mealplan.week34.pdf

WEEK 34 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
scrambled eggs with
smoked salmon
salmon patties
korean pork
dumplings
air fryer whole
chicken
vanilla tahini fudge
fat bomb
breakfast burrito winter salad
cajun shrimp
kebabs
vegetable curry cookie dough bars
steak breakfast hash loaded cauliflower
crispy zucchini
chips
seafood chowder
chocolate mug
cake
pumpkin breakfast
cookies
chile relleno casserole
ginger-lime
salmon
pumpkin pie fat
bombs
apple cobbler bread keto sourdough shakshuka
hummingbird cake
spaghetti squash
fried rice
spicy chili lime
chicken thighs
chorizo omelette
instant pot tom kha
gai
scallop scampi

CALORIES FAT PROTEIN CARBOHYDRATES
340.12 20.81g 33.04g 2.83g
Ingredients
Preparation
6 large eggs
1 Tbsp. butter
3 oz. wild smoked salmon
1 Tbsp. shallots, sliced
1 Tbsp. capers
1 tsp. Fox Point Penzey’s seasoning
1. Beat eggs with seasoning. Heat the butter in a skillet over medium heat. Add the eggs and
stir until almost fully set.
2. Once cooked, serve topped with wild salmon, shallots and capers.
Scrambled Eggs with Smoked Salmon
(2 servings)

495.3 41.66g 18.58g 14.11g
Ingredients
Preparation
2 large collard leaves, washed & dried
3 slices bacon
1/4 red bell pepper, thinly sliced
1/4 red onion, thinly sliced
1 egg
1/3 avocado, sliced
2 Tbsp. salsa
1. Heat a small cast-iron or ceramic skillet
over medium heat. Add bacon and let it cook
slowly.
2. Once bacon is cooked through, remove it from the pan and set aside. Leaving
bacon fat in the pan, add the red pepper and onion, let cook over medium heat until
soft.
3. While the vegetables are cooking, de-stem collard leaves by cutting off the stem
at the end of the leaf and carefully sliding your knife under the thick collard rib. You
want the finished leaves to be an even thickness throughout so they are pliable.
4. Once vegetables are soft, shift them to the side of the skillet and add the egg. Use
a form to break the yolk and cook scrambled.
5. To assemble: place the collard leaves one on top of the other, with the darkest part
of the leaves facing down on your cutting board. Layer on the cooked vegetables,
egg, avocado, bacon and salsa.
Breakfast Burrito
(1 serving)

317.69 17.1g 27.71g 14.42g
Steak Breakfast Hash
(2 servings)
Ingredients
Preparation
2 Tbsp. butter, divided
8 oz. steak of choice, cubed
4 oz. cauliflower florets, chopped
4 oz. yellow onion, chopped
3 oz. red bell pepper, sliced
3 oz. yellow bell pepper, sliced
1 oz. jalapeno, finely minced
1 Tbsp. fresh parsley, chopped
1. Melt 1 tablespoon butter in a large skillet over medium-high heat. When pan is hot
and a drop of water sizzles when added to the pan, add the chunks of steak. Season
steak cubes with salt and pepper. Sear on each side over medium high heat, then
turn heat to low and cook to desired doneness.
2. Remove steak from the pan to a plate. Tent with foil to keep warm. Turn heat to
medium and add the second tablespoon of butter.
3. When butter stops foaming, add cauliflower and cook for about 2 minutes, stirring
occasionally. Add onion to the pan and cook until edges of the onion are just starting
to brown, then stir in the peppers. Season with salt and pepper,
4. When peppers are crisp-tender and onions and cauliflower are tender and cooked
through, stir in steak cubes and any liquid that has collected. Stir in parsley just
before serving.
5. Taste and adjust seasoning with salt and freshly ground black pepper, if desired.

183.36 14.9g 6.13g 14.37g
Ingredients
Preparation
1can pumpkin puree
1/2 cup almond butter
1/2 cup cassava flour
1/2 cup stevia
1/2 cup finely shredded coconut
1/4 cup pumpkin seeds
1/4 cup pecans, chopped
1/4 cup coconut flour
2 tsp. cinnamon
2 tsp. ginger
3/4 tsp. allspice
1/2 tsp. nutmeg
1/4 tsp. cloves
1 Tbsp. baking powder
1. Preheat oven to 350 degrees. Line a baking sheet with
parchment paper.
2. Combine all ingredients in a large mixing bowl or the
bowl of your stand mixer and mix until combined.
3. Scoop 2 tablespoons of cookie dough into your hand and form into a ball. Then
flatten until about 1/2” thick. Sprinkle a few more pumpkin seeds on top of each
cookie for garnish, if you like.
4. Bake for 19 to 22 minutes. Cool on the baking sheet for a few minutes before
transferring to a wire rack to finish cooling.
Pumpkin Breakfast Cookies
(10 servings)

298.56 27.31g 7.79g 9.93g
Ingredients
Preparation
Cobbler:
1 cup almond flour
1/4 cup swerve confectioner sugar
1 1/2 tsp. ground cinnamon
1/8 tsp. salt
1/4 cup chilled butter, cubed
1 Tbsp. coconut milk
1 tsp. vanilla extract
For the Bread:
2 1/4 cups almond flour
1/2 cup swerve confectioner sugar
2 tsp. ground cinnamon
2 tsp. baking powder
1/4 tsp. baking soda
2 eggs
1/2 cup + 2 Tbsp. coconut milk
2 Tbsp. olive oil
1 Tbsp. vanilla extract
1 Tbsp. apple cider vinegar
2/3 cup fresh grated apple
1. Preheat oven to 350 degrees. Line your bread pan with
parchment paper.
2. For the cobbler: In a large bowl, whisk together almond
flour, coconut flour, Swerve, cinnamon and salt. Cut in
butter with a pastry cutter. Add milk, vanilla. Using your
hands, work the wet ingredients into the flour and butter
until you have dough. You will break this apart and crumble
it over the bread batter later. Set aside for now.
3. For the bread: In a large bowl, whisk together almond
flour, cinnamon, baking soda and baking powder. Sift in swerve. Whisk until
combined evenly. Add eggs, milk, olive oil, apple cider vinegar and vanilla extract.
Blend until smooth with whisk or electric hand mixer. Add apple and blend once
more. Pour batter into your parchment lined bread pan. Break your crumble topping
into pieces and sprinkle evenly overtop. Cover your bread pan tightly with foil.
4. Bake in a preheated oven for 65 minutes covered, then 8 minutes uncovered. Allow
bread to cool completely before slicing.
Apple Cobbler Bread
(8 servings)

376 33.61g 9.1g 14.06g
549.12 51.45g 11.32g 27.64g
Ingredients
Preparation
1 cup butter, softened
3/4 cup granulated Swerve
1/2 cup Lakanto brown sugar
6 large eggs
3 cups superfine almond flour
1 cup coconut flour
pinch of salt
3/4 tsp. ground cinnamon
1/4 tsp. ground allspice
4 tsp. baking powder
1/2 tsp. xanthan gum
2 tsp. banana extract
2 cups almond milk
1/2 cup finely chopped fresh pineapple
1/2 cup shredded coconut
1/2 cup chopped pecans
Keto Cream Cheese Frosting (double batch)
1 cup unsweetened shredded coconut
8 pecan halves to garnish top of cake
1. Preheat the oven to 325 degrees. Grease two 9-inch cake pans,
and line the bottoms with parchment paper which will ensure
the finished cake won’t stick to the bottom.
2. In a large bowl, cream the butter and sweeteners together
with a mixer until smooth. Add the eggs, almond flour, coconut
flour, salt, cinnamon, allspice, baking powder, xanthan gum,
vanilla extract, banana extract, and almond milk.
3. Blend for 2 – 3 minutes, or until fully smooth. Stir in the chopped pineapple, 1/2 cup shredded
coconut, and 1/2 cup chopped pecans. Divide the batter between the two cake pans, and spread evenly
with a silicone spatula. Bake for 45 minutes, or until a toothpick inserted in the center comes out clean.
Remove the cake and cool for 30 minutes on a wire rack.
4. Meanwhile, spread 1 cup of unsweetened shredded coconut on a baking sheet and toast in the oven
for 3 – 5 minutes, or until golden brown. Remove and set aside to garnish.
5. Carefully run a knife around the rim to release the first cake, then turn out onto a cake plate or
pedestal. Place about 1/3 of the cream cheese frosting in center of cake and carefully spread to the
edges with a warm knife. Place second cake upside down over the frosting layer. Carefully frost the
top and sides of cake.
6. Press toasted coconut evenly into the sides of the cake with your hands, and blow or wipe any
excess coconut off of the plate when finished. Garnish the top of the cake with pecan halves if desired.
Can be served immediately, but it’s better after chilling for at least 2 hours or overnight. Store in an
airtight container in the refrigerator for up to 5 days, or in the freezer for up to 6 months.
Hummingbird Cake
(16 servings)
With Frosting
Without Frosting

772.93 66.80g 36.15g 8.1g
Ingredients
Preparation
2 eggs
1/4 cup spinach
2 Tbsp. heavy cream
2 Tbsp. white onion, diced
2 oz. chorizo, cooked
1/4 cup shredded cheddar
1 Tbsp. sour cream
1/2 oz. avocado, diced
1 slice baco, cooked & crumbled
1. In a medium bowl, beat the eggs until fluffy. Add the spinach, heavy cream and
white onion.
2. Place a skillet used to cooke the chorizo over low-medium heat and pour in the egg
mixture. Cook until the bottom is firm and bubbles form on the top. Flip the omelette
and allow the other side to fully cook.
3. Place the omelette on a plate. Add the chooked chorizo and shredded cheddar to
the middle and roll into an omelette shape. Top with sour cream, bacon crumbles &
diced avocado.
Chorizo Omelette
(1 serving)

578.61 41.26g 41.31g 10.83g
Ingredients
Preparation
For the salmon patties:
4 (6oz) cans wild salmon
2 Tbsp. arrowroot flour
1 shallot, finely diced
2 cloves garlic, minced
2 Tbsp. parsley, finely diced
1 lemon, juice and zest
1 tsp. sea salt
1 tsp. pepper
2 Tbsp. avocado oil, divided
Salt and pepper
For the sauce:
1 avocado
1/2 cup parsley
1/4 cup olive oil
1 tsp. white vinegar
juice of 1 lemon
2 cloves garlic
Salt and pepper, to taste
1. To prepare the sauce, place all sauce ingredients in a food processor and pulse until
smooth. Add more water if desired depending on the consistency you want. Taste
and season with additional salt and pepper, as desired. Set aside.
2. For the salmon cakes, chop shallot, garlic and parsley as noted. Add all of the
ingredients for the salmon cakes through the pepper to a medium size bowl. Mash
everything together with a large fork or your hands. Form the salmon mixture into 4
patties.
3. Heat a large skillet over medium heat and add 1 tbsp avocado oil. Once the skillet
is hot, place the salmon cakes in the skillet to cook. Cook, without disturbing, for 3-4
minutes on each side, until golden brown on the outside.
4. Drizzle some of the sauce over the salmon patties and enjoy.
Salmon Patties
(4 servings)

218.55 18.3g 5.69g 12.69g
Ingredients
Preparation
5-6 cups kale stems removed, chopped
1/3 cup arugula
1/4 cup red cabbage, shredded
4 grape tomatoes, halved
2 Tbsp. toasted pecans
1 Tbsp. sliced almonds
1 1/2 Tbsp. pomegranate seeds
Dressing:
3 Tbsp. avocado oil
1 Tbsp. tahini
salt, to taste
pepper, to taste
Make the dressing:
1. Add the dressing ingredients to a bowl or a jar.
Whisk or shake until combined. Taste and adjust
seasonings.
Make the salad:
1. Remove and discard the hearty stems and tear or chop the kale leaves into thin
piece and place in a large bowl. Drizzle with oil & a pinch of salt and use your hands to
massage until the leaves start to soften and wilt.
2. Add the remaining salad ingredients to the bowl. Drizzle with dressing, black
pepper and toss lightly to coat.
Winter Salad
(4 servings)

492.54 38.58g 19.44g 20.94g
Ingredients
Preparation
1 large head cauliflower, chopped
10-12 oz. bacon
1 bunch scallions, green parts only, sliced
1 cup shredded cheddar
1 tsp. salt
1 tsp. black pepper
2 sprigs thyme
1. Preheat oven to 400 degrees.
2. Spread bacon out on a large baking sheet. Bake until done, about 10 to 20 minutes,
depending on thickness.
3. Remove bacon to plate, and set aside. Keep pan with fat. Spread out cauliflower
on pan with bacon fat. Sprinkle with salt and pepper. Toss well with two spoons, so
cauliflower is well-coated with fat.
4. Roast cauliflower about 22 minutes, or until browned on its edges. Remove pan
from oven. Add scallions and shredded cheese. Reduce oven temp to 200 degrees.
Put back in oven for 5 minutes.
5. Remove from oven. Transfer to serving dish or individual plates. Top with scallions
and lots of fresh thyme. Serve.
Loaded Cauliflower
(3 servings)

451.45 27.97g 30.14g 21.88g
Ingredients
Preparation
2 lbs. ground beef
2 small onions, diced
1 cup water
14 oz. red salsa
8 oz. cheddar, grated
8 oz. canned whole green chiles
8 oz. canned diced green chiles
7 oz. tomato paste
2 tsp. salt
2 tsp. dried oregano
2 tsp. cumin
1 tsp. baking soda
fresh cilantro for garnish
1. Preheat oven to 375 degrees. Grease a large casserole dish. In medium size bowl
combine salsa, tomato paste and cumin, stirring well. Measure out 1 cup. Set aside.
2. Combine coconut flour & baking soda in a small bowl. Set aside.
3. Combine ground beef, water, the 1 cup portion of thickened salsa, onions, diced
green chilies, apple cider vinegar, oregano, sea salt and pepper in a large bowl. Mix
well. Add the coconut flour mixture to the large mixing bowl, and stir well again.
4. Spread meat mixture into greased casserole. Top with remaining salsa. Lay whole
green chilies (spread out) over the surface.
5. Bake in preheated oven about 45 minutes, until bubbly around edges and slightly
puffed all over. Remove from oven.
6. Top casserole with grated cheese. Return casserole to hot oven for 10 minutes, until
cheese is well melted, but not crispy (it should be soft and creamy on top). Serve with
salad, sour cream and olives. Top with fresh cilantro.
Chile Relleno Casserole
(6 servings)

317.47 30.25g 5.62g 13g
Ingredients
Preparation
2 cups pecans, soaked overnight & drained
2/3 cups chia seeds, ground to a meal
1/2 cup purified water
2 whole eggs + 2 egg whites
1/4 cup psyllium husk powder
1/4 cup stevia
1/4 cup avocado oil or olive oil
1/4 cup sauerkraut liquid
1 tsp. sea salt
1/2 tsp. baking soda
1. Use a food processor or blender to purée
soaked nuts with filtered water and oil until
mostly smooth (about 1 minute ). Add sauerkraut juice. Pulse again until just combined
(about 10 seconds). Scrape into a glass or ceramic bowl. Stir in chia seed meal well.
2. Cover loosely with a towel or plate. Place in a very warm location (ideally 95 to 105 degrees)
for 10 hours or overnight. Fermentation in a cool kitchen will still occur but it will take longer,
about 24 hours.
3. Once nuts and seeds are soured (fermented), preheat the oven to 350 degrees. Grease just
the ends of a loaf pan and line with one strip of parchment paper (which allows you to pull it
out easily).
4. Sift together coconut flour, psyllium, sweetener, baking soda and sea salt. Set aside. Add
eggs to soured nut and seed mixture.
5. Add flour mixture. Mix with handheld electric beaters until thoroughly combined. With
your hands or a rubber spatula, form into loose loaf shape. Place into greased loaf pan. Gently
pat and smooth the loaf so it’s slightly mounded in the middle.
6. Bake until a sharp knife inserted into the center comes out clean (about 45 minutes) or it
looks done. Loaf will be well browned, more so with some nuts than others.
Keto Sourdough
(10 servings)

510.07 41.52g 17.98g 18.23g
Ingredients
Preparation
1 medium spaghetti squash
1 1/2 cups pork sausage
1 bunch green onions, sliced
2 eggs, scrambled
1/4 cup sesame oil
2 Tbsp. coconut aminos
1 Tbsp. fresh ginger, grated
1 clove garlic, minced
3/4 tsp. salt
1. Take one half of the squash and, using a large spoon, scoop out the entire contents
in one section. Place it flat side down on a cutting board and make slices down,
perpendicular to the rainbow-like arch of the squash’s “noodles”. Cut the strands
close together so you “rice” the squash, having lots of short pieces. Continue until the
entire squash half is “riced.” Repeat with the second half of the squash.
2. Heat 2 Tablespoons sesame oil in large skillet. Add the pork, green onions and
ginger and sauté over medium-high heat for 2 minutes. Top with spaghetti squash,
sea salt (sprinkle it evenly over the squash) and garlic (evenly distribute). Reduce heat
to medium. Fry the squash without stirring for 5 minutes. Add remaining oil near the
center of the pan and flip sections of the squash, using an offset metal spatula. Fry
again for 5 minutes.
3. Flip the squash again, if needed, to evenly brown. Optionally, reduce the heat and
repeat one final time, until all squash is golden, the pork is browned and the dish is
fragrant. Fold in scrambled egg that was set aside. Turn off heat.
4. Garnish with coconut amino acids and green onions. Serve.
Spaghetti Squash Fried Rice
(4 servings)

351.19 20.02g 35.91g 7.87g
Ingredients
Preparation
5 cups water
3 lb. chicken thighs, boneless and skinless
4 cups veggies zucchini, mushrooms and
celery preferred, sliced
15 oz. full fat coconut milk
3 green onions, sliced
juice of one lime
1 Tbsp. fish sauce
3 Tbsp. fresh ginger, grated
1 Tbsp. + 1 tsp. sea salt brand
5 drops liquid stevia
one stalk fresh lemongrass
¼ cup cilantro
1.Add to Instant Pot insert: water, chicken,
veggies, fresh lemongrass and sea salt.
2. Put on lid. Shut steam valve. Choose “Stew”
button, then decrease time to 15 minutes. When
timer goes off, allow steam to release naturally
for 45 minutes (if you have the time); otherwise,
carefully do a quick release. (Press “Cancel”
button. A dish towel or hot pad can be helpful to
carefully open steam valve.)
3. Use tongs to remove thighs to cutting board. Cut into bite-size pieces and return
to pot. Add coconut milk, green onions, lime juice, fresh ginger, coconut aminos, fish
sauce, stevia to the pot. Stir well, serve, and garnish with fresh cilantro.
Instant Pot Tom Kha Gai
(8 servings)

420.68 30.66g 35.01g 0.22g
Ingredients
Preparation
1 5 lb. whole chicken, giblets re-
moved
2 Tbsp. avocado oil
1 Tbsp. salt
1 tsp. black pepper
1 tsp. garlic powder
1 tsp. paprika
1/2 tsp. dried basil
1/2 tsp. dried oregano
1/2 tsp. dried thyme
1. Combine all of the seasonings with the oil to make a paste
and spread it all over the chicken.
2. Spray the air fryer basket with cooking spray. Place the
chicken in the basket breast side down and cook at 360
degrees for 50 minutes. Flip the chicken to breast side up and cook for an additional 10
minutes.
3. Check to make sure the breast meat has an internal temperature of 165 degrees. Carve and
serve.
Air Fryer Whole Chicken
(12 servings)

441 35.58g 13.76g 24.76g
Ingredients
Preparation
1 onion, finely chopped
1/2 lb. extra firm tofu, cubed
1 Tbsp. curry powder medium
1 tsp. garam masala
1 tsp. ground cumin
1/4 tsp. ground turmeric
1 zucchini, diced
2 cups cauliflower florets
1/4 tsp. chili powder
1/2 tsp. salt
14 oz. tomatoes, chopped
13.5 ounces coconut milk t
2 cups cauliflower florets
2 handfuls spinach
fresh cilantro
1. Heat a tablespoon of oil in a large frying pan.
Add the onion to the pan, let cook for a few
minutes until softened. Add minced garlic and
zucchini. Stir and let cook until the zucchini is
browning and soft.
2. Cut the tofu into cubes or tear apart with your
hands and add. Cook for a couple of minutes. Add all the spices and salt and cook for
30 seconds until fragrant.
3. Add the chopped tomatoes, coconut milk and cauliflower. Leave to simmer for 15-
20 minutes until the sauce has thickened and the cauliflower is cooked.
4. Add the spinach and leave to wilt. Use cilantro to garnish.
Vegetable Curry
(3 servings)

511.73 21.15g 62.02g 18.5g
Ingredients
Preparation
1 Tbsp. ghee
1/2 cup onion, finely chopped
1 large bulb fennel, sliced
2 cups carrots, sliced
32 oz. clam juice
1 cup water
1 tsp. salt
1/4 tsp. ground pepper
1/8 tsp. thyme
1 lb. cod fillet, cut into chunks
1 lb. shrimp, peeled & deveined
1/2 cup coocnut cream
1/4 cup fresh parsley, chopped
1. Melt ghee in a large saucepan over medium-
low heat. Add onion and fennel; cook, stirring
occasionally until tender, about 10 minutes.
2. Add carrots, clam juice, water, salt, pepper and
thyme. Bring to boil; reduce heat, cover and simmer
until carrots are just tender, 10 minutes.
3. Add cod and shrimp; simmer, covered, until opaque, 5 minutes.
4. Gently stir in cream and heat through (do not boil). Sprinkle with parsley.
Seafood Chowder
(3 servings)

314.1 19.86g 28.65g 5.05g
Ingredients
Preparation
1 1/2 lbs. salmon
1 bunch scallions, sliced
1/4 cup sesame oil
2” ginger, grated
2 cloves garlic, crushed
1 Tbsp. lime juice
1 tsp. lime zest
1/4 tsp. salt
1 tsp. stevia
5 zucchini, thickly sliced
1. Preheat oven to 375 degrees. Grease a casserole dish
that fits the size of your salmon fillets and how many
veggies you’re cooking.
2. In the blender combine greens parts of the scallions,
oil, ginger, garlic, coconut aminos, lime juice, zest,
sweetener and sea salt. Pulse to combine, but not fully
pureed.
3. Place cold salmon fillets directly on top of the zucchini and scallions in the casseroled dish.
Pour marinade over salmon and allow to marinate in the fridge for 20 minutes.
4. Bake for 10 to 13 minutes, without overcooking. If white proteins begin to emerge to the
surface you may have cooked it too long. Some proteins on the sides are fine. The center
should still be bright pink and be tender when pushed down with an index finger, not too
firm.
Ginger Lime Salmon
(5 servings)

485.37 34.48g 35.94g 9.41g
Ingredients
Preparation
28 oz. can tomatoes
2 red bell peppers, diced
1 lb. ground beef
4 eggs
1/4 cup parsley, minced
2 Tbsp. ghee
2 tsp. cumin
2 tsp. paprika
1 1/2 tsp. salt
1 tsp. thyme
1. Heat the ghee in large skillet over medium-high heat. Add peppers and ½ teaspoon sea
salt. Sauté 5 minutes, until wilted and beginning to brown.
2. Add cumin, paprika and thyme, and sauté 1-2 minutes more, until fragrant.
3. Add beef, tomatoes and remaining sea salt, breaking up meat with your spatula. Stir in
garlic. Simmer 15 minutes over medium-low heat.
4. Create four indentations in sauce. Crack an egg into each spot. Cover the pan for about
5 minutes, allowing the eggs to cook gently. Use the sauce to baste the top of each egg
(especially the whites) if needed.
Shakshuka
(3 servings)

353.17 16.49g 44.93g 3.68g
Ingredients
Preparation
2 lb. chicken thighs
1/4 cup liquid stevia
2 Tbsp. fresh lime juice
2 Tbsp. avocado oil
1/2 tsp. salt
1/4 tsp. cayenne
1/4 tsp. paprika
1/4 tsp. cumin
1/4 tsp. garlic powder
1/4 tsp. pepper
1/4 tsp. chili powder
1. Combine low carb sweetener or honey, coconut aminos,
lime juice, garlic and sea salt in a small bowl. Stir to
combine, and set aside.
2. In a medium size bowl, combine the spice blend. Stir together. Dip one side of the
chicken thighs into the dish of spice blend.
3. Heat large dry skillet over medium-high heat until very hot but not yet smoking.
Add the avocado oil and swirl to coat briefly. Add the chicken thighs in a single layer.
Cook the chicken until browned on both sides: about 5 to 6 minutes on the first side,
then reduce the heat to medium and 4 minutes on the second side.
4. Add the remaining ingredients to the skillet. Cook the chicken, turning over
occasionally, until cooked through, about 10 minutes. Allow the sauce to simmer and
reduce slightly.
5. Serve with optional lime slices over cooked cauliflower rice.
Spicy Chili Lime Chicken Thighs
(4 servings)

248.62 19.74g 9.88g 10.07g
Ingredients
Preparation
1 - 1 1/2 lb. scallops
4 zucchini, spiralized
1/4 cup lemon juice
3 Tbsp. olive oil
2 Tbsp. avocado oil
1 tsp. salt
1 cup cherry tomatoes, halved
fresh basil
black pepper, to taste
1. Heat a large skillet over high heat. Once the pan is hot, add avocado oil, reduce
heat to medium-high and coat the pan with the fat. Add the sea scallops, but do
not crowd them too close to each other. Reduce heat to medium if it seems too hot.
Sprinkle with sea salt and black pepper. Cook 3 to 5 minutes, until the bottom side is
browned.
2. Flip the scallops abd salt the second side lightly as well. Cook the second side
about 3 minutes. In the final minute of cooking, add one tablespoon olive oil to help
deglaze the pan and glaze the scallops. Keep them warm over the lowest heat while
you make the zoodles.
3. Heat another large skillet over high heat. Add olive oil to the pan and heat until
shimmering. Add zoodles, garlic and tomatoes. Quickly toss the zoodles for just 1 to 2
minutes until tender. Remove from heat and toss with lemon juice.
4. Plate 4 scallops over a bed of zoodles for one serving. Garnish with basil and
parmesan cheese if desired.
Scallop Scampi
(4 servings)

215.41 18.09g 8.36g 9.32g
Ingredients
Preparation
1 cup cassava flour
1/4 tsp. sea salt
2/3 cup water
1/4 lb. ground pork
1/2 cup shredded cabbage
1/3 cup diced carrots
1/4 cup chopped green onion
juice of 1 lime
1 1/2 tsp. garlic powder
1 tsp. ground ginger
2 Tbsp. Stevia
1/2 tsp. fish sauce
5 Tbsp. coconut oil
1. To make the dough, combine cassava flour, sea salt, and water
in a bowl with a wooden spoon until combined. Use your hands
to further kneed the dough until a ball has formed, placing the
dough in a plastic bag and squeezing out all of the air, allowing it
to rest for 15 minutes.
2. After 15 minutes, remove the dough from the bag and kneed for 5 minutes by hand until smooth,
forming into a even log at the end. Cut log into 8 like-size pieces, and roll out to 4” circles on a surface
dusted with extra cassava flour. Place circles on a sheet lined with plastic wrap and place another
piece of plastic wrap over them, allowing them to rest while making the filling.
3. Combine lime juice, garlic powder, ground ginger, honey, and fish sauce in a small ramekin and set
aside.
4. Heat 2 tablespoons coconut oil on medium-low heat in a large skillet. Once hot, add prepared
vegetables to the skillet and sautee for 5 minutes, then add the ground pork and prepared sauce,
sauteeing for another 5 minutes until the meat has fully cooked, then transferring the mixture to a
large bowl.
5. Spoon a couple tablespoons of the filling into the center of each prepared dumpling wrapper, and
then fold the wrapper in half, sealing with your fingers by pressing the two edges together, and
folding up the sides.
6. Back in the skillet, heat 4 tablespoons of coconut oil on medium-heat until hot, then lower to
medium-low. Cook the dumplings for 3-5 minutes on each side, until golden and crispy. Serve with
coconut aminos for dipping.
Korean Pork Dumplings
(8 servings)

203.68 9.38g 24.1g 6.81g
Ingredients
Preparation
1 lb. shrimp
2 Tbsp. olive oil
1 tsp. kosher salt
1 tsp. cayenne
1 tsp. paprika
1 tsp. onion powder
1 tsp. oregano
2 lemons, sliced thinly crosswise
1. Preheat grill to medium-high. Make the cajun spice mix by combining salt, cayenne,
paprika, garlic powder, onion powder and oregano in a small bowl.
2. In a medium bowl, toss shrimp in olive oil. Add the spice mix and toss shrimp until
its evenly coated. Thread shrimp and lemon onto metal skewers (or wooden skewers
that have been soaked for 20 minutes).
3. Grill skewers until shrimp is opaque and lemon is charred, about 4-5 minutes total,
flipping once halfway.
Cajun Shrimp Kebabs
(4 servings)

101.75 6.85g 3.24g 9.36g
Ingredients
Preparation
10 cups thinly sliced zucchini
2 Tbsp. olive oil
1/2 tsp. sea salt
1 tsp. onion powder
1/2 tsp. italian seasoning
1/2 lemon, juiced
1/4 tsp. black pepper
1/8 tsp. crushed red pepper flakes
1. Toss zucchini slices with all seasonings, olive oil and lemon juice. Taste and
adjust as needed.
2. Arrange seasoned zucchini slices in a single layer on dehydrator trays.
3. Dehydrate at 125 degrees for up to 24 hours or until completely dehydrated and
crispy.
4. Store in an air tight container at room temperature for several months.
Crispy Zucchini Chips
(5 servings)

186.95 19.38g 1.51g 2.12g
Vanilla Tahini Fudge Fat Bomb
(8 servings)
Ingredients
Preparation
1/2 cup coconut oil
1/4 cup coconut cream
1/4 cup tahini
pinch of sea salt
1/4 – 1/2 tsp. stevia
1. In a small sauce combine the coconut oil,
coconut cream and tahini. Stir continuously over
very low heat until just combined.
2. Remove from the heat and whisk in the vanilla, salt, and stevia and continue to whisk until
the mix cools a bit and is creamy.
3. Divide the mixture between 6 silicone molds, or pour into a small loaf pan lined with
parchment paper. Freeze for 1 hour or until completely firm.
4. If using a silicone mold, pop them out of the molds and store in a Tupperware in the fridge.
If using a loaf pan, lift up by parchment paper and cut into 6 squares. Store in Tupperware in
the fridge.

118.62 10.79g 2.49g 5.74g
Ingredients
Preparation
2 Tbsp. coconut oil, softened
1/2 cup. tahini
1/4 cup coconut cream
3 Tbsp. monk fruit sweetener
1 1/2 oz. sugar free chocolate chips
1. Combine the tahini, coconut oil, monk fruit sweetener
and vanilla and mix until smooth. Fold in the coconut
flour until well combined.
2. Transfer the dough to a lined 8” x 4” baking pan and
set in the freezer for 15 minutes to harden.
3. To make the topping, place the coconut cream and chocolate chips in a sauce pan
over low heat to melt the mixture. Once it is fully melted, remove from the heat and
allow to cool for 5 minutes.
4. Pour the melted chocolate on top of the frozen dough mixture, smoothing it out
with a spatula. Sprinkle with sea salt if desired.
5. Place back in the freezer for 20 minutes to set. Cut into 12 bars and enjoy! Store
extra servings in the fridge or freezer.
Cookie Dough Bars
(12 servings)

171.26 13.69g 6.71g 11.03g
Ingredients
Preparation
2 Tbsp. finely ground coconut flour
2 Tbsp. finely ground almond flour
2 Tbsp. erythritol
1 Tbsp. coconut oil, melted
1 Tbsp. almond milk
1 egg
½ tsp. baking powder
1 tsp. cocoa powder
1 Tbsp. peanut butter
1. Add all ingredients except the peanut butter into
a bowl and whisk until your dough is smooth and
without clumps.
2. Grease your microwave-safe mug with baking spray.
3. Add half of your dough mixture to your mug. Then, add the peanut butter and
finish with the rest of your dough. Make sure that your mug or bowl is at least double
the volume of your ingredients because the cake will rise quite significantly.
4. Microwave for about 60 seconds. (The cooking time in your microwave may vary - I
recommend baking your mug cake for a shorter time period (50 seconds) first and
continue baking for a few more seconds if needed. You can test if your mug cake is
completely cooked by pricking the center with a toothpick - if it comes out “clean” it’s
ready!
Chocolate Mug Cake
(12 servings)

57.08 5.47g .89g 4.55g
Ingredients
Preparation
4 Tbsp. ground almonds
3 Tbsp. melted butter
2 Tbsp. pumpkin puree
1 ½ Tbsp erythritol
1 Tbsp. coconut flour
½ tsp. vanilla extract
¼ tsp. pumpkin spice
1. Mix all of the ingredients in a small bowl until you
get a smooth and chunk-free mass.
2. Place in freezer and chill for approx. 10-15 minutes.
3. Take the bowl out of the freezer and form small balls with your hands.
Spread a bit of granulated erythritol on a plate and roll the finished balls in it.
4 .Chill the finished fat bombs in your fridge for at least 30 minutes before enjoying
them with a hot cup of tea for that cozy fall feeling!
Pumpkin Pie Fat Bombs
(30 servings)

mealplan.week34.pdf

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