mealplan.week52.pdf

WEEK 52 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERT
fried cauliflower
breakfast rice
antipasto salad keto cheetos
lamb shoulder
chops
chocolate seed
bars
kimchi & bacon egg
muffins
steak fajitas zucchini chips
creamy cauliflower
& beef skillet
keto fruit pizza
farmhouse zucchini
eggs benedict
shrimp cocktail protein bars
creamy salmon
pasta
blueberry salsa
huevos rancheros blt zoodle salad grilled sea bass cookie dough bars
loco moco breakfast
bowl
asian chicken
chopped salad
slow cooker pork
ragu
keto breakfast stack korean beef bowls hearty crab stew
10-minute keto
toast
kale caesar salad chicken marsala

CALORIES FAT PROTEIN CARBOHYDRATES
350.68 26.21g 14.43g 16.15g
Ingredients
Preparation
3 eggs
4 slices bacon, cookedd & crumbled
8 oz. cauliflower rice
3 Tbsp. green onion, thinly sliced
1 onion, diced
2 Tbsp. olive oil
1 red bell pepper, diced
3 tsp. everything bagel seasoning
6 oz. broccoli florets, chopped to bite size pieces
1. Heat 1 tablespoon of olive oil a skillet over medium heat. Add the diced onion
and sauté them until they just start to brown. Add the pepper, cooking for another
minute.
2. Add another tablespoon of olive oil to the skillet along with the chopped broccoli
florets and stir them to coat them in the oil. Season the dish with salt & pepper to
taste, then cover the skillet and cook everything for 30 seconds to soften the broccoli.
3. Uncover the skillet and the bacon pieces, the cauliflower rice, and coconut aminos.
Stir everything together to thoroughly coat the cauliflower rice with the other
veggies, seasonings, and bacon.
4. Lower the stovetop heat to low and make 3 wells in the rice mixture to add in the
eggs. Sprinkle a little bit of olive oil in each groove to prevent the eggs from sticking,
then crack 1 egg into each one. Season with salt & pepper to taste then cover the
skillet again, cooking for 2 minutes to cook the eggs through to your desire.
5. Once the eggs are done, remove the skillet from heat and garnish with everything
bagel seasoning and green onions.
Fried Cauliflower Breakfast Rice
(3 servings)

300.66 28.26g 9.04g 2.25g
Ingredients
Preparation
6 slices, bacon
1 Tbsp. toasted sesame seeds
6 eggs
1/2 cup kimchi
1 tsp. salt
1 tsp. pepper
1. Preheat the oven to 400 degrees. In a large
skillet over medium heat, cook the bacon
until it becomes soft but not crispy. Place on a paper towel lined plate. Reserve 1
tablespoon of the bacon fat.
2. Add the kimchi to the skillet with the bacon fat and stir it in it for 5 minutes. Once it
softens, remove the kimchi and skillet from heat.
3. Line the 6 muffin cups with 1 slice of bacon (wrapping it in a circle around the
edges), then equally portion the kimchi into each muffin cup on top of the bacon.
4. Crack an egg into each muffin cup on top of the kimchi, then season with salt &
pepper to taste. Bake the muffins in the oven for 10 minutes or so, until the yolks are
your desired consistency. Once done, remove the tray and sprinkle the sesame seeds
on top of the muffins. Serve warm and enjoy!
Kimchi & Bacon Egg Muffins
(2 servings)

489.76 47.08g 10.16g 7.69g
Ingredients
Preparation
2 zucchini, grated & drained
1 tsp. salt
4 eggs
3 egg yolks
1 oz. almond flour
2 tsp. arrowroot powder
1/2 tsp. pepper
6 leaves basil, chopped
2 Tbsp. olive oil
1 Tbsp. lemon juice
1 Tbsp. red pepper flakes
1/2 tsp. dijon mustard
1 Tbsp. white vinegar
1/2 cup ghee
1. Preheat the oven to 200 degrees. Squeeze any excess moisture out of the grated zucchini.
Combine the zucchini, 1 egg, almond flour, arrowroot, pepper and half the basil in a bowl.
2. Heat the olive oil in a skillet over high heat. Measure out 1/4 cup of the zucchini
mixture and add to the pan. Flatten into a fritter shape using the bottom of the
measuring cup. Cook for 3-4 minutes on each side, until golden brown. Repeat with
the remaing mixture. You should have 4 fritters. Place them in the oven to keep
warm.
3. Poach or fry 3 eggs to your preferred doneness. Melt the ghee in a small pan over
medium-high heat. Bring to a simmer, then set aside. Blend the egg yolks, lemon
juice, mustard and red pepper flakes in a blender until smooth. Slowly drizzle the
melted ghee into the blender and blend for another 30-60 seconds. The sauce
should become thick very quickly.
4. Place the fritters on plates. Top the fritters with eggs and pour the sauce over the
eggs. Garnish with leftover basil, salt and pepper.
Farmhouse Zucchini Eggs Benedict
(4 servings)

241.74 17.81g 12.14g 9.96g
Ingredients
Preparation
3 eggs
1 tsp. salt
2 Tbsp. chives, chopped
1 Tbsp. olive oil
2 zucchini, coarsely grated and drained of liquid
1 oz. pico de gallo
2 Tbsp. almon flour
2 Tbsp. guacamole
1. Heat the olive oil in a skillet over high heat. Mix the
zucchini, almond flour, one egg and 1 tablesoon of the
chives together. Scoop the zucchini mixture into the pan and make 2 fritters of equal
size. Flatten the fritters with a spoon and form them into a circle. Cook each side for
3-4 minutes on both sides.
2. While the zucchini fritters cook, place a small pan over high heat for 2 minutes then
add olive oil to coat it and allow it to warm for 30 seconds. Crack the other 2 eggs into
the pan then lower the heat to medium and fry the eggs until the whites are set and
crisping but the yolk is still a little runny depending how you like them. Season the
eggs with salt and pepper to taste.
3. Remove the zucchini fritters from their pan when done then top them with the 2
eggs. Garnish everything with pico de gallo, guacamole and remaining chives.
Huevos Rancheros
(2 servings)

440.97 34.94g 25.15g 6.65g
Ingredients
Preparation
2 eggs
8 oz. shiitake mushrooms
1 onion, diced
2 Tbsp. ghee
2 cups bone broth
2 Tribali Foods grass-fed beef patties
2 cups cauliflower rice, cooked
3 Tbsp. coconut aminos
1 Tbsp. scallions, thinly sliced
1 Tbsp. furikake seasoning
2 Tbsp. cilantro, chopped
1. Add 1 tablespoon of ghee to a pan over medium heat. Add the mushrooms and cook
them until they become caramelized, about 3-5 minutes. Once they are done remove
them and any oil from the pan and place the mixture into a bowl to the side.
2. Add another tablespoon of ghee to the pan and cook the diced onions, sautéing
for 10-12 minutes until they become soft and translucent. Add the garlic and coconut
aminos, cooking for 2-3 minutes more.
3. Add the bone broth to the skillet along with half of the mushroom mixture, turning
the heat up to medium-high. Allow the skillet to cook to a light boil / simmer and
let it reduce and cook for 20-30 minutes. Add salt and pepper to taste then blend it
in a blender until it becomes smooth and creamy. Once done, stir in the rest of the
mushrooms.
4. While the gravy is reducing, fry the eggs to your desired doneness. Cook your beef
patties to your desired doneness as well.
5. To assemble your Loco Moco Breakfast Bowls, top a serving of the cauliflower rice
with a beef patty, half of the mushroom gravy, fried egg, sliced scallions, cilantro and
seasonings to taste!
Loco Moco Breakfast Bowl
(2 servings)

519.31 44.49g 22.73g 9g
Ingredients
Preparation
1 avocado, sliced
1 egg, whisked
5 tsp. salt
4 slices bacon
2 portobello mushrooms
4 oz. ground pork
4 oz. ground chicken
1/4 tsp. pepper
2 tsp. italian seasoning
1. Cook the bacon until crispy. Leave the fat in the pan. Mix together the ground
pork, chicken, Italian seasoning, egg, salt, and pepper in a bowl and form 4 thin
patties.
2. Pan-fry the patties in the bacon fat. Then pan-fry the mushrooms.
3. Put together your keto breakfast stack with the mushrooms on the bottom, then
2 thin patties, then 3 slices of avocado, and top it with the slices of bacon. Serve with
the rest of the avocado slices.
Keto Breakfast Stack
(2 servings)

443.17 42.66g 10.44g 8.1g
Ingredients
Preparation
1/3 cup almond flour
1/2 tsp. baking powder
1/8 tsp. salt
1 egg, whisked
2 1/2 Tbsp. ghee, melted
1. Preheat oven to 400 degrees. Place all the bread
ingredients into a mug and mix well.
2. Place the mug into the microwave and
microwave on high for 90 seconds.
3. Let the bread cool for a few minutes and then pop out of the mug and slice into 4
slices.
4. Place the slices onto a baking tray and toast in the oven for 4 minutes.
5. Enjoy with some additional ghee.
10-Minute Keto Toast
(2 servings)

377.4 35.42g 10.76g 3.76g
Ingredients
Preparation
4 oz. cubed salami
1/2 cup mixed olives
1/2 cup artichoke hearts
1/2 cup peppers, diced
4 oz. prosciutto, chopped
1 head romaine lettuce, chopped
Dressing:
1 tsp. dried oregano
1 Tbsp. parsley, chopped
1 clove garlic, minced
3/4 cup olive oil
1/4 tsp. pepper
1/4 cup red wine vinegar
1/2 tsp. salt
1. Combine all ingredients together in a large bowl. Toss until everything is
evenly coated.
2. Store extra servings in a sealed container in the refrigerator until ready to
serve.
Antipasto Salad
(4 servings)

391.91 20.66g 44.62g 5.9g
Ingredients
Preparation
1 tsp. chili powder
1 Tbsp. butter
1/4 green bell pepper, thinly sliced
1/4 yellow bell pepper, thinly sliced
1/4 red bell pepper, thinly sliced
1/4 orange bell pepper, thinly sliced
1 1/2 Tbsp. coconut aminos
1 tsp. cocoa powder
1/2 onion, diced
2 large romaine leaves
2 tsp. steak seasoning
2 tsp. barbecue seasoning
1 tsp. cumin
1 tsp. garlic powder
1 tsp. salt
1 tsp. pepper
1 lb. ribeye steak
1. Mix the coconut aminos and all of the spices
together in a bowl. Place the steak in a ziploc bag and
add the marinade. Remove all the air, and place it in
the fridge to marinate for 2 hours or overnight.
2. Turn the grill on to medium-high heat and then
add the steak, and cook it to your preferred type of
doneness.
3. While the steak is grilling, season the vegetables with garlic powder and then put
them in a grill basket to grill for 7-10 minutes, until they begin to char and soften.
4. While everything is grilling, melt 1 tbsp of the butter in the microwave for 30
seconds, and stir it to reduce any clumps. Once the steak is done, brush the butter
onto both sides of the steak while it is still on the grill.
5. Allow the steak to cool for 5 minus before slicing and serving.
Steak Fajitas
(2 servings)

282.72 8.92g 8.3g 6.29g
Ingredients
Preparation
1 lb. shrimp
1 Tbsp. olive oil
1 Tbsp. lemon juice
1 cup strained tomatoes
2 Tbsp. tomato paste
1/3 cup horseradish
1/2 tsp. salt
1. Preheat the oven to 425 degrees and line a
baking tray with parchment paper. In a large bowl, toss the raw shrimp with the olive
oil, as well as salt & pepper to taste, until thoroughly coated. Spread them out evenly
on the baking tray and bake for 5-10 minutes until pink and cooked through. Store in
the refrigerator until ready to serve.
2. Whisk lemon juice, tomatoes, tomato paste, horseradish and salt together until
well combined. Chill until ready to serve.
Shrimp Cocktail
(2 servings)

348.82 29.31g 10.18g 12.69g
Ingredients
Preparation
1 zucchini, spiralized
2 slices bacon
1/2 cup cherry tomatoes
2 Tbsp. pesto
1/2 tsp. black pepper
1.Cook the bacon in a medium skillet until done
and set aside to cool. Once cooled, chop the
bacon.
2. Toss the zucchini noodles with the pesto sauce and then add in the tomatoes. Top
with bacon and fresh cracked black pepper to taste
BLT Zoodle Salad
(1 serving)

140.87 8.71g 7.90g 8.29g
Ingredients
Preparation
For the salad:
4 cups cole slaw mix
1 cup shredded red cabbage
1/2 red bell pepper, sliced thin
1 cup shredded chicken breast
1/4 cup slivered almonds
2 green onions, finely sliced
1 Tbsp. sesame seeds
For the dressing:
1/4 cup coconut aminos
2 Tbsp. rice vinegar
2 Tbsp. olive oil
1/2 Tbsp. sesame oil
1 tsp. minced garlic
1 tsp. grated fresh ginger
1 package stevia
1. For the salad, place all ingredients in a large bowl or
serving dish and toss to combine.
2. For the dressing, combine all ingredients in a small
blender or food processor. Process until the dressing
has a slightly creamy texture.
Asian Chicken Chopped Salad
(6 servings)

802.18 60.43g 43.86g 19.19g
Ingredients
Preparation
1 tsp. onion powder
1 Tbsp. sriracha
1/2 tsp. salt
1/4 cup mayonnaise
1 shallot, diced
2 inches fresh ginger, grated
1 Tbsp. sesame oil
2 Tbsp. fish sauce
4 cups cauliflower rice
1/2 cup coconut aminos
6 cups spinach
2 lb. ground beef
1 tsp. red pepper flakes
1. Heat the sesame oil in a large skillet over medium-high
heat. Add the ground beef and break into bits with a
wooden spoon. Add the shallot, ginger, red pepper, garlic powder, onion powder
and salt. Stir to combine. Continue cooking, stirring occasionally, until the meat is
browned and developing a crisp.
2. Add the coconut aminos and fish sauce and cook for another 3-4 minutes.
3. In another skillet, heat 1 tablespoon of sesame oil over medium-high heat. Saute
the cauliflower rice until tender. Mix the mayonnaise and sriracha together in a small
bowl.
4. Serve beef over a bed of greens and cauliflower rice. Top with sriracha mayonnaise.
Korean Beef Bowl
(4 servings)

394.83 31.43g 24.84g 5.56g
Ingredients
Preparation
Dressing:
1/2 tsp. dijon mustard
1 clove garlic
1 anchovy
4 Tbsp. mayonnaise
1/4 tsp. salt
1/4 tsp. pepper
2 hard-boiled eggs
8 oz. cooked chicken breast, diced
2 slices bacon, cooked & crumbled
5 oz. kale
8 raspberries
1. Blend dressing ingredients together in a blender
until smooth.
2. Toss the salad ingredients together with the
caesar dressing. Arrange the hard-boiled egg on
top of the salad along with the raspberries.
Kale Caesar Salad
(3 servings)

336.22 22.98g 28.54g 3.08g
Ingredients
Preparation
2 lamb shoulder chops
2 cloves organic garlic
1 sprig fresh rosemary
3 Tbsp. olive oil
celtic sea salt
1 bunch cardoons
1. Mix the garlic, rosemary, salt and oil in a small food processor.
2. Lay the chops in a small tupperware and rub with the oil mixture. Let sit covered for
about ½ hour or until they reach room temperature.
3. Heat a cast iron skillet until a droplet of water bounces off when dropped on it. Lay
the chops in the skillet and grill for about 5 minutes each side, or until the internal
temperature of 125 degrees is reached.
4. Let the chops rest for 5 minutes in a warm covered plate before serving.
5. Wash the cardoon stems under cold water. With a sharp knife peel the tough outer
skin off. Cut in pieces about 4 inches long.
6. In a small pot bring about a quart of salted water to a boil. Add the cardoons and
cook for 15 to 20 minutes or until tender when pierced with a fork. Drain well.
7. While the lamb chops are resting quickly fry the cardoons in the same cast iron
skillet, still containing the cooking juices of the lamb chops. Serve together still hot.
Lamb Shoulder Chops
(2 servings)

652.82 50.66g 36.48g 13.72g
Ingredients
Preparation
2 Tbsp. ghee
1/2 onion, diced
2 cloves garlic, minced
6 jalapeño peppers, sliced
1 lb. lean ground beef
1 tsp. himalayan salt
1 lb. cauliflower rice
1/2 cup paleo mayo
1/2 cup water
1/4 cup toasted sunflower seed butter
1/2 cup water
1/4 cup sunflower seed butter
1 Tbsp. coconut aminos
1 tsp. fish sauce
1 tsp. ground cumin
4 large eggs
1/2 ripe avocado, diced
2 Tbsp. paleo mayo
1 Tbsp. apple cider vinegar
1 Tbsp. fresh parsley, chopped
1. Melt ghee in a heavy skillet set over medium-high heat.
When the fat is nice and hot, add onion, garlic and jalapeño
pepper and cook until fragrant and softened, about 2-3
minutes.
2. Add ground beef, salt and pepper and continue cooking
until the beef is completely brown. Lower the heat to medium-
low and throw in the cauliflower rice; stir well and continue cooking for 2-3 minutes.
3. Add the mayo, water, sunflower seed butter, coconut aminos, fish sauce and cumin to a
large measuring cup and whisk until well combined.
4. Pour that over the ground beef and cauliflower mixture and stir until well incorporated.
Continue cooking for about 3-5 minutes, until all the liquid has been absorbed. Remove
from heat, spread the meat mixture nice and evenly and make 4 shallow dimples on top.
Crack one egg in each of the dimples then sprinkle with salt and pepper and sliced jalapeño
peppers.
5. Set your oven to broil and place the skillet right under the broiler for about 8-10 minutes
or until the eggs are cooked to your liking. Mix 2 tablespoons of mayo with the apple cider
vinegar. Drizzle all over the skillet as soon as it comes out of the oven, then garnish with
diced avocado and fresh chopped parsley. Poke the yolks and serve immediately.
Creamy Cauliflower & Beef Skillet
(4 servings)

483.08 40.47g 23.16g 6.17g
Ingredients
Preparation
2 Tbsp. of coconut oil
8 oz .of smoked salmon, diced
2 zucchinis, spiraled or use a peeler to
make into long noodle-like strands
1/4 cup of mayonnaise
1. In a skillet, melt the coconut oil over medium-
high heat. Add the smoked salmon and sauté until
slightly browned, about 2 to 3 minutes.
2. Add the zucchini “noodles” to the skillet and
sauté until soft, about 1 to 2 minutes.
3. Add the mayo to the skillet, stirring well to combine.
4.Divide the “noodles” between 2 plates and serve.
Creamy Salmon Pasta
(2 servings)

438.02 35.68g 22.07g 8.97g
Ingredients
Preparation
2 oz. olive oil
14 oz. zucchini noodles
21 oz. cherry tomatoes, halved
24 oz. chilean sea bass fillets
2 tsp. salt
2 tsp. pepper
1. Preheat the grill to medium heat. Preheat the oven to 425 degrees. Rub the sea
bass fillets with olive oil, leaving the skin on and season with salt and pepper. Grill
over medium heat for about 20 minutes.
2. Arrange the tomatoes on a foil-lined sheet pan. Drizzle with olive oil and season
with salt and pepper. Roast in the oven for 15 minutes, until slight charred.
3. Saute the zucchini noodles in 1 tablespoon of olive oil until tender. Season with salt
and pepper.
4. Divide the zucchini noodles between four plates. Top with sea bass and roasted
tomatoes.
Grilled Sea Bass
(4 servings)

497.62 19.31g 66.21g 12.76g
Ingredients
Preparation
2 Tbsp. cooking oil
2 1/2 lb. boneless pork loin
1 (28 oz) can crushed tomatoes
3/4 cup chicken stock
1/2 cup onion, chopped
1/3 cup carrots, finely chopped
1/2 tsp. garlic, minced
Salt and pepper to taste
1/4 tsp. fresh rosemary, finely chopped
1/8 tsp. fresh thyme, finely chopped
1 bay leaf
1. Place a large skillet over medium-high heat. Add the cooking oil to the skillet and
allow it to heat up. While you wait, season the pork loin with salt, pepper, rosemary,
and thyme. Once the skillet is hot, sear all sides of the pork loin, approximately 3
minutes per side, just until golden brown.
2. Place the pork loin in the bottom of the slow cooker. Cover with tomatoes, chicken
stock, onions, carrots, tomato paste, garlic, bay leaf, and additional salt and pepper if
needed. Cook on low for 8 hours, or on high for approximately half the time.
3. Once cooked, use two forks to pull the meat, so that it is shredded. Serve atop a
cauliflower mash or veggie noodles.
Slow Cooker Pork Ragu
(4 servings)

266.5 12.83g 24.35g 7.81g
Ingredients
Preparation
2 bay leaves
2 tsp. dried thyme
4 shallots, finely diced
2 cups fish stock
2 Tbsp. parsley, finely chopped
3 Tbsp. olive oil
1/2 cup white wine
1 lb. crab meat
1 celery stalk
1 tsp. salt
1.In a small bowl, mix the crab meat and parsley. In a large saucepan over medium heat,
saute the shallots in the olive oil for about 3 minutes. Add the wine and allow the mixture to
simmer for several minutes.
2. Turn the heat to medium-high and stir in the tomato paste and the stock. Mix well to
ensure that the paste has dissolved. Add the bay leaves and thyme. Allow the mixture to
simmer for about 20 minutes. Season with salt and pepper.
3. Place the crab meat in a large bowl. Remove the bay leaves from the sauce and pour over
the crab. You may choose to not use all the sauce, depending on how much liquid you would
like in your stew.
Hearty Crab Stew
(4 servings)

265.18 11.19g 27.15g 7.01g
Ingredients
Preparation
4 chicken breasts
10 oz. portobello mushrooms, sliced
8 Tbsp. marsala cooking wine
1/2 cup chicken stock
1 Tbsp. arrowroot powder
4 Tbsp. butter
1 tsp. salt
1 tsp. black pepper
1. Heat a tablespoon of butter in a skillet over
medium-high heat. Season both sides of the
chicken breasts with salt and pepper to taste.
Cook the chicken for 3-5 minutes per side until golden and cooked through then
place it on a plate to the side.
2. Add another tablespoon of butter to the pan then sauté the mushrooms in it for 5
minutes, stirring until golden brown and there is now liquid left.
3. Once the mushrooms are done, add the marsala wine to the pan and bring it to
a boil, lowering the heat once it starts to have it simmer for a few minutes. Whisk
together the arrowroot powder and chicken broth in a bowl and add it to the pan
with the other 2 tablespoons of butter, simmering it until it thickens.
4. Once the sauce thickens, add the chicken back to the pan and heat it in the sauce
until the chicken is fully reheated. Garnish with fresh parsley and enjoy!
Chicken Marsala
(4 servings)

56.06 2.32g 2.47g 8.68g
Ingredients
Preparation
1 1/2 tsp. onion powder
1/8 tsp. cayenne
1 Tbsp. paprika
1/4 cup nutritional yeast
1 1/2 tsp. garlic powder
1/4 tsp. salt
1 bag Epic brand baked pork rinds
avocado oil spray
1. Add all the ingredients to a blender except the pork rinds and avocado spray to a
food processor and proces until smooth.
2. Lightly spray your baked pork rinds with avocado oil spray. Transfer the pork rinds
to a plastic bag, sprinkle the topping and shake it until the pork rinds dry and the
spices are sticking. Enjoy!
Keto Cheetos
(1 serving)

101.75 6.85g 3.24g 9.36g
Ingredients
Preparation
10 cups thinly sliced zucchini
2 Tbsp. olive oil
1/2 tsp. sea salt
1 tsp. onion powder
1/2 tsp. italian seasoning
1/2 lemon, juiced
1/8 tsp. crushed red pepper flakes
1. Toss zucchini slices with all seasonings, olive oil and lemon juice. Taste and
adjust as needed.
2. Arrange seasoned zucchini slices in a single layer on dehydrator trays.
3. Dehydrate at 125 degrees for up to 24 hours or until completely dehydrated and
crispy.
4. Store in an air tight container at room temperature for several months.
Crispy Zucchini Chips
(5 servings)

281.56 25.25g 8.3g 11.3g
Ingredients
Preparation
2 tsp. vanilla extract
2 egg whites
1/2 tsp. cinnamon
1/4 cup coconut oil
1 cup almonds
1/2 cup pumpkin seeds
1 cup coconut flakes
1 cup sunflower seeds
1/3 cup sunflower seed butter
3 scoops collagen powder
1/2 tsp. salt
1/3 cup stevia
1. Preheat oven to 350 degrees and line a baking pan with parchment paper. In a
large bowl, stir together the almonds, sunflower seeds, coconut flakes, and pumpkin
seeds.
2. Place a small saucepan over low heat and add the nut butter, coconut oil, collagen,
and stevia. Heat this mixture for 2-3 minutes until smooth and combined. Once
combined, remove from heat and stir in vanilla extract, cinnamon, and sea salt.
3. Pour the mixture over the nut and seed mixture and stir them together until
thoroughly combined. Once mixed, add the egg whites and mix again, until the dry
ingredients are well coated with the wet ingredients. Then press the mixture in the
baking pan and press down to form an even layer. Bake for 20 minutes.
4. Let the bars cool completely before removing from the pan and cutting into 12
bars.
Protein Bars
(12 servings)

166.13 14.97g 4.83g 5.76g
Ingredients
Preparation
3 eggs
2 oz. coconut oil
2 oz. flaxseeds, ground
4 oz. unsweetened shredded coconut
1 oz. unsweetened cocoa powder
2 tsp. cinnamon
4 Tbsp. Swerve sweetener
1 1/2 oz. cacao nibs
11 oz. sunflower seeds
1. Preheat the oven to 350 degrees and line a baking dish with parchment paper.
2. Place the sunflower seeds, flaxseeds, and eggs in the food processor with the
blade attachment. Pulse the processor until the seeds are roughly chopped and
mixed well with the eggs.
3. Once mixed well, place all the other ingredients in the food processor and pulse
it again until thoroughly mixed and starting to clump together like a dough.
Press the mixture firmly into the prepared baking dish until it forms a solidified
consistency in the bar.
4. Bake for 15 to 20 minutes. Allow the bars to cool before cutting into 22 servings.
Chocolate Seed Bars
(22 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
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)

27.95g .19g .55g 6.98g
Ingredients
Preparation
2 cups fresh blueberries
1 red bell pepper, diced
2 jalapeno peppers, seeded & finely diced
1/2 red onion, diced
1/3 cup fresh cilantro, chopped
1/2 tsp. sea salt
juice of 1 lime
1. Roughly chop the blueberries. You can also put them in a food processor and pulse
a few times.
2. Combine the blueberries and the rest of the ingredients in a large bowl and mix
together.
3. You can enjoy right away, but it’ll taste better after you let it sit for hour in the
fridge so the flavors meld together and build!
Blueberry Salsa
(9 servings)

118.62 10.79g 2.49g 5.74g
Ingredients
Preparation
2 Tbsp. coconut oil, softened
1/2 cup. tahini
1/4 cup coconut cream
3 Tbsp. monk fruit sweetener
1/3 cup coconut flour
1 1/2 oz. sugar free chocolate chips
1. Combine the tahini, coconut oil, monk fruit sweetener
and vanilla and mix until smooth. Fold in the coconut
flour until well combined.
2. Transfer the dough to a lined 8” x 4” baking pan and
set in the freezer for 15 minutes to harden.
3. To make the topping, place the coconut cream and chocolate chips in a sauce pan
over low heat to melt the mixture. Once it is fully melted, remove from the heat and
allow to cool for 5 minutes.
4. Pour the melted chocolate on top of the frozen dough mixture, smoothing it out
with a spatula. Sprinkle with sea salt if desired.
5. Place back in the freezer for 20 minutes to set. Cut into 12 bars and enjoy! Store
extra servings in the fridge or freezer.
Cookie Dough Bars
(12 servings)

mealplan.week52.pdf

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