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Introduction ........................................................................................................................ 7

Fat-Shredding 30-Day Meal Plan ............................................................................ 8

Fat-Shredding Recipes ................................................................................................ 11

Recipes Included In This Plan .................................................................................. 12

Breakfast Recipes ........................................................................................................ 14

Scrambled Eggs With Chives ......................................................................................... 14

Chocolate Breakfast Smoothie ...................................................................................... 14

Coconut Chia Seed Pudding .......................................................................................... 15

Creamy Coconut Porridge ............................................................................................. 15

Blueberry Coconut Smoothie ........................................................................................ 15

Eggs Baked In Avocado .................................................................................................. 16

Hazelnut Coffee Shake .................................................................................................. 16

Almond Flour Pancakes ................................................................................................. 17

Mushroom Cheddar Omelet ......................................................................................... 17

Coconut Flour Waffles ................................................................................................... 18

Easy Western Omelet .................................................................................................... 18

Salted Caramel Smoothie .............................................................................................. 19

Bacon Chive Egg Muffins ............................................................................................... 19


Easy Western Omelet .................................................................................................... 19

Chia And Flaxseed Porridge ........................................................................................... 20

Chocolate Banana Pancakes .......................................................................................... 20

Strawberry Cream Smoothie ......................................................................................... 21

Tomato Basil Omelet ..................................................................................................... 21

Orange Dream Smoothie ............................................................................................... 22

Hard-Boiled Eggs With Turkey Bacon ............................................................................ 22

Cheesy Ham Egg Cups ................................................................................................... 23

Cinnamon Banana Smoothie ......................................................................................... 23

Blueberry Basil Smoothie .............................................................................................. 23

Raspberry Cheesecake Smoothie .................................................................................. 24

Peppermint Protein Smoothie ...................................................................................... 24

Spinach And Mushroom Omelet ................................................................................... 25

Sweet Coffee Smoothie ................................................................................................. 25

Strawberry Coconut Smoothie ...................................................................................... 26

Peanut Butter Cup Smoothie ........................................................................................ 26

Tropical Lime Smoothie ................................................................................................. 27

Lunch Recipes ................................................................................................................ 27

Mediterranean Tuna Salad ............................................................................................ 27

Bacon Cheddar Frittata ................................................................................................. 28

Egg-Drop Soup ............................................................................................................... 29

BLTA Sandwich .............................................................................................................. 29

Chicken Salad With Walnuts ......................................................................................... 29

Caprese Mushroom Pizzas ............................................................................................ 30

Creamy Pumpkin Soup .................................................................................................. 30

Crockpot Shredded Beef ............................................................................................... 31

Bacon Wrapped Hot Dogs ............................................................................................. 31

Shrimp Salad In Avocado ............................................................................................... 32

Grilled Caprese Sandwiches .......................................................................................... 32


Cream Of Cauliflower Soup ........................................................................................... 33

Meat Lover's Portobello Pizza ....................................................................................... 33

Hearty Beef Chilli ........................................................................................................... 34

Chicken Chili Lime Meatballs ......................................................................................... 34

Easy Egg Salad................................................................................................................ 35

Broccoli Leek Soup ......................................................................................................... 35

Tomato Mozzarella Frittata ........................................................................................... 36

Crockpot Pulled Pork ..................................................................................................... 36

Spinach Bacon And Egg Salad ........................................................................................ 37

Curried Butternut Squash Soup ..................................................................................... 38

Grilled Ham And Cheese ................................................................................................ 38

Moroccan Lamb Meatballs ............................................................................................ 39

Creamy Lobster Avocado Salad ..................................................................................... 40

Spicy Fish Soup .............................................................................................................. 40

Chilled Ceviche .............................................................................................................. 41

Crockpot Buffalo Chicken .............................................................................................. 41

Ham And Cheese Frittata .............................................................................................. 42

Sausage And Pepper Soup ............................................................................................. 42

Egg Salad-Stuffed Avocado ............................................................................................ 43

Dinner Recipes ............................................................................................................. 44

Rosemary-Roasted Lamb Chops .................................................................................... 44

Blue Cheese Burgers ...................................................................................................... 44

Slow Cooker Beef Stroganoff......................................................................................... 45

Easy Sloppy Joes ............................................................................................................ 46

Mexican-Style Beef Casserole ....................................................................................... 46

Cheddar Bacon Burgers ................................................................................................. 47

Slow Cooker Pot Roast .................................................................................................. 47

Ginger-Seared Flank Steak ............................................................................................ 48

Garlic Herbed Turkey Burgers ....................................................................................... 48


Bacon-Wrapped Meatloaf ............................................................................................. 49

Bacon-Wrapped Pork Tenderloin .................................................................................. 49

Balsamic Chicken Drumsticks ........................................................................................ 50

Lemon Garlic Roasted Chicken ...................................................................................... 50

Easy Chicken Tikka Masala ............................................................................................ 51

Mediterranean Chicken Casserole ................................................................................ 52

Honey Dijon Chicken Thighs .......................................................................................... 52

Garlic Herb Roasted Chicken ......................................................................................... 53

Grilled Chili Lime Shrimp ............................................................................................... 54

Almond-Crusted Tilapia Fillets ...................................................................................... 54

Honey-Baked Salmon Fillets .......................................................................................... 55

Spicy Fish Curry .............................................................................................................. 55

Baked Halibut With Coconut Cream ............................................................................. 56

Pesto Grilled Salmon ..................................................................................................... 56

Sesame-Crusted Tuna Steaks ........................................................................................ 57

Grilled Salmon With Cilantro Lime Sauce ...................................................................... 57

Zucchini Pasta With Meat Sauce ................................................................................... 58

Squash Pasta With Kale Pesto ....................................................................................... 59

Chicken Alfredo With Zucchini Noodles ........................................................................ 59

Lasagna With Zucchini Noodles ..................................................................................... 60

Garlic Parmesan Squash Noodles .................................................................................. 61

Conclusion ......................................................................................................................... 62


Introduction

Are you tired of carrying around that extra weight? Do you feel like you have tried every

weight loss solution in the book to no avail? If you are frustrated with fad diets and slim-

quick schemes, this 30-day fat-shredding plan is just what you have been waiting for. In just

thirty days you can start burning excess fat, losing weight, and feeling great – you will see a

total transformation!

But how exactly does the 30-day fat shred plan work and what makes it different from other

diets? Many fad diets require you to cut calories to the extreme and become obsessed

about exercise. What these plans do NOT do is turn your body into a fat-burning machine.

You cannot target certain areas of your body for weight loss by eating certain foods or by

performing certain exercises.

By following this 30-day fat shred plan, however, you can increase your body’s fat burning

ability to lose more weight and more fat! Every person’s body is different so there are no

guarantees regarding how much weight you will lose with this plan, but you will find that it

is the simplest, most effective plan on the market.

So what do you need to know about this fat-shredding plan? When you commit to the 30-

day program, you will be asked to follow a meal plan that tells you exactly what to eat for

breakfast, lunch, and dinner – it is as simple as that. The recipes in this meal plan are all low

in carbs and your net daily carb intake will be around 20 grams or less.

By reducing your carb intake and increasing your intake of protein and fat (yes, certain fats

can be good for you!), you can encourage your body to switch from burning glucose (the

basic component from which carbohydrates are made) to burning fat. The goal here is to

encourage your body to enter into a state of ketosis.

Not only will your body be burning fat from the food you eat, but it will also start to tap into

those stubborn fat stores around your midsection, on your thighs, and in your rear. All you

have to do to get these results is to follow the meal plan. And that’s all you need to know in

order to succeed with the 30-day fat shred plan. If you stick to the diet for all thirty days and

make an effort to maintain a healthy lifestyle outside of the plan, you will see those extra

pounds melt right off.


Fat-Shredding 30-Day Meal Plan

Day Breakfast Lunch Dinner

1 Scrambled Eggs with Chives Mediterranean Tuna Salad Rosemary-Roasted

Lamb Chops

2 Chocolate Breakfast Smoothie

Caprese Mushroom Pizzas Balsamic Chicken Drumsticks

3 Coconut Chia Seed Pudding Bacon Cheddar Frittata Almond-Crusted Tilapia Fillets

4 Blueberry Coconut Smoothie Chicken Salad with Walnuts

Blue Cheese Burgers

5 Almond Flour Pancakes Tomato Mozzarella Frittata Sesame-Crusted Tuna Steaks

6 Hazelnut Coffee Shake Egg-Drop Soup Easy Sloppy Joes



7 Easy Western Omelet Shrimp Salad in Avocado Lemon Garlic

Roasted Chicken

8 Spinach Cucumber Smoothie

Crockpot Pulled Pork Honey-Baked Salmon Fillets

9 Creamy Coconut Porridge Meat Lover’s Portobello Pizza

Squash Pasta with Kale Pesto

10 Strawberry Cream Smoothie Creamy Pumpkin Soup Bacon-Wrapped Pork Tenderloin

11 Hard-Boiled Eggs and Turkey Bacon

Grilled Caprese Sandwiches Grilled Chili Lime Shrimp

12 Peppermint Protein Smoothie

Broccoli Leek Soup Easy Chicken Tikka Masala

13 Eggs Baked in Avocado Spinach Bacon and Egg Salad

Ginger-Seared Flank Steak

14 Blueberry Basil Smoothie Crockpot Shredded Beef Chicken Alfredo with Zucchini Noodles

15 Spinach and Mushroom Omelet

Cream of Cauliflower Soup Slow Cooker Beef Stroganoff

16 Raspberry Cheesecake Smoothie

BLTA Sandwich Spicy Fish Curry

17 Chia and Flaxseed Porridge Hearty Beef Chili Garlic Parmesan Squash Noodles

18 Peanut Butter Cup Smoothie Bacon-Wrapped Hot Dogs Garlic Herbed Turkey Burgers

19 Mushroom Cheddar Omelet Easy Egg Salad Mediterranean Chicken Casserole

20 Tropical Lime Smoothie Curried Butternut Squash Soup

Baked Halibut with Coconut Cream

21 Coconut Flour Waffles Creamy Lobster Avocado Salad

Honey Dijon Chicken Thighs



22 Salted Caramel Smoothie Sausage and Pepper Soup Zucchini Pasta

with Meat Sauce17

23 Bacon Chive Egg Muffins Chicken Chili Lime Meatballs Grilled Salmon with Cilantro Lime Sauce

24 Cinnamon Banana Smoothie Crockpot Buffalo Chicken Bacon-Wrapped Meatloaf

25 Coconut Banana Pancakes Spicy Fish Soup Cheddar Bacon Burgers

26 Strawberry Coconut Smoothie Egg Salad-Stuffed Avocado Pesto Grilled Salmon

27 Cheesy Ham Egg Cups Ham and Cheese Frittata Mexican-Style Beef Casserole

28 Orange Dream Smoothie Chilled Ceviche Garlic Herb Roasted Chicken

29 Tomato Basil Omelet Moroccan Lamb Meatballs Lasagna with Zucchini Noodles

30 Sweet Coffee Smoothie Grilled Ham and Cheese Slow Cooker Pot Roast


Fat-Shredding Recipes


Recipes Included In This Plan

BREAKFAST RECIPES:

Scrambled Eggs with Chives Chocolate Breakfast Smoothie Coconut Chia Seed Pudding

Blueberry Coconut Smoothie Almond Flour Pancakes Hazelnut Coffee Shake

Easy Western Omelet Spinach Cucumber Smoothie Creamy Coconut Porridge

Strawberry Cream Smoothie Hard-Boiled Eggs,

Turkey Bacon

Peppermint Protein Smoothie

Eggs Baked in Avocado Blueberry Basil Smoothie Spinach and Mushroom Omelet

Raspberry Cheesecake

Smoothie

Chia and Flaxseed Porridge Peanut Butter Cup Smoothie

Mushroom Cheddar Omelet Tropical Lime Smoothie Coconut Flour Waffles

Salted Caramel Smoothie Bacon Chive Egg Muffins Sweet Coffee Smoothie

Coconut Banana Pancakes Strawberry Coconut Smoothie Cheesy Ham Egg Cups

Orange Dream Smoothie Tomato Basil Omelet Cinnamon Banana Smoothie


LUNCH RECIPES:

Mediterranean Tuna Salad Bacon Cheddar Frittata Egg-Drop Soup

BLTA Sandwich Chicken Salad with Walnuts Caprese Mushroom Pizzas

Creamy Pumpkin Soup Crockpot Shredded Beef Bacon-Wrapped Hot Dogs

Shrimp Salad in Avocado Grilled Caprese Sandwiches Cream of Cauliflower Soup

Meat Lover’s Portobello Pizza Hearty Beef Chili Chicken Chili Lime Meatballs

Easy Egg Salad Broccoli Leek Soup Tomato Mozzarella Frittata

Crockpot Pulled Pork Spinach Bacon and Egg Salad Curried Butternut Squash Soup

Grilled Ham and Cheese Creamy Lobster Avocado Salad Spicy Fish Soup

Moroccan Lamb Meatballs Chilled Ceviche Crockpot Buffalo Chicken

Ham and Cheese Frittata Sausage and Pepper Soup Egg Salad-Stuffed Avocado

DINNER RECIPES:

Rosemary-Roasted Lamb

Chops

Blue Cheese Burgers Bacon-Wrapped

Pork Tenderloin

Easy Sloppy Joes Mexican-Style Beef Casserole Cheddar Bacon Burgers

Slow Cooker Pot Roast Ginger-Seared Flank Steak Garlic Herbed Turkey Burgers

Bacon-Wrapped Meatloaf Slow Cooker Beef Stroganoff Balsamic Chicken Drumsticks

Lemon Garlic Roasted Chicken Easy Chicken Tikka Masala Mediterranean

Chicken Casserole

Honey Dijon Chicken Thighs Garlic Herb Roasted Chicken Grilled Chili Lime Shrimp

Almond-Crusted Tilapia Fillets Honey-Baked Salmon Fillets Spicy Fish Curry

Baked Halibut with

Coconut Cream

Pesto Grilled Salmon Sesame-Crusted Tuna Steaks

Grilled Salmon with

Cilantro Lime Sauce

Zucchini Pasta with Meat Sauce Squash Pasta with Kale Pesto

Chicken Alfredo with

Zucchini Noodles

Lasagna with Zucchini Noodles Garlic Parmesan

Squash Noodles


Breakfast Recipes

Scrambled Eggs With Chives

Chocolate Breakfast Smoothie

Instructions:

1. Melt the butter in a medium-sized skillet over medium heat. 2. Whisk together the eggs, chives, salt and pepper then pour into the skillet. 3. Stir the eggs slowly for 1 to 2 minutes until they start to set. 4. Cook the eggs for 30 to 60 seconds more until done to the desired level then serve hot.

Servings: 1

Net Carbs: 1.5g

Ingredients:

3 large eggs

1 tablespoon butter

2 tablespoons chopped chives

Salt and pepper to taste

Servings: 1

Net Carbs: 3.5g

Ingredients:

1 cup unsweetened almond milk

2 tablespoons heavy cream

1 teaspoon cocoa powder

3 ice cubes (more if needed)

2 tablespoons whipped cream

Instructions:

1. Combine all of the ingredients but the whipped cream in a high-speed blender.

2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass, top with whipped cream, and drink immediately.


Coconut Chia Seed Pudding Servings: 1

Net Carbs: 5g

Ingredients:

¾ cup unsweetened coconut milk 2 tablespoons raw chia seeds 1 tablespoon sugar-free vanilla syrup

Creamy Coconut Porridge

Servings: 1

Net Carbs: 4g

Ingredients:

1 tablespoon unsalted butter

¼ cup coconut cream

1 large egg, whisked

1 tablespoon coconut flour

Pinch psyllium husk powder

Pinch salt, optional

Blueberry Coconut Smoothie

Instructions:

1. Combine all of the ingredients in a small glass jar.

2. Shake the mixture well to combine then store in the refrigerator overnight.

3. Serve chilled with fresh berries, if desired.

Instructions:

1. Melt the butter in a small saucepan over low heat.

2. Stir in the coconut cream, egg, coconut flour and psyllium husk powder.

3. Season with a pinch of salt, if desired.

4. Simmer until thickened to the desired level then serve with fruit or nuts.

Servings: 1

Net Carbs: 4g

Ingredients:

1 cup unsweetened almond milk 2 tablespoons frozen blueberries ¼ cup heavy cream 3 ice cubes 3 drops coconut extract


Instructions:

1. Combine all of the ingredients in a high-speed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately.

Eggs Baked In Avocado

Servings: 1

Net Carbs: 5g

Ingredients:

1 medium ripe avocado

2 large eggs Salt and pepper to taste 2 tablespoons shredded cheddar cheese

2 teaspoons chopped chives

Hazelnut Coffee Shake

Servings: 1

Net Carbs: 1g

Ingredients:

1 cup brewed coffee, chilled

¼ cup heavy cream

3 to 4 ice cubes

2 tablespoons sugar-free hazelnut syrup

Instructions:

1. Preheat the oven to 425°F. 2. Cut the avocado in half and place the halves

upright in a small baking dish. 3. Scoop a tablespoon or two out of the middle of

each half and reserve for later. 4. Crack an egg into the middle of each avocado

half. 5. Season with salt and pepper to taste then

sprinkle with cheese and chives. 6. Bake for 15 minutes until the eggs are set.

Serve hot.

Instructions:

1. Combine all of the ingredients in a high-speed blender.

2. Pulse the mixture several times to chop.

3. Blend for 30 to 60 seconds until the mixture is

smooth. 4. Pour the smoothie into a glass and drink

immediately.


Almond Flour Pancakes

Instructions:

1. Combine all of the ingredients in a blender and blend until smooth.

2. Let the batter rest before using for 5 minutes.

3. Preheat a large skillet over medium-high heat and grease with butter.

4. Spoon the batter into the skillet and cook until bubbles form on the surface of

the pancakes.

5. Flip the pancakes and cook until browned underneath – serve hot.

Mushroom Cheddar Omelet

Servings: 1

Net Carbs: 2.5g

Ingredients:

3 large eggs, whisked well

1 tablespoon chopped chives


1/3 cup canned mushrooms, drained

1 ounce shredded cheddar cheese

Servings: 4

Net Carbs: 2.5g

Ingredients:

1 cup almond flour


¼ cup water

2 tablespoons canola oil

½ teaspoon baking soda

¼ teaspoon salt

1 to 2 teaspoons no-calorie sweetener

Instructions:

1. Melt the butter in a medium skillet over medium heat.

2. Whisk together the eggs, chives, salt and pepper in a small bowl.

3. Pour the egg mixture into the skillet and tilt the pan to spread the egg.

4. Cook the egg for 1 to 2 minutes until it starts to set.

5. Spread the mushrooms and cheese over half the omelet then fold it over.

6. Cook for another 30 to 60 seconds until the egg is set then serve hot.


Coconut Flour Waffles

Servings: 4

Net Carbs: 4g

Ingredients:

4 tablespoons coconut flour

2 teaspoons baking powder

4 large eggs, beaten well

4 ounces softened cream cheese

1 ½ teaspoons vanilla extract

1 tablespoon Splenda or other sugar substitute

¼ teaspoon ground cinnamon

2 tablespoons unsweetened almond milk

Easy Western Omelet

Servings: 1

Net Carbs: 3g

Ingredients:


3 large eggs



2 tablespoons chopped green pepper

2 tablespoons chopped red pepper

1 scallion, sliced thin

1 ½ ounces deli ham, diced

2 tablespoons shredded Monterey Jack cheese

Instructions:

1. Melt the butter in a medium skillet over medium heat.

2. Whisk together the eggs, chives, salt and pepper in a small bowl. 3. Pour the egg mixture into the skillet and tilt the pan to spread the egg. 4. Cook the egg for 1 to 2 minutes until it starts to set.

5. Spread the remaining ingredients over half the omelet then fold it over. 6. Cook for another 30 to 60 seconds until the egg is set then serve hot.

Instructions:

1. Combine the coconut flour and baking powder in a small bowl.

2. In a blender, combine the remaining ingredients and blend smooth.

3. Add the dry ingredients and blend until smooth once more.

4. Grease and preheat a large waffle iron and spoon the batter into the iron.

5. Close the waffle iron and cook for 5 to 7 minutes until golden brown.

6. Repeat with the remaining batter and serve hot.


Salted Caramel Smoothie

Servings: 1

Net Carbs: 2g

Ingredients:


¼ cup heavy cream

3 to 4 ice cubes

2 tablespoons sugar-free caramel syrup

¼ teaspoon pumpkin pie spice

Bacon Chive Egg Muffins

Servings: 12

Net Carbs: 1g

Ingredients:

18 large eggs

¼ cup chopped chives

1 cup shredded Monterey Jack cheese


12 slices cooked bacon, chopped

Easy Western Omelet

Servings: 1

Net Carbs: 3g

Ingredients:


¼ cup heavy cream

1 handful fresh spinach leaves

¼ cup chopped cucumber

2 to 3 ice cubes

Instructions:


2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the

mixture is smooth.

4. Pour the smoothie into a glass and drink immediately.

Instructions:

1. Preheat the oven to 350°F and grease a

muffin pan with cooking spray.

2. Whisk together the eggs, chives, and cheese

– season with salt and pepper.

3. Divide the chopped bacon among the 12

muffin cups.

4. Fill the cups with the egg mixture then bake

for 15 to 20 minutes until set.


Instructions:

1. Combine all of the ingredients in a high-speed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately.

Chia And Flaxseed Porridge

Servings: 1

Net Carbs: 5g

Ingredients:


1 ½ tablespoons whole flaxseeds

1 ½ tablespoon whole chia seeds

Chocolate Banana Pancakes

Servings: 4

Net Carbs: 9g

Ingredients:


1 small banana, peeled and mashed


1 teaspoon vanilla extract

½ cup coconut flour

1 teaspoon baking soda

1 teaspoon ground cinnamon

½ teaspoon salt

¼ cup unsalted butter

Instructions:

1. Whisk together the almond milk, chia seeds

and flaxseeds in a small saucepan.

2. Bring the mixture to a simmer and cook for

1 to 2 minutes until thickened.

3. Drizzle with coconut milk to serve.

Instructions:

1. Whisk together the eggs, banana, almond milk and vanilla extract in a bowl.

2. Combine the coconut flour, baking soda, ground cinnamon and salt in another bowl.

3. Stir together the dry and wet ingredients until smooth.

4. Heat a large skillet over medium heat and

grease with butter.

5. Spoon the batter into the skillet and cook until bubbles form on the surface.

6. Flip the pancakes and cook until browned underneath – serve hot.


Strawberry Cream Smoothie

Servings: 1

Net Carbs: 2g

Ingredients:


¼ cup heavy cream

4 frozen strawberries

3 to 4 ice cubes

2 tablespoons sugar-free vanilla syrup

Instructions:



3. Blend for 30 to 60 seconds until the mixture is smooth.


Tomato Basil Omelet

Servings: 1

Net Carbs: 2.5g

Ingredients:


3 large eggs

2 tablespoons chopped chives


¼ cup diced tomatoes

1 tablespoon chopped basil

Instructions:

1. Melt the butter in a medium skillet over

medium heat.

2. Whisk together the eggs, chives, salt and

pepper in a small bowl.

3. Pour the egg mixture into the skillet and tilt

the pan to spread the egg.

4. Cook the egg for 1 to 2 minutes until it

starts to set.

5. Spread the tomatoes and basil over half the

omelet then fold it over

6. Cook for another 30 to 60 seconds until the

egg is set then serve hot.


Orange Dream Smoothie

Servings:

Net Carbs: 5g

Ingredients:


¼ cup heavy cream

2 tablespoons frozen orange juice concentrate

3 to 4 ice cubes


Hard-Boiled Eggs With Turkey Bacon

Servings: 1

Net Carbs: 1g

Ingredients:

2 large eggs

2 slices turkey bacon


Instructions:

1. Bring a small saucepan of water to boil over high heat.

2. Add the eggs then reduce heat to low and simmer for 7 to 8 minutes.

3. Transfer the eggs to an ice bath to cool.

4. While the eggs are setting, arrange the slices of turkey bacon on a medium skillet.

5. Turn the stove to medium-high heat and cook the bacon to the desired level.

6. Crack the egg shells and peel the eggs then cut or slice as desired.

7. Serve the eggs seasoned with salt and pepper with the bacon on the side.

Instructions:

1. Combine all of the ingredients in a high-

speed blender.


3. Blend for 30 to 60 seconds until the mixture

is smooth.

4. Pour the smoothie into a glass and drink

immediately.


Cheesy Ham Egg Cups

Servings: 12

Net Carbs: 1g

Ingredients:

18 large eggs

4 scallions, sliced thin

1 cup shredded cheddar cheese


8 ounces deli ham, diced or chopped

Cinnamon Banana Smoothie

Servings: 1

Net Carbs: 6g

Ingredients:

1 cup unsweetened coconut milk


2 tablespoons mashed banana

3 to 4 ice cubes

1 tablespoon sugar-free caramel syrup


Blueberry Basil Smoothie

Servings: 1

Net Carbs: 6g

Ingredients:


¼ cup frozen blueberries


3 to 4 ice cubes

1 tablespoon sugar-free vanilla syrup

1 tablespoon fresh basil

Instructions:

1. Preheat the oven to 350°F and grease a muffin pan with cooking spray.

2. Whisk together the eggs, scallions, and cheese – season with salt and pepper.

3. Divide the diced ham among the 12 muffin cups.

4. Fill the cups with the egg mixture then bake for 15 to 20 minutes until set.

5.

Instructions:


speed blender.



is smooth.


immediately.


Instructions:





Raspberry Cheesecake Smoothie

Servings: 1

Net Carbs: 3.5g

Ingredients:


1 ounce softened cream cheese

¼ cup frozen raspberries

1 tablespoon sugar-free vanilla syrup

Peppermint Protein Smoothie

Servings: 1

Net Carbs: 5g

Ingredients:


1 scoop vanilla whey protein powder


3 to 4 ice cubes

¼ teaspoon mint extract

Instructions:


speed blender.



is smooth.


immediately.

Instructions:


speed blender.



is smooth.


immediately.


Spinach And Mushroom Omelet

Servings: 1

Net Carbs: 2g

Ingredients:


3 large eggs



½ cup chopped spinach

¼ cup canned mushrooms, drained

Instructions:

1. Melt the butter in a medium skillet over medium heat. 2. Whisk together the eggs, chives, salt and pepper in a small bowl. 3. Pour the egg mixture into the skillet and tilt the pan to spread the egg. 4. Cook the egg for 1 to 2 minutes until it starts to set.

5. Spread the remaining ingredients over half the omelet then fold it over.

6. Cook for another 30 to 60 seconds until the egg is set then serve hot.

Sweet Coffee Smoothie

Servings: 1

Net Carbs: 2g

Ingredients:

1 cup brewed coffee, chilled

¼ cup heavy cream

4 to 5 ice cubes


Instructions:


speed blender.



is smooth.


immediately.


Strawberry Coconut Smoothie

Servings: 1

Net Carbs: 5g

Ingredients:

1 cup unsweetened coconut milk

4 frozen strawberries

¼ cup heavy cream


Peanut Butter Cup Smoothie

Servings: 1

Net Carbs: 5.5g

Ingredients:

1 scoop chocolate whey protein powder


¼ cup heavy cream

3 to 4 ice cubes

1 tablespoon creamy peanut butter

Instructions:





Instructions:


speed blender.



is smooth.


immediately.


Tropical Lime Smoothie

Servings: 1

Net Carbs: 5.5g

Ingredients:

½ cup unsweetened coconut milk

½ cup coconut water

¼ cup heavy cream

3 to 4 ice cubes

¼ cup fresh lime juice

½ to 1 teaspoon liquid stevia

Lunch Recipes

Mediterranean Tuna Salad

Servings: 8

Net Carbs: 7.5g

Ingredients:

4 (6-ounce) cans tuna in water

1 (14-ounce) can artichoke hearts,

drained and chopped

½ medium red pepper, chopped

½ small red onion, diced

½ cup sliced Greek olives

¼ cup fresh chopped parsley

2 tablespoons fresh chopped basil

2 cloves minced garlic

½ cup mayonnaise

2 tablespoons lemon juice


Instructions:


speed blender.



is smooth.


immediately.


Instructions:

1. Drain the tuna and flake it into a large bowl.

2. Toss in the artichokes, red pepper, red onions, and olives.

3. Add the parsley and basil along with the garlic.

4. Toss in the mayonnaise, lemon juice, salt and pepper.

5. Serve over lettuce or as desired.

Bacon Cheddar Frittata

Servings: 4

Net Carbs: 3.5g

Ingredients:

¼ pound bacon, uncooked

2 tablespoons butter


1 cup heavy cream

½ cup diced red pepper

¼ pound shredded cheddar cheese


Instructions:

1. Preheat the oven to 350°F.

2. Cook the bacon in a skillet until crispy ten drain on paper towels. 3. Melt the butter in the microwave then pour into a round baking dish. 4. Whisk together the eggs, heavy cream, red pepper, salt and pepper and pour into

the dish. 5. Sprinkle in the bacon and cheese then bake for 25 to 30 minutes until the egg is set. 6. Let the frittata cool for 5 minutes before slicing to serve.


Egg-Drop Soup

Servings: 4

Net Carbs: 3g

Ingredients:


6 cups chicken broth

2 chicken bouillon cubes, crushed

1 tablespoon chili garlic paste


BLTA Sandwich

Servings: 1

Net Carbs: 5g

Ingredients:

2 leaves Romaine lettuce

3 slices uncooked bacon

1 small tomato, sliced

½ small ripe avocado, pitted and sliced

Chicken Salad With Walnuts

Servings: 6

Net Carbs: 13.5g

Ingredients:

4 boneless, skinless chicken breasts

1 cup mayonnaise

1 tablespoon Dijon mustard

1 tablespoon fresh lemon juice


1 large stalk celery, diced

1 small apple, diced

¼ cup chopped walnuts

Instructions:

1. Melt the butter in a medium saucepan

over medium-high heat.

2. Stir in the chicken broth and chicken

bouillon then bring to a boil.

3. Stir in the chili garlic paste then remove

from heat.

4. Beat the eggs well then drizzle it into the

hot broth while stirring slowly.

5. Let the soup sit for 1 minute or so before

serving.

Instructions:

1. Select two medium-sized leaves of

Romaine lettuce to use as your bun.

2. Cook the bacon in a medium skillet until

crisp then drain on paper towels.

3. Slice the avocado and tomatoes as thick as

desired then layer the slices with the

bacon between the pieces of lettuce.


Instructions:

1. Place the chicken breasts in a saucepan and cover with water.

2. Simmer the chicken until cooked through then drain and chop.

3. In a mixing bowl, whisk together the mayonnaise, Dijon mustard, lemon juice, salt

and pepper.

4. Toss in the chopped chicken along with the celery, apple, and walnuts.

5. Serve the chicken salad over lettuce or as desired.

Caprese Mushroom Pizzas

Servings: 1

Net Carbs: 6.5g

Ingredients:

1 large Portobello mushroom cap

1 tablespoon olive oil

2 to 3 leaves fresh chopped basil

1 small tomato, chopped

1 ounce fresh mozzarella, sliced thin

Creamy Pumpkin Soup

Servings: 4

Net Carbs: 6g

Ingredients:


1 small yellow onion, chopped


1 teaspoon fresh minced ginger

½ teaspoon ground coriander


Pinch ground nutmeg


1 cup canned pumpkin puree

1 ½ cups chicken broth, low-sodium

½ cup heavy cream

Instructions:

1. Remove the stem from the mushroom cap and

brush both sides with olive oil.

2. Place the mushroom on a boiler pan and broil

over low heat for 5 minutes.

3. Remove the mushroom from the broiler and

top with the basil, tomatoes, and mozzarella.

4. Place the mushroom under the broiler again

until the cheese is just melted.

Instructions:

1. Melt the butter in a large saucepan over

medium heat.

2. Add the onions, garlic, and ginger and cook

until the onion is translucent – about 4

minutes.

3. Stir in the spices and cook for 1 minute

more.

4. Add the pumpkin puree and stir well then

stir in the chicken broth.

5. Bring the mixture to boil then reduce heat

and simmer 20 minutes.

6. Remove from heat and puree the soup

using an immersion blender.

7. Bring the soup to simmer once more then

whisk in the cream.

8. Cook until heated through then serve hot.


Crockpot Shredded Beef

Servings: 6

Net Carbs: 2g

Ingredients:

2 tablespoons olive oil

One (3-pound) boneless beef chuck roast


¼ cup low-sodium beef broth

2 tablespoons tomato paste

1 teaspoon ground cumin

1 teaspoon smoked paprika

½ teaspoon garlic powder

½ teaspoon cayenne

Instructions:

1. Heat the oil in a large skillet over medium-high heat. 2. Season the beef with salt and pepper then place it in the skillet – cook until browned

on all sides. 3. Whisk together the beef broth and spices along with the tomato paste. 4. Place the beef in the slow cooker and pour the sauce over it.

5. Cover and cook on low heat for 6 to 8 hours until the beef is fork tender. 6. Shred the beef with two forks and stir into the sauce – serve hot.

Bacon Wrapped Hot Dogs

Servings: 4

Net Carbs: 3g

Ingredients:

4 hotdogs, uncooked



Instructions:

1. Preheat the oven to 350°F. 2. Wrap each hotdog in 2 slices of bacon, using a

toothpick to keep the slices in place. 3. Melt the butter in a medium-sized skillet over

medium-high heat. 4. Add the hotdogs to the skillet and cook until

the hotdog is cooked through and the bacon

crisp, turning as needed. 5. Serve the hotdogs as desired.


Shrimp Salad In Avocado

Servings: 2

Net Carbs: 5g

Ingredients:

1 medium ripe avocado

¼ pound cooked shrimp,

peeled and deveined, thawed

1 green onion, sliced thin

1 tablespoon mayonnaise

1 teaspoon lemon juice


Grilled Caprese Sandwiches

Servings: 1

Net Carbs: 10g

Ingredients:

2 slices low-carb bread

1 tablespoon butter

1 small tomato, sliced thin


3 to 4 fresh basil leaves

Instructions:

1. Take two slices of low-carb bread and spread the butter on one side of each. 2. Layer the sliced tomato, fresh mozzarella, and basil leaves between the slices with

the butter on the outside.

3. Preheat a skillet over medium-high heat. 4. Place the sandwich in the skillet and cook for 3 minutes on each side until golden

brown.

Instructions:

1. Cut the avocado in half and remove the pit – scoop out a tablespoon or two from each half and save for later.

2. Chop the shrimp and place it in a bowl with the green onions.

3. Toss in the mayonnaise, lemon juice, salt and pepper.

4. Spoon the shrimp salad into the avocado halves to serve.


Cream Of Cauliflower Soup

Servings: 6

Net Carbs: 4.5g

Ingredients:


1 large cauliflower chopped



4 cups low-sodium chicken broth

1 cup heavy cream

1 cup shredded cheddar cheese


Meat Lover's Portobello Pizza

Servings: 1

Net Carbs: 7g

Ingredients:

1 large Portobello mushroom cap


1 tablespoon bacon bits

1 ounce diced ham

4 slices peperoni


Instructions:

1. Melt the butter in a large saucepan over medium heat.

2. Add the cauliflower, onions, and garlic, and sauté for 5 minutes.

3. Stir in the chicken broth and simmer for 15 minutes until the cauliflower is tender.

4. Remove from heat then puree the soup using an

immersion blender. 5. Return the soup to medium heat and whisk in the

heavy cream and shredded cheese. 6. Cook until the cheese is melted and the soup heated

through. 7. Season with salt and pepper to taste then serve hot.

Instructions:

1. Remove the stem from the mushroom cap and brush both sides with olive oil.

2. Place the mushroom on a boiler pan and broil over low heat for 5 minutes.

3. Remove the mushroom from the broiler and top with the mozzarella cheese, bacon bits, diced ham, and peperoni.

4. Place the mushroom under the broiler again until the cheese is just melted.


Hearty Beef Chilli

Servings: 6

Net Carbs: 8g

Ingredients:


2 pounds lean ground pork

¼ pound uncooked bacon, chopped

1 medium yellow onion, chopped

2 assorted bell peppers, chopped

1 (14.5-ounce) can diced tomatoes

¼ cup tomato paste

1 packet chili seasoning

Instructions:

1. Heat the oil in a large skillet over medium-high heat.

2. Add the pork and bacon then cook until the pork is browned – drain the fat.

3. Transfer the meat to a slow cooker then add the onions, peppers, and tomatoes.

4. Stir in the tomato paste and seasonings then cover the slow cooker.

5. Cook on low heat for 6 to 8 hours until cooked through.

Chicken Chili Lime Meatballs

Servings: 6

Net Carbs: 3g

Ingredients:

1 pound lean ground chicken

1 small red pepper, diced

2 green onions, sliced thin

2 tablespoons fresh chopped cilantro


½ teaspoon red pepper flakes


2 tablespoons lime juice

1 teaspoon lime zest

Instructions:


2. Place the ground chicken in a mixing bowl and

stir in the chopped peppers, green onions,

cilantro, and spices.

3. Add the lime juice and lime zest then stir until

combined.

4. Roll the mixture into 1-inch balls and place

them on a foil-lined baking sheet.

5. Bake for 15 to 18 minutes until the meatballs

are cooked through.


Easy Egg Salad

Servings: 4

Net Carbs: 2.5g

Ingredients:

6 large eggs

2 tablespoons mayonnaise

2 teaspoons lemon juice

1 ½ teaspoons Dijon mustard

¼ teaspoon salt

¼ teaspoon pepper

Romaine lettuce hearts

Broccoli Leek Soup

Servings: 4

Net Carbs: 7g

Ingredients:


1 large leek, chopped

(white and light green parts only)


2 ½ cups low-sodium chicken stock

2 medium heads broccoli, chopped

½ cup heavy cream

Salt to taste

Sour cream, to serve

Instructions:

1. Place the eggs in a saucepan and fill it with

water.

2. Bring the water to boil over medium-high heat

and boil for 10 minutes.

3. Remove the eggs to an ice bath to cool then

crack the shells and peel the eggs.

4. Coarsely chop the eggs then place them in a

food processor.

5. Add the remaining ingredients and pulse until

chopped and combined.

6. Serve the egg salad over lettuce.


Instructions:

1. Melt the butter in a large saucepan over medium-high heat.

2. Add the leeks and cook for 3 to 4 minutes until they start to turn translucent.

3. Stir in the garlic and cook for 30 seconds more.

4. Add the chicken stock, broccoli, and cream then stir well.

5. Simmer the mixture on low heat for 10 minutes then remove from heat.

6. Puree the soup using an immersion blender until smooth.

7. Season with salt and pepper to taste and drizzle with sour cream to serve.

Tomato Mozzarella Frittata

Servings: 4

Net Carbs: 2.5g

Ingredients:



1 cup heavy cream

¼ pound shredded mozzarella cheese

½ cup diced tomatoes


Crockpot Pulled Pork

Servings: 12

Net Carbs: 2.5g

Ingredients:

2 medium white onions, sliced thin

3 large cloves garlic, minced

1 cup chicken broth

1 tablespoon chili powder

1 tablespoon salt


1 teaspoon onion powder

1 (5-pound) boneless pork shoulder

2 cups barbecue sauce

Instructions:

1. Preheat the oven to 350°F. 2. Melt the butter in the microwave then pour

into a round baking dish. 3. Whisk together the eggs, heavy cream,

tomatoes, salt and pepper and pour into the dish.

4. Sprinkle in the mozzarella cheese then bake for

25 to 30 minutes until the egg is set. 5. Let the frittata cool for 5 minutes before slicing

to serve.

Instructions:

1. Spread the onions and garlic in the bottom of the slow cooker then pour in the chicken broth.

2. Combine the spices in a small bowl then

sprinkle over the pork. 3. Place the pork in the slow cooker then cover

and cook on low heat for 6 to 8 hours until fork tender.

4. Remove the pork to a cutting board and shred with two forks.

5. Strain the mixture from the slow cooker, discarding the liquid and putting the solids back

in the slow cooker.

6. Return the shredded pork to the slow cooker and stir well before serving.


Spinach Bacon And Egg Salad

Servings: 4

Net Carbs: 2.5g

Ingredients:

8 pieces uncooked bacon, chopped

3 tablespoons red wine vinegar

1 teaspoon Dijon mustard

1 teaspoon brown sugar


8 ounces fresh baby spinach

½ small red onion, sliced thin

2 large hardboiled eggs, peeled and sliced

Instructions:

1. Cook the bacon in a medium skillet over medium-high heat until crisp.

2. Spoon the bacon onto paper towels to drain and set the skillet on low heat.

3. Whisk in the red wine vinegar, Dijon mustard, and brown sugar.

4. Season the dressing with salt and pepper and simmer until warmed through.

5. Place the spinach in a salad bowl and add the red onion and crumbled bacon.

6. Drizzle with the warm dressing then toss to coat.

7. Serve the salad immediately topped with sliced hardboiled egg.


Curried Butternut Squash Soup

Servings: 6

Net Carbs: 11.5g

Ingredients:


1 large butternut squash,

peeled, seeded and chopped

2 ½ cups vegetable broth

1 ¼ teaspoon curry powder

1 teaspoon garlic powder

½ teaspoon onion powder


½ cup sour cream

1 tablespoon fresh lime juice

Grilled Ham And Cheese

Servings: 1

Net Carbs: 18g

Ingredients:

2 slices low-carb bread

2 slices swiss cheese

2 slices lean cooked ham, sliced thin

1 tablespoon butter

Instructions:

1. Melt the butter in a large saucepan over medium heat.

2. Add the squash, vegetable broth, and spices.

3. Cover the saucepan and simmer on medium-

low heat for 30 minutes or until the squash is fork-tender.

4. Remove from heat then puree the soup using an immersion blender.

5. Whisk in the sour cream and lime juice then serve hot.

Instructions:

1. Preheat a medium skillet over medium-high

heat.

2. Spread the butter on one side of each piece of

low-carb bread.

3. Place the slices of ham and cheese between the

slices of buttered bread, the buttered sides

facing out.

4. Place the sandwich in the skillet and cook for 2

to 3 minutes on each side until golden brown.


Moroccan Lamb Meatballs

Servings: 4

Net Carbs: 2g

Meatball Ingredients:

1 pound lean ground lamb

2 tablespoons fresh chopped mint

1 tablespoon fresh chopped cilantro

½ tablespoon fresh chopped thyme


1 teaspoon ground coriander


1 teaspoon salt


¼ teaspoon dried oregano

¼ teaspoon curry powder

Sauce Ingredients:

½ cup canned coconut cream

2 tablespoons water


1 tablespoon fresh chopped mint

1 teaspoon fresh lemon juice

Instructions:


2. Place the ground lamb in a mixing bowl and stir in the chopped herb and spices by

hand.

3. Roll the mixture into 1-inch balls and place them on a foil-lined baking sheet.

4. Bake for 15 to 18 minutes until the meatballs are cooked through.

5. Meanwhile, combine the coconut cream, water, cilantro, mint and lemon juice in a

small bowl.

6. Whisk the mixture until smooth then serve with the meatballs.


Creamy Lobster Avocado Salad

Servings: 4

Net Carbs: 4g

Ingredients:

1 (8-ounce) steamed lobster tail, chilled

1 ripe avocado, pitted and chopped

½ small red onion, diced

1 jalapeno, seeded and minced

½ cup nonfat Greek yogurt


1 teaspoon lime zest

¼ cup fresh chopped cilantro


Romaine lettuce hearts

Spicy Fish Soup

Servings: 6

Net Carbs: 9.5g

Ingredients:

2 pounds boneless cod fillets

2 ripe limes, juiced


1 medium yellow onion, sliced

1 red pepper, sliced

1 green pepper, sliced

2 cups low-sodium chicken broth


1 jalapeno, seeded and minced

1 teaspoon paprika

1 teaspoon salt

½ teaspoon black pepper

Pinch cayenne

1 (15-ounce) can coconut milk, shaken

Fresh cilantro

Instructions:

1. Chop the lobster into a bowl then add the

avocado, red onion, and jalapeno. 2. In a separate bowl, whisk together the yogurt,

lime juice, lime zest, cilantro, salt and pepper.

3. Toss the salad with the dressing until evenly coated.

4. Serve over chopped lettuce or whole lettuce leaves.

Instructions:

1. Chop the fish into large pieces then place it in a

metal bowl.

2. Add the lime juice and toss to coat then let

soak.

3. Heat the oil in a large saucepan over medium-

high heat.

4. Add the peppers and onions then sauté until

the onions are translucent – about 4 minutes.

5. Stir in the garlic and cook for 30 seconds more.

6. Add the tomatoes, chicken broth, jalapeno and

spices then bring to a boil.

7. Add the chopped fish with the lime juice then

stir in the coconut milk.

8. Bring the mixture to boil once more then cover

and simmer on medium-low heat for 10

minutes until the fish is cooked through.

9. Spoon into bowls and serve with fresh cilantro.


Chilled Ceviche

Servings: 6

Net Carbs: 7g

Ingredients:

1 pound frozen shrimp, peeled and deveined

2 cups pico de gallo

3 small avocado, pitted and diced

1 cup fresh chopped cilantro

1 cup tomato juice


1 tablespoon hot sauce


Salt to taste

Instructions:

1. Thaw the shrimp and drain well then place in a large metal bowl.

2. Toss in the pico de gallo, avocado, and cilantro.

3. In a small bowl, stir together the tomato juice, lime juice, hot sauce and garlic.

4. Pour the liquid over the shrimp and toss everything together.

5. Cover the bowl and chill until ready to serve.

Crockpot Buffalo Chicken

Servings: 10

Net Carbs: 1g

Ingredients:

3 pounds boneless, skinless chicken breasts

12 ounces buffalo wing sauce

1 ounce dry ranch dressing mix


Instructions:

1. Chop the lobster into a bowl then add the

avocado, red onion, and jalapeno.

2. In a separate bowl, whisk together the yogurt,

lime juice, lime zest, cilantro, salt and pepper.

3. Toss the salad with the dressing until evenly

coated.

4. Serve over chopped lettuce or whole lettuce

leaves.


Ham And Cheese Frittata

Servings: 4

Net Carbs: 3g

Ingredients:



1 cup heavy cream

¼ pound deli ham, chopped or diced

¼ pound shredded Monterey Jack cheese


Sausage And Pepper Soup

Servings: 6

Net Carbs: 5g

Ingredients:

1 tablespoon canola oil

2 pounds ground pork sausage

1 large green pepper, sliced


1 jalapeno, seeded and chopped


1 (10-ounce) package raw spinach

4 cups low-sodium beef broth or stock

1 tablespoon chili powder

2 teaspoons onion powder

2 teaspoons ground cumin


½ teaspoon dried Italian seasoning

Instructions:


2. Melt the butter in the microwave then pour into a

round baking dish.

3. Whisk together the eggs, heavy cream, tomatoes,

salt and pepper and pour into the dish.

4. Sprinkle in the mozzarella cheese then bake for 25

to 30 minutes until the egg is set.

5. Let the frittata cool for 5 minutes before slicing to

serve.


Instructions:

1. Heat the oil in a Dutch oven over medium heat.

2. Add the sausage and cook until browned – drain the fat from the pan.

3. Stir in the peppers, tomatoes, and jalapenos then season with salt and pepper.

4. Add the spinach then cover the pot and cook for 5 to 6 minutes until the spinach is

wilted.

5. Stir in the remaining ingredients then cover the pot and simmer on medium-low

heat for 30 minutes.

6. Remove the lid and simmer for another 15 minutes.

7. Spoon the soup into bowls and serve with a dollop of sour cream.

Egg Salad-Stuffed Avocado

Servings: 4

Net Carbs: 6.5g

Ingredients:

6 large eggs

2 tablespoons mayonnaise

2 teaspoons lemon juice

1 ½ teaspoons Dijon mustard

¼ teaspoon salt

¼ teaspoon pepper

4 medium ripe avocadoes

Instructions:

1. Place the eggs in a saucepan and fill it with

water.

2. Bring the water to boil over medium-high heat

and boil for 10 minutes.

3. Remove the eggs to an ice bath to cool then

crack the shells and peel the eggs.

4. Dice the eggs into a bowl then stir in the

remaining ingredients except for the avocado.

5. Cut the avocadoes in half and scoop a few

tablespoons out of the middle of each.

6. Spoon the egg salad into the avocado halves to

serve.


Dinner Recipes

Rosemary-Roasted Lamb Chops

Servings: 4

Net Carbs: 2g

Ingredients:


1 ½ tablespoons minced garlic

½ tablespoon chopped rosemary

1 teaspoon chopped thyme

2 teaspoons salt

1 teaspoon pepper

12 bone-in lamb chops

Instructions:

1. Preheat the broiler in your oven to high heat. 2. Combine the olive oil, garlic, rosemary, thyme, salt and pepper in the blender. 3. Blend the mixture into a smooth paste. 4. Toss the lamb chops with the paste and place them on a roasting pan. 5. Broil for 3 minutes on each side then serve hot.

Blue Cheese Burgers

Servings: 4

Net Carbs: 1g

Ingredients:

1 ½ pounds lean ground beef

2 ounces softened cream cheese

1/3 cup crumbled blue cheese

Salt and pepper


Instructions:

1. Place the ground beef in a mixing bowl.

2. Add the cream cheese, blue cheese, salt and pepper and stir well.

3. Shape the mixture into four even-sized patties by hand.

4. Place the burgers under the broiler until cooked to the desired level. Serve hot.

Slow Cooker Beef Stroganoff

Servings: 6

Net Carbs: 3g

Ingredients:

½ tablespoon paprika


1 teaspoon onion powder

¾ teaspoons dried thyme

1 ½ teaspoons salt

½ teaspoon pepper

2 pounds beef stew meat

8 ounces fresh sliced mushrooms

1 small yellow onion, sliced

1/3 cup canned coconut cream

1 tablespoon red wine vinegar

Instructions:

1. Combine the paprika, garlic powder, onion

powder, thyme, salt and pepper in a large bowl.

2. Toss in the beef stew meat until evenly coated.

3. Combine the mushrooms and onion in a slow

cooker then add the beef on top.

4. Cover and cook on low heat for 4 ½ hours until

the meat is almost done.

5. Stir in the coconut cream and red wine vinegar

then cook on high for 1 hour.


Easy Sloppy Joes

Servings: 8

Net Carbs: 14.5g

Ingredients:

1 teaspoon olive oil


1 small green pepper, chopped

1 pound lean ground beef

1 ½ cups tomato ketchup

2 tablespoons light brown sugar

1 tablespoon Worcestershire sauce

½ teaspoon salt

¼ teaspoon pepper

Mexican-Style Beef Casserole

Servings: 6

Net Carbs: 17g

Ingredients:


1 cup canned pinto beans, rinsed and drained

1 cup tomato sauce

½ cup tomato salsa

1 ½ teaspoons chili power

1 cup shredded taco cheese

Instructions:

1. Preheat the oven to 375°F. 2. Cook the ground beef in a skillet over medium-high heat until browned then drain

the fat. 3. Combine the cooked beef with the bean, tomato sauce, salsa and chili powder in an

ungreased casserole dish. 4. Cover with foil and bake for 45 minutes, stirring once halfway through. 5. Remove the foil then sprinkle with cheese and bake for 5 minutes until cheese is

melted.

Instructions:

1. Heat the oil in a large skillet over medium-high heat. 2. Add the onions and peppers and sauté for 5

minutes. 3. Stir in the beef and cook until browned – drain off

the fat.

4. Stir in the remaining ingredients and simmer on medium-low for 10 minutes until thickened.

5. Serve as desired.


Cheddar Bacon Burgers

Servings: 4

Net Carbs: 0.5g

Ingredients:


3 ounces shredded cheddar cheese

6 slices bacon, chopped

Salt and pepper

Slow Cooker Pot Roast

Servings: 8

Net Carbs: 0g

Ingredients:


1 (3-pound) boneless beef chuck roast


2 cups water

¼ teaspoon cornstarch

Instructions:

1. Place the ground beef in a mixing bowl.

2. Add the cheddar cheese, chopped bacon, salt and pepper and stir well.

3. Shape the mixture into four even-sized patties by hand.

4. Place the burgers under the broiler until cooked to the desired level. Serve hot.

Instructions:

1. Heat the oil in a large Dutch oven over medium-high heat.

2. Season the roast with salt and pepper then sear on

all sides until browned. 3. Pour in the water then bring to a boil.

4. Cover the Dutch oven then simmer on low heat for 3 to 4 hours.

5. Remove the roast to a large bowl and cut into large chunks.

6. Whisk the cornstarch into the liquid in the slow cooker then add the meat back.

7. Cook on low heat, covered, for another 15 minutes until thickened. Serve hot.


Ginger-Seared Flank Steak

Servings: 4

Net Carbs: 7g

Ingredients:

¼ cup sesame oil

2 tablespoons minced garlic

1 tablespoon minced ginger

1 tablespoon honey

2 teaspoons salt

1 teaspoon black pepper

1 ½ pounds flank steak

Instructions:

1. Whisk together all of the ingredients except for the steak in a bowl. 2. Place the steak in a shallow dish and pour the marinade over it, turning to coat. 3. Cover and let rest for 30 minutes. 4. Heat 1 tablespoon olive oil a large skillet to medium-high heat. 5. Add the steak and cook for 6 to 8 minutes on each side until done to the desired

level. 6. Remove to a cutting board and let rest 10 minutes before slicing to serve.

Garlic Herbed Turkey Burgers

Servings: 4

Net Carbs: 0.5g

Ingredients:

1 ½ pounds lean ground turkey


2 tablespoons fresh chopped parsley

1 tablespoon fresh chopped basil

1 teaspoon minced garlic

Salt and pepper

Instructions:

1. Place the ground turkey in a mixing bowl. 2. Add the herbs, garlic, salt and pepper and

stir well. 3. Shape the mixture into four even-sized

patties by hand. 4. Place the burgers under the broiler until

cooked to the desired level. Serve hot.


Bacon-Wrapped Meatloaf

Servings: 8

Net Carbs: 10g

Ingredients:


1 pound lean ground pork



2 large eggs, whisked


¾ cups ketchup

¼ cup apple cider vinegar

2 tablespoons brown sugar

8 strips uncooked bacon

Bacon-Wrapped Pork Tenderloin

Servings: 4

Net Carbs: 0g

Ingredients:

1 pound boneless pork tenderloin




Instructions:

1. Preheat your oven to 350°F.

2. Lay the strips of bacon out flat on a cutting board, overlapping the edges slightly.

3. Place the tenderloin over the bacon and season with salt and pepper.

Instructions:

1. Preheat the oven to 350°F and line a rimmed baking sheet with foil.

2. Place the ground beef and ground pork in a large

mixing bowl. 3. Stir in the onions, garlic, and eggs then season

with salt and pepper. 4. Transfer the mixture to the baking sheet and

shape into a loaf. 5. Whisk together the ketchup, apple cider vinegar,

and brown sugar in a bowl then spoon over the meatloaf.

6. Drape the pieces of bacon over the meatloaf, crossing them.

7. Bake for 70 to 80 minutes until the meatloaf is cooked through.

8. Remove to a cutting board and let rest 10 minutes before slicing to serve.


4. Wrap the bacon around the tenderloin, tucking in the edges.

5. Heat the oil in a large oven-proof skillet over high heat.

6. Place the tenderloin in the skillet and sear it well on all sides.

7. Transfer the skillet to the oven and bake for 25 to 30 minutes until cooked through.

8. Remove from oven and baste with juices then let rest 5 minutes before slicing.

Balsamic Chicken Drumsticks

Servings: 6

Net Carbs: 1g

Ingredients:

2 pounds bone-in chicken drumsticks



¼ cup balsamic dressing

Lemon Garlic Roasted Chicken

Servings: 8

Net Carbs: 2g

Ingredients:

1 (5-pound) roasting chicken

1 head garlic, unpeeled


2 teaspoons fresh chopped parsley

2 teaspoons fresh chopped rosemary

2 teaspoons fresh chopped thyme

2 teaspoons fresh chopped oregano

1 teaspoon salt

½ teaspoon pepper

2 lemons, halved

Instructions:


2. Heat the oil in a large skillet over medium-high heat.

3. Season the chicken with salt and pepper to taste

then add it to the skillet.

4. Cook the chicken for 2 minutes on each side until

browned.

5. Transfer the chicken to a glass baking dish and pour

the balsamic dressing over it.

6. Bake for 25 minutes then turn the drumsticks and

bake for another 25 minutes until the chicken is

cooked through.

Instructions:

1. Preheat the oven to 350°F. 2. Remove the bag of giblets from the chicken cavity and

rinse the chicken, inside and out, with cool water.

3. Pat the chicken dry then place the garlic in the cavity. 4. Combine the olive oil, herbs, salt and pepper in a food

processor and blend smooth. 5. Spread the paste over the chicken, working it into the

skin by hand. 6. Place the chicken breast side-up in a roasting pan and

squeeze the lemon over it – put the lemon halves in the cavity.

7. Close the opening with metal skewers and tie the

drumsticks together with kitchen string. 8. Bake the chicken for 1 ½ to 1 hour 45 minutes until the

internal temperature of the breast reads 180°F. 9. Remove the chicken to a cutting board and cover loosely

with foil. 10. Let rest for 15 minutes before carving.


Easy Chicken Tikka Masala

Servings: 5

Net Carbs: 6g

Ingredients:

2 ½ pounds boneless chicken thighs

1 inch fresh grated ginger

1 tablespoon minced garlic

1 ½ tablespoons garam masala

1 tablespoon salt

2 teaspoons onion powder

2 teaspoons smoked paprika

1 (10-ounce) can diced tomatoes

3 tablespoons tomato paste

1 cup canned coconut milk, stirred well

1 cup heavy cream

1 teaspoon xanthan gum

Fresh chopped cilantro, to serve

Instructions:

1. Spread the chopped chicken in a slow cooker then add the garlic and ginger.

2. Stir in the dried spices as well as the diced tomatoes and tomato paste.

3. Add ½ cup of the coconut milk then stir well and cover the slow cooker.

4. Cook on low heat for 6 hours then stir in the remaining ingredients.

5. Cook on high heat, covered, for 15 minutes until thick then serve hot.


Mediterranean Chicken Casserole

Servings: 4

Net Carbs: 8g

Ingredients:

1 cup diced tomatoes

1 (14-ounce) can artichoke hearts,

drained and chopped

3 green onions, sliced thin

¾ cups crumbled feta cheese

¼ cup olive oil

1 tablespoon Greek seasoning blend

4 boneless skinless chicken breasts

Honey Dijon Chicken Thighs

Servings: 6

Net Carbs: 9g

Ingredients:

2 pounds boneless,

skinless chicken thighs

¼ cup Dijon mustard

3 tablespoons honey

1 tablespoon fresh chopped thyme


Instructions:


2. Combine the tomatoes, artichokes and green onions

in a mixing bowl.

3. Toss in the feta cheese, olive oil, and Greek

seasoning mix.

4. Pound the chicken breasts with a meat mallet then

lay them in a glass baking dish.

5. Spread the veggie and feta mixture over the chicken.

6. Bake for 40 to 50 minutes until the chicken is cooked

through. Serve hot.

Instructions:

1. Preheat the oven to 375°F and line a rimmed baking sheet with foil.

2. Whisk together all of the ingredients (aside from the chicken) in a mixing bowl.

3. Toss the chicken thighs in the sauce then place them on the baking sheet.

4. Bake for 40 to 45 minutes until the juices run clear. 5. Let the chicken thighs rest for 5 minutes before

serving.


Garlic Herb Roasted Chicken

Servings: 8

Net Carbs: 2g

Ingredients:

1 (5-pound) roasting chicken

1 head garlic, unpeeled

2 sprigs fresh rosemary

2 sprigs fresh thyme



1 tablespoon fresh chopped parsley

1 tablespoon fresh chopped oregano

1 tablespoon fresh chopped basil

1 teaspoon salt

½ teaspoon pepper

Instructions:


2. Remove the bag of giblets from the chicken cavity and rinse the chicken, inside and

out, with cool water.

3. Pat the chicken dry then place the garlic head and the sprigs of rosemary and thyme

in the cavity.

4. Combine the olive oil, herbs, garlic, salt and pepper in a food processor and blend

smooth.

5. Spread the paste over the chicken, working it into the skin by hand.

6. Place the chicken breast side-up in a roasting pan.

7. Close the opening with metal skewers and tie the drumsticks together with kitchen

string.

8. Bake the chicken for 1 ½ to 1 hour 45 minutes until the internal temperature of the

breast reads 180°F.

9. Remove the chicken to a cutting board and cover loosely with foil.

10. Let rest for 15 minutes before carving.


Grilled Chili Lime Shrimp

Servings: 5

Net Carbs: 9g

Ingredients:

1 ½ pounds uncooked shrimp,

peeled and deveined

1/3 cup fresh lime juice


2 ½ tablespoons Thai sweet chili sauce


1 teaspoon fresh minced garlic

1 tablespoon honey

Almond-Crusted Tilapia Fillets

Servings: 4

Net Carbs: 1.5g

Ingredients:

¼ cup almond meal

½ cup grated parmesan cheese

¼ teaspoon lemon pepper seasoning

4 (6-ounce) boneless tilapia fillets

1 large egg, beaten well


Instructions:

1. Soak the skewers in water for 1 hour before using. 2. Rinse the shrimp well then pat dry and set aside. 3. Combine the lime juice, oil, chili sauce, cilantro,

and garlic in a bowl. 4. Whisk in the honey then toss in the shrimp to coat. 5. Let the shrimp soak for 30 minutes then slide them

onto the skewers. 6. Preheat the grill to medium-high heat and brush

the grates with oil. 7. Place the skewers on the grill and cook until lightly

charred then flip and cook for 30 seconds more.

Instructions:

1. Combine the almond meal, parmesan cheese and lemon pepper seasoning in a shallow dish.

2. Dip the fillets in the egg then dredge in the almond mixture.

3. Melt the butter in a large skillet over medium-high heat.

4. Add the fillets to the skillet and cook for 3 to 4 minutes on each side until the crust is browned and the fish is just cooked through.


Honey-Baked Salmon Fillets

Servings: 4

Net Carbs: 4.5g

Ingredients:

4 (6-ounce) boneless salmon fillets

1 to 2 tablespoons honey


Instructions:

1. Brush the salmon fillets with honey then season with salt and pepper.

2. Place the fillets on a foil-lined baking sheet. 3. Bake at 375°F for 15 to 18 minutes until the flesh flakes easily with a fork.

Spicy Fish Curry

Servings: 4

Net Carbs: 5.5g

Ingredients:

4 tablespoons coconut oil, divided

½ small red onion, chopped


1 teaspoon fresh grated ginger

½ teaspoon whole mustard seeds

1 teaspoon curry powder

½ teaspoon ground turmeric

½ teaspoon salt

¼ teaspoon ground cumin

1 (15-ounce) can coconut milk, shaken

4 (6-ounce) white fish fillets

Fresh chopped cilantro

Instructions:

1. Melt half the coconut oil in a large saucepan over

medium heat.

2. Add the onion, garlic, ginger and mustard seeds

then sauté for 5 minutes.

3. Stir in the spices and cook for another 3 minutes.

4. Add the coconut milk then bring to a boil.

5. Reduce heat and simmer for 15 minutes.

6. Heat the remaining coconut oil in a large skillet

over medium-high heat.

7. Cook the fish for 2 to 3 minutes on each side.

8. Add the fish to the curry and simmer on low for 5

minutes.

9. Serve the curry hot with fresh cilantro.


Baked Halibut With Coconut Cream

Servings: 4

Net Carbs: 4g

Ingredients:

4 (6-ounce) boneless halibut fillets

2 tablespoons lemon juice


Curry powder to taste

1 cup canned coconut milk, stirred

¼ cup ground flaxseed

2 tablespoons nutritional yeast



Pinch dried Italian seasoning

Pesto Grilled Salmon

Servings: 4

Net Carbs: 1.5g

Ingredients:

1 ½ cups fresh basil

¼ cup toasted pine nuts

¾ cups grated parmesan

1 clove minced garlic

2/3 cups olive oil

4 (6-ounce) boneless salmon fillets (1-inch thick)

Olive oil


Instructions:

1. Combine the basil, pine nuts, parmesan, and garlic in a food processor.

2. Pulse the mixture several times to combine.

3. With the processor running, drizzle in the olive oil.

4. Season with salt and pepper to taste.

Instructions:

1. Brush the halibut fillets with lemon juice then

season with salt, pepper and curry.

2. Place the fillets a foil-lined baking sheet.

3. Bake at 425°F for 10 to 12 minutes until the flesh

flakes easily with a fork.

4. While the fish is cooking, combine the remaining

ingredients in a blender.

5. Blend until smooth and well combined then drizzle

over the fish to serve.


5. Brush the salmon fillets with olive oil then season with salt and pepper.

6. Spoon some of the pesto over each fillet and place it on a foil-lined baking sheet.

7. Bake at 375°F for 15 to 18 minutes until the flesh flakes easily with a fork.

Sesame-Crusted Tuna Steaks

Servings: 6

Net Carbs: 1.5g

Ingredients:

6 (6-ounce) tuna steaks (1-inch thick)


½ cup raw sesame seeds

¼ cup olive oil

Grilled Salmon With Cilantro Lime Sauce

Servings: 4

Net Carbs: 9g

Ingredients:

1-pound boneless salmon fillet

Olive oil, as needed


1 ripe avocado, pitted and chopped

½ cup mayonnaise

¼ cup fresh chopped cilantro

1 tablespoon lime juice

Instructions:

1. Heat the oil in a large nonstick skillet over medium-

high heat.

2. Season the tuna with salt and pepper to taste then

coat both sides with sesame seeds.

3. Place the tuna in the skillet and cook for 2 to 3

minutes until the seeds are browned.

4. Turn the tuna and cook for another 2 to 3 minutes

until the tuna is just seared and the seeds are

browned.

5. Slice the tuna thin to serve.

Instructions:

1. Preheat the grill to medium heat and brush the grates

with olive oil.

2. Brush the salmon with olive oil and season with salt

and pepper.

3. Place the salmon skin-side-down on the grill then

cover the grill and cook for 15 to 20 minutes until the

salmon is cooked through.

4. While the salmon is cooking, combine the remaining

ingredients in a blender and blend until smooth.

5. Cut the salmon into fillets and drizzle with sauce to

serve.


Zucchini Pasta With Meat Sauce

Servings: 6

Net Carbs: 15g

Ingredients:

5 medium to large zucchini



1 stalk celery, diced



2 (14-ounce) cans crushed tomatoes

6 ounces tomato paste

½ cup dry red wine

1 ½ teaspoons dried Italian seasoning


Parmesan cheese, to serve

Instructions:

1. Use a spiralizer or vegetable peeler to peel the squash into noodles.

2. Spread the noodles out in a colander then sprinkle with salt and let drain 20 minutes.

3. Pat the noodles dry with paper towels.

4. Heat the oil in a medium skillet over medium-high heat.

5. Add the onions, celery and garlic and sauté for 3 to 4 minutes.

6. Stir in the ground beef and cook until browned then drain the fat.

7. Add the rest of the ingredients then bring to a boil.

8. Reduce heat and simmer for 30 minutes.

9. Stir in the noodles and toss to coat with sauce.

10. Remove from heat and top with the parmesan cheese to serve.


Squash Pasta With Kale Pesto

Servings: 4

Net Carbs: 7.5g

Ingredients:

2 cups chopped kale

1 cup fresh chopped basil

1 teaspoon salt

¼ cup olive oil

½ cup parmesan cheese

¼ cup chopped walnuts


4 medium to large summer squash


Chicken Alfredo With Zucchini Noodles

Servings: 4

Net Carbs: 6g

Ingredients:


¼ cup butter


1 cup heavy cream

½ cup grated parmesan

1 teaspoon dried basil

4 boneless skinless

chicken breast halves, sliced thin

Instructions:

1. Combine the kale, basil and salt in a food processor.

2. Pulse several times then leave the motor running while

you drizzle in the oil.

3. Add the parmesan cheese, walnuts, and garlic and

blend smooth.

4. Use a spiralizer or vegetable peeler to peel the squash

into noodles.

5. Spread the noodles out in a colander then sprinkle

with salt and let drain 20 minutes.


7. Melt the butter in a medium skillet over medium-high

heat.

8. Add the pesto and cook for 60 seconds.

9. Stir in the noodles and toss to coat with pesto. Cook

until heated through.

Instructions:

1. Use a spiralizer or vegetable peeler to peel the zucchini

into noodles.

2. Spread the noodles out in a colander then sprinkle with

salt and let drain 20 minutes.


4. Melt the butter in a medium skillet over medium-high

heat.

5. Add the garlic and cook for 60 seconds.

6. Whisk in the heavy cream then stir in the parmesan one

tablespoon at a time.

7. Season with salt, pepper and dried basil then simmer for

3 to 5 minutes.

8. While the sauce is simmering, heat some oil in another

skillet.

9. Add the sliced chicken and cook until it is no longer pink.

10. Stir in the noodles into the sauce and toss to coat then

stir in the chicken.

11. Cook until just heated through then serve hot.


Lasagna With Zucchini Noodles

Servings: 6

Net Carbs: 6g

Ingredients:

3 large zucchini


2 cups marinara sauce

1 teaspoon salt

½ teaspoon pepper

½ teaspoon dried oregano

½ teaspoon dried basil

2 cups whole-milk ricotta

8 ounces shredded mozzarella cheese

¼ cup grated parmesan cheese

1 large egg, whisked well

Instructions:


2. Peel the zucchini into long ribbons using a potato peeler then lay them out flat on a

clean towel.

3. Sprinkle the zucchini with salt and let rest for 15 minute then pat dry.

4. Cook the ground beef in a skillet over medium-high heat until browned then drain

the fat.

5. Stir in the marinara sauce and season with salt, pepper, oregano, and basil.

6. In a bowl, stir together the cheeses and the egg.

7. Spread half of the meat sauce in a greased casserole dish.

8. Put down a layer of zucchini noodles then add half of the cheese mixture.

9. Add the rest of the meat mixture followed by the remaining noodles and the rest of

the cheese.

10. Cover with foil and bake for 40 minutes.

11. Remove the foil then bake another 15 minutes until the cheese is browned.

12. Let the casserole set for 15 minutes before eating.


Garlic Parmesan Squash Noodles

Servings: 4

Net Carbs: 6g

Ingredients:


½ stick salted butter


1 cup grated parmesan cheese

Instructions:

1. Use a spiralizer or vegetable peeler to peel the squash into

noodles.

2. Spread the noodles out in a colander then sprinkle with salt

and let drain 20 minutes.


4. Melt the butter in a medium skillet over medium-high heat.

5. Add the garlic and cook for 60 seconds.

6. Stir in the noodles and toss to coat with garlic butter.

7. Remove from heat and stir in the parmesan cheese to serve.


Conclusion

Congratulations! You have made it through the entire 30-day fat shred plan. By now it

should be evident to you just how quick and easy this solution is. By changing what you eat

rather than how much you eat (though you should still stick to recommended portion sizes)

you can turn your body into a fat-burning machine. Before you know it, your body will start

eating through your stored fat and the pounds will come melting off! And all you have to do

is follow the simple 30-day meal plan in this book.

What else can you do to maximize your results with the 30-day fat shred plan? First things

first – you want to drink as much water as you can throughout the day. Water is important

for your digestion and it will help to flush all that extra fat from your body. Aim to drink

about six to eight glasses of water per day. You should also be mindful of snacking – if you

get hungry between meals, try snacking on a handful of nuts, a slice of cheese, or a piece of

beef jerky. Don’t reach for those high-carb snacks like potato chips or French fries!

Finally, consider adding some exercise to your daily routine. You don’t have to join a gym or

buy expensive exercise DVDS – just try to get up and moving for 20 to 30 minutes a day. So,

if you are ready to shed those extra pounds and flush away your fat, don’t delay any longer.

Get started with the 30-day fat shred plan today!

onsins3.amazonaws.com/.../dldl/oto3/30dayfatshredplan.pdfquick schemes, this 30-day fat-shredding...

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