6 ingredient ketogenic cookbook - amazon s3...the ketogenic diet: the diet is high in fat. supplies...

6 IngredientKetogenicCookbook

100 Recipes, Madein 20 Minutes

- Keren Frazier -

Copyright © 2017 by Keren Frazier

All rights reserved. No part of this guide maybe reproduced in any form without permissionin writing from the publisher except in the caseof brief quotations embodied in critical articles

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The information contained in this book and itscontents is not designed to replace or take theplace of any form of medical or professional

advice; and is not meant to replace the need forindependent medical, financial, legal or other

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IntroductionIn this era, a well-shaped body is highlyadmired as it is considered to be a signof a healthy body with a healthy mind,though it requires a certain percentage ofsacrifice and strong will power. Peoplealways look for shortcuts to lose weight.Expensive and risky surgery is the onlyway out. If you desire not even a poundof flesh extra and be healthy in a naturalway, there is a way out. The “KetogenicDiet” is one of the most effective weightloss diets. We are seeing lots of indulgence in

Ketogenic Diet for weight loss andmanagement.We need to change the age old habit ofcooking and eating carbohydrates. Withthe help of the Ketogenic diet we don’thave to worry about the consumption offat but rather focus more on lowcarbohydrate consumption. TheKetogenic diet is being considered asthe most sought after diet these days. Inthis total calorie consumption goesunrestricted; you count carbohydrategrams rather than calories. This seems to be a revolutionary changein eating. Very low-carb dieters havecomparatively less trouble with hunger

pangs. There is always something forthem to eat. These diets are easy tofollow with a bit less regimentation thancalorie restricted plans. I help you here to stay in ketosis throughthis toothsome quick and easy cookbook. For people who love burning fat on aKetogenic Diet but at the same time lacktime to make mouth watering food, thisbook comes as a rescue for them. 80 sumptuous recipes all with 6ingredients or less, in or less than 20minutes to prepare. I help you here tostay in ketosis through this toothsome

quick and easy cookbook. It will just turn into a lifestyle. Learn more while you hop on board:

Quick and Easy – Finger lickingquick meals.6 Ingredients or Less – For thepeople on the go.Hassle free Ingredients –Ingredients which are super easy tofind in a supermarket. No morehunting.Less is More – No compromise onflavor.

You will admire the array of amazing

recipes inside. The recipes are quickand easy for the people on the go. Theserecipes cater all food varieties andsegments of the day:

BreakfastMain Meals

Red MeatWhite MeatFish/SeafoodVegetarian

DrinksSide Dishes/SnacksDesserts

ContentsIntroductionTable of ContentsOverview – What is theKetogenic Diet?Recipe Notes

- Breakfast -Creamy Shrimp and Bacon SkilletCream Cheese PancakesFrench ToastFishermen’s EggsLow Carb Waffles

Spinach & Goat Cheese OmeletBacon PancakesChia PuddingSmoked Salmon Egg Stuffed AvocadosSausage PattyBaked Nut & Seed GranolaAlmond CerealBreakfast PorridgeCrustless Mini QuichePesto Scrambled Eggs

- Main Meals -(Red Meat Beef)

Pan Roasted Beef SteakBeef Stir FryZucchini Beef Sauté with GarlicBeef Satay Skewers

Beef Jalapeno PattyHamburger Green Bean

- Main Meals -(Red Meat Pork)

Pork Rind TortillasPork with NoodlesCauliflower Ham CasseroleGrilled Pork ChopsHoney Pecan Pork ChopsBlazed Pork Chops with Gravy

- Main Meals -(Red Meat Lamb)

Lamb Stir-FryLamb Burgers

Pan Grilled Lamb ChopsLamb Chops with Tomatoes & OlivesCumin Crusted Lamb ChopsLamb with Cauliflower Rice

- Main Meals -(White Meat)

Baked Mustard ChickenChicken Butterfly (Parmesan-Mayo)Pan-Fried Lemon ChickenCrispy Garlic Curry ChickenDrumsticksMediterranean ChickenCoconut Chicken TendersGrilled Chicken Lettuce WrapsChicken Avocado CasseroleChili Roasted Chicken

Chicken Fajitas

- Fish/Seafood –Baked ShrimpChili Salmon with SpinachFish NuggetsTuna-Stuffed TomatoesGarlic Parmesan Roasted ShrimpSardine FrittersLime Honey Garlic Shrimp

- Vegetarian -Zucchini Radish QuicheGarlic Parmesan Fried EggplantSpinach Cheese PieCauliflower Mac & CheeseBaked Portobello Mushrooms

Coconut Flour Pizza CrustPumpkin Cheddar RisottoFried RiceVegan Sausage PattiesBroccoli Cheese Soup

- Drinks -Cucumber Celery Lime SmoothieCranberry Spice TeaPaleo CoffeeStrawberry SmoothieRed Velvet SmoothieGreen SmoothieEgg Cream SmoothieFrappuccinoPeppermint PattyPeanut Butter Cup Smoothie

- Side Dishes -Creamed SpinachFried Kale SproutsProsciutto Wrapped ShrimpCountry GravySpinach Almond Stir-fryBrussels Sprouts with Melted Leeksand ProsciuttoMashed Cauliflower with ParmesanPesto CrackersBroccoli SaladIrish ColcannonFried Green BeansPortobello Mushroom ChipsDeviled Eggs with SalsaCaprese Skewers

Grilled Vegetable Salad with Feta

- Desserts -BrownieChocolate Peanut Butter CakeVanilla Ice-creamBlueberry CheesecakeMascarpone Cheese MousseChocolate Fat BombsPeanut Butter FudgeCaramel Macchiato CheesecakeRaspberry Coconut Bark Fat BombsPeanut Butter Chocolate Chip CookiesMacaroon Fat BombsChocolate Ice-creamCoconut Chocolate BarsChocolate Pudding

Almond Fudge

Overview – Whatis the Ketogenic

Diet?The Ketogenic diet has been in existencefor the past 90 years and was designedby Dr. Russell Wilder in 1924, at theMayo Clinic.The literal meaning of Ketogenic is thatit creates ketones which are produced byour bodies from fat when carbohydratesbecome scarce. With great carbohydraterestriction and high fat intake, dietersexperience rapid weight loss and

maximum results. To trigger ketosis carbohydrate intakehas to be restricted to a very low level:

Carbohydrates - less than 20gms/day.Protein – 0.6-1 gms per pound ofbody weightFat – remaining calories from(good/healthy) fats

The combination does the magic.As our body converts protein to glucose,it is important to strictly control theintake of protein. Too much protein willprevent ketosis, but to a little will leadto malnutrition.

The Ketogenic Diet:The diet is high in fat.Supplies adequate protein.Is low in carbohydrates.

Effects of Ketogenic Diet:

Lowers glucose levels.Improves insulin resistance.Reduction in the occurrence ofepileptic seizures.

The Benefits:

Maximum weight loss – low-carbdiets rid excess water from the body.Feel satiated – You feel full longer,no more fighting the cravings.Fat Loss – Quick and Easy weight

loss.Utilizes Fat – Ketosis increases thebody’s ability to utilize fat for fuel,which gets very lazy on a highcarbohydrate diet.

Recipe NotesIn this 6 ingredient cookbook I havesegregated few items as essentials andingredients. Essentials are those itemsthat are commonly available in thekitchen shelf like salt, sugar, water etc.and at the same time can be varied asper individual taste buds. Some may take this as cheating astechnically they are ingredients but thishas permitted me to create muchflavorsome and taste tickling recipes. Ihave customized the recipes to fit to yourpreferences.

These recipes are:

Finger licking quick mealsAppetizingConveniently EasyEasily available ingredients

As there are not a one-size fits allrecipes consider the recipes as a guidelength which you then can tailor to yourown taste and also as per the availabilityin the kitchen shelf. Quick Glance:

All the degrees are in Fahrenheit.All the recipes serve a standardportion for 2.

Variations can be made:If seas salt is unavailable, normalsalt can be used.If you prefer firm eggs, cook them fora slightly more time.If you prefer your beef, pork andlamb a bit redder, then cook for alonger while.If you want to cook for 4, simplydouble the recipe.

I have built these few variations, the restonly you know what your likings are. Twist, jump and play around withflexible recipes and ingredients to createyour own bouquet of plate with lots ofcomfort sans guilt traps.

Splurge more now and pamper yourself.

- Breakfast -

Creamy Shrimp andBacon Skillet

Preparation Time: 5 minutesCooking Time: 15 minutesServes: 2Ingredients

2 slices bacon½ cup mushrooms (sliced)2 oz salmon (smoked)2 oz raw shelled shrimp½ cup coconut cream OR heavywhipping cream if not dairy sensitive

Essentials

1 pinch sea salt or plain saltfreshly ground black pepper

Instructions

1. Start with the bacon. Cut into pieces(1 inch pieces advised).

2. On the side put a cast iron skillet forheating. When the bacon is cut, put inthe skillet on medium flame. Cookfor 4-5 minutes.

3. As the bacon cooks, add themushrooms and then cook further for5 minutes.

4. After this, add the smoked salmonand cook for 2-3 minutes.

5. Now add the shrimp and saute’ for 2minutes.

6. Finally, add the cream and cook tillyou get the desired thickness.

7. Serve hot immediately.Nutritional Information (per serving)Calories: 320Fat: 28 gmsProtein: 18 gmsFiber: 1 gmNet Carbs: 3.6 gms

Cream CheesePancakesPreparation Time: 5 minutesCooking Time: 5 minutesServes: 2Ingredients

1 oz cream cheese1 egg1 teaspoon granulated sugar½ teaspoon cinnamon

Instructions1. Collect all the ingredients and mix

them in a bowl.2. Put the mixture in a blender and

blend until smooth. Let the mixturerest for about a minute so that thebubbles settle.

3. Now we get on to cooking. Pourhalf the batter into a hot greased pan(butter advised). Cook it till goldenand then flip and cook for a minute.

4. Now, repeat the same procedure forthe next pancake.

5. Serve hot immediately.Nutritional Information (per serving)Calories: 344Fat: 29 gmsProtein: 17 gmsFiber: 1 gm

Net Carbs: 2.5 gms

French ToastPreparation Time: 5 minutesCooking Time: 10 minutesServes: 2Ingredients

1 egg½ cup milk4 slices of Soul bread (low carb)1 teaspoon vanillaA pinch of cinnamonA syrup of your choice (for topping)

Instructions

1. Start with heating a pan on mediumflame and grease it with butter(advised) or any other cooking oilyou prefer.

2. Till the pan heats, mix the egg, milk,vanilla and the cinnamon in a bowl.

3. Cut the soul bread (low carb) intodesired shape. Then dip it into themixture in the bowl.

4. Quickly place the bread on theheated pan. Cook till golden brown(both sides).

5. Repeat the procedure for rest of theservings.

6. Serve hot immediately and top withsyrup.

Nutritional Information (per serving)

Calories: 299Fat: 14 gmsProtein: 11 gmsNet Carbs: 2.5 gms

Fishermen’s EggsPreparation Time: 5 minutesCooking Time: 10 minutesServes: 2Ingredients

4 eggs1 cup arugula2 tablespoons of artichokes100 gms of sardines

Essentials

1 pinch sea salt or plain saltfreshly ground black pepper

Instructions1. Start by pre heating the oven to 375

F.2. Take the required ovenproof utensil

and bottom it with the sardines.3. Crack open the eggs on top of the

sardines.4. Now, add the arugula and the

artichokes on the top.5. Sprinkle the salt and pepper.6. Finally, bake the dish for about 10

minutes.7. Serve hot immediately.Nutritional Information (per serving)Calories: 315Fat: 20.63 gmsProtein: 28 gms

Net Carbs: 3.5 gms

Low Carb WafflesPreparation Time: 5 minutesCooking Time: 10 minutesServes: 2Ingredients

4 egg whites2 whole eggs½ teaspoon baking powder4 tablespoons milk4 tablespoons of coconut flour

Essentials

Sugar or sweetener to taste

Instructions1. Start by whipping the egg whites to a

stiff peak.2. When the stiff peaks are attained, add

the coconut flour, milk, bakingpowder and the whole eggs, and mix.

3. Start heating your waffle iron to therequired temperature. Grease it andpour in the batter. Cook till brown.

4. Serve hot and top with your choice.Nutritional Information (per serving)Calories: 170Fat: 12 gmsProtein: 20 gmsNet Carbs: 2.5 gms

Spinach & GoatCheese Omelet


4 eggs½ tablespoon butter2 oz goat cheese (crumbled)2 cups baby spinach leaves

Essentials

Pinch of sea salt or plain salt

1 tablespoon water Instructions

1. Start by beating the eggs and water ina bowl.

2. Now, heat a pan and melt the butterin it.

3. Add the egg batter to the pan. Thenadd the spinach and goat cheese toone half of the batter that is cookingin the pan.

4. Cook it till it is slightly firm. Thenfold the empty side over the fillingside to give a semi-circle shape.

5. Take out of the pan and serve hot.Nutritional Information (per serving)Calories: 210

Fat: 24 gmsProtein: 20 gmsNet Carbs: 3 gms

Bacon PancakesPreparation Time: 5 minutesCooking Time: 10 minutesServes: 2Ingredients

4 slices of bacon¼ cup coconut flour1 tablespoon gelatin2 egg whites2 tablespoons chives(chopped)2 tablespoons butter

Essentials

½ cup water

Instructions

1. Cook the bacon in the pan with butteron medium heat. Then, crumble thebacon that is made.

2. Whip the egg whites till soft peaksare formed.

3. Now, mix the coconut flour, gelatin,chives, butter and bacon along withthe water. Slowly fold in the eggwhites to this mixture.

4. Cook this mixture in this pan whilemaking it into small pancake shapes.Cook for about 3-4 minutes on eachside.

5. Serve hot.Nutritional Information (per serving)

Chia PuddingPreparation Time: 1 minuteCooking Time: 19 minutesServes: 2Ingredients

½ cup chia seeds2 cups milk1 tablespoon honey

Instructions

1. Combine and properly mix the chiaseeds, milk and honey in a bowl.

2. Put the mixture in the freezer and let

it set.3. Take the pudding out of the freezer

only when you see that the puddinghas thickened.

4. Serve chilled.Nutritional Information (per serving)Calories: 206Fat: 15 gmsProtein: 9 gmsNet Carbs: 2.6 gms

Smoked Salmon EggStuffed Avocados


4 eggs2 avocados2 oz smoked salmon (strips)Fresh dillChili flakes

Essentials

Salt to tasteBlack pepper to taste

Instructions

1. Start by preheating to 425F.2. Half the avocados and line then with

smoked salmon strips.3. Now, crack the eggs open into a

separate bowl and spoon the eggyolks and the egg whites into theavocados.

4. Add the pepper and salt as per yourtaste on top of the stuffed avocados.

5. Bake for 15-18 minutes or till done.6. Serve hot with fresh dill and chili

flakes.Nutritional Information (per serving)

Sausage PattyPreparation Time: 8 minutesCooking Time: 10 minutesServes: 2Ingredients

¼ pound pork (ground)¼ teaspoon sage¼ teaspoon sweet paprika (smoked)¼ teaspoon hot paprika (smoked)

Essentials

Salt to tasteBlack pepper to taste

Instructions1. Start by combining all the spices

(including salt and pepper) in abowl.

2. Then, add this mixture to the pork tillall is mixed well. Form into 2patties.

3. Cook the patties in medium flame ona skillet.

4. Cook till they burn brown and appearcooked through.

5. Serve hot.Nutritional Information (per serving)Calories: 268Fat: 25 gmsProtein: 20 gmsNet Carbs: 3.4 gms

Baked Nut & SeedGranola


20 almonds (whole)20 cashews¼ cup pumpkin seeds2 teaspoons chia seeds1 tablespoon coconut flakes1 tablespoon cacao nibs

Instructions1. Start by combining all the ingredients

in a bowl.2. Put them in an ovenproof utensil and

bake them for about 6-8 minutes ortill golden brown.

3. Serve it in two separate bowls andenjoy.

Nutritional Information (per serving)Calories: 180Fat: 13 gmsProtein: 16 gmsNet Carbs: 2.8 gms

Almond CerealPreparation Time: 2 minutesCooking Time: 10 minutesServes: 2Ingredients

4 tablespoons almonds4 tablespoons pumpkin seeds2 tablespoons cia seeds1 cup milk½ banana

Essentials

½ cup waterSweetener of your choice and to taste

Instructions

1. Start by putting chia seeds into themilk and wait for it to thicken.

2. Blend the almonds and pumpkinseeds to the level of crunchiness youwould prefer.

3. Then, add the blended mixture to themilk.

4. Top it with banana or any fruit ofyour choice.

Nutritional Information (per serving)Calories: 215Fat: 15 gmsProtein: 19 gmsNet Carbs: 3 gms

Breakfast PorridgePreparation Time: 5 minutesCooking Time: 10 minutesServes: 2Ingredients

1 cup almonds (ground)1 cup cream2 teaspoon cinnamonDash of nutmegDash of cloves

Essentials

Sweetener of your choice and to taste

Instructions1. Start by heating the cream in a pan or

a saucepan till it gets liquid.2. Now, add the almonds and the

sweetener of your preference to theliquid cream.

3. Lower the flame and keep stirring tillit thickens.

4. Finally, add the spices and mix well.5. Serve hot.Nutritional Information (per serving)Calories: 200Fat: 12 gmsProtein: 16 gmsNet Carbs: 2.5 gms

Crustless MiniQuiche


2 bacon (slices)2 eggs2 cherry tomatoes¼ cup cheese (grated)

Essentials

Salt to taste

Instructions1. Start by lining the cupcake cases

with bacon.2. Then, crack egg into each cupcake

case with the lined bacon.3. Then, top it with cherry tomato.

Sprinkle salt and pepper as per taste.4. Bake the mixture at 350 F for about

12-15 minutes.5. Serve hot.Nutritional Information (per serving)Calories: 195Fat: 15.3 gmsProtein: 13.2 gmsNet Carbs: 1.2 gms

Pesto ScrambledEggs


5 eggs2 tablespoons butter2 tablespoons pesto4 tablespoons milk (creamed)

Essentials

Salt to tastePepper to taste

Instructions

1. Start by cracking the eggs open in abowl and add salt and pepper as peryour taste.

2. Then, heat a pan and add the butter,then the eggs, stirring it continuously.

3. While stirring continuously add thepesto.

4. Turn off the heat and quickly add thecreamed milk and mix it well witheggs.

5. Serve hot.Nutritional Information (per serving)Calories: 460Fat: 41.3 gmsProtein: 20.4 gms

Net Carbs: 3.3 gms

- Main Meals -(Red Meat Beef)

Pan Roasted BeefSteak


2 beef steaks (trimmed)1 tablespoon butter1 tablespoon olive oil

Essentials

sea salt or plain saltfreshly ground black pepper

Instructions1. Start by seasoning the beef with salt

and pepper.2. Then, heat a pan, add olive oil and

butter, and sear the beef for about 3minutes then flip and sear for about1 minute.

3. Now, place the beef in a bakingdish at 450 F for about 5-6 minutesor until done.

4. Finally, dust the chicken withalmond flour and set it to bake at375 F for about 18-25 minutes oruntil chicken is done.

5. Serve warm.Nutritional Information (per serving)Calories: 522

Fat: 43 gmsProtein: 38.94 gmsNet Carbs: 5.2 gms

Beef Stir FryPreparation Time: 5 minutesCooking Time: 15 minutesServes: 2Ingredients

1 pound beef (ground)2 green bell peppers (diced)3 tomatoes (diced)1 teaspoon hot sauce2 tablespoons olive oil½ onion (diced)

Essentials

sea salt or plain salt

freshly ground black pepper Instructions

1. Start by heating a skillet witholive oil and add the ground beefand cook for about 5 minutes oruntil no longer red, and then keepaside.

2. Then, in the same skillet add thebell peppers, tomatoes and onionsand cook for about 5 minutes.

3. Now, add the beef back in theskillet and cook till the onions turntranslucent or golden brown.

4. Finally, add the hot sauce, salt andpepper, and stir well

5. Serve the beef warm.

Zucchini Beef Sautéwith Garlic


5 oz beef (strips)1 zucchini (strips)3 garlic cloves (diced)2 tablespoons tamari sauce2 tablespoons olive oil

Essentials



1. Start by heating a skillet witholive oil and add the beef(strips) and cook until goldenbrown

2. Then, add zucchini and keep onsautéing.

3. Now, when the zucchini gets softadd in the tamari sauce andgarlic.

4. Finally, sauté for a few moreminutes or till it is done.

5. Serve the beef warm.Nutritional Information (per serving)Calories: 220

Beef Satay SkewersPreparation Time: 10 minutesCooking Time: 10 minutesServes: 2Ingredients

½ pound beef steak (ground)½ tablespoon lemon juice½ tablespoon ginger (grated)½ tablespoon soy sauce¼ tablespoon chili paste¼ teaspoon fish sauce

Essentials



1. Start by whisking the lemonjuice, ginger, soy sauce, chilipaste and fish sauce in a bowl.

2. Then, add the beef steak (strips)into the bowl and toss well toform a coating on the beef andmarinade for a while.

3. Now, place the beef strips in theskewers and grill for 3-4 minuteson each side or until done.

4. Serve the beef warm.Nutritional Information (per serving)Calories: 128

Fat: 6.6 gmsProtein: 12.5 gmsNet Carbs: 4.5 gms

Beef Jalapeno PattyPreparation Time: 5 minutesCooking Time: 15 minutesServes: 2Ingredients

2 pounds beef (ground)1 jalapeno pepper (chopped)¼ onion(chopped)½ teaspoon cumin (ground)½ teaspoon garlic (ground)½ teaspoon red pepper (roasted)

Essentials



1. Start by mixing the beef,jalapeno, onion, cumin, garlic,red pepper, salt and pepper in abowl.

2. Then, shape the mixture intodesired number of patties andgrill for about 6-8 minutes oneach side or until it is done.

3. Serve the beef warm.Nutritional Information (per serving)Calories: 280Fat: 28 gmsProtein: 26 gms

Net Carbs: 4.8 gms

Hamburger GreenBean


½ pound hamburger meat4 oz green beans (cut)2 tablespoons olive oil1 clove garlic (minced)Soy sauce to taste

Essentials



1. Start by heating a skillet witholive oil and add the garlic andmeat. Cook till the meat isbrowned.

2. Then, add the green beans andcook for another 2 minutes.

3. Now, sprinkle the soy sauce asper your taste and cook for awhile or until cooked through.

4. Serve warm.Nutritional Information (per serving)Calories: 244Fat: 10.9 gms

Protein: 31 gmsNet Carbs: 2 gms

- Main Meals -(Red Meat Pork)

Pork Rind TortillasPreparation Time: 5 minutesCooking Time: 5 minutesServes: 2Ingredients

2 oz pork rinds (hot & spicy)½ cup cream cheese4 eggs½ tablespoon garlic (minced)½ tablespoon cumin (ground)1 tablespoon olive oil

Essentials

sea salt or plain saltfreshly ground black pepper¼ cup water

Instructions

1. Start by blending the pork rinds ina blender (until powdered) andthen add the rest of the ingredients(pulse until smooth batter isformed).

2. Then, heat a pan with olive oiland spread some of the batter tothe pan and cook for 2 minutes ortill golden brown.

3. Now, flip the tortilla and cook foranother 40 seconds. Repeat thisprocedure for more tortillas.

4. Serve.Nutritional Information (per serving)Calories: 272Fat: 17 gmsProtein: 27 gmsNet Carbs: 2 gms

Pork with NoodlesPreparation Time: 5 minutesCooking Time: 10 minutesServes: 2Ingredients

1 pound pork tenderloin (sliced)½ tablespoon olive oil1 garlic clove (minced)6 oz noodles (Kelp noodles preferred)1 tablespoon rice vinegar¼ teaspoon ginger (minced)

Essentials



1. Start by heating a skillet witholive oil and then add the porkand garlic (cook till brown).

2. Then, stir in the noodles and cookfor further 2-3 minutes.

3. Now, season it with ginger,vinegar, salt and pepper and cookfor another 5-7 minutes or untildone.

4. Finally, serve warm.Nutritional Information (per serving)Calories: 223Fat: 7.2 gms

Protein: 34.1 gmsNet Carbs: 4.7 gms

Cauliflower HamCasserole


½ pound ham5 oz cauliflower½ cup cheddar cheese½ egg½ tablespoon onion (minced)¼ teaspoon garlic (minced)

Essentials


Instructions

1. Start by microwaving thecauliflower for 5 minutes or untiltender.

2. Then, mix the ham and cauliflowerin a baking casserole dish.

3. Now, in a separate bowl whiskthe eggs with milk, cheese, onionand garlic. Then add this mixtureinto the ham and cauliflowercasserole.

4. Finally, bake the dish at 325 F forabout 18-22 minutes or until done.

5. Serve warm.

Nutritional Information (per serving)Calories: 327Fat: 21.9 gmsProtein: 24.6 gmsNet Carbs: 3 gms

Grilled Pork ChopsPreparation Time: 10 minutesCooking Time: 5 minutesServes: 2Ingredients

2 pork chops½ teaspoon garlic (minced)½ teaspoon cumin (ground)2 tablespoons olive oil

Essentials


Instructions1. Start by seasoning the pork chops

with garlic, cumin, salt andpepper and drizzle with olive oil.

2. Then, heat a grill and cook thepork chops on each side for about2-3 minutes or until desireddoneness.

3. Now, remove from the grill.4. Finally, serve warm.

Nutritional Information (per serving)Calories: 355Fat: 28 gmsProtein: 23 gmsNet Carbs: 1 gm

Honey Pecan PorkChops


1 pound pork loin (boneless)¼ cup honey2 tablespoons butter¼ cup pecans (chopped)¼ cup almond flour

Essentials



1. Start by mixing almond flour, saltand pepper in a bowl. Coat thepork loin (pounded) with thismixture.

2. Then, heat butter in a skillet andadd the pork loin and cook on bothsides for about 3-4 minutes oruntil cooked through. Take out thepork and set aside.

3. Now, in the same skillet addhoney and pecans and stir for awhile.

4. Finally, pour this sauce over thepork loins.

5. Serve warm.Nutritional Information (per serving)Calories: 285Fat: 12.8 gmsProtein: 25 gmsNet Carbs: 3.4 gms

Blazed Pork Chopswith Gravy


2 pork chops½ tablespoon olive oil1 tablespoon mustard½ teaspoon garlic (minced)1 tablespoon butter½ teaspoon Worcestershire sauce

Essentials

sea salt or plain saltfreshly ground black pepper¼ cup water

Instructions

1. Start by seasoning the pork chopswith mustard, garlic, salt andpepper.

2. Then, heat the olive oil and butterin a skillet and cook the porkchops on each side for about 2-3minutes or until done and setaside.

3. Now, deglaze the skillet used forthe chops with water or dry wine.Add the Worcestershire sauce andcook the mixture for 2-3 minutes

or until thick consistency.4. Finally, pour the sauce over the

pork chops.5. Serve warm.


- Main Meals -(Red Meat Lamb)

Lamb Stir-FryPreparation Time: 2 minutesCooking Time: 10 minutesServes: 2Ingredients

1 pound lamb steak (sliced)4 mushrooms (sliced)1 bunch of spring onions (chopped)2 tablespoon olive oil½ tablespoon basil½ cup peas (blanched)

Essentials


Instructions

1. Start by heating olive oil in askillet and add the lamb steak(slices). Cook them for about 3-4minutes on each side.

2. Then, add and stir the mushrooms,peas, onions, basil, salt andpepper.

3. Now, cook them for about 5minutes or until done.

4. Serve warm.Nutritional Information (per serving)Calories: 390Fat: 32 gmsProtein: 25 gms

Net Carbs: 2 gms

Lamb BurgersPreparation Time: 2 minutesCooking Time: 15 minutesServes: 2Ingredients

½ pound lamb (ground)½ pound beef (ground)½ tablespoon rosemary (chopped)½ teaspoon garlic (minced)¼ teaspoon oregano¼ teaspoon thyme

Essentials



1. Start by mixing the lamb, beef,rosemary, garlic, oregano, thyme,salt and pepper in a bowl.

2. Then, refrigerate so that themixture for a few minutes.

3. Then, shape the mixture intodesired number of patties and grillfor about 6-8 minutes on each sideor until it is done.

4. Serve warm.Nutritional Information (per serving)Calories: 440Fat: 38 gms

Pan Grilled LambChops


2 lamb chops2 tablespoons olive oil½ tablespoon rosemary (chopped)2 cloves garlic (minced)

Essentials


Instructions

1. Start by seasoning the lamb chopswith oil, rosemary, garlic, salt andpepper and keep aside for awhile.

2. Then, heat olive oil in a skilletand cook the lamb chops on bothsides for about 4-5 minutes oruntil done.

3. Finally, serve warm.Nutritional Information (per serving)Calories: 360Fat: 35 gmsProtein: 18 gmsNet Carbs: 2.4 gms

Lamb Chops withTomatoes & Olives


1 pound lamb chops2 tablespoons olive oil¼ cup olives (pitted)2 tomatoes (quartered)½ teaspoon paprika2 shallots (halved)

Essentials


Instructions

1. Start by seasoning the lamb chopswith paprika, salt and pepper andthe cook in a skillet with olive oilfor about 2-3 minutes on eachside.

2. Then, transfer the lamb chops intoa baking dish and add the shallots.

3. Now, bake the lambs at 400 F forabout 6-8 minutes or until doneand transfer to the serving plate.

4. Finally, add the tomatoes andolives and toss to combine withthe shallots.

5. Serve warm.Nutritional Information (per serving)Calories: 188Fat: 18 gmsProtein: 15 gmsNet Carbs: 5 gms

Cumin CrustedLamb Chops


1 pound lamb chops½ cup cumin powder1 teaspoon chili (powder)2 tablespoons paprika

Essentials


Instructions

1. Start by combining the cuminpowder, paprika, chili powder,salt and pepper into a bowl.

2. Then, dip each lamb chop into thismixture.

3. Now, heat a grill and place thelamb chops on it and keep cookingand turning the sides after 2-3minutes till it is done.

4. Finally, serve warm.Nutritional Information (per serving)Calories: 210Fat: 17 gmsProtein: 23 gms

Net Carbs: 3.2 gms

Lamb withCauliflower Rice


8 oz lamb (ground)1 egg2 cups cauliflower rice2 tablespoons olive oil¼ cup green onionSeasonings to your taste

Essentials


Instructions

1. Start by heating a skillet and addthe garlic and lamb and cook for awhile till almost cooked through.

2. Then, add all the seasonings toyour taste (garlic powder, salt andpepper, ginger etc.) and cookadditional for 1-2 minutes.

3. Now, toss in the cauliflower riceand cook again for 2-3 minutes.

4. Finally, toss in the eggs and cooktill the eggs are done mixing themwell in the mixture. Seasonadditional to your taste.

- Main Meals -(White Meat)

Baked MustardChicken


2 chicken breasts2 tablespoons mustard (of yourchoice)2 tablespoons olive oil3 tablespoons Almond Flour

Essentials

pinch sea salt or plain salt


1. Start by flattening the chicken breastswith a rolling pin.

2. Then, grease the bottom of a bakingdish with olive oil.

3. Now, transfer the chicken in thebaking dish and brush it with mustardand olive oil.

4. Finally, dust the chicken with almondflour and set it to bake at 375 F forabout 18-25 minutes or until chickenis done.

5. Cut into slices and serve warm.Nutritional Information (per serving)Calories: 462

Fat: 39 gmsProtein: 41 gmsNet Carbs: 7.4 gms

Chicken Butterfly(Parmesan-Mayo)


2 chicken breasts1 teaspoon fresh oregano (chopped)¼ cup parmesan cheese (grated)¼ cup mayonnaise2 tablespoons hazelnut flour(preferred)

Essentials

pinch sea salt or plain saltfreshly ground black pepper

Instructions


2. Then, mix the chopped oregano andparmesan cheese with mayonnaise ina bowl and keep aside.

3. Now, butterfly you chicken breasts,so as to make thin sheets and thenseason them with salt and pepper.

4. Now, place the chicken on a bakingtray and then spread the mayonnaisemixture evenly on the chickenbreasts.

5. Finally, dust the chicken with

hazelnut flour (preferred) and set it tobake at 450 F for about 12 minutes oruntil chicken is done.

6. Serve warm.Nutritional Information (per serving)Calories: 497Fat: 38 gmsProtein: 35 gmsNet Carbs: 0.8 gms

Pan-Fried LemonChicken


2 chicken breasts1 lemon (zest and juice)2 tablespoons olive oil

Essentials

pinch sea salt or plain saltfreshly ground black pepper

Instructions


2. Then, in a plastic bag (reusable)combine the chicken breasts, lemon(zest and juice), olive oil, salt andpepper.

3. Keep for marinating for about 10-40minutes as per time available.

4. Heat olive oil in a skillet, and addthe marinated chicken.

5. Cook the chicken for about 5 minuteson each side or until it is cookedthrough.

6. Finally, cut into slices and servewarm.

Crispy Garlic CurryChicken Drumsticks


6 chicken drumsticks2 tablespoons curry powder2 tablespoons garlic powder2 tablespoons olive oil

Essentials

pinch sea salt or plain salt


1. Start by mixing the curry powder,garlic powder, olive oil, salt andpepper in a bowl.

2. Now, grease a baking dish with oliveoil and place the drumsticks in it.

3. Finally, coat the drumsticks with themixture prepared and set it to bake at450 F for about 15-20 minutes oruntil chicken is done.

4. Serve warm.Nutritional Information (per serving)Calories: 450Fat: 35 gms

MediterraneanChicken


2 chicken breasts (boneless)¾ teaspoon fresh oregano¾ teaspoon paprika (smoked)3 small bell peppers (assorted colors,chopped)2 tomatoes (diced)1 lemon (juice)

Essentialspinch sea salt or plain saltfreshly ground black pepper

Instructions

1. Start by mixing the oregano, paprika,lemon juice, salt and pepper in abowl and sprinkle it on the chickenon both sides.

2. Then, grease a baking dish and placethe chicken in it and add thevegetables (bell peppers andtomatoes) around it.

3. Now, bake the chicken at 375 F for15-20 minutes or till golden brownand cooked.

4. Finally, cut slices and serve warm

with vegetables on the side.Nutritional Information (per serving)Calories: 293Fat: 18 gmsProtein: 42 gmsNet Carbs: 9 gms

Coconut ChickenTenders


½ pound chicken tender (boneless)1 egg¼ cashew flour½ cup coconut (shredded)¼ teaspoon garlic (powder)Cinnamon to taste

Essentials


Instructions

1. Start by beating the egg in a bowland then set aside.

2. Then, in a separate bowl mix thecashew flour, coconut, garlicpowder, salt and pepper.

3. Now, dip the chicken tenders intothe egg mixture first and then inthe cashew flour batter.

4. Finally, bake the chicken on abaking sheet at 375 F for about15-20 minutes or until goldenbrown.

5. Serve warm.

Nutritional Information (per serving)Calories: 276Fat: 18.2 gmsProtein: 27 gmsNet Carbs: 4.8 gms

Grilled ChickenLettuce Wraps


2 chicken breasts (boneless, cubed)½ cup hot sauce10 lettuce cups¼ cup green onions (sliced)¼ cup cherry tomatoes (halved)½ avocado (diced)

Essentials


Instructions

1. Start by mixing the chicken cubesand red hot sauce in a bowl andset aside in the fridge for a fewminutes.

2. Then, transfer the marinatedchicken cubes into a grill basketand grill at 400 F for about 8-10minutes

3. Now, arrange the lettuce cups andadd the grilled chicken cubes,diced avocados, halved cherrytomatoes, and a pinch of greenonions in them.

4. Serve.Nutritional Information (per serving)Calories: 265Fat: 15 gmsProtein: 25 gmsNet Carbs: 2 gms

Chicken AvocadoCasserole


4 chicken thighs (boneless, cooked)2 avocados (thin slices)½ onion (sliced)½ pepper (sliced)4 oz sour cream4 oz cheddar cheese

Essentialssea salt or plain saltfreshly ground black pepper

Instructions

1. Start by greasing a baking dishand line the bottom with theavocado slices.

2. Then, heat a pan and add the onionand pepper sliced and cook tillgolden brown.

3. Now, add the chicken into a bowlwith other ingredients and mixwell along with the brownedonions and peppers.

4. Finally, spoon the mixture over theavocado slices and bake at 350 F

for about 15- 20 minutes or untildone.


Chili RoastedChicken


1 pound chicken thighs (boneless)½ tablespoon olive oil½ tablespoon chili powder

Essentials


Instructions1. Start by placing the chicken in a

baking dish.2. Then, drizzle the chicken with

olive oil and rub with chilipowder, salt and pepper.

3. Now, roast the chicken at 375 Ffor about 15-20 minutes or untilcooked through.

4. Serve warm.Nutritional Information (per serving)Calories: 305Fat: 28,4 gmsProtein: 32.7 gmsNet Carbs: 5.2 gm

Chicken FajitasPreparation Time: 5 minutesCooking Time: 15 minutesServes: 2Ingredients

4 pounds chicken breasts (thinlysliced)4 tablespoons lime juice2 teaspoon garlic powder2 onions (chopped)2 assorted bell peppers (sliced)4 tablespoons coconut oil

Essentials


Instructions

1. Start by marinating the chickenwith lime juice, garlic powder,chili powder, salt and pepper.Keep aside in the refrigerator fora few minutes or you can cookright away.

2. Then, heat coconut oil in a skilletand cook the chicken for about 2-3minutes on each side. Take thechicken out and place in a bowl.

3. Now, again heat coconut oil andadd the onions and bell peppersand cook for a while or until done.

4. Finally, add the chicken cook for awhile and mix well.

5. Serve warm.Nutritional Information (per serving)Calories: 391Fat: 41 gmsProtein: 39.2 gmsNet Carbs: 6.4 gms

- Fish/Seafood –

Baked ShrimpPreparation Time: 10 minutesCooking Time: 10 minutesServes: 2Ingredients

1 pound shrimp (peeled and deveined)2 tablespoons olive oil2 bell peppers (chopped)6 cloves garlic (minced)½ tablespoon lemon juice4-5 mushrooms

Essentials


Instructions1. Start by mixing the olive oil, garlic,

salt and pepper in a bowl anddivide this mixture into two.

2. Then, coat or dip the shrimps in onehalf of the mixture and put them onthe skewers along with the bellpeppers and the mushrooms.

3. Now, place the skewers in a bakingtray and cook at 400 F for about 5minutes on each side or until done.

4. Finally, serve warm with the leftmixture.

Nutritional Information (per serving)Calories: 400

Chili Salmon withSpinach


¾ pound salmon (pieces)2 tablespoons olive oil6 tablespoons mayonnaise½ teaspoon chili paste2 tablespoons parmesan cheese(grated)8 cups spinach


Instructions1. Start by rubbing the salmon with

salt and pepper and place it on agreased baking dish.

2. Then, mix mayonnaise, parmesancheese and chili paste well andlayer or spread over the salmon.

3. Now, heat olive oil in a pan andsauté the spinach till it shrinks andadd salt and pepper to it.

4. Now, bake the fish at 400 F forabout 15-18 minutes or until it isdone.

5. Finally, serve warm with spinach.Nutritional Information (per serving)Calories: 180Fat: 41.5 gmsProtein: 32 gmsNet Carbs: 2 gms

Fish NuggetsPreparation Time: 10 minutesCooking Time: 10 minutesServes: 2Ingredients

¾ pound fish fillets (your choice)3 tablespoons milk1 tablespoon lemon juice1 egg2 tablespoons mustard2 tablespoons yogurt

Essentials


freshly ground black pepper Instructions1. Start by cutting the fish into nugget

size pieces and mix with lemonjuice, salt and pepper.

2. Then, mix the egg, milk, mustard,yogurt, salt and pepper in a bowl,and dip the fish in this mixture tocover with it.

3. Now, give the final coating withbreadcrumbs and place them on abaking tray.

4. Bake the fish for about 10-12minutes at 395 F or until goldenbrown.

5. Finally, serve the fish warm with

salsa or dip.Nutritional Information (per serving)Calories: 270Fat: 23 gmsProtein: 33 gmsNet Carbs: 3.2 gms

Tuna-StuffedTomatoes


4 tomatoes2 oz packed tuna (drained)5 olives (minced)¼ teaspoon thyme (minced)2 tablespoons parsley (minced)½ tablespoon olive oil

Essentials


Instructions

1. Start by slicing the top of thetomatoes and scoop out the seedsand pulp, leaving the shell intact.

2. Then, mix the tuna, olives, thyme,parsley, olive oil, salt and pepperbreaking large chunks into small.

3. Finally, spoon the tuna mixtureinto the tomatoes and serve.

Nutritional Information (per serving)Calories: 169Fat: 10 gmsProtein: 13 gms

Net Carbs: 6 gms

Garlic ParmesanRoasted Shrimp


¼ pound shrimp (peeled anddeveined)1 tablespoon olive oil2 garlic cloves (minced)¼ oregano (dried)¼ basil (dried)¼ cup parmesan (grated)


Instructions

1. Start by mixing all the ingredientsexcept the shrimps in a bowl (mixwell).

2. Then, add the shrimps to themixture in the bowl and toss well.

3. Now, grease a baking dish andlayer (single) the shrimpscarefully in the dish.

4. Roast the shrimps for about 5-7minutes at 400 F or until pink,firm and cooked through.

5. Finally, serve the shrimps warm.

Nutritional Information (per serving)Calories: 204Fat: 9.8 gmsProtein: 25.6 gmsNet Carbs: 2.2 gms

Sardine FrittersPreparation Time: 5 minutesCooking Time: 15 minutesServes: 2Ingredients

6 oz sardines (small pieces)¼ cup psyllium powder2 eggs (beaten)2 tablespoons coconut oil1 cup cilantro (finely chopped)¼ cup coconut flour

Essentials



1. Start by breaking the sardines intosmall pieces and then add thepsyllium, beaten eggs and salt(mix well). Set aside for a fewminutes.

2. Then, add the chopped cilantroand mix till soft dough is formed.

3. Now, form patties of this mixtureand coat them slightly withcoconut flour.

4. Finally, heat coconut oil in askillet then add the patties andcook for about 3-4 minutes oneach or until cooked through.

5. Serve warm.Nutritional Information (per serving)Calories: 269Fat: 23 gmsProtein: 16 gmsNet Carbs: 1.8 gm

Lime Honey GarlicShrimp


5 oz shrimp (peeled)2 tablespoons butter2 tablespoon cilantro (chopped)2 garlic cloves (minced)2 tablespoons honey½ tablespoon soy sauce

Essentials


Instructions

1. Start by heating butter in a skilletand add garlic and shrimp andcook on each side till cookedthrough.

2. Then, in a bowl mix the cilantro,honey, soy sauce, salt and pepper.

3. Now, add this mixture on theshrimp in the skillet and cook fora few more minutes till the saucereduces.


Fat: 16.4 gmsProtein: 18 gmsNet Carbs: 2 gms

- Vegetarian -

Zucchini RadishQuiche


½ zucchini (blanched and cut)2 tablespoons olive oil4 eggs1 clove garlic (sliced)¼ cup coconut cream¼ pound radish (cubed)

Essentials


Instructions

1. Start by heating the olive oil in askillet and sauté garlic in it.

2. Then, add the zucchini and cookfor about 5 minutes or until done.

3. Now, in a separate bowl whiskthe egg, coconut cream, salt andpepper.

4. Finally, grease a baking dish andline it with the zucchinis andradish, and cover with eggmixture. Bake the dish at 325 F forabout 18-20 minutes or untilbrowned.

5. Serve.Nutritional Information (per serving)Calories: 248Fat: 19.4 gmsProtein: 13.3 gmsNet Carbs: 1 gm

Garlic ParmesanFried Eggplant


1 eggplant (thin slices)1 cup almond flour1 cup parmesan cheese1 egg1 teaspoon garlic (powder)2 tablespoons butter


Instructions

1. Start by whisking the almondflour, parmesan, garlic powder,salt and pepper in a bowl.

2. Then, in a separate bowl whiskthe eggs.

3. Meanwhile, heat the butter in askillet.

4. Now, dip the eggplants in the eggmixture and then drench with thealmond flour mixture. Then, placethe slices in the skillet and fryuntil brown and done.

5. Finally, serve warm.Nutritional Information (per serving)Calories: 271Fat: 22 gmsProtein: 12 gmsNet Carbs: 6 gms

Spinach Cheese PiePreparation Time: 2 minutesCooking Time: 18 minutesServes: 2Ingredients

5 oz spinach2 eggs (beaten)1 cup cheese½ teaspoon onion (minced)¼ teaspoon garlic (powder)

Essentials


Instructions

1. Start by mixing all the ingredientsin a bowl properly.

2. Then, grease a pie dish and addthe mixture into this dish.

3. Now, bake this dish at 375 F forabout 18-22 minutes or until sidesstart to get brown.

4. Finally, serve.Nutritional Information (per serving)Calories: 190Fat: 14.6 gmsProtein: 13.3 gmsNet Carbs: 1.5 gms

Cauliflower Mac &Cheese


1 ½ cup cauliflower (florets)2 oz cheddar cheese (shredded)2 tablespoons heavy cream

Essentials


Instructions

1. Start by microwaving thecauliflower for a minute.

2. Then, cut the cauliflower intopieces and add the shreddedcheese.

3. Now, microwave the mixture foranother 30 seconds and then stir inthe heavy cream until it thickens.

4. Finally, serve warm.Nutritional Information (per serving)Calories: 191Fat: 14.9 gmsProtein: 9.4 gmsNet Carbs:2.8 gms

Baked PortobelloMushrooms


½ pound Portobello mushrooms(sliced)2 tablespoons olive oil (onion andgarlic flavored)1 can tomatoes1 cup parmesan cheese½ teaspoon oregano1 tablespoon basil

Essentials


Instructions

1. Start by heating the olive oil in apan and add the mushrooms, saltand pepper. Cook for about 2minutes.

2. Then, transfer the mushrooms intoa baking dish

3. Now, in a separate bowl mix thetomatoes, basil, salt and pepper,and layer it on the mushrooms.Top it with parmesan cheese.

4. Finally, bake the dish at 400 F for

about 18-22 minutes or until done.5. Serve warm.

Nutritional Information (per serving)Calories: 232Fat: 15.9 gmsProtein: 14.3 gmsNet Carbs: 5.2 gms

Coconut Flour PizzaCrust


2 oz cream cheese3 eggs6 tablespoons coconut flour2 garlic cloves (minced)

Essentials


¼ cup water Instructions

1. Start by mixing the cream cheese,garlic, coconut flour, salt andpepper in a bowl.

2. Then, crack the eggs in the bowland keep mixing till thoroughlyincorporated.

3. Now, add the water and again mixthoroughly and transfer in asilicon baking mat.

4. Finally, bake the dish at 375 F forabout 15-20 minutes or until done.

5. Top with your desired veggies andserve warm.

Nutritional Information (per serving)

Calories: 275Fat: 15.8 gmsProtein: 15.5 gmsNet Carbs: 5 gm

Pumpkin CheddarRisotto


3 oz cheddar cheese (shredded)2 tablespoons paprika2 tablespoons butter12 oz cauliflower rice½ cup pumpkin (puree)½ onion (diced)


Instructions

1. Start by heating the butter in asaucepan and add the onion,paprika, salt and pepper and sautétill brown.

2. Then, stir in the pumpkin pureeand cauliflower rice and combineproperly.

3. Now, simmer the mixture forabout 15-18 minutes and keepstirring occasionally.

4. Finally, stir in the cheddar cheese.5. Serve warm.

Nutritional Information (per serving)Calories: 223Fat: 16.3 gmsProtein: 9.4 gmsNet Carbs: 3.1 gm

Fried RicePreparation Time: 5 minutesCooking Time: 10 minutesServes: 2Ingredients

2 cups cauliflower rice1 tablespoon sesame oil½ cup veggies (assorted)1 tablespoon aminos½ teaspoon garlic (powder)2 eggs

Essentials



1. Start by heating oil in a skillet andadd the cauliflower rice, spinach,veggies, aminos, garlic, salt andpepper and cook for a while.

2. Then, make a well in between themixture and crack open the eggs inthe center. Scramble the eggs inthe center and then stir in with therest of the mixture.

3. Now, cook until the veggies andeggs are done.


Fat: 8.5 gmsProtein: 6 gmsNet Carbs: 2 gms

Vegan SausagePatties


½ cup chickpeas½ cup pecans (chopped)1 tablespoon of sausage spice blend(of your choice)2 tablespoons olive oil

Essentials



4. Start by blending the chickpeasand pecans in a blender untilpaste forms.

5. Then, mix the chickpea mixture,sausage spice blend, salt andpepper in a bowl.

6. Now, shape the mixture intodesired number of patties and setin fridge till set.

7. Finally, grill for about 4-6minutes on each side or until it isdone.

8. Serve the patty warm.Nutritional Information (per serving)

Calories: 238Fat: 18 gmsProtein: 5 gmsNet Carbs: 2 gms

Broccoli CheeseSoup


2 cups broccoli (chopped)½ onion (diced)½ cup heavy cream1 cup vegetable stock½ teaspoon garlic (minced)1 ½ cups cheddar cheese (shredded)

Essentials


Instructions

1. Start by heating a saucepan andadd broccoli, vegetable stock,onion and garlic for about 5minutes or till it boils. Simmer forabout 10 minutes.

2. Then, stir in the heavy cream andcook for additional 3-5 minutes.

3. Now, stir in the cheese, salt andpepper and mix until smooth.


Fat: 52.30 gmsProtein: 23.85 gmsNet Carbs: 7.10 gm

- Drinks -

Cucumber CeleryLime Smoothie

Preparation Time: 5 minutesServes: 2Ingredients

8 stalks of celery (chopped)1 lemon juice2 cucumbers (peeled and chopped)½ cup iceSweetener of your choice

Essentials

1 cup water

Instructions1. Start by adding all the ingredients in

the blender.2. Blend then well till smooth and

frothy.3. Serve chilled.Nutritional Information (per serving)Calories: 90Fat: 8 gmsProtein: 0 gmsNet Carbs: 0 gms

Cranberry Spice TeaPreparation Time: 2 minutesCooking Time: 18 minutesServes: 2Ingredients

1 ounce cranberries½ lemon (juice and zest)1 cinnamon stick2 teabags½ inch ginger (peeled and grated)Honey to taste

Essentials

3 cups water

Instructions

1. Start by adding all the ingredientsexcept raw honey into a pot orsaucepan.

2. Boil them and then simmer for about12-15 minutes.

3. Strain and serve the tea. Add honeyor any other sweetener of yourpreference.


Paleo CoffeePreparation Time: 2 minutesCooking Time: 5 minutesServes: 2Ingredients

1 tablespoon ghee1 tablespoon coconut oil2 cups of coffee (your preference)2 tablespoons milk

Instructions

1. Start by putting all the ingredientsinto the blender.

2. Blend them for a minute or till you

reach desired creamy and foamytexture.

3. Serve and enjoy.Nutritional Information (per serving)Calories: 150Fat: 15 gmsProtein: 0 gmsNet Carbs: 0 gms

Strawberry SmoothiePreparation Time: 2 minutesCooking Time: 5 minutesServes: 2Ingredients

2 cups milk8-10 strawberries2 tablespoons chia seeds3-4 dates

Essentials

Sweetener of your choice and to taste Instructions

1. Start by combining all the ingredientsin a bowl.

2. Then, add this mixture into a blenderand blend well till all the ingredientsare properly combined.

3. Pour into glasses and serve.Nutritional Information (per serving)Calories: 172Fat: 17 gmsProtein: 8 gmsNet Carbs: 2.1 gms

Red Velvet SmoothiePreparation Time: 4 minutesCooking Time: 5 minutesServes: 2Ingredients

2 cups of milk½ avocado½ beetroot (small)3 tablespoons cocoa powder¼ teaspoon vanilla2 cups of ice cubes

Essentials


Instructions

1. Start by combining all the ingredientsin a bowl.

2. Then, add this mixture into a blenderand blend well till all the ingredientsare properly combined.

3. Pour into glasses and serve.Nutritional Information (per serving)Calories: 132Fat: 11 gmsProtein: 0 gmsNet Carbs: 0 gms

Green SmoothiePreparation Time: 2 minutesCooking Time: 4 minutesServes: 2Ingredients

4 cups of spinach20 almonds (raw)2 cups milk2 scoops of whey protein

Essentials


1. Start by blending spinach, almondsand milk in a blender.

2. Blend until puree is formed.3. Then, add the rest of the ingredients

and blend well.4. Pour into glasses and serve.Nutritional Information (per serving)Calories: 350Fat: 25 gmsProtein: 10 gmsNet Carbs: 2 gms

Egg CreamSmoothie


4 eggs½ cup heavy cream4 tablespoons cream cheese2 tablespoons vanilla syrup

Essentials


Instructions1. Start by combining all the ingredients

in a bowl.2. Then, add this mixture into a blender

and blend well till all the ingredientsare properly combined.

3. Pour into glasses and serve.Nutritional Information (per serving)Calories: 289Fat: 20 gmsProtein: 16 gmsNet Carbs: 3.5 gms

FrappuccinoPreparation Time: 5 minutesCooking Time: 4 minutesServes: 2Ingredients

2 cups of coffee½ cup heavy cream10 ice cubes2 teaspoons vanilla syrup

Essentials


1. Start by combining all theingredients in a bowl.

2. Then, add this mixture into ablender and blend well till all theingredients are properly combined.

3. Serve immediately and chilled.Nutritional Information (per serving)Calories: 242Fat: 19 gmsProtein: 14 gmsNet Carbs: 2 gms

Peppermint PattyPreparation Time: 2 minutesCooking Time: 4 minutesServes: 2Ingredients

2 cups milk2 cups whey protein (chocolate)½ teaspoon mint extract½ cup spinach5-8 ice cubes

Essentials


Instructions1. Start by combining all the

ingredients in a bowl.2. Then, add this mixture into a

blender and blend well till all theingredients are properly combined.


Peanut Butter CupSmoothie


2 cups whey protein (chocolate)½ cup heavy cream4 tablespoons peanut butter5-8 ice cubes

Essentials

Sweetener of your choice and to taste2 cups of water

Instructions

1. Start by combining all theingredients in a bowl.

2. Then, add this mixture into ablender and blend well till all theingredients are properlycombined.


- Side Dishes -

Creamed SpinachPreparation Time: 2 minutesCooking Time: 10 minutesServes: 2Ingredients

8 oz spinach (cooked)2 tablespoons parmesan cheese2 oz cream cheese2 tablespoons sour cream¼ teaspoon onion powder¼ teaspoon garlic powder

Essentials


Instructions1. Start by heating a pan and then add

cream cheese, spinach andseasoning and stir until the cheesemelts.

2. Then, add the sour cream andparmesan until the creamed spinachthickens.

3. Serve warm.Nutritional Information (per serving)Calories: 157Fat: 13.3 gmsProtein: 2 gmsNet Carbs: 5.7 gms

Fried Kale SproutsPreparation Time: 5 minutesCooking Time: 15 minutesServes: 2Ingredients

½ bag Kale Sprouts2 tablespoons parmesan cheese1 tablespoon olive oil

Essentials


Instructions

1. Start by heating olive oil in a fryerand then add the sprouts in a singlelayer.

2. Then, fry the sprouts until they arebrowned on the edges.

3. Now, remove from the fryer anddrain any excess oil.

4. Season and serve.Nutritional Information (per serving)Calories: 108.5Fat: 8.5 gmsProtein: 4 gmsNet Carbs: 1.5 gms

Prosciutto WrappedShrimp


5 oz shrimp (cooked)¼ cup Red Wine2 tablespoons olive oil¼ cup blackberries (ground)½ tablespoon mint leaves5 prosciutto (slices)

Essentials


Instructions1. Start by wrapping shrimps with the

prosciutto.2. Then, grease a baking sheet and

transfer the shrimps into it. Sprinklethe shrimps with olive oil and bakeat 425 F for12-15 minutes.

3. Now, grind the blackberries in agrinder and add to a pan with mintleaves, cook for 2-3 minutes.

4. Finally, add the wine and stir, allowit to reduce as shrimp cook.

5. Serve warm.Nutritional Information (per serving)

Calories: 247.3Fat: 12.8 gmsProtein: 13.8 gmsNet Carbs: 1 gm

Country GravyPreparation Time: 2 minutesCooking Time: 15 minutesServes: 2Ingredients

1 oz sausage½ cup cream (heavy)1 tablespoon butter½ teaspoon Guar Gum

Essentials


Instructions1. Start by cooking the sausage on all

sides or until brown in a pan.2. Then, add the butter and cream to

the pan and keep stirring tillbubbles are formed.

3. Now, add the guar gum to the panand stir till thickened.

4. Finally, add the sausage back to thepan and stir.

5. Serve warm.Nutritional Information (per serving)Calories: 345.5Fat: 38 gmsProtein: 4 gmsNet Carbs: 1.5 gms

Spinach AlmondStir-fry


2 oz spinach1 tablespoon coconut oil3 tablespoons almond (slices)

Essentials


Instructions1. Start by heating a pan with oil and

add spinach and let it cook.2. Then, as the spinach is cooked add

in the salt and pepper.3. Finally, in the end add in the

almond slices.4. Serve warm.


Brussels Sproutswith Melted Leeks

and ProsciuttoPreparation Time: 2 minutesCooking Time: 15 minutesServes: 2Ingredients

¼ cup leeks½ cup Brussels sprouts1 tablespoon coconut oil¼ cup Prosciutto

Essentials


Instructions1. Start by heating a saucepan with the

oil and add the leeks and sprouts.Cook until the leeks turn brown.

2. Then, add the prosciutto to the panand simmer for about 10-12minutes.

3. Now, mix the ingredients onceagain.

4. Serve warm.Nutritional Information (per serving)Calories: 122Fat: 10.21 gms

Mashed Cauliflowerwith Parmesan


½ oz cauliflower (florets)1 tablespoon butter½ cup Parmesan cheese¼ teaspoon truffle oil½ tablespoon parsley

Essentials


freshly ground black pepper Instructions1. Start by steaming the cauliflower

until tender.2. Then, transfer the cauliflower into a

food processor and add parmesancheese, butter, salt and pepper.Blend the mixture until smooth.

3. Now, add the truffle oil and parsleyand again blend.

4. Finally, check the seasonings andadd if necessary.

5. Serve.Nutritional Information (per serving)Calories: 11

Pesto CrackersPreparation Time: 2 minutesCooking Time: 18 minutesServes: 2Ingredients

½ cup almond flour¼ teaspoon baking powder¼ teaspoon basil½ garlic clove (pressed)1 tablespoon basil pesto2 tablespoons butter

Essentials


freshly ground black pepper Instructions1. Start by combining almond flour,

baking powder, salt and pepper andwhisk them until smooth.

2. Then, add basil and garlic, stir untilcombined.

3. Now, add the pesto and combine toform coarse crumbs. Cut the butterinto the mixture until the doughforms into a ball

4. Finally, transfer the dough in abaking sheet, layer it and bake at325 F for about 14-16 minutes oruntil golden brown.

5. Cut into crackers and serve.

Nutritional Information (per serving)Calories: 209.83Fat: 19.83 gmsProtein: 5.3 gmsNet Carbs: 3 gms

Broccoli SaladPreparation Time: 5 minutesCooking Time: 10 minutesServes: 2Ingredients

3 oz broccoli slaw½ tablespoon coconut aminos1 tablespoon coconut oil½ teaspoon ginger (grated)¼ cup yogurt¼ tablespoon sesame seeds

Essentials


freshly ground black pepper Instructions1. Start by heating oil in a skillet and

the add the broccoli slaw and cookfor about 5-7 minutes.

2. Then, stir in the coconut aminos,ginger, salt and pepper and cook fora few minutes.

3. Now, remove from heat stir in theyogurt and then top with sesameseeds.

4. Serve.Nutritional Information (per serving)Calories: 62.63Fat: 4.44 gms

Irish ColcannonPreparation Time: 5 minutesCooking Time: 10 minutesServes: 2Ingredients

1 cup cauliflower (florets)½ cup spinach½ tablespoons cream¼ avocado2 tablespoons butter¼ cup sour cream

Essentials


freshly ground black pepper Instructions1. Start by steaming the cauliflower

until tender.2. Then, transfer the cauliflower into a

food processor and add cream,butter, avocado, sour cream andseasonings. Blend the mixture untilsmooth.

3. Finally, check the seasonings andadd if necessary.

4. Serve.Nutritional Information (per serving)Calories: 190.29Fat: 18.32 gms

Fried Green BeansPreparation Time: 5 minutesCooking Time: 15 minutesServes: 2Ingredients

½ pound green beans (trimmed)½ egg2 tablespoons olive oil1¼ tablespoons almond flour1¼ tablespoons parmesan cheese½ teaspoon garlic powder

Essentials



1. Start by beating the egg and oliveoil in a bowl.

2. Then, mix the remainingingredients in a separate bowl andset aside.

3. Now, dip the green beans in theegg mixture and then coat with thedry mixture.

4. Finally, grease a baking pan, thentransfer the beans in the pan andbake at 425 F for about 12-15minutes or until crisp.


Calories: 146Fat: 11.6 gmsProtein: 5.2 gmsNet Carbs: 4.6 gm

PortobelloMushroom Chips


5 oz Portobello mushrooms2 tablespoons ghee (preferred)Garlic powder (optional)Chili powder (optional)

Essentials



1. Start by layering the mushroomson a baking tray (lined withbaking sheet) and brush eachmushroom with ghee.

2. Then, sprinkle salt and freshlyground black pepper on themushrooms. For a spicier tasteyou can sprinkle garlic powderand chili powder.

3. Now, bake the mushrooms in anoven at 325 F for about 18-22minutes or until golden brown.


Calories: 169Fat: 15.5 gmsProtein: 3.2 gmsNet Carbs: 3.9 gm

Deviled Eggs withSalsa


4 eggs (hard boiled)1 tablespoon salsa1 tablespoon sour cream1 green onion (chopped)Taco seasoning to taste

Essentials



1. Start by cutting the eggs in half(lengthwise) and scoop out theegg yolks in a bowl.

2. Then, add the salsa, sour creamand onion to the egg yolks and mixuntil properly combined.

3. Now, put this yolk mixture in thecenter of the egg whites andsprinkle with taco seasoning, saltand pepper.

4. Finally, chill the eggs in the fridgeuntil ready to serve.

5. Serve.Nutritional Information (per serving)

Calories: 192Fat: 28 gmsProtein: 16.7 gmsNet Carbs: 2 gm

Caprese SkewersPreparation Time: 10 minutesCooking Time: 2 minutesServes: 2Ingredients

2 cups cherry tomatoes2 cups mozzarella cheese (balls)2 tablespoons red pesto½ cup mixed olives2 tablespoons basil

Essentials


Instructions

1. Start by mixing the mozzarellacheese (balls) with the pesto. Mixuntil properly layered.

2. Then, assemble the skewers andpierce in the cherry tomatoes,pesto mozzarella and olives

3. Now, garnish it with fresh basil.4. Serve.

Nutritional Information (per serving)Calories: 384Fat: 27.4 gmsProtein: 24.5 gmsNet Carbs: 7.1 gm

Grilled VegetableSalad with Feta


½ eggplant (thinly sliced)½ zucchini (thinly sliced)½ red bell pepper (strips)2 tablespoons olive oil¼ cup feta (crumbled)1 garlic clove (minced)

Essentials


Instructions

1. Start by grilling all the vegetableson a grill for about 3-4 minutes oneach side or till charred on theedges and transfer them in a bowl.

2. Then, add the garlic, olive oil, saltand pepper and toss vegetablesuntil coated.

3. Now, sprinkle feta cheese and tossagain till properly combined.

4. Serve.Nutritional Information (per serving)Calories: 186

Fat: 14 gmsProtein: 12 gmsNet Carbs: 8 gm

- Desserts -

BrowniePreparation Time: 5 minutesCooking Time: 15 minutesServes: 2Ingredients

1 egg2 tablespoons butter½ tablespoon cocoa¼ teaspoon baking powder¼ teaspoon vanilla1 ½ tablespoon cream (softened)

Essentials

Sweetener to taste (your choice)

Instructions1. Start by mixing all the ingredients

in a bowl and pulse with a handblender till smooth.

2. Then, grease the bottom of a bakingdish and pour the mixture into this.

3. Finally, bake the mixture at 350 Ffor about 15-20 minutes or until it isdone.

4. Cut into slices and serve warm.Nutritional Information (per serving)Calories: 178Fat: 17 gmsProtein: 4.5 gmsNet Carbs: 3.5 gms

Chocolate PeanutButter Cake


2 eggs2 tablespoons cream (heavy)2 tablespoons peanut butter¼ teaspoon baking powder½ teaspoon vanilla extract3 tablespoons cocoa (powder)

EssentialsSweetener to taste (your choice)

Instructions1. Start by whisking cocoa powder,

baking powder and sweetener in abowl.

2. Then, in a separate bowl whisk theeggs, cream and vanilla extract.

3. Now, mix both the mixtures andcombine them well (to avoidlumps).

4. Finally, in a greased baking dish,add the combined mixture andmicrowave for about 1 minute 30seconds or until done.

5. Drizzle the peanut butter (softened)

over the cake and serve.Nutritional Information (per serving)Calories: 246Fat: 19 gmsProtein: 10 gmsNet Carbs: 5 gms

Vanilla Ice-creamPreparation Time: 5 minutesCooking Time: 15 minutesServes: 2Ingredients

2 eggs (separated)2 tablespoons½ cup cream (heavy)1 teaspoon vanilla¼ teaspoon cream of tartar

Essentials


Instructions1. Start by whisking the egg whites,

add cream of tartar and then add thesweetener until soft peaks arecreated.

2. Then, whisk the cream in anotherbowl.

3. Now, in another bowl mix the eggyolks and the vanilla extract.

4. Carefully, fold in the egg whitesmixture into the whipped cream andthen fold in the egg yolk mixture.

5. Finally, freeze the mixture in arectangular loaf pan (preferred).

6. Serve chilled.Nutritional Information (per serving)Calories: 238

BlueberryCheesecake


2 eggs½ tablespoons butter1 oz cream cheese (cubes)¼ teaspoon baking powder¼ teaspoon vanilla¼ cup blueberries

Essentials

Sweetener to taste (your choice) Instructions1. Start by mixing all the ingredients


2. Then, grease the bottom of a bakingdish and pour the mixture into thisand gently top the mixture withblueberries.

3. Now, bake the mixture at 320 F forabout 15-20 minutes or until it isdone.

4. Finally, chill the cheesecake in afreezer for a while.

5. Cut into slices and serve.Nutritional Information (per serving)

Calories: 220Fat: 21.5 gmsProtein: 4.8 gmsNet Carbs: 2.5 gms

Mascarpone CheeseMousse


2 ounce mascarpone cheese¼ cup cream¼ teaspoon vanilla

Essentials


Instructions1. Start by whisking together the

mascarpone cheese, cream andsweetener in a bowl until stiffpeaks form.

2. Now, add the vanilla extract andmix well.

3. Finally, pour the mixture into cups(or any other utensil you want toserve in) and let it set in a freezer.

4. Serve chilled.Nutritional Information (per serving)Calories: 153Fat: 15.8 gmsProtein: 1.7 gmsNet Carbs: 0.9 gms

Chocolate FatBombs


1 tablespoon coconut oil1 tablespoon cocoa butter¼ teaspoon vanilla stevia

Essentials


Instructions1. Start by melting the coconut oil and

cocoa butter.2. Then, add the vanilla stevia.3. Now, pour the mixture into desired

moulds and let it set in the freezer(till hardened).

4. Serve chilled.Nutritional Information (per serving)Calories: 125Fat: 10 gmsProtein: 0 gmsNet Carbs:0 gms

Peanut ButterFudge


¼ cup peanut butter½ tablespoons coconut oil½ tablespoon milk (vanilla almond)3 tablespoons Almond Flour

Essentials




2. Then, pour the mixture into aloofpan (preferred).

3. Now, put the loaf pan in the freezerand let the mixture set in.

4. Cut into slices and serve warm orchilled as desired.

Nutritional Information (per serving)Calories: 287Fat: 29.7 gmsProtein: 5.4 gmsNet Carbs: 4 gms

Caramel MacchiatoCheesecake


1 ounce cream cheese½ tablespoon butter1 egg1 tablespoon cold brew coffee¼ tablespoon caramel syrup

Essentials



of the cheesecake in a bowl andpulse with a hand blender tillsmooth.

2. Then, grease the bottom of a bakingdish and pour the mixture into this.

3. Now, bake the mixture at 350 F forabout 15 minutes or until done.

4. Finally, chill the cheesecake in afreezer for a while.

5. Cut into slices and serve.Nutritional Information (per serving)Calories: 286Fat: 29 gms

Raspberry CoconutBark Fat Bombs


1½ tablespoons raspberries1½ tablespoons coconut butter1½ tablespoons coconut oil1½ tablespoons coconut (shredded)

Essentials


Instructions1. Start by grinding the raspberries

into fine powder with a grinder.2. Then, in a heated saucepan stir in

the coconut butter, coconut oil,coconut (shredded) and thesweetener.

3. Now, transfer half of the mixture ina baking pan and add the raspberrypowder to the remaining mixture(mix well).

4. Finally, pour the raspberry mixtureover the mixture in the baking panand swirl with a knife. Allow thismixture to set in the freezer for awhile or until stiff.

5. Break into chunks and serve

chilled.Nutritional Information (per serving)Calories: 234Fat: 23.56 gmsProtein: 1.72 gmsNet Carbs: 2.45 gms

Peanut ButterChocolate Chip

CookiesPreparation Time: 10 minutesCooking Time: 10 minutesServes: 2Ingredients

1 cup peanut butter2 teaspoons honey½ teaspoon baking soda1 egg½ cup chocolate chips

EssentialsSweetener to taste (your choice)


in a bowl and pulse with a handblender until mixed well.

2. Then, make small ball shape piecesout of the dough that is formed andplace them on the cookie sheets.

3. Finally, bake the cookie dough at350 F for about 8-10 minutes oruntil the biscuits start to brown.

4. Allow them to cool and serve.Nutritional Information (per serving)Calories: 64

Macaroon FatBombs


¼ cup almond flour½ coconut (shredded)1 tablespoon vanilla extract1 tablespoon coconut oil3 eggs (whites)

Essentials


Instructions1. Start by mixing the almond flour

and coconut (shredded) in a bowl.2. Then, heat a saucepan and melt the

coconut oil in it, and add the vanillaextract to it.

3. Now, in another bowl whisk the eggwhites until stiff and then add thecoconut oil mixture.

4. Carefully, fold the egg whitesmixture into the flour mixture andplace it into cookie sheets.

5. Finally, bake the macaroons at 400F for about 8minutes or golden onthe top.

6. Serve warm or at room

temperature.Nutritional Information (per serving)Calories: 46Fat: 5 gmsProtein: 1.8 gmsNet Carbs: 0.5 gms

Chocolate Ice-creamPreparation Time: 5 minutesCooking Time: 15 minutesServes: 2Ingredients

1 can coconut milk2 tablespoons cocoa (powder)1 teaspoons chocolate stevia3 tablespoons Almond Flour

Essentials

Sweetener to taste (your choice) Instructions

1. Start by mixing all the ingredientsin a blender and pulse until smooth.

2. Then, pour this mixture in arectangular loaf pan (preferred) andlet it set in a freezer or until stiff.

3. Finally, cut the ice-cream intopieces and serve chilled.

Nutritional Information (per serving)Calories: 318Fat: 28.6 gmsProtein: 3 gmsNet Carbs: 7 gms

Coconut ChocolateBars


½ coconut (shredded)1 teaspoon vanilla extract¼ coconut cream2 tablespoons coconut oil2 tablespoons cocoa (powder)

Essentials


Instructions1. Start by whisking the coconut

(shredded), coconut cream, ½ of thevanilla extract and ½ of thesweetener (stevia preferred).

2. Then, place this mixture inrectangular shape on a cookie sheetand let it rest in the freezer for awhile. When done remove from thefreezer and cut into bars.

3. Now, in a heated saucepan add thecoconut oil, and then the rest of theingredients and stir well for about 2minutes.

4. Finally, dip the coconut bars in thiscocoa mixture and place them in

cookie sheets, and keep them infreezer to set in.

5. Serve.Nutritional Information (per serving)Calories: 210Fat: 22 gmsProtein: 1 gmNet Carbs: 4.8 gms

Chocolate PuddingPreparation Time: 5 minutesCooking Time: 15 minutesServes: 2Ingredients

1 cup milk1 tablespoon cocoa powder½ teaspoon glucomannan powder

Essentials

Sweetener to taste (your choice) Instructions1. Start by whisking the milk,

sweetener and the glucomannanpowder till they mix well in amicrowave-safe bowl.

2. Then, place the bowl in amicrowave and heat it for about 1minute 30 seconds or until themixture gets hot (not boiling).

3. Now, give this mixture a finalwhisk and put it in the freezer till itsets or gets stiff.

4. Serve chilled.Nutritional Information (per serving)Calories: 81Fat: 6.5 gmsProtein: 2.1 gmsNet Carbs: .3 gms

Almond FudgePreparation Time: 5 minutesCooking Time: 10 minutesServes: 2Ingredients

½ cup almond butter½ cup coconut oil¼ cup coconut milk½ teaspoon vanilla extract

Essentials

Sweetener to taste (your choice) Instructions

1. Start by melting the almond butterand coconut oil.

2. Then, blend all the ingredients wellwith a blender.

3. Now, transfer this mixture in abaking pan and allow this mixtureto rest in a freezer until stiff.

4. Finally, cut into slices and servewarm or chilled.


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