mealplan.week32.pdf

WEEK 32 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
delicata squash &
sausage gratin
baked garlic
portobello
mushrooms
creamy squash
apple soup
sesame asparagus
stir-fry
cashew butter
cookies
smoked salmon &
creamy vegetable
skillet
bacon roasted
brussels sprouts
green bean chips
cheesesteak
lettuce wraps
salted caramel
coconut chips
pumpkin blender
pancakes
smoked salmon &
leek quiche
creamy tarragon
chicken salad
steak with
caramelized onions
& mushrooms
chocolate
pumpkin truffles
breakfast grits
mexican chicken
soup
chicken soup
make-ahead
chocolate coconut
bark
turkey sausage
breakfast casserole
roast beef & avocado
salad
smoked salmon
with pesto zoodles
drop biscuits
roasted cabbage
carbonara
southern fried
chicken
brussels sprouts
breakfast hash
instant pot sausage &
kale soup
keto meat pie

CALORIES FAT PROTEIN CARBOHYDRATES
338.85 24.3g 13.03g 19.63g
Ingredients
Preparation
3 delicata squash
3 Tbsp. olive oil, divided
2 tsp. italian herb blend, divided
20 oz. hot or mild turkey italian sausage
1 medium onion, diced
1 large green bell pepper, diced
2 cups grated mozzarella
salt, to taste
black pepper, to taste
1. Preheat oven to 400 degrees. Cut the squash in half lengthwise and use a sharp spoon to scrape out
the seeds and discard. Cut the main part of the squash into pieces about 1 inch square and dice the
end pieces into small pieces about 1/3 inch square.
2. Put the larger squash pieces in a bowl and toss with 1 tablespoon olive oil, 1 teaspoon Italian Herb
blend, and salt and fresh-ground black pepper to taste. Arrange the pieces on a sheet pan and roast
for 25 minutes.
3. While squash cooks, heat 1 tablespoon olive oil in a frying pan over medium-high heat. Squeeze the
sausage out of the casing and cook until it’s nicely browned, breaking apart with a wooden spoon as it
cooks.
4. Remove the browned sausage to a bowl, add a little more olive oil, and cook the onion and green
pepper over medium-high heat until it’s cooked and starting to slightly brown. Add the other teaspoon
of Italian Herb Blend and cook 1 minute more. Remove the onion-pepper mixture to the bowl with the
sausage.
5. Add the rest of the oil and add the smaller squash cubes. Saute over medium high heat until the
squash is quite soft and starting to slightly brown, about 7-8 minutes. Add the sausage, onions, and
peppers back into the pan and cook just until everything is heated through.
6. Remove the roasted squash cubes from the oven, leaving oven on. Spray a large glass or crockery
casserole dish with olive oil or non-stick spray. Put the hot squash in the bottom of the casserole dish,
topping it with the hot sausage/onions/peppers mixture. Sprinkle with grated cheese. Bake uncovered
about 20-25 minutes, or until the mixture is very hot and the cheese is completely melted and nicely
browned. Serve hot.
Delicata Squash & Sausage Gratin
(8 servings)

379.68 30.29g 16.76g 12.79g
Ingredients
Preparation
1/2 oz. red onion, thinly sliced
3 oz. fresh asparagus
1/2 Tbsp olive oil
2 oz. smoked salmon
1/4 cup cream cheese
3 oz. bell pepper, sliced
1. Trim the hard ends of the asparagus
before cutting it into 1 inch lengthwise
slices.
2. Add the olive oil to a skillet over medium-high heat. Once warmed, add in the
onion and sliced bell peppers for about 3 minutes to let them soften. Then, add the
asparagus and cook for 3 more minutes which is when it should start to turn bright
green.
3. While the vegetables are cooking, chop up the smoked salmon. Once the
vegetables are done, mix in the salmon and cream cheese. Once everything is mixed
together, plate and enjoy.
Smoked Salmon & Creamy Vegetable Skillet
(1 serving)

380.84 32.59g 14.04g 16.05g
Ingredients
Preparation
4 large eggs
3/4 cup almond milk
1/4 cup melted butter
2 tsp. vanilla extract
2 1/2 cups almond flour
1/3 cup swerve powdered sweetener
2 tsp. baking powder
1 Tbsp. pumpkin pie spice
1/2 cup pumpkin puree
¼ teaspoon salt
coconut oil for griddle
1. Put all the ingredients, except the coconut
oil, into a high-powered blender and blend
until mixed through. Choose the batter setting
if your blender has one.
2. Allow the pancake batter to rest while you heat the griddle to 300 degrees. Once
heated, melt about a tbsp of coconut oil on the griddle.
3. Pour ¼ cup of batter onto the griddle for each pancake. Once the pancake has
bubbles popping on top and cooked over ½ way through, flip it over and continue to
cook until golden brown on both sides.
4. Add more coconut oil to the griddle as needed until all the pancake batter is gone.
This recipe makes between 15-20 pancakes. Two pancakes are a serving.
5. Top with your favorite low carb syrup, and enjoy!
Pumpkin Blender Pancakes
(10 servings)

369.23 32.08g 16.17g 7.54g
Ingredients
Preparation
1 1/2 cups fine ground almond flour
1 1/2 cups water
salt, to taste
1 1/2 cups diced sausages
8 oz. baby bella, quartered
2 bulbs scallions, diced and separate white
and green parts
1 tsp. fresh thyme, optional
olive oil
1. Sieve through the almond flour first. This will make the grits less gritty. In a medium
sauce pot, bring water to boil and season with two pinches of salt.
2. Slowly stream in almond flour, ¼ cup at a time. Whisk constantly over medium-low
heat to prevent lumps, about 2-3 minutes.
3. Turn off the heat and let the grits sit on stovetop. Cover with a lid for about 15
minutes.
4. In the meantime, in a well-heated skillet, saute the sausage with white scallion
parts for about 5-6 minutes or until the sausage is perfectly charred. Scoop out the
ingredients and leave the oil in the skillet.
5. Use the fat rendered from the sausage to saute mushrooms. Season with 2
pinches of salt. Saute until the mushrooms are tender but not mushy. Scoop out the
ingredients. Set aside.
6. Layer a few tablespoons of grits in a single serving bowl. Top with mushrooms,
sausages, and green scallion parts. Drizzle with olive oil. Serve warm.
Breakfast Grits
(6 servings)

540.69 38.69g 39.27g 9.05g
Ingredients
Preparation
2 Tbsp. avocado oil
1 lb. turkey sausage
4 cloves garlic
1/2 large onio, diced
1 red bell pepper, chopped
1 cup cauliflower, cut in very small florets
1 Tbsp. fresh rosemary
1 tbsp. fresh thyme
10 large eggs
1/2 cup coconut cream
1 1/4 tsp. sea salt
1.Preheat the oven to 350 degrees.
2. Heat a tablespoon of avocado oil in a skillet over medium-high heat. Add the garlic
and saute for about 30 seconds, until fragrant.
3. Add the turkey sausage and cook until browned. Transfer the meat to a large bowl
and set aside.
4. Add another tablespoon of oil to the skillet. Add the onion and cook until browned
and almost starting to caramelize, about 10 to 15 minutes. Add the red peppers,
cauliflower, rosemary and thyme. Stir fry for about 10 minutes, until the veggies
are soft and onions are caramelized. Stir the veggies into the bowl with the meat.
Transfer the mixture into an 8x8 inch glass casserole dish.
5. Reusing the same bowl, whisk together the eggs, coconut cream, and sea salt.
Pour the egg mixture over the meat and veggies.
6. Bake for 45 to 55 minutes, until the eggs are set.
Turkey Sausage Breakfast Casserole
(4 servings)

499.16 45.4g 15.39g 14.22g
Ingredients
Preparation
2 1/2 cups almond flour
1/2 tsp. salt
1/2 tsp. baking soda
1/4 cup butter, melted
2 eggs
1/2 tsp. apple cider vinegar
2 tbsp. milk of choice
1. Preheat the oven to 350 degrees.
2. Add the dry ingredients to a large bowl.
3. In a medium bowl, combine the wet ingredients. Add the wet ingredients to the
dry mixture about 1/3 at a time, stirring until just combined.
4. Line a baking sheet with parchment paper, and drop large tablespoons of dough to
make 2” biscuits.
5. Bake for 10-12 minutes, or until the tops are a light golden brown.
6. Allow them to cool on their cookie sheet for a couple of minutes, and enjoy!
Drop Biscuits
(8 servings)

395.97 29.24g 19.82g 15.07g
Ingredients
Preparation
1 lb. brussels sprouts, trimmed and shredded
1/2 lb. bacon, chopped
3 garlic cloves, minced
1 yellow onion, diced
1 tsp. salt
1/2 tsp. black pepper
4–6 eggs
parlsey, to garnish
red pepper flakes, to garnish
1. Preheat oven to 350 degrees.
2. In a large cast iron skillet over medium heat, cook bacon until crispy. Remove bacon from
skillet and transfer to a paper towel covered plate. In the same skillet, use the bacon grease to
sauté onion and garlic for 1-2 minutes, or until onion is translucent.
3. Slightly reduce heat. Add shredded brussels sprouts, salt and pepper. Sauté for 2-3 minutes
until they begin to soften, stirring frequently.
4. Using a spoon, make four-six wells in the hash to reveal bottom of the skillet. Crack an egg
into each hole and bake for 10-13 minutes, or until the whites are set but the yolk is still runny.
Eggs will be a little bit jiggly when they come out of the oven and will finish cooking after
taken out of the oven. Serve warm and garnish with parsley, and red pepper flakes.
Brussels Sprouts Breakfast Hash
(4 servings)

513.4 55.95g 2.08g 3.87g
Ingredients
Preparation
12 baby portobello mushrooms
olive oil
1 clove of garlic, minced
sea salt, as desired
1. Preheat oven at 400 degrees.
2. Pop off the stems from the baby portobello
mushrooms. I wouldn’t use a knife here because if you just cut it off, you won’t have a lot of
space for the garlic-y goodness.
3. Toss mushrooms in olive oil.
4. Sprinkle garlic inside the mushroom caps as if they were cups. When cooked, the
mushroom caps will be filled with mushroom juice and cooked garlic!
5. Place on baking sheet and pop in oven for 10-15 minutes or until mushrooms are tender.
Baked Garlic Portobello Mushrooms
(3 servings)

438.69 30.19g 22.99g 23.34g
Ingredients
Preparation
1 lb. brussels sprouts
3 cloves garlic
2 Tbsp. black pepper
2 Tbsp. coconut aminos
4 slices bacon, cooked & crumbled
1 Tbsp. of bacon fat
1 Tbsp. sesame oil
1. Preheat the oven to 400 degrees. Wash and trim the
ends off of the brussels sprouts.
2. Put brussels sprouts in a food processor with a slicer attachment. Shred the sprouts into a
thin slices.
3. Place on a roasting pan or sheet. Drizzle with bacon fat and coconut aminos. Season with
pepper, garlic & bacon crumbles.
4. Roast in the oven for 35 minutes. Every 10 minutes remove from the oven and toss to
evenly roast the shreds.
5. After 35 minutes, remove from oven and put into bowl. Drizzle with sesame oil and serve
hot.
Bacon Roasted Brussels Sprouts
(2 servings)

318.13 25.5g 14.26g 11.94g
Ingredients
Preparation
Crust:
2 cups almond flour
1/4 cup ghee, melted
1 egg
1/2 tsp. sea salt
Filling:
2 tsp. coconut oil
2 leeks white and light green parts only, sliced
3 cloves garlic, minced
4 eggs, whisked
1/2 cup almond milk
2 Tbsp. nutritional yeast
2 Tbsp. dill, chopped
1 Tbsp. chives, chopped
1/4 tsp. sea salt
6 oz. smoked salmon, chopped
1. Preheat oven to 350 degrees, and grease a 10 inch quiche dish with
ghee. Combine all ingredients for the crust in a large bowl until a
crumbly dough forms. Press the dough into the quiche dish. Bake for 15
minutes.
2. While the crust is baking, heat coconut oil in a skillet over medium heat. Add sliced leeks
and garlic and stir cooking for 3-4 minutes just softened and fragrant. Remove from heat
and set aside.
3. In a separate bowl, whisk together eggs, coconut milk, nutritional yeast, dill, chives, salt,
and pepper until smooth. Stir in the leek mixture and smoked salmon.
4. Pour the egg mixture into to the par baked quiche crust. Bake in the oven for 40 minutes
until golden, and a knife inserted in the center comes out clean.
5. Cool slightly before slicing and serving.
Smoked Salmon & Leek Quiche
(6 servings)

373.47 12.66g 43.06g 21.13g
Ingredients
Preparation
8 cups chicken broth
2 cups cooked chicken, shredded
1 cup celery root, peeled and diced
1 tsp. garlic powder
1 tsp. onion powder
1 Tbsp. ground cumin
1 (4 oz.) can chopped green chilis
1/3 cup tomatillo salsa
1/2 tsp. minced habanero
1/2 cup scallions, chopped
1/2 cup cilantro, chopped
1. Combine the chicken broth, chicken, celery root, garlic powder, onion powder,
ground cumin, green chilis, tomatillo salsa, and habaneros in a large saucepan.
2. Bring to a boil, then lower the heat to medium and simmer for 20-30 minutes.
3. Add the cilantro and scallions right before serving. Garnish with fresh corn, sour
cream, lime juice, or more cilantro and scallions if desired.
Mexican Chicken Soup
(2 servings)

497.97 44.44g 14.99g 13.59g
Ingredients
Preparation
2 Tbsp mayonnaise
1/2 tsp garlic, minced
1/2 tsp smoked paprika
1/2 avocado
1/4 lemon
1/2 Tbsp olive oil
2 cups shredded mixed greens
2 oz. roast beef lunch meat
2 oz. roasted red pepper
1. In a bowl, mix together the mayonnaise, garlic, and paprika. Set it aside for later use
once combined.
2. Chop the roasted red peppers and slice the avocado in half. Mix them both
together in a large bowl with the lemon juice, olive oil, mixed greens, salt & pepper.
3. Place salad into a bowl, then top with the sliced avocad, red peppers and roast
beef. Spoon on the aioli mayo mixture.
Roast Beef & Avocado Salad
(1 serving)

381.19 36.24g 7.51g 9g
Ingredients
Preparation
1 small green cabbage
4 cloves garlic,
¼ cup olive oil
1 tsp. sea salt
Sauce:
2 egg yolks
8 slices bacon
4 Tbsp. butter, melted
½ tsp. black pepper
⅓ cup coconut cream, melted
salt, to taste
1. Preheat your oven to 350 degrees. Remove the cabbage
outer leaves and trim off the hard part at the bottom. Slice
the cabbage in ½ inch thick slices and lay it on a pre-oiled
cookie sheet.
2. In a small food processor mix the garlic cloves with the olive oil and the salt, until
they form a smooth, runny paste. With a pastry brush, brush the paste onto the
cabbage slices evenly. Put the cabbage in the oven and bake for about 30 minutes,
turning the slices once and brushing the other side with more oil. While the cabbage
cooks prepare the Carbonara sauce.
3. Cut the bacon into small pieces, about 1” wide, then put in a frying pan and cook on
a moderate flame until crispy, then drain from fat and set aside. In a large bowl whisk
together the eggs, melted butter, coconut cream, salt and pepper, to form a smooth
cream.
4. As soon as the cabbage is ready, it should be well cooked and caramelized with
slightly burnt edges, toss it in the bowl with the Carbonara sauce and the bacon
pieces. Serve immediately while still very hot!
Roasted Cabbage Carbonara
(6 serving)

231.75 10.38g 19.79g 17.94g
Ingredients
Preparation
1 onion, diced
1 Tbsp. olive oil
1 Tbsp. minced garlic
2 tsp. ground fennel
2 tsp. dried oregano
2 tsp. dried basil
20 oz. hot turkey Italian Sausage
1 - 14.5 oz. can petite dice tomatoes
4 cups chopped kale
1 cup cauliflower rice
salt, to taste
black pepper, to taste
1. Heat olive oil in the Instant Pot using
SAUTE, MEDIUM HEAT. Add onion and cook
about 5 minutes. Add garlic and spices and
cook 1-2 minutes longer.
2. Squeeze sausage out of the links and add
to Instant Pot. Turn heat to HIGH and brown sausage until it’s well browned and all
water has evaporated, about 6-8 minutes.
3. Add petite diced tomatoes with juice and chicken broth or stock. Lock lid and set
Instant Pot to MANUAL, HIGH PRESSURE, 5 minutes.
4. When cooking time ends, use QUICK RELEASE to release the pressure. Add
chopped kale and cauliflower rice to the pot. Set Instant Pot to SAUTE, MEDIUM
HEAT, 15 minutes.
5. After 15 minutes, check to see if cauliflower rice and kale is done to your preference.
Season soup to taste with salt and fresh-ground black pepper.
6. Serve hot, with freshly grated Parmesan cheese to add at the table.
Instant Pot Sausage & Kale Soup
(6 servings)

128.48 8.27g 5.44g 11.27g
Sesame Asparagus Stir-Fry
(4 servings)
Ingredients
Preparation
2 Tbsp. coconut aminos
2 Tbsp. sesame oil
2 large garlic cloves, crushed
2 lb. asparagus, ends trimmed, cut into 2” pieces
2 tsp. sesame seeds
1. In a skillet, add sesame oil and garlic and heat
until hot. Add asparagus to skillet and stir for
about 5 minutes.
2. Add coconut aminos and salt as desired, and continue stir frying until cooked, for
about a minute longer. Sprinkle with sesame seeds and serve.

442.12 25.53g 44.08g 7.83g
Ingredients
Preparation
1/2 yellow onion
1/2 medium green bell pepper
12 oz. flank steak
1 Tbsp olive oil
1/2 tsp dried oregano
2/3 cup shredded low moisture, part-skim
shredded mozzarella
1/2 Tbsp chopped parsley
1/2 head butter lettuce
1. Thinly slice the onion, pepper, and flank steak. Season the steak with salt and pepper.
2. Place a skillet over medium-high heat and heat the olive oil until it start to simmer.
Add the onion, pepper, dried oregano and salt and pepper to taste. Let it cook for about 5
minutes, continuing to stir them until they tenderize. Once they are done place them on
a plate to the side while preparing the rest of the dish.
3. Turn the heat of the stove-top up to high and place the sliced flank steak into the
skillet. Allow it to cook, stirring periodically, until it browns and cooks through, about 2
minutes per side.
4. Add the onion and pepper into the skillet with the steak and mix the ingredients
together. Then, add the shredded mozzarella cheese on top of the mixture and cover the
skillet tightly and have it stand for around 1 minute or until the cheese melts over the
steak and vegetables.
5. Break the butter lettuce head into 3 or 4 lettuce wrap pieces and scoop out a spoonful
of the steak mixture into each one. Finally, add some finishing touches of parsley and
serve immediately.
Cheesesteak Lettuce Wraps
(2 servings)

483.28 36.79g 29.16g 10.23g
Ingredients
Preparation
1/4 cup yellow onion
1 Tbsp salted butter, melted
1 cup white or bella mushrooms
4 oz. NY strip (top loin) beef steak
1/2 Tbsp olive oil
1. Preheat the grill or a skillet. Brush the butter and
any seasonings to taste on the strip of steak. Let
it sit in the butter and seasonings while you cook
the onions and mushrooms.
2. Heat the olive oil in a skillet over medium-high
heat. Add the onions to cook, stirring them for a
few minutes until they become caramelized. Once
the onions are caramelized, add in the mushrooms
and cook them until tender. Season with salt and
pepper and set aside.
3. Place the steak onto the preheated grill or skillet and cook for 3-4 minutes per side
depending on how you prefer your steak.
4. Serve the steak with caramelized onions and mushrooms on top.
Steak with Caramelized Onions & Mushrooms
(1 serving)

466.38 24.52g 49.32g 11.7g
Ingredients
Preparation
2 tablespoons avocado oil
2 stalks celery, diced
1/4 cup onions, diced
salt and pepper, to taste
2 cloves garlic, minced
1/2 tsp. dried thyme leaves
1/2 tsp. paprika
1 lb. boneless, skinless chicken thighs, cubed
8 oz. riced cauliflower
1. Heat the oil in a large saucepan over medium heat. Add the celery and onions and
season with salt and pepper. Cook, stirring frequently, until the vegetables are tender,
about 5 minutes.
2. Add the garlic, thyme, and paprika and cook until fragrant, about another minute.
Stir in the broth and bring to a boil.
3. Add the chicken and riced cauliflower and reduce the heat to a simmer. Cook until
the chicken is cooked through and the cauliflower is tender, about 12 minutes. Adjust
the salt and pepper to taste.
Chicken Soup
(2 servings)

296.16 21.66g 15.6g 12.7g
Ingredients
Preparation
3/4 cup keto pesto
10 oz. thick cut bacon, chopped
1/2 lb. smoked salmon, chopped
5 medium zucchini, spiralized
1 yellow pepper, diced
1 orange pepper, diced
Keto Pesto:
1 cup fresh spinach
1/2 cup raw cashews
1/2 cup plus 2 Tbsp. olive oil
1/4 cup crumbled goat cheese
1 Tbsp. garlic paste
1 Tbsp. dried basil
1 Tbsp. oregano
1/2 tsp. sea salt
1/2 tsp. pepper
1/2 tsp. thyme
1. Cook chopped bacon in a skillet over medium heat.
Remove bacon from pan and mostly drain the grease.
Set bacon aside.
2. Add peppers into the pan used to cook the bacon.
It still should have traces of bacon grease in it. Saute
peppers for 5 minutes, stirring often.
3. Add all pesto ingredients to a blender and blend until smooth.
4. Add spiraled zucchini, bacon, and salmon to pan with peppers. Cover and cook
over medium heat for 10 minutes, stirring often. Remove from heat, add pesto, and
mix well. Serve warm.
Smoked Salmon & Pesto Zoodles
(4 servings)

458.17 35.18g 27.65g 6.35g
Ingredients
Preparation
5 lbs chicken leg quarters
1 tsp. salt
1 tsp. pepper
1 tsp. garlic powder
1 tsp. paprika
1 cup coconut flour
oil for frying
1. In a large bowl, combine the chicken, salt, pepper, garlic powder, and paprika. Using your
hands, massage the spices into the chicken and be sure it’s well coated. Cover and refrigerate
for at least 2 hours or overnight.
2. Add the coconut flour to the seasoned chicken and toss well to coat. Heat oil about 2 inches
deep in a large, heavy bottomed pan to 375 degrees. Add chicken in batches. Don’t overcrowd
the pan or it won’t get crisp. Cook for about 8 minutes per side, or until a rich, golden brown.
3. Test with a meat thermometer to ensure that the internal temperature of the meat reaches
165 degrees. If you don’t have one, cut into a piece and make sure the meat isn’t pink before
serving.
Southern Fried Chicken
(12 servings)

682.59 60.77g 25.93g 14.66g
Ingredients
Preparation
Crust:
3 Tbsp. lard
3 Tbsp. butter
3/4 cup water
1 tsp. sea salt
2 cups coconut flour
1/4 cup psyllium husk
2 eggs, beaten
Filling:
1 lb. bacon, finely chopped
1 lb. ground lamb
1/2 cup beef broth
1 cup mushrooms, thinly sliced
2 Tbsp. fresh sage and thyme, fine-
ly chopped
1/2 tsp. white pepper
a pinch of cayenne
1 egg, beaten
1.Put the lard, butter and water in a small sauce pan and stir until
melted, but do not let it boil.
2. In a large bowl mix the dry ingredients, make a hollow in the center and put in the beaten eggs,
mixing them roughly with the flour. Pour in the hot water and fat mixture and mix well with an electric
whisk, until a dough is formed. If the dough is too dry add 2 to 3 tablespoons of warm water. Dough
should ball up nicely and be soft and pliable, almost sticky. Set dough aside to rest and make the
filling.
3. Heat a large skillet over medium and add the bacon. Saute the bacon until it starts turning golden.
Add the ground lamb to the skillet and saute on a high flame until it starts to brown. Add the
mushrooms and the broth to the skillet and keep sauteing for another minute. Add the spices to the
skillet and mix well. Turn off the heat and let cool.
5. Take the dough and divide in roughly two parts, then make a ball from each part. Place the dough
between two pieces of parchment paper and roll out with a rolling pin until about ¼ inch thick. Grease
your pie dish with a bit of lard and then lay the first disk of dough inside to line the bottom. Trim and
round the edges. Pour the content of the cooled filling into the pie dish.
6. Roll out the second piece of dough like you did to the first one , but this one should be slightly
thinner and wider than the pie dish diameter.Remove the top parchment from the dough and lay the
dough on the pie to cover it up. Pinch the edges of the dough together to seal the pie. Make about 6
cuts in to the dough, about 1 inch long to let the steam out. Brush the top of the pie with the beaten
egg.
7. Bake the pie at 350F for 45 minutes. Allow to cool for 10 minutes before serving.
Keto Meat Pie
(9 servings)

133.96 6.24g 1.82g 21.29g
Ingredients
Preparation
1 large butternut or acorn squash
1 apple
6-8 cups broth or stock
1/2 cup coconut milk
1 tsp. sea salt
1/2 tsp. garlic salt
1 tsp. basil
1/2 tsp. oregano
parsley, for garnish
1. Peel squash and cut in half length-wise. Deseed
your squash and chop into 1-inch pieces. Place in a
large pot.
2. Peel and chop apple into chunks. Place in pot along with squash. Cover with stock
or broth.
3. Bring to a boil, then simmer for about 20 minutes, or until squash is soft.
4. Scoop squash and apples into blender, along with coconut milk. Puree until
smooth, adding in your broth/stock until desired consistency is reached.
5. Stir in herbs and spices. Serve hot or chilled.
*good for a ‘carb up’ meal or carb cycling for those who are ready.
Creamy Squash Apple Soup*
(4 servings)

141.04 7.94g 4.7g 16.27g
Ingredients
Preparation
5 lb. green beans, blanched
1/3 cup coconut oil, melted
4 tsp. salt
1/4 cup nutritional yeast
1. Place green beans in a large bowl. Pour oil on top of
beans and toss to coat.
2. Sprinkle seasonings on top of coated beans and stir
well.
3. Dry in dehydrator until crisp dry. This takes
approximately 10 - 12 hours at 125 degrees, or 8 hours
at 135 degrees, but occasionally longer. You could also bake in a low temperature
oven.
4. Store in an airtight container.
Crispy Green Bean Chips
(10 servings)

363.68 26.62g 16.59g 15.39g
Ingredients
Preparation
3 cups cooked chicken breast, diced
¼ cup avocado oil
2 Tbsp. sherry vinegar
2 medium pears
¼ cup red onion, small diced
¼ cup pomegranate seeds
2 Tbsp. fresh tarragon, minced
1 tsp. sea salt
1. Place chopped chicken in a large mixing bowl. Mince
the tarragon and add to the bowl, along with the
pomegranate seeds if using.
2. Peel and chop the pears, placing 1/2 cup into the mixing bowl. Blend remaining 1 cup of
chopped pear, avocado oil, sherry vinegar, and sea salt until thick and smooth.
3. Pour the dressing over the chicken and toss around in the bowl until evenly coated then
serve over a bed of leafy greens.
Creamy Tarragon Chicken Salad
(4 servings)

123.06 10.45g 3.13g 8.74g
Ingredients
Preparation
16 Tbsp. cashew butter
1/2 cup. stevia
1/2 tsp. baking soda
1 tsp. vanilla extract
1 tsp. salt
2 eggs
1. Preheat oven to 350 degrees and line a baking
sheet with parchment paper.
2. Combine all ingredients in a large bowl and fold together until a sticky dough is
formed. Drop the dough by rounded tablespoons onto the prepared baking sheet.
Use your fingers (getting them wet helps prevent sticking) to gently press the dough
down into a cookie shape.
3. Bake for 10-12 minutes, until the cookies are lightly golden. Cool on the pan for 10
minutes, then transfer to a wire rack to cool completely. Serve at room temperature,
or store them in the freezer for a firm and crispy texture.
Cashew Butter Cookies
(14 servings)

125.18 7.01g 1.33g 16.04g
Ingredients
Preparation
6 cups coconut chips
6 Tbsp. stevia
2 Tbsp. water
1/4 tsp. salt
1. Place all ingredients in a large pan. Cook on the
stovetop over very low heat until lightly toasted /
browned.
2. Cool before eating.
Salted Caramel Toasted Coconut Chips
(30 servings)

109.29 10.65g 1.13g 5.57g
Ingredients
Preparation
2 1/2 cups macadamia nuts
1/2 cup water
3 Tbsp. apple cider vinegar
1 tsp. salt
3 Tbsp. butter, softened
1 cup canned pumpkin
1 Tbsp. pumpkin pie spice
1 tsp. cinnamon
1 tsp. vanilla
3 Tbsp. stevia
4 oz. dark chocolate (70% - 85%)
1. Line a cookie sheet with parchment paper. Set aside. In a
food processor, combine nuts or seeds, lemon juice, water,
salt. Process until smooth. Add butter and granulated
sweetener and process until smooth, scraping down sides of
processor bowl as needed.
2. Add canned pumpkin and process until smooth. Add
pumpkin pie spice, cinnamon, syrup and vanilla. Process until
smooth, again scraping sides of bowl as needed.
3. Place truffle mixture in the refrigerator to chill for at least 1
hour.
4. Using a scoop take tablespoonfuls of the mixture and roll into balls. Place on a
parchment lined cookie sheet. Place rolled balls in freezer for 30 minutes.
5. Place the chocolate in the top of a double boiler and heat over low heat until
melted and smooth when stirred. Dip truffles into the melted chocolate, placing back
on parchment paper-lined sheet. Place the cookie sheet into the refrigerator to set
the chocolate.
6. Leave in the refrigerator for at least 4 hours to completely set, or overnight for best
results.
Chocolate Pumpkin Truffles
(30 servings)

166.29 13.19g 2.09g 10.77g
Ingredients
Preparation
1/2 cup coconut cream
4 Tbsp unsweetend coconut flakes
1/8 cup sliced almond
3/4 cup dark chocolate chips (use Lily’s or ChocZero)
1. Grease a small baking pan/tray.
2. In a microwave safe bowl, microwave the dark
chocolate chips in 10 second increments while stirring
between each one until they fully melt.
3. Mix the coconut cream, shredded coconut, and sliced almonds in with the melted
dark chocolate.
4. Pour the chocolate mixture onto the lined tray and place it in the freezer for 45-60
minutes, or until it is fully set. Then, cut the bark into 9 squares and store them in an
airtight freezer container.
*Have 1-2 pieces of chocolate bark per snack/dessert.
Make-Ahead Chocolate Coconut Bark
(9 servings)

mealplan.week32.pdf

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