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mealplan.week31.pdf

The document provides a week's worth of recipes organized by meal: breakfast, lunch, snacks, dinner and desserts. The recipes include "apple cider" donuts, turkey meatloaf, pumpkin custard, kale salad with chicken, air fryer brussels sprouts, and pumpkin ice cream among others. The document lists the recipes for each meal of the week to provide meal planning and recipe ideas.

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WEEK 31 RECIPES BREAKFAST LUNCH SNACKS DINNER DESSERTS “apple cider” donuts turbo chicken & chard soup thai fish cakes turkey meatloaf muffins pumpkin custard keto pancakes crunchy autumn spice salad bacon wrapped zucchini fries bacon wrapped pork tenderloin pumpkin cranberry muffins keto chocolate milkshake kale salad with chicken air fryer brussels sprouts smothered pork chops pumpkin ice cream paleo egg muffins strawberry spinach salad instant pot rutabaga mash autumn tinfoil dinner pumpkin muffins chicken picatta lemon caper chicken sheet pan breakfast tomato & cucumber salad mess of greens with bacon kale & egg cups sauteed zucchini & squash air fryer garlic mushroom steaks
CALORIES FAT PROTEIN CARBOHYDRATES 159.43 13.9g 4.87g 12.9g Ingredients Preparation 128 grams almond flour 44 grams golden flaxseed meal 18 grams psyllium husk 2 1/2 tsp. baking powder 1/2 tsp. xanthan gum 1/4 tsp. salt 2/3 cup allulose 1 tsp. molasses 4 eggs 2 tsp. apple extract 2 tsp. apple cider vinegar 84 grams ghee, melted & cooled 120 grams sour cream For Sugar Coating: 3 Tbsp. unsalted butter, melted 1/4 cup allulose 1 1/2 tsp. cinnamon 1. Preheat oven to 350 degrees. Grease and flour (with coconut flour) a donut or muffin pan. 2. Add almond flour, flaxseed meal, psyllium husk, baking powder, xanthan gum and salt to a medium bowl. Whisk until thoroughly combined, set aside. 3. Add sweetener, molasses and eggs to a large bowl and beat with an electric mixer for 3-5 minutes until airy, thicker and lighter in color. With the mixer on, add in the apple extract, apple cider vinegar and butter. 4. Add in the dry flour mixture in two parts, alternating with the sour cream. Continue to mix for a minute or two until fully incorporated and elastic (the batter will thicken as you mix!). 5. Transfer the batter into a piping bag or plastic bag (no tip needed). Cut out bottom of piping bag roughly 1 inch wide. Pipe out dough onto donut pan, wet your finger tip and smooth out where the ends meet (for a more even rise). 6. Bake for 23-27 minutes, until golden and a toothpick inserted comes out clean. Watch out after minute 15, and tent with aluminum foil if they begin to overbrown. The donuts will collapse a tad post bake bit, but don’t sweat it. 7. Allow to rest in pan for 10 minutes before removing. Brush with melted butter and sprinkle with cinnamon ‘sugar’ coating. Store them at room temperature in an airtight container for 3 days. “Apple Cider” Donuts (12 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 608.79 52.47g 24.68g 15.83g Ingredients Preparation 50 grams almond flour 1/8 tsp. monkfruit extract 1/2 tsp. baking powder 1/4 tsp. xanthan gum 1/4 tsp. kosher salt 2 eggs 2 tsp. ghee, melted 1/2 tsp. vanilla extract 4-6 Tbsp. unsweetened almond milk 1. Mix almond flour, sweetener, baking powder, xanthan gum and salt in a small bowl. Set aside. 2. Whisk thoroughly together in a medium bowl the eggs, butter and vanilla extract. 3. Whisk in the dry ingredients followed by the milk, a tablespoon at a time. You can play with the thickness a bit, but I found the best consistency to be with 4 TBSP. Allow the batter to rest for 10 minutes while you heat up a skillet or pan. 4. Add a little butter to the pan, pour in about 1/4 cup of batter, spreading it slightly to help it form a nice round (you can use a wet spoon or spatula). Cook over medium heat until the top begins to darken, flip and cook for 2-3 minutes more. Serve right away with toppings of choice. Fluffy Keto Pancakes (1 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 326.02 28.75g 10.13g 13.05g Ingredients Preparation 1/2 cup full-fat coconut milk 1/2 medium avocado 1-2 Tbsp. cacao powder 1/2 tsp. vanilla extract himalayan sea salt, to taste 1 package stevia 1/2 cup ice water, as needed 1 Tbsp. chia seeds, optional 1 Tbsp. hemp hearts, optional 1 serving collagen peptides 1. Add coconut milk, avocado, cacao powder, vanilla extract, salt, sweetener and optional add-ins of choice, if using, to a blender. Blend until creamy smooth, using a little water as needed. 2. Add in ice and blend until thick and creamy. Do not over-blend, or you’ll lose thickness and coldness. Enjoy right away! Keto Chocolate Milkshake (2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 386.31 27.16g 27.01g 8.43g Ingredients Preparation 8 oz. pork breakfast sausage 1 Tbsp. olive oil ½ sweet onion, thinly sliced ¾ cup red bell peppers, diced 1 1/2 cups fresh spinac, packed 1 tsp. fresh oregano, chopped 9 eggs black pepper ¾ tsp. salt ¼ cup coconut milk 1. Preheat oven to 350 degrees. Grease a muffin tin. 2. Place the ground sausage in a sauté pan and heat on medium high. Break up the pork into crumbles with a spatula as it cooks. When the pork is half way cooked, add 1 tablespoon of olive oil, onions, peppers, and oregano to the pan. Saute until the onion is translucent. 3. Add the spinach to the pan and cover with a lid. Cook for 30 seconds, remove the lid and toss the ingredients. Spinach should be wilted but still bright green. Remove from heat. 4. Place the eggs in a large mixing bowl along with the pepper, salt, and milk. Whisk together until eggs are well beaten. Add the sausage and vegetables to the egg mixture and mix in until well distributed. 5. Divide the mixture between the greased muffin tins(12 total), making sure that each tin has a somewhat equal ratio of eggs/fillings. Bake in preheated oven for 18-20 minutes. Cool for a few minutes and remove from tins, loosening the edges first with a knife. Paleo Egg Muffins (2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 243.21 22.38g 6.57g 13.76g Pumpkin Muffins (6 servings) Ingredients Preparation 2 cups almond flour 1/2 cup Brown Sugar Swerve Sweetener 2 Tbsp. coconut flour 1 Tbsp. baking powder 2 tsp. pumpkin pie spice 1/2 tsp. salt 1 cup pure pumpkin puree 4 large eggs 1/2 cup unsweetened almond milk Pecan Crumb Topping: 1/3 cup almond flour 1/4 cup Brown Sugar Swerve 2 Tbsp. coconut flour 3 Tbsp. crushed pecans 1 tsp. cinnamon 3 Tbsp. butter, cold 1. Preheat the oven to 325 degrees. 2. In a medium size mixing bowl, combine all of the pumpkin muffin ingredients until well combined. 3. Spray a muffin tin or line with paper liners. Spoon the pumpkin mixture into the muffin tin until 3/4 full, set aside. 4. In a small bowl, combine the pecan crumb topping and mash with a fork until the butter is incorporated and it resembeles course crumbs. 5. Sprinkle the topping on the muffins. Bake 20-22 minutes, or until a toothpick comes out clean.
CALORIES FAT PROTEIN CARBOHYDRATES 316.01 24.73g 13.09g 10.27g Ingredients Preparation 1 lb. brussels sprouts, halved 8 oz. white mushrooms, quartered 1 Tbsp. avocado oil 1/2 onion, diced 3 cloves garlic, minced 8 slices bacon, sliced 6 large eggs Sea salt and pepper to taste Everything bagel seasoning Crushed red pepper, to taste 1. Preheat your oven to 425 degrees. Arrange brussels sprouts and mushrooms on a sheet pan in a single layer, drizzle with the olive oil and sprinkle with salt and pepper. 2. Sprinkle onions over the top, then arrange bacon pieces evenly over veggies. Roast for 15 mins, then sprinkle with the garlic and gently stir. Roast another 10 mins or until bacon is crisp and veggies soft, then remove from oven. 3. Make small spaces in the hash for each egg, crack one at a time gently into a space, careful not to break the yolk. Sprinkle everything bagel seasoning and crushed red pepper over eggs, bacon, and veggies as desired. Sheetpan Breakfast (6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 382.8 21.15g 38g 11.62g Ingredients Preparation 1 Tbsp. butter 8 kale leaves, chopped 1 oz. sun-dried tomatoes, chopped 12 eggs 1/3 cup almond milk 3 oz. pepperoni, chopped 24 slices deli ham 12 slices deli turkey salt, to taste pepper, to taste 1. IPreheat oven to 400 degrees. 2. Grease a muffin pan with butter. Though the deli meat doesn’t usually stick to the pan, this assures that removing the cups will be a breeze. 3. Line the muffin openings with thinly-cut slices of turkey & ham, making cups. 4. Divide chopped kale amongst the muffin openings, spreading it somewhat evenly within each cup. Break in one egg per muffin cup. 5. Pour 1/2 tablespoon of almond milk into each muffin cup, right over the egg. Top with a few pieces of sun-dried tomatoes and pepperoni. Season with black pepper. Season with salt if desired. 6. Bake for 8-10 minutes, depending on how runny you desire the yolks to be. Remove and allow to sit for a few minutes before digging in. Kale & Egg Cups (6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 309.78 12.03g 31.7g 18.09g Ingredients Preparation 4 slices bacon, chopped 1 Tbsp. olive oil ¼ cup onion, diced 1 Tbsp. garlic, minced ¼ cup sundried tomatoes, diced 1 cup white mushrooms, sliced 8 cups chicken stock 3 cups water 2 cups celery root, peeled & diced 4 cups cooked chicken breast, diced 2 cups yellow squash, diced 1 cup green beans, diced 4 cups swiss chard, chopped 2 Tbsp. red wine vinegar ¼ cup fresh basil, chopped salt, to taste black pepper, to taste 1. In a large soup pot, cook the bacon and olive oil over medium heat for 2 minutes. 2. Add the onions, garlic, sundried tomatoes, and mushrooms. Cook for 5 minutes. 3. Pour in the chicken stock and water, then add the celery root and chicken. Simmer for 15 minutes. 4. Add the squash, green beans, and swiss chard and simmer for 10 minutes. 5. Add the red wine vinegar and season with salt and pepper to taste. 6. Stir in the fresh basil just before serving. Turbo Chicken & Chard Soup (8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 201.47 18.93g 2.95g 7.71g Ingredients Preparation 3-4 Belgian endives, washed & dried 1 small head purple radicchio, shredded 1/2 cup walnut pieces, chopped For the dressing: 1/3 cup olive oil 1 Tbsp. Dijon mustard 2 Tbsp. apple cider vinegar 1 tsp. ground cinnamon salt and pepper, to taste 1. Slice endive lengthwise, remove core & cut crosswise, about 1/2 inch thick. Place in a low and wide salad bowl. Core the radicchio & slice into 1/2” wide ribbons. Add to the endive and toss lightly with your hands. 2. Heat a medium frypan over medium heat. Add walnuts & cook about 5 minutes, or until fragrant and just starting to brown at the edges. Remove from heat and toss over the salad. 3. Whisk together the vinegar, pumpkin spice syrup, mustard, salt, and pepper together in a small bowl. Whisk in the oils. Taste and adjust seasonings if necessary. 4. Serve immediately with the dressing on the side. Crunchy Autumn Spice Salad (8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 400.72 29.92g 22.62g 11.2g Ingredients Preparation 4 cups kale, chopped 2 cups brussels sprouts, shredded 1 1/2 Tbsp. olive oil 2 yellow onions, thinly sliced 3 Tbsp coconut oil 1 lb. chicken breasts, pounded to 1/2” thickness 7 slices bacon, diced Dressing: 1/4 cup bacon fat 2 cloves garlic, minced 3 Tbsp. raw apple cider vinegar 1 Tbsp. stevia 1 Tbsp. mustard 1/4 tsp. sea salt 1/4 tsp. black pepper 1. Heat a large skillet over med-low heat and add 3 Tbsp coconut oil. Add sliced onions and stir to coat, sprinkle with a bit of sea salt. Cook, periodically stirring, for 25-30 minutes, lowering heat as needed to avoid burning. The onions are done when they are a deep golden brown color and very fragrant. 2. Heat a drizzle of olive oil in a skillet over medium heat. Sprinkle chicken breast on both sides with sea salt and pepper, then cook 4-5 mins on each side or until juices run clear and inside is no longer pink. Set aside covered in aluminum foil. 3. Set heat to medium and add bacon pieces. Cook, stirring occasionally, until crisp, then remove with slotted spoon to drain on paper towel. Reserve all the bacon fat. 4. Add 1/4 cup hot bacon fat back to the skillet over medium low heat. Whisk in all the remaining dressing ingredients, plus half of the cooked bacon crumbles and cook 1-2 more minutes, until hot and bubbly. 5. First, massage the kale. Place it in a large bowl and drizzle with the 1 1/2 tbsp olive oil and sprinkle with sea salt. Knead the kale with your hands as if kneading bread dough for about 2-3 mins or until desired texture is achieved. 6. Transfer kale to a serving bowl and toss with the shredded brussels sprouts. Slice the chicken or cut into bite size pieces and place on top of the greens. Top with caramelized onions, second half of the bacon, and the hot dressing, toss to coat and combine. Kale Salad with Chicken (6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 276.07 25.24g 4.35g 11.03g Ingredients Preparation For the dressing: 2 oz. olive oil 2 Tbsp. red wine vinegar 1-2 Tbsp. Lakanto syrup 1 Tbsp. shallot, minced 1/4 tsp. kosher salt black pepper, to taste For the salad: 7 oz. baby spinach 7 oz. strawberries, sliced 3 Tbsp. basil leaves ribonned 2 oz. toasted pecans, chopped 1 oz. feta or goat cheese 1. Combine all the ingredients for the dressing in a small bowl. Set aside. 2. Toss together in a salad or mixing bowl the baby spinach, strawberries, pecans and goat cheese. Top with the dressing right before serving. Strawberry Spinach Salad (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 461.72 29.77g 29.22g 7.59g Ingredients Preparation 1 1/2 lb thin sliced chicken cutlets 1 1/2 tsp. fine salt 1/3 cup coconut flour 1 tsp. baking powder 1 tsp. ground cumin 1 tsp. orange zest 1 tsp. dried oregano 1 tsp. black pepper 2 large eggs Splash of cooking wine 1 1/2 cups pork panko 1/2 cup coconut oil, for frying For the sauce: 1 tsp. ghee 4 cloves garlic, sliced 1/4 cup coconut butter 1/4 cup capers, drained 2 tsp. lemon zest 1/4 cup cooking wine 2 tsp. dried parsley 1/2 cup bone broth Pinch of salt 1. Heat a large cast iron skillet over medium heat. Add the coconut oil and let it warm up while you prep the chicken. 2. Pat your chicken dry. Sprinkle with salt and set aside. In a shallow bowl combine the coconut flour, baking powder, and dried seasonings, whisk to blend. In a second shallow bowl whisk together, the eggs and a splash of cooking wine. In a third shallow bowl put the pork panko. 3. One piece at a time, dredge the chicken in the coconut flour, then the egg, and lastly the pork panko before adding it to the hot oil. Only fry 2-3 pieces at a time so you don’t crowd the skillet. Fry for 4 minutes each side then transfer the chicken to a wire rack while you fry up the rest. 4. Clean the skillet. Put it back on the heat. Melt the ghee and when its warm tilt the skillet so the ghee pools to one side, add the garlic to the pool of ghee and fry here for 3 minutes or until golden brown. Spoon out and set aside. 5. Put the coconut butter in the skillet and let it melt, and then stir slowly as it begins to brown. Once it’s an even light brown, add in the capers and lemon zest, stir well. Add in the wine, it will temporarily separate the coconut butter, making it look clumpy, just keep stirring the mix as it darkens to a deep brown. 6. Stir in the parsley and the bone broth, and as you stir in the broth, the mix will smooth out again. Once it’s well combined, let it simmer for 2-3 minutes to reduce until stirring with a wooden spoon leaves streaks in the sauce. Taste, add salt if needed. Remove from the heat. Seve over chicken cutlets. Chicken Picatta (8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 301.38 12.49g 32.6g 15.2g Ingredients Preparation 3 1/2 cup grape tomatoes, halved 3 mini cucumbers, sliced 1/2 cup red onion, diced 1 small avocado, diced 1/2 tsp. garlic powder 1/2 tsp. salt 1/2 tsp. pepper 1 tsp. oregano 1/2 tsp. parsley 1/2 tsp. dried basil 2 Tbsp. light olive oil 1 1/2 Tbsp. red wine vinegar juice of half a lemon fresh basil for garnish 1. Wash all the veggies and chop the red onions, halve the grape tomatoes, remove the pit and skin from the avocado and cube, and slice the cucumbers. 2. In a large bowl, transfer the tomatoes, cucumbers, red onion, and avocado and mix together with a spoon. 3. In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar and seasoning. Pour over the tomato salad and mix until well combined. Tomato & Cucumber Salad (2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 259.23 22.28g 4.99g 13.78g Ingredients Preparation 2 zucchini, diced 2 yellow squash, diced 1/2 yellow onion, sliced 1 1/2 Tbsp. olive oil 1 tsp. dried parsley 3/4 tsp. onion powder salt and pepper to taste 1. In a 10 or 12 inch skillet, heat the olive oil over medium heat. Make sure that the olive oil is coating the entire pan so the zucchini and squash don’t stick. 2. Transfer the sliced onions into the hot skillet along with the chopped squash and zucchini to the hot skillet. 3. Sauté for about 8-10 minutes. Season with salt, pepper, parsley and onion powder. 4. Remove the skillet from the heat once the squash is fork tender. Sauteed Zucchini & Squash (1 serving)
CALORIES FAT PROTEIN CARBOHYDRATES 478.19g 28.9g 41.52g 10.33g Ingredients Preparation Roasted Tomato Sauce: 4 medium fresh tomatoes, halved 1 Tbsp. olive oil 2 Tbsp. tomato paste 2 Tbsp. water 1 Tbsp. apple cider vinegar 1/8 tsp. ground mustard 1/8 tsp. garlic powder 1/4 tsp. salt Meatloaf Muffins: 2 Tbsp. olive oil 1 onion, finely diced 2 cloves garlic, minced 2 carrots, grated 3 mushrooms, finely diced 1 zucchini, grated 1/8 cup rosemary, chopped 1/8 cup parsley, chopped 20 oz. ground turkey 1 lb. ground pork 1/2 cup tomato sauce 2 eggs 2 egg whites 1/4 cup coconut milk 1 Tbsp. coconut flour 1/4 tsp. black pepper 1 1/2 tsp. salt 1. Preheat oven to 375 degrees. Place the halved tomatoes, cut side up, on a greased baking sheet and drizzle the olive oil over the tops. Season lightly with salt and pepper. 2. Roast the tomatoes for 1 1/2-2 hours on the top rack. Remove from oven and let cool slightly. 3. Place the roasted tomatoes, tomato paste, water, apple cider vinegar, ground mustard, garlic powder and salt in a blender and puree until smooth. Use in and on top of meatloaf muffins. Can be made a day or two ahead of time. 4. Preheat oven to 400 degrees and lightly grease a muffin tin. Heat the olive oil to medium/high in a large saute pan. Add the onion, garlic, carrot, mushrooms,zucchini, and herbs to the pan and saute for about 5 minutes, until the vegetables are soft and onions are translucent. Place the sauteed vegetables in a large bowl and let cool for 5 minutes. 5. Add the ground turkey, pork,tomato sauce, eggs, egg whites, coconut milk, coconut flour, salt, and pepper to the vegetables and mix together very well using hands. Let sit for 5 minutes so that the coconut flour can fully absorb liquid. Divide the meat mixture into 12 portions. 6. Shape each portion into a ball and place in well of a muffin tin. Bake meatloaf muffins for 20- 25 minutes, until cooked through. 7. Remove from the oven and, using a spoon, lift the meatloaf muffins out of the tin onto a platter. Top each muffin with a spoonful of the remaining roasted tomato sauce. Turkey Meatloaf Muffins (6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 456.62 28.92g 40.89g 6.29g Ingredients Preparation 1 1/2 lbs. pork tenderloin 8–9 slices of bacon 1 1/2 Tbsp. olive oil salt & pepper 1. Preheat oven to 400 degrees. Drizzle the tenderloin with olive oil and season evenly with salt and pepper. 2. Wrap each slice of bacon around the pork tenderloin until the loin is completely covered. 8-9 slices should cover it with no problem. 3. Place pork on a lightly greased baking pan and add to the preheated oven. Cook for 20 minutes or until internal temperature is 155 degrees. 4. During the cooking time, be sure to baste the tenderloin with the pan drippings one-two times. During the last 2 minutes or so of cooking change the settings to broil to crisp the bacon. 5. Remove from the oven and cover with aluminum foil and let rest for 5 minutes. Bacon Wrapped Pork Tenderloin (12 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 489.2 28.93g 51.2g 4.47g Ingredients Preparation 5 boneless loin chops, 1 1/2- 2 inch thick 1 1/2 cup mushrooms, sliced 1 1/2 tsp. salt 1 tsp. pepper 2 Tbsp. olive oil, divided 1 yellow onion, thinly sliced 3 cloves garlic, minced 2 Tbsp. ghee 1/2 tsp. xanthan gum 2 cups chicken broth 3 Tbsp. canned coconut milk fresh parsley for garnish 1. Preheat oven to 350 degrees. Heat a cast iron skillet over medium-high heat. Bring pork chops to room temp by allowing them to sit out for 15 minutes. 2. Tenderize each pork chop by piercing each side of the pork chops multiple times with a fork. Make sure the pierce marks are distributed evenly among each side. Season the pork chops on both side generously with salt and pepper. 3. Add the olive oil to the cast iron and sear the chops for 3 to 4 minutes per side over high heat. Transfer the cast iron skillet to the preheated oven. Cook until the pork reaches an internal temperature of 145 degrees, about 15 minutes. 4. Remove the cast iron from the oven and place on the stove. Carefully remove the pork chops to a large plate and set to the side. Add in 1 tablespoon olive oil, minced garlic, onion, and mushrooms and saute for 5-6 minutes or until mushrooms and onions are soft. Add in the ghee and any additional salt/pepper if desired. Pour in the chicken broth and coconut milk and bring to a simmer. 5. Add in the xanthan gum and whisk until the sauce becomes thicker. Return the cooked pork chops to the gravy and allow to cook together another 2 minutes or so on low heat. Enjoy! Smothered Pork Chops (3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 400.53 32.4g 15.01g 13.73g Ingredients Preparation 12 oz. polish sausage, sliced 1 small head of cabbage, roughly chopped 2 medium carrots, thickly sliced 1/2 large red onion, thickly sliced 4 Tbsp. butter 1/2 - 1 tsp. dried thyme salt, to taste black pepper, to taste 1. Preheat grill to medium-high or preheat oven to 450 degrees. 2. Lay out four double sheets of foil big enough to hold all the ingredients when it’s wrapped into a packet, and spray foil with non-stick spray. 3. Divide the cabbage, carrots, and onions so one-fourth is on each set of foil sheets, season the vegetables with salt and fresh-ground black pepper to taste and some dried thyme and add about 1 tablespoon of butter. Add the slices of sausage on top of the vegetables. 4. Wrap the inner packet first, then fold over the outer sheet of foil and tightly roll up the ends. 5. Cook Autumn Tin Foil Dinners about 20-25 minutes on a grill that’s pre-heated to medium high, or cook about 30-35 minutes if you’re using the oven. Turn once about half-way through. Serve hot. Autumn Tinfoil Dinner (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 586.57 32.99g 62.24g 9.7g Ingredients Preparation 2 cloves garlic, minced 4 Tbsp. butter 1 tsp. dried Italian herbs 1 tsp. salt 3 tsp. capers 1 cup heavy cream 2 lb. chicken thighs, with or without skin 2 large zucchinis 1 Tbsp. avocado oil 4 Tbsp. lemon juice 1. Preheat oven to 350 degrees. 2. Put your oil in a cast iron skillet, or any thick bottom skillet, and turn on medium heat. While it is warming up, lay all of the chicken out on a plate and season with salt and pepper. 3. Place the chicken in the skillet and let it sear for 7-9 minutes on each side. Put the entire pan in the oven for 10-15 minutes, depending on the thickness of the chicken, until it’s cooked through and reaches 165 degrees internally. 4. Once the chicken is out of the oven, remove from the skillet and set aside. The skillet should have a few tablespoons of liquid from the chicken. Put the minced garlic and butter into the pan then place on a burner on medium heat. 5. Cook the garlic for 2-3 minutes then add the lemon juice, Italian herbs, capers, butter, salt and cream. Let it cook for 5-7 minutes then turn down to low and place the chicken back in the pan. 6. While the chicken simmers in the sauce, sauté the zucchini in a separate pan for 8-10 minutes. Scoop some zucchini onto a plate then put the chicken and sauce over the top. Lemon Caper Chicken (3 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 599.6 46.91g 38.98g 2.79g Ingredients Preparation 3-4 bunches of chard, collards or mustard greens 1/2 white onion, diced 1-2 cloves garlic, minced 1 Tbsp. red chili flakes 1/2 lb bacon, chopped 1 Tbsp. coconut oil salt, to taste black pepper, to taste 1.Saute bacon, onion and garlic together for 2-3 minutes until it smells amazing! 2. Chiffonade the greens. The easiest way to do this is to roll them up into a tight bundle and slice on the bias. 3. Add the mess of greens to the pan. Add about 2-3 tablespoons of water. 4. Cover and steam for 3-5 minutes. Remove cover and toss with tongs. 5. Cover again for 2 minutes or until tender but still a vibrant green. 6. Serve immediately with vinegar or more butter/oil. Mess of Greens with Bacon (2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 374.22 37.2g 3.71g 9.34g Ingredients Preparation 4 large portobello mushrooms 2-3 Tbsp. olive oil 2 tsp. tamari soy sauce 1 tsp. garlic puree salt, to taste pepper, to taste 1. Preheat the Air Fryer to 350 degrees. 2. Clean the mushrooms with a damp cloth or brush and remove their stems. 3. Mix together the olive oil, tamari soy sauce, garlic purée and salt in a bowl. Add in the mushrooms and mix until coated. You can also use a brush to coat the mushrooms with the mixture. Let the mushrooms rest at room temperature for 10 minutes. 4. Add the mushrooms to the air fryer basket and cook for 8-10 minutes. Air Fryer Mushroom Steaks (2 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 198.97 10.18g 23.44g 3.44g Ingredients Preparation 15 oz. cod 2 egg yolks 3 Tbsp. thai red curry paste 1/3 cup green beans, finely diced 2 Tbsp. cilantro, chopped 1 tsp. grated lime zest 1 1/2 Tbsp. olive oil Dipping Sauce: 1/2 red chili, finely diced 1 Tbsp. fish sauce 2 Tbsp. white wine vinegar 1/2 Tbsp. chopped cilantro 1/2 Tbsp. chopped mint 1/2 Tbsp. honey 1 clove garlic, crushed 1 tsp. lime juice 1. In a food processor combine the fish, egg yolk and curry paste and blend for 4 minutes it becomes paste consistency. Transfer the blended fish to a bowl and stir in the chopped green beans, cilantro and lime zest. 2. Heat the oil in a large non stick skillet on medium hight heat. Form the mixture into 1 1/2 tablespoon sized balls, place them in the skillet and then flatten the balls gently with your fingers into a patty shape. 3. Working in batches, cook the fish cakes for 3 minutes per side until golden and crispy on both sides and then transfer to a plate while you cook the remaining fish cakes. 4. In a bowl combine the dipping sauce ingredients and stir until well combine. 5. Serve the fish cakes with dipping sauce on the side for dipping. Thai Fish Cakes (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 226.23 19.34g 8.95g 4.52g Ingredients Preparation 3 medium zucchini, cut into fries 1 1/2 cup almond flour 1/2 tsp. salt 1/2 tsp. pepper 1/2 tsp. garlic powder 2 Tbsp. dried parsley 2 large eggs 12 slices bacon, cut in half 1. Preheat oven to 425 degrees and coat a baking sheet with cooking spray or foil. Prepare the zucchini by removing the ends with a knife and cutting in half then into 1/2-inch strips. 2. In a shallow bowl, add the almond flour along with the garlic powder, parsley, salt and pepper. Stir with a spoon to combine. 3. In a separate shallow bowl, wish the 2 eggs together. Working in batches, dip the zucchini strips into egg mixture with one hand, shake to remove excess and transfer to the other hand and roll in the almond flour mixture. Transfer coated zucchini strips to the prepared baking sheet. 4. Transfer coated zucchini strips to the prepared baking sheet. 5. On a cutting board place the 12 slices of bacon and cut each in half. Carefully take the bacon and wrap around each zucchini fry and lay bake on the bacon sheet. 6. Bake for 30 minutes or until the bacon is crisp and sizzling. Bacon Wrapped Zucchini Fries (6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 117.49 7.86g 4.15g 10.47g Ingredients Preparation 1 lb. brussels sprouts, ends trimmed and cut in half 2 Tbsp. olive oil 2 1/2 Tbsp. nutritional yeast 1 tsp. salt 1/2 tsp. black pepper 1. In a large bowl, add the prepared brussels sprouts along with the 2 tbsp of olive oil, nutritional yeast and salt/pepper. 2. Give the whole bowl a big toss until the olive oil and nutritional yeast completely coats the sprouts. 3. Turn the air fryer to 380F and set the timer for 15 minutes. 4. Spray the air fryer basket with cooking spray and add in the prepared sprouts. Make sure not to over crowd the sprouts in the basket. If you overcrowd them they will not get crispy and cook correctly. 5. At the 7 minute mark, remove the basket and give it a good shake. After you shake, spray the sprouts with some more cooking spray so they don’t dry out too much. 6. Place the basket back into the air fryer and cook until the 15-18 minute mark and the brussels sprouts are nice and crispy. Air Fryer Brussels Sprouts (4 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 72.55 .35g 2.11g 16.83g Instant Pot Rutabaga Mash (8 servings) Ingredients Preparation 2 large rutabagas ¼ tsp. nutmeg salt, to taste 1 cup water 1. Peel and cut the rutabaga into 1 inch cubes. 2. Pour 1 cup of water in the Instant Pot insert, add in the steamer basket, then place rutabaga cubes on top. 3. Season with salt and add in the nutmeg. Put the lid on, lock and turn the valve to the sealing (not venting) position. 4. Select the manual or pressure cook button, set to high pressure for 5 mins, or up to 8 for larger cubes. 5. When cook time is done, perform a quick pressure release. Decant the Instant Pot rutabaga to a bowl and then mash. 6. Top with herbs and spices of your choice (if desired) and serve.
CALORIES FAT PROTEIN CARBOHYDRATES 161.27 13.64g 3.78g 8.44g Ingredients Preparation 15 oz. pumpkin puree 1 tsp. Lakanto liquid monk fruit sweetener 1 tsp. cinnamon ¼ tsp. ginger ⅛ tsp. cloves 4 large egg yolks ¾ cup coconut cream 1. Preheat oven to 350 degrees. 2. Combine pumpkin, sweetener, cinnamon, ginger, and cloves in large bowl. Beat in egg yolks until incorporated. 3. Slowly stir in the coconut cream. Pour mixture into individual ramekins. 4. Bake at 350 degrees for 30-40 minutes or until set. Allow to cool on a wire rack and store in the refrigerator. Pumpkin Custard (6 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 270.34 23.64g 8.65g 10g Ingredients Preparation 2 cups almond flour 2 Tbsp. coconut flour 1-1/2 tsp. baking powder 1/2 tsp. sea salt 1 tsp. cinnamon dash nutmeg 1/2 tsp. monkfruit sweetener 3/4 cup pumpkin puree 1/3 cup almond milk 1/3 cup butter, melted 3 eggs 1 cup cranberries 1. Preheat oven to 375 degrees. Line a muffin tray with liners. 2. In a medium mixing bowl, use a fork or whisk to combine almond flour, coconut flour, baking powder if using, sea salt, cinnamon, nutmeg, and monkfruit sweetener. Make sure all clumps of coconut flour are mixed up and the mixture is well combined. 3. In the same bowl, add the pumpkin puree, almond milk, melted butter, and 3 eggs. Stir to combine gently, making sure there are no dry pockets. Fold in cranberries. 4. Spoon into muffin cups, filling nearly full and smoothing out the top of the muffins gently to prevent peaks from burning. Bake for 25 minutes, checking for doneness (a toothpick inserted in a large center muffin should come out clean). Allow to cool slightly in the pan, then remove. 5. Top with butter if desired. These muffins are best warm, so reheating in a toaster oven the next day is recommended. Pumpkin Cranberry Muffins (8 servings)
CALORIES FAT PROTEIN CARBOHYDRATES 195.58 19.09g 2.11g 11.14g Ingredients Preparation 2 - 14 oz cans unsweetened coconut milk (chilled) 1 cup pumpkin puree 1/2 cup monkfruit sweetener 2 tsp vanilla extract 1 tsp. gelatin powder 1 1/4 tsp. cinnamon 1/4 tsp. nutmeg 1/4 tsp. all spice pinch of salt 1. Chill your ice cream maker the night before you plan on making the ice cream. 2. Add the 2 cans of coconut milk, monkfruit sweetener, vanilla extract, pumpkin puree and spices to a high-speed blender. Blend all ingredients on high until smooth and combined. 3. Transfer the liquid ice cream mixture to the chilled canister. 4. Follow the instruction on your ice cream maker. All ice cream makers are not the same so be sure to follow the instructions of your machine. No Churn Method: 1. Add the liquid ice cream mixture to a freezer-safe container and transfer to the freeze. 2. Allow it to sit in the freezer for 5-6 hours. Remove a couple of times during the 5-6 hours and mix with a spoon. Before serving, allow ice cream to sit 5-10 minutes so it’s easier to scoop. Pumpkin Ice Cream (10 servings)

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mealplan.week31.pdf

  • 1.
    WEEK 31 RECIPES BREAKFASTLUNCH SNACKS DINNER DESSERTS “apple cider” donuts turbo chicken & chard soup thai fish cakes turkey meatloaf muffins pumpkin custard keto pancakes crunchy autumn spice salad bacon wrapped zucchini fries bacon wrapped pork tenderloin pumpkin cranberry muffins keto chocolate milkshake kale salad with chicken air fryer brussels sprouts smothered pork chops pumpkin ice cream paleo egg muffins strawberry spinach salad instant pot rutabaga mash autumn tinfoil dinner pumpkin muffins chicken picatta lemon caper chicken sheet pan breakfast tomato & cucumber salad mess of greens with bacon kale & egg cups sauteed zucchini & squash air fryer garlic mushroom steaks
  • 2.
    CALORIES FAT PROTEINCARBOHYDRATES 159.43 13.9g 4.87g 12.9g Ingredients Preparation 128 grams almond flour 44 grams golden flaxseed meal 18 grams psyllium husk 2 1/2 tsp. baking powder 1/2 tsp. xanthan gum 1/4 tsp. salt 2/3 cup allulose 1 tsp. molasses 4 eggs 2 tsp. apple extract 2 tsp. apple cider vinegar 84 grams ghee, melted & cooled 120 grams sour cream For Sugar Coating: 3 Tbsp. unsalted butter, melted 1/4 cup allulose 1 1/2 tsp. cinnamon 1. Preheat oven to 350 degrees. Grease and flour (with coconut flour) a donut or muffin pan. 2. Add almond flour, flaxseed meal, psyllium husk, baking powder, xanthan gum and salt to a medium bowl. Whisk until thoroughly combined, set aside. 3. Add sweetener, molasses and eggs to a large bowl and beat with an electric mixer for 3-5 minutes until airy, thicker and lighter in color. With the mixer on, add in the apple extract, apple cider vinegar and butter. 4. Add in the dry flour mixture in two parts, alternating with the sour cream. Continue to mix for a minute or two until fully incorporated and elastic (the batter will thicken as you mix!). 5. Transfer the batter into a piping bag or plastic bag (no tip needed). Cut out bottom of piping bag roughly 1 inch wide. Pipe out dough onto donut pan, wet your finger tip and smooth out where the ends meet (for a more even rise). 6. Bake for 23-27 minutes, until golden and a toothpick inserted comes out clean. Watch out after minute 15, and tent with aluminum foil if they begin to overbrown. The donuts will collapse a tad post bake bit, but don’t sweat it. 7. Allow to rest in pan for 10 minutes before removing. Brush with melted butter and sprinkle with cinnamon ‘sugar’ coating. Store them at room temperature in an airtight container for 3 days. “Apple Cider” Donuts (12 servings)
  • 3.
    CALORIES FAT PROTEINCARBOHYDRATES 608.79 52.47g 24.68g 15.83g Ingredients Preparation 50 grams almond flour 1/8 tsp. monkfruit extract 1/2 tsp. baking powder 1/4 tsp. xanthan gum 1/4 tsp. kosher salt 2 eggs 2 tsp. ghee, melted 1/2 tsp. vanilla extract 4-6 Tbsp. unsweetened almond milk 1. Mix almond flour, sweetener, baking powder, xanthan gum and salt in a small bowl. Set aside. 2. Whisk thoroughly together in a medium bowl the eggs, butter and vanilla extract. 3. Whisk in the dry ingredients followed by the milk, a tablespoon at a time. You can play with the thickness a bit, but I found the best consistency to be with 4 TBSP. Allow the batter to rest for 10 minutes while you heat up a skillet or pan. 4. Add a little butter to the pan, pour in about 1/4 cup of batter, spreading it slightly to help it form a nice round (you can use a wet spoon or spatula). Cook over medium heat until the top begins to darken, flip and cook for 2-3 minutes more. Serve right away with toppings of choice. Fluffy Keto Pancakes (1 servings)
  • 4.
    CALORIES FAT PROTEINCARBOHYDRATES 326.02 28.75g 10.13g 13.05g Ingredients Preparation 1/2 cup full-fat coconut milk 1/2 medium avocado 1-2 Tbsp. cacao powder 1/2 tsp. vanilla extract himalayan sea salt, to taste 1 package stevia 1/2 cup ice water, as needed 1 Tbsp. chia seeds, optional 1 Tbsp. hemp hearts, optional 1 serving collagen peptides 1. Add coconut milk, avocado, cacao powder, vanilla extract, salt, sweetener and optional add-ins of choice, if using, to a blender. Blend until creamy smooth, using a little water as needed. 2. Add in ice and blend until thick and creamy. Do not over-blend, or you’ll lose thickness and coldness. Enjoy right away! Keto Chocolate Milkshake (2 servings)
  • 5.
    CALORIES FAT PROTEINCARBOHYDRATES 386.31 27.16g 27.01g 8.43g Ingredients Preparation 8 oz. pork breakfast sausage 1 Tbsp. olive oil ½ sweet onion, thinly sliced ¾ cup red bell peppers, diced 1 1/2 cups fresh spinac, packed 1 tsp. fresh oregano, chopped 9 eggs black pepper ¾ tsp. salt ¼ cup coconut milk 1. Preheat oven to 350 degrees. Grease a muffin tin. 2. Place the ground sausage in a sauté pan and heat on medium high. Break up the pork into crumbles with a spatula as it cooks. When the pork is half way cooked, add 1 tablespoon of olive oil, onions, peppers, and oregano to the pan. Saute until the onion is translucent. 3. Add the spinach to the pan and cover with a lid. Cook for 30 seconds, remove the lid and toss the ingredients. Spinach should be wilted but still bright green. Remove from heat. 4. Place the eggs in a large mixing bowl along with the pepper, salt, and milk. Whisk together until eggs are well beaten. Add the sausage and vegetables to the egg mixture and mix in until well distributed. 5. Divide the mixture between the greased muffin tins(12 total), making sure that each tin has a somewhat equal ratio of eggs/fillings. Bake in preheated oven for 18-20 minutes. Cool for a few minutes and remove from tins, loosening the edges first with a knife. Paleo Egg Muffins (2 servings)
  • 6.
    CALORIES FAT PROTEINCARBOHYDRATES 243.21 22.38g 6.57g 13.76g Pumpkin Muffins (6 servings) Ingredients Preparation 2 cups almond flour 1/2 cup Brown Sugar Swerve Sweetener 2 Tbsp. coconut flour 1 Tbsp. baking powder 2 tsp. pumpkin pie spice 1/2 tsp. salt 1 cup pure pumpkin puree 4 large eggs 1/2 cup unsweetened almond milk Pecan Crumb Topping: 1/3 cup almond flour 1/4 cup Brown Sugar Swerve 2 Tbsp. coconut flour 3 Tbsp. crushed pecans 1 tsp. cinnamon 3 Tbsp. butter, cold 1. Preheat the oven to 325 degrees. 2. In a medium size mixing bowl, combine all of the pumpkin muffin ingredients until well combined. 3. Spray a muffin tin or line with paper liners. Spoon the pumpkin mixture into the muffin tin until 3/4 full, set aside. 4. In a small bowl, combine the pecan crumb topping and mash with a fork until the butter is incorporated and it resembeles course crumbs. 5. Sprinkle the topping on the muffins. Bake 20-22 minutes, or until a toothpick comes out clean.
  • 7.
    CALORIES FAT PROTEINCARBOHYDRATES 316.01 24.73g 13.09g 10.27g Ingredients Preparation 1 lb. brussels sprouts, halved 8 oz. white mushrooms, quartered 1 Tbsp. avocado oil 1/2 onion, diced 3 cloves garlic, minced 8 slices bacon, sliced 6 large eggs Sea salt and pepper to taste Everything bagel seasoning Crushed red pepper, to taste 1. Preheat your oven to 425 degrees. Arrange brussels sprouts and mushrooms on a sheet pan in a single layer, drizzle with the olive oil and sprinkle with salt and pepper. 2. Sprinkle onions over the top, then arrange bacon pieces evenly over veggies. Roast for 15 mins, then sprinkle with the garlic and gently stir. Roast another 10 mins or until bacon is crisp and veggies soft, then remove from oven. 3. Make small spaces in the hash for each egg, crack one at a time gently into a space, careful not to break the yolk. Sprinkle everything bagel seasoning and crushed red pepper over eggs, bacon, and veggies as desired. Sheetpan Breakfast (6 servings)
  • 8.
    CALORIES FAT PROTEINCARBOHYDRATES 382.8 21.15g 38g 11.62g Ingredients Preparation 1 Tbsp. butter 8 kale leaves, chopped 1 oz. sun-dried tomatoes, chopped 12 eggs 1/3 cup almond milk 3 oz. pepperoni, chopped 24 slices deli ham 12 slices deli turkey salt, to taste pepper, to taste 1. IPreheat oven to 400 degrees. 2. Grease a muffin pan with butter. Though the deli meat doesn’t usually stick to the pan, this assures that removing the cups will be a breeze. 3. Line the muffin openings with thinly-cut slices of turkey & ham, making cups. 4. Divide chopped kale amongst the muffin openings, spreading it somewhat evenly within each cup. Break in one egg per muffin cup. 5. Pour 1/2 tablespoon of almond milk into each muffin cup, right over the egg. Top with a few pieces of sun-dried tomatoes and pepperoni. Season with black pepper. Season with salt if desired. 6. Bake for 8-10 minutes, depending on how runny you desire the yolks to be. Remove and allow to sit for a few minutes before digging in. Kale & Egg Cups (6 servings)
  • 9.
    CALORIES FAT PROTEINCARBOHYDRATES 309.78 12.03g 31.7g 18.09g Ingredients Preparation 4 slices bacon, chopped 1 Tbsp. olive oil ¼ cup onion, diced 1 Tbsp. garlic, minced ¼ cup sundried tomatoes, diced 1 cup white mushrooms, sliced 8 cups chicken stock 3 cups water 2 cups celery root, peeled & diced 4 cups cooked chicken breast, diced 2 cups yellow squash, diced 1 cup green beans, diced 4 cups swiss chard, chopped 2 Tbsp. red wine vinegar ¼ cup fresh basil, chopped salt, to taste black pepper, to taste 1. In a large soup pot, cook the bacon and olive oil over medium heat for 2 minutes. 2. Add the onions, garlic, sundried tomatoes, and mushrooms. Cook for 5 minutes. 3. Pour in the chicken stock and water, then add the celery root and chicken. Simmer for 15 minutes. 4. Add the squash, green beans, and swiss chard and simmer for 10 minutes. 5. Add the red wine vinegar and season with salt and pepper to taste. 6. Stir in the fresh basil just before serving. Turbo Chicken & Chard Soup (8 servings)
  • 10.
    CALORIES FAT PROTEINCARBOHYDRATES 201.47 18.93g 2.95g 7.71g Ingredients Preparation 3-4 Belgian endives, washed & dried 1 small head purple radicchio, shredded 1/2 cup walnut pieces, chopped For the dressing: 1/3 cup olive oil 1 Tbsp. Dijon mustard 2 Tbsp. apple cider vinegar 1 tsp. ground cinnamon salt and pepper, to taste 1. Slice endive lengthwise, remove core & cut crosswise, about 1/2 inch thick. Place in a low and wide salad bowl. Core the radicchio & slice into 1/2” wide ribbons. Add to the endive and toss lightly with your hands. 2. Heat a medium frypan over medium heat. Add walnuts & cook about 5 minutes, or until fragrant and just starting to brown at the edges. Remove from heat and toss over the salad. 3. Whisk together the vinegar, pumpkin spice syrup, mustard, salt, and pepper together in a small bowl. Whisk in the oils. Taste and adjust seasonings if necessary. 4. Serve immediately with the dressing on the side. Crunchy Autumn Spice Salad (8 servings)
  • 11.
    CALORIES FAT PROTEINCARBOHYDRATES 400.72 29.92g 22.62g 11.2g Ingredients Preparation 4 cups kale, chopped 2 cups brussels sprouts, shredded 1 1/2 Tbsp. olive oil 2 yellow onions, thinly sliced 3 Tbsp coconut oil 1 lb. chicken breasts, pounded to 1/2” thickness 7 slices bacon, diced Dressing: 1/4 cup bacon fat 2 cloves garlic, minced 3 Tbsp. raw apple cider vinegar 1 Tbsp. stevia 1 Tbsp. mustard 1/4 tsp. sea salt 1/4 tsp. black pepper 1. Heat a large skillet over med-low heat and add 3 Tbsp coconut oil. Add sliced onions and stir to coat, sprinkle with a bit of sea salt. Cook, periodically stirring, for 25-30 minutes, lowering heat as needed to avoid burning. The onions are done when they are a deep golden brown color and very fragrant. 2. Heat a drizzle of olive oil in a skillet over medium heat. Sprinkle chicken breast on both sides with sea salt and pepper, then cook 4-5 mins on each side or until juices run clear and inside is no longer pink. Set aside covered in aluminum foil. 3. Set heat to medium and add bacon pieces. Cook, stirring occasionally, until crisp, then remove with slotted spoon to drain on paper towel. Reserve all the bacon fat. 4. Add 1/4 cup hot bacon fat back to the skillet over medium low heat. Whisk in all the remaining dressing ingredients, plus half of the cooked bacon crumbles and cook 1-2 more minutes, until hot and bubbly. 5. First, massage the kale. Place it in a large bowl and drizzle with the 1 1/2 tbsp olive oil and sprinkle with sea salt. Knead the kale with your hands as if kneading bread dough for about 2-3 mins or until desired texture is achieved. 6. Transfer kale to a serving bowl and toss with the shredded brussels sprouts. Slice the chicken or cut into bite size pieces and place on top of the greens. Top with caramelized onions, second half of the bacon, and the hot dressing, toss to coat and combine. Kale Salad with Chicken (6 servings)
  • 12.
    CALORIES FAT PROTEINCARBOHYDRATES 276.07 25.24g 4.35g 11.03g Ingredients Preparation For the dressing: 2 oz. olive oil 2 Tbsp. red wine vinegar 1-2 Tbsp. Lakanto syrup 1 Tbsp. shallot, minced 1/4 tsp. kosher salt black pepper, to taste For the salad: 7 oz. baby spinach 7 oz. strawberries, sliced 3 Tbsp. basil leaves ribonned 2 oz. toasted pecans, chopped 1 oz. feta or goat cheese 1. Combine all the ingredients for the dressing in a small bowl. Set aside. 2. Toss together in a salad or mixing bowl the baby spinach, strawberries, pecans and goat cheese. Top with the dressing right before serving. Strawberry Spinach Salad (4 servings)
  • 13.
    CALORIES FAT PROTEINCARBOHYDRATES 461.72 29.77g 29.22g 7.59g Ingredients Preparation 1 1/2 lb thin sliced chicken cutlets 1 1/2 tsp. fine salt 1/3 cup coconut flour 1 tsp. baking powder 1 tsp. ground cumin 1 tsp. orange zest 1 tsp. dried oregano 1 tsp. black pepper 2 large eggs Splash of cooking wine 1 1/2 cups pork panko 1/2 cup coconut oil, for frying For the sauce: 1 tsp. ghee 4 cloves garlic, sliced 1/4 cup coconut butter 1/4 cup capers, drained 2 tsp. lemon zest 1/4 cup cooking wine 2 tsp. dried parsley 1/2 cup bone broth Pinch of salt 1. Heat a large cast iron skillet over medium heat. Add the coconut oil and let it warm up while you prep the chicken. 2. Pat your chicken dry. Sprinkle with salt and set aside. In a shallow bowl combine the coconut flour, baking powder, and dried seasonings, whisk to blend. In a second shallow bowl whisk together, the eggs and a splash of cooking wine. In a third shallow bowl put the pork panko. 3. One piece at a time, dredge the chicken in the coconut flour, then the egg, and lastly the pork panko before adding it to the hot oil. Only fry 2-3 pieces at a time so you don’t crowd the skillet. Fry for 4 minutes each side then transfer the chicken to a wire rack while you fry up the rest. 4. Clean the skillet. Put it back on the heat. Melt the ghee and when its warm tilt the skillet so the ghee pools to one side, add the garlic to the pool of ghee and fry here for 3 minutes or until golden brown. Spoon out and set aside. 5. Put the coconut butter in the skillet and let it melt, and then stir slowly as it begins to brown. Once it’s an even light brown, add in the capers and lemon zest, stir well. Add in the wine, it will temporarily separate the coconut butter, making it look clumpy, just keep stirring the mix as it darkens to a deep brown. 6. Stir in the parsley and the bone broth, and as you stir in the broth, the mix will smooth out again. Once it’s well combined, let it simmer for 2-3 minutes to reduce until stirring with a wooden spoon leaves streaks in the sauce. Taste, add salt if needed. Remove from the heat. Seve over chicken cutlets. Chicken Picatta (8 servings)
  • 14.
    CALORIES FAT PROTEINCARBOHYDRATES 301.38 12.49g 32.6g 15.2g Ingredients Preparation 3 1/2 cup grape tomatoes, halved 3 mini cucumbers, sliced 1/2 cup red onion, diced 1 small avocado, diced 1/2 tsp. garlic powder 1/2 tsp. salt 1/2 tsp. pepper 1 tsp. oregano 1/2 tsp. parsley 1/2 tsp. dried basil 2 Tbsp. light olive oil 1 1/2 Tbsp. red wine vinegar juice of half a lemon fresh basil for garnish 1. Wash all the veggies and chop the red onions, halve the grape tomatoes, remove the pit and skin from the avocado and cube, and slice the cucumbers. 2. In a large bowl, transfer the tomatoes, cucumbers, red onion, and avocado and mix together with a spoon. 3. In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar and seasoning. Pour over the tomato salad and mix until well combined. Tomato & Cucumber Salad (2 servings)
  • 15.
    CALORIES FAT PROTEINCARBOHYDRATES 259.23 22.28g 4.99g 13.78g Ingredients Preparation 2 zucchini, diced 2 yellow squash, diced 1/2 yellow onion, sliced 1 1/2 Tbsp. olive oil 1 tsp. dried parsley 3/4 tsp. onion powder salt and pepper to taste 1. In a 10 or 12 inch skillet, heat the olive oil over medium heat. Make sure that the olive oil is coating the entire pan so the zucchini and squash don’t stick. 2. Transfer the sliced onions into the hot skillet along with the chopped squash and zucchini to the hot skillet. 3. Sauté for about 8-10 minutes. Season with salt, pepper, parsley and onion powder. 4. Remove the skillet from the heat once the squash is fork tender. Sauteed Zucchini & Squash (1 serving)
  • 16.
    CALORIES FAT PROTEINCARBOHYDRATES 478.19g 28.9g 41.52g 10.33g Ingredients Preparation Roasted Tomato Sauce: 4 medium fresh tomatoes, halved 1 Tbsp. olive oil 2 Tbsp. tomato paste 2 Tbsp. water 1 Tbsp. apple cider vinegar 1/8 tsp. ground mustard 1/8 tsp. garlic powder 1/4 tsp. salt Meatloaf Muffins: 2 Tbsp. olive oil 1 onion, finely diced 2 cloves garlic, minced 2 carrots, grated 3 mushrooms, finely diced 1 zucchini, grated 1/8 cup rosemary, chopped 1/8 cup parsley, chopped 20 oz. ground turkey 1 lb. ground pork 1/2 cup tomato sauce 2 eggs 2 egg whites 1/4 cup coconut milk 1 Tbsp. coconut flour 1/4 tsp. black pepper 1 1/2 tsp. salt 1. Preheat oven to 375 degrees. Place the halved tomatoes, cut side up, on a greased baking sheet and drizzle the olive oil over the tops. Season lightly with salt and pepper. 2. Roast the tomatoes for 1 1/2-2 hours on the top rack. Remove from oven and let cool slightly. 3. Place the roasted tomatoes, tomato paste, water, apple cider vinegar, ground mustard, garlic powder and salt in a blender and puree until smooth. Use in and on top of meatloaf muffins. Can be made a day or two ahead of time. 4. Preheat oven to 400 degrees and lightly grease a muffin tin. Heat the olive oil to medium/high in a large saute pan. Add the onion, garlic, carrot, mushrooms,zucchini, and herbs to the pan and saute for about 5 minutes, until the vegetables are soft and onions are translucent. Place the sauteed vegetables in a large bowl and let cool for 5 minutes. 5. Add the ground turkey, pork,tomato sauce, eggs, egg whites, coconut milk, coconut flour, salt, and pepper to the vegetables and mix together very well using hands. Let sit for 5 minutes so that the coconut flour can fully absorb liquid. Divide the meat mixture into 12 portions. 6. Shape each portion into a ball and place in well of a muffin tin. Bake meatloaf muffins for 20- 25 minutes, until cooked through. 7. Remove from the oven and, using a spoon, lift the meatloaf muffins out of the tin onto a platter. Top each muffin with a spoonful of the remaining roasted tomato sauce. Turkey Meatloaf Muffins (6 servings)
  • 17.
    CALORIES FAT PROTEINCARBOHYDRATES 456.62 28.92g 40.89g 6.29g Ingredients Preparation 1 1/2 lbs. pork tenderloin 8–9 slices of bacon 1 1/2 Tbsp. olive oil salt & pepper 1. Preheat oven to 400 degrees. Drizzle the tenderloin with olive oil and season evenly with salt and pepper. 2. Wrap each slice of bacon around the pork tenderloin until the loin is completely covered. 8-9 slices should cover it with no problem. 3. Place pork on a lightly greased baking pan and add to the preheated oven. Cook for 20 minutes or until internal temperature is 155 degrees. 4. During the cooking time, be sure to baste the tenderloin with the pan drippings one-two times. During the last 2 minutes or so of cooking change the settings to broil to crisp the bacon. 5. Remove from the oven and cover with aluminum foil and let rest for 5 minutes. Bacon Wrapped Pork Tenderloin (12 servings)
  • 18.
    CALORIES FAT PROTEINCARBOHYDRATES 489.2 28.93g 51.2g 4.47g Ingredients Preparation 5 boneless loin chops, 1 1/2- 2 inch thick 1 1/2 cup mushrooms, sliced 1 1/2 tsp. salt 1 tsp. pepper 2 Tbsp. olive oil, divided 1 yellow onion, thinly sliced 3 cloves garlic, minced 2 Tbsp. ghee 1/2 tsp. xanthan gum 2 cups chicken broth 3 Tbsp. canned coconut milk fresh parsley for garnish 1. Preheat oven to 350 degrees. Heat a cast iron skillet over medium-high heat. Bring pork chops to room temp by allowing them to sit out for 15 minutes. 2. Tenderize each pork chop by piercing each side of the pork chops multiple times with a fork. Make sure the pierce marks are distributed evenly among each side. Season the pork chops on both side generously with salt and pepper. 3. Add the olive oil to the cast iron and sear the chops for 3 to 4 minutes per side over high heat. Transfer the cast iron skillet to the preheated oven. Cook until the pork reaches an internal temperature of 145 degrees, about 15 minutes. 4. Remove the cast iron from the oven and place on the stove. Carefully remove the pork chops to a large plate and set to the side. Add in 1 tablespoon olive oil, minced garlic, onion, and mushrooms and saute for 5-6 minutes or until mushrooms and onions are soft. Add in the ghee and any additional salt/pepper if desired. Pour in the chicken broth and coconut milk and bring to a simmer. 5. Add in the xanthan gum and whisk until the sauce becomes thicker. Return the cooked pork chops to the gravy and allow to cook together another 2 minutes or so on low heat. Enjoy! Smothered Pork Chops (3 servings)
  • 19.
    CALORIES FAT PROTEINCARBOHYDRATES 400.53 32.4g 15.01g 13.73g Ingredients Preparation 12 oz. polish sausage, sliced 1 small head of cabbage, roughly chopped 2 medium carrots, thickly sliced 1/2 large red onion, thickly sliced 4 Tbsp. butter 1/2 - 1 tsp. dried thyme salt, to taste black pepper, to taste 1. Preheat grill to medium-high or preheat oven to 450 degrees. 2. Lay out four double sheets of foil big enough to hold all the ingredients when it’s wrapped into a packet, and spray foil with non-stick spray. 3. Divide the cabbage, carrots, and onions so one-fourth is on each set of foil sheets, season the vegetables with salt and fresh-ground black pepper to taste and some dried thyme and add about 1 tablespoon of butter. Add the slices of sausage on top of the vegetables. 4. Wrap the inner packet first, then fold over the outer sheet of foil and tightly roll up the ends. 5. Cook Autumn Tin Foil Dinners about 20-25 minutes on a grill that’s pre-heated to medium high, or cook about 30-35 minutes if you’re using the oven. Turn once about half-way through. Serve hot. Autumn Tinfoil Dinner (4 servings)
  • 20.
    CALORIES FAT PROTEINCARBOHYDRATES 586.57 32.99g 62.24g 9.7g Ingredients Preparation 2 cloves garlic, minced 4 Tbsp. butter 1 tsp. dried Italian herbs 1 tsp. salt 3 tsp. capers 1 cup heavy cream 2 lb. chicken thighs, with or without skin 2 large zucchinis 1 Tbsp. avocado oil 4 Tbsp. lemon juice 1. Preheat oven to 350 degrees. 2. Put your oil in a cast iron skillet, or any thick bottom skillet, and turn on medium heat. While it is warming up, lay all of the chicken out on a plate and season with salt and pepper. 3. Place the chicken in the skillet and let it sear for 7-9 minutes on each side. Put the entire pan in the oven for 10-15 minutes, depending on the thickness of the chicken, until it’s cooked through and reaches 165 degrees internally. 4. Once the chicken is out of the oven, remove from the skillet and set aside. The skillet should have a few tablespoons of liquid from the chicken. Put the minced garlic and butter into the pan then place on a burner on medium heat. 5. Cook the garlic for 2-3 minutes then add the lemon juice, Italian herbs, capers, butter, salt and cream. Let it cook for 5-7 minutes then turn down to low and place the chicken back in the pan. 6. While the chicken simmers in the sauce, sauté the zucchini in a separate pan for 8-10 minutes. Scoop some zucchini onto a plate then put the chicken and sauce over the top. Lemon Caper Chicken (3 servings)
  • 21.
    CALORIES FAT PROTEINCARBOHYDRATES 599.6 46.91g 38.98g 2.79g Ingredients Preparation 3-4 bunches of chard, collards or mustard greens 1/2 white onion, diced 1-2 cloves garlic, minced 1 Tbsp. red chili flakes 1/2 lb bacon, chopped 1 Tbsp. coconut oil salt, to taste black pepper, to taste 1.Saute bacon, onion and garlic together for 2-3 minutes until it smells amazing! 2. Chiffonade the greens. The easiest way to do this is to roll them up into a tight bundle and slice on the bias. 3. Add the mess of greens to the pan. Add about 2-3 tablespoons of water. 4. Cover and steam for 3-5 minutes. Remove cover and toss with tongs. 5. Cover again for 2 minutes or until tender but still a vibrant green. 6. Serve immediately with vinegar or more butter/oil. Mess of Greens with Bacon (2 servings)
  • 22.
    CALORIES FAT PROTEINCARBOHYDRATES 374.22 37.2g 3.71g 9.34g Ingredients Preparation 4 large portobello mushrooms 2-3 Tbsp. olive oil 2 tsp. tamari soy sauce 1 tsp. garlic puree salt, to taste pepper, to taste 1. Preheat the Air Fryer to 350 degrees. 2. Clean the mushrooms with a damp cloth or brush and remove their stems. 3. Mix together the olive oil, tamari soy sauce, garlic purée and salt in a bowl. Add in the mushrooms and mix until coated. You can also use a brush to coat the mushrooms with the mixture. Let the mushrooms rest at room temperature for 10 minutes. 4. Add the mushrooms to the air fryer basket and cook for 8-10 minutes. Air Fryer Mushroom Steaks (2 servings)
  • 23.
    CALORIES FAT PROTEINCARBOHYDRATES 198.97 10.18g 23.44g 3.44g Ingredients Preparation 15 oz. cod 2 egg yolks 3 Tbsp. thai red curry paste 1/3 cup green beans, finely diced 2 Tbsp. cilantro, chopped 1 tsp. grated lime zest 1 1/2 Tbsp. olive oil Dipping Sauce: 1/2 red chili, finely diced 1 Tbsp. fish sauce 2 Tbsp. white wine vinegar 1/2 Tbsp. chopped cilantro 1/2 Tbsp. chopped mint 1/2 Tbsp. honey 1 clove garlic, crushed 1 tsp. lime juice 1. In a food processor combine the fish, egg yolk and curry paste and blend for 4 minutes it becomes paste consistency. Transfer the blended fish to a bowl and stir in the chopped green beans, cilantro and lime zest. 2. Heat the oil in a large non stick skillet on medium hight heat. Form the mixture into 1 1/2 tablespoon sized balls, place them in the skillet and then flatten the balls gently with your fingers into a patty shape. 3. Working in batches, cook the fish cakes for 3 minutes per side until golden and crispy on both sides and then transfer to a plate while you cook the remaining fish cakes. 4. In a bowl combine the dipping sauce ingredients and stir until well combine. 5. Serve the fish cakes with dipping sauce on the side for dipping. Thai Fish Cakes (4 servings)
  • 24.
    CALORIES FAT PROTEINCARBOHYDRATES 226.23 19.34g 8.95g 4.52g Ingredients Preparation 3 medium zucchini, cut into fries 1 1/2 cup almond flour 1/2 tsp. salt 1/2 tsp. pepper 1/2 tsp. garlic powder 2 Tbsp. dried parsley 2 large eggs 12 slices bacon, cut in half 1. Preheat oven to 425 degrees and coat a baking sheet with cooking spray or foil. Prepare the zucchini by removing the ends with a knife and cutting in half then into 1/2-inch strips. 2. In a shallow bowl, add the almond flour along with the garlic powder, parsley, salt and pepper. Stir with a spoon to combine. 3. In a separate shallow bowl, wish the 2 eggs together. Working in batches, dip the zucchini strips into egg mixture with one hand, shake to remove excess and transfer to the other hand and roll in the almond flour mixture. Transfer coated zucchini strips to the prepared baking sheet. 4. Transfer coated zucchini strips to the prepared baking sheet. 5. On a cutting board place the 12 slices of bacon and cut each in half. Carefully take the bacon and wrap around each zucchini fry and lay bake on the bacon sheet. 6. Bake for 30 minutes or until the bacon is crisp and sizzling. Bacon Wrapped Zucchini Fries (6 servings)
  • 25.
    CALORIES FAT PROTEINCARBOHYDRATES 117.49 7.86g 4.15g 10.47g Ingredients Preparation 1 lb. brussels sprouts, ends trimmed and cut in half 2 Tbsp. olive oil 2 1/2 Tbsp. nutritional yeast 1 tsp. salt 1/2 tsp. black pepper 1. In a large bowl, add the prepared brussels sprouts along with the 2 tbsp of olive oil, nutritional yeast and salt/pepper. 2. Give the whole bowl a big toss until the olive oil and nutritional yeast completely coats the sprouts. 3. Turn the air fryer to 380F and set the timer for 15 minutes. 4. Spray the air fryer basket with cooking spray and add in the prepared sprouts. Make sure not to over crowd the sprouts in the basket. If you overcrowd them they will not get crispy and cook correctly. 5. At the 7 minute mark, remove the basket and give it a good shake. After you shake, spray the sprouts with some more cooking spray so they don’t dry out too much. 6. Place the basket back into the air fryer and cook until the 15-18 minute mark and the brussels sprouts are nice and crispy. Air Fryer Brussels Sprouts (4 servings)
  • 26.
    CALORIES FAT PROTEINCARBOHYDRATES 72.55 .35g 2.11g 16.83g Instant Pot Rutabaga Mash (8 servings) Ingredients Preparation 2 large rutabagas ¼ tsp. nutmeg salt, to taste 1 cup water 1. Peel and cut the rutabaga into 1 inch cubes. 2. Pour 1 cup of water in the Instant Pot insert, add in the steamer basket, then place rutabaga cubes on top. 3. Season with salt and add in the nutmeg. Put the lid on, lock and turn the valve to the sealing (not venting) position. 4. Select the manual or pressure cook button, set to high pressure for 5 mins, or up to 8 for larger cubes. 5. When cook time is done, perform a quick pressure release. Decant the Instant Pot rutabaga to a bowl and then mash. 6. Top with herbs and spices of your choice (if desired) and serve.
  • 27.
    CALORIES FAT PROTEINCARBOHYDRATES 161.27 13.64g 3.78g 8.44g Ingredients Preparation 15 oz. pumpkin puree 1 tsp. Lakanto liquid monk fruit sweetener 1 tsp. cinnamon ¼ tsp. ginger ⅛ tsp. cloves 4 large egg yolks ¾ cup coconut cream 1. Preheat oven to 350 degrees. 2. Combine pumpkin, sweetener, cinnamon, ginger, and cloves in large bowl. Beat in egg yolks until incorporated. 3. Slowly stir in the coconut cream. Pour mixture into individual ramekins. 4. Bake at 350 degrees for 30-40 minutes or until set. Allow to cool on a wire rack and store in the refrigerator. Pumpkin Custard (6 servings)
  • 28.
    CALORIES FAT PROTEINCARBOHYDRATES 270.34 23.64g 8.65g 10g Ingredients Preparation 2 cups almond flour 2 Tbsp. coconut flour 1-1/2 tsp. baking powder 1/2 tsp. sea salt 1 tsp. cinnamon dash nutmeg 1/2 tsp. monkfruit sweetener 3/4 cup pumpkin puree 1/3 cup almond milk 1/3 cup butter, melted 3 eggs 1 cup cranberries 1. Preheat oven to 375 degrees. Line a muffin tray with liners. 2. In a medium mixing bowl, use a fork or whisk to combine almond flour, coconut flour, baking powder if using, sea salt, cinnamon, nutmeg, and monkfruit sweetener. Make sure all clumps of coconut flour are mixed up and the mixture is well combined. 3. In the same bowl, add the pumpkin puree, almond milk, melted butter, and 3 eggs. Stir to combine gently, making sure there are no dry pockets. Fold in cranberries. 4. Spoon into muffin cups, filling nearly full and smoothing out the top of the muffins gently to prevent peaks from burning. Bake for 25 minutes, checking for doneness (a toothpick inserted in a large center muffin should come out clean). Allow to cool slightly in the pan, then remove. 5. Top with butter if desired. These muffins are best warm, so reheating in a toaster oven the next day is recommended. Pumpkin Cranberry Muffins (8 servings)
  • 29.
    CALORIES FAT PROTEINCARBOHYDRATES 195.58 19.09g 2.11g 11.14g Ingredients Preparation 2 - 14 oz cans unsweetened coconut milk (chilled) 1 cup pumpkin puree 1/2 cup monkfruit sweetener 2 tsp vanilla extract 1 tsp. gelatin powder 1 1/4 tsp. cinnamon 1/4 tsp. nutmeg 1/4 tsp. all spice pinch of salt 1. Chill your ice cream maker the night before you plan on making the ice cream. 2. Add the 2 cans of coconut milk, monkfruit sweetener, vanilla extract, pumpkin puree and spices to a high-speed blender. Blend all ingredients on high until smooth and combined. 3. Transfer the liquid ice cream mixture to the chilled canister. 4. Follow the instruction on your ice cream maker. All ice cream makers are not the same so be sure to follow the instructions of your machine. No Churn Method: 1. Add the liquid ice cream mixture to a freezer-safe container and transfer to the freeze. 2. Allow it to sit in the freezer for 5-6 hours. Remove a couple of times during the 5-6 hours and mix with a spoon. Before serving, allow ice cream to sit 5-10 minutes so it’s easier to scoop. Pumpkin Ice Cream (10 servings)