mealplan.week26.pdf

WEEK 26 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
coconut flour
banana bread
fish taco bowls
3 ingredient
paleo crackers
tandoori fish
& garlic butter
cauliflower
salted caramel
coconut chips
muesli cereal keto fried fish
crispy butter
crackers
one skillet shrimp
& broccolini
no bake almond
butter bars
breakfast casserole
with sausage
instant pot steak
fajitas
crispy keto chips
white fish
pomodoro
keto fruit pizza
cinnamon toast
crunch
instant pot
hamburger soup
white chicken chili
almond coffee
cake
overnight chia
pudding
egg roll in a bowl
peppercorn steak
with roasted
asparagus
eggs benedict with
parsley asparagus
chili shrimp cocktail
with arugula salad
kafta burgers
leek & bacon omelet salmon & bacon salad
chicken &
dumplings

CALORIES FAT PROTEIN CARBOHYDRATES
176.85 14g 5.96g 9.24g
Ingredients
Preparation
2 tsp. banana extract
6 eggs
1/4 tsp. salt
1/3 cup coconut oil
1 Tbsp. baking powder
1/3 cup almond milk
1/2 cup coconut flour
1 tsp. xanthan gum
1 tsp. cinnamon
1/4 cup stevia
1. Preheat the oven to 375 degrees and prepare a loaf pan with non-stick spray.
2. In large mixing bowl beat together eggs, oil, and almond milk. Once combined,
add in the stevia, coconut sugar, baking powder, xanthan gum, salt, cinnamon, and
banana extract. Mix to combine well.
3. Pour the batter into the loaf pan and bake for 40-45 minutes, until the bread is
golden brown and a toothpick inserted comes out clean.
4. Allow the bread to cool for 15 minutes before removing from the pan. Allow to cool
fully on a wire rack.
Coconut Flour Banana Bread
(8 servings)

332.86 24.07g 20.35g 15.67g
Ingredients
Preparation
⅓ cup fresh cilantro chopped
1 Tbsp. lime juice
1 lb. wild caught cod
1 tsp. smoked paprika
½ tsp. sea salt
½ tsp. ground black pepper
¼ tsp. cayenne pepper
¼ tsp. cumin
4 cups shredded purple cabbage
1 avocado, diced
3 roma tomatoes, diced
¼ cup diced red onion
2 Tbsp. lime juice
¼ tsp. sea salt
1 jalapeno, diced
¼ cup cilantro, finely chopped
lime wedges, for garnish
5 cups cauliflower rice, cooked
1 1/2 Tbsp. olive oil
Chipotle Lime Dressing:
1/2 cup Primal Kitchen avocado
mayonnaise
1 Tbsp. coconut milk
2 cloves garlic
2 Tbsp. apple cider vinegar
1 tsp. chipotle powder
juice of 1 lime
1. Combine the paprika, sea salt, pepper, cayenne and cumin in a small bowl. Season the cod
evenly on both sides with this mixture. Heat the olive oil in a skillet over medium- low heat.
Once the oil is heated, add the cod to the skillet and cook for about 3 minutes on each side,
or until the fish is no longer translucent and can be easily flaked with a fork.
2. While the fish is cooking, combine the chipotle lime dressing ingredients in a small bowl.
Whisk until evenly combined.
3. Toss the diced tomatoes, red onion, jalapeno, 1/4 cup of chopped cilantro, lime juice
together in a small bowl. Season to taste with sea salt.
4. To assemble the bowls, start by putting 1 cup of cooked cauliflower rice in a bowl. Add pico
de gallo and diced avocado. Top with seasoned cod and garnish with additional lime juice or
cilantro.
Fish Taco Bowls
(5 servings)

125.18 7.01g 1.33g 16.04g
Salted Caramel Coconut Chips
(30 servings)
Ingredients
Preparation
6 cups coconut chips
6 Tbsp. stevia
2 Tbsp. water
1/4 tsp. salt
1. Place all ingredients in a large pan.
2. Cook on the stovetop over very low heat until lightly toasted / browned.
3. Cool before eating.

432.24 25.08g 38.51g 19.23g
Ingredients
Preparation
1 1/2 lb. cauliflower florets
2 Tbsp. butter, melted
1 Tbsp. minced garlic
salt, to taste
pepper, to taste
1 1/2 lb. frozen white fish
4 Tbsp. olive oil
4 Tbsp. tandoori spice mix
1. Preheat the oven to 400 degrees.
2. In a bowl, toss the cauliflower and the butter and garlic together until evenly coated.
3. Dump the cauliflower to one side of a large sheet pan and set aside.
4. Mix the oil and Tandoori Spice Mix together and pour over the fish fillets. Coat evenly.
5. Arrange the fish fillets next to the cauliflower and pop into to oven (in the middle rack).
6. Bake for approximately 20 minutes. Keep and eye on every few minutes after 10 minutes,
because the cooking time depends on the size of the fish portions. When the fish is cooked,
it will flake easily.
Tandoor Fish & Garlic Butter Cauliflower
(4 servings)

225.78 20.01g 8.1g 6.68g
Ingredients
Preparation
1/2 tsp. vanilla extract
2 tsp. cinnamon
1/2 cup pecans
1 cup sliced almonds
1 cup pumpkin seeds
1 cup coconut flakes
1 cup sunflower seeds
1/2 cup hemp hearts
1/4 tsp. liquid stevia
1. Preheat the oven to 350 degrees and line a baking pan with parchment paper.
2. In a large mixing bowl, mix together all of the ingredients until combined. Bake for
7-8 minutes.
3. Allow the cereal to cool a bit before eating and serve with almond milk! Each serving
is 1/3 cup.
Muesli Cereal
(10 servings)

364.25 29.7g 23.34g .48g
Ingredients
Preparation
1 lb. cod filets
3/4 cup almond flour
2-3 tsp. creole seasoning
2 eggs, beaten
oil for frying
salt, to taste
pepper, to taste
1. Heat the oil over medium high heat to 375 degrees in a
heavy skillet.
2. Set up the well beaten eggs in a rectangular dish. Then combine the almond meal,
and creole seasoning and place on a plate or shallow dish for dipping the fish.
3. Using paper towels, pat the fish very dry, then season both sides with salt and
pepper dip in the egg, then coat both sides in the almond flour mixture – shaking to
remove the excess.
4. Place the fish into the hot oil in the skillet. Allow to cook for about 2-4 minutes per
side, depending upon the thickness of your fish.
5. Remove to a platter, allow to cool slightly before serving.
Keto Fried Fish
(4 servings)

224.17 19.39g 9g 8.02g
Ingredients
Preparation
1 egg, beaten
2 cups almond flour
1/2 tsp. salt
1. Preheat the oven to 350 degrees and line a
baking sheet with parchment paper.
2. In a large mixing bowl, combine the almond flour, salt, and egg. Combine to form a
dough.
3. Place a sheet of parchment paper on a flat surface a place the dough on it. Put
another piece of parchment paper on top of it. Use a rolling pin to flatten the cracker
dough to a 1/16” thick rectangle. Cut the dough into your desired amount of crackers
then bake them for 8-12 minutes or until golden brown.
3-Ingredient Paleo Crackers
(6 servings)

415.92 18.1g 52.45g 10.3g
Ingredients
Preparation
2 Tbsp. bacon fat
1 small onion, thinly sliced
12 oz. broccolini
½ tsp. fine salt
2 Tbsp. coconut aminos
1 Tbsp. gelatin
2 Tbsp. bacon fat
1 lb. shrimp, peeled- deveined
1 tsp. fine salt
½ tsp. turmeric
½ tsp. ground ginger
½ tsp. black pepper
Sauce:
½ cup coconut cream
juice of 2 lemons
zest of one lemon
¼ cup chopped parsley
1 Tbsp. vinegar
2 garlic cloves
1/4 tsp. salt
1. Heat a large skillet over medium- high heat. Add in the
onion and saute for a few minutes while you prepare the
broccolini. Slice the broccolini from flower to stalk in thin
strips. Add to the skillet with the onion. Season with salt.
Continue to saute until bright green and tender.
2. Place the coconut aminos in a small bowl and sprinkle the gelatin over it. Let it bloom (gel up).
3. Lower the heat on the skillet and add in the gelatin and coconut aminos. Stir until well combined.
Transfer the broccolini to a the plates.
4. Put the skillet back on the heat and bring the heat up to medium-high. Add in the bacon fat.
5. Quickly toss the shrimp with the seasonings and then add them to the skillet. Saute, stirring often
until coiled, pink and lightly browned, about 7 minutes. Transfer the shrimp to the plates as well.
6. To make the sauce, combine all of the ingredients in a blender or food processor until smooth.
Spoon over shrimp and dig in!
One Skillet Shrimp & Broccolini
(2 servings)

267.77 20.98g 15.66g 5.02g
Ingredients
Preparation
12 eggs
1 lb. ground breakfast sausage
12 oz. broccoli florets, chopped
2 cloves garlic, minced
3 cup yellow squash, diced
1 Tbsp. avocado oil
1/2 cup almond milk
1/2 tsp. onion flakes
1/8 tsp. pepper
1/4 tsp. salt
1. Preheat the oven to 375 degrees and prepare a 9x13 casserole dish with non-stick
spray.
2. Add the sausage, garlic, and onion to a large skillet over medium-high heat. Cook
until the sausage is fully browned. Add the yellow squash and broccoli and cook until
tender. Pour the mixture into the prepared casserole dish.
3. Whisk the eggs, almond milk, salt & pepper together until well combined. Bake for
30-35 minutes until the eggs are completely set.
Breakfast Casserole with Sausage
(10 servings)

248.18 9.76g 27.15g 13.27g
Ingredients
Preparation
1 lb. skirt steak, sliced against the grain
2 Tbsp. fajita seasoning
1 Tbsp. avocado oil
2 bell peppers, thinly sliced
1 onion, thinly sliced
1/2 cup beef bone broth
2 Tbsp. lime juice
1. Toss the steak in a tablespoon of fajita seasoning.
2.Press the “saute” button on the Instant Pot and adjust temperature to “More” (by
pressing “saute” repeatedly until the screen says “More”). Add a tablespoon of oil
and half the steak in a single layer. Saute for about 1-2 minutes per side, not to cook
through but just to brown the steak. Remove and repeat with the remaining steak.
Add the steak that was cooked from the first batch back to the pot.
3. Add the vegetables and sprinkle with remaining fajita seasoning. Stir vegetables if
needed to coat in seasoning. Add the broth and lime juice.
4. Close the lid and close the vent to the sealing position. Press the “manual” button
and set to 2 minutes on high pressure. Use the quick release to release pressure
immediately.
Instant Pot Steak Fajitas
(4 servings)

210.54 19.5g 2.7g 8.76g
Ingredients
Preparation
2 Tbsp. coconut oil, melted
1 1/2 cups macadamia nuts
1/4 cup almond butter
1/2 cup chocolate chips
1 tsp. salt
1. Line a square pan with parchment paper and set
it to the side. Process the macadamia nuts in a food
processor until they resemble a rough flour.
2. Add all of the ingredients except the chocolate
chips and salt to a large mixing bowl. Stir to combine. Once mixed, pour the
mixture into the prepared pan and spread it out in an even layer.
3. Melt the chocolate chips in a microwave safe dish in 15 second increments,
stirring in between to make sure it doesn’t burn.
4. Pour the melted chocolate over the nut mixture and spread it into a thin
layer. Place the pan in the freezer to set for an hour.
5. Cut the bars into 12 squares and enjoy!
No Bake Almond Butter Bars
(12 servings)

436.4 9.16g 71.03g 16.59g
Ingredients
Preparation
3-4 skinless white fish fillets
1 Tbsp. olive oil
1 shallot, peeled & finely chopped
28 oz. crushed tomatoes
1/2 cup roughly chopped basil
1 tsp. honey
Salt and pepper, to taste
1. Place a large skillet over medium heat. Add the
oil. Salt and pepper the fish fillets on both sides.
Once the oil is hot, sear the fish fillets until cooked
through. For thin fillets like grouper, cook 2 minutes
per side. For thicker fillets like cod, cook 4 minutes per side. Remove from the skillet
and set aside.
2. Add the garlic and shallots to the skillet. Saute for 2-3 minutes to soften. Then add
in the crushed tomatoes and honey. Stir and simmer for 5 minutes. Taste, and salt
and pepper as needed.
3. Stir in the fresh basil and add the fish fillets back to the skillet. Simmer another 1-2
minutes to reheat the fish. Serve warm as-is or with a side of zucchini noodles.
White Fish Pomodoro
(4 servings)

266.81 21.72g 8.48g 18.57g
Ingredients
Preparation
2 tsp. vanilla extract
1.4 oz. butter, melted
1 egg, beaten
2 tsp. cinnamon
2 tsp. apple cider vinegar
3/4 tsp. baking soda
3/4 tsp. baking powder
5 oz. almond flour
1 1/2 oz. coconut flour
1/2 tsp. salt
1 tsp. xanthan gum
1/2 cup. stevia
6 cups almond milk
1. Add almond flour, cinnamon, xanthan gum, baking soda, and
salt to a medium bowl. Whisk until thoroughly combined and set
aside.
2. Cream butter in a large bowl with an electric mixer, 2-3 minutes.
Add in sweetener and continue to beat until thoroughly light and
fluffy and much of the sweetener has dissolved.
3. Add in egg, mixing until just incorporated. The mixture will appear slightly ‘broken’ (i.e. not
thoroughly smooth). With your mixer on low, add in half of your flour mixture- mixing until just
incorporated. Mix in the rest.
4. Wrap cereal dough with plastic wrap and refrigerate for at least an hour and up to 3 days. Preheat
oven to 350 degrees.
5. Roll out the dough between two pieces of parchment paper until nice and thin. Using a ruler, cut
dough lengthwise and then crosswise into squares.
6. Transfer parchment paper with the keto cinnamon toast crunch to a baking sheet or tray, and place
in the freezer for 10 minutes prior to baking. The shaped dough can be frozen for up to 3 months, and
baked straight from the freezer.
7. Bake for 8-12 minutes, until fully golden. Brush with melted butter and sprinkle with cinnamon
‘sugar’.
8. Allow to cool for ten minutes before transferring to a cooling rack. Allow to cool completely, as they’ll
continue to crunch up.
9. Store in an airtight container for up to 5 days.
Cinnamon Toast Crunch
(6 servings)

1004.76 73.01g 61.59g 26.08g
Ingredients
Preparation
2 bay leaves
3 cups chicken stock
1/4 tsp. dried thyme
2 bunches celery, diced
1/2 cup green bean pieces
8 oz. mushrooms, sliced
2 Tbsp. olive oil
1 Tbsp. fish sauce
2 lbs. ground beef
1 onion, diced
2 Tbsp. coconut flour
1 tsp. salt
1 tsp. pepper
1 Tbsp. tomato paste
3 tsp. coconut aminos
1 cup broccoli florets
1 cup zucchini, diced
1. Using an instant pot, set to the sauté setting. Once it’s ready, add the ground beef
into it with a tablespoon of olive oil. Let it sauté for 3-5 minutes.
2. While the meat is cooking, in a medium mixing bowl combine the chicken stock,
red wine vinegar, tomato paste, balsamic vinegar, coconut aminos, and fish sauce.
Once combined, set the bowl aside.
3. Add the onions and celery to the instant pot, allowing it to sauté for a few minutes.
Add the garlic and mushrooms. Let everything sauté together for 3 minutes until it
has browned and is softened. Once done add the rest of the veggies to the pot.
4. Add the bay leaves, dried thyme, and salt & black pepper to taste. Stir everything
together then lock the instant pot and close the steam valve. Put it to the high
pressure setting for 5 minutes, then give the pot a few minutes to relieve the pressure
(this will happen automatically).
5. Once the pressure has left the pot, take off the lid and switch the setting back to
sauté on medium again to allow the stew to thicken. Bring the stew to a simmer than
reduce the heat slowly to let it thicken for 5-10 minutes or until it reaches your desired
consistency.
Instant Pot Hamburger Soup
(3 servings)

158.68 14.06g 5.85g 5.11g
Ingredients
Preparation
1-1/4 cup almond flour
1 Tbsp. salted butter, room temperature
1 egg
1/4 tsp. salt
1. Preheat oven to 350 degrees. Mix almond flour, salted butter or ghee and an egg
together in a bowl until well-mixed.
2. Place dough onto a sheet of parchment paper. Press dough down and cover with a
second sheet of parchment paper. Using a rolling pin, roll dough out until it reaches
a thickness of approximately 1/6”-1/8”. For a crispier cracker, roll the dough out a little
extra.
3. Remove top sheet of parchment paper, and use a pizza cutter to slice dough into
approximately 1”x1” squares.
4. Sprinkle salt on top of the dough, and gently press into surface of dough.
Use the top sheet of parchment paper to line a baking sheet. Move squares to the
baking sheet, ensuring that there is some space between each square.
5. Bake dough for 12-16 minutes, or until edges begin to brown. For crispier crackers,
you can bake an additional minute or two. NOTE: cook time varies greatly depending
on your oven and the thickness. It’s best to watch the crackers closely so they do not
burn.
6. Store in an air-tight container for 4-5 days at room temperature. These are best
enjoyed in the first few days, when they are the crispiest.
Crispy Butter Crackers
(6 servings)

341.43 20.38g 31.53g 8.92g
Ingredients
Preparation
1 Tbsp. ghee
1 onion, diced
3 stalks celery, diced
2 tsp. ground cumin
2 tsp. dried oregano
1 tsp. ground coriander
1 tsp. salt
1 tsp. pepper
3 cups chicken broth
2 lbs. chicken breast
1/2 cup coconut milk
1/2 cup cream cheese
1/4 cup lime juice
1 1/2 Tbsp. arrowroot starch
1. In a large pot, heat the ghee. Add the onion and celery,
cook 5-7 minutes. Add garlic, cumin, oregano, coriander,
sea salt and pepper. Give it all stir, cook for 1-2 minutes.
Add broth. Bring to a boil, stirring occasionally.
2. Add the chicken. Stir and reduce heat to medium-high. Cook for approximately
10 minutes, until the chicken is cooked. Using a slotted spoon or tongs, remove the
chicken and shred with two forks. Add the chicken back to the pot. Stir.
3. In a small bowl whisk together the coconut milk, cream cheese and the lime juice.
In another small bowl whisk together the arrowroot starch with ¼ cup or cold water.
Whisk the coconut milk mixture into the chili. Stir well to combine. While whisking
the soup, slowly stir in the arrowroot starch mixture. Bring the chili to a low boil and
let it thicken and reduce slightly.
4. Taste and adjust seasonings as necessary, to your taste. Serve and garnish and
desired.
White Chicken Chili
(6 servings)

445.07 41.05g 9.85g 17.04g
Ingredients
Preparation
1 cup almond milk
4 Tbsp. chia seeds
1 tsp. stevia
2 Tbsp. almond butter
1. Mix chia seeds with almond milk (very thoroughly!), cover and refrigerate overnight.
2. Add more liquid as needed to reach desired consistency (optional). Sweeten to
taste and serve with toppings of choice.
3. Chia pudding can be kept refrigerated in an airtight container for up to a week
Overnight Chia Pudding
(2 servings)

260.36 10.22g 29.82g 14.13g
Ingredients
Preparation
2 tsp. apple cider vinegar
1/2 tsp. salt
1/4 cup chicken broth
1 cup carrots, shredded
1 lb. ground turkey
2 Tbsp. olive oil
1/2 tsp. minced ginger
1 tsp. sesame oil
1 1/2 cup onion, finely diced
5 cups shredded cabbage
2 Tbsp. coconut aminos
1/4 tsp. pepper
1. Heat 1 tablespoon of olive in a large skillet over medium
heat. Add in the ground turkey and cook it for 5-6 minutes
or until cooked through. Once done, push it to one side of
the pan and add the onion to the empty side. Sauté the
onion for 3-4 minutes with the turkey juices and olive oil.
2. Once the onion is translucent, add in the shredded carrots, garlic, and ginger,
then sauté everything for 2 minutes. Stir together with the turkey and onions.
3. Add in the chicken broth along with the cabbage, coconut aminos, and apple
cider vinegar. Stir well and cover the pan with a lid. Reduce the stovetop heat to
medium-low and allow the dish to cook for 12-15 minutes or until the cabbage
becomes tender. Right before serving, add in the sesame oil. Garnish with sliced
green onions.
Egg Roll in a Bowl
(4 servings)

171.25g 15.66g 4.2g 8.86g
Ingredients
Preparation
No Bake Crust:
1 cup almonds
1/4 cup coconut shreds
1 Tbs monkfruit granules
1 1/2 Tbs. coconut oil
pinch of pink salt
1-2 Tbs. water
Topping:
1 cup berries
Cream:
1/2 cup coconut butter,
melted
1/2 cup canned coconut
milk
2-3 tsp lemon juice
1 Tbs. lemon zest
25 drops monkfruit
sweetener
2 tsp. vanilla extract
1. To make the crust, pulse together all ingredients except oil and water in a food
processor until the mixture turns into crumbs. Add oil and pulse again, adding water
at the end as needed to help the crumbs stick together. Press crumbs firmly into a
springform pan lined with parchment. Refrigerate while you make the cream.
2. Stir together all ingredients in a small mixing bowl. Taste and adjust with a few
more drops of monkfruit if needed.
3. Spread over crust and smooth with a spatula. Decorate with fruit. Chill for 10-20
minutes. Slice and enjoy!
Keto Fruit Pizza
(8 servings)

552.45 35.99g 49.64 10.71g
Ingredients
Preparation
4 - 4 oz. steaks
2 Tbsp. black pepper
8 oz. shiitake mushrooms, sliced
1 bunch asparagus, cut in half
1 Tbsp. avocado oil
1 Tbsp. fresh thyme, chopped
salt and pepper, to taste
1. Preheat the oven to 450 degrees. Drizzle the avocado oil over the asparagus and
mushrooms in a bowl. Sprinkle with thyme and season with salt and pepper to taste. Toss
to coat the vegetables evenly.
2. Put the vegetables in a baking dish and roast in the oven for 12 to 15 minutes until
tender.
3. Set the grill to medium-high heat. Season steaks equally with black pepper and salt to
taste.
4. Grill the steaks for 3-4 minutes on each side depending on your desired doneness. Let
rest for 5 to 6 minutes before serving with a side of the vegetable mixture.
Peppercorn Steak with Roasted Asparagus
(4 servings)

272.34 21.84g 11.96g 10.6g
Ingredients
Preparation
4 portobello mushrooms
4 eggs
3 Tbsp. olive oil
1 bunch parsley
1/4 cup almonds
4 Tbsp. olive oil
1 bunch asparagus
Hollandaise Sauce:
1/2 cup ghee, melted
2 egg yolks
1 Tbsp. lemon juice
pinch of cayenne
pinch of sea salt
1. Make the hollandaise sauce by whisking the egg yolks, lemon juice, cayenne,
and salt in a heatproof bowl. Place the sauce on a double boiler over medium heat,
constantly whisking and slowly adding the ghee until the sauce thickens. Remove
the bowl, set aside, and cover to keep warm.
2. Remove stems from mushroom caps. Remove gills, if desired. In a large bowl, toss
mushroom caps in olive oil, salt, and pepper. Place mushrooms on a hot grill stem
side down over medium-low heat. Allow to cook on each side for approximately 4
minutes. The caps should shrink in size and be slightly charred.
3. Bring a pot of water with 1 tbsp. of apple cider vinegar to a light simmer; break the
eggs carefully in the pot, one at a time, and cook about 3 minutes. Place an egg on
top of each mushroom cap and pour hollandaise sauce on top.
4. In a large bowl, toss asparagus in 2 tablespoons olive oil, salt, and pepper. Place
asparagus on a hot grill, over medium-low heat. Cook for several minutes until tender
and slightly charred. Be sure to turn asparagus frequently to avoid burning.
5. In a blender, mix together parsley leaves with remaining olive oil, almonds, salt,
and pepper. Blend until the mixture takes on the look and texture of pesto. Cover
asparagus with parsley and serve.
Eggs Benedict with Parsley Asparagus
(4 servings)

451.22 31.2g 26.83g 16.53g
Ingredients
Preparation
1/2 cup olive oil
1 lb. shrimp, peeled & deveined
zest and juice of 1 lemon
1/2 cup chili sauce
2 tomatoes, diced
1/4 cup prepared horseradish
1/4 cup fresh parsley, finely chopped
Arugula Artichoke Salad:
1/2 lb. fresh arugula
4 artichoke hearts, chopped
1/4 cup lemon juice
1/2 cup olive oil
1. In a large skillet over low heat, sauté garlic in olive oil until it begins to turn golden
brown. Turn heat up to medium, then add shrimp to skillet. Once the shrimp begins
to turn a pink color, add the lemon zest and juice. Then add chili sauce, tomatoes,
and horseradish. Allow the mixture to simmer, then remove from heat. Stir in parsley
prior to serving.
2. For arugula artichoke salad: In a small bowl, whisk together lemon juice and olive
oil. Add salt and pepper to taste.
3. Place arugula in a large bowl. Mix in artichoke hearts
and drizzle with dressing. Toss well and serve.
Chili Shrimp Cocktail with Arugula Salad
(4 servings)

163.12 14.26g 6.39g 4.82g
Ingredients
Preparation
1 1/2 cups almond flour
1/3 cup hemp hearts
1 egg
1/8 tsp. sea salt
everything bagel seasoning, to taste
avocado oil spray
1. Preheat oven to 350 degrees. Combine almond
flour, hemp hearts, egg and sea salt in a food processor. Blend on low until well mixed
(15-30 seconds). Split the dough into 2 equal parts.
2. Spray 3 sheets of parchment paper with oil spray. Roll 1/2 the dough out between
2 pieces of parchment paper very thinly. Remove top parchment paper and slide
the bottom paper (with rolled dough) onto a baking sheet. Using a sharp knife or
(preferably) a pizza cutter, cut dough into 1 inch (or bigger) squares.
3. Repeat the steps with the remaining dough and 2 remaining parchment papers
(reuse one from the first round).
4. Sprinkle with everything bagel seasoning. Bake for 12-14 minutes or until lightly
golden brown.
5. Let cool and store in an airtight container.
Crispy Keto Chips
(12 servings)

452.02 33.78g 27.93g 7.92g
Ingredients
Preparation
1/2 lb. ground lamb
1/2 lb. ground beef
1 egg, beaten
2 Tbsp. garlic, minced
1/4 cup red onion, shredded
1/4 cup fresh parsley, minced
1/4 cup fresh mint, minced
1 Tbsp. fresh ginger, grated
2 Tbsp. garam masala
1 lime, cut into wedges
Lettuce leaves
1. Preheat grill to medium-high heat.
2. In a bowl combine all the ingredients, except lettuce and lime; season to taste.
Use your hands to form the burgers, and let sit 4 to 5 minutes.
3. Place on the grill and cook 4 to 5 minutes per side, or until desired doneness.
4. Serve with lime wedges, lettuce leaves and homemade tzatziki if desired.
Kafta Burgers
(3 servings)

329.71 25.37g 19.34g 5.32g
Ingredients
Preparation
8 eggs
1 leek, sliced
4 bacon slices, cooked and chopped
2 Tbsp. ghee
Fresh chives, minced
Microgreens of your choice
1. Lightly beat the eggs in a bowl and season to
taste with salt and pepper.
In a skillet, melt the ghee over medium heat.
2. Add the leek and cook until soft, 5 to 6 minutes, stirring frequently. Pour in egg
mixture and add the cooked bacon pieces. As eggs set around the edge of skillet,
gently push cooked portions toward the center of skillet. Tilt and rotate skillet to allow
uncooked egg to flow into empty spaces.
3. Carefully flip the omelet over and cook another 2 to 3 minutes are until eggs are
fully cooked.
4. Let rest 4 to 5 minutes and serve topped with fresh microgreens and chives.
Leek & Bacon Omelet
(3 servings)

394.5 31.78g 21.12g 7.05g
Ingredients
Preparation
2 salmon fillets
3 slices bacon, cooked and chopped
4 cups mixed greens
1 cup cherry tomatoes, halved
1 Tbsp. avocado oil
Creamy Avocado Dressing:
1 ripe avocado, coarsely chopped
1/4 cup red wine vinegar
1/4 cup olive oil
1 garlic clove, minced
2 Tbsp. chives
1. Preheat grill to medium-high heat. Rub the salmon fillets with oil and season to
taste.
2. In a bowl, combine all the ingredients for the avocado dressing, season to taste and
stir until creamy.
3. Place the salmon on the grill and cook for 3 to 4 minutes per side or until desired
doneness, then set aside.
4. On two plates, add the arugula, tomatoes, and bacon. Cut salmon into bite-sized
pieces.
5. Add salmon to the salad and serve with the creamy avocado dressing.
Salmon & Bacon Salad
(4 servings)

266.55 25.15g 6.96g 11.55g
Ingredients
Preparation
2 cups almond flour
1 cup stevia
1/2 cup + 2 Tbsp. olive oil
4 eggs
2 tsp. baking powder
2 tsp. cinnamon
1 tsp. almond extract
coconut oil for greasing
1. Preheat oven to 350 degrees and lightly grease 8x8 baking dish with coconut oil.
2. In a small bowl, add almond flour, stevia and olive oil. Mix together until it becomes
crumbly. Set aside just barely 1 cup of mixture. Do NOT pack the measuring cup, but
lightly measure.
3. In a large bowl, add the remaining crumble mixture, eggs, baking powder,
cinnamon, and almond extract. Combine well with hand beaters. Add mixture to
baking dish.
4. Sprinkle crumble mixture that you set aside over the top of the batter and bake for
50 minutes or until center is done.
5. Let cool for 10 minutes before slicing and serving.
Almond Paleo Coffee Cake
(16 servings)

560.63 42.42g 35.64g 13.9g
Ingredients
Preparation
Chicken Mixture:
2 Tbsp. butter
½ cup onion, diced
⅓ cup celery, diced
2 tsp. minced garlic
3 cups chicken, shredded
1 tsp. Italian seasoning
½ cup heavy whipping cream
½ cup chicken broth
Dumplings:
¾ cup almond flour
½ tsp. xanthan gum
1 Tbsp. unflavored protein powder
1 egg
1 tsp. baking powder
½ tsp. garlic powder
½ tsp. Italian seasoning
1. Preheat the oven to 350 degrees. In a skillet over medium
high heat on the stove, melt the butter. Add the onions and
celery to the skillet with the butter, and saute until they
begin to become tender.
2. Place the shredded chicken, minced garlic, Italian
seasoning as well as salt and pepper to taste to the skillet, and stir to combine.
Continue to cook for another minute.
3. Pour the heavy whipping cream and chicken broth into the skillet, and cook for a
few more minutes until the mixture begins to thicken. Transfer the chicken mixture
into an even layer in the bottom of a casserole dish.
4. Mix together the ingredients for the dumplings until a dough has formed. Roll
the dough into small dumpling shaped balls, and mix them gently into the chicken
mixture in the casserole dish.
5. Bake for 15-20 minutes, and let rest for several minutes before serving.
Chicken & Dumplings
(4 servings)

mealplan.week26.pdf

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