Introduction
With the New Year now upon us, you have made 2015 the year where you will finally seize control over your body by shedding the weight that you have always longed to lose. Congratulations on finally making such a fateful decision, as you are already ahead of the majority that just squirm on the fence, fearing the unknown. Virtually all your fears are paper tigers – when you mess up, it’s not failure – it’s feedback. And when you have a plan to adhere to, it’s much easier to avoid these pitfalls.
With that in mind, this first edition in a series of keto diet meal plans will help you get out of neutral after the 4th day of uninspiring food by supplying you with the shopping lists, day by day menus, and the recipes you need to make it happen.
The following plan for December 2014 will get you off to the races with a bewildering array of food designed to show you that there is more variety to this regimen than endless meals of chicken, a pile of spinach and an uninspiring glass of water.
Don’t be frightened by the sheer volume of food proposed, as it will be offset by the simple carb foods and snacks that you will stop purchasing. This month’s plan was designed to showcase a wide slate of dishes, but fans of a simpler meal regimen can slash out half of the proposed dishes and repeat their favorites, so long as you meet the #1 requirement of the ketogenic diet: consumption of less than 20 grams of net carbs per day.
If this is your first time attempting the keto diet and have no clue how to determine this, stay tuned: we will reveal more about this way of life in the pages that follow. Congrats again on choosing a healthier path through the minefield that is the world of modern food … we’re glad to have you on our team!
Table of Contents
How the Keto Diet Works
The keto diet is a very low carb, high fat diet that gets your body to use fat as its primary fuel source instead of carbs.
Here are the aspects that you need to follow, in brief:
- Consumption of net carbs limited to less than 20 grams per day.
- Only simple carbs count towards this total. Fiber is not metabolized in the same manner that sugar is. Fiber is subtracted from total carbs to obtain the number of net carbs that a dish contains.
- As a result, grain-based foods are restricted, as are most fruits. Vegetables, meats, and other foods that are low in simple carbs are allowed.
- Feel free to eat fatty foods, but emphasize monounsaturated and saturated fats over foods that contain polyunsaturated ones.
- Adapting to this dietary regimen will have growing pains. Be sure to intake two grams of sodium per day (broth in dishes will remedy this), and consider taking magnesium supplements to alleviate any cramps you may encounter.
- Drink lots of water. Have a tall glass at every meal, and have a water bottle with you at all times between them.
The Benefits of the Keto Diet
Initially developed as a way to treat those suffering from epilepsy, the keto diet has been found to be desirable among those looking to shed weight, as its biochemical underpinnings train the body to use fat instead of carbohydrates as its primary fuel source.
As a result of this, the formerly impenetrable fat stores that many have struggled to lose over the years are raided by your body to run its everyday functions, often causing dramatic reductions in weight and BMI at rates that don’t seem real … until you try it for yourself.
Another positive benefit of switching to the keto diet is that it reduces or eliminates the nasty symptoms of Polycystic Overian Syndrome (PCOS). Feeding off of excess free insulin in the bloodstream, the negative effects of PCOS plagues the lives of one out of every ten women in the world today.
Excessive free insulin increases the amount of testosterone in the body, which is a hormone that is behind many of the symptoms associated with PCOS (excessive body hair, acne, thinning hair and conception problems).
By adopting the ketogenic diet, those suffering from PCOS will a massive reduction of the amount of free insulin in their body, as the high amounts of carbs that used to trigger such a huge insulin response (and fan the flames of insulin resistance) will no longer in present.
What’s Allowed on the Keto Diet
On the keto diet, what you eat is vitally important. The following foods will keep you below 20 grams per day…
Here is what’s allowed:
- fatty red meats
- chicken with the skin left on
- fish (but be careful of eating too much, as more than a few servings per week will put you at risk for heavy metal contamination)
- offal (organ meat)
- eggs
- seeds & nuts
- most vegetables, except for potatoes
- small metered amounts of berries
What’s Banned on the Keto Diet
The keto diet is defined by its exclusion of simple carbs. The following foods are forbidden:
- bread and other foods with grains (whole grains are very bit as bad as refined grains … don’t be fooled)
- cereal
- beans
- soda (though diet soda is OK, as it is sweetened by aspartame, not sugar)
- pasta
- potatoes
- pizza crust
- beer
- cookies
- bagels
- candy
- honey
- chips derived from grains
- pretzels
- popsicles
- crackers
- most condiments (High Fructose Corn Syrup [HFCS] is rife in these toppings … beware!)
- anything else with high amounts of carbs (in general, be very skeptical of anything in the aisles of a supermarket … read labels religiously!)
- fruit, except for small amounts of berries
- milk
30 Day Ketogenic PCOS Meal Plan – December 2014
Week By Week, Day By Day
Before we delve deeply into the keto diet and specific targeted eating strategies based on various needs, we will explore the wide variety of dishes that are possible for those committing to this regimen. While this 30 day plan is a tad ambitious (perfect for those that love to experiment in the kitchen), feel free to cut down and simplify the following layout if you are time constrained and less adventurous when it comes to the culinary arts.
So long as you make sure to keep your net carbs under 20 grams per day (thus keeping your body in ketosis), any modifications you make to the below plan will still achieve the end goals of your new ketogenic way of life.
Week 1
Since you are new to the ketogenic diet, the grocery list this week will pack your car or taxi cab to the gills. If you are feeling the sticker shock, don’t worry, as many of the following items can be bought in bulk, and are non-perishables that will keep in your pantry for a long time once purchased.
This list also assumes that you are starting out with cupboards that are bare, so if you have many of the items on this list, you can cross them out as you move down the page.
Grocery List
- Eggs (1 – dozen carton, 1- half-dozen carton)
- 4 sticks of butter
- 3 packs of bacon (1 thick cut, 2 normal size)
- 1 bag of flaxseed meal (1 lb)
- 1 jar of psyllium husk powder
- 4 avocados
- 1 bag of almond flour
- 6 medium spring onions
- 1 jar of minced garlic
- 1 bottle of dried cilantro
- 1 bottle of dried chives
- Colby Jack Cheese
- 1 bottle of Red Chili Flakes
- Box of table salt (like Windsor or whatever brand you like)
- Black pepper
- 1 carton of Coconut Milk
- 1 bottle of lemon juice
- Box of baking powder
- 1 bottle of Montreal Steak Spice
- 1 large chicken breast
- 1 small tomato
- Muenster Cheese
- 1 jar of mayonnaise
- 20 ounces worth of mushrooms (roughly 20-24, but weigh at the store to be certain)
- 2 – two pound ribeye steaks
- 1 bottle of Port wine
- 2 cartons of Heavy Cream
- 1 bottle of chili powder
- 24 chicken thighs (pro tip: family packs offer better value than smaller bachelor packs)
- large carton of chicken stock (1 quart, or 946ml for the rest of the world)
- large carton of beef stock (1 quart, or 946ml for the rest of the world)
- big bottle of olive oil (you’ll be using lots over the ensuing weeks and months)
- bottle of tomato paste
- bottle of Reduced Sugar Ketchup
- bottle of Soy Sauce
- bottle of Sambal Olek
- bottle of Dijon Mustard
- bottle of Worcestershire Sauce
- bottle of garlic powder
- bottle of Liquid Smoke
- bottle of onion powder
- bottle of cumin
- 2 pounds of pork loin
- bottle of Victoria Taylor’s Tuscan Seasoning
- Medium block of Parmesan cheese
- bag of spinach
- block of Havarti cheese
- 6 pounds of chicken tenderloin
- bottle of lemon pepper
- bottle of seasoning salt
- bag of Joseph’s Pita Bread (if you can’t get a hold of this, see your local low carb bread provider for wraps that will work)
- pack of cream cheese
- 6 jalapenos
- 1 bag of shredded mozzarella cheese
- 1 bottle of Frank’s Red Hot
- 1 bag of shredded cheddar cheese
- bottle of celery seed
- bag/bottle of Xanthan Gum
- 2 jars of Rao’s Marinara Sauce (again, see your local low carb retailer for this product a substitution if you can’t wait for Amazon to beat a path to your door)
- enough packs of Mozzarella slices for thirty slices (for the Keto Lasagna you’ll be making this week … mmmm!)
- 2 Spaghetti Squash
- 3 pounds of ground beef
- 32 ounces of Whole Milk Ricotta Cheese
Day 1
Breakfast
Mexican Muffins con Tocino
Per serving: 163 Calories, 14.1g Fat, 1.5g Net Carbs, and 6.1g Protein.
Lunch
CBT Salad
Per serving: 451 Calories, 33g Fat, 1.5g Net Carbs, and 23.6g Protein. Serves 4.
Dinner
Striploin Steak with Mushroom Sauce
Per serving: 984 Calories, 62g Fat, 6g Net Carbs, and 102g Protein.
Day total: 1598 Calories, 109.1g Fat, 9g Net Carbs, and 131.7g Protein.
Day 2
Breakfast
Scrambled Eggs In A Bacon Bowl
Per serving: 286 Calories, 21.7g Fat, 2g Net Carbs, and 19.4g Protein.
Lunch
Chili Chicken BBQ Soup
Each serving comes out to be 487 Calories, 38.3g Fats, 4.3g Net Carbs, and 24.5g Protein.
Dinner
Cheesy Pork Loin with Spinach
Per serving: 818 Calories, 63.3g Fat, 3.8g Net Carbs, and 50g Protein. Serves 2.
Day total: 1591 Calories, 123.3g Fat, 10.1g Net Carbs, and 93.9g Protein.
Day 3
Breakfast
Mexican Muffins con Tocino
Per serving: 163 Calories, 14.1g Fat, 1.5g Net Carbs, and 6.1g Protein.
Lunch
Pulled Lemon Chicken Wrap
Per serving: 646 Calories, 31g Fat, 5.7g Net Carbs, and 79.4g Protein. Serves 4.
Dinner
Chicken Jalapeno Casserole
740 Calories, 61.2g Fats, 2.5g Net Carbs, and 31.8g Protein.
Day total: 1549 Calories, 106.3g Fat, 9.7g Net Carbs, and 117.3g Protein.
Day 4
Breakfast
Scrambled Eggs In A Bacon Bowl
Per serving: 286 Calories, 21.7g Fat, 2g Net Carbs, and 19.4g Protein.
Lunch
Slow Cooked Spicy Chicken Soup
Per serving: 523 Calories, 44.2g Fats, 3.4g Net Carbs, and 20.8g Protein.
Dinner
Keto Lasagna
Per serving: 711 Calories, 59g Fat, 13g Net Carbs, and 43g Protein. Serves 12.
Day total: 1520 Calories, 124.9g Fat, 18.4g Net Carbs, and 83.2g Protein.
Day 5
Breakfast
Mexican Muffins con Tocino
Per serving: 163 Calories, 14.1g Fat, 1.5g Net Carbs, and 6.1g Protein.
Lunch
Slow Cooked Spicy Chicken Soup
Per serving: 523 Calories, 44.2g Fats, 3.4g Net Carbs, and 20.8g Protein.
Dinner
Striploin Steak with Mushroom Sauce
Per serving: 984 Calories, 62g Fat, 6g Net Carbs, and 102g Protein.
Day total: 1670 Calories, 120.3g Fat, 10.9g Net Carbs, and 128.9g Protein.
Day 6
Breakfast
Scrambled Eggs In A Bacon Bowl
Per serving: 286 Calories, 21.7g Fat, 2g Net Carbs, and 19.4g Protein.
Lunch
Pulled Lemon Chicken Wrap
Per serving: 646 Calories, 31g Fat, 5.7g Net Carbs, and 79.4g Protein. Serves 4.
Dinner
Chicken Jalapeno Casserole
740 Calories, 61.2g Fats, 2.5g Net Carbs, and 31.8g Protein.
Day total: 1672 Calories, 113.9g Fat, 10.2g Net Carbs, and 130.6g Protein.
Day 7
Breakfast
Mexican Muffins con Tocino
Per serving: 163 Calories, 14.1g Fat, 1.5g Net Carbs, and 6.1g Protein.
Lunch
Chili Chicken BBQ Soup
Each serving comes out to be 487 Calories, 38.3g Fats, 4.3g Net Carbs, and 24.5g Protein.
Dinner
Keto Lasagna
Per serving: 711 Calories, 59g Fat, 13g Net Carbs, and 43g Protein. Serves 12.
Day total: 1361 Calories, 111.4g Fat, 18.8g Net Carbs, and 73.6g Protein.
Week 2
After a relatively calorie rich start to the month, this week’s meals are a bit lighter to unlock the fat-busting properties of caloric restriction. If you find yourself hungry between meals, drink some water to keep those pangs at bay. With time, you’ll get used to the lower caloric and carb amounts.
Your grocery bill will be big again this week, as the process of building an extensive pantry filled with the seasonings and keto-friendly alternative cooking supplies that will replace sugar and starch in your cooking regimen continues.
Don’t worry though, as it will all settle down in the coming weeks as the supplies you’ll buy will be largely limited to perishable fresh food. As for the non-perishables, attempt to buy in bulk as much as possible, as this will save you so much money over time!
Grocery List
- bottle of stevia extract
- carton of almond milk
- bag of unsweetened flaked coconut
- Eggs (1 – dozen carton, 1- half-dozen carton)
- bag of almonds (at least 150 grams or more)
- 1 stick of butter
- jar of organic peanut butter
- bottle of coconut oil
- package of raspberries (make there are at least 12 – what you don’t use for your PB & J sandwiches this week, you can use for snacks. Watch your net carbs though, as ten berries contains 1.1g net)
- 2 bags of shredded mozzarella cheese
- 1 large chicken breast
- bottle of dried basil
- bottle of dried parsley
- 4 medium tomatoes
- 2 packs of bacon (2 thick cut)
- 2 bags of shredded cheddar cheese
- 2 Jars of Rao’s Marinara Sauce
- 1 stalk of broccoli
- 1 bag of carrots
- 1 white large onion
- 1 bunch of celery
- 1 bag of shredded Colby Jack cheese
- 2 pounds of Chorizo
- 8 pounds of boneless skinless chicken thighs
- 1 carton of heavy cream (if you’re short from last week)
- 2 cans of stewed tomatoes
- 1 carton of chicken stock (if you’re short from last week)
- container of sour cream
- 2 pounds of pork shoulder
- a bottle of oregano
- a bottle of cinnamon
- a bottle of paprika
- 12 to 16 button mushrooms
- 2 jalapenos
- 1 green pepper
- 1 bell pepper
- 4 bay leaves
- 1 yellow onion
- 1 carton of gelatinous bone broth
- small can of tomato paste
- can of ground coffee
- 1 lime
- 5 pounds of flank steak
- bottle of Italian Seasoning
- bag of shredded coconut
- 12 shrimp
- carton of unsweetened coconut milk
- jar of Chili Garlic Sauce
- 2 racks of pork ribs
- box of Splenda
- bottle of ground ginger
- bottle of cayenne pepper
Day 1
Breakfast
Coconut Crisps Cereal
Per serving: 211 Calories, 20.8g Fats, 4.1g Net Carbs, and 2.4g Protein.
Lunch
Keto Friendly PB & J Sandwich
Per serving: 243 Calories, 18.9g Fat, 3.8g Net Carbs, and 8.3g Protein.
Dinner
Keto Friendly Deep Dish Pizza
Per serving (2 slices): 721 Calories, 39.4g Fat, 9g Net Carbs, and 50.1g Protein. Serves 4.
Day total: 1175 Calories, 79.1g Fat, 16.9g Net Carbs, and 60.8g Protein.
Day 2
Breakfast
Bacon, Egg and Veggie Hash
Per serving: 312 Calories, 24g Fat, 4.1g Net Carbs, and 18.6g Protein.
Lunch
Keto Friendly PB & J Sandwich
Per serving: 243 Calories, 18.9g Fat, 3.8g Net Carbs, and 8.3g Protein.
Dinner
Sopa con Chorizo y Pollo
Per serving: 659 Calories, 47g Fat, 6g Net Carbs, and 52g Protein. Serves 8.
Day total: 1214 Calories, 89.9g Fat, 13.9g Net Carbs, and 78.9g Protein.
Day 3
Breakfast
Coconut Crisps Cereal
Per serving: 211 Calories, 20.8g Fats, 4.1g Net Carbs, and 2.4g Protein.
Lunch
New Mexican Stew
Per serving: 386 Calories, 28.9g Fats, 6.4g Net Carbs, and 19.9g Protein.
Dinner
Steak Rolls with Spinach and Cheese (2 servings)
Per serving: 519 Calories, 29g Fat, 1g Net Carb, and 57g Protein. Serves 6.
Day total: 1639 Calories, 107.7g Fat, 12.5g Net Carbs, and 136.3g Protein.
Day 4
Breakfast
Bacon, Egg and Veggie Hash
Per serving: 312 Calories, 24g Fat, 4.1g Net Carbs, and 18.6g Protein.
Lunch
New Mexican Stew
Per serving: 386 Calories, 28.9g Fats, 6.4g Net Carbs, and 19.9g Protein.
Dinner
Steak Rolls with Spinach and Cheese (2 servings)
Per serving: 519 Calories, 29g Fat, 1g Net Carb, and 57g Protein. Serves 6.
Day total: 1736 Calories, 110.9g Fat, 12.5g Net Carbs, and 152.5g Protein.
Day 5
Breakfast
Coconut Crisps Cereal
Per serving: 211 Calories, 20.8g Fats, 4.1g Net Carbs, and 2.4g Protein.
Lunch
Keto Friendly PB & J Sandwich
Per serving: 243 Calories, 18.9g Fat, 3.8g Net Carbs, and 8.3g Protein.
Dinner
Keto Friendly Deep Dish Pizza
Per serving (2 slices): 721 Calories, 39.4g Fat, 9g Net Carbs, and 50.1g Protein. Serves 4.
Day total: 1175 Calories, 79.1g Fat, 16.9g Net Carbs, and 60.8g Protein.
Day 6
Breakfast
Bacon, Egg and Veggie Hash
Per serving: 311.5 Calories, 24g Fat, 4.1g Net Carbs, and 18.6g Protein.
Lunch
New Mexican Stew
Per serving: 386 Calories, 28.9g Fats, 6.4g Net Carbs, and 19.9g Protein.
Dinner
Sopa con Chorizo y Pollo
Per serving: 659 Calories, 47g Fat, 6g Net Carbs, and 52g Protein. Serves 8.
Day total: 1357 Calories, 99.9g Fat, 16.5g Net Carbs, and 90.5g Protein.
Day 7
Breakfast
Coconut Crisps Cereal
Per serving: 211 Calories, 20.8g Fats, 4.1g Net Carbs, and 2.4g Protein.
Lunch
Coconut Shrimp A La Carte
Per serving: 335 Calories, 34.5g Fat, 3.5g Net Carbs, and 5.5g Protein.
Dinner
Midwestern Keto Ribs
Per serving (4 ribs): 925 Calories, 59g Fat, 4g Net Carbs, and 99g Protein.
Day total: 1471 Calories, 114.3g Fat, 11.6g Net Carbs, and 106.9g Protein.
Week 3
With the non-perishables starting to get stocked in your cupboard, the pace of their addition will begin to slow this week. The exploration of the full range of keto cooking continues this week though, so expect to buy different types of meat and veggies in order to understand all the amazing things you can have while on a ketogenic diet.
One thing of note: while balsamic vinegar is used as a flavoring agent in one of the recipes for this week, it is also high in carbs and can throw off your ketogenic state if you drench your meals in it. While it is possible to enjoy some high carb foods in this regimen, developing the self-discipline to limit your doses it is key going forward…
Grocery List
- bottle of vanilla extract
- bag/bottle of Swerve
- 2 – dozen egg cartons
- 1 lemon
- small carton of raspberries
- 4 sticks of butter
- 6 ounces of brie
- pack of mozzarella slices (with at least 16 slices)
- small bag/box of basil leaves
- 4 medium tomatoes
- small bottle of balsamic vinegar
- 1 pack of bacon
- 20 chicken thighs
- 2 bags of shredded cheddar cheese
- 2 bags of spinach
- carton of heavy cream
- 4 packs of cream cheese
- box of Carbquik
- box of sausage rounds
- bag of romaine lettuce (or a head if you feel like chopping it up)
- pre-prepared pulled pork (ensure that it has not had sweeteners added to it … read the labels!)
- a bundle of fresh cilantro
- a red bell pepper
- small jar of tomato paste
- 1 lime
- red curry paste
- rice wine vinegar
- bottle of Five Spice
- bottle of Fish Sauce
- bottle of mango extract
- 4 white onions
- bottle of dry white wine
- 2 bulbs of garlic
- bottle of tarragon
- bottle of Weber Canadian Chicken Seasoning (or any bottle of poultry seasoning will do)
- bottle of Herbes de Provence
- 2 cans of tuna
- bottle of dried dill
- 2 cucumbers
- Boursin cheese
- Sliced Deli meat of your choosing
- 3 pounds of salmon fillet
- 2 pounds of ground beef
Day 1
Breakfast
Belgian Style Waffles with Raspberry and Brie
Per serving: 440 Calories, 39.5g Fat, 7g Net Carbs, and 21g Protein.
Lunch
Mozza Bites with Tomato and Lettuce
Per serving (2 bites): 342 Calories, 19.2g Fat, 8.4g Net Carbs, and 33.2g Protein.
Dinner
Chick and Bacon Pot Pie
Per serving: 434 Calories, 35.6g Fats, 3.4g Net Carbs, and 20.4g Protein.
Day total: 1216 Calories, 94.9g Fat, 18.8g Net Carbs, and 74.6g Protein.
Day 2
Breakfast
Keto Breakfast Sandwiches
Per serving: Calories: 303, Fat: 18.6g, Net Carbs: 5.8g, Protein: 26.4g
Lunch
Thai Style Salad with Pork
Per serving: 461 Calories, 32.6g Fats, 5.2g Net Carbs, and 29.2g Protein.
Dinner
Baked Chicken Breasts in Provence Sauce
Per serving: 478 calories, 46 g fat, 5g Net Carbs, 11 g protein.
Day total: 1242 Calories, 97.2g Fat, 16g Net Carbs, and 66.6g Protein.
Day 3
Breakfast
Belgian Style Waffles with Raspberry and Brie
Per serving: 440 Calories, 39.5g Fat, 7g Net Carbs, and 21g Protein.
Lunch
Full On Cuke Sandwich with Meat and Cheese
Per serving: 196 Calories, 12g Fat, 7g Net Carbs, and 17g Protein.
Dinner
Salmon Fillet in a Dill Creme Sauce (2 servings)
469 Calories, 40g Fats, 1.5g Net Carbs, and 22.5g Protein.
Day total: 1574 Calories, 131.5g Fat, 17g Net Carbs, and 83g Protein.
Day 4
Breakfast
Keto Breakfast Sandwiches
Per serving: Calories: 303, Fat: 18.6g, Net Carbs: 5.8g, Protein: 26.4g
Lunch
Tuna Salad Sandwich with Dill Pickle Slices
Per serving: 544 Calories, 38.3g Fat, 2.3g Net Carbs, and 42g Protein.
Dinner
Keto Friendly Meatballs
Per serving (2 large meatballs, 6.4 ounces): 758 Calories, 67.8g Fat, 2.9g Net Carbs, and 26g Protein.
Day total: 1605 Calories, 124.7g Fat, 11g Net Carbs, and 94.4g Protein.
Day 5
Breakfast
Belgian Style Waffles with Raspberry and Brie
Per serving: 440 Calories, 39.5g Fat, 7g Net Carbs, and 21g Protein.
Lunch
Mozza Bites with Tomato and Lettuce
Per serving (2 bites): 342 Calories, 19.2g Fat, 8.4g Net Carbs, and 33.2g Protein.
Dinner
Chick and Bacon Pot Pie
Per serving: 434 Calories, 35.6g Fats, 3.4g Net Carbs, and 20.4g Protein.
Day total: 1216 Calories, 94.9g Fat, 18.8g Net Carbs, and 74.6g Protein.
Day 6
Breakfast
Keto Breakfast Sandwiches
Per serving: Calories: 303, Fat: 18.6g, Net Carbs: 5.8g, Protein: 26.4g
Lunch
Thai Style Salad with Pork
Per serving: 461 Calories, 32.6g Fats, 5.2g Net Carbs, and 29.2g Protein.
Dinner
Baked Chicken Breasts in Provence Sauce
Per serving: 478 calories, 46 g fat, 11 g protein, 5g Net Carbs.
Day total: 1242 Calories, 97.2g Fat, 16g Net Carbs, and 66.6g Protein.
Day 7
Breakfast
Belgian Style Waffles with Raspberry and Brie
Per serving: 440 Calories, 39.5g Fat, 7g Net Carbs, and 21g Protein.
Lunch
Full On Cuke Sandwich with Meat and Cheese
Per serving: 196 Calories, 12g Fat, 7g Net Carbs, and 17g Protein.
Dinner
Salmon Fillet in a Dill Creme Sauce (2 servings)
469 Calories, 40g Fats, 1.5g Net Carbs, and 22.5g Protein.
Day total: 1574 Calories, 131.5g Fat, 17g Net Carbs, and 83g Protein.
Week 4
This week, most of the items will be of the perishable variety, though there are still some additions to the pantry that will set up in the months ahead. Coconut flour is one of those key planks, and with flavorings and spices like orange extract and sage, you will be able to successfully emulate the eating experiences you had in your pre-keto life.
Hope you enjoyed your initiation to the world of keto eating, as it will allow you to prepare dishes in the ensuing months with much more ease…!
Grocery List
- 3 packs of bacon (2 thick cut, 1 regular)
- 2 egg cartons
- 2 bunches of celery
- 3 red bell peppers
- 2 packages of cream cheese
- 2 chicken breasts
- 2 cans of diced tomatoes
- bottle of lime juice
- small bunch of fresh cilantro
- 3 white onions
- 3 sticks of butter
- 2 packets of butter (restaurant style)
- 2 green peppers
- bottle of Ellen’s Low Carb Barbecue sauce (or any other brand … see your local low carb retailer)
- box of unflavored gelatin
- 2 pounds ground beef
- 1 carton heavy cream
- 1 pound Italian sausage
- 3 bags of shredded Colby Jack Cheese
- 2 cans of six ounce green chilies
- container of whipped cream
- bottle of sea salt
- bottle of salsa
- 1 bag of shredded cheddar cheese
- 2 small tomatoes
- 1 bag of shredded Muenster cheese
- 12 chicken thighs
- 1 lemon
- 2 ?ngerling potatoes (these are very small potatoes … any others will put you over your carb limit, so NO substitutions!)
- 6 sprigs of thyme
- 1 head of broccoli
- 4 small avocados
- 1 medium yellow onion
- 1 bag of spinach
- Duck Breast (6 ounces)
- bottle of orange extract
- bottle of sage
- bag of coconut flour
- can of unsweetened pumpkin
- bottle of pumpkin pie spice
- 1 cucumber
Day 1
Breakfast
Scrambled Eggs In A Bacon Bowl (2 servings)
Per serving: 286 Calories, 21.7g Fat, 2g Net Carbs, and 19.4g Protein.
Lunch
Sopa Enchilada Pollo
Per serving: 345 Calories, 31.3g Fats, 6g Net Carbs, and 13.3g Protein.
Dinner
Ketoriffic Meatloaf
Per serving: 409 calories, 33 grams of fat, 23 grams of protein, 5 g Net Carbs.
Day total: 1326 Calories, 107.7g Fat, 15g Net Carbs, and 75.1g Protein.
Day 2
Breakfast
The Colby Jack Quiche
Per serving: 382 calories, 16 grams of protein, 33 grams of fat, 5g Net Carbs.
Lunch
Sopa Enchilada Pollo
Per serving: 345 Calories, 31.3g Fats, 6g Net Carbs, and 13.3g Protein.
Dinner
Pollo Cena del Jalisco
Per serving: 478 calories, 46 grams of fat, 11 grams of protein, 5g Net Carbs.
Day total: 1205 Calories, 110.3g Fat, 16g Net Carbs, and 40.3g Protein.
Day 3
Breakfast
Scrambled Eggs In A Bacon Bowl (2 servings)
Per serving: 286 Calories, 21.7g Fat, 2g Net Carbs, and 19.4g Protein.
Lunch
CBT Salad
Per serving: 451 Calories, 33g Fat, 1.5g Net Carbs, and 23.6g Protein. Serves 4.
Dinner
Lemon Herb Chicken Thighs
Per serving: 432 Calories, 28.5g Fat, 16.9g Net Carbs, and 31g Protein. Serves 2.
Day total: 1455 Calories, 104.9g Fat, 17g Net Carbs, and 93.4g Protein.
Day 4
Breakfast
The Colby Jack Quiche
Per serving: 382 calories, 16 grams of protein, 33 grams of fat, 5g Net Carbs.
Lunch
South of the Border Chicken Oven Bake
Per serving: 549 Calories, 40g Fat, 13g Net Carbs, and 39g Protein. Serves 6.
Dinner
Magret de Canard avec Saveur Orange et Herbes de Sauge
Per serving: 798 Calories, 71g Fats, 0g Net Carbs, and 36g Protein.
Day total: 1729 Calories, 144g Fat, 18g Net Carbs, and 91g Protein.
Day 5
Breakfast
Pumpkin Hotcakes with Cream Cheese
Per serving: 759 Calories, 66.7g Fat, 11.7g Net Carbs, and 19.9g Protein.
Lunch
CBT Salad
Per serving: 451 Calories, 33g Fat, 1.5g Net Carbs, and 23.6g Protein. Serves 4.
Dinner
Ketoriffic Meatloaf
Per serving: 409 calories, 33 grams of fat, 23 grams of protein, 5 g Net Carbs.
Day total: 1619 Calories, 132.7g Fat, 18.2g Net Carbs, and 66.5g Protein.
Day 6
Breakfast
Scrambled Eggs In A Bacon Bowl
Per serving: 286 Calories, 21.7g Fat, 2g Net Carbs, and 19.4g Protein.
Lunch
Cucumber Chicken Pipes
Per serving: 301 Calories, 19.7g Fat, 12.4g Net Carbs, and 18.6g Protein.
Dinner
Pollo Cena del Jalisco
Per serving: 478 calories, 46 grams of fat, 11 grams of protein, 5g Net Carbs.
Day total: 1065 Calories, 87.4g Fat, 19.4g Net Carbs, and 49g Protein.
Day 7
Breakfast
Scrambled Eggs In A Bacon Bowl
Per serving: 286 Calories, 21.7g Fat, 2g Net Carbs, and 19.4g Protein.
Lunch
Sopa Enchilada Pollo
Per serving: 345 Calories, 31.3g Fats, 6g Net Carbs, and 13.3g Protein.
Dinner
Magret de Canard avec Saveur Orange et Herbes de Sauge
Per serving: 798 Calories, 71g Fats, 0g Net Carbs, and 36g Protein.
Day total: 1429 Calories, 124g Fat, 8g Net Carbs, and 68.7g Protein.
Day 8 (Day 29 of 31)
Breakfast
Scrambled Eggs In A Bacon Bowl (2 servings)
Per serving: 286 Calories, 21.7g Fat, 2g Net Carbs, and 19.4g Protein.
Lunch
Sopa Enchilada Pollo
Per serving: 345 Calories, 31.3g Fats, 6g Net Carbs, and 13.3g Protein.
Dinner
Ketoriffic Meatloaf
Per serving: 409 calories, 33 grams of fat, 23 grams of protein, 5 g Net Carbs.
Day total: 1326 Calories, 107.7g Fat, 15g Net Carbs, and 75.1g Protein.
Day 9 (Day 30 of 31)
Breakfast
The Colby Jack Quiche
Per serving: 382 calories, 16 grams of protein, 33 grams of fat, 5g Net Carbs.
Lunch
Sopa Enchilada Pollo
Per serving: 345 Calories, 31.3g Fats, 6g Net Carbs, and 13.3g Protein.
Dinner
Pollo Cena del Jalisco
Per serving: 478 calories, 46 grams of fat, 11 grams of protein, 5g Net Carbs.
Day total: 1205 Calories, 110.3g Fat, 16g Net Carbs, and 40.3g Protein.
Day 10 (Day 31 of 31)
Breakfast
Scrambled Eggs In A Bacon Bowl (2 servings)
Per serving: 286 Calories, 21.7g Fat, 2g Net Carbs, and 19.4g Protein.
Lunch
CBT Salad
Per serving: 451 Calories, 33g Fat, 1.5g Net Carbs, and 23.6g Protein. Serves 4.
Dinner
Lemon Herb Chicken Thighs
Per serving: 432 Calories, 28.5g Fat, 11.4g Net Carbs, and 31g Protein. Serves 2.
Day total: 1455 Calories, 104.9g Fat, 17g Net Carbs, and 93.4g Protein.
Let’s Start Cooking…
Everything you need to put together the dishes outlined above can be found below. As you go and gain more confidence in the keto kitchen, feel free to modify ingredients or their amounts, but always, ALWAYS check the labels for total carbs per serving.
Remember, net carbs = total carbs – fiber, and your totals for the day should always fall below 20 grams, lest you risk breaking the ketosis system that you will be painstakingly constructing for yourself over the next several weeks. Happy cooking!
Breakfast Recipes
- Calories:Â 163
- Fat:Â 14.1g
- Carbohydrates:Â 1.5g
- Protein:Â 6.1g
- Mexican Muffins con Tocino
- 5 large Eggs
- 2 tablespoons of Butter
- 5 Slices Bacon
- ÂĽ cup Flaxseed Meal
- 1½ tablespoon Psyllium Husk Powder
- 2 medium Avocados
- ½ cup Almond Flour
- 3 medium Spring Onions
- 1 teaspoon Minced Garlic
- 1 teaspoon Dried Cilantro
- 1 teaspoon Dried Chives
- 4.5 oz. Colby Jack Cheese
- ÂĽ teaspoon Red Chili Flakes
- Salt & Pepper to Taste
- 1½ cup of a carton of Coconut Milk
- 1½ tablespoons Lemon Juice
- 1 teaspoon Baking Powder
- Combine almond flour, flax, psyllium, spices, coconut milk and lemon juice together in a bowl. While you cook the bacon, allow this mixture to set and incorporate itself with each other.
- Set the rangetop to medium low, cooking the strips of bacon until they achieve a crispy consistency. At the same time, set your oven to preheat up to 350 degrees Fahrenheit for when the mixture and bacon is ready to be baked into muffins. Once it appears that the bacon is almost finished, add butter to the pan.
- Dice up the spring onions and shred the Colby Jack, adding them and the baking powder to the mixture you left in the bowl. Crumble up the prepared bacon, adding it, the melted butter, and all the fat from the pan into the bowl.
- Slice an avocado in two, core it, then cube it while it is in its shell. Scoop out the end result and gently add it into the mixture.
- Grease up a muffin tray prior to pouring batter into each of the compartments and bake for 24 minutes.
- Chill muffins in the fridge, as they are best enjoyed cold.
- Calories:Â 286
- Fat:Â 21.7g
- Carbohydrates:Â 2g
- Protein:Â 19.4g
- 3 strips of bacon
- Scrambled eggs
- Preheat your oven to 375 degrees Fahrenheit.
- Cut two strips of bacon in half, spreading the four pieces over the base of the bacon mold (click on the link to get this gadget) in order to form the bottom of the bowl, making sure to overlap pieces to achieve a leak proof design.
- Firmly wind the third strip around the base to create the side
- Bake mold for 18 minutes or until it has achieved a crispy consistency.
- While the bowl is baking in the oven, prepare scrambled eggs as you normally would.
*Link for bacon mold
[divider]- Calories:Â 211
- Fat:Â 20.8g
- Carbohydrates:Â 4.1g
- Protein:Â 2.4g
- Dash of Stevia Extract
- Unsweetened Almond Milk
- 15 grams of Unsweetened Flaked Coconut per serving … make as much as you want!
- Take your flaked coconut and spread it out on a cookie sheet, popping them into a pre-heated oven at 325 degrees Fahrenheit for about 5 minutes.
- Watch these puppies like a hawk, as they burn quickly after they start to turn. Once start to turn brown, take them out right away!
- Once they cool down, put them in a ziplock bag with a dash of stevia extract.
- Serve in a bowl with Unsweetened Almond Milk.
- Calories:Â 312
- Fat:Â 24g
- Carbohydrates:Â 4.1g
- Protein:Â 18.6g
- 8 slices meaty bacon
- 1 tablespoon butter
- ½ cup chopped broccoli or cauliflower
- 1 carrot, peeled into thin strips
- ½ large white onion, chopped into small pieces
- 4 large organic eggs
- ½ cup finely chopped celery
- ½ cup shredded Colby jack cheese
- Slice the bacon into little ribbons, cutting against grain in the process.
- Set your rangetop to medium, melting your butter in a big skillet.
- Once it has liquified, add the vegetable ingredients and bacon and saute them together for, stirring frequently. When your bacon starts to get crispy along the edges and the veggies start to caramelize, it’s finished.
- Smooth the batter over the pan in equal proportion, creating a well in each quarter segment.
- Crack an egg in each and cook it all until the eggs are done.
- Top with cheese let it cook until the cheese melts. Serve hot!
- Calories:Â 440
- Fat:Â 39.5g
- Carbohydrates:Â 7g
- Protein:Â 21g
- Waffles:
- 2 tablespoons Flaxseed Meal
- ½ cup Almond Flour
- 1 teaspoon Vanilla Extract
- 1 teaspoon Baking Powder
- ? cup Coconut Milk
- 2 tablespoons Swerve
- 7 drops Liquid Stevia
- 2 large Eggs
- Filling:
- Lemon Zest (from ½ a lemon)
- ½ cup Raspberries
- 2 tablespoons Butter
- 1 tablespoons Swerve
- 1 tablespoons Lemon Juice
- 3 oz. Double Cream Brie
- Combine all ingredients for the waffles in a bowl until smooth.
- Preheat your waffle iron, and pour the batter in once hot. Cook until the light is green or until the steam starts to dissipate.
- Remove waffles from the iron and allow them to cool for a few minutes.
- Cut up the brie and layer it on the waffles while they are still warm so that the brie comes to room temperature.
- Powder your swerve in a spice grinder.
- Heat butter and swerve in a saucepan on a range top.
- When the butter is browning and the swerve is beginning to dissolve, add the raspberries, lemon juice, and lemon zest.
- Keep stirring the mixture until it becomes bubbly and jam-like.
- Put your waffles under a broiler until the brie has melted and the waffle have achieved a slightly crisp consistency.
- Put together waffles with the raspberry filling and the brie cheese. Grill each waffle for couple minutes per side.
- Enjoy!
- Calories:Â 303
- Fat:Â 18.6g
- Carbohydrates:Â 5.8g
- Protein:Â 26.4g
- 2 ounces Cold Unsalted Butter
- 2 Cups Carbquik
- ½ teaspoons Garlic Powder
- ½ teaspoons Salt
- 4 ounces Cheddar Cheese, Shredded
- ÂĽ Cup Water
- Sausage Rounds
- ÂĽ Cup Heavy Cream
- Shredded Cheese
- Fried Eggs
- Preheat your oven to 450 degrees Fahrenheit.
- Add Carbquik mix to a large container.
- Add butter, using two knives to slice into it until you have formed coarse dough balls.
- Mix in garlic powder, salt and cheese and combine them thoroughly
- Add wet ingredients and combine until it integrates with the dough
- Divide into six balls and place onto a greased up cookie sheet.
- Bake for no longer than ten minutes, biscuits are done when golden brown.
- Place cooked sausage round and fried egg between sliced open biscuits, adding shredded cheese on top before closing the breakfast sandwich.
- Calories:Â 759
- Fat:Â 66.7g
- Carbohydrates:Â 11.7g
- Protein:Â 19.9g
- Pumpkin butter:
- 3 tablespoons butter (unsalted)
- ½ tablespoons canned pumpkin
- 1/16 teaspoons raw stevia
- Pancakes:
- 2 eggs
- 2 ounce cream cheese
- 2 tablespoons coconut flour
- ÂĽ tablespoons pumpkin pie spice
- Pumpkin butter:
- Combine butter and the pumpkin, placing them in the microwave and nuking them for ten seconds at a time until it has smoothed out.
- After you have achieved this, add Stevia until sufficiently sweet.
- Pancakes:
- In a big bowl, mix up cream cheese, coconut flour, pumpkin pie spice, and eggs.
- Pre-heat a teflon pan at medium heat on the range for a few minutes, adding a tablespoon of butter once you can feel the heat rising from the base of the pan.
- Once the butter browns, pour in half the batter.
- Once you see bubbles, flip the pancake.
- Cook for no more than 60 seconds on the other side, then remove it from the pan.
- Repeat process until you have finished all your pancakes.
- Top both pancakes with pumpkin butter and a butter.
- Calories:Â 382
- Fat:Â 33g
- Carbohydrates:Â 5g
- Protein:Â 16g
- 2 tablespoons butter
- 5-6 cups shredded colby jack cheese, divided in half
- 12 large eggs
- 2 cups heavy cream
- 1 large white onion, finely chopped
- 1 tsp salt
- 1 tsp ground black pepper
- 2 tsp dried thyme
- Preheat your oven to 350 degrees Fahrenheit.
- In a saucepan, melt butter over medium heat on your stovetop. Add veggies sauteing the onions until they are clear. Once this has occurred, remove for heat and allow the mixture to cool.
- Grease up two 10 inch deep pie pans. Put two cups of cheese in the base of each greased pan. Divide the cooled veggies to each container, spread evenly over the cheese.
- Open up twelve eggs into a large bowl, adding cream and spices, whisking them together until they have been integrated well with each other.
- Pour half of the blended mixture into each pan, and then use a fork to calmly distribute the cheese and veg into the egg and cream mix.
- Place pans in the oven with an inch of space between each. Bake for at least 20 minutes; when it is puffy and golden in the center, it’s done.
- Slice the quiches into sixths. Serve immediately, or if you want to stockpile them for later, stick them in the fridge or freezer.
Lunch Recipes
- Calories:Â 487
- Fat:Â 38.3g
- Carbohydrates:Â 4.3g
- Protein:Â 24.5g
- The Base:
- 2 teaspoons Chili Powder
- 3 medium Chicken Thighs
- 1½ cup Chicken Broth
- 1½ cup Beef Broth
- 2 tablespoons Olive Oil
- Salt and Pepper to Taste
- Bbq Sauce:
- ÂĽ cup Tomato Paste
- ÂĽ cup Reduced Sugar Ketchup
- 1 tablespoon Soy Sauce
- 1 tablespoon Sambal Olek
- 2 tablespoons Dijon Mustard
- 1 teaspoon Worcestershire Sauce
- 1½ teaspoons Garlic Powder
- 2½ teaspoons Liquid Smoke
- 1 teaspoon Chili Powder
- 1 teaspoon Red Chili Flakes
- 1 teaspoon Onion Powder
- 1 teaspoon Cumin
- ÂĽ cup Butter
- Preheat oven to 400 degrees Fahrenheit.
- De-bone chicken and set the bones aside for later.
- Season the chicken with chili powder, and place them on a foiled cookie sheet.
- Cook in oven for 50 minutes.
- While you wait, put two tablespoons olive oil in a pot, heating it over medium high heat. Once hot, add chicken bones into the oil. Let them cook for five minutes, adding the broth afterward. Season with salt and pepper to your liking.
- Once the chicken is out of the oven, take the skin off the meat and set them aside. Drizzle the fat from the foil tray into the broth pot, stirring as you go.
- Combine all the ingredients for the BBQ sauce in a mixing bowl and mix for several minutes until they have come together nicely.
- Add the sauce to the broth pot and stir well. Simmer for a half an hour.
- Using an immersion blender, emulsify the fats and liquids together.
- Shred the chicken thighs and add them to the broth. Continue simmering for another twenty minutes.
- Cool and serve.
- Serving size:Â 12
- Calories:Â 711
- Fat:Â 59g
- Carbohydrates:Â 13g
- Protein:Â 43g
- 1 large jar of Rao’s Marinara sauce
- 30 slices of mozzarella cheese
- 2 large Spaghetti Squash
- 3 pounds of Ground Beef
- 32 ounces of Whole Milk Ricotta Cheese
- Warm up oven to 375 degrees Fahrenheit
- Split apart the Spaghetti Squash with care, laying them face down in a large Pyrex dish and then fill the dish with water until the meaty part of the squash is submerged.
- Cook for 45 minutes. When you can pick apart the surface with a fork, it’s done.
- While you are waiting on the latter, Add the ground beef to a pan and brown it, and then stir in marinara sauce and heat the mixture until hot
- Once your spaghetti squash is ready, don heat resistant gloves and use a fork to scrap the flesh of the squash so that you can form spaghetti from it.
- Put together the lasagna in a large buttered pan. Start off with a layer of spaghetti squash, followed by the meat sauce, then slices of mozzarella, then ricotta, repeating this sequence until you are out of food.
- Pop the dish into the oven for 35 minutes. Once the liquids are bubbling and the cheese is turning golden brown, your keto lasagna is ready!
- Calories:Â 243
- Fat:Â 18.9g
- Carbohydrates:Â 3.8g
- Protein:Â 8.3g
- Bread:
- 3 large eggs
- 75 grams ground almonds
- 1 ½ teaspoons of baking powder
- 2 tablespoons of butter
- Filling
- 1 tablespoon of organic peanut butter
- 1 teaspoon of organic coconut oil
- 4 large raspberries
- Bread:
- Add ingredients to a bowl, mixing with a whisk until smooth.
- Pour into a buttered bread pan and cook in the oven for 20 minutes at 390 degrees Fahrenheit.
- Set on rack to cool, slicing it when safe to touch.
- Keto PB & J:
- Mix the peanut butter and coconut oil in a bowl until smooth.,
- Mash raspberries in a separate container.
- Spread the PB on the bottom slice of keto bread, and top it with the mashed raspberries. Place another slice on top and eat.
- Serving size:Â 4
- Calories:Â 451
- Fat:Â 33g
- Carbohydrates:Â 1.5g
- Protein:Â 23.6g
- Salad:
- 2 teaspoons Montreal Steak Spice
- 1 large uncooked chicken breast, sliced into one inch chunks
- 5 slices of thick cut bacon
- Small tomato, seeded and cut into pieces
- 2 tablespoons butter
- 2 ounces shredded Muenster cheese
- Dressing:
- 1 egg yolk
- 2 tablespoons butter
- 2 teaspoons lemon juice
- ½ teaspoon salt
- 2 ounces mayonnaise
- Salad:
- Coat the chicken with the Montreal Steak Spice, saute it with butter over medium heat until cooked. Set aside to cool.
- Cut bacon crosswise into thin strips, sauteing at medium high until crispy. Siphon off grease then blot the grease off the bacon using paper towels, allowing them to sit until cool.
- Dressing:
- Melt butter in a pan on a low heat setting, removing it to cool before it gets hot.
- Add egg yolk and beat it with a whisk until the mixture is smooth.
- Add the mayonnaise and integrate, doing the same with the lemon juice and salt.
- Final step
- Combine salad and the dressing and combine until it is evenly distributed.
- Calories:Â 386
- Fat:Â 28.9g
- Carbohydrates:Â 6.4g
- Protein:Â 19.9g
- 1 pound of Cooked Pork Shoulder
- 2 teaspoons Cumin
- 2 teaspoons Chili Powder
- ½ teaspoons Salt
- ½ teaspoons Pepper
- 1 teaspoons Minced Garlic
- 1 teaspoons Oregano
- ÂĽ teaspoons Cinnamon
- 1 teaspoon Paprika
- 6 ounces of Button Mushrooms
- ½ sliced Jalapeno
- 2 Bay Leafs
- ½ sliced Green Bell Pepper,
- ½ sliced Bell Pepper, sliced
- ½ medium Onion
- 2 cups Gelatinous Bone Broth
- 2 cup Chicken Broth
- Juice of ½ of a lime
- ½ cup Strong Coffee
- ÂĽ cup Tomato Paste
- Meter out all spices into small bowls so they are ready to use as you need them.
- Slice and chop all vegetables.
- Let the bone broth come to room temperature.
- Heat a saucepan on high with 2 tablespoons of olive oil. Once ready, saute the veggies until you san begin to smell the aromas rising from the mix.
- Slice the pork shoulder into small hunks.
- Put bone broth, chicken broth, and the coffee to your slow cooker, along with the pork, button mushrooms, spices and veggies. Combine them together until well mixed, put on the cover, and set on low for eight hours.
- When it’s done, give it another good stir and serve!
- Calories:Â 335
- Fat:Â 34.5g
- Carbohydrates:Â 3.5g
- Protein:Â 5.5g
- Shrimp:
- 30 grams Shredded Coconut
- 12 Large Shrimp
- 6 Tablespoons Mayonnaise
- 3 Tablespoons Unsweetened Coconut Milk
- 15 grams Flaked Coconut
- 1 egg yolk
- Dip:
- 4 tablespoons Mayonnaise
- 2 teaspoons Chili Garlic Sauce
- 1 teaspoons Unsweetened Lime Juice
- Thaw out and dry the shrimp
- Combine the rest of the ingredients for the shrimp breading
- Roll the shrimp in the breading mixture
- Fry up the shrimp and cook until they show a golden hue
- Make the dip by combining the above ingredients
- Enjoy!
- Calories:Â 342
- Fat:Â 19.2g
- Carbohydrates:Â 8.4g
- Protein:Â 33.2g
- 8 slices of mozzarella cheese
- 12 fresh basil leaves
- 8 tomato slices
- dash of balsamic vinegar (high in carbs, so don’t go overboard!)
- Add a dash of plum balsamic to the tomato slices and lettuce leaves
- Place between two wedges of mozzarella
- Stick skewer between them to hold the sandwich together
- Enjoy!
- Calories:Â 461
- Fat:Â 32.6g
- Carbohydrates:Â 5.2g
- Protein:Â 29.2g
- Salad:
- 2 cups Romaine Lettuce
- 10 ounces Pulled Pork
- ÂĽ cup of Chopped Cilantro,
- ÂĽ chopped Red Bell Pepper
- Sauce:
- 2 tablespoons + 2 teaspoon Soy Sauce
- 2 tablespoons Tomato Paste
- 2 tablespoons Cilantro, chopped
- Juice & Zest of ½ Lime
- 1 tablespoon Creamy Peanut Butter
- 1 teaspoon Red Curry Paste
- 1 tablespoon + 1 teaspoon Rice Wine Vinegar
- 1 teaspoon Five Spice
- 1 teaspoon Fish Sauce
- 10 drops Liquid Stevia
- ÂĽ teaspoon Red Pepper Flakes
- ½ teaspoon Mango Extract
- In a bowl, combine all sauce ingredients together, except for the cilantro and lime zest.
- Dice up cilantro zest the lime, then take both and add them to the sauce.
- Mix the sauce well, then set it aside for the time being.
- Pry apart the pulled pork with a fork, knife or your fingers.
- Assemble salad ingredients, and then glaze the pork with some of the sauce. Enjoy!
- Calories:Â 196
- Fat:Â 12g
- Carbohydrates:Â 7g
- Protein:Â 17g
- 1 Cucumber
- 1.5 Oz Boursin Cheese
- Sliced Meat
- Slice the cucumber in half, then use a spoon to remove seeds and to clear out a portion of the flesh.
- Top one half with the Boursin Cheese.
- Take your meat and form it so that it will fit into the other slice.
- Put slices together and eat!
- Serving size:Â 4
- Calories:Â 646
- Fat:Â 31g
- Carbohydrates:Â 5.7g
- Protein:Â 79.4g
- ½ stick of butter
- 2-3 pounds of chicken tenderloins
- 1 tbsp minced garlic cloves
- 2 tablespoons olive oil
- 1 tablespoon lemon pepper
- 1 teaspoon dried thyme
- cheddar cheese slices
- 1 tablespoon seasoning salt
- dijon mustard
- Joseph’s Pita Bread
- Put the butter, garlic cloves, lemon pepper oil, thyme and seasoning salt into a slow cooker.
- Set on high to melt the butter together with the seasoning ingredients.
- Coat the chicken in the seasonings and the melted butter.
- Cook on low for at least four hours. When the chicken pulls apart easily, it’s ready to eat.
- Shred the chicken with a fork while it is still inside the slow cooker, combining it well with the juice so that it absorbs all the flavor.
- Let them marinate in the juices in the slow cooker for 10-15 minutes on low heat.
- Enjoy!
- Calories:Â 523
- Fat:Â 44.2g
- Carbohydrates:Â 3.4g
- Protein:Â 20.8g
- 1 teaspoon Onion Powder
- 3 medium Chicken Thighs, deboned & sliced
- ½ teaspoon Celery Seed
- ÂĽ cup Butter
- 1 teaspoon Garlic Powder
- 3 cups Beef Broth
- 1 cup Heavy Cream
- ? cup Frank’s Hot Sauce
- 2 ounces Cream Cheese
- ÂĽ teaspoon Xanthan Gum
- Salt and Pepper to Taste
- De-bone the chicken thighs with scissors, and then slice it into hunks and put them into your slow cooker.
- Add the rest of the ingredients, except for the heavy cream, cream cheese, and xanthan gum. Set your slow cooker on low for 6 hours.
- After the cooking cycle is complete, take the chicken out of the slow cooker and shred it up using a fork.
- Add the exempted ingredients mentioned above to your slow cooker. Emulsify the mixture using an immersion blender.
- Stir the shredded chicken meat back into the slow cooker and mix it up with the broth. Season with salt, pepper, and hot sauce to your liking.
- Serve it up … bon appetit!
- Serving size:Â 6
- Calories:Â 549
- Fat:Â 40g
- Carbohydrates:Â 13g
- Protein:Â 39g
- 4 Small Avocados
- 8 Boneless Chicken Thighs
- 1 Medium Pepper
- 8 Ounces Sour Cream
- 1 Medium Onion
- 8 Ounces Cheddar Cheese
- 1 Tablespoon Frank’s Red Hot
- Salt and Pepper for flavoring
- Preheat your oven to 350 degrees Fahrenheit.
- Cover your chicken thighs with water and cook them for 1 ½ hours.
- In the last 30 minutes of the cooking cycle above, peel up the avocados, slicing them in half and into thin strips.
- Grease up a baking dish and line the base with your sliced avocados.
- Slice up the peppers and onions and fry them until they are caramelized.
- Once the chicken is ready and has cooled, put it into a bowl and pull it apart into flakes.
- Add all other ingredients and combine together.
- Pour mixture into the baking dish on top of the sliced avocado.
- Book your casserole for twenty minutes
- Cool and serve!
- Calories:Â 301
- Fat:Â 19.7g
- Carbohydrates:Â 12.4g
- Protein:Â 18.6g
- 2 tablespoons pesto
- ½ cup shredded chicken
- ÂĽ red pepper, chopped
- Cucumber, halved and cored
- a pinch of shredded parmesan
- Salt and pepper to taste
- Mix all the ingredients in a bowl until they are all well integrated
- Stuff your cored and halved cucumber with the meat mixture.
- Eat!
- Calories:Â 345
- Fat:Â 31.3g
- Carbohydrates:Â 6g
- Protein:Â 13.3g
- 3 stalks of diced Celery
- 3 tablespoons Olive Oil
- 2 teaspoons of minced Garlic
- 4 cups Chicken Broth
- 1 diced Red Bell Pepper
- 8 ounces Cream Cheese
- 6 ounces shredded Chicken
- 1 cup Diced Tomatoes
- 1 teaspoon Oregano
- 1 teaspoon Chili Powder
- ½ teaspoon Cayenne Pepper
- ½ cup chopped Cilantro
- 2 teaspoons Cumin
- ½ juiced lime
- Salt and Pepper to Taste
- Chop up celery and peppers.
- Mince the garlic if you haven’t done so already.
- Heat the olive oil over medium heat in a pot.
- When the oil is ready, add the celery, bell peppers and garlic.
- Cook until the celery softens. Add salt and pepper until it is seasoned to your ideal flavor.
- After the celery is ready, add the diced tomatoes and combine it with the other veggies until they are evenly distributed. Cook for a few minutes.
- Add seasonings and stir, allowing them to propagate through the pot for a couple minutes.
- Chop the cilantro.
- Add chicken broth and cilantro to the pot, being sure to stir well.
- Bring the broth to a boil, then reduce it to low. Simmer for twenty minutes.
- Add cream cheese to the pot. Mix until it has combined with the broth well enough, bringing it to a boil once more, reducing it to low and simmering the soup for 25 minutes.
- Shred your chicken with a fork.
- Add the chicken to the pot after the prescribed 25 minute period above, squeezing the lime juice over the broth. Mix well.
- Lunch time!
- Beef Meatballs:
- ? of an Onion
- 16 ounces of Ground Beef
- 1 Tablespoon Coconut Flour
- 1 Tablespoon Minced Garlic
- ? of a Green Pepper
- 2 ounces shredded Cheddar Cheese
- 1 Egg
- Salt and Pepper to taste
- Pork Meatballs:
- ? of an Onion
- 16 ounces Ground Pork
- 1 Tablespoon Almond Flour
- 1 Tablespoon Minced Garlic
- ? of a Green Pepper
- 2 ounces shredded Monterey Jack Cheese
- 1 Egg
- Salt and Pepper to taste
- Chicken Meatballs:
- ? of an Onion
- 16 ounces Ground Chicken Thighs
- 1 Tablespoon Ground Flax Meal
- 1 Tablespoon Minced Garlic
- ? of a Green Pepper
- 2 ounces shredded Jarlsberg Cheese
- 1 Egg
- Salt and Pepper to taste
- Spaghetti:
- 1 Spaghetti Squash, cooked and shredded
- 10 teaspoons Parmesan Cheese
- 24 ounces Rao’s Homemade Marinara Sauce
- Slice the spaghetti squash in two and gouge out the inside.
- Put the cut side of each half of the spaghetti squash face down in a Pyrex cooking dish, adding water until it goes over the cut portion of the squash.
- Bake at 375 degrees Fahrenheit for 45 minutes. When the sliced part is soft when forked, it’s done.
- Slice the pepper and onions into three parts each.
- Mix the ground beef, ? of onions and green peppers, 1 egg, coconut flour, cheddar cheese, salt, pepper and garlic. Divide the ground meat mix into ten meatballs and place on a tinfoiled cookie sheet.
- Mix the ground pork, ? of peppers and onions, 1 egg, Monterey Jack cheese, almond flour, garlic, salt and pepper. Divide the ground meat mix into ten meatballs and place on a tinfoiled cookie sheet.
- Mix the ground chicken, ? of onions and peppers,, 1 egg, Jarlsberg cheese, ground flax meal, garlic and salt & pepper. Divide the ground meat mix into ten meatballs and place on a tinfoiled cookie sheet.
- Bake all the above meatballs for 25 minutes at 375 degrees Fahrenheit.
- Create noodles from the Spaghetti squash, adding 100 grams to each Rubbermaid container, followed by one meatball from each meat type, two ounces of sauce, finishing it with a teaspoon of freshly ground Parmesan cheese.
- Enjoy your lunches for the next several weeks!
- Calories:Â 544
- Fat:Â 38.3g
- Carbohydrates:Â 2.3g
- Protein:Â 42g
- 3 tablespoons mayo
- 1 can tuna
- 1 pinch of dried dill
- salt and pepper to taste
- hamburger dill pickles
- Excepting the pickles, mix together all of the ingredients, letting it sit in the refrigerator for about overnight.
- Take the dill pickles and fill the middle of two of them with your tuna mix that you left in the fridge overnight, sticking them with skewers to hold them together.
Dinner Recipes
- Calories:Â 434
- Fat:Â 35.6g
- Carbohydrates:Â 3.4g
- Protein:Â 20.4g
- Filling
- 5 slices Bacon
- 6 Chicken Thighs
- 1 teaspoon Garlic Powder
- Âľ teaspoon Celery Seed
- 1 teaspoon Onion Powder
- 4 ounces Cheddar Cheese
- 6 cups Spinach
- 8 ounces Cream Cheese
- ÂĽ cup Chicken Broth
- Salt and Pepper to Taste
- Crust
- 3 tablespoons. Psyllium Husk Powder
- ? cup Almond Flour
- 1 large Egg
- ÂĽ cup Cream Cheese
- 3 tablespoons Butter
- ½ teaspoon Paprika
- ÂĽ teaspoon Garlic Powder
- ÂĽ cup Cheddar Cheese
- ÂĽ teaspoon Onion Powder
- Salt and Pepper to Taste
- De-bone and remove the skin from each of the chicken thighs.
- Cube up chicken thighs, seasoning them with salt & pepper.
- Place the chicken thighs in a pan that is oven safe and season them with spices. Cook them for three minutes on the range until golden brown on the exterior.
- Slice bacon into your skillet until it is crispy along the edges.
- Warm up the oven to 375 degrees Fahrenheit.
- De-glaze the pan with the chicken broth, adding the cheddar and cream cheese to the skillet afterward. Stir until the cheese is completely melted.
- Add spinach and let it sit in the pan until its wilts. Once this has been achieved, fold it into the mix.
- Put all dry ingredients for the crust into a bowl, and cheddar and cream cheese in another container.
- Microwave the cheese bowl for thirty seconds. When it has melted, it is ready.
- Put the melted cheese and an egg to the dry ingredients and combine until integrated.
- Form the combined crust dough into a circular shape the size of the pan on a non-stick baking mat.
- Combine the skillet mix one more time, then take the dough circle on the non-stick baking mat and invert it over the skillet, peeling the mat away, leaving the dough on top of the skillet.
- Place the skillet in the oven for 15 minutes at 375 degrees Fahrenheit.
- Slice into 8 segments, and dish up dinner!
- Serving size:Â 8
- Calories:Â 659
- Fat:Â 47g
- Carbohydrates:Â 6g
- Protein:Â 52g
- 1 pound Chorizo
- 4 pounds Boneless Skinless Chicken Thighs
- 1 Cup Heavy Cream
- 1 Can Stewed Tomatoes
- 4 Cups Chicken Stock
- 2 Tbsp Worcestershire Sauce
- 2 Tbsp Frank’s Red Hot Sauce
- 2 Tbsp Minced Garlic
- Garnish with Shaved Parmesan and Sour Cream
- Cook chorizo sausage in a pan.
- Place the raw chicken thighs in the slow cooker first, followed by the chorizo, and then the rest of remaining ingredients.
- Set to high for three hours.
- After three hours, shred the chicken thighs, then place them back in the slow cooker for thirty more minuted.
- Top with sour cream and parmesan.
- Serving size:Â 2
- Calories:Â 818
- Fat:Â 63.3g
- Carbohydrates:Â 3.8g
- Protein:Â 50g
- 1 pound of pork loin
- 1 tablespoon Victoria Taylor’s Tuscan Seasoning
- ½ cup Parmesan cheese
- ÂĽ cup olive oil
- 1 cup of fresh spinach
- 2 teaspoons minced garlic
- A block of Havarti cheese
- 1 tablespoon Dijon mustard
- Heat oven to 400 degrees Fahrenheit.
- While this is happening, butterfly slice your pork loin.
- In a bag, combine Parmesan cheese, tuscan seasoning, olive oil and garlic.
- Toss in the pork loin and coat it until it’s completely covered.
- Add pork loin to a greased oven pyrex dish, topping it with any remaining coating from the bag.
- Stuff spinach inside the loin, and sprinkle the cheese on top.
- Tie the pork loin shut with cooking twine so that all the stuffing remains inside during the cooking process.
- Inject the dijon mustard into the innards of the pork loin using a baster.
- Cook at 400 degrees Fahrenheit for 45 minutes.
- Cool, slice it up and dig in
- Calories:Â 478
- Fat:Â 46 g
- Carbohydrates:Â 5g
- Protein:Â 11g
- 2 sliced white onions
- 5 tablespoons butter, divided
- ½ cup chicken broth
- ½ cup dry white wine
- 3 garlic cloves
- ½ cup heavy cream
- 1 teaspoon dried tarragon
- 8 ounces cream cheese
- 1 teaspoon Weber Canadian Chicken Seasoning
- Salt to taste
- 1 ½ teaspoon Herbes De Provence
- 4 raw chicken breasts
- Heat rangetop to medium, melting two tablespoons of butter and sauteing onions, tarragon and garlic until they are soft, removing them from the pan … set aside.
- Add two more tablespoons of butter to your skillet and melt them on low. Add wine and combine until integrated, then bring in the cream cheese and stir it in until it melts. Finally, add the cream and spices and combine until it is evenly distributed.
- Heat up the oven to 350 degrees Fahrenheit, buttering up a pyrex dish with the remaining tablespoon of butter while you wait.
- Add chicken broth into baking dish once greasing is complete.
- Layer the base of the dish with the chicken.
- Make the onion mix the second layer, and the cream mix the third layer … be sure to smooth them over the surface of the dish evenly.
- Once the oven is ready, bake the dish at 350 degrees Fahrenheit for at least 45 minutes.
- Calories:Â 469
- Fat:Â 40g
- Carbohydrates:Â 1.5g
- Protein:Â 22.5g
- Fillets:
- 1 teaspoon Dried Tarragon
- 1 ½ pounds of Salmon Filet
- 1 teaspoon Dried Dill Weed
- 1 tablespoon Duck Fat
- Salt and Pepper to Taste
- Sauce:
- ÂĽ cup Heavy Cream
- 2 tablespoons Butter
- ½ teaspoon Dried Tarragon
- ½ teaspoon Dried Dill Weed
- Salt and Pepper to Taste
- Slice the salmon in half, making two separate filets. Season each with dill weed, tarragon and salt and pepper. Flavor skins with just salt and pepper.
- Heat duck fat in a pan at medium on the range. Add the skin of the salmon filet side down when ready.
- Cook for at least four minutes until the skin turns crispy. Once this happens, reduce to low and flip it over.
- Cook the flesh to desired doneness.
- Remove from skillet and set aside. Brown butter with spices in the skillet until it browns, then add cream.
- Serve with broccoli.
- Serving size:Â 6
- Calories:Â 519
- Fat:Â 29g
- Carbohydrates:Â 1g
- Protein:Â 57g
- 16 ounces of Mozzarella Cheese
- 2 ½ pounds of Flank Steak
- 8 ounces Fresh Spinach
- Italian Seasoning to taste
- Warm oven to 350 degrees Fahrenheit.
- Position steak so that the grain is pointing from right to left.
- Square the flank steak, removing the hard fat.
- Butterfly the flank steak. Slice it parallel to your cutting board, leaving an inch uncut. Do not cut along the grain.
- Open the flank steak, and use your knife to finish the cut, leaving ½” connected.
- Lay the steak flat, with the grain facing north to south on your cutting board.
- Season both sides of the flank steak with the Italian seasoning.
- Lay the cheese over the steak, leaving one inch on one side for wrapping.
- Make a layer of spinach.
- Roll the flank steak tightly with the grain.
- Tie up each pinwheel with cooking twine.
- Slice each of the pinwheels, being careful not to cut the twine.
- Place in baking dish on top of a layer of spinach.
- Cook for twenty five minutes (or less if you don’t mind a rarer level of doneness)
- Stick the completed steak pinwheels under the broiler for three minutes or until the cheese has taken on a bubbly complexion.
- Calories:Â 758
- Fat:Â 67.8g
- Carbohydrates:Â 2.9g
- Protein:Â 26g
- ½ cup grated parmesan cheese
- 1 pound ground beef
- ½ cup mozzarella cheese
- 1 tablespoon minced garlic
- 1 teaspoon ground pepper
- Mix all ingredients in a bowl, rolling the mixture up into meatballs.
- Place on foil-lined baking sheet and put in the oven at 400 degrees Fahrenheit for 20 minutes, or until the interior reaches 170 degrees Fahrenheit.
- Calories:Â 409
- Fat:Â 33g
- Carbohydrates:Â 5 g
- Protein:Â 23g
- ½ cup dry grated Parmesan cheese
- ½ cup almond flour
- 8 ounces chopped white onion
- 5 minced garlic cloves
- 2 Tablespoons butter
- 2 large eggs
- 1 tablespoon chopped basil leaves
- 1 cup chopped green pepper
- ÂĽ cup minced fresh parsley leaves
- 1 teaspoon salt
- 1 tablespoon thyme leaves*
- 2 teaspoons Dijon mustard
- 2 tablespoons Ellen’s Low Carb Barbecue sauce
- ½ teaspoon ground black pepper
- ½ teaspoon unflavored gelatin
- 2 pounds 85% ground beef
- ÂĽ cup heavy cream
- 1 pound Italian sausage
- Preheat oven to 350 degrees Fahrenheit.
- Butter up a 10 x 15 Pyrex dish and set aside.
- In a deep bowl, whisk almond flour and Parmesan cheese until incorporated.
- Melt butter in a pan on the range at medium heat.
- Throw in garlic, onion and pepper; sauté until the onion becomes translucent and the other vegs are soft. Remove from heat and cool.
- Put sauteed vegetables into a food processor mince them to a fine consistency.
- In another bowl, mix eggs with salt, pepper, spices, BBQ sauce, mustard and cream. Coat gelatin in a thin coat over the content of this bowl and let it stand for five minutes.
- Add minced veg mixture and stir until well-integrated.
- Put ground beef and sausage on a cutting board. Mix them together, ensuring no chunks of sausage remain. Spend five minutes max on this task, as the meat will toughen after then.
- Place the mixed meat in a clean bowl. Add egg mixture and combine vigorously.
- Once the egg has been worked into the meat, place back on cutting board.
- Dust the almond flour mixture on the meat mixture and knead it into your soon-to-be meatloaf.
- Place in Pyrex dish and shape the meat into a loaf shape (flatten it on top to improve cookability), being sure to leave one inch of space on all sides.
- Cook the meatloaf for about one hour, or until it is well-browned and until the internal temperature is at least 160 degrees Fahrenheit. Cool for at least twenty minutes before serving.
- Shrimp:
- 2 tablespoons Almond Flour
- ½ ounce Grated Parmigiano Reggiano
- ÂĽ teaspoon Curry Powder
- 1 tablespoon Water
- ½ teaspoon Baking Powder
- 12 medium Shrimp
- 3 tablespoons Coconut Oil
- 1 large Egg
- Cream Sauce:
- ½ Diced Onion
- 2 tablespoons Unsalted Butter
- 2 Sliced Thai Chilies
- 2 tablespoons Curry Leaves
- 1 clove of finely chopped Garlic
- ? ounce Mature Cheddar
- Salt and Pepper to Taste
- ½ cup Heavy Cream
- ? teaspoon Sesame Seeds
- Remove the shells and de-vein the shrimps. Clean well.
- Dry the shrimp with paper towels.
- In a dish, add the grated Parmigiano Reggiano, almond flour, baking powder and curry powder, combining until all ingredients have blended together well.
- Add the egg and water and combine.
- Bring a station on your range top to medium with a pan on top. Once heat is rising off the surface of the pan, add in the coconut oil and once it is hot, take the shrimps and coat it in the batter bowl, proceeding to fry them in the pan with no more than three at once.
- Once they are golden brown, remove them from the skillet and cool them on a rack.
- Heat a separate pan on another station on your rangetop at medium-low heat. Add butter, and once it has melted, throw in the chopped onions.
- When the onion has begun to turn clear, add in the garlic, Thai chilies, and curry leaves. Stir-fry together until wonderful smells fill the kitchen.
- Reduce heat on the stove to low. Pour in Heavy Cream and the cheddar. Stir until the sauce thickens.
- Put in the battered shrimp and coat it with your sauce.
- Sprinkle with your sesame seeds and serve!
- Calories:Â 984
- Fat:Â 62g
- Carbohydrates:Â 6g
- Protein:Â 102g
- 10 ounces Mushrooms
- 2 pounds Ribeye Steak
- 4 ounces Port Wine
- 1 Tablespoon Butter
- 2 ounces Heavy Cream
- Salt and Pepper to taste
- Preheat oven to 450 degrees Fahrenheit.
- Season both sides of the steaks with salt and pepper.
- Preheat a cast iron skillet on high heat on the rangetop.
- Melt butter until it starts to get bubbly.
- Cook two minutes per side, then move the pan to the oven.
- Keep the steaks in there for twelve minutes for those that like their meat medium rare. Be sure to flip halfway through, keeping them in longer for meat that is closer to well done and shorter for steak that is bloodier.
- Set aside, covering them in foil.
- Add port to the skillet to deglaze, being sure to scrape the leftover bits of meat up so that it can become part of the pan sauce.
- Add in mushrooms and cream, then if you are up for it, light on fire and flambe the mixture.
- When the sauce has reached its desired thickness, pour it over your steak
- Enjoy!
- Serving size:Â 2
- Calories:Â 432
- Fat:Â 28.5g
- Carbohydrates:Â 11.4g
- Protein:Â 31g
- 1 lemon
- 4 chicken thighs
- 2 packets of butter
- 2 ?ngerling potatoes
- 6 sprigs of thyme
- 1 head broccoli
- 1 tablespoon olive oil
- 2 cloves garlic
- kosher salt
- black pepper
- Preheat oven to 400 degrees Fahrenheit.
- Wash the lemon and slice into sixths.
- Separate thyme leaves from stems.
- Rinse the chicken thighs, pay dry with a paper towel, then tear the skin of the thighs away from one edge.
- Under each skin on the thigh, stuff a lemon slice, thyme leaf, and wedge of butter. Season the thighs evenly with salt and pepper.
- In an oven-friendly skillet, sear the chicken thighs in olive oil (when the oil is smoking, add the chicken) over medium heat on the range.
- After about six minutes, the thighs should be evenly browned. Remove from the pan to a plate for the time being.
- Wash potatoes and cut into two inch cubes. Toss them into the skillet with the garlic cloves and season with the desired amount of salt and pepper.
- Fry them for three minutes, giving it a stir halfway through.
- Stick the browned chicken thighs over the top of the potatoes and garlic, then stick the pan into the oven for fifteen minutes.
- Pull apart broccoli into florets about an inch in size. Take pan out of oven (don’t forget your oven mitts!) and take the chicken out of the pan for a second as you add and stir in the broccoli to the veg mix below.
- Place the chicken back on top and return it to the oven for ten more minutes.
- After that baking cycle has been completed, heat up the broiler, and once it is ready, stick the pan underneath it for no more than five minutes. When the chicken skin and potatoes gets crispy and the broccoli starts to turn brown, take it out.
- Divide food between two plates and garnish with any remaining lemon … enjoy your dinner!
- Calories:Â 478
- Fat:Â 46g
- Carbohydrates:Â 5g
- Protein:Â 11g
- 4 ounces of fine chopped white onion
- 3 tablespoons butter
- 4 halved boneless, skinless, chicken breast
- 2- 6 ounce cans diced tomatoes and green chilies
- 3 minced garlic cloves
- ÂĽ cup whipping cream
- ÂĽ cup chicken broth
- 4 ounces full fat cream cheese
- 1 teaspoon dried cumin
- ½ teaspoon garlic powder
- ½ teaspoon cayenne pepper
- 1 teaspoon sea salt
- grated cheddar cheese
- sour cream
- salsa
- Clean and dry chicken breasts, slicing them into half inch pieces.
- Take a pan and after heating it up on medium, saute onions in melted butter and garlic until soft.
- Cook chicken on all sides until juices run clear.
- Reduce heat to medium low, and stir in the tomatoes and chilies. Simmer for ten minutes.
- Stir in cream cheese and cream until the cheese has melted, coating the chicken and veggies. Pour in broth and stir if sauce is too thick.
- Top with garnishes. Dig in!
- Calories:Â 798
- Fat:Â 71g
- Carbohydrates:Â 0g
- Protein:Â 36g
- 1 – 6 ounce Duck Breast
- 2 tablespoons of butter
- 1 tablespoon Heavy Cream
- 1 tablespoon Swerve Sweetener
- ½ teaspoon Orange Extract
- ÂĽ teaspoon Sage
- 1 cup Spinach
- Slice the duck skin without cutting through to the meat on top of the breast. Do so in opposing diagonal patterns.
- Season on both sides with salt and pepper.
- Heat up a skillet over medium-low heat on the range and add butter and swerve to it. When the butter starts to brown, you’re ready for the next step.
- At this point, add the sage and orange extract, cooking it until the butter turns an amber hue.
- While this is going on, put the duck breast in an unheated skillet, placing it on a burner set to medium-high on the stove.
- After three minutes, flip it. The skin should be crispy.
- Add the cream to the orange and sage butter, and stri until it is incorporated. Pour it over the duck in the skillet, letting it coalesce and cook with the duck fat for several minutes more.
- Put the spinach in the skillet you made the sauce in until it wilts.
- Let the duck sit for a few minutes after its cooking cycle is complete, then slice it up and plate it on top of wilted spinach with sauce.
- Serving size:Â 4
- Calories:Â 721
- Fat:Â 39.4g
- Carbohydrates:Â 9g
- Protein:Â 50.1g
- 1 ½ cups shredded mozzarella
- 1 ½ cups cooked and minced chicken breast
- 1 teaspoon basil
- ½ teaspoon onion powder
- 1 tablespoon dried parsley
- ½ teaspoon garlic powder
- 2 Tomatoes, sliced
- 6 strips of thick cut bacon, cooked and diced
- 1 ½ cups Shredded Cheddar Cheese
- 1 Medium Jar of Rao’s Marinara Sauce
- Heat up the oven to 375 degrees Fahrenheit.
- Press chicken and cheese together until it takes on a thick consistency.
- Put your “crust” in the base of a springform cheesecake pan.
- Firmly press the “crust” into the cheesecake pan into a deep dish shape.
- Season the “crust” with the basil, parsley, onion and garlic powder.
- Stick it in the oven and cook for twenty minutes.
- Take out and top the pizza with your sauce, cheese, and all your toppings.
- Stick back in the oven for twenty minutes more.
- Take out and cool for 5 minutes.
- Open the springform pan.
- Slice it up and serve.
- Calories:Â 740
- Fat:Â 61.2g
- Carbohydrates:Â 2.5g
- Protein:Â 31.8g
- 6 slices Bacon
- 6 small Chicken Thighs
- 12 ounces Cream Cheese
- ÂĽ cup Mayonnaise
- 3 medium Jalapenos
- 2 ounces Shredded Mozzarella Cheese
- ¼ cup Frank’s Red Hot
- 4 ounces Shredded Cheddar
- Salt and Pepper to Taste
- De-bone chicken.
- Heat oven to 400 degrees Fahrenheit.
- Season chicken with salt and pepper, then place on a cooling rack on a cookie sheet that is wrapped in tinfoil.
- Bake for forty minutes at 400 degrees Fahrenheit.
- At twenty minutes, begin working on the filling by chopping up six slices of bacon into chunks and frying it over medium heat on the stove.
- Once crispy, stir in the jalapenos.
- Once the jalapenos are soft, add in mayo, frank’s red hot and cream cheese to the skillet, stirring it together and seasoning it to your liking.
- After the cooking cycle for the chicken is complete, remove from oven and let them cool for several minutes. Once they are cool enough to touch safely, remove the skins.
- Lay the chicken into a pyrex oven dish, spread cream cheese mixture over them, then sprinkle cheddar and mozzarella cheese on top.
- Bake for at least ten minutes at 400 degrees Fahrenheit. Stick the dish under the broiler to brown and crisp the dish (no more than five minutes or it will burn).
- Cool it for five minutes and serve.
- Serving size:Â 4
- Calories:Â 925
- Fat:Â 59g
- Carbohydrates:Â 4g
- Protein:Â 99g
- 2 Tablespoons Paprika
- 2 racks of Pork Ribs
- 1 Tablespoon Garlic Powder
- 1 Tablespoon Salt
- 2 Tablespoons Splenda
- ½ Tablespoons Ground Ginger
- ½ Tablespoons p Onion Powder
- ½ Tablespoons Pepper
- ÂĽ Tablespoons Cayenne Pepper
- 2 ounces Dijon Mustard
- Preheat your oven to 225 degrees Fahrenheit.
- Remove the membrane on the back of the ribs with a knife.
- Mix all the spices until they are incorporated.
- Spread the Dijon mustard on every inch of the ribs.
- Rub in the spice mix into the flesh.
- Place ribs on a cookie sheet lined with aluminum foil.
- Cook in the oven for an hour uncovered.
- Take the ribs out, make a tent with your aluminum foil, and return to oven.
- Cook for 3 ½ hours, turning them at the two hour mark. When the internal temperature reaches 180 degrees, you’re done.
- Before serving though, remove the foil tent and set the ribs under the broiler and set to high for five minutes. This will create a delectable crust!
- Take ribs out, cover and let it cool for ten minutes before serving.