RECIPIES

BREAKFASTS
Breakfast Sausage

Keto Waffles

Breakfast Casserole

Monster Smoothie

Breakfast Stuffed Peppers

Quick Frittata

Pesto Bacon and Eggs

Chorizo Stuffed Kale Muffins

Breakfast Hash

Mexican Omelet

Almond and Cream Cheese Pancakes

Bacon and Egg Fat Bombs

Cauliflower Hash Browns

BREAKFAST SAUSAGE
Prep time 10 minutes | Cook time 10 minutes | Makes 8 patties

1 pound ground pork

1 teaspoon rubbed sage

1⁄2 teaspoon smoked paprika

1 teaspoon sea salt 3⁄4 teaspoon pepper

Instructions

Combine spices in a small bowl. Add to the ground pork and mix until combined.

Divide the pork mixture into 8 even portions and form into patties.

Cook the patties in a pan over medium-low heat until browned and cooked though.

1 large egg 1⁄2 cup almond flour 2 teaspoon stevia 1⁄2 teaspoon gluten-free

baking powder 1⁄4 teaspoon sea salt

2 tablespoon almond butter

2 tablespoon butter or coconut oil

1⁄4 cup heavy cream

1⁄2 teaspoon vanilla extract

Instructions
Preheat waffle iron to high. Grease lightly.

In a large bowl, combine dry ingredients: almond flour, stevia, baking powder, salt
and set aside.

In a small bowl, melt the butter and the almond butter together. Whisk together and
add the butter to the dry flour bowl.

Lastly, add the egg, heavy cream, and vanilla extract to the batter and mix well.
Pour the batter into the waffle iron and cook to your preference.

Tip: Opening the waffle iron too early can tear your waffle. If your waffle iron does not have an
indicator light, wait until the waffle has stopped steaming before you open it. Cook your waffles
a little longer if you prefer them crispy.

KETO WAFFLES
Prep time 10 minutes | Cook time 10 minutes | Makes 2 waffles

BREAKFAST CASSEROLE
Prep time 5 minutes | Cook time 40 minutes | 9 servings

1 pound breakfast sausage

6 cloves garlic 12 eggs 1⁄2 cup heavy cream 2 cups cheddar cheese 2 tablespoon
fresh

parsley

1⁄4 teaspoon salt and pepper

Instructions
Preheat oven to 375 ̊F.

In a pan, cook the sausage on a medium-high heat until brown. Stir through minced
garlic.

In a large bowl, whisk the eggs, heavy cream, half of the cheese, parsley, salt and
pepper.

Grease the bottom of a 9x9-inch baking dish. Arrange the crumbled sausage evenly
along the bottom of the pan.

Pour the egg mixture over the sausage and sprinkle the remaining cheese on top.

Bake for 30 minutes, until the eggs are cooked and cheese is melted and golden.
MONSTER SMOOTHIE
2⁄3 cup spinach 1⁄2 medium avocado

1 tablespoon MCT or coconut oil

1 teaspoon vanilla extract

1⁄2 teaspoon matcha powder

1⁄8 stevia or monk fruit sweetener

1⁄4 cup heavy whipping cream

1⁄4 cup water 5 ce cubes

Prep time 5 minutes | Makes 1 smoothie

Instructions

Add all the ingredients to a blender and blend until well combined.

Serve and enjoy.

BREAKFAST STUFFED PEPPERS

Prep time 5 minutes | Cook time 15 minutes | 4 servings

4 eggs 2 large bell pepper

1⁄2 cup shredded swiss cheese

4 tablespoon chives, fresh or dried

Salt and pepper

Instructions
Preheat the oven to 400 ̊F, line a baking sheet with foil or parchment paper and
grease lightly.

Cut bell peppers in half and remove the seeds.

Place the peppers cut side up onto the baking sheet. Bake for 15 to 20 minutes until
softened.

Place 1 tablespoon of cheese at the bottom

of each pepper. Crack an egg on top, then sprinkle lightly with salt and pepper.
Add another tablespoon of cheese around the edges, leaving some of the yolk
visible in the center.

Bake for 15 to 20 minutes, until the egg whites are set. Finish with a light sprinkle
of chives.

6 large eggs 1⁄2 medium white onion 2⁄3 cup crumbled feta 2⁄3 cup cherry
tomatoes 1 tablespoon ghee 2 tablespoon chives 1 tablespoon basil Salt and pepper

Instructions
Preheat the oven to 400 ̊F.

Slice the onion into thin strips and sauté in a pan over medium-high heat until
lightly browned.

Crack the eggs into a bowl and season with salt and pepper. Chop the chives and
basil and fold into the eggs.

When the onions are brown, pour the eggs and cook until you see the edges turn
opaque.

Top the frittata with the crumbled feta and halved cherry tomatoes. Place under the
broiler and cook for 5 to 7 minutes or until the top is cooked and golden.

QUICK FRITTATA
Prep time 10 minutes | Cook time 10-20 minutes | 2 servings
PESTO BACON AND EGGS
Prep time 5 minutes | Cook time 10 minutes| 1 serving

2 eggs 3 slices bacon

1 tablesppon extra virgin olive oil or ghee

1⁄3 medium avocado Salt and pepper to

taste 2 tablespoon pesto Pesto: 1⁄3 cup almonds 1 large bunch basil 5 tablespoon
extra

virgin olive oil

5 tablespoon lemon juice

1 garlic clove, minced

1⁄2 teaspoon coconut aminos

Salt to taste

Instructions

Combine pesto ingredients into a food processor and blitz until everything is well
incorporated, but the consistency is chunky.

Fry the bacon until crispy. Place on a paper towel to drain excess fat.

In another pan, melt 1 tablespoon of olive oil or ghee over medium-low heat and
coat the bottom of the pan.

Crack the eggs into the pan. Sprinkle with salt and pepper and cook until the white
has set and the yolk is runny.

Serve with sliced avocado, bacon and pesto to taste.

CHORIZO KALE MUFFINS

Prep time 10 minutes | Cook time 20-25 minutes | Makes 12 muffins
31⁄2 ounces chorizo

31⁄2 ounces chopped kale

6 eggs 1⁄2 cup cheddar cheese Salt and pepper

Instructions
Preheat the oven to 375 ̊F.

Dice the chorizo and cook in a hot dry

pan (there’s a lot of fat in chorizo, no oil is necessary). Cook for 1 to 2 minutes
until it's crisp.

Add kale and stir through. Remove from the heat and set aside.

Whisk with eggs and chorizo and kale.

Season with salt and pepper and mix until combined, then add the cheese.

Spoon the mixture evenly into a muffin tray.

Bake for about 20 to 25 minutes or until eggs are cooked.

Cool before serving.

BREAKFAST HASH
Prep time 10 minutes | Cook time 15 minutes | 1 serving

2 medium zucchini 2 slices bacon 1⁄2 small white onion 1 tablespoon ghee 1
tablespoon fresh

parsley 1 large egg Salt and pepper

Instructions

Cook diced and onion in a medium-high pan until cooked.

Dice the zucchini into medium pieces, add to
the pan and cook for 10 to 15 minutes. When done, remove from the heat and add
the chopped parsley.

Top the hash with ad fried egg and serve.

2 large eggs

1⁄4 cup chopped spinach

2 tablespoon heavy whipping cream

2 ounces chorizo

1⁄4 cup shredded cheddar cheese

1 tablespoon sour cream

1⁄8 cup diced avocado 1 slice crumbled bacon Salt and pepper

Instructions

Cook 2 ounces of chorizo in a pan over medium- high heat (chorizo is pretty fatty
so you most likely won't need oil).

In a bowl, whisk together the eggs, spinach, heavy cream and onions. In a separate
pan, pour the egg mixture into a non-stick pan over medium heat.

When the eggs are firm, flip the omelette and cover to set the eggs.

Sprinkle cheese on the other side and cover until cooked.

Add the chorizo mixture to the folded omelette.

Top your finished omelette with sour cream, avocado, bacon and any left over
chorizo.

MEXICAN OMELET
Prep time 15 minutes | Cook time 10-15 minutes | 2 servings
ALMOND AND CREAM CHEESE PANCAKES
Prep time 3 minutes | Cook time 2 minutes | Makes 8 pancakes

1⁄2 cup + 1 tablespoon almond flour

1⁄2 cup full-fat cream cheese

4 eggs 1⁄2 teaspoon cinnamon 1 teaspoon stevia A small amount of

butter for frying

Instructions

Blend all the ingredients, except the butter, in a blender and blitz until smooth.

Spoon palm sized circles of batter into a non- stick skillet on medium-low. Brown
both sides flipping when bubbles form on the top.

Top with any desired toppings and serve.

BACON AND EGG FAT BOMBS

Prep time 15 minutes | Cook time 10 minutes | Makes 6 fat bombs

2 large eggs

1⁄4 cup grass fed butter or ghee

1⁄4 cup shredded cheese

2 tablespoons mayonnaise

4 slices of bacon Salt and pepper

Instructions

Preheat the oven to 375 °F and line a baking tray with parchment paper. Lay the
bacon strips flat on the parchment paper making sure they don't overlap. Place the
tray in the oven and cook for about 10 to15 minutes until golden brown.
Fill a saucepan with water and bring to a boil. Add the eggs and boil for 10
minutes. Remove and place in a bowl with cold water. Once cooled peel and
remove the shells.

Cut the butter into small pieces and place in a large bowl. Cut the eggs into
quarters, add to the bowl, and mash with a fork.

Add the mayonnaise,shredded cheese, salt

and pepper to taste and mix well. Place in the refrigerator for 20 to 30 minutes or
until it's solid.

Crumble the bacon into small pieces and place in a shallow dish. Remove the egg
mixture from the fridge and mold it into 6 balls (you can use a spoon or an ice-
cream scooper). Roll each ball in the bacon crumbles and place on a plate.

Eat immediately or store in the fridge in an airtight container for up to 5 days.

CAULIFLOWER HASH BROWNS

Prep Time 15 minutes | Cook Time 45 minutes | Makes 6 hash browns

3 cups grated cauliflower

1 large egg

3⁄4 cup shredded cheddar cheese

1⁄4 tsp paprika

1⁄4 teaspoon garlic powder

Salt and pepper

Instructions

Preheat oven to 400 ̊F and line a baking sheet with parchment paper.

Grate entire head of cauliflower.

In a saute pan cook cauliflower until slightly soft. Remove from pan and place in
paper towels. Ring out excess water.

Place cauliflower in a bowl and add remaining ingredients. Mix until thoroughly
combined.

Form into six square shaped hash browns on place on baking sheet.

Bake for 15 to 20 minutes or until golden brown.

Let cool for 10 minutes to allow hash browns to firm up.

Serve warm and enjoy.

LUNCHES
Bacon Chicken Lettuce Wraps

Ranch Burger Salad

Caprese Grilled Chicken

Cucumber Salad

Egg Salad

Middle Eastern Chicken Salad

Slow Cooker Turkey Stuffed Meatballs

Enchilada Bowls
Chicken Club Avocados 79 Egg Roll Bowls
Philly Cheese Steak Bowl
BACON CHICKEN LETTUCE WRAPS
Prep time 10 minutes | 2 servings

8 strips of cooked bacon

2 cooked chicken breasts

2 roma tomatoes

16 leave romaine lettuce

1 teaspoon olive oil

8 slices provolone cheese

Salt and pepper

Instructions

Slice the tomatoes, precooked chicken and bacon.

Fill the lettuce leaves with sliced tomatoes and chicken.

Top with the bacon and season with salt and pepper. Fold, or wrap, and serve.

RANCH BURGER SALAD

Prep time 10 minutes | Cook time 6 minutes | 3 servings

12 ounces ground beef

11⁄2 teaspoon Cajun seasoning

Salt and pepper Dressing: 1 cup mayonnaise 1⁄2 cup sour cream 2 teaspoon dried parsley
1 teaspoon dried dill 1 teaspoon dried chives 1⁄2 teaspoon garlic

powder

1⁄2 teaspoon onion powder

1⁄4 cup unsweetened almond milk

To serve: 1 head romaine lettuce 6 cherry tomatoes 1⁄2 cup shredded cheese 1⁄2 cup red
onions

Instructions

Shape the ground beef into 3, 1⁄4-inch patties. Season them with salt, pepper and
the Cajun seasoning.

Cook the patties in a pan on medium-high heat and 2 to 3 minutes on each side or
until done.

Dressing:

Whisk all the ingredients together. Add the almond milk slowly until you reach the
desired consistency.

Serve the burger patties on a bed of lettuce with sliced onion, sliced tomatoes,
cheese and salad dressing to taste.

CAPRESE GRILLED CHICKEN

Prep time 5 minutes | Cook time 25 minutes | 6 servings

6 boneless, skinless chicken breasts

1⁄4 cup balsamic vinegar

1 tablespoon butter

6 slices full-fat mozzarella cheese

1 tomato 6 large basil leaves

Instructions
Grill chicken breasts until cooked.

In a pan, reduce balsamic vinegar until thickened, stirring constantly. It should

have reduced by half. Add the butter and whisk until the sauce has thickened. Set
aside to cool.

Serve chicken topped with mozzarella, and a sliced of tomato.

Drizzle with the balsamic reduction and serve warm.

2 English cucumbers 1 small onion 2⁄3 cup Greek yogurt 1 tablespoon lemon

juice 2 tablespoons dill Salt and pepper

Instructions

CUCUMBER SALAD
Prep time 10 minutes | 6 servings

Peel and dice the cucumbers and onion and combine them in a bowl with salt and
pepper.

In a cup, mix the Greek yogurt, minced garlic and lemon juice.

Coat the cucumbers and onion with the yogurt dressing.

Sprinkle the chopped dill over the cucumbers and stir until evenly mixed.

Serve with salt and pepper to taste.

EGG SALAD
Prep time 10 minutes | 4 servings

7 eggs 2 slices of bacon 1 stalk celery 1 tablespoon fresh

parsley 1⁄3 cup mayonnaise

1 tablespoon dijon mustard

1 tablespoon lemon juice

1 head romaine lettuce Salt and pepper

Instructions
Place the eggs in a medium saucepan, cover with 1-inch of water and bring to a
boil. Boil the eggs for 10 minutes or until hard boiled. Allow to completely cool
before peeling and dicing.

Cook bacon and crumble.

Cut the celery into small cubes and mix with chopped parsley. Mix with
mayonnaise, lemon juice and mustard, then stir through diced eggs, chopped
lettuce and crumbled bacon, leaving aside a small amount to sprinkle on top. Add
salt and pepper to taste.

Tip: Remove cooked eggs from heat and place in cold water to stop the cooking process. This
prevents the egg whites from becoming rubbery. Soaking the eggs in cold water will also make
them easier to peel.

Marinade: 1⁄2 teaspoon paprika 1⁄4 teaspoon cumin 1⁄2 teaspoon ground

coriander 1 teaspoon olive oil 1 clove garlic Zest of 1 lemon 1 tablespoon fresh lemon

juice

1 tablespoon plain full-fat yogurt

Salt and pepper to taste Salad: 1 chicken breast 1⁄2 cup baby kale 4-5 cherry tomatoes 2
tablespoon black olives 1 small red pepperl

1⁄3 avocado 1 small cucumber Dressing: 1 1⁄2 tablespoon olive oil 1 tablespoon fresh lemon

1 teaspoon coconut aminos

1⁄8 teaspoon apple cider vinegar

Salt and pepper

MIDDLE EASTERN CHICKEN SALAD

Prep time 20 minutes | Cook time 30 minutes | 1 serving

Instructions

Mix all the marinade ingredients together in a bowl and add the chicken breast.
Coat in the marinade and set in the fridge for a few hours.
Preheat the oven to 375 ̊F and place the refrigerated chicken on a parchment paper
lined baking sheet. Roast in the oven for 30 to 40 minutes until cooked and juices
run clear.

Prepare the salad by chopping the tomatoes, avocado, olives, cucumber, kale and
peppers and placing them in a small bowl. Keep them separate for now.

Prepare the dressing by mixing all the ingredients together in a small bowl.

When the chicken is cooked, remove from the oven and allow to rest for 3 minutes
until cooled. Chop into small cubes and add to the salad. Add dressing to taste.

juice

SLOW COOKER TURKEY STUFFED MEATBALLS

Prep time 20 minutes | Cook time 6 hours | 8 servings

2 eggs

1⁄2 cup grated Parmesan cheese

2 teaspoons Italian seasoning

Salt and pepper to taste

1⁄2 teaspoon garlic powder

21⁄2 pounds ground turkey

8 ounces fontina cheese

Marinara sauce:
1 can crushed tomatoes

2 cloves minced garlic 1 tablespoon olive oil 2 teaspoon dried basil 1 teaspoon
dried

parsley Salt and pepper

Instructions Meatballs:

In a large bowl, whisk the eggs, cheese and seasonings together.

Add the ground turkey and mix until everything is combined (use your hands for
this).

Roll the mixture into 24 individual meatballs and press 1 cube of the fontina into
the center of each.

Marinara sauce:

Mix the oil, tinned tomatoes, chopped herbs and minced garlic in a bowl. Season
with salt and pepper to taste.

Assemble for cooking:

Pour enough sauce to cover the bottom of your slow cooker and add the meatballs
on top. Cover the meatballs with the remaining sauce and cook on high for 3 hours.

Tip: For extra flavor, brown the meatballs in a pan before adding to slow cooker.

2-3 chicken breasts

3⁄4 cup red enchilada sauce

1⁄4 cup water

1⁄4 cup onion

14 ounces can green chilies

12 ounces of cauliflower rice

1 avocado 1 Roma tomato sour cream to serve

Instructions

Heat a pan over medium-high heat and cook the chicken until lightly brown.
Remove from the heat and allow to rest while simmering.

Add the enchilada sauce, chilies, onion and water. Reduce the heat to simmer and
cover for 8 to 10 minutes or until onions have softened.

Add the chicken to the sauce and continue to simmer for an additional 10 minutes
uncovered or until most of the liquid has reduced.

Serve on a bed of cauliflower rice, with sour cream, avocado and diced tomato.

ENCHILADA BOWLS
Prep time 20 minutes | Cook time 20-30 minutes | Makes 4-6

CHICKEN CLUB AVOCADOS

Prep time 10 minutes | Makes 4 halves

6 ounces precooked chicken, cubed or diced

4 slices crumbled bacon

2 large avocados Juice of 1 lime 1⁄4 cup of mayonnaise 1⁄3 cup diced tomatoes 3
tablespoon cilantro Salt and pepper

Instructions
Cut the avocados in half and remove the pits.

Scoop the meat from avocado, place in a bowl and mash until smooth.

Combine the mashed avocado with the mayo, salt, pepper and cilantro.

Add the diced chicken, bacon and lime juice. Combine until everything is well
incorporated.
Serve the mixture spooned into the avocado shells, garnished with remaining
bacon.

1 pound ground pork 1 head cabbage 1⁄2 medium onion 1 tablespoon sesame

oil

1⁄4 cup soy sauce or liquid aminos

1 clove minced garlic

1 teaspoon ground ginger

2 tablespoon chicken broth

2 stalks green onions Salt and pepper

Prep time 5 minutes | Cook time 15 min | Serves 4

Instructions

Brown the ground pork in large pan, or wok, over medium-high heat.

Mix the sesame, garlic and ground ginger together in a small bowl. Once the
onions are brown, add the sauce mixture, finely chopped cabbage and chicken
broth to the pan.

Continue cooking over medium heat until the broth has reduced.

Serve with sliced green onion and salt and pepper to taste.

EGG ROLL BOWLS

PHILLY CHEESE STEAK BOWL

Prep Time 10 minutes | Cook Time 15 minutes | Serves 3

10 ounces boneless chicken breasts

2 tablespoons Worcestershire sauce

1⁄2 teaspoon onion powder

1⁄2 teaspoon garlic powder

1 dash ground pepper

2 teaspoons avocado oil

1⁄2 cup diced onion fresh or frozen

1⁄2 cup diced bell pepper fresh or frozen

1⁄2 teaspoons minced garlic

3 slices provolone cheese

Instructions

Slice chicken breasts into thin pieces and place in a bowl. Add Worcestershire,
onion powder, garlic powder, and pepper. Stir to thoroughly coat chicken.

Add 1 teaspoon avocado oil In a large skillet. Over medium heat cook chicken
pieces until lightly browned. Turn pieces over and cook for an additional 2 to 3
minutes. Remove from skillet.

Add remaining avocado oil to warm skillet. Add onions, bell pepper and garlic and
cook until slightly tender.

Turn heat off and add chicken back to skillet. Stir with veggies until fully
incorporated. Place sliced cheese over mixture and cover 2 to 3 minutes to melt,
then serve.
DINNERS
Bacon Brussels Sprout
Gratin Ribs

Slow Cooker Mexican Soup

Garlic and Parmesan

Zoodles

One Pan Sausage and Veggies

Cheesy Steak Roll Up

Pizza Casserole

Pesto Chicken

Zucchini Enchiladas

Salisbury Steak with Mushroom Gravy

Lamb Barbacoa

Slow Cooker Shrimp Scampi

Bun-Less Burger

Cottage Pie

Pizza Stuffed Peppers

Salmon Florentine

Creamy Cauliflower Chowder

Thai Green Curry Salmon

BBQ Pork Pizza

"Fried Chicken" Tenders

Shrimp Scampi Over Zoodles

Taco Casserole

Slow Cooker Beef Short

BACON BRUSSELS SPROUT GRATIN

Prep time 15 minutes | Cook time 15 minutes | 6 servings

2 tablespoons unsalted butter, cut into pieces

8 ounces bacon

1 pound Brussels sprouts

Pinch of red pepper flakes

1⁄2 cup heavy cream

1⁄2 cup grated white cheddar cheese

1⁄2 cup Parmesan cheese

Salt and pepper

Instructions
Preheat oven to 400 ̊F and grease a baking dish.

Over a large pot of boiling water, steam the brussel sprouts until tender (about 8 to
10 minutes).

Cook bacon in a separate pan until crisp. Let it cool, then chop.

Transfer sprouts and half of the bacon to the prepared baking dish and toss with the
red pepper flakes, salt and pepper. Spread the sprouts out evenly along the baking
dish, cover with the cream, sprinkle with the grated cheese, remaining bacon and
Parmesan cheese. Finish by doting top with butter pieces.

Bake until the top bubbling and golden brown (about 15 minutes).

14 ounces boneless, skinless chicken breast

1 can fire roasted tomatoes

1 medium onion 1 tablespoon garlic 1 red bell pepper 1 teaspoon ground

cumin

1 teaspoon dried or fresh oregano

11⁄2 teaspoon chipotle powder

1 teaspoon paprika

1 teaspoon taco seasoning

11⁄2 cups chicken stock 1 cup cream 1⁄2 cup cream cheese 1 cup cheddar cheese
Salt to taste

SLOW COOKER MEXICAN SOUP

Prep time 10 minutes | Cook time 4 hours | 4 servings

Instructions

Heat oil in a pan over medium heat. Sauté finely chopped onion until the onion
starts to brown. Add minced garlic and stir until heated through.
Mix the chicken breast, fire roasted tomatoes, sautéed onion, garlic and spices to a
slow cooker.

Cover ingredients with chicken stock. Cover and set on high for 2 to 3 hours until
chicken is tender.

Add the chopped bell pepper, heavy cream, cream cheese and shredded cheese.
Cook for an additional 20 to 30 minutes.

Top it with fresh cilantro, sour cream, cabbage, or avocado and serve as optional
toppings.

GARLIC PARMESAN ZOODLES

Prep time 10 minutes | Cook time 10 minutes | 4 servings

3 cups zoodles 1 cup mushrooms 2 tablespoons olive oil 1 clove garlic 2

tablespoon Italian

seasoning 1 teaspoon chili flakes

1⁄2 cup Parmesan cheese

Instructions

Heat olive oil in a pan over medium-high heat. Sauté the mushrooms and cook
until sweated.

Mince the garlic and stir through the cooked mushrooms. Add the Italian seasoning
and chili flakes and mix well.

Take the pan off the heat. Add the zoodles and finely grated Parmesan.

Serve with a sprinkle of Parmesan.

Tip: You can prepare the zoodles yourself, or purchase preprepared zoodles. When cooking
mushrooms,
use a large pan to avoid crowding. This will help your mushrooms cook more quickly.

2 large carrots 1 small zucchini 2 Red bell peppers 1 head broccoli 16 ounces Italian

sausage

1⁄2 tablespoon fresh or dried basil

1⁄2 tablespoon fresh or dried oregano

1⁄2 tablespoon dried garlic powder

1⁄2 tablespoon dried onion powder

1⁄2 tablespoon fresh or dried thyme

1⁄8 teaspoon red pepper flakes

41⁄2 tablespoons olive oil To serve: 1⁄3 cup Parmesan cheese

1⁄2 tablespoon fresh or dried parsley

Instructions

Preheat the oven to 400 ̊F. Line a large sheet pan with parchment paper or foil and
set aside.

Prep the veggies:

Peel and thinly slice the carrots. Halve the zucchini and cut thick coins of the
zucchini. Coarsely chop the broccoli. Remove the stems and seeds from the
peppers and chop into medium-sized pieces. Chop the sausage into thick coins.

Pour the veggies and sausage onto a sheet pan.

Mix remaining ingredients except parsley and Parmesan and coat the veggies and
sausage generously with the oil mixture. Bake until the veggies are tender.

Sprinkle with finely grated Parmesan and fresh

parsley to serve.
ONE PAN SAUSAGE AND VEGGIES
Prep time 15 minutes | Cook time 30 minutes | 6 servings

CHEESY STEAK ROLL UPS

Prep time 15 minutes | Cook time 15 minutes | 6 servings

1-2 cup diced mushrooms

2 small red onions

2 handfuls of washed spinach

1 pound sirloin steak

8-10 sliced provolone cheese

2-3 teaspoons butter Salt and pepper

Instructions

Preheat oven to 400 ̊F. Flatten the steak by rolling or pounding until approximately
1⁄4-inch thick. Season both sides generously with salt and pepper.

Heat a large oven safe pan over medium-high heat. Cook in butter for 2 to 3
minutes or until sweatted.

Remove the pan from heat and add the spinach, mixing until wilted. Place the
provolone slices on top of the mixture.

Roll the steak into a tight cylinder, then push a skewer or toothpick through the
seam to the other side. Leave about 2-inches between each skewer.

Carefully cut in between each skewers. Add another teaspoon of butter teaspoon to
the same pan over medium-high heat. Once you hear sizzling, add the steak rolls
and cook each side for 3 minutes.

Place the pan into the oven and cook for 5 to 10 minutes, removing when cooked
to your liking.

Tip: When cooking mushrooms, use a large pan to avoid crowding. This will help your
mushrooms cook more quickly.
4 ounces softened cream cheese

4 large eggs 1⁄3 cup heavy cream 1⁄4 cup Parmesan 1⁄2 teaspoon minced

garlic

1⁄2 teaspoon dried oregano

1 cup Asiago cheese

2 cup full-fat mozzarella

1⁄2 cup low sugar pizza sauce

Pizza toppings

Instructions

Preheat oven to 350 ̊F and grease a 13x9-inch baking dish.

In a food processor, combine the cream cheese and eggs until smooth. Add the
cream, Parmesan, garlic and oregano. Blend until well combined.

Sprinkle the Asiago, and 1⁄2 cup of mozzarella on the bottom of the greased baking
dish. Pour the egg mixture over the cheese.

Bake for 30 minutes then remove from the oven.

Spread with the pizza sauce. Add pizza toppings as desired. Cover with the
remaining mozzarella and bake until golden and bubbling.

All to cool before serving.

Tip: Try cooked shredded chicken, cubed ham, or sliced mushrooms as pizza toppings.

PIZZA CASSEROLE
Prep time 10 minutes | Cook time 35 minutes | 8 servings

PESTO CHICKEN
Prep time 10 minutes | Cook time 30-45 minutes | 4 servings
4 boneless, skinless chicken breasts

Salt and pepper 1⁄2 cup basil pesto

2 ounces grated mozzarella

Instructions

Preheat oven to 375 ̊F. Grease a 9x12-inch baking dish.

Trim visible fat and tendons from chicken, then cut each chicken breast lengthwise
into 2 or 3 pieces.

Spread half the pesto over the bottom of the dish. Lay the chicken strips over the
pesto, then spread the remaining pesto over the chicken.

Cover with aluminum foil and bake the chicken for 25 to 30 minutes or until the
chicken is cooked through.

Remove the foil, sprinkle grated mozzarella cheese. Return the chicken to the oven
without the foil and broil until cheese is golden and bubbling.

ZUCCHINI ENCHILADAS
Prep time 20 minutes | Cook time 20 minutes | 4 servings

1 tablespoon olive oil 1 large onion 2 cloves garlic 2 teaspoons ground

cumin

2 teaspoons chili powder

3 cups cooked, shredded chicken

11⁄3 cup red enchilada sauce

4 large zucchini

1 cup shredded jack cheese

1 cup cheddar cheese Salt to taste

Instructions

Preheat oven to 350 ̊F. Heat oil on medium heat; add the onion and season with
salt. Cook until the onion is soft (about 5 minutes) then add garlic, cumin and chili
powder, chicken and 1 cup of the enchilada sauce, stirring until well combined.
The remaining sauce will be used to top off the enchiladas.

Peel thin slices of zucchini. Lay out three sheets of zucchini, slightly overlapping,
and place a spoonful of the chicken mixture on top. Roll up and transfer to the
baking dish.

Repeat with the remaining zucchini and chicken mixture.

Spoon the remaining enchilada sauce over the enchiladas and sprinkle with both
cheeses.

Bake for about 20 minutes or until the cheese golden and bubbling.

Serve with sour cream and cilantro.

SALISBURY STEAK WITH MUSHROOM GRAVY

Prep time 20 minutes | Cook time 40 minutes | Serves 6

Steak:

2 pounds ground beef

3⁄4 cup almond flour

1 tablespoon fresh parsley

1⁄4 cup beef broth

1 tablespoon Worcestershire sauce

1/2 garlic powder 1 tablespoon dried onion Salt and pepper For the sauce: 2 tablespoons butter 1
tablespoon bacon grease

(optional)

2 cups sliced mushrooms

1 cup sliced yellow onions

1⁄2 teaspoon Worcestershire sauce

1⁄2 cup beef broth 1⁄4 cup sour cream Salt and pepper to taste

Instructions
Preheat oven to 375 ̊F.

Combine all of the steak ingredients in a medium sized bowl and mix well.

From the beef mixture into 6 oval patties, about 1-inch thick, and place them on a
baking sheet. Bake for 18 to 20 minutes.

Melt the butter and bacon fat (if using) in a large pan.

Add the mushrooms and cook until golden brown (about 2 minutes per side). Add
the onions and cook for 5 minutes over medium heat.

Add the broth and Worcestershire sauce, stir and cook for 2 minutes, stirring to
scrape any bits off the bottom of the pan.

Add the sour cream, stir well, and remove from the heat. Let cool and serve.

LAMB BARBACOA
Prep time 20 minutes + overnight | Cook time 6 hours | 8-12 servings

51⁄2 pounds boneless leg of lamb

1⁄4 cup mustard powder 2 tablespoons salt 2 tablespoons paprika 1 tablespoons

cumin 1 tablespoons dried

oregano

1 teaspoon chipotle powder

1 cup water

Instructions

In a small mixing bowl, combine the salt, paprika, cumin, oregano and chipotle
powder and stir to evenly combine.
Generously coat the lamb with mustard powder and the spice mix.

Place the lamb in the slow cooker bowl, cover and place in the fridge to marinate
overnight.

To cook, pour a cup of water into a slow cooker.

Cook for 6 hours on high. Remove all but one cup of the cooking liquid from the
slow cooker and shred the lamb.

SLOW COOKER SHRIMP SCAMPI

Prep time 11 minutes | Cook time 1 hour 30 minutes | 4 servings

1⁄4 cup chicken broth

1⁄2 cup white cooking wine

2 tablespoons olive oil 2 tablespoons butter 1 tablespoons garlic 2 tablespoons

chopped parsley

1 tablespoons lemon juice

1 pound raw shrimp, peeled and deveined

1⁄2 teaspoon red pepper flakes

Parmesan cheese Salt and pepper

Instructions

Combine all ingredients except the Parmesan cheese to a crock pot. Cook for about
11⁄2 hours on high or until shrimp are fully cooked.

Serve topped with grated Parmesan.

SLOW COOKER BEEF SHORT RIBS
Prep time 15 minutes | Cook time 4-6 hours in a slow cooker | 12 servings

4 pounds boneless, or bone-in short ribs

Salt and pepper to taste

2 tablespoons olive oil 1 cup beef broth

11⁄2 cup chopped onions

3 cloves of garlic

2 tablespoons Worcestershire sauce

2 tablespoons tomato paste

11⁄4 cup red wine

Instructions

Heat the oil in a large pan over medium-high heat.

Sear half of the ribs at a time, making sure to season both sides.

Place the short ribs into the slow cooker and cover with beef broth.

Using the same pan you used to sear the ribs. Add the remaining ingredients and
bring to a boil. Cook until the onion is tender. Pour the mixture over the ribs in the
crock pot.

Cover and cook on high for 4 to 6 hours.

Once the meat shreds easily with a fork, let cool and serve.
BUN-LESS BURGER
Prep time 10 minutes | Cook time 5 minutes | 2 servings

21⁄4 pounds ground beef patties

Salt and pepper

12 teaspoon Dijon mustard

Suggested burger ingredients:

lettuce tomato red onion cheddar cheese

Instructions

Season the patties with salt and pepper. Cook them in a pan, or on a grill, over
medium-high heat for 1 to 2 minutes per side. Transfer them to a plate and allow
them to rest.

Using the patties as buns, assemble desire toppings on your "bun" as a regular
burger.

1 pounds ground beef 1⁄2 white onion Salt to taste 1 teaspoon rosemary 1 teaspoon
thyme 1⁄4 cup tomato puree 4 ounces bacon For the cauliflower

mash:

2 pounds fresh cauliflower

11⁄2 ounces grass-fed butter or coconut oil

Salt and pepper

Instructions
Preheat oven to 350 ̊F. In a pan, over medium- high heat, fry the onion in coconut
oil (or butter) until soft and transparent.

Add the ground beef and cook until lightly brown. In a separate pan, fry the bacon
until crispy.

Add the spices and tomato puree and mix well. Cook for 10 minutes over medium
heat.
Transfer the mixture to an ovenproof baking dish. Cauliflower mash:

Chop the cauliflower and remove the core.

Steam the cauliflower until soft and you can spear it easily with a fork. Once the
cauliflower is done, add it to a food processor along with the butter and salt. Blend
until the texture is that of mashed potatoes. Add salt to taste.

Top the cottage pie mixture with the cauliflower mash and crumbled bacon. Bake
between 30-45 minutes or until the juices start to expand around the side of the
mash.

COTTAGE PIE
Prep time 10 minutes | Cook time 60 minutes | 4 servings

PIZZA STUFFED PEPPERS

Prep time 10 minutes | Cook time 25 minutes | 4-8 servings

4 bell peppers

1 pound Italian sausage

1⁄2 large onion

2 cloves garlic

8 ounces mushrooms

14 ounces jar low sugar pizza sauce

1⁄2 teaspoon Italian seasoning

Salt and pepper

2 oz can sliced black olives, drained

31⁄2 ounces pepperoni

1 cup shredded mozzarella

Instructions

Preheat oven to 325 ̊F. Halve the peppers and remove the seeds. Place the halves
cut side up in a baking dish and bake for, 20 minutes.

Brown the Italian sausage in a large pan over

a medium-high heat. Set aside a small amount of sausage to top your baked
peppers later. Add the diced onion, minced garlic and sliced mushrooms into the
pan. Sauté until the onions are tender and the mushrooms are brown.

Reduce the heat to medium-low and stir in the pizza sauce, Italian seasoning, salt
and pepper. Bring to a simmer.

Add the olives, season with pepper and mix well.

Spoon the sausage mixture into each cooked pepper half and top each with cheese
and the cooked sausage you put aside earlier. Broil the peppers until cheese is
bubbly and brown.

SALMON FLORENTINE
Prep time 5 minutes | Cook time 20 minutes | 2 servings

1 teaspoon ghee 10 ounces spinach

1 tablespoon apple cider vinegar

1⁄2 teaspoon red chili flakes

Salt and pepper 1 clove garlic

15 ounces salmon fillets

Instructions
Preheat oven to 350 ̊F. Melt the ghee in a large pan over medium-high heat. Add
the spinach, apple cider vinegar, chili flakes, minced garlic, salt and pepper,
stirring continuously.

Place the salmon fillets in a baking dish and season with remaining salt and pepper.
Generously coat each fillet with the spinach mixture.

Bake for 15 minutes of until the salmon is cooked through.

CREAMY CAULIFLOWER CHOWDER

Prep time 10 minutes | Cook time 30 minutes | 4-5 servings

1 tablespoon butter 1 large onion 5 cloves garlic 1 carrot 1 head of cauliflower 1

cup vegetable broth 1⁄2 teaspoon dried

oregano 1⁄4 cup cream cheese Salt and pepper

Crumbled bacon to garnish

Instructions

In a large soup pot, cook the diced onions in butter until soft.

Add the diced carrots, roughly cut cauliflower, vegetable broth, oregano, minced
garlic and salt and pepper and bring to a boil.

Reduce to a simmer and cover for 15 minutes until the cauliflower is tender.

Blend until creamy.

Add the blended mixture back to the pot. Add a cup of water and cream cheese,
stirring well. Simmer for a further 5 to 10 minutes.

Serve with a dash of oil and sprinkle of crispy crumbled bacon.

Tip: Immersion blender are great of making soups and chowders. If you're using a blender, place
a towel over the lid and pulse the hot mixture in stages so it doesn't overflow and burn you.

6-8 ounces salmon fillets

1 zucchini

2 serrano peppers2 cloves garlic, thinly sliced

8 baby bella mushrooms

1 red bell pepper 2 heads baby bok choy 2 tablespoons ginger 4 tablespoons olive
oil 2 cans coconut milk 4 tablespoons green

curry paste

2 tablespoons fish sauce

Juice of 1 lime 1⁄2 cup fresh basil

1 stalk of green onion, sliced

Salt and pepper

Instructions

Preheat oven to 450 ̊F. Place the salmon skin side down on a greased baking sheet.
Drizzle the salmon with 2 tablespoons of olive oil and season with salt and pepper.
Bake for 12 to 15 minutes.

Slice the zucchini lengthwise, thinly slice the peppers, mushrooms, peppers and
bok choy.

Heat oil in a large pan over medium-high heat and add the garlic, chilies, ginger,
red pepper, zucchini, mushrooms, bok choy and half the green onion. Sauté for
about 4 minutes, or until the veggies are tender.

Add the curry paste and sauté for an additional 1 to 2 minutes.

Reduce the heat to low. Add the coconut milk, fish sauce, lime juice and the rest of
the green onion. Cook everything at a light simmer, stirring occasionally until the
salmon is done in the oven.

Serve the cooked salmon over the green curry, garnishing with chopped basil.

THAI GREEN CURRY SALMON

Prep time 20 minutes | Cook time 15 minutes | Serves 4

BBQ PORK PIZZA

Prep time 1 hour | Cook time 6-8 minutes | Makes 1 pizza

Dough: 2 ounces cream cheese

3⁄4 cup shredded mozzarella

1 egg 1⁄4 teaspoon garlic powder 1⁄3 cup almond flour Sauce: 1 cup apple cider vinegar 1⁄4 cup
low sugar ketchup 1⁄2 teaspoon onion powder 1 teaspoon paprika 1⁄4 teaspoon cumin Pinch of
salt 2-3 drops liquid stevia Toppings: 6 ounces pulled pork 1⁄4 small onion 1⁄2 small green bell
pepper 4 strips bacon 1 tablespoon butter 1⁄4 cup shredded full-fat

mozzarella

1⁄4 cup shredded cheddar cheese

Salt and pepper 102 The 14 Day Diet

Instructions
Preheat oven to 425 ̊F. Dough:

Combining cream cheese and shredded mozzarella. Heat in the microwave in 20 second
intervals until the mixture is melted. Add the remaining dough ingredients to the melted
mixture and mix well.

Roll dough into 3⁄8-inch thick pizza base and place on a greased pizza pan or on a
parchment paper lined baking tray. Bake for 12-14 minutes until the crust is golden
brown.

Sauce:

In a saucepan, place the apple cider vinegar, ketchup, garlic powder, onion powder,
paprika, cumin and salt. Simmer for about 20 to 25 minutes until the sauce has reduced
and thickened. Add stevia to taste.

Ingredients:

Sauté the onions, pepper and bacon in butter in a pan over low-medium heat. Season with
salt and pepper.
Add the pork and 1⁄4 cup of the bbq sauce you made. Mix well and allow the pork to
cook through. Spread pizza sauce on the pizza base. Add the pulled pork mixture, and top
with cheese.

Combine the mozzarella and cheddar and top the pizza crust cheese.

Bake on 425 ̊F for 6 to 8 minutes, or until the cheese is golden brown and bubbling.

“FRIED CHICKEN” TENDERS

Prep time 10 minutes plus + marinate | Cook time 15 minutes | 4 servings

1 pound boneless, skinless chicken breasts

1 cup almond flour 1⁄4 cup sour cream 1 large egg 1 tablespoon lemon

juice 2 cloves garlic

1⁄2 teaspoon chili powder

olive or coconut oil for frying

Salt and pepper

Instructions
Slice chicken breasts lengthwise into strips.

Mince the garlic, add the egg, lemon juice, sour cream and seasoning. Pour the
mixture over the chicken and incorporate the marinade into the chicken.

Cover and refrigerate for about an hour.

Coat the marinated chicken with almond flour.

Shallow fry the chicken in a large pot for 10 to 15 minutes or until the chicken is
brown and the juices run clear. Serve with your favorite sauce.

Tip: To mix the almond flour easily, place the almond flour in a resealable plastic bag, or air-
tight container, with the chicken and shake until all of the chicken pieces are covered.

SHRIMP SCAMPI OVER ZOODLES

Prep Time 15 minutes | Cook Time 5-10 minutes | Serves: 4
11⁄4 pound wild caught shrimp peeled and de- veined

4 tablespoons grass fed butter

3 cloves garlic roughly chopped

1⁄4 cup chardonnay 1⁄4 cup lemon juice

1⁄4 teaspoon red pepper flakes

1⁄4 cup chopped parsley

1⁄2 cup shredded Parmesan cheese

Salt and pepper

Instructions

In a sauté or frying pan, melt butter over medium heat. Add garlic and saute until
soft

Add lemon juice, wine, and red chili flakes. Bring to a light boil, then add in
shrimp. Simmer until shrimp begin to turn pink and reduce heat to low.

Taste the sauce, then mix in salt and pepper to your liking. Add the zoodles and
parsley to the pan and toss to distribute the shrimp and coat the noodles in sauce.
Remove from heat, top with parmesan cheese and serve.

1 pound ground beef

1 packet taco seasoning (no sugar added)

1⁄4 cup fresh salsa

11⁄4 cup cheddar cheese

4 large eggs 2⁄3 cup heavy cream 1⁄2 tsp salt Optional toppings: olives green onion
sliced tomatoes sour cream lettuce

Instructions
Preheat oven to 350 ̊F.
In a sauté pan, brown the ground beef and drain excess grease.

Add taco seasoning and mix until well incorporated.

In a medium bowl, mix together the eggs, heavy cream, salsa, salt, and 1 cup of the
cheese.

Add the taco meat into the egg mixture and stir to combine.

Pour into to a prepared 9×9-inch casserole dish, sprinkle with remaining cheese.

Bake for 30 to 40 minutes or until the casserole is set.

Remove from oven and let cool for a few minutes before cutting.

Top with your favorite toppings such as cilantro, sour cream, lettuce, or guacamole
and serve.

TACO CASSEROLE
Prep time 15 minutes | Cook time 30-40 minutes | Serves 6-8

SNACKS
"Granola" bars

Low Carb Crackers

Cheese Chips
 Cinnamon Chocolate Chia Pudding

Turkey, Bacon Ranch Pinwheels

Cinnamon Granola

Deviled Eggs

Zucchini Parmesan Chips

“GRANOLA” BARS
Prep time 20 minutes | Cook time 20 minutes | Serves 16

1⁄2 cup almonds

1⁄4 cup walnuts

1⁄4 cup cashews

1⁄4 cup shredded coconut flakes

1 tablespoon flaxseed 1 teaspoon vanilla

2 teaspoon stevia+1⁄2 tsp extra

1⁄2 teaspoon cinnamon

1 tablespoon coconut butter

4 teaspoon ghee 1 large egg white

2 teaspoons cocoa powder

1⁄2 teaspoon vanilla

Instructions

Spread nuts on a baking sheet and toast in a 300 ̊F oven for 10 minutes, or until
slightly brown.
Melt 2 tablespoons coconut butter, 2 teaspoons ghee, cocoa powder, 1⁄2 teaspoon
vanilla and 1⁄2 teaspoon of stevia together in a saucepan over low heat.

Mix thoroughly and pour onto an 8x8-inch, greased, baking dish and spread it just
to cover the bottom.

Heat oven to 325 ̊F.

Chop the now cooled nuts. Add the ground flaxseed, chia seeds, shredded coconut
and cinnamon.

In a new saucepan, melt the remaining ghee (2 teaspoons) and coconut butter (2
tablespoons). Add the rest of the stevia (2 teaspoons) and 1 teaspoon of vanilla to
the saucepan. Add the nut mixture.

Add egg whites and stir the mixture until everything is well combined. Spoon the
nut mixture into the baking dish on top of the chocolate layer.

Bake the mixture for 10 minutes at 325 ̊F.

Cut the cooled sheet into 16 bars. Refrigerate to set.

LOW CARB CRACKERS

Prep time 5 minutes | Cook time 10-15 minutes | Makes 12

1⁄2 cup almond flour 1⁄2 cup ground flax seed

1 tablespoon+1 teaspoon sesame seeds

1⁄8 teaspoon salt 1 large egg, beaten 3⁄4 teaspoon oregano 1/8 teaspoon dried

thyme

Avocado oil cooking spray

Salt and pepper

Instructions
Preheat oven to 325 ̊F.
In a bowl, add all the dry ingredients excluding the salt and pepper. Whisk until
everything is well-combined.

Add your egg. Use your hands to knead the mixture and mix all the ingredients are
well incorporated.

Spray two pieces or parchment paper with cooking spray. Lay one pieces spray
side up. You are going to use the other piece to press your mixture flat.

Remove the top parchment sheet.

Using a knife, cut your mixture whatever desired cracker size.

Sprinkle the salt and pepper and bake for 15 to 20 minutes or until the crackers are
crispy.

Remove the crackers from the oven and allow them to cool before eating.

TIP: Use a rolling pin to flatten your mixture. Make sure you press the mix pretty thin, like a
cracker.

CHEESE CHIPS
Prep time 1 minute | Cook time 3-5 minutes | Makes 14 chips

14 cheddar cheese slices

Instructions

Place quartered cheese slices on baking sheet lined with parchment lined, leaving a
1-inch gap between slices.

Broil 3 to 5 minutes, or until are crispy like chips.

Remove from the oven, and blow with a paper towel to remove the excess oil. Wait
until they are cooled before removing from baking sheet.

Serve with guacamole or salsa.

CINNAMON CHOCOLATE CHIA PUDDING

Prep time 5 minutes plus 4 hours to set | Makes 2 puddings
2 teaspoon unsweetened cocoa powder

1⁄2 teaspoon ground cinnamon

2 tablespoon chia seeds

1⁄3 cup coconut milk 1⁄8 teaspoon vanilla

extract Stevia to taste

Instructions
Mix all ingredients.

Pour the chia mixture into 2 small jars or glasses.

Place in the fridge for 4 hours or until set.

TURKEY, BACON RANCH PINWHEELS

Prep time 5 minutes | Cook for 2 hours | 6-8 Pinwheels

6 ounces cream cheese

12 slices deli turkey

1⁄4 teaspoon garlic powder

1⁄4 teaspoon dill 1⁄4 teaspoon onion 1 slice crumbled bacon

2 tablespoons shredded cheddar cheese

1 thinly sliced cucumber

Instructions

Finely dice onion and mix with garlic powder and dill.

Put the cream cheese between 2 pieces of plastic wrap. Roll 1⁄4-inch thick. Peel off
the top piece of plastic wrap. Lay the slices of turkey on top of the cream cheese.

Cover with plastic wrap and flip over. Peel off the top piece of plastic. Sprinkle the
onion mixture on top of the cream cheese. Sprinkle with the bacon and cheese.
Roll the pinwheels so that the turkey is on the outside. Refrigerate for 2 hours or
longer. Thinly slice and serve with cucumber.

CINNAMON GRANOLA
Prep time 5 minutes | Cook time 30-40 minutes | Makes 1 cup of granola

5 tablespoon ground flax meal

5 tablespoon unsweetened coconut flakes

1 tablespoon chia seeds

1⁄4 cup chopped pecans 1⁄4 cup whole almonds

4 tablespoons sugar free maple syrup

11⁄2 teaspoons ground cinnamon

Instructions

Preheat oven to 350 ̊F, and line a baking sheet with parchment paper.

In a large bowl, combine all ingredients and mix thoroughly.

Spread out mixture onto the baking sheet to make one layer.

Bake for 20 to 22 minutes.

Allow to cool completely so that the granola can harden.

Store in an airtight container for up to 1 week.

DEVILED EGGS
Prep time 20 minutes | Makes 24

1 dozen eggs hard boiled and peeled

1⁄3 cup + 2 tablespoons mayonnaise

2 tablespoons Dijon mustard

1⁄4 teaspoon salt

1⁄8 teaspoon black pepper

paprika (for garnish)

Instructions
Peel the hardboiled eggs and discard the shells.

Cut each egg in half lengthwise, then scoop out yolks into a bowl. Place egg white
halves face up in a single layer on a platter or tray.

Add the mayonnaise, mustard, salt and pepper to the yolks.

Using a hand mixer or stand mixer, beat the yolk mixture until smooth and creamy.

Scoop a spoonful of the yolk mixture into each egg half, then top with paprika,
chives, or other garnishes.

ZUCCHINI PARMESAN CHIPS

Prep time 10 minutes | Cook time 15-20 minutes | Makes about 2 cups

4 small zucchinis

1 to 11⁄2 cups Parmesan cheese

Instructions

Preheat oven to 425 ̊F and line a baking sheet with parchment paper.

Slice zucchini into slices that are about 1⁄4-inch thick.

Spread out the sliced zucchini rounds onto baking sheet, making sure they do not
overlap.

Sprinkle cheese evenly over each zucchini rounds, covering each one. Bake for
about 15 to 20 minutes or until the cheese turns a golden brown color.

Let cool and serve.

 118. 118 Not Your Average Keto Cookie
119. 119 Chocolaty Fat Bombs
120. 120 Easy No Bake Cookies
121. 121 No-Bake Cheesecake
122. 122 Cookie Dough Fat Bombs
123. 123 No-Bake Key Lime Cheesecake In A Jar
124. 124 No-Churn Chocolate Ice Cream

DESSERTS
NOT YOUR AVERAGE KETO COOKIE
Prep time 10 minutes | Cook Time 15-20 minutes | Makes 20 cookies

1⁄3 cup coconut oil 1/2 cup ghee 2 eggs 1 teaspoon vanilla

extract

1⁄4 cup stevia or 3⁄4 monk fruit sweetener

1⁄2 teaspoon baking soda

1⁄4 cup cream of tartar 1⁄2 teaspoon salt 3 cups almond flour

Instructions

Line a baking sheet with parchment paper and preheat the oven to 350 ̊F.

Using a hand mixer, combine softened coconut oil and ghee in a medium sized
bowl.

Sieve in stevia (or monk fruit), baking soda, cream of tartar and salt.

Slowly add the almond flour, mixing well.

Form the dough into small balls, place on line cookie sheet. They will spread while
cooking, so leave an adequate space.

Bake the cookies for 15 to 20 minutes, or until the cookies are golden brown.
118 The 14 Day Diet

1 cup almond butter 1 cup coconut oil

1⁄2 cup unsweetened cocoa powder

1⁄3 cup coconut flour

1⁄4 teaspoon stevia or 1-2 teaspoon monk fruit sweetener

A pinch of salt

Instructions

In a small saucepan over medium heat, melt and combine the almond butter and
coconut oil.

Add the dry ingredients and mix until well- combined.

Pour the mixture into a bowl and place in the freezer for approximately 45 minutes.

Once the mixture has set, remove from the freezer and form into small balls.

Place the balls onto a tray or plate and freeze for a further 15 to 20 minutes.

Tip: Coat your hands with coconut oil so the mixture doesn't stick to your hands.

CHOCOLATY FAT BOMBS

Prep time 15 minutes | Setting time 1 hour | Serves 30 bombs

EASY NO BAKE COOKIES

Prep time 5 minutes | Setting time 10 minutes | Makes 18 cookies

2 tablespoons butter

2⁄3 cup all natural almond butter

1 cup unsweetened shredded coconut

4 drops stevia or monkfruit sweetener

Instructions
Melt the butter in the microwave.

Stir in the almond butter, add the sweetener and shredded coconut. Mix until well
combined.

Spoon onto a sheet pan and freeze for 5 to 10 minutes.

NO BAKE CHEESECAKE
4 ounces cream cheese

2 tablespoon sour cream

1⁄4 cup heavy whipping cream

1⁄4 cup stevia or monk fruit sweetener

Ganache:

2 ounces unsweetened baking chocolate

2 ounces heavy cream

Instructions

Prep time 2 hours | Serves 4

Using a hand mixer, mix together cream cheese, sour cream, heavy cream and
stevia.

Spoon into cupcake molds and freeze for 1 to 2 hours.

Ganache:

Slowly heat the cream over medium heat, stirring constantly. When bubbles begin
forming around the edge, remove from the heat. Add chocolate, stirring regularly
until a smooth thick ganache

is formed. If your ganache is too thick, heat it slightly.

Pour the ganache over the top of the frozen cheesecakes.

Ganache can be stored for 2 weeks in an airtight container in the fridge. Heat
slightly to return to a liquid consistency.

Tip: Use at least 70% cocoa chocolate for a rich, dark ganache. The ganache will take a while to
make, keep stirring for 10 to 15 minutes. If you're really struggling to get a smooth ganache,
return to the pot to a very low heat, stirring constantly.

COOKIE DOUGH
FAT BOMBS
Prep time 10 minutes | Cook time 40 minutes | Makes 12 bombs

6 tablespoon softened butter

6 ounces cream cheese

3 tablespoon stevia

6 scoops powdered MCT oil

1 teaspoon vanilla extract

1⁄2 cup almond butter

1⁄4 cup low sugar chocolate chips

Instructions

Combine butter, cream cheese, vanilla extract and peanut butter in a bowl using a
hand mixer or stand mixer. Mix well.

Stir in the chocolate chips, cover and freeze the dough for about 10 minutes.

Remove the bowl from the freezer and use a spoon or ice cream scoopers to scoop
the cookie dough onto a wax paper, lined tray. Freeze for 20 to 30 minutes or until
frozen.

Serve frozen.

NO-BAKE KEY LIME CHEESECAKE IN A JAR

Prep time 20 minutes | Serves 8
3⁄4 cup plus 2 tablespoons almond flour

1⁄2 teaspoon cinnamon

11⁄2 tablespoons granulated monk fruit sweetener

4 tablespoons unsalted butter melted

Whipped cream:

1 cup heavy whipping cream

2 tablespoons granulated monk fruit sweetener

1⁄2 teaspoon vanilla extract

Filling:

12 ounces cream cheese softened

1⁄4 cup monk fruit sweetener

1⁄2 teaspoon vanilla extract

Zest of 2 key limes Juice from 4 key limes

Instructions Crust:

In a small bowl, combine the almond flour, cinnamon, and monk fruit sweetener.

Add melted butter then divide between eight 4 ounce jars or dessert cups.

Press down to form a crust at bottom of each cup. Whipped Cream:

Using an electric mixer whip the heavy cream until soft peaks form.

Slowly add vanilla extract and monk fruit sweetener and continue mixing until stiff peaks
form.

Filling:

With an electric mixer beat all of the filling ingredients until well combined.

Fold in half of the whipped cream.

Pipe or spoon filling over crust in each jar, dividing evenly between the cups.

Chill in refrigerator for one hour.

Top off each jar with the remaining whipped cream and serve.

NO-CHURN CHOCOLATE CHIP ICE CREAM

Prep Time 10 minutes

4 large eggs

1⁄4 teaspoon cream of tartar

1⁄2 cup monk fruit sweetener

1 1⁄4 cups heavy whipping cream

1 scraped vanilla bean

1⁄2 teaspoon vanilla extract

1⁄8 teaspoon salt

1⁄2 cup dark chocolate chips

Instructions
Separate the egg whites from the egg yolks.

Whisk the egg whites and cream of tartar until soft peaks form.

Slowly add in the monk fruit sweetener and continue whisking until the peaks
become stiff.

In a separate bowl, whip the heavy cream until soft peaks form.

In a third bowl, lightly whisk the egg yolks, seeds from vanilla bean and salt.

Gently fold the whisked egg whites into the whipped cream. Carefully fold the egg
yolk mixture into the whipped cream until thoroughly combined.

Add chocolate chip and stir until evenly distributed.

Pour the ice cream in a loaf pan. Freeze for at least 2 hours then serve.