KETO DIET 120+ RECIPE 2021

BREAKFAST RECIPES
• Sheet Pan Eggs with Veggies and Parmesan
• Kale Avocado Smoothie
• Almond Butter Protein Smoothie
• Beets and Blueberry Smoothie
• Almond Butter Muffins
• Classic Western Omelet
• Cinnamon Protein Pancakes
• Sheet Pan Eggs with Ham and Pepper Jack
• Detoxifying Green Smoothie
• Nutty Pumpkin Smoothie
• Tomato Mozzarella Egg Muffins
• Crispy Chai Waffles
• Broccoli Kale Egg Scramble
• Creamy Chocolate Protein Smoothie
• Three Cheese Egg Muffins
• Strawberry Rhubarb Pie Smoothie
• Vanilla Chai Smoothie
• Cinnamon Almond Porridge
• Bacon, Mushroom, and Swiss Omelet
• Maple Cranberry Muffins
• Coco-Cashew Macadamia Muffins
• Chocolate Protein Pancakes
• Ham, Cheddar, and Chive Omelet
• Spinach Parmesan Egg Scramble
• Cinnamon Roll Waffles
• Bacon Swiss Waffles
• Meaty Breakfast Omelet
• Lemon Flaxseed Muffins
• Pumpkin Spice Waffles

LUNCH RECIPES
• Cucumber Avocado Salad with Bacon
• Bacon Cheeseburger Soup
• Ham and Provolone Sandwich
• Baked Chicken Nuggets
• Taco Salad with Creamy Dressing
• Egg Salad Over Lettuce
• Egg Drop Soup
• Bacon, Lettuce, Tomato, Avocado Sandwich
• Fried Salmon Cakes
• Spring Salad with Shaved Parmesan
• Sesame Chicken Avocado Salad
• Spinach Cauliflower Soup
• Cheesy Buffalo Chicken Sandwich
• Coconut Chicken Tenders
• Avocado Spinach Salad with Almonds
• Easy Chopped Salad
• Cauliflower Leek Soup with Pancetta
• Three Meat and Cheese Sandwich
• Beef and Pepper Kebabs
• Simple Tuna Salad on Lettuce
• Ham, Egg, and Cheese Sandwich
• Bacon-Wrapped Hot Dogs
• Fried Tuna Avocado Balls
• Curried Chicken Soup
• Chopped Kale Salad with Bacon Dressing
• Kale Caesar Salad with Chicken
• Chicken Enchilada Soup
• Thai Coconut Shrimp Soup
• Mushroom and Asparagus Soup
• Slow-Cooker Chicken Fajita Soup
• Avocado Egg Salad on Lettuce
• Bacon-Wrapped Chicken Rolls
• Spicy Shrimp and Sausage Soup
• Slow-Cooker Beef Chili

DINNER RECIPES
• Grilled Pesto Salmon with Asparagus
• Cheddar-Stuffed Burgers with Zucchini
• Chicken Cordon Bleu with Cauliflower
• Sesame-Crusted Tuna with Green Beans
• Rosemary Roasted Pork with Cauliflower
• Chicken Tikka with Cauliflower Rice
• Grilled Salmon and Zucchini with Mango Sauce
• Slow-Cooker Pot Roast with Green Beans
• Beef and Broccoli Stir-Fry
• Parmesan-Crusted Halibut with Asparagus
• Hearty Beef and Bacon Casserole
• Sesame Wings with Cauliflower
• Fried Coconut Shrimp with Asparagus
• Coconut Chicken Curry with Cauliflower Rice
• Spicy Chicken Enchilada Casserole
• White Cheddar Broccoli Chicken Casserole
• Sausage Stuffed Bell Peppers
• Cheddar, Sausage, and Mushroom Casserole
• Cauliflower Crust Meat Lover’s Pizza
• Slow Cooker Beef Bourguignon
• Pepper Grilled Ribeye with Asparagus
• Bacon-Wrapped Pork Tenderloin with Cauliflower
• Steak Kebabs with Peppers and Onions
• Seared Lamb Chops with Asparagus
• Lemon Chicken Kebabs with Veggies
• Balsamic Salmon with Green Beans

FAT BOMB, SNACK AND DESSERT RECIPES
• Pumpkin Spiced Almonds
• Coco-Macadamia Fat Bombs
• Tzatziki Dip with Cauliflower
• Curry-Roasted Macadamia Nuts
• Sesame Almond Fat Bombs
• Coconut Chia Pudding
• Chocolate Almond Butter Brownies
• Layered Almond Chocolate Fat Bombs
• Bacon Cheeseburger Bites
• Layered Coco-Chia Fat Bombs
• Cinnamon Quick Bread
• Lemon Meringue Cookies
• Almond Flour Cupcakes
• Coconut Macaroons
• Vanilla Coconut Milk Ice Cream
• Crunchy Ginger Cookies
• Vanilla Coconut Milk Flan
• Peppermint Dark Chocolate Fudge
• Layered Choco-Coconut Bars
• Creamy Queso Dip
• Choco-Pistachio Fat Bombs
• Matcha Coconut Fat Bombs
• Coco-Almond Fat Bomb Bars
• Chocolate-Dipped Pecan Fat Bombs
• Dark Chocolate Pistachio Fat Bombs
• Chocolate-Dipped Coconut Fat Bombs
• Chocolate Sunbutter Fat Bombs
• Cinnamon Mug Cake
• Raspberry Coconut Mousse
• Chocolate Coconut Truffles
• Cinnamon-Spiced Pumpkin Bars
• Chocolate Avocado Pudding
• Classic Guacamole Dip
• Cashew Macadamia Fat Bomb Bars

TAKE THIS SHORT FREE QUIZ TO GET YOUR OWN
CUSTOM KETO DIET PLAN

BREAKFAST RECIPES
Sheet Pan Eggs with Veggies and Parmesan
Servings: 6
Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients:
• 12 large eggs, whisked
• Salt and pepper
• 1 small red pepper, diced
• 1 small yellow onion, chopped
• 1 cup diced mushrooms
• 1 cup diced zucchini
• 1 cup freshly grated parmesan cheese
Instructions:
1. Preheat the oven to 350°F and grease a rimmed baking sheet with cooking spray.
2. Whisk the eggs in a bowl with salt and pepper until frothy.
3. Stir in the peppers, onions, mushrooms, and zucchini until well combined.
4. Pour the mixture in the baking sheet and spread into an even layer.
5. Sprinkle with parmesan and bake for 12 to 15 minutes until the egg is set.
6. Let cool slightly, then cut into squares to serve.
Nutrition Info: 215 calories,14g fat,18.5g protein, 5g carbs, 1g fiber, 4g net carbs

BREAKFAST RECIPES
Kale Avocado Smoothie
Servings: 1
Cook Time: None
Ingredients:
• 1 cup fresh chopped kale
• ½ cup chopped avocado
• ¾ cup unsweetened almond milk
• ¼ cup full-fat yogurt, plain
• 3 to 4 ice cubes
• 1 tablespoon fresh lemon juice
• Liquid stevia extract, to taste
Instructions:
1. Combine the kale, avocado, and almond milk in a blender.
2. Pulse the ingredients several times.
3. Add the remaining ingredients and blend until smooth.
4. Pour into a large glass and enjoy immediately.
Nutrition Info: 250 calories, 19g fat, 6g protein, 17.5g carbs, 6.5g fiber, 11g net carbs

BREAKFAST RECIPES
Almond Butter Protein Smoothie
Servings: 1
Cook Time: None
Ingredients:
• 1 cup unsweetened almond milk
• ½ cup full-fat yogurt, plain
• ¼ cup vanilla egg white protein powder
• 1 tablespoon almond butter
• Pinch ground cinnamon
Instructions:
1. Combine the almond milk and yogurt in a blender.
Nutrition Info: 315 calories, 16.5g fat, 31.5g protein, 12g carbs, 2.5g fiber, 9.5g net carb

BREAKFAST RECIPES
Beets and Blueberry Smoothie
Servings: 1
Cook Time: None
Ingredients:
• 1 cup unsweetened coconut milk
• ¼ cup heavy cream
• ¼ cup frozen blueberries
• 1 small beet, peeled and chopped
• 1 teaspoon chia seeds
Instructions:
1. Combine the blueberries, beets, and coconut milk in a blender.
Nutrition Info: 215 calories, 17g fat, 2.5g protein, 15g carbs, 5g fiber, 10g net carbs

BREAKFAST RECIPES
Almond Butter Muffins
Servings: 12
Ingredients:
• 2 cups almond flour
• 1 cup powdered erythritol
• 2 teaspoons baking powder
• ¼ teaspoon salt
• ¾ cup almond butter, warmed
• 4 large eggs
Instructions:
1. Preheat the oven to 350°F and line a muffin pan with paper liners.
2. Whisk the almond flour together with the erythritol, baking powder, and salt in a mixing
bowl.
3. In a separate bowl, whisk together the almond milk, almond butter, and eggs.
4. Stir the wet ingredients into the dry until just combined.
5. Spoon the batter into the prepared pan and bake for 22 to 25 minutes until a knife
inserted in the center comes out clean.
6. Cool the muffins in the pan for 5 minutes then turn out onto a wire cooling rack.
Nutrition Info: 135 calories, 11g fat, 6g protein, 4g carbs, 2g fiber, 2g net carbs

BREAKFAST RECIPES
Classic Western Omelet
Servings: 1
Ingredients:
• 2 teaspoons coconut oil
• 1 tablespoon heavy cream
• Salt and pepper
• ¼ cup diced green pepper
• ¼ cup diced yellow onion
• ¼ cup diced ham
Instructions:
1. Whisk together the eggs, heavy cream, salt and pepper in a small bowl.
2. Heat 1 teaspoon coconut oil in a small skillet over medium heat.
3. Add the peppers, onions, and ham then sauté for 3 to 4 minutes.
4. Spoon the mixture into a bowl and reheat the skillet with the rest of the oil.
5. Pour in the whisked eggs and cook until the bottom of the egg starts to set.
6. Tilt the pan to spread the egg and cook until almost set.
7. Spoon the veggie and ham mixture over half the omelet and fold it over.
8. Let the omelet cook until the eggs are set then serve hot.
Nutrition Info: 415 calories, 32.5g fat, 25g protein, 6.5g carbs, 1.5g fiber, 5g net carbs

BREAKFAST RECIPES
Cinnamon Protein Pancakes
Servings: 4
Ingredients:
• 1 cup canned coconut milk
• ¼ cup coconut oil
• 8 large eggs
• 2 scoops (40g) egg white protein powder
• 1 teaspoon vanilla extract
• ½ teaspoon ground cinnamon
• Pinch ground nutmeg
Instructions:
1. Combine the coconut milk, coconut oil, and eggs in a food processor.
2. Pulse the mixture several times then add the remaining ingredients.
3. Blend until smooth and well combined – adjust sweetness to taste.
4. Heat a nonstick skillet over medium heat.
5. Spoon in the batter, using about ¼ cup per pancake.
6. Cook until bubbles form on the surface of the batter then carefully flip.
7. Let the pancake cook until the underside is browned.
8. Transfer to a plate to keep warm and repeat with the remaining batter.

BREAKFAST RECIPES
Sheet Pan Eggs with Ham and Pepper Jack
Servings: 6
Ingredients:
• Salt and pepper
• 2 cups diced ham
• 1 cup shredded pepper jack cheese
Instructions:
1. Preheat the oven to 350°F and grease a rimmed baking sheet with cooking spray.
2. Whisk the eggs in a bowl with salt and pepper until frothy.
3. Stir in the ham and cheese until well combined.
4. Pour the mixture in the baking sheet and spread into an even layer.
5. Bake for 12 to 15 minutes until the egg is set.
6. Let cool slightly then cut into squares to serve.

BREAKFAST RECIPES
Detoxifying Green Smoothie
Servings: 1
Cook Time: None
Ingredients:
• ½ cup fresh baby spinach
• ¼ cup sliced celery
• 1 cup water
• 3 to 4 ice cubes
• 2 tablespoons fresh lemon juice
• 1 tablespoon fresh lime juice
• 1 tablespoon coconut oil
Instructions:
1. Combine the kale, spinach, and celery in a blender.

BREAKFAST RECIPES
Nutty Pumpkin Smoothie
Servings: 1
Cook Time: None
Ingredients:
• 1 cup unsweetened cashew milk
• ½ cup pumpkin puree
• 1 tablespoon raw almonds
• ¼ teaspoon pumpkin pie spice
Instructions:
1. Combine all of the ingredients in a blender.
2. Pulse the ingredients several times, then blend until smooth.
Nutrition Info: 205 calories, 16.5g fat, 3g protein, 13g carbs, 4.5g fiber, 8.5g net carbs

BREAKFAST RECIPES
Tomato Mozzarella Egg Muffins
Servings: 12
Ingredients:
• 1 tablespoon butter
• 1 medium tomato, finely diced
• ½ cup diced yellow onion
• ½ cup canned coconut milk
• ¼ cup sliced green onion
• Salt and pepper
• 1 cup shredded mozzarella cheese
Instructions:
1. Preheat the oven to 350°F and grease a muffin pan with cooking spray.
2. Melt the butter in a medium skillet over medium heat.
3. Add the tomato and onions then cook for 3 to 4 minutes until softened.
4. Divide the mixture among the muffin cups.
5. Whisk together the eggs, coconut milk, green onions, salt, and pepper, then spoon into
the muffin cups.
6. Sprinkle with cheese then bake for 20 to 25 minutes until the egg is set.

Crispy Chai Waffles
Servings: 4
Ingredients:
• 4 large eggs, separated into whites and yolks
• 3 tablespoons coconut flour
• 3 tablespoons powdered erythritol
• 1 ¼ teaspoon baking powder
• ¼ teaspoon ground ginger
• Pinch ground cloves
• Pinch ground cardamom
• 3 tablespoons coconut oil, melted
• 3 tablespoons unsweetened almond milk
Instructions:
1. Separate the eggs into two different mixing bowls.
2. Whip the egg whites until stiff peaks form then set aside.
3. Whisk the egg yolks with the coconut flour, erythritol, baking powder, vanilla, cinnamon,
cardamom, and cloves in the other bowl.
4. Add the melted coconut oil to the second bowl while whisking then whisk in the almond
milk.
5. Gently fold in the egg whites until just combined.
6. Preheat the waffle iron and grease with cooking spray.
7. Spoon about ½ cup of batter into the iron.
8. Cook the waffle according to the manufacturer’s instructions.
9. Remove the waffle to a plate and repeat with the remaining batter.

BREAKFAST RECIPES
Broccoli Kale Egg Scramble
Servings: 1
Ingredients:
• Salt and pepper
• 1 teaspoon coconut oil
• ¼ cup frozen broccoli florets, thawed
• 2 tablespoons grated parmesan cheese
Instructions:
1. Whisk the eggs together with the heavy cream, salt, and pepper in a bowl.
2. Heat 1 teaspoon coconut oil in a medium skillet over medium heat.
3. Stir in the kale and broccoli then cook until the kale is wilted, about 1 to 2 minutes.
4. Pour in the eggs and cook, stirring occasionally, until just set.
5. Stir in the parmesan cheese and serve hot.
Nutrition Info: 315 calories, 23g fat, 19.5g protein, 10g carbs, 1.5g fiber, 8.5g net carbs

BREAKFAST RECIPES
Creamy Chocolate Protein Smoothie
Servings: 1
Cook Time: None
Ingredients:
• ¼ cup chocolate egg white protein powder
• 1 tablespoon unsweetened cocoa powder
Instructions:
1. Combine the almond milk, yogurt, and protein powder in a blender.
2. Pulse the ingredients several times then add the rest and blend until smooth.

BREAKFAST RECIPES
Three Cheese Egg Muffins
Servings: 12
Ingredients:
• ¼ cup sliced green onion
• Salt and pepper
• ½ cup shredded cheddar cheese
• ½ cup shredded Swiss cheese
• ¼ cup grated parmesan cheese
Instructions:
1. Preheat the oven to 350°F and grease a muffin pan with cooking spray.
2. Melt the butter in a medium skillet over medium heat.
3. Add the onions then cook for 3 to 4 minutes until softened.
4. Divide the mixture among the muffin cups.
5. Whisk together the eggs, coconut milk, green onions, salt, and pepper, then spoon into
the muffin cups.
6. Combine the three cheeses in a bowl and sprinkle over the egg muffins.
7. Bake for 20 to 25 minutes until the egg is set.
Nutrition Info: 150 calories, 11.5g fat, 10g protein, 2g carbs, 0.5g fiber, 1.5g net carb

BREAKFAST RECIPES
Strawberry Rhubarb Pie Smoothie
Servings: 1
Cook Time: None
Ingredients:
• 1 small stalk rhubarb, sliced
• ¼ cup frozen sliced strawberries
• ¾ cup unsweetened cashew milk
• 1 ounce raw almonds
• ½ teaspoon vanilla extract
Instructions:
1. Combine the rhubarb, strawberries, and almond milk in a blender.
Nutrition Info: 285 calories, 20g fat, 11g protein, 17.5g carbs, 5g fiber, 12.5g net carbs

BREAKFAST RECIPES
Vanilla Chai Smoothie
Servings: 1
Cook Time: None
Ingredients:
• ¼ teaspoon ground cinnamon
• ¼ teaspoon ground ginger
• Pinch ground cardamom
Instructions:
1. Combine all of the ingredients in a blender.
2. Pulse the ingredients several times then blend smooth.
Nutrition Info: 115 calories, 7.5g fat, 5g protein, 7.5g carbs, 1g fiber, 6.5g net carbs

BREAKFAST RECIPES
Cinnamon Almond Porridge
Servings: 1
Ingredients:
• 1 tablespoon coconut flour
• 1 large egg, whisked
• ⅛ teaspoon ground cinnamon
• Pinch salt
• ¼ cup canned coconut milk
• 1 tablespoon almond butter
Instructions:
1. Melt the butter in a small saucepan over low heat.
2. Whisk in the coconut flour, egg, cinnamon, and salt.
3. Add the coconut milk while whisking and stir in the almond butter until smooth.
4. Simmer on low heat, stirring often, until heated through.
5. Spoon into a bowl and serve.

BREAKFAST RECIPES
Bacon, Mushroom, and Swiss Omelet
Servings: 1
Ingredients:
• Salt and pepper
• 2 slices uncooked bacon, chopped
• ¼ cup diced mushrooms
• ¼ cup shredded Swiss cheese
Instructions:
1. Whisk together the eggs, heavy cream, salt, and pepper in a small bowl.
2. Cook the bacon in a small skillet over medium-high heat.
3. When the bacon is crisp, spoon it into a bowl.
4. Reheat the skillet over medium heat, then add the mushrooms.
5. Cook the mushrooms until browned, then spoon into the bowl with the bacon.
6. Reheat the skillet with the rest of the oil.
9. Spoon the bacon and mushroom mixture over half the omelet then sprinkle with cheese
and fold it over.
10. Let the omelet cook until the eggs are set, then serve hot.
Nutrition Info: 475 calories, 36g fat, 34g protein, 4g carbs, 0.5g fiber, 3.5g net carbs

BREAKFAST RECIPES
Maple Cranberry Muffins
Servings: 12
Ingredients:
• ¾ cups almond flour
• ¼ cup ground flaxseed
• ¼ cup powdered erythritol
• 1 teaspoon baking powder
• ⅛ teaspoon salt
• ⅓ cup canned coconut milk
• ¼ cup coconut oil, melted
• 3 large eggs
• ½ cup fresh cranberries
• 1 teaspoon maple extract
Instructions:
2. Whisk the almond flour together with the ground flaxseed, erythritol, baking powder, and
salt in a mixing bowl.
3. In a separate bowl, whisk together the coconut milk, coconut oil, eggs, and maple
extract.
4. Stir the wet ingredients into the dry until just combined, then fold in the cranberries.
6. Cool the muffins in the pan for 5 minutes, then turn out onto a wire cooling rack.
Nutrition Info: 125 calories, 11.5g fat, 3.5g protein, 3g carbs, 1.5g fiber, 1.5g net carbs

BREAKFAST RECIPES
Coco-Cashew Macadamia Muffins
Servings: 12
Ingredients:
• 1 ¾ cups almond flour
• 1 cup powdered erythritol
• ¼ cup unsweetened cocoa powder
• 2 teaspoons baking powder
• ¾ cup cashew butter, melted
• 4 large eggs
• ¼ cup chopped macadamia nuts
Instructions:
2. Whisk the almond flour together with the erythritol, cocoa powder, baking powder, and
3. In a separate bowl, whisk together the almond milk, cashew butter, and eggs.
4. Stir the wet ingredients into the dry until just combined then fold in the nuts.
6. Cool the muffins in the pan for 5 minutes then turn out onto a wire cooling rack.

BREAKFAST RECIPES
Chocolate Protein Pancakes
Servings: 4
Ingredients:
• ¼ cup coconut oil
• 8 large eggs
• 2 scoops (40g) egg white protein powder
Instructions:
1. Combine the coconut milk, coconut oil, and eggs in a food processor.
2. Pulse the mixture several times then add the remaining ingredients.
3. Blend until smooth and well combined – adjust sweetness to taste.
4. Heat a nonstick skillet over medium heat.
5. Spoon in the batter, using about ¼ cup per pancake.
6. Cook until bubbles form on the surface of the batter, then carefully flip.
7. Let the pancake cook until the underside is browned.
8. Transfer to a plate to keep warm and repeat with the remaining batter.
Nutrition Info: 455 calories, 38.5g fat, 23g protein, 8g carbs, 3g fiber, 5g net carbs

BREAKFAST RECIPES
Ham, Cheddar, and Chive Omelet
Servings: 1
Ingredients:
• 1 tablespoon chopped chives
• Salt and pepper
• ¼ cup shredded cheddar cheese
Instructions:
1. Whisk together the eggs, heavy cream, chives, salt, and pepper in a small bowl.
2. Heat the coconut oil in a small skillet over medium heat.
5. Sprinkle the ham and cheddar cheese over half the omelet and fold it over.

BREAKFAST RECIPES
Spinach Parmesan Egg Scramble
Servings: 1
Ingredients:
• Salt and pepper
• 2 cups fresh baby spinach
• 2 tablespoons grated parmesan cheese
Instructions:
1. Whisk the eggs together with the heavy cream, salt, and pepper in a bowl.
2. Heat the coconut oil in a medium skillet over medium heat.
3. Stir in the spinach and cook until wilted, about 1 to 2 minutes.
4. Pour in the eggs and cook, stirring occasionally, until just set – about 1 to 2 minutes.
5. Stir in the parmesan and serve hot.
Nutrition Info: 290 calories, 23g fat, 18.5g protein, 3.5g carbs, 1.5g fiber, 2g net carbs

BREAKFAST RECIPES
Cinnamon Roll Waffles
Servings: 2
Ingredients:
• Pinch ground nutmeg
• ½ cup heavy cream
Instructions:
and nutmeg in the other bowl.
4. Add the heavy cream, whisking until just combined, then gently fold in the egg whites.

Bacon Swiss Waffles
Servings: 4
Ingredients:
• 6 slices uncooked bacon
• Salt and pepper
• 3 tablespoons unsweetened almond milk
• ½ cup shredded Swiss cheese
• ¼ cup sour cream
Instructions:
1. Cook the bacon in a skillet until crisp then coarsely chop into a bowl.
2. Spoon out 3 tablespoons of the bacon grease and set it aside.
5. Whisk the egg yolks with the coconut flour, erythritol, baking powder, salt, and pepper in
the other bowl.
6. Add the almond milk and bacon grease to the second bowl while whisking then gently
fold in the egg whites until just combined.
7. Stir in the shredded Swiss cheese and half the chopped bacon.
9. Spoon a heaping ½ cup of batter into the iron.
12. Serve the waffles topped with sour cream and chopped bacon.

BREAKFAST RECIPES
Meaty Breakfast Omelet
Servings: 1
Ingredients:
• Salt and pepper
• 1 slice uncooked bacon, chopped
• 1 ounce breakfast sausage, crumbled
Instructions:
1. Whisk together the eggs, heavy cream, salt, and pepper in a small bowl.
2. Cook the bacon in a small skillet over medium-high heat.
3. When the bacon is crisp, spoon it off into a bowl.
4. Cook the sausage in the skillet until browned, then add to the bowl with the bacon.
5. Reheat the skillet with the grease from the bacon and sausage.
8. Sprinkle the bacon, sausage, and ham over half the omelet and fold it over.

BREAKFAST RECIPES
Lemon Flaxseed Muffins
Servings: 12
Ingredients:
• ¾ cups almond flour
• ¼ cup ground flaxseed
• 1 teaspoon baking powder
• ⅛ teaspoon salt
• ¼ cup coconut oil, melted
• ¼ cup fresh lemon juice
• 3 large eggs
• 2 tablespoons grated lemon peel
Instructions:
2. Whisk the almond flour together with the ground flaxseed, erythritol, baking powder, and
3. In a separate bowl, whisk together the coconut milk, coconut oil, lemon juice, and eggs.
4. Stir the wet ingredients into the dry until just combined.
5. Fold in the grated lemon peel.
7. Cool the muffins in the pan for 5 minutes, then turn out onto a wire cooling rack.

BREAKFAST RECIPES
Pumpkin Spice Waffles
Servings: 2
Ingredients:
• ¼ teaspoon ground nutmeg
• ½ cup pumpkin puree
Instructions:
nutmeg, and cloves in the other bowl.
4. Add the pumpkin puree, whisking until combined, then gently fold in the egg whites.

LUNCH
LUNCH RECIPES
Cucumber Avocado Salad with Bacon
Servings: 2
Cook Time: None
Ingredients:
• 2 cups fresh baby spinach, chopped
• ½ English cucumber, sliced thin
• 1 small avocado, pitted and chopped
• 1 ½ tablespoons olive oil
• 1 ½ tablespoons lemon juice
• Salt and pepper
• 2 slices cooked bacon, chopped
Instructions:
1. Combine the spinach, cucumber, and avocado in a salad bowl.
2. Toss with the olive oil, lemon juice, salt and pepper.
3. Top with chopped bacon to serve.

LUNCH RECIPES
Bacon Cheeseburger Soup
Servings: 4
Ingredients:
• 8 ounces ground beef (80% lean)
• 1 medium yellow onion, chopped
• 1 clove garlic, minced
• 3 cups beef broth
• 2 tablespoons tomato paste
• 2 teaspoons Dijon mustard
• Salt and pepper
• 1 cup shredded lettuce
Instructions:
1. Cook the bacon in a saucepan until crisp then drain on paper towels and chop.
2. Reheat the bacon fat in the saucepan and add the beef.
3. Cook until the beef is browned, then drain away half the fat.
4. Reheat the saucepan and add the onion and garlic – cook for 6 minutes.
5. Stir in the broth, tomato paste, and mustard then season with salt and pepper.
6. Add the beef and simmer on medium-low for 15 minutes, covered.
7. Spoon into bowls and top with shredded lettuce, cheddar cheese and bacon.

LUNCH RECIPES
Ham and Provolone Sandwich
Servings: 1
Ingredients:
• 1 large egg, separated
• Pinch cream of tartar
• Pinch salt
• 1 ounce cream cheese, softened
• ¼ cup shredded provolone cheese
• 3 ounces sliced ham
Instructions:
1. For the bread, preheat the oven to 300°F and line a baking sheet with parchment.
2. Beat the egg whites with the cream of tartar and salt until soft peaks form.
3. Whisk the cream cheese and egg yolk until smooth and pale yellow.
4. Fold in the egg whites a little at a time until smooth and well combined.
5. Spoon the batter onto the baking sheet into two even circles.
6. Bake for 25 minutes until firm and lightly browned.
7. Spread the butter on one side of each bread circle then place one in a preheated skillet
over medium heat.
8. Sprinkle with cheese and add the sliced ham then top with the other bread circle, butter-
side-up.
9. Cook the sandwich for a minute or two then carefully flip it over.
10. Let it cook until the cheese is melted then serve.

LUNCH RECIPES
Baked Chicken Nuggets
Servings: 4
Ingredients:
• ¼ cup almond flour
• 1 teaspoon chili powder
• ½ teaspoon paprika
• 2 pounds boneless chicken thighs, cut into 2-inch chunks
• Salt and pepper
• 2 large eggs, whisked well
Instructions:
1. Preheat the oven to 400°F and line a baking sheet with parchment.
2. Stir together the almond flour, chili powder, and paprika in a shallow dish.
3. Season the chicken with salt and pepper, then dip in the beaten eggs.
4. Dredge the chicken pieces in the almond flour mixture, then arrange on the baking sheet.
5. Bake for 20 minutes until browned and crisp. Serve hot.

LUNCH RECIPES
Taco Salad with Creamy Dressing
Servings: 2
Ingredients:
• Salt and pepper
• 1 tablespoon ground cumin
• 1 tablespoon chili powder
• 4 cups fresh chopped lettuce
• ½ cup diced tomatoes
• ¼ cup diced red onion
• ¼ cup shredded cheddar cheese
• 3 tablespoons mayonnaise
• 1 teaspoon apple cider vinegar
• Pinch paprika
Instructions:
1. Cook the ground beef in a skillet over medium-high heat until browned.
2. Drain half the fat, then season with salt and pepper and stir in the taco seasoning.
3. Simmer for 5 minutes, then remove from heat.
4. Divide the lettuce between two salad bowls, then top with ground beef.
5. Add the diced tomatoes, red onion, and cheddar cheese.
6. Whisk together the remaining ingredients, then drizzle over the salads to serve.

LUNCH RECIPES
Egg Salad Over Lettuce
Servings: 2
Cook Time: None
Ingredients:
• 3 large hardboiled eggs, cooled
• 1 small stalk celery, diced
• 1 tablespoon fresh chopped parsley
• 1 teaspoon fresh lemon juice
• Salt and pepper
Instructions:
1. Peel and dice the eggs into a mixing bowl.
2. Stir in the celery, mayonnaise, parsley, lemon juice, salt and pepper.
3. Serve spooned over fresh chopped lettuce.

LUNCH RECIPES
Egg Drop Soup
Servings: 4
Ingredients:
• 5 cups chicken broth
• 4 chicken bouillon cubes
• 1 ½ tablespoons chili garlic paste
• ½ green onion, sliced
Instructions:
1. Crush the bouillon cubes and stir into the broth in a saucepan.
2. Bring it to a boil, then stir in the chili garlic paste.
3. Cook until steaming, then remove from heat.
4. While whisking, drizzle in the beaten eggs.
5. Let sit for 2 minutes then serve with sliced green onion.
Nutrition Info: 165 calories, 9.5g fat, 16g protein, 2.5g carbs, 0g fiber, 2.5g carbs

LUNCH RECIPES
Bacon, Lettuce, Tomato, Avocado Sandwich
Servings: 1
Cook Time: None
Ingredients:
• Pinch salt
• ¼ cup sliced avocado
• ¼ cup shredded lettuce
• 1 slice tomato
Instructions:
7. Cook the bacon in a skillet until crisp, then drain on a paper towel.
8. Assemble the sandwich with the bacon, avocado, lettuce, and tomato.
Nutrition Info: 355 calories, 30g fat, 16.5g protein, 5.5g carbs, 2.5g fiber, 3g net carbs

LUNCH RECIPES
Fried Salmon Cakes
Servings: 2
Ingredients:
• 1 cup riced cauliflower
• Salt and pepper
• 8 ounces boneless salmon fillet
• 1 large egg
• 2 tablespoons minced red onion
• 1 tablespoon fresh chopped parsley
• 2 tablespoons coconut oil
Instructions:
1. Melt the butter in a skillet over medium heat, then cook the cauliflower for
5 minutes until tender – season with salt and pepper.
2. Spoon the cauliflower into a bowl and reheat the skillet.
3. Add the salmon and season with salt and pepper.
4. Cook the salmon until just opaque, then remove and flake the fish into a bowl.
5. Stir in the cauliflower along with the almond flour, coconut flour, egg, red onion, and
parsley.
6. Shape into 6 patties then fry in coconut oil until both sides are browned.

LUNCH RECIPES
Spring Salad with Shaved Parmesan
Servings: 2
Cook Time: None
Ingredients:
• 2 tablespoons red wine vinegar
• 1 tablespoon Dijon mustard
• Salt and pepper
• 4 ounces mixed spring greens
• ½ small red onion, sliced thinly
• ⅓ cup roasted pine nuts
• ¼ cup shaved parmesan
Instructions:
1. Cook the bacon in a skillet until crisp then remove to paper towels.
2. Reserve ¼ cup of bacon fat in the skillet, discarding the rest, then chop the bacon.
3. Whisk the red wine vinegar and mustard into the bacon fat in the skillet.
4. Season with salt and pepper, then sweeten with stevia to taste and let cool slightly.
5. Combine the spring greens, red onion, pine nuts, and parmesan in a salad bowl.
6. Toss with the dressing, then top with chopped bacon to serve.
Nutrition Info: 295 calories, 25g fat, 14.5g protein, 6.5g carbs, 3g fiber, 3.5g net carbs

LUNCH RECIPES
Sesame Chicken Avocado Salad
Servings: 2
Cook Time: None
Ingredients:
• 1 tablespoon sesame oil
• 8 ounces boneless chicken thighs, chopped
• Salt and pepper
• 4 cups fresh spring greens
• 1 cup sliced avocado
• 2 tablespoons olive oil
• 2 tablespoons rice wine vinegar
• 1 tablespoon sesame seeds
Instructions:
1. Heat the sesame oil in a skillet over medium-high heat.
2. Season the chicken with salt and pepper, then add to the skillet.
3. Cook the chicken until browned and cooked through, stirring often.
4. Remove the chicken from the heat and cool slightly.
5. Divide the spring greens onto two salad plates and top with avocado.
6. Drizzle the salads with olive oil and rice wine vinegar.
7. Top with cooked chicken and sprinkle with sesame seeds to serve.

LUNCH RECIPES
Spinach Cauliflower Soup
Servings: 4
Ingredients:
• 2 cloves garlic, minced
• 2 cups chopped cauliflower
• 8 ounces fresh baby spinach, chopped
• 3 cups vegetable broth
• Salt and pepper
Instructions:
1. Heat the oil in a saucepan over medium-high heat – add the onion and garlic.
2. Sauté for 4 to 5 minutes until browned, then stir in the cauliflower.
3. Cook for 5 minutes until browned, then stir in the spinach.
4. Let it cook for 2 minutes until wilted, then stir in the broth and bring to boil.
5. Remove from heat and puree the soup with an immersion blender.
6. Stir in the coconut milk and season with salt and pepper to taste. Serve hot.

LUNCH RECIPES
Cheesy Buffalo Chicken Sandwich
Servings: 1
Cook Time: None
Ingredients:
• 1 large egg, separated into white and yolk
• Pinch salt
• 1 cup cooked chicken breast, shredded
• 2 tablespoons hot sauce
• 1 slice Swiss cheese
Instructions:
7. Shred the chicken into a bowl and toss with the hot sauce.
8. Spoon the chicken onto one of the bread circles and top with cheese.
9. Top with the other bread circle and enjoy.

LUNCH RECIPES
Coconut Chicken Tenders
Servings: 4
Ingredients:
• 2 tablespoons shredded unsweetened coconut
• ½ teaspoon garlic powder
• 2 pounds boneless chicken tenders
• Salt and pepper
• 2 large eggs, whisked well
Instructions:
2. Stir together the almond flour, coconut, and garlic powder in a shallow dish.
3. Season the chicken with salt and pepper, then dip into the beaten eggs.
4. Dredge the chicken tenders in the almond flour mixture, then arrange on the baking
sheet.
5. Bake for 25 to 30 minutes until browned and cooked through. Serve hot.
Nutrition Info: 325 calories, 9.5g fat, 56.5g protein, 2g carbs, 1g fiber, 1g net carbs

LUNCH RECIPES
Avocado Spinach Salad with Almonds
Servings: 2
Cook Time: None
Ingredients:
• 1 ½ tablespoons balsamic vinegar
• ½ tablespoon Dijon mustard
• Salt and pepper
• 1 medium avocado, sliced thinly
• ¼ cup sliced almonds, toasted
Instructions:
1. Toss the spinach with the olive oil, balsamic vinegar, Dijon mustard, salt and pepper.
2. Divide the spinach between two salad plates.
3. Top the salads with sliced avocado and toasted almonds to serve.

LUNCH RECIPES
Easy Chopped Salad
Servings: 2
Cook Time: None
Ingredients:
• ½ cup cherry tomatoes, halved
• ¼ cup diced cucumber
• 2 hardboiled eggs, peeled and sliced
• 1 cup diced ham
Instructions:
1. Divide the lettuce between two salad plates or bowls.
2. Top the salads with diced avocado, tomato, and celery.
3. Add the sliced egg, diced ham, and shredded cheese.
4. Serve the salads with your favorite keto-friendly dressing.

LUNCH RECIPES
Cauliflower Leek Soup with Pancetta
Servings: 4
Cook Time: 1 hour
Ingredients:
• ½ medium head cauliflower, chopped
• 1 cup sliced leeks
• Salt and pepper
• 2 ounces diced pancetta
Instructions:
1. Combine the broth and cauliflower in a saucepan over medium-high heat.
2. Bring the chicken broth to a boil then add the sliced leeks.
3. Boil on medium heat, covered, for 1 hour until the cauliflower is tender.
4. Remove from heat and puree the soup with an immersion blender.
5. Stir in the cream, then season with salt and pepper.
6. Fry the chopped pancetta in a skillet over medium-high heat until crisp.
7. Spoon the soup into bowls and sprinkle with pancetta to serve.

LUNCH RECIPES
Three Meat and Cheese Sandwich
Servings: 1
Ingredients:
• Pinch salt
• 1 ounce sliced ham
• 1 ounce sliced hard salami
• 1 ounce sliced turkey
• 2 slices cheddar cheese
Instructions:
7. To complete the sandwich, layer the sliced meats and cheeses between the two bread
circles.
8. Grease a skillet with cooking spray and heat over medium heat.
9. Add the sandwich and cook until browned underneath, then flip and cook until the cheese
is just melted.

LUNCH RECIPES
Beef and Pepper Kebabs
Servings: 2
Ingredients:
• 1 ½ tablespoons balsamic vinegar
• 2 teaspoons Dijon mustard
• Salt and pepper
• 8 ounces beef sirloin, cut into 2-inch pieces
• 1 small red pepper, cut into chunks
• 1 small green pepper, cut into chunks
Instructions:
1. Whisk together the olive oil, balsamic vinegar, and mustard in a shallow dish.
2. Season the steak with salt and pepper, then toss in the marinade.
3. Let marinate for 30 minutes, then slide onto skewers with the peppers.
4. Preheat a grill pan to high heat and grease with cooking spray.
5. Cook the kebabs for 2 to 3 minutes on each side until the beef is done.
Nutrition Info: 365 calories, 21.5g fat, 35.5g protein, 6.5g carbs, 1.5g fiber, 5g net carbs

LUNCH RECIPES
Simple Tuna Salad on Lettuce
Servings: 2
Cook Time: None
Ingredients:
• ¼ cup mayonnaise
• 1 tablespoon fresh lemon juice
• 1 tablespoon pickle relish
• 2 (6-ounce) cans tuna in oil, drained and flaked
• ½ cup cherry tomatoes, halved
• ¼ cup diced cucumber
• Salt and pepper
• 4 cups chopped romaine lettuce
Instructions:
1. Whisk together the mayonnaise, lemon juice, and relish in a bowl.
2. Toss in the flaked tuna, tomatoes, and cucumber – season with salt and pepper.
3. Spoon over chopped lettuce to serve.

LUNCH RECIPES
Ham, Egg, and Cheese Sandwich
Servings: 1
Ingredients:
• Pinch salt
• 1 large egg
• 1 teaspoon butter
• 3 ounces sliced ham
• 1 slice cheddar cheese
Instructions:
7. To complete the sandwich, fry the egg in butter until done to your preference.
8. Arrange the sliced ham on top of one bread circle.
9. Top with the fried egg and the sliced cheese then the second bread circle.
10. Serve immediately or cook in a greased skillet to melt the cheese first.

LUNCH RECIPES
Bacon-Wrapped Hot Dogs
Servings: 2
Ingredients:
• 4 all-beef hot dogs
• 2 slices cheddar cheese
Instructions:
1. Slice the hotdogs lengthwise, cutting halfway through the thickness.
2. Cut the cheese slices in half and stuff one half into each hot dog.
3. Wrap the hotdogs in bacon then place them on a foil-lined roasting pan.
4. Bake for 30 minutes or until the bacon is crisp.

LUNCH RECIPES
Fried Tuna Avocado Balls
Servings: 4
Ingredients:
• 1 teaspoon onion powder
• Salt and pepper
• 10 ounces canned tuna, drained
• 1 medium avocado, diced finely
• ½ cup almond flour
• ¼ cup olive oil
Instructions:
1. Whisk together the coconut milk, onion powder, garlic, salt and pepper in a bowl.
2. Flake the tuna into the bowl and stir in the avocado.
3. Divide the mixture into 10 to 12 balls and roll in the almond flour.
4. Heat the oil in a large skillet over medium-high heat.
5. Add the tuna avocado balls and fry until golden brown then drain on paper towels.

Curried Chicken Soup
Servings: 4
Ingredients:
• 2 tablespoons olive oil, divided
• 4 boneless chicken thighs (about 12 ounces)
• 2 teaspoons curry powder
• 2 teaspoons ground cumin
• Pinch cayenne
• 4 cups chopped cauliflower
• 1 cup water
• 2 cloves minced garlic
• 2 cups chopped kale
• Fresh chopped cilantro
Instructions:
1. Chop the chicken into bite-sized pieces then set aside.
2. Heat 1 tablespoon oil in a saucepan over medium heat.
3. Add the onions and cook for 4 minutes then stir in half of the spices.
4. Stir in the cauliflower and sauté for another 4 minutes.
5. Pour in the broth then add the water and garlic and bring to a boil.
6. Reduce heat and simmer for 10 minutes until the cauliflower is softened.
7. Remove from heat and stir in the coconut milk and kale.
8. Heat the remaining oil in a skillet and add the chicken – cook until browned.
9. Stir in the rest of the spices then cook until the chicken is done.
10. Stir the chicken into the soup and serve hot, garnished with fresh cilantro.

LUNCH RECIPES
Chopped Kale Salad with Bacon Dressing
Servings: 2
Cook Time: None
Ingredients:
• 2 tablespoons apple cider vinegar
• 1 teaspoon Dijon mustard
• Liquid stevia, to taste
• Salt and pepper
• 4 cups fresh chopped kale
• ¼ cup thinly sliced red onion
Instructions:
1. Cook the bacon in a skillet until crisp then remove to paper towels and chop.
2. Reserve ¼ cup of the bacon grease in the skillet and warm over low heat.
3. Whisk in the apple cider vinegar, mustard, and stevia then season with salt and pepper.
4. Toss in the kale and cook for 1 minute then divide between two plates.
5. Top the salads with red onion and chopped bacon to serve.

LUNCH RECIPES
Kale Caesar Salad with Chicken
Servings: 2
Ingredients:
• 1 tablespoon olive oil
• 6 ounces boneless chicken thigh, chopped
• Salt and pepper
• 1 tablespoon lemon juice
• 1 anchovy, chopped
• 1 teaspoon Dijon mustard
• 4 cups fresh chopped kale
Instructions:
1. Heat the oil in a skillet over medium-high heat.
2. Season the chicken with salt and pepper, then add to the skillet.
3. Cook until the chicken is no longer pink, then remove from heat.
4. Combine the mayonnaise, lemon juice, anchovies, mustard, and garlic in a blender.
5. Blend smooth, then season with salt and pepper.
6. Toss the kale with the dressing, then divide in half and top with chicken to serve.

Chicken Enchilada Soup
Servings: 4
Ingredients:
• 2 medium stalks celery, sliced
• 1 small red pepper, chopped
• 1 cup diced tomatoes
• 2 teaspoons ground cumin
• 1 teaspoon chili powder
• ½ teaspoon dried oregano
• 8 ounces cooked chicken thighs, chopped
• 2 tablespoons fresh lime juice
• ¼ cup fresh chopped cilantro
Instructions:
1. Heat the oil in a saucepan over medium-high heat then add the celery, onion, peppers,
and garlic – sauté for 4 to 5 minutes.
2. Stir in the garlic and cook for a minute until fragrant.
3. Add the tomatoes and spices then cook for 3 minutes, stirring often.
4. Add the broth and bring the soup to a boil, then reduce heat and simmer for about 20
minutes.
5. Stir in the coconut milk and simmer for another 20 minutes, then add the chicken.
6. Cook until the chicken is heated through, then stir in the lime juice and cilantro.

LUNCH RECIPES
Thai Coconut Shrimp Soup
Servings: 4
Ingredients:
• 1 small yellow onion, diced
• 1 (14-ounce) can coconut milk
• 1 cup fresh chopped cilantro
• 1 jalapeno, seeded and chopped
• 1 tablespoon grated ginger
• 1 lime, zested and juiced
• 6 ounces uncooked shrimp, peeled and deveined
• 1 cup sliced mushrooms
• 1 small red onion, sliced thinly
• 1 tablespoon fish sauce
Instructions:
1. Heat the coconut oil in a saucepan over medium heat.
2. Add the yellow onions and sauté until translucent, about 6 to 7 minutes.
3. Stir in the chicken broth, coconut milk, cilantro, and jalapeno.
4. Add the ginger, garlic, and lime zest then bring to boil.
5. Reduce heat and simmer for 20 minutes - strain the mixture and discard the solids.
6. Return the remaining liquid to the saucepan and add the shrimp, mushrooms, and red
onion.
7. Stir in the lime juice and fish sauce then simmer for 10 minutes. Serve hot.

LUNCH RECIPES
Mushroom and Asparagus Soup
Servings: 4
Ingredients:
• 1 pound asparagus, trimmed and chopped
• 2 cups sliced mushrooms
• 4 cups vegetable broth
• 1 teaspoon fresh chopped tarragon
• ¼ cup fresh lemon juice
• ¼ cup fresh chopped parsley
• Salt and pepper
Instructions:
1. Melt the butter in a stockpot and add the onion.
2. Sauté the onion until browned, then stir in the garlic and cook 1 minute more.
3. Stir in the asparagus and mushrooms, then sauté for 4 minutes.
4. Pour in the vegetable broth along with the spinach and tarragon.
5. Bring to a boil, then reduce heat and simmer for 30 minutes on medium- low heat.
6. Remove from heat, then stir in the cream, lemon juice, and parsley.
7. Cover and let rest for 20 minutes, then season with salt and pepper to taste.

Slow-Cooker Chicken Fajita Soup
Servings: 4
Cook Time: 6 hours
Ingredients:
• 12 ounces chicken thighs
• 2 cups chicken stock
• ½ cup enchilada sauce
• 2 ounces chopped green chiles
• 1 tablespoon minced garlic
• 1 jalapeno, seeded and minced
• 2 teaspoons chili powder
• ¾ teaspoon paprika
• ½ teaspoon ground cumin
• Salt and pepper
• 1 small avocado, sliced thinly
• ¼ cup chopped cilantro
• 1 lime, cut into wedges
Instructions:
1. Combine the chicken, tomatoes, chicken stock, enchilada sauce, chiles, and garlic in the
slow cooker and stir well.
2. Add the onion, bell peppers, and jalapeno.
3. Stir in the seasonings then cover and cook on low for 5 to 6 hours.
4. Remove the chicken and chop or shred then stir it back into the soup.
5. Spoon into bowls and serve with sliced avocado, cilantro, and lime wedges.

LUNCH RECIPES
Avocado Egg Salad on Lettuce
Servings: 2
Cook Time: None
Ingredients:
• 4 large hardboiled eggs, cooled and peeled
• 1 medium stalk celery, diced
• ¼ cup diced red onion
• Salt and pepper
• 4 cups chopped romaine lettuce
Instructions:
1. Coarsely chop the eggs into a bowl.
2. Toss in the avocado, celery, red onion, and lemon juice.
3. Season with salt and pepper then serve over chopped lettuce.

LUNCH RECIPES
Bacon-Wrapped Chicken Rolls
Servings: 2
Ingredients:
• 6 boneless, skinless, chicken breast halves
Instructions:
1. Preheat the oven to 350°F.
2. Pound the chicken breast halves with a meat mallet to flatten.
3. Roll the chicken breast halves up then wrap each one with bacon.
4. Place the rolls on a foil-lined baking sheet.
5. Bake for 30 to 35 minutes until the chicken is done and the bacon crisp.

Spicy Shrimp and Sausage Soup
Servings: 4
Ingredients:
• 3 small stalks celery, diced
• 1 tablespoon tomato paste
• 2 teaspoons smoked paprika
• ½ teaspoon ground coriander
• Salt and pepper
• 8 ounces chorizo sausage, diced
• 12 ounces shrimp, peeled and deveined
• Fresh chopped cilantro
Instructions:
1. Heat the oil in a heavy stockpot over medium-high heat.
2. Add the celery, onion, and red pepper, and sauté for 6 to 8 minutes until tender.
3. Stir in the garlic, tomato paste, and seasonings, then cook for 1 minute.
4. Add the sausage and tomatoes and cook for 5 minutes.
5. Stir in the broth, then bring to a simmer and cook, uncovered, for 20 minutes.
6. Adjust seasoning to taste then add the shrimp.
7. Simmer until just cooked through, about 3 to 4 minutes.
8. Spoon into bowls and serve with fresh cilantro.

LUNCH RECIPES
Slow-Cooker Beef Chili
Servings: 4
Cook Time: 6 hours
Ingredients:
• 1 pound ground beef (80% lean)
• 1 small green pepper, chopped
• 1 cup low-carb tomato sauce
• 1 tablespoon chili powder
• 2 teaspoons dried oregano
• 1 ½ teaspoons dried basil
• Salt and pepper
• ¾ cup shredded cheddar cheese
• ½ cup diced red onion
Instructions:
1. Heat the oil in a skillet over medium-high heat.
2. Add the onions and sauté for 4 minutes, then stir in the garlic and cook 1 minute.
3. Stir in the beef and cook until it is browned, then drain some of the fat.
4. Spoon the mixture into a slow cooker and add the spices.
5. Cover and cook on low heat for 5 to 6 hours, then spoon into bowls.
6. Serve with shredded cheddar and diced red onion.

DINNER
DINNER RECIPES
Grilled Pesto Salmon with Asparagus
Servings: 4
Ingredients:
• 4 (6-ounce) boneless salmon fillets
• Salt and pepper
• 1 bunch asparagus, ends trimmed
• ¼ cup basil pesto
Instructions:
1. Preheat a grill to high heat and oil the grates.
2. Season the salmon with salt and pepper, then spray with cooking spray.
3. Grill the salmon for 4 to 5 minutes on each side until cooked through.
4. Toss the asparagus with oil and grill until tender, about 10 minutes.
5. Spoon the pesto over the salmon and serve with the asparagus.

DINNER RECIPES
Cheddar-Stuffed Burgers with Zucchini
Servings: 4
Ingredients:
• 1 pound ground beef (80% lean)
• 2 large eggs
• 1 cup shredded cheddar cheese
• Salt and pepper
• 1 large zucchini, halved and sliced
Instructions:
1. Combine the beef, egg, almond flour, cheese, salt, and pepper in a bowl.
2. Mix well, then shape into four even-sized patties.
4. Add the burger patties and cook for 5 minutes until browned.
5. Flip the patties and add the zucchini to the skillet, tossing to coat with oil.
6. Season with salt and pepper and cook for 5 minutes, stirring the zucchini occasionally.
7. Serve the burgers with your favorite toppings and the zucchini on the side.

DINNER RECIPES
Chicken Cordon Bleu with Cauliflower
Servings: 4
Ingredients:
• 4 boneless chicken breast halves (about 12 ounces)
• 4 slices deli ham
• 4 slices Swiss cheese
• 1 large egg, whisked well
• 2 ounces pork rinds
• ¼ cup grated parmesan cheese
• Salt and pepper
• 2 cups cauliflower florets
Instructions:
1. Preheat the oven to 350°F and line a baking sheet with foil.
2. Sandwich the chicken breast halves between pieces of parchment and pound flat.
3. Lay the pieces out and top with sliced ham and cheese.
4. Roll the chicken up around the fillings then dip in the beaten egg.
5. Combine the pork rinds, almond flour, parmesan, garlic powder, salt and pepper in a food
processor and pulse into fine crumbs.
6. Roll the chicken rolls in the pork rind mixture then place on the baking sheet.
7. Toss the cauliflower with melted butter then add to the baking sheet.
8. Bake for 45 minutes until the chicken is cooked through.

DINNER RECIPES
Sesame-Crusted Tuna with Green Beans
Servings: 4
Ingredients:
• ¼ cup white sesame seeds
• ¼ cup black sesame seeds
• 4 (6-ounce) ahi tuna steaks
• Salt and pepper
• 2 cups green beans
Instructions:
1. Combine the two types of sesame seeds in a shallow dish.
2. Season the tuna with salt and pepper.
3. Dredge the tuna in the sesame seed mixture.
4. Heat the olive oil in a skillet to high heat then add the tuna.
5. Cook for 1 to 2 minutes until seared then turn and sear on the other side.
6. Remove the tuna from the skillet and let the tuna rest while you reheat the skillet with the
coconut oil.
7. Fry the green beans in the oil for 5 minutes then serve with sliced tuna.

DINNER RECIPES
Rosemary Roasted Pork with Cauliflower
Servings: 4
Ingredients:
• 1 ½ pounds boneless pork tenderloin
• 1 tablespoon fresh chopped rosemary
• Salt and pepper
Instructions:
1. Rub the pork with coconut oil, then season with rosemary, salt, and pepper.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the pork and cook for 2 to 3 minutes on each side until browned.
4. Sprinkle the cauliflower in the skillet around the pork.
5. Reduce the heat to low, then cover the skillet and cook for 8 to 10 minutes until the pork
is cooked through.
6. Slice the pork and serve with the cauliflower.

DINNER RECIPES
Chicken Tikka with Cauliflower Rice
Servings: 6
Cook Time: 6 hours
Ingredients:
• 2 pounds boneless chicken thighs, chopped
• 1 cup heavy cream
• 2 tablespoons garam masala
• 1 tablespoon fresh grated ginger
• 1 tablespoon minced garlic
• 1 tablespoon smoked paprika
• 2 teaspoons onion powder
• 1 teaspoon guar gum
• 1 ½ cup riced cauliflower
Instructions:
1. Spread the chicken in a slow cooker, then stir in the remaining ingredients except for the
cauliflower and butter.
2. Cover and cook on low heat for 6 hours until the chicken is done and the sauce
thickened.
3. Melt the butter in a saucepan over medium-high heat.
4. Add the riced cauliflower and cook for 6 to 8 minutes until tender.
5. Serve the chicken tikka with the cauliflower rice.

DINNER RECIPES
Grilled Salmon and Zucchini with Mango Sauce
Servings: 4
Ingredients:
• 4 (6-ounce) boneless salmon fillets
• Salt and pepper
• 1 large zucchini, sliced in coins
• ½ cup chopped mango
• 1 teaspoon lemon zest
Instructions:
1. Preheat a grill pan to high heat and spray liberally with cooking spray.
2. Brush the salmon with olive oil and season with salt and pepper.
3. Toss the zucchini with lemon juice and season with salt and pepper.
4. Place the salmon fillets and zucchini on the grill pan.
5. Cook for 5 minutes then turn everything and cook 5 minutes more.
6. Combine the remaining ingredients in a blender and blend into a sauce.
7. Serve the salmon fillets drizzled with the mango sauce and zucchini on the side.

DINNER RECIPES
Slow-Cooker Pot Roast with Green Beans
Servings: 8
Cook Time: 8 hours
Ingredients:
• 2 medium stalks celery, sliced
• 1 (3-pound) boneless beef chuck roast
• Salt and pepper
• ¼ cup beef broth
• 2 tablespoons Worcestershire sauce
• 4 cups green beans, trimmed
• 2 tablespoons cold butter, chopped
Instructions:
1. Combine the celery and onion in a slow cooker.
2. Place the roast on top and season liberally with salt and pepper.
3. Whisk together the beef broth and Worcestershire sauce then pour it in.
4. Cover and cook on low heat for 8 hours until the beef is very tender.
5. Remove the beef to a cutting board and cut into chunks.
6. Return the beef to the slow cooker and add the beans and chopped butter.
7. Cover and cook on high for 20 to 30 minutes until the beans are tender.

DINNER RECIPES
Beef and Broccoli Stir-Fry
Servings: 4
Ingredients:
• ¼ cup soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon garlic chili paste
• 1 pound beef sirloin
• 2 tablespoons almond flour
• 2 cups chopped broccoli florets
• 1 tablespoon grated ginger
Instructions:
1. Whisk together the soy sauce, sesame oil, and chili paste in a small bowl.
2. Slice the beef and toss with almond flour, then place in a plastic freezer bag.
3. Pour in the sauce and toss to coat, then let rest for 20 minutes.
5. Pour the beef and sauce into the skillet and cook until the beef is browned.
6. Push the beef to the sides of the skillet and add the broccoli, ginger, and garlic.
7. Sauté until the broccoli is tender-crisp, then toss it all together and serve hot.

DINNER RECIPES
Parmesan-Crusted Halibut with Asparagus
Servings: 4
Ingredients:
• 1 pound asparagus, trimmed
• Salt and pepper
• ¼ cup butter, softened
• ¼ cup grated parmesan
• 2 tablespoons almond flour
• 1 teaspoon garlic powder
• 4 (6-ounce) boneless halibut fillets
Instructions:
1. Preheat the oven to 400˚F and line a baking sheet with foil.
2. Toss the asparagus with olive oil and spread on the baking sheet.
3. Combine the butter, parmesan cheese, almond flour, garlic powder, salt, and pepper in a
blender and blend until smooth.
4. Place the fillets on the baking sheet with the asparagus and spoon the parmesan mixture
over the fish.
5. Bake for 10 to 12 minutes, then broil for 2 to 3 minutes until browned.

DINNER RECIPES
Hearty Beef and Bacon Casserole
Servings: 8
Ingredients:
• 1 medium head cauliflower, chopped
• Salt and pepper
• 2 pounds ground beef (80% lean)
• 8 ounces mushrooms, sliced
• 1 large yellow onion, chopped
Instructions:
1. Preheat the oven to 375˚F.
2. Cook the bacon in a skillet until crisp, then drain on paper towels and chop.
3. Bring a pot of salted water to boil, then add the cauliflower.
4. Boil for 6 to 8 minutes until tender, then drain and add to a food processor with the
coconut milk.
5. Blend the mixture until smooth, then season with salt and pepper.
6. Cook the beef in a skillet until browned, then drain the fat.
7. Stir in the mushrooms, onion, and garlic, then transfer to a baking dish.
8. Spread the cauliflower mixture over top and bake for 30 minutes.
9. Broil on high heat for 5 minutes, then sprinkle with bacon to serve.

DINNER RECIPES
Sesame Wings with Cauliflower
Servings: 4
Ingredients:
• 2 ½ tablespoons soy sauce
• 2 tablespoons sesame oil
• 1 ½ teaspoons balsamic vinegar
• 1 teaspoon minced garlic
• 1 teaspoon grated ginger
• Salt
• 1 pound chicken wing, the wings itself
Instructions:
1. Combine the soy sauce, sesame oil, balsamic vinegar, garlic, ginger, and salt in a freezer
bag, then add the chicken wings.
2. Toss to coat, then chill for 2 to 3 hours.
3. Preheat the oven to 400˚F and line a baking sheet with foil.
4. Spread the wings on the baking sheet along with the cauliflower.
5. Bake for 35 minutes, then sprinkle with sesame seeds to serve.

DINNER RECIPES
Fried Coconut Shrimp with Asparagus
Servings: 6
Ingredients:
• 1 ½ cups shredded unsweetened coconut
• 2 large eggs
• Salt and pepper
• 1 ½ pounds large shrimp, peeled and deveined
• 1 pound asparagus, cut into 2-inch pieces
Instructions:
1. Pour the coconut into a shallow dish.
2. Beat the eggs with some salt and pepper in a bowl.
3. Dip the shrimp first in the egg, then dredge with coconut.
4. Heat the coconut oil in a large skillet over medium-high heat.
5. Add the shrimp and fry for 1 to 2 minutes on each side until browned.
6. Remove the shrimp to paper towels and reheat the skillet.
7. Add the asparagus and season with salt and pepper – sauté until tender- crisp, then
serve with the shrimp.

DINNER RECIPES
Coconut Chicken Curry with Cauliflower Rice
Servings: 6
Ingredients:
• 1 ½ pounds boneless chicken thighs, chopped
• Salt and pepper
• 1 (14-ounce) can coconut milk
• 1 tablespoon curry powder
• 1 ¼ teaspoon ground turmeric
• 3 cups riced cauliflower
Instructions:
1. Heat the oil in a large skillet over medium heat.
2. Add the onions and cook until translucent, about 5 minutes.
3. Stir in the chicken and season with salt and pepper – cook for 6 to 8 minutes, stirring
often, until browned on all sides.
4. Pour the coconut milk into the skillet, then stir in the curry powder and turmeric.
5. Simmer for 15 to 20 minutes until hot and bubbling.
6. Meanwhile, steam the cauliflower rice with a few tablespoons of water until tender.
7. Serve the curry over the cauliflower rice.

DINNER RECIPES
Spicy Chicken Enchilada Casserole
Servings: 6
Cook Time: 1 hour
Ingredients:
• 2 pounds boneless chicken thighs, chopped
• Salt and pepper
• 3 cups tomato salsa
• 1 ½ cups shredded cheddar cheese
• ¾ cup sour cream
• 1 cup diced avocado
Instructions:
1. Preheat the oven to 375˚F and grease a casserole dish.
2. Season the chicken with salt and pepper then spread into the dish.
3. Spread the salsa over the chicken and sprinkle with cheese.
4. Cover with foil, then bake for 60 minutes until the chicken is done.
5. Serve with sour cream and chopped avocado.

DINNER RECIPES
White Cheddar Broccoli Chicken Casserole
Servings: 6
Ingredients:
• 1 pound boneless chicken thighs, chopped
• 1 ½ cups chicken broth
• 8 ounces cream cheese, softened
• ¼ cup sour cream
• 2 ½ cups broccoli florets
• ¾ cup shredded white cheddar cheese
Instructions:
1. Preheat the oven to 350˚F and grease a casserole dish.
3. Add the chicken and cook for 2 to 3 minutes on each side to brown.
4. Stir in the onion and garlic, and season with salt and pepper.
5. Sauté for 4 to 5 minutes until the chicken is cooked through.
6. Pour in the chicken broth, then add the cream cheese and sour cream.
7. Simmer until the cream cheese is melted, then stir in the broccoli.
8. Spread the mixture in the casserole dish and sprinkle with cheese.
9. Bake for 25 to 30 minutes until hot and bubbling.

DINNER RECIPES
Sausage Stuffed Bell Peppers
Servings: 4
Ingredients:
• 1 medium head cauliflower, chopped
• 12 ounces ground Italian sausage
• 1 teaspoon dried oregano
• Salt and pepper
• 4 medium bell peppers
Instructions:
1. Preheat the oven to 350˚F.
2. Pulse the cauliflower in a food processor into rice-like grains.
3. Heat the oil in a skillet over medium heat then add the cauliflower – cook for 6 to 8
minutes until tender.
4. Spoon the cauliflower rice into a bowl, then reheat the skillet.
5. Add the sausage and cook until browned, then drain the fat.
6. Stir the sausage into the cauliflower, then add the onion, oregano, salt and pepper.
7. Slice the tops off the peppers, remove the seeds and pith, then spoon the sausage
mixture into them.
8. Place the peppers upright in a baking dish, then cover the dish with foil.
9. Bake for 30 minutes, then uncover and bake 15 minutes more. Serve hot.

DINNER RECIPES
Cheddar, Sausage, and Mushroom Casserole
Servings: 6
Ingredients:
• 1 pound ground Italian sausage
• 8 ounces mushrooms, diced
• 1 large yellow onion, chopped
• 1 cup shredded cheddar cheese
• 8 large eggs
• Salt and pepper
Instructions:
1. Preheat the oven to 375˚F and grease a baking dish.
2. Heat the sausage in a large skillet over medium-high heat.
3. Cook the sausage until browned then stir in the mushrooms and onions.
4. Cook for 4 to 5 minutes then spread in the baking dish.
5. Sprinkle the dish with cheese then whisk together the remaining ingredients in a separate
bowl.
6. Pour the mixture into the dish then bake for 35 minutes until bubbling.

Cauliflower Crust Meat Lover’s Pizza
Servings: 2
Ingredients:
• 2 cups riced cauliflower
• Salt and pepper
• 1 ½ cups shredded mozzarella cheese, divided into 1 cup and ½ cup
• 1 cup fresh grated parmesan
• 1 teaspoon garlic powder
• 1 large egg white
• 1 teaspoon dried Italian seasoning
• ¼ cup low-carb tomato sauce
• 2 ounces sliced pepperoni
• 1 ounce diced ham
• 2 slices bacon, cooked and crumbled
Instructions:
1. Preheat the oven to 400˚F and line a baking sheet with parchment.
2. Heat the butter in a skillet over medium-high heat and add the cauliflower.
3. Season with salt and pepper, then cover and cook for 15 minutes, stirring occasionally,
until very tender.
4. Spoon the cauliflower into a bowl and stir in ½ cup mozzarella along with the parmesan
and garlic powder.
5. Stir in the egg white and Italian seasoning, then pour onto the baking sheet.
6. Shape the dough into a circle about ½-inch thick, then bake for 15 minutes.
7. Top with tomato sauce, along with the remaining mozzarella and the pepperoni, bacon,
and ham.
8. Broil until the cheese is browned, then slice to serve.

DINNER RECIPES
Slow Cooker Beef Bourguignon
Servings: 8
Cook Time: 4 hours
Ingredients:
• 2 pounds boneless beef chuck roast, cut into chunks
• Salt and pepper
• ½ cup beef broth
• 2 cups red wine (dry)
• 1 pound mushrooms, sliced
• 1 large yellow onion, cut into chunks
Instructions:
2. Season the beef with salt and pepper, then toss with almond flour.
3. Add the beef to the skillet and cook until browned on all sides then transfer to a slow
cooker.
4. Reheat the skillet over medium-high heat, then pour in the broth.
5. Scrape up the browned bits, then whisk in the wine and tomato paste.
6. Bring to a boil, then pour into the slow cooker.
7. Add the mushrooms and onion, then stir everything together.
8. Cover and cook on low heat for 4 hours until the meat is very tender. Serve hot.
Nutrition Info: 335 calories, 12.5g fat, 37.5g protein 6.5g carbs, 1.5g fiber, 5g net carbs

DINNER RECIPES
Pepper Grilled Ribeye with Asparagus
Servings: 4
Ingredients:
• 1 pound asparagus, trimmed
• Salt and pepper
• 1 pound ribeye steak
Instructions:
1. Preheat the oven to 400˚F and line a small baking sheet with foil.
2. Toss the asparagus with olive oil and spread on the baking sheet.
3. Season with salt and pepper then place in the oven.
4. Rub the steak with the pepper and season with salt.
5. Melt the coconut oil in a cast-iron skillet and heat over high heat.
6. Add the steak and cook for 2 minutes then turn it.
7. Transfer the skillet to the oven and cook for 5 minutes or until the steak is done to the
desired level.
8. Slice the steak and serve with the roasted asparagus.

DINNER RECIPES
Bacon-Wrapped Pork Tenderloin with Cauliflower
Servings: 4
Ingredients:
• 1 ¼ pounds boneless pork tenderloin
• Salt and pepper
Instructions:
1. Preheat the oven to 425°F and season the pork with salt and pepper.
2. Wrap the pork in bacon and place on a foil-lined roasting pan.
3. Roast for 25 minutes until the internal temperature reaches 155°F.
4. Meanwhile, heat the oil in a skillet over medium heat.
5. Add the cauliflower and sauté until tender-crisp – about 8 to 10 minutes.
6. Turn on the broiler and place the pork under it to crisp the bacon.
7. Slice the pork to serve with the sautéed cauliflower.

DINNER RECIPES
Steak Kebabs with Peppers and Onions
Servings: 4
Ingredients:
• 1 pound beef sirloin, cut into 1-inch cubes
• 2 tablespoons balsamic vinegar
• Salt and pepper
• 1 medium yellow onion, cut into chunks
• 1 medium red pepper, cut into chunks
• 1 medium green pepper, cut into chunks
Instructions:
1. Toss the steak cubes with the olive oil, balsamic vinegar, salt, and pepper.
2. Slide the cubes onto skewers with the peppers and onions.
3. Preheat a grill to high heat and oil the grates.
4. Grill the kebabs for 2 to 3 minutes on each side until done to your liking.

DINNER RECIPES
Seared Lamb Chops with Asparagus
Servings: 4
Ingredients:
• 8 bone-in lamb chops
• Salt and pepper
• 1 tablespoon fresh chopped rosemary
• 16 spears asparagus, cut into 2-inch chunks
Instructions:
1. Season the lamb with salt and pepper then sprinkle with rosemary.
3. Add the lamb chops and cook for 2 to 3 minutes on each side until seared.
4. Remove the lamb chops to rest and reheat the skillet with the butter.
5. Add the asparagus and turn to coat then cover the skillet.
6. Cook for 4 to 6 minutes until tender-crisp and serve with the lamb.

DINNER RECIPES
Lemon Chicken Kebabs with Veggies
Servings: 4
Ingredients:
• 1 pound boneless chicken thighs, cut into cubes
• 2 tablespoons lemon juice
• 1 teaspoon minced garlic
• Salt and pepper
• 1 large yellow onion, cut into 2-inch chunks
• 1 large red pepper, cut into 2-inch chunks
• 1 large green pepper, cut into 2-inch chunks
Instructions:
1. Toss the chicken with the olive oil, lemon juice, garlic, salt, and pepper.
2. Slide the chicken onto skewers with the onion and peppers.
3. Preheat a grill to medium-high heat and oil the grates.
4. Grill the skewers for 2 to 3 minutes on each side until the chicken is done.

DINNER RECIPES
Balsamic Salmon with Green Beans
Servings: 4
Ingredients:
• ½ cup balsamic vinegar
• ¼ cup chicken broth
• 1 tablespoon Dijon mustard
• 4 (6-ounce) salmon fillets
• Salt and pepper
• 2 cups trimmed green beans
Instructions:
1. Combine the balsamic vinegar, chicken broth, mustard, and garlic in a small saucepan
over medium-high heat.
2. Bring to a boil then reduce heat and simmer for 15 minutes to reduce by half.
3. Heat the coconut oil in a large skillet over medium-high heat.
4. Season the salmon with salt and pepper then add to the skillet.
5. Cook for 4 minutes until seared, then flip and add the green beans.
6. Pour the glaze into the skillet and simmer for 2 to 3 minutes until done.

FAT BOMBS, SNACKS AND DESSERTS
FAT BOMB, SNACK, AND DESSERT RECIPES
Pumpkin Spiced Almonds
Servings: 4
Ingredients:
• 1 ¼ teaspoon pumpkin pie spice
• Pinch salt
• 1 cup whole almonds, raw
Instructions:
2. Whisk together the olive oil, pumpkin pie spice, and salt in a mixing bowl.
3. Toss in the almonds until evenly coated, then spread on the baking sheet.
4. Bake for 25 minutes then cool completely and store in an airtight container.

Coco-Macadamia Fat Bombs
Servings: 16
Cook Time: None
Ingredients:
• 1 cup coconut oil
• 1 cup smooth almond butter
• ½ cup unsweetened cocoa powder
• ¼ cup coconut flour
• 16 whole macadamia nuts, raw
Instructions:
1. Melt the coconut oil and cashew butter together in a small saucepan.
2. Whisk in the cocoa powder, coconut flour, and liquid stevia to taste.
3. Remove from heat and let cool until it hardens slightly.
4. Divide the mixture into 16 even pieces.
5. Roll each piece into a ball around a macadamia nut and chill until ready to eat.

Tzatziki Dip with Cauliflower
Servings: 6
Cook Time: None
Ingredients:
• ½ (8-ounce) package cream cheese, softened
• 1 cup sour cream
• 1 tablespoon ranch seasoning
• 1 English cucumber, diced
• 2 tablespoons chopped chives
Instructions:
1. Beat the cream cheese with an electric mixer until creamy.
2. Add the sour cream and ranch seasoning, then beat until smooth.
3. Fold in the cucumbers and chives, then chill before serving with cauliflower florets for
dipping.

Curry-Roasted Macadamia Nuts
Servings: 8
Ingredients:
• 1 ½ tablespoons olive oil
• 1 tablespoon curry powder
• ½ teaspoon salt
• 2 cups macadamia nuts, raw
Instructions:
2. Whisk together the olive oil, curry powder, and salt in a mixing bowl.
3. Toss in the macadamia nuts to coat, then spread on the baking sheet.
4. Bake for 25 minutes until toasted, then cool to room temperature.

Sesame Almond Fat Bombs
Servings: 16
Cook Time: None
Ingredients:
• 1 cup smooth almond butter
• ½ cup unsweetened cocoa powder
• ½ cup toasted sesame seeds
Instructions:
1. Combine the coconut oil and almond butter in a small saucepan.
2. Cook over low heat until melted, then whisk in the cocoa powder, almond flour, and liquid
stevia.
4. Divide the mixture into 16 even pieces and roll into balls.
5. Roll the balls in the toasted sesame seeds and chill until ready to eat.

Coconut Chia Pudding
Servings: 6
Cook Time: None
Ingredients:
• 2 ¼ cup canned coconut milk
• Pinch salt
• ½ cup chia seeds
Instructions:
1. Combine the coconut milk, vanilla, and salt in a bowl.
2. Stir well and sweeten with stevia to taste.
3. Whisk in the chia seeds and chill overnight.
4. Spoon into bowls and serve with chopped nuts or fruit.

Chocolate Almond Butter Brownies
Servings: 16
Ingredients:
• 1 cup almond flour
• ¾ cup unsweetened cocoa powder
• ½ cup shredded unsweetened coconut
• ½ teaspoon baking soda
• 2 large eggs
• 1 ½ teaspoons liquid stevia extract
• ¼ cup almond butter
Instructions:
1. Preheat the oven to 350°F and line a square pan with foil.
2. Whisk together the almond flour, cocoa powder, coconut, and baking soda in a mixing
bowl.
3. In another bowl, beat together the coconut oil, coconut milk, eggs, and liquid stevia.
4. Stir the wet ingredients into the dry until just combined, then spread in the pan.
5. Melt the almond butter in the microwave until creamy.
6. Drizzle over the chocolate batter, then swirl gently with a knife.
7. Bake for 25 to 30 minutes until the center is set then cool completely, then cut into 16
equal pieces.

Layered Almond Chocolate Fat Bombs
Servings: 12
Cook Time: None
Ingredients:
• ½ cup almond butter
• 6 tablespoons coconut oil, divided
• 4 ounces 90% dark chocolate, chopped
• 1 ounce toasted almonds, finely chopped
Instructions:
1. Melt the almond butter and 2 tablespoons of coconut oil together in a bowl.
2. Stir in the vanilla extract and sweeten with stevia to taste.
3. Divide the mixture into 12 silicone baking molds and chill until set.
4. Melt the remaining coconut oil with the dark chocolate and stir until smooth.
5. Spoon into the silicone molds over the almond butter layer.
6. Sprinkle with chopped almonds and chill until solid.
7. Pop the fat bombs out of the molds and store in an airtight container in the fridge.

Bacon Cheeseburger Bites
Servings: 6
Ingredients:
• Salt and pepper
Instructions:
1. Preheat the oven to 350°F and line a baking sheet with foil.
2. Stir the ground beef together with the onion, garlic powder, salt, and pepper.
3. Shape the mixture into twelve balls.
4. Wrap each ball in a slice of bacon and place on the baking sheet.
5. Bake for 50 to 60 minutes until the beef is cooked and bacon is crisp.
Nutrition Info: 215 calories, 11.5g fat, 24.5g protein, 1.5g carbs, 0.5g fiber,
1g net carbs

Layered Coco-Chia Fat Bombs
Servings: 12
Cook Time: None
Ingredients:
• ½ cup coconut butter
• 6 tablespoons coconut oil, divided
• 2 tablespoons chia seeds
• ½ teaspoon coconut extract
• 4 ounces 90% dark chocolate, chopped
Instructions:
1. Melt the coconut butter and 2 tablespoons of coconut oil together in a bowl.
2. Stir in the chia seeds and coconut extract, then sweeten with stevia to taste.
3. Divide the mixture into 12 silicone baking molds and chill until set.
4. Melt the remaining coconut oil with the dark chocolate and stir until smooth.
5. Spoon into the silicone molds over the solid layer and chill until solid.
6. Pop the fat bombs out of the molds and store in an airtight container in the fridge.

Cinnamon Quick Bread
Servings: 8
Ingredients:
• ½ cup coconut flour
• 1 ¼ teaspoon ground cinnamon
• 1 teaspoon baking soda
• ¼ teaspoon baking powder
• Pinch salt
• 6 tablespoons canned coconut milk
• 3 tablespoons melted coconut oil
• 2 tablespoons water
• 1 teaspoon apple cider vinegar
• Liquid stevia extract
Instructions:
1. Preheat the oven to 350°F and grease a loaf pan.
2. Combine the coconut flour, cinnamon, baking soda, baking powder, and salt in a mixing
bowl and stir well.
3. In another bowl, whisk together the coconut milk, oil, water, vinegar, and eggs.
4. Stir the wet ingredients into the dry, then sweeten to taste with stevia.
5. Spread the batter in the pan and cook for 25 to 30 minutes, then let cool.

Lemon Meringue Cookies
Servings: 8
Ingredients:
• 4 large egg whites
• Pinch salt
• 1 teaspoon lemon extract
Instructions:
2. Beat the egg whites in a bowl until soft peaks form.
3. Add the salt and stevia, then beat until stiff peaks form.
4. Fold in the lemon extract, then spoon into a piping bag.
5. Pipe the mixture onto the baking sheet in small rounds.
6. Bake for 50 to 60 minutes until dry, then open the oven door and cool 20 minutes.

Almond Flour Cupcakes
Servings: 12
Ingredients:
• 2 ½ cups almond flour
• ¾ cup powdered erythritol
• 1 tablespoon baking powder
• ¾ cup coconut oil, melted
• 3 large eggs
• 2 teaspoons vanilla extract
Instructions:
2. In a bowl, whisk together the almond flour, erythritol, baking powder, and salt.
3. Whisk together the coconut oil, eggs, and vanilla in another bowl.
4. Combine the two mixtures and stir until just combined.
5. Spoon the batter into the prepared pan and bake for 22 to 25 minutes.
6. Let the cupcakes cool for 5 minutes in the pan, then turn out to cool completely.

Coconut Macaroons
Servings: 10
Ingredients:
• ½ cup unsweetened shredded coconut
• ½ teaspoon coconut extract
• 3 large egg whites
Instructions:
2. Combine the almond flour, coconut, and erythritol in a bowl.
3. In a separate bowl, melt the coconut oil, then whisk in the extracts.
4. Stir the two mixtures together until well combined.
5. Beat the egg whites in a bowl until stiff peaks form, then fold into the batter.
6. Spoon onto the baking sheet in even-sized mounds.
7. Bake for 7 to 9 minutes until the cookies are just browned on the edges.

Vanilla Coconut Milk Ice Cream
Servings: 6
Ingredients:
• 2 cups canned coconut milk, divided
Instructions:
1. Melt the coconut oil in a saucepan, then whisk in half of the coconut milk.
2. Bring to a boil, then reduce heat and simmer for 30 minutes.
3. Pour into a bowl and sweeten with stevia, then let cool to room temperature.
4. Stir in the vanilla extract, then pour the remaining coconut milk into a bowl.
5. Beat the coconut milk until stiff peaks form, then fold into the other mixture.
6. Spoon into a loaf pan and freeze until firm.

Crunchy Ginger Cookies
Servings: 16
Ingredients:
• 1 cup coconut butter
• 1 large egg
• ½ cup powdered erythritol
• ½ teaspoon ground ginger
• ½ teaspoon baking soda
• ¼ teaspoon ground nutmeg
• Pinch salt
Instructions:
2. Place the coconut butter in a food processor with the egg and vanilla.
3. Blend smooth then add the erythritol, ginger, baking soda, nutmeg, and salt.
4. Pulse until it forms a dough, then shape into 16 small balls.
5. Place the balls on the baking sheet and flatten slightly.
6. Bake for 12 to 15 minutes until the edges are browned then cool.

Vanilla Coconut Milk Flan
Servings: 4
Cook Time: 1 hour
Ingredients:
• ½ cup whole milk
• Pinch xanthan gum
• 2 large eggs
• ½ (14-ounce) can coconut milk
• 3 tablespoons shredded unsweetened coconut
Instructions:
1. Whisk together the heavy cream, milk, and erythritol in a saucepan then bring to a boil.
2. Cook on medium-low heat until reduced by half – about 1 hour.
3. Stir in the butter and xanthan gum, then remove from heat.
4. Preheat the oven to 325°F and grease 4 ramekins with butter or coconut oil.
5. Beat the eggs until frothy, then beat in the cream mixture along with the coconut milk,
shredded coconut, and vanilla.
6. Adjust sweetness to taste, then divide among the four ramekins.
7. Bake for 50 to 60 minutes until the tops of the flans are lightly browned.
8. Cover with plastic and chill until ready to serve.

Peppermint Dark Chocolate Fudge
Servings: 16
Cook Time: None
Ingredients:
• ⅓ cup coconut oil
• 4 ounces dark chocolate chips
• 1 teaspoon peppermint extract
Instructions:
1. Combine the coconut butter, coconut oil, and dark chocolate in a double boiler over low
heat.
2. Cook until the ingredients are melted, then stir until smooth.
3. Whisk in the peppermint extract and sweeten with stevia to taste.
4. Spread the mixture in a parchment-lined baking dish and chill until firm.
5. Remove the fudge from the dish and cut into squares to serve.

Layered Choco-Coconut Bars
Servings: 6
Cook Time: None
Ingredients:
• 1 ½ cup shredded unsweetened coconut
• Liquid stevia extract
Instructions:
1. Combine the coconut, coconut milk, and vanilla in a bowl.
2. Stir well then sweeten with liquid stevia to taste.
3. Line a baking sheet with parchment and turn out the coconut mixture onto it – shape into
a 4-by-6-inch rectangle.
4. Freeze for 2 hours until solid, then cut into six bars and set aside.
5. Melt the coconut oil in the microwave, then whisk in the cocoa powder and stevia to
taste.
6. Cool the chocolate mixture slightly, then dip the bars in it until covered.
7. Place the bars on the baking sheet and chill to harden the chocolate.

Creamy Queso Dip
Servings: 8
Ingredients:
• 4 ounces chorizo, crumbled
• 6 ounces shredded white cheddar cheese
• 2 ounces shredded pepper jack cheese
• ¼ teaspoon xanthan gum
• Pinch salt
• 1 small tomato, diced
Instructions:
1. Cook the chorizo in a skillet until evenly browned, then spoon into a bowl.
2. Reheat the skillet on medium-low heat and add the garlic – cook for 30 seconds.
3. Stir in the heavy cream, then add the cheese a little at a time, stirring often until it melts
together.
4. Sprinkle with xanthan gum and salt, then stir well and cook until thickened.
5. Stir in the tomato and jalapeno, then serve with veggies for dipping.

Choco-Pistachio Fat Bombs
Servings: 16
Cook Time: None
Ingredients:
• ½ cup coconut oil
• Pinch salt
• ½ cup finely chopped pistachios
• 2 tablespoons unsweetened cocoa powder
Instructions:
1. Combine the coconut oil, coconut butter, and coconut milk in a large bowl.
2. Add the vanilla and salt, then beat on high speed until fluffy.
3. Transfer to the refrigerator and chill for an hour.
4. Scoop the mixture into 16 small portions and roll them into balls.
5. Combine the pistachios and cocoa powder in a bowl and roll the balls in it.
6. Chill until firm, then store in an airtight container.

Matcha Coconut Fat Bombs
Servings: 16
Cook Time: None
Ingredients:
• Pinch salt
• ½ cup shredded unsweetened coconut
• 2 teaspoons matcha powder
Instructions:
1. Combine the coconut oil, coconut butter, coconut milk, and a pinch of matcha powder in
a large mixing bowl.
2. Add the vanilla and salt, then beat on high speed until fluffy.
3. Transfer to the refrigerator and chill for an hour.
4. Scoop the mixture into 16 small portions and roll them into balls.
5. Combine the coconut and matcha in a bowl and roll the balls in it.
6. Chill until firm, then store in an airtight container.

Coco-Almond Fat Bomb Bars
Servings: 12
Cook Time: None
Ingredients:
• ½ cup cocoa butter
• 2 cups toasted almonds, chopped
Instructions:
1. Melt the cocoa butter in a small saucepan over low heat.
2. Whisk in the cocoa powder and sweeten with erythritol.
3. Stir in the chopped almonds and heavy cream until well combined.
4. Pour the mixture into silicone molds and let cool.
5. Transfer the molds to the fridge and chill until hardened.
6. Pop the fat bombs out of the molds and store in an airtight container.

Chocolate-Dipped Pecan Fat Bombs
Servings: 16
Cook Time: None
Ingredients:
• 1 cup finely chopped pecans
• ¼ cup chopped dark chocolate
• ½ teaspoon palm shortening
Instructions:
1. Combine the coconut butter and coconut milk in a small saucepan over low heat.
2. When melted, stir in the pecans and vanilla, then sweeten to taste.
3. Remove from heat and chill for 1 to 2 hours until firm.
4. Divide the mixture into 16 portions and roll them into small balls.
5. Melt the dark chocolate in the microwave with the palm shortening.
6. Dip the balls in the chocolate and place them on a plate.
7. Chill until the chocolate is hardened, then serve.

Dark Chocolate Pistachio Fat Bombs
Servings: 16
Cook Time: None
Ingredients:
• 1 cup finely chopped pistachios
Instructions:
2. When melted, stir in all but 1 tablespoon of the pistachios along with the vanilla then
sweeten to taste.
7. Sprinkle with the remaining pistachios, then chill until the chocolate is hardened then
serve.

Chocolate-Dipped Coconut Fat Bombs
Servings: 16
Cook Time: None
Ingredients:
• ¾ cup unsweetened shredded coconut
• 2 teaspoons vanilla extract
Instructions:
2. When melted, stir in the coconut and vanilla, then sweeten to taste.
7. Chill until the chocolate is hardened, then serve.

Chocolate Sunbutter Fat Bombs
Servings: 16
Cook Time: None
Ingredients:
• 1 cup sunflower seed butter
• ½ cup unsweetened cocoa powder, divided
• ¼ cup coconut flour
Instructions:
1. Melt the coconut oil and sunflower seed butter together in a small saucepan.
2. Whisk in ¼ cup of the cocoa powder along with the coconut flour, and liquid stevia to
taste.
4. Divide the mixture into 16 even pieces and roll into balls then place on a plate.
5. Roll the fat bombs in the remaining cocoa powder to coat and chill.

Cinnamon Mug Cake
Servings: 1
Cook Time: 1 minute
Ingredients:
• ⅓ cup almond flour
• 1 tablespoon powdered erythritol
• ½ teaspoon baking powder
• ¼ teaspoon ground cinnamon
• Pinch salt
• 1 large egg
• 1 tablespoon water
Instructions:
1. Combine the almond flour, erythritol, baking powder, cinnamon, and salt.
2. In a separate bowl, whisk together the egg, water, coconut oil, and vanilla.
3. Stir the two mixtures together and pour into a greased coffee mug.
4. Cook in the microwave on high for 1 minute until done. Serve warm.

Raspberry Coconut Mousse
Servings: 6
Cook Time: None
Ingredients:
• 1 ½ cup cashews, raw
• 3 tablespoons lemon juice
• 3 tablespoons water
• 1 ½ tablespoons coconut oil, melted
• 1 cup canned coconut milk (solids only)
• ½ cup fresh raspberries, mashed slightly
Instructions:
1. Combine the cashews, lemon juice, water, and coconut oil in a blender and blend until
smooth.
2. Beat the coconut milk with a hand mixer until stiff peaks form, then beat in the vanilla and
stevia to taste.
3. Fold the whipped coconut milk into the cashew mixture then fold in the berries.
4. Spoon into jars and chill for at least 1 hour before serving.

Chocolate Coconut Truffles
Servings: 12
Cook Time: None
Ingredients:
• 2 tablespoons unsweetened shredded coconut
• 2 tablespoons instant coffee powder
• 2 tablespoons coconut oil, melted
Instructions:
1. Melt the coconut butter in the microwave and stir until smooth.
2. Stir in the cocoa powder, coconut, coffee powder, and stevia.
3. Grease the cups of an ice cube tray with melted coconut oil.
4. Spoon the chocolate coconut mixture into the ice cube tray and pat down.
5. Freeze for 4 hours or until solid, then defrost for 15 minutes before serving.

Cinnamon-Spiced Pumpkin Bars
Servings: 6
Cook Time: None
Ingredients:
• 4 ounces cream cheese, softened
• 1 ½ teaspoons ground cinnamon
• ¼ cup pumpkin puree
Instructions:
1. Combine the coconut oil and cream cheese in a saucepan over medium-low heat.
2. Melt the ingredients, then stir well – transfer to a mixing bowl.
3. Beat in the erythritol and cinnamon, then spread in a dish lined with parchment.
4. Drizzle the pumpkin puree over the mixture and swirl with a knife.
5. Chill for 4 hours or until solid, then cut into bars to serve.

Chocolate Avocado Pudding
Servings: 4
Cook Time: None
Ingredients:
• 2 medium avocados, pitted and chopped
• 2 to 3 tablespoons powdered erythritol
• 1 tablespoon almond flour
Instructions:
1. Combine the ingredients in a food processor and pulse.
2. Blend on high speed until smooth, then spoon into cups.
3. Chill until thick and cold, then serve.

Classic Guacamole Dip
Servings: 4
Cook Time: None
Ingredients:
• 2 medium avocado, pitted
• 1 small yellow onion, diced
• 1 small tomato, diced
• 1 tablespoon fresh lime juice
• Salt
• Sliced veggies to serve
Instructions:
1. Spoon the avocado flesh into a bowl and mash slightly.
2. Stir in the onion, tomato, cilantro, lime juice, garlic, and jalapeno.
3. Season with salt to taste and spoon into a bowl – serve with sliced veggies.

Cashew Macadamia Fat Bomb Bars
Servings: 16
Cook Time: None
Ingredients:
• ½ cup almond butter
• 2 cups chopped macadamia nuts
Instructions:
1. Melt the almond butter in a small saucepan over low heat.
2. Whisk in the cocoa powder and sweeten with erythritol.
3. Stir in the chopped macadamia nuts and heavy cream until well combined.
4. Pour the mixture into silicone molds and let cool.
5. Transfer the molds to the fridge and chill until hardened.
6. Pop the fat bombs out of the molds and store in an airtight container.

KETO DIET 120+ RECIPE 2021

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KETO DIET 120+ RECIPE 2021