way full.
7. Place mini muffin pan into a freezer and freeze until hardened for 30 minutes or more.
Nutrition Info:Per serving:Calories 122, Fiber 1g, Fat 13g, Net Carbs 1g, Total Carbs 2g, Protein 1g, Sugar 0g
Parmesan Crackers
Servings:8
Ingredients:
● Nutrition Facts:s Parmesan Cheese, Full Fat & Shredded
Directions:
1. Start by heating your oven to 400, and then line a baking sheet using parchment paper. Grease with
butter.
2. Spoon your cheese into mounds, and then make sure they’re flat.
3. Bake until the edges are browned, which should take five minutes.
4. Allow to cool before serving. If you want to make these in advance, just bake them for one to two
minutes to crisp after thawing.
Nutrition Info:Calories:133 ;Protein:11 Grams ;Fat:11 Grams ;Net Carbs:1 Gram
Red Pepper Roasted Dip

Servings:30
Ingredients:
● 1 tablespoon onion, minced
● 1 (7-ounce / 198-g) jar roasted red peppers, drained and diced
● 2 tablespoons Dijon mustard
● 1 (8-ounce / 227-g) package cream cheese, softened
● ¾ pound (340 g) shredded Monterey Jack cheese
● 1 cup keto-friendly mayonnaise
Directions:
1. Start by preheating the oven to 350ºF (180ºC)

2. Mix the onion, roasted red peppers, Dijon mustard, cream cheese, Monterey Jack cheese, garlic, and
mayonnaise in a baking dish
3. Place in the prepared oven and bake for 20 minutes until lightly browned.
4. Remove from the oven and serve while still warm.
5. STORAGE:Store in an airtight container in the fridge for up to 1 week or in the freezer for up to 1
month.
Simple Broccoli Casserole

Servings:8
Ingredients:
● 5 tablespoons butter, divided
● 1 chopped onion
● 2 (10-ounce / 284-g) packages chopped frozen broccoli, thawed
● 1 (11-ounce / 312-g) can condensed cream of mushroom soup
● 1 cup shredded sharp Cheddar cheese
● 1 cup mayonnaise, keto-friendly
● 2 beaten eggs
● ½ teaspoon garlic salt
● ¼ teaspoon ground black pepper
● ½ teaspoon seasoned salt
● 1½ teaspoons lemon juice
Directions:
1. Start by preheating the oven at 350ºF (180ºC).

2. Put a medium saucepan over medium-high heat.
3. Melt 3 tablespoons of butter, then fry the onion to a gold brown color.
4. Mix the broccoli, eggs, lemon juice, onion, pepper, garlic salt, soup, seasoned salt, and cheese,
mayonnaise in a mixing bowl. Top with the remaining 2 tablespoons of butter.
5. Place in the prepared oven and bake uncovered until the top starts to brown, for 45 minutes.
6. Remove from the oven and serve warm.
7. STORAGE:Store in an airtight container in the fridge for up to 3 days or in the freezer for up to three
months.
Tasty Artichoke Dip

Servings:30
Ingredients:
● 1 (6½-ounce / 184-g) jar marinated artichoke hearts, drained and quartered
● 1½ cups grated Parmesan cheese, divided
● 1 cup keto-friendly mayonnaise
● 1 (4-ounce / 113-g) can chopped green chile pepper
● 1 (8-ounce / 227-g) package cream cheese, softened
Directions:

2. Combine the artichoke hearts, 1 cup Parmesan cheese, mayonnaise, chile pepper, and cream cheese in a
mixing bowl. Stir to incorporate.
3. Spoon the artichoke mixture into a greased baking pan, and sprinkle with the remaining Parmesan
cheese.
4. Bake in the oven for 25 minutes, or until the top is lightly browned.
5. Remove from the oven and serve warm.
6. STORAGE:Store in an airtight container in the fridge up to 4 to 5 days.
Nutrition Facts:Per Serving:Calories:73 Fat:6.3g Total Carbs:2.0g Fiber:0.4g Protein:2.2g
Walnut Crusted Goat Cheese

Servings:4
Ingredients:
● 6 Ounces Walnuts Chopped
● 1 Tablespoon Oregano Chopped
● 1 Tablespoon Parsley Chopped
● ¼ Teaspoon Black Pepper
● 1 Teaspoon Thyme Fresh & Chopped
● 8 Ounces Goat Cheese
Directions:
1. Put your parsley, thyme, walnuts, pepper and oregano into a food processor pulsing until chopped fine.
2. Pour the mixture into a bowl, rolling your goat cheese in it.
3. Store in the fridge for up to a week, slicing to serve.
Yummy Avocado Brownies

Servings:12
Ingredients:
● 1/2 teaspoon vanilla
● 2 (peeled and pitted) avocados
● 1 teaspoon stevia powder
● 4 tablespoons cocoa powder
● 2 eggs
● 3 tablespoons refined coconut oil
● 100g melted chocolate
● Dry Ingredients:
● 1/4 teaspoon baking soda
● 90g almond flour, blanched
● 1 teaspoon baking powder
● 1/4 cup erythritol
Directions:

2. Add avocado flesh into a food processor and blend until a smooth consistency is reached.
3. Add vanilla into the processed avocado and process until fully incorporated.
4. Repeat process with stevia, cocoa powder, eggs, coconut oil and melted chocolate, processing each
ingredient one at a time until fully incorporated, before processing the next.
5. Add the dry ingredients into another bowl and whisk until combined.
6. Add the dry mixture into the food processor and mix until evenly distributed and combined.
7. Pour batter into a 30-by-20cm baking dish lined with parchment paper.
8. Spread batter until even and transfer into the oven.
9. Bake until well cooked, for 35 minutes.
10. Remove brownies from the oven, let sit until cooled and slice into 12 equal portions.
11. Refrigerate for up to 4 days.
Nutrition Info:Per serving:Calories 158 kcal, Protein 3.84g, Dietary Fiber 6.6g, Total Carb 9.01g, Total Fat
14.29g
Zucchini Muffins
Servings:12
Ingredients:
● 1 tablespoon ground cinnamon
● 3 cups almond meal
● 1 tablespoon ground cardamom
● 1 teaspoon baking soda
● 1 teaspoon salt
● 2 big eggs
● 1 1/2 cups monk fruit sweetener
● 5 tablespoons vanilla almond milk, unsweetened
● 1/2 cup tahini
● 2 cups grated zucchini
Directions:
1. Place the rack one level below the center and heat up oven to 450ºF.
2. Prepare a sprayed muffin pan.
3. Add baking soda, salt, baking powder, cardamom, cinnamon and almond meal into a fairly big bowl, stir
until combined and let sit until needed.
4. Add the vanilla extract, almond milk, tahini, eggs and monk fruit sweetener into a big bowl and beat
with an electric mixer until well combined.
5. Add the almond meal mixture into the egg mixture and stir until a thick batter consistency is reached and
is well combined.
6. Fold in the grated zucchini into the mixture until evenly distributed.
7. Split mixture into 12 sprayed muffin cups until filled and transfer muffin pan in to the preheated oven.
8. Bake for about 20-22 minutes, until an inserted toothpick comes out clean.
9. Let sit until cooled on a wire rack.
10. Store and refrigerate for up to a week.
Nutrition Info:Per serving:Calories 217 kcal, Protein 8.2g, Dietary Fiber 4g, Total Carbs 8.6g, Total Fat 18.5g
DESSERT RECIPES
Coconut and Peanut Bark
Servings:12
Ingredients:
● 1/2 teaspoon pure almond extract
● 1/2 cup coconut, shredded
● 3/4 cup peanut butter
● 1 cup powdered Erythritol
Directions:
1. Melt all ingredients in a double boiler over medium-low heat.

2. Scrape the batter into a parchment-lined baking pan. Place in your freezer for about 1 hour; break your
bark into pieces.
3. Storing
4. Place your bark in airtight containers or Ziploc bags; keep in your refrigerator for 1 month.
5. Place your bark in freezable containers; it will maintain the best quality for 4 months. Defrost in the
refrigerator. Bon appétit!
Decadent Macchiato Penuche

Servings:8
Ingredients:
● 1 teaspoon warm coffee
● 1 teaspoon caramel flavor
● 1 tablespoon peanut butter
● 3 ounces dark chocolate, unsweetened
● 1 teaspoon liquid Monk fruit
Directions:
1. Microwave the butter and chocolate until they are completely melted.
2. Fold in the remaining ingredients. Spoon the batter into a foil-lined baking pan, smoothing out the top.
3. Place in your refrigerator for 30 minutes before cutting.
4. Storing
5. Cover your penuche with foil or plastic wrap to prevent drying out; keep in your refrigerator for a week.
6. To freeze, wrap your penuche tightly with foil or place in a heavy-duty freezer bag. Freeze for up to 4 to
6 months. Enjoy!
Easy Cappuccino Creamsicles

Servings:8
Ingredients:
● 1 ½ cups avocado, pitted, peeled and mashed
● 2 tablespoons cocoa powder
● 1/2 teaspoon cappuccino flavor extract
● 1 cup brewed coffee
● 1 cup double cream
Directions:
1. Using a stand mixer with a whisk attachment, whip the double cream until soft peaks form.
2. Process all ingredients in your blender or food processor until everything is creamy and smooth.
3. Pour the mixture into popsicle molds and freeze overnight.
4. Storing
5. Store the cappuccino creamsicles in your freezer up to 1 month. Enjoy!
Nutrition Info:Per serving:117 Calories; 11.2g Fat; 5g Carbs; 1.3g Protein; 3g Fiber
Father’s Day Ice Cream

Servings:8
Ingredients:
● 1/2 cup coconut milk
● 1 tablespoon rum flavoring
● 24 packets of stevia
● A pinch of grated nutmeg
● A pinch of salt
● 1/4 cup Greek-style yogurt
Directions:
1. Melt the double cream and coconut milk in a saucepan over a medium-low heat. Stir until there are no
lumps.
2. Allow it to cool and add in the other ingredients.
3. Beat the ingredients using an electric mixer until creamy and uniform.
4. Storing
5. Spoon your ice cream in an airtight container.
6. Store your ice cream in the very back of the freezer for up to 2 to 4 months. Bon appétit!
Gingersnap Nutmeg Cookies

Servings:8
Ingredients:
● 1 teaspoon vanilla essence
● 1 large egg
● ¼ cup butter, unsalted
● 1 cup erythritol
● 2 cups almond flour
● ½ teaspoon ground cinnamon
● 2 teaspoons ground ginger
● ¼ teaspoon ground nutmeg
● ¼ teaspoon ground cloves
Directions:
1. Start by preheating the oven to 350°F (180°C) and line a baking sheet with parchment paper.
2. With an electric mixer, add vanilla essence, egg, butter, erythritol, and mix.
3. Add almond flour, cinnamon, ginger, nutmeg, cloves and salt and stir until smooth.
4. Spoon the dough into cookies with a cookie scoop and arrange them on the baking sheet.
5. Bake for 12 minutes in the preheated oven.
6. Remove from oven and cool for 3 minutes and serve.
7. STORAGE:Store in an airtight container in the fridge for up to 2 weeks or up to 2 months in a freezer.
Hazelnut Cake Squares

Servings:8
Ingredients:
● 2 cups almond meal
● 3 eggs
● 1 teaspoon almond extract
● 3/4 cup heavy cream
● A pinch of sea salt
● 1/2 cup coconut oil, at room temperature
● 1/2 cup hazelnuts, chopped
● 3/4 teaspoon baking powder
● 1 cup Erythritol
● 1/2 teaspoon ground cinnamon
● 1/4 teaspoon ground cardamom
Directions:
1. Start by preheating your oven to 365 degrees F. Coat the bottom of your baking pan with parchment
paper.
2. Thoroughly combine the almond meal, baking powder, Erythritol, cinnamon, cardamom, and salt.
3. After that, stir in the coconut oil, eggs, almond extract, and heavy cream; whisk until everything is well
incorporated.
4. Stir in the chopped hazelnuts. Scrape the batter into the prepared baking pan.
5. Bake in the preheated oven for about 25 minutes.
6. Storing
7. Cover the hazelnut squares with foil or plastic wrap to prevent drying out. It will last for about 1 day at
room temperature.
8. Cover with aluminum foil or plastic wrap and refrigerate for two weeks.
9. To freeze, wrap the hazelnut squares tightly with foil or place in a heavy-duty freezer bag. Freeze for up
to 3 to 4 months. Enjoy!
Keto Almond Butter Fudge Slices

Servings:36
Ingredients:
● 1 cup coconut oil, at room temperature
● 10 drops liquid stevia
● 1 cup almond butter
● 1 pinch sea salt
● ¼ cup heavy whipping cream
Directions:
1. Take a baking dish and line it with parchment paper. Set aside.
2. Whisk together the coconut oil, stevia, almond butter, salt, and heavy cream in a medium bowl until the
mixture becomes smooth.
3. Transfer the mixture into the prepared baking dish. Smooth the top with the back of a spoon or spatula.
4. Keep the dish in the refrigerator for 2 hours or until the fudge is totally set and firm.
5. Remove from the refrigerator and slice into 36 pieces to serve.
6. STORAGE:Store in an airtight container in the fridge for up to 4 days or in the freezer for up to 2 weeks.
Nutrition Facts:Per Serving (2 PIECES OF FUDGE)calories 100fat 10.2gtotal carbs 1.3gfiber 0.7gprotein 1.5g
Lemon Poppy Seed Cupcakes

Servings:12
Ingredients:
● 7 large eggs
● 10 oz. full fat plain Greek yogurt
● 4 oz. melted butter
● 3 oz. coconut flour
● 2 ½ Tbsp. freshly squeezed lemon juice
● 2 Tbsp. poppy seeds
● 2 ½ tsp. freshly grated lemon zest
● 2 tsp. baking powder
● 1 tsp. liquid stevia
Directions:
1. Set the oven to 375 degrees F to preheat. Line 12 cupcake tins with paper liners and set aside.
2. In a large bowl, whisk together the eggs, yogurt, and liquid stevia. Then, add the melted butter and mix
well. Set aside.
3. Combine the coconut flour with the baking powder in a separate bowl, then mix into the egg mixture.
Stir until smooth.
4. Stir the lemon juice and zest into the batter, followed by the poppy seeds. Stir well until evenly
combined.
5. Pour the batter into the prepared cupcake tins, then bake for up to 30 minutes, or until the cupcakes are
done. To check for readiness, insert a toothpick into the center of one cupcake; if it comes out done, they
are ready.
6. Transfer the cupcakes onto a cooling rack and allow to cool slightly. Transfer to an airtight container and
refrigerate for up to 5 days. Reheat in the oven before serving, if desired.
;Sugars, total 2 g
Macadamia Nut And Chocolate Fat Bombs

Servings:4
Cooking Time:1 minute
Ingredients:
● ¼ cup sugar-free dark chocolate chips
● 24 raw macadamia nut halves
SPECIAL EQUIPMENT:
● 8 baking cups or truffle molds
Directions:
1. Melt the chocolate chips in a microwave for 50 seconds and mix it with sea salt and oil. Stir it until well
mixed.
2. Arrange 3 macadamia nut halves inside each small baking cup and completely cover the nuts in
chocolate by spooning the melted chocolate over each nut. Sprinkle a pinch of sea salt over the
chocolate.
3. Place the cups inside the freezer for 30 to 40 minutes or until solid.
4. STORAGE:Store them in Ziploc bags in a refrigerator for a maximum of about 6 months.
No Bake Coconut Macaroons

Servings:18
Cooking Time:2 hours and 20 minutes
Ingredients:
● 1 ½ cups shredded unsweetened coconut
● ¾ cup full fat unsweetened coconut milk
● 2 ¼ tsp. stevia
Directions:
1. Combine all the ingredients in a bowl until thoroughly mixed.

2. Pack down on the mixture then cover with plastic wrap. Refrigerate for at least 2 hours.
3. Once chilled, scoop the coconut mixture into small balls and arrange in a large airtight container.
4. Cover and keep refrigerated for up to 3 days or freeze for up to 3 weeks. Serve chilled.
Nutrition Info:per Serving:Energy (calories) 47 kcal ;Protein 0.4 g ;Fat 5 g ;Net Carbohydrates 2 g ;Fiber 0.8 g
;Sugars, total 0.7 g
Old-Fashioned Walnut Candy

Servings:10
Cooking Time:1 hour
Ingredients:
● 4 tablespoons walnuts, coarsely chopped
● 1 tablespoon rum
● 1/2 teaspoon pure vanilla extract
● 1/2 cup lightly toasted walnuts, chopped
● 1/2 cup chocolate, sugar-free
● 1/2 coconut oil, room temperature
● 4 ounces coconut cream
● 1/4 cup confectioners’ Swerve
Directions:
1. Melt the coconut oil in a double boiler and fold in the coconut cream and confectioners’ Swerve; stir to
combine well. Remove from the heat and add in the rum, vanilla extract and chopped walnuts.
2. Let it cool to room temperature. Roll into 20 balls and chill for about 50 minutes.
3. Then, melt the chocolate and dip each ball into the chocolate glaze.
4. Roll your candies in the chopped walnuts until well coated.
5. Storing
6. Place the walnut candy in airtight containers or Ziploc bags; keep in your refrigerator for 3 weeks to 1
month.
7. To freeze, arrange the walnut candy on a baking tray in a single layer; freeze for about 2 hours. Transfer
the frozen walnut candy to an airtight container. Freeze for up to a month. Bon appétit!
Peanut Butter Cupcakes

Servings:10
Ingredients:
● 1 stick butter
● 4 tablespoons heavy cream
● 1 tablespoon Erythritol
● 1 cup peanut butter
Directions:
1. Place a bowl over a saucepan of simmering water. Add in all of the above ingredients and stir
continuously until well melted and blended.
2. Spoon the batter into muffin cups lined with cupcake wrappers.
3. Allow them to harden for about 1 hour in your freezer.
4. Storing
5. Cover the peanut butter cupcakes with foil or plastic wrap to prevent drying out. It will last for about 1
to 2 days at room temperature.
6. Cover with aluminum foil or plastic wrap and refrigerate for a week.
7. To freeze, wrap the peanut butter cupcakes tightly with foil or place in a heavy-duty freezer bag. Freeze
for up to 4 to 6 months. Enjoy!
Raspberry And Chocolate Fat Bombs

Servings:12
Ingredients:
● ½ cup coconut oil, melted
● 2 ounces (57 g) cacao butter
● ½ cup dried raspberries
● ¼ cup Swerve
SPECIAL EQUIPMENT:
Directions:
1. Line a muffin pan with 12 paper liners and set it aside.

2. Combine the melted coconut oil and cocoa butter in a bowl.
3. Blend the raspberries in a blender until smooth and pour into the bowl of coconut oil mixture. Drizzle
with the Swerve.
4. Divide the mixture equally among the muffin cups.
5. Refrigerate for at least 1 hour, or until steady and then serve.
6. STORAGE:Store in an airtight container in the fridge for up to 4 days or up to 2 months in a freezer.
Smooth And Puffed Coconut Mousse

Servings:4
Ingredients:
● ¼ cup cold water
● 2 teaspoons granulated gelatin
● 3 egg yolks
● ½ cup granulated monk fruit sweetener
● 1 cup heavy whipping cream
Directions:
1. Pour the water in a mixing bowl and sprinkle granulated gelatin and stir to combine. Set aside for 10
minutes.
2. Meanwhile, add the coconut milk in a saucepan over medium-high and heat until it boils. Remove the
milk from heat and set aside.
3. In a separate medium mixing bowl, whisk eggs yolks together with granulated monk fruit sweetener
until well mixed.
4. Pour the boiled coconut milk into the egg yolk mixture and continue to whisk until well blended. Use a
blender to expedite the mixing and for better consistency.
5. Pour the coconut milk mixture back to the saucepan and heat it while whisking for 5 minutes or until the
base thickens.
6. Remove the milk mixture from heat and stir in the gelatin mixture. Set aside to cool.
7. Transfer the mixture to a bowl and refrigerate for an hour.
8. Meanwhile, place the whipping cream in a mixing bowl and whisk it until thick and fluffy.
9. Once the coconut milk mixture is cooled, fold in the whisked cream until well mixed.
10. Divide the mousse among four serving bowls and serve immediately.
11. STORAGE:Store in an airtight container in the fridge for up to 5 days or freeze for up to 2 months

Tangerine Chocolate Pudding
Servings:6
Ingredients:
● 3 1/3 tablespoons Dutch-processed brown cocoa powder
● 2 cups whipped cream
● Fresh juice and zest of 1/2 tangerine
● 1/4 teaspoon ground cloves
● 1/2 teaspoon crystallized ginger
● 6 ounces chocolate, unsweetened
● 3 tablespoons powdered erythritol
Directions:
1. Using a stand mixer with a whisk attachment, whip the cream until soft peaks form.
2. Add in the powdered erythritol and cocoa powder and beat again. Add in the remaining ingredients and
beat until everything is well incorporated.
3. Storing
4. Spoon your pudding into six airtight containers; keep in your refrigerator for 5 to 6 days.
5. To freeze, place your pudding in six airtight containers; freeze up to 1 month.
Vanilla Berry Meringues

Servings:10
Ingredients:
● 3 tablespoons freeze-dried mixed berries, crushed
● 3 large egg whites, at room temperature
● 1/3 cup Erythritol
● 1 teaspoon lemon rind
Directions:
1. In a mixing bowl, beat the egg whites until foamy. Add in vanilla extract, lemon rind, and Erythritol;
continue to mix, using an electric mixer until stiff and glossy.
2. Add the crushed berries and mix again until well combined. Use two teaspoons to spoon meringue onto
parchment-lined cookie sheets.
3. Bake at 220 degrees F for about 1 hour 45 minutes.
4. Storing
5. Place the meringues in airtight containers or Ziploc bags; keep in a cool, dry place for 2 weeks.
6. To freeze, place meringues in airtight containers. Freeze for up to 3 months. Bon appétit!
Nutrition Info:Per serving:51 Calories; 0g Fat; 4g Carbs; 12g Protein; 0.1g Fiber
White Chocolate Fudge Squares

Servings:12
Ingredients:
● 3 ounces white chocolate, unsweetened
● 1/3 cup almond milk
● 1/8 teaspoon coarse sea salt
● 1 ¼ cups almond butter
Directions:
1. Microwave the coconut oil, almond butter, and white chocolate until they are melted. Add in the
remaining ingredients and process in your blender.
2. Scrape the mixture into a parchment-lined baking tray. Cut into squares and serve.
3. Storing
4. Cover your fudge squares with foil or plastic wrap to prevent drying out; keep in your refrigerator for a
week.
5. To freeze, wrap your fudge squares tightly with foil or place in a heavy-duty freezer bag. Freeze for up
to 4 to 6 months. Enjoy!
Almond And Cinnamon Truffles

Servings:10
Ingredients:
● ½ cup unsweetened almond butter
● ¼ cup plus 2 tablespoons melted cacao butter
● 1 tablespoon plus 1 teaspoon ground cinnamon
● 1 tablespoon erythritol
● ½ teaspoon vanilla extract
● 1 pinch of gray sea salt
● 3 tablespoons roasted almonds, smashed to ⅛-inch thick
Directions:
1. Line a rimmed baking sheet with parchment paper.

2. Make the truffle:Pour almond butter, cacao butter, cinnamon, erythritol, vanilla extract, and salt in a
bowl and stir until it’s smooth. Refrigerate for about 45 minutes.
3. Remove the truffle mixture from the fridge, shape 1 tablespoon of the mixture into 10 eraser sized
bricks. Pour the smashed almonds in a separate bowl.
4. Pick up the little bricks, coat it with almond pieces and then set it on the baking sheet already prepared.
Repeat the process until you have 10 coated truffle pieces.
5. Serve the truffle in the baking sheet under room temperature.
6. STORAGE:Store it in an airtight container in a fridge for up to 2 weeks. The freezer will get you about 2
extra weeks.
Banana Fat Bombs

Servings:12
Cooking Time:1 Hour 10 minutes
Ingredients:
● 1 ¼ Cups Cream Cheese, Room Temperature
● 1 Tablespoon Banana Extract
● 6 Drops Liquid Stevia
● ¾ Cup Heavy Whipping Cream
Directions:
1. Line a baking sheet using parchment paper.

2. Beat your heavy cream, cream cheese, stevia and banana extract until smooth and thick. This should take
roughly five minutes.
3. Put mounds of the batter onto the baking sheet, freezing for an hour before serving.
Nutrition Info:Calories:134 Protein:3 Grams ;Fat:12 Grams ;Net Carbs:1 Gram
Caramel And Cream With Coconut Panna Cotta

Servings:4
Ingredients:
● ⅓ cup erythritol
● 4 beaten eggs
● 1 tablespoon vanilla extract
● 1 tablespoon lemon zest
● ½ cup erythritol
● 2 cups heavy whipping cream
● Mint leaves, for serving
SPECIAL EQUIPMENT:
● 4 ramekins
Directions:
1. Preheat your oven to 350ºF (180ºC).

2. Make the caramel:Heat ⅓ cup erythritol in a shallow saucepan then add 2 tablespoons of water. Bring
the mixture to a boil, then reduce heat and simmer until the caramel turns golden brown.
3. Remove from heat and divide the mixture among four ramekins. Set aside to let cool.
4. Meanwhile, add eggs, vanilla extract, lemon zest and the ½ cup erythritol to a mixing bowl. Mix well
until combined. Stir in coconut milk.
5. Pour the coconut milk mixture into the ramekins while filling them with hot water. Place the ramekins in
a deep baking dish.
6. Place the baking dish with ramekins in the preheated oven and bake for 45 minutes.
7. Remove the baking dish from the oven. Allow the ramekins to cool under the room temperature, then
use tongs to transfer the ramekins to the fridge. Let chill for 3 hours.
8. Run a knife around the ramekins, then invert the ramekin on a platter.
9. Top with whipped cream dollops and scatter mint leaves to serve.
10. STORAGE:Store in an airtight container in the fridge for 5 days or freeze for up to 3 months
Chilled Vanilla Ice Cream

Servings:6
Ingredients:
● 1 (13½-ounce / 383-g) package unsweetened coconut milk
● 2 tablespoons granulated xylitol
● ½ cup melted coconut oil, cooled
● 2 teaspoons vanilla powder or extract
● ¼ teaspoon kosher salt
TOPPING:
● 2 tablespoons roasted blanched almonds, sliced
SPECIAL EQUIPMENT:
● Ice cream maker
Directions:
1. Place a baking pan lined with a parchment paper or a glass bowl in a freezer.
2. In a blender, add the egg yolks, coconut milk, xylitol, coconut oil, vanilla powder, and kosher salt and
pulse until smooth.
3. Put the mixture in a mason jar and chill in the refrigerator for 2 hours.
4. Put the chilled mixture into an ice cream maker and proceed as per the directions of the manufacturer.
5. Put the mixture into the chilled baking pan, or chilled glass bowl and cover. Put in a freezer for a
minimum of one and a half hours.
6. Remove from the freezer and leave it to soften under room temperature for 6 to 9 minutes. Use a
teaspoon of roasted almonds to garnish each serving.
7. STORAGE:Store in an airtight container in a freezer for up to 2 weeks.
Nutrition Facts:Per Serving:(WITHOUT ALMOND TOPPING) calories:407fat:41.3gtotal
carbs:5.6gfiber:2.1gprotein:5.3g
Classic Chocolate Bars

Servings:10
Ingredients:
● 1/2 stick butter, cold
● 1 ½ cups whipped cream
● A pinch of coarse salt
● 8 ounces chocolate chunks, sugar-free
● 1/4 teaspoon cinnamon
● 1/2 teaspoon rum extract
● 1/4 cup flaxseed meal
● 1 cup almond meal
● 2 packets stevia
Directions:
1. Start by preheating your oven to 340 degrees F. Coat a baking dish with a piece of parchment paper.
2. Add the coconut flour, flaxseed meal, almond meal, stevia, cinnamon, rum extract, vanilla, and salt to
your blender. Blend until everything is well incorporated.
3. Cut in the cold butter and continue to blend until well combined.
4. Spoon the batter into the bottom of the prepared baking pan. Bake for 12 to 15 minutes and place on a
wire rack to cool slightly.
5. Bring the whipped cream to a simmer; add in the chocolate chunks and whisk to combine. Spread the
chocolate filling over the crust and place in your refrigerator until set. Cut into bars.
6. Storing
7. Wrap the chocolate bars tightly with heavy-duty aluminum foil or plastic wrap. Then, keep in your
8. These chocolate bars can be frozen in an airtight container. Put a piece of baking parchment between
each bar to prevent them from sticking together. Freeze up to 4 months. Defrost in the refrigerator. Bon
appétit!
OTHER KETO RECIPES
Alfredo Cheese Dip
Servings:12
Ingredients:
● 2 cloves garlic, chopped
● 1 ½ cups Swiss chard, chopped
● 1/2 cup Swiss cheese, grated
● 1 ½ cups Ricotta cheese, softened
● 1/2 cup Prosciutto, roughly chopped
● 6 ounces double cream
● 2 egg yolks
Directions:
1. Strat by preheating your oven to 355 degrees F.

2. In a saucepan, melt the butter over medium-low heat. Cook the cream, salt and pepper for about 3
minutes.
3. Add in the egg yolks and continue to cook for 4 to 5 minutes more, stirring continuously. Spoon the
mixture into a baking dish.
4. Add in the remaining ingredients and stir to combine. Bake in the preheated oven for 18 to 20 minutes.
5. Storing
6. Place your dip in an airtight container and keep in your refrigerator for 3 to 4 days. Enjoy!
Nutrition Info:Per serving:154 Calories; 13g Fat; 3.3g Carbs; 6.2g Protein; 0.1g Fiber
Bacon and Mascarpone Fat Bombs

Servings:4
Ingredients:
● 1 teaspoon onion powder
● 1/2 teaspoon garlic powder
● 1/2 cup mascarpone cheese
● 1/2 teaspoon smoke flavor
● 1/4 teaspoon apple cider vinegar
Directions:
1. Thoroughly combine all ingredients until well combined.

2. Roll the mixture into bite-sized balls.
3. Storing
4. Place the fat bombs in airtight containers or Ziploc bags; keep in your refrigerator for 10 days.
5. To freeze, arrange the fat bombs on a baking tray in a single layer; freeze for about 2 hours. Transfer the
frozen bombs to an airtight container. Freeze for up to 2 months. Serve well chilled!
Caesar Dressing
Servings:1
Ingredients:
● 2 garlic cloves, peeled and smashed
● Juice of 1 lemon
● 1 teaspoon prepared yellow mustard
● 1 teaspoon anchovy paste
● 1 teaspoon Worcestershire sauce
● ½ cup extra-virgin olive oil or avocado oil
● ¼ cup grated Parmesan cheese
● Salt
Directions:
1. In a blender, add the garlic, egg yolks, lemon, mustard, anchovy paste, and Worcestershire sauce. Blend
for 30 seconds, or until the mixture becomes smooth.
2. With the blender running on medium speed, slowly drizzle the oil in until the dressing become thick and
creamy.
3. Stir in the Parmesan cheese and season generously with salt and pepper.
4. Transfer to a jar or storage container and chill for at least 30 minutes before serving.
5. Storage:Place the airtight jar or container in the refrigerator for up to a week.
Nutrition Info:Per serving:(2 tablespoons):Calories:152; Total Fat:17g; Protein:2g; Total Carbs:1g; Net
Carbs:1g; Fiber:<1g; Sodium:83mg
Dad’s Cheeseburger Quiche

Servings:6
Ingredients:
● 1 Italian pepper, chopped
● 1/2 pound ground beef
● 1/2 ground pork
● 1 medium leek, chopped
● 1 garlic clove, chopped
● 2 zucchinis, thinly sliced
● 2 tomatoes, thinly sliced
● 8 eggs
● 1/2 cup Colby cheese, grated
Directions:
1. Preheat a lightly greased nonstick skillet over medium-high heat. Now, brown the ground meat, leek,
garlic and Italian pepper for about 5 minutes, stirring periodically. Season with salt and pepper to taste.
2. Spoon the meat layer on the bottom of a lightly greased baking pan. Place the zucchini slices on top. Top
with tomato slices.
3. Beat the cream, eggs and cheese in a mixing dish. Spread this mixture on the top of the vegetables.
4. Bake in the preheated oven at 360 degrees F for about 45 minutes or until cooked through.
5. Storing
6. Slice the quiche into six pieces; divide between airtight containers or Ziploc bags; keep in your
7. For freezing, place the quiche in airtight containers or heavy-duty freezer bags. Freeze up to 3 months.
Once thawed in the refrigerator, heat in the microwave until warmed through. Enjoy!
Easy Mexican Quesadilla

Servings:4
Ingredients:
● 1 pound cauliflower florets
● 1/2 cup Muenster cheese, shredded
● 1/2 pound bacon, cut into strips
● 1 cup whipping cream
● 2 tablespoons white vinegar
Directions:
1. In a preheated sauté pan, cook the bacon for 2 to 3 minutes and reserve.
2. Melt the butter in the same pan. Sauté the cauliflower florets in the pan drippings until they are crisp-
tender.
3. Pour the whipping cream into the pan. Add in the garlic and vinegar and continue to cook for 3 minutes
longer, stirring frequently.
4. Add in the reserved bacon along with cheese; continue to cook for 2 to 3 minutes, or until the cheese has
melted.
5. Storing
6. Place your Quesadilla in airtight containers or Ziploc bags; keep in your refrigerator for up to a week.
7. To freeze, place your Quesadilla in storage bags. Freeze for up to 3 months.
Genoa Salami and Goat Cheese Waffles

Servings:2
Ingredients:
● Salt and black pepper, to your liking
● 1/2 teaspoon chili pepper flakes
● 4 eggs
● 1/2 cup goat cheese, crumbled
● 4 slices Genoa salami, chopped
Directions:
1. Strat by preheating your waffle iron and brush it with a nonstick cooking oil.
2. Mix all ingredients until everything is well combined.
3. Pour the batter into waffle iron and cook until golden and cooked through. Repeat until all the batter is
used.
4. Storing
5. Place the waffles in separate airtight containers; keep in the refrigerator for a week.
6. For freezing, divide the waffles among two airtight containers or heavy-duty freezer bags and freeze up
to 3 months. Defrost in your microwave for a couple of minutes. Enjoy!
Ham And Cheese Breakfast Muffins

Servings:5
Ingredients:
● Nonstick cooking spray
● 15 large eggs
● Salt
● ½ teaspoon onion powder
● ½ teaspoon garlic powder
● 1½ cups chopped broccoli
● 1 cup cubed ham
● 1 cup shredded Cheddar cheese
● ½ cup diced tomatoes
Directions:
1. Preheat the oven to 400ºF. Spray 15 cups of 2 muffin tins with cooking spray or line with silicone liners.
2. In a large mixing bowl, crack the eggs and season them with salt, pepper, onion powder, and garlic
powder. Using a whisk, mix well.
3. Add the broccoli, ham, cheese, tomatoes, and mustard to the bowl and mix well.
4. Divide the egg mixture evenly into the prepared muffin cups, filling each about two-thirds full.
5. Bake for 15 minutes, until set. Let cool.
6. Into each of 5 storage containers, place 3 muffins.
7. Storage:Place the airtight containers in the refrigerator for up to 5 days or freeze for 3 months. To thaw,
refrigerate overnight. Serve cold or reheat in the microwave for 1 to 2 minutes.
Sodium:956mg
Iced Bulletproof Coffee

Servings:4
Ingredients:
● 4 cups coffee, chilled
● 4 teaspoons MCT oil
● 1/4 cup almond milk
● 1 teaspoon vanilla liquid stevia
● 1/4 teaspoon ground cinnamon
● 4 tablespoons coconut whipped cream
Directions:
1. Blend the coffee with the remaining ingredients, except for the heavy cream.
2. Spoon your coffee along with ice cubes into four chilled glasses.
3. Storing
4. Spoon your coffee into four airtight containers and keep in your refrigerator for up to 2 days.
5. Spoon your coffee into airtight containers and store in your freezer for a few weeks.
6. Serve topped with coconut whipped cream. Enjoy!
Jalapeño Poppers Soup

Servings:5
Ingredients:
● 4 medium jalapeño peppers, seeded and chopped
● ¼ cup unsalted butter
● 1 teaspoon dried thyme, crushed
● ½ teaspoon ground cumin
● 3 cups homemade chicken broth
● 8-ounce cheddar cheese, shredded
● ¾ cup heavy cream
Directions:
1. Heat a non-stick skillet over medium heat and cook bacon for about 8-10 minutes or until crisp.
2. Transfer the bacon onto a paper towel lined plate, reserving the grease in the skillet.
3. In the same skillet, add jalapeño peppers and sauté for about 1-2 minutes.
4. Transfer the jalapeño peppers into the plate with bacon
5. Transfer the remaining bacon grease in a large soup pan.
6. Add butter and heat over medium heat.
7. Add spices and sauté for about 1 minute.
8. Add broth and bring to a boil.
9. Reduce the heat to low and simmer for about 15 minutes.
10. Remove from heat and with an immersion blender, blend until smoot.
11. Return the pan over medium-low heat.
12. Stir in ¾ of the cooked bacon, cooked jalapeño, cheese, cream and black pepper and simmer for about 5
minutes.
13. Serve hot with the topping of remaining bacon.
14. Meal Prep Tip:Transfer the soup into a large bowl and keep aside to cool. Divide the mixture into
5containers evenly. Cover the containers and refrigerate for 1-2 days. Reheat in the microwave before
serving.

Keto Belgian Waffles

Servings:6
Ingredients:
● 3 smoked Belgian sausages, crumbled
● 1 cup Limburger cheese, shredded
● 1/2 teaspoon ground cloves
● 6 eggs
● 6 tablespoons milk
Directions:
1. Whisk the eggs with the milk and spices until pale and frothy.
2. Add in the crumbled Belgian sausage and Limburger cheese. Mix until everything is well combined.
3. Brush a waffle iron with a nonstick cooking spray.
4. Pour the batter into waffle iron and cook until golden and cooked through. Repeat until all the batter is
used.
5. Storing
Lovely Steak Dinner

Servings:6
Ingredients:
● 1 (2-pound) grass-fed flat iron steak
● 1 large yellow onion, sliced thinly
● ½ cup Italian dressing
● 2 Portobello mushrooms, sliced
● 3 large red bell peppers, seeded and sliced thinly
● 1/3 cup homemade chicken broth
● ½ cup blue cheese, crumbled
Directions:
1. Preheat the grill to medium-high heat. Grease the grill grate.

2. Sprinkle the beef steak with salt and black pepper generously.
3. Grill the steak for about 5 minutes per side.
4. Transfer the steak onto a cutting board. Keep aside for about 10 minutes before slicing.
5. With a sharp knife, cut the beef steak diagonally across grain in desired size slices.
6. Meanwhile, in a skillet, heat oil on medium-high heat and sauté onion for about 4 minutes.
7. Add Italian dressing and bring to a boil.
8. Reduce the heat to medium.
9. Add mushrooms and bell pepper and cook for about 5 minutes, stirring occasionally.
10. With a slotted spoon, transfer the vegetables into a bowl.
11. Add the broth in skillet and immediately increase the heat to medium-high.
12. Cook for about 5 minutes or until desired thickness of sauce, stirring frequently.
13. Divide vegetable mixture onto serving plates and top with steak slices.
14. Sprinkle with cheese and serve.
15. Meal Prep Tip:Transfer the steak and vegetables into a large bowl and keep aside to cool completely.
Divide the mixture into 6 containers evenly. Cover the containers and refrigerate for up to 3-4 days.
Reheat in the microwave before serving.

Mason Jar Breakfast Pudding

Servings:5
Ingredients:
● 2 (13.6-ounce) cans unsweetened coconut milk or coconut cream
● ¼ cup unsweetened shredded coconut
● ¼ cup hemp hearts
● 3 tablespoons chia seeds
● 3 tablespoons flaxseed
● 3 teaspoons stevia
● Pinch salt
● Pinch ground cinnamon
● 2 teaspoons vanilla extract
● ¼ cup sliced almonds
Directions:
1. In a medium saucepan, mix the coconut milk, coconut, hemp hearts, chia seeds, flaxseed, stevia, salt,
and cinnamon. Bring to a boil. Reduce the heat and let simmer on low, whisking continuously, until
thickened, about 8 to 10 minutes.
2. Remove from the heat and add the vanilla.
3. Divide the mixture evenly between 5 mason jars. Top each jar with sliced almonds.
4. Storage:Place the airtight jars in the refrigerator for up to 6 days.
Sodium:52mg
Nana’s Pickled Eggs

Servings:5
Ingredients:
● 2 clove garlic, sliced
● 1 cup white vinegar
● 10 eggs
● 1 tablespoon yellow curry powder
● 1/2 cup onions, sliced
● 1 teaspoon fennel seeds
● 1 teaspoon mustard seeds
● 1 tablespoon sea salt
● 1 ¼ cups water
Directions:
1. Place the eggs in a saucepan and cover them with water by 1 inch. Cover and bring the water to a boil
over high heat. Boil for 6 to 7 minutes over medium-high heat.
2. Peel the eggs and add them to a large-sized jar.
3. Cook the other ingredients in a saucepan pan over moderately-high heat; bring to a boil.
4. Immediately turn the heat to medium-low and continue to simmer for 5 to 6 minutes. Pour the mixture
into the prepared jar.
5. Storing
6. Keep the pickled eggs in your refrigerator for 2 to 3 weeks. Bon appétit!
Old Bay Crabmeat Frittata

Servings:3
Ingredients:
● 4 ounces crabmeat, flaked
● 1 tablespoon butter, melted
● 1 teaspoon Old Bay seasoning mix
● 6 eggs, slightly beaten
Directions:
1. Begin by preheating your oven to 360 degrees F.

2. Heat the oil in an oven-proof skillet over moderately-high heat.
3. Sauté the onions until they are tender and translucent; add the crabmeat and garlic and continue to cook
for 2 minutes or until fragrant.
4. Mix the eggs and sour cream until well combined; pour the egg mixture into the skillet.
5. Bake for 18 to 20 minutes or until the eggs are puffed and opaque.
6. Storing
7. Cut the frittata into three wedges. Place each of them in an airtight container; place in the refrigerator for
up 3 to 4 days.
8. To freeze, place in separate Ziploc bags and freeze up to 3 months. To defrost, place in your microwave
for a few minutes.
Pancetta-Wrapped Meatballs
Servings:6
Ingredients:
● 1/2 pound ground beef
● 1/2 pound ground pork
● 1/2 cup pork rinds, crushed
● 1/2 pound pancetta slices
● 1 egg, whisked
● 1 ½ tablespoons olive oil
● 1/4 cup fresh scallions, finely chopped
● For the Parsley Sauce:
● 1 cup fresh parsley
● 1 tablespoon pumpkin seeds, chopped
● 1/2 tablespoon olive oil
● 1 tablespoon pine nuts, toasted and chopped
Directions:
1. In a mixing bowl, thoroughly combine the ground meat, egg, olive oil, pork rinds, scallions, garlic, salt,
pepper, and paprika. Roll the mixture into small meatballs.
2. Wrap each ball with a slice of pancetta and secure with a toothpick.
3. Place the meatballs on a baking pan; bake in the preheated oven at 385 degrees F for about 30 minutes.
4. Meanwhile, make the sauce by mixing all ingredients in your food processor.
5. Storing
6. Place your meatballs in airtight containers or Ziploc bags; keep in your refrigerator for up to 3 to 4 days.
7. Place the sauce in an airtight container and keep in your refrigerator for up 3 to 4 days.
8. Freeze the meatballs in airtight containers or heavy-duty freezer bags. Freeze up to 3 to 4 months. To
defrost, slowly reheat in a saucepan. Bon appétit!
Refreshing Gorgonzola and Cucumber Bites

Servings:2
Ingredients:
● 1 cucumber, grated
● 2 tablespoons almonds, chopped
● 1 oz Gorgonzola cheese
● 1 oz soft cheese, room temperature
● 1 tablespoon fresh cilantro, chopped
Directions:
1. Throw the cucumbers into a colander and sprinkle with sea salt. Let it stand for about 30 minutes and
then, press your cucumber to drain away the excess liquid.
2. Add in the cheese and cilantro; stir to combine well. Place the chopped almonds in a shallow dish.
3. Form the mixture into 4 balls and roll them over the chopped almonds.
4. Storing
5. Divide the keto balls between airtight containers or Ziploc bags; keep in your refrigerator for up to 3 to 4
days.
6. For freezing, place the keto balls in airtight containers. Freeze up to 1 month. Defrost in the refrigerator.
Salmon Steaks with Cauliflower

Servings:4
Ingredients:
● 4 salmon steaks
● Salt and red pepper flakes, to season
● 1 cup Cheddar cheese, shredded
● 1 pound cauliflower florets
● 1 teaspoon Creole seasoning mix
Directions:
1. Preheat your oven to 395 degrees F. Brush the sides and bottom of a baking dish with 1 tablespoon of
butter.
2. Parboil the cauliflower in a pot of a lightly-salted water until crisp-tender.
3. Transfer the cauliflower florets to the buttered baking dish. Season with salt and red pepper and bake for
15 to 17 minutes.
4. Meanwhile, heat the remaining tablespoon of butter over a moderately-high heat. Cook the salmon until
golden and crisp on all sides. Season with Creole seasoning mix.
5. Storing
6. Divide the salmon and cauliflower into four airtight containers; it will last for 3 to 4 days in the
refrigerator.
Defrost in the microwave or refrigerator.
8. Place the shredded cheese on top and place under the preheated broiler for 5 to 6 minutes. Bon appétit!
Taco Salad
Servings:3
Ingredients:
● 1 pound ground beef
● ¼ cup taco seasoning
● ½ cup beef broth
● ¾ cup low-carb salsa
● ¾ cup sour cream
● 1 cup grape tomatoes
● 1 (16-ounce) can sliced black olives
● ¾ cup shredded Cheddar cheese
● 1 cabbage head, shredded
● 2 limes, cut into wedges
Directions:
1. In a large skillet over medium heat, cook the beef until browned, 7 to 10 minutes. Add the taco
seasoning and broth, and let simmer until thickened, about 3 to 5 minutes. Before assembling the salad,
let the ground beef cool completely.
2. Into 3 mason jars, divide the salsa first, then the sour cream, tomatoes, olives, cheese, ground beef,
cabbage, and lime wedges. To serve, squeeze the lime wedges to release their juice, then remove them
and shake the salad until combined.
3. Storage:Place the airtight jars in the refrigerator for up to 4 days.
Sodium:2,617mg
Ultimate Beef Burgers

Servings:8
Ingredients:
● 1 pound grass-fed 80% ground beef
● 1 pound grass-fed ground brisket
● 1 tablespoon garlic, minced
● ¼ cup butter, cut into 8 slices
Directions:
1. In a bowl, add ground meat, mayonnaise, garlic, salt and black pepper and mix until well combined.
2. Make 8 equal sized patties from the mixture.
3. Place 1 butter slice inside each patty and cover with the meat.
4. In a large cast iron pan, heat oil over medium-low heat and cook burgers for about 10 minutes per side
or until desired doneness, pressing with the spatula frequently.
5. Serve hot.
6. Meal Prep Tip:Remove the patties from heat and keep aside to cool completely. Store in an airtight
container, by placing parchment papers between the burgers to avoid the sticking. These burgers can be
stored in refrigerator for about 1 day. Before serving, reheat in microwave.

Sodium:142mg; Fiber:0g
Vegetable and Cheese Fritters

Servings:6
Ingredients:
● 1 garlic clove, crushed
● 1 cup Colby cheese, grated
● 1 egg yolk
● 1 large parsnip, shredded
● 1 large celery stalk, shredded
● 2 cups zucchini, shredded
● 2 tablespoons cilantro, chopped
● 1 cup shallots, chopped
Directions:
1. Place the shredded vegetables in a colander to drain away the excess liquid. Mix in the other ingredients
until everything is well combined.
2. Divide the mixture into 12 patties. Place them in a parchment-lined baking pan.
3. Bake in the preheated oven at 365 degrees F for about 10 minutes.
4. Storing
5. Divide your fritters between airtight containers or heavy-duty freezer bags; keep in the refrigerator for a
week.
6. For freezing, divide the fritters among three heavy-duty freezer bags; freeze up to 3 months. Defrost in
your microwave for a few minutes. Bon appétit!
Waffles with Prosciutto and Cheese

Servings:2
Ingredients:
● 4 eggs
● 1/2 cup gorgonzola cheese, crumbled
● 4 slices prosciutto, chopped
● 2 tablespoons ghee, room temperature
● 1/2 teaspoon red pepper flakes
Directions:
1. Start by preheating your waffle iron to the desired temperature.

2. Thoroughly combine all ingredients in a mixing bowl. Spray your waffle iron with a nonstick cooking
spray.
3. Ladle the batter into the preheated waffle iron; cook your waffles until golden and crisp.
4. Storing

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Almond Cream Cheese Pancakes

Appealing Zucchini Boats

Air Fried Simple Steak

FISH AND SEAFOOD RECIPES

Ahi Tuna Steaks

Air-Fried Garlic-Lemon Chicken

BEEF, LAMB AND PORK RECIPES

VEGETABLES & VEGAN RECIPES

Zoodles With Butternut Squash And Sage

SALAD & SIDE DISHES RECIPES

SOUP AND STEW RECIPES

Creamy Keto Cucumber Salad

APPETIZERS AND SNACKS

Almond Flour Bread

Coconut and Peanut Bark

OTHER KETO RECIPES

Alfredo Cheese Dip

Different types of ketogenic diets

Ketogenic diets can help you lose weight

Ketogenic diets for diabetes and prediabetes

Other health benefits of keto

Keto tips and tricks

Tips for eating out on a ketogenic diet

Side effects and how to minimize them

Risks of the keto diet

Supplements for a ketogenic diet

Frequently asked questions

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Nutrition Facts:Per Serving:calories:481fat:41.0gtotal carbs:12.0gfiber:6.0gprotein:22.0g

Bacon And Broccoli Egg Muffins

Nutrition Facts:Per Serving:calories:296fat:21.6gtotal carbs:6.5gfiber:4.0gprotein:23.0g

Dairy-Free Coconut Chocolate Smoothie

Nutrition Info:Per Serving:Calories:259; Total Fat:14.1 g; Carbs:7.7 g; Dietary fiber:5 g; Sugars:2.2 g;

Easy Breakfast Tacos

1. Whisk the eggs in a bowl until smooth. Set aside.

Fall Morning Porridge

Gentle Cinnamon Muffin Swirls

1. Preheat your oven to 350 degrees F.

Nutrition Info : Per serving:Calories:225 ;Fat:19 g;Carbohydrates:3 g;Protein:12 g;Fiber:0 g;Net

Ham And Veggie Omelet In A Bag

Nutrition Facts:Per Serving:calories:625fat:46.6gtotal carbs:9.3gfiber:2.2gprotein:44.4g

Kale & Avocado Skillet

1. Preheat the large skillet over medium heat.

Nutrition Info:Per serving Calories:461;Fat:34g;Carbohydrates:6g;Protein:18g;Fiber:3g;Net Carbohydrates 3g

Lemon Allspice Muffins

Nutrition Facts:Per Serving:calories:260fat:24.2gtotal carbs:5.8gfiber:3.4gprotein:8.2g

1. Preheat the oven to 400 degrees F.

Nutrition Info:Calories per serving:174; Carbohydrates:4.3g; Protein:11.9g; Fat:13g; Sugar:0.9g;

Nut-Free Granola With Clusters

Nutrition Facts:Per Serving:calories:351fat:31.0gtotal carbs:9.9gfiber:6.4gprotein:14.5g

1. Start by preheating the oven to 350ºF (180ºC).

Nutrition Facts:Per Serving:calories:357fat:24.3gtotal carbs:8.3gfiber:1.7gprotein:27.9g

Quick Keto McMuffins

Nutrition Info:Calories:299 Carbs:8.8g Fats:24.3g Proteins:13g Sodium:376mg Sugar:0.4g

1. Preheat your oven to 350°F.

Nutrition Info:Per serving:Calories:146;Fat:11 g;Carbohydrates:7 g;Protein:5 g;Fiber:1 g;Net Carbohydrates:7 g

Vegetarian Three Cheese Quiche Stuffed Peppers

1. Preheat oven to 375 degrees