BREAKFAST

BRUNCH

SALAD

MEAL
KETO

SOUP

LUNCH

DINNER
 FOODS
TO

ENJOY
Enjoy a variety of meat, fish, eggs, full-fat dairy products

like cheeses, butter, and cream, low-carb nuts

(especially pecans, macadamia nuts, brazil nuts,

walnuts, almonds, and pine nuts), healthy oils, low-carb

condiments, low-carb veggies like broccoli, cauliflower,

and leafy greens—and a whole lot of avocados!

FOODS
TO

LIMIT
You may enjoy certain higher-carb fruits and vegetables in moderation.
For instance, a handful of berries or a small serving of squash, carrots,

tomatoes, tomatoes, or onions are okay to incorporate into your diet.

I cook with a few of these ingredients often, because I love the flavor and

texture they bring to my dishes. I feel it’s worth using some of my daily carbs
to enjoy their contribution.

Watch for higher carbs in cottage cheese, full-fat yogurts with added sugar,

and certain nuts, including cashews, chestnuts, and pistachios, and their

corresponding nut flours.

These items are fine to incorporate into your diet in moderation, just be sure

to track those carbs.

FOODS
TO

AVOID

Foods to altogether avoid on a keto diet include grains, most fruits,

processed foods, starchy vegetables, sugary drinks, and refined fats.

Watch nutrition labels for hidden sugars and carbs while grocery

shopping and cooking. This is especially important when you are buying

condiments, sauces, and dressings rather than making them yourself.

Store-bought versions of these products are often loaded with

sweeteners and starchy thickeners. Alcohol should also be avoided, but

dry wines and low-carb spirits can be consumed in small amounts.

When you drink alcohol, your body is going to burn the alcohol first as

energy and then use fat (if you are fat-adapted).

So, realize when you are drinking that you aren’t making any progress,

just stalling until your body burns through the alcohol.

Breakfast

& Brunch

SERVINGS

4
PREP

5 min
COOK

5 min

LOW-CARB PANCAKES
WITH CREAM AND RASPBERRIES
INGREDIENTS METHOD

PANCAKES: Whisk the eggs in a bowl and add psyllium husk

and cottage cheese. Stir to combine until you

4 e ggs get a smooth batter.

1 tbsp g round psyllium husk powder

7 oz(198 g) cottage cheese In a large skillet, melt the coconut oil over

2 oz (57 g) c oconut oil medium heat.

Pour the batter into the skillet and tilt the pan so
TOPPINGS:
it spreads all over. Cook for about 2 to 3 minutes
1 cup heavy whipping cream
until golden brown. Carefully flip it over and cook
2 oz (57 g) fresh raspberries for 1 minute more.

Transfer the pancake to a plate. Serve topped

with heavy cream and raspberries.

PER SERVING: CALORIES: 428 | FAT: 40.0g | TOTAL CARBS: 7.0g | FIBER: 4.0g | PROTEIN: 14.0g
 Breakfast

& Brunch
SERVINGS

SERVINGS

12 muffins
PREP

10 min
COOK

30 min
CHEESY SAUSAGE
AND EGG MUFFINS
INGREDIENTS METHOD
Nonstick cooking spray (optional)
Preheat the oven to 350°F. Prepare a 12-cup muffin tin
8 large eggs with cooking spray or cupcake liners and set it aside.
6 oz (170 g)
cream cheese

2 tbsp butter In a blender or with a hand mixer, mix the eggs, cream

½ tsp freshly ground black pepper cheese, butter, pepper, and garlic powder until fluffy.
½ tsp garlic powder

4 oz (113 g)
cooked breakfast sausage Divide the mixture evenly between the prepared muffin

½ cup grated Cheddar cheese cups.

Sprinkle each cup evenly with the sausage and cheese.

Bake for 30 minutes. Serve warm.

TIP: Get creative—you can add diced tomatoes, green chiles, onion, peppers, bacon, ham, or any flavor cheese.

These muffins are also great topped with hot sauce or salsa. Served hot or cold, they’re always a winner! Just be

sure to include any additional carbs to your total.

PER SERVING 1(MUFFIN): CALORIES: 168 | FAT: 15g | TOTAL CARBS: 1g | FIBER: 0g | PROTEIN: 7g
 Breakfast

& Brunch

SERVINGS

2
PREP

5 min

COOK

20 min
SUPERFOOD GRANOLA
INGREDIENTS METHOD

½ cup
unsweetened coconut flakes
Preheat the oven to 350°F.
2 tbsp
ground flaxseed
2 tbsp
pepitas In a medium bowl, combine the coconut flakes, flaxseed,

2 tbsp
sunflower seeds pepitas, sunflower seeds, and pecans, and mix well.
3 tbsp
chopped pecans

2 tbsp
coconut oil, melted Pour the coconut oil over the mixture and stir to coat
1 tsp
ground cinnamon well. Sprinkle with the cinnamon, ginger, and salt and
½ tsp
ground ginger stir for about 1 minute until well combined.
1 tsp salt

Spread the granola on a rimmed baking sheet and bake

for 20 minutes, tossing the granola every 3 to 4 minutes.

Remove the baking sheet from the oven once the

mixture is light golden brown. Set aside to cool

thoroughly before eating or storing in a resealable quart-

size bag or airtight container for up to 1 week.

PER SERVING: CALORIES: 377 | FAT: 35g | TOTAL CARBS: 10g | FIBER: 7g | PROTEIN: 6g
 Breakfast

& Brunch

SERVINGS

1
PREP

5 min

COOK

10 min
SPICY EGGS WITH CHEESE
INGREDIENTS METHOD

½ tomato In a bowl, season the tomato with salt and pepper.

To tasesalt & freshly ground black pepper

butter Melt the butter in a frying pan over medium heat. Add

½ tbsp eggs the tomato, cut the side down, and break the eggs into
2 cubed Cheddar cheese the pan.
2 oz (57 g)dried oregano

½ tsp Fry them for about 4 minutes, flipping the eggs and

tomato halfway through the cooking time, or until cooked

to your desired doneness. Season with salt and pepper.

Transfer the eggs to a serving plate. Top with fried

tomato, cheese, and oregano before serving.

PER SERVING: CALORIES: 396 | FAT: 32.0g | TOTAL CARBS: 5.0g | FIBER: 2.0g | PROTEIN: 24.0g
 Breakfast

& Brunch

SERVINGS

1
PREP

2 min

COOK

10 min
SCRAMBLED EGGS
WITH SALMON
INGREDIENTS METHOD
2 e ggs, whisked In a frying pan, add butter and heat until it melts. Pour
2 tbsp b utter the eggs and cream into the pan and stir until

¼ cup heavy whipping cream scrambled.

1 tbsp chopped fresh chives

To tasteSalt and freshly ground black pepper Lower the heat and allow the mixture to simmer for a few

cured salmon minutes. Continue stirring the mixture until creamy.

2 oz (57 g) Sprinkle with chives, pepper, and salt.

Transfer the egg mixture to a platter and serve with

cured salmon on the side.

PER SERVING: CALORIES: 749 | FAT: 61.0g | TOTAL CARBS: 3.0g | FIBER: 0g | PROTEIN: 47.0g
 Breakfast

& Brunch

SERVINGS

2
PREP

5 min

COOK

15 min
SHRIMP AND CHIVES OMELET
INGREDIENTS METHOD

FILLING: Heat 2 tablespoons olive oil in a skillet until it shimmers.

4 tbsp o l i v e oil, divided Add the shrimp, chili pepper, minced garlic, fennel

5 oz (142 g)cooked shrimp shelled and deveined seeds, pepper, salt, and cumin to the skillet, then cook

for 3 to 4 minutes. Transfer the mixture to a bowl to cool.

1 red chili pepper

2 garlic cloves, minced Add the chives and mayonnaise to the mixture. Stir to

½ tspfennel seeds combine well and set aside.

To tasteSalt and freshly ground black pepper

In a bowl, whisk all the eggs, then sprinkle salt and

½ tspground cumin pepper to season.

1 tbspfresh chives

½ cupketo-friendly mayonnaise Make the omelet: In a large skillet, heat the remaining

olive oil. Pour the eggs into the skillet, tilting the pan to
spread it evenly. Cook for 1 to 2 minutes or until the

OMELET: bottom is set.

6 eggs Pour the shrimp mixture over the omelet. Using a

To taste Salt and freshly ground black pepper spatula, gently fold the omelet in half to enclose the

filling. Reduce the heat, then allow the omelet to set

completely.

Divide the omelet between two plates and serve while

warm.

PER SERVING: CALORIES: 880 | FAT:84.0g | TOTAL CARBS: 5.0g | FIBER: 2.0g | PROTEIN: 28.0g
 Breakfast

& Brunch

SERVINGS

1
PREP

15 min

COOK

40 min
VINAIGRETTE AND
MUSHROOM FRITTATA
INGREDIENTS METHOD

VINAIGRETTE: Preheat the oven to 350 ° F (180 ° C).

4 tbsp
olive oil Make the vinaigrette: In a bowl, combine the olive oil and

1 tbsp white wine vinegar vinegar. Stir well to combine. Set aside.

FRITTATA: Make the frittata: Melt the butter in a nonstick skillet over

medium-high heat, then add and sauté the mushrooms

1 lb (454 g)
sliced mushrooms until lightly browned. Remove from the heat and reserve

4 oz (113 g)
butter the melted butter to grease a baking dish.
6 chopped scallions

1 tsp salt On a plate, combine the scallions with fried mushrooms,

½ tsp ground black pepper then sprinkle with salt and pepper. Fold in the parsley.
1tbsp fresh parsley

10 eggs eggs In another bowl, whisk together the eggs, cheese,

8 oz (227 g)
shredded cheese
mayonnaise, salt, and pepper.
1 cup keto-friendly mayonnaise

½ tsp salt Add the mushroom mixture to the egg mixture. Stir to
¼ tsp ground black pepper combine well.
4 oz (113 g) leafy greens

Pour the mixture into the greased baking dish. Arrange

the dish in the preheated oven and bake for about 40

minutes until lightly browned and puffed.

Transfer to four serving plates. Allow to cool for 5

minutes, then serve with the vinaigrette and leafy

greens.

PER SERVING: CALORIES: 1084 | FAT: 104.0g | TOTAL CARBS: 8.0g | FIBER: 3.0g | PROTEIN: 32.0g
 Breakfast

& Brunch

SERVINGS

2
PREP

5 min

COOK

5 min
AVOCADO TOAST
INGREDIENTS METHOD
2 tbsp t a b l e s p oons ground flaxseed In a small bowl, combine the flaxseed and baking

½ tspbaking powder powder, breaking up any lumps in the baking powder.

2large eggs Add the eggs, salt, pepper, and garlic powder (if using)

1 tspsalt, plus more for serving and whisk well. Let sit for 2 minutes.
½ tspfreshly ground black pepper, plus more for

serving In a small nonstick skillet, heat 1 tablespoon olive oil

½ tspgarlic powder (optional) over medium heat. Pour the egg mixture into the skillet

3 tbspextra-virgin olive oil, divided and let cook undisturbed until the egg begins to set on

1medium ripe avocado, peeled, pitted, and the bottom, 2 to 3 minutes.

sliced

2 tbspchopped ripe tomato or salsa Using a rubber spatula, scrape down the sides to allow
the uncooked egg to reach the bottom. Cook another 2

to 3 minutes.

Once it’s almost set, flip it like a pancake and allow the

top to fully cook, another 1 to 2 minutes.

Remove the egg mixture “toast” from the pan and allow

it to cool slightly. Slice into two pieces.

Top each “toast” with avocado slices and chopped

tomato and drizzle with the remaining 2 tablespoons

olive oil. Season with salt and pepper.

PER SERVING: CALORIES: 287 | FAT: 25g | TOTAL CARBS: 9g | FIBER: 10g | PROTEIN: 7g
 Breakfast

& Brunch

SERVINGS

2
PREP

10 min

COOK

5 min
AVOCADO BOATS
INGREDIENTS METHOD

1 Roma tomato, chopped In a small mixing bowl, gently toss the tomato, olive oil,

2 tbsp
extra-virgin olive oil, plus more for drizzling
basil, garlic, salt, and pepper, and set aside.
1 tbsp fresh basil, plus more, cut into chiffonade,

for serving Sprinkle the cut surface of the avocado halves with the

1 clove, crushed lemon juice to prevent browning.

⅛ tsp Sea salt

freshly ground black pepper Generously stuff the avocado halves with the tomato

1 avocado, halved and pit removed mixture.

½ Juice of lemon

1 tsp flaxseed, ground Plate the stuffed avocado, drizzle with olive oil, and top

with a few ribbons of fresh basil.

Serve each with ½ teaspoon flaxseed sprinkled over top.

PER SERVING: CALORIES: 308 | FAT: 28g | TOTAL CARBS: 12g | FIBER: 7g | PROTEIN: 2g
 Breakfast

& Brunch

SERVINGS

PREP

5 min

COOK

5 min
CLASSIC BACON AND EGGS
INGREDIENTS METHOD
2 eggs Fry the bacon in a pan on medium-high heat until crispy.

65 g bacon, in slices Put aside on a plate. Leave the rendered fat in the pan.
cherry tomatoes (optional)

fresh thyme (optional) Use the same pan to fry the eggs. Place it over medium

heat and crack your eggs into the bacon grease. You

can also crack them into a measuring cup and carefully

pour them into the pan to avoid splattering of hot grease.

Cook the eggs any way you like them. For the sunny
side up — leave the eggs to fry on one side and cover
the pan with a lid to make sure they get cooked on top.
For eggs cooked over easy — flip the eggs over after a
few minutes and cook for another minute. Cut the cherry
tomatoes in half and fry them at the same time.

Salt and pepper to taste.

PER SERVING : CALORIES: 425 | FAT: 31g | TOTAL CARBS: 2g | FIBER: 3g | PROTEIN: 33g
 Breakfast

& Brunch

SERVINGS

PREP

5 min

COOK

1 0 m in FRIED HALLOUMI CHEESE

WITH MUSHROOMS
INGREDIENTS METHOD
140 g
mushrooms
Rinse and trim the mushrooms, and cut or slice.
140 g
halloumi cheese

45 g butter Heat up a hearty dollop of butter in a frying pan where

5 green olives you can fit both halloumi cheese and mushrooms.
To tase salt and pepper

Fry the mushrooms on medium heat for 3-5 minutes until

they are golden brown. Season with salt and pepper.

If necessary, add more butter and fry the halloumi for a

couple of minutes on each side. Stir the mushrooms

every now and then. Lower the heat towards the end.

Serve with olives.

PER SERVING : CALORIES: 803 | FAT: 72g | TOTAL CARBS: 9g | FIBER: 2g | PROTEIN: 34g
 Breakfast

& Brunch

SERVINGS

2
PREP

10 min

COOK

5 min
CAULIFLOWER RICE
INGREDIENTS METHOD

FOR RAW CAULIFLOWER RICE TO MAKE RAW CAULIFLOWER RICE

Wash and dry the cauliflower. Cut the head into 4

1 head cauliflower, trimmed

pieces, and remove any greens.

FOR RAW CAULIFLOWER RICE

With your hands, break the cauliflower apart into large
2 tbsp butter or extra-virgin olive oil
florets. Fill the food processor three-quarters of the way
2 cups
raw cauliflower rice
full with florets, working in batches as needed.
To tase Salt & Freshly ground black pepper

Process the cauliflower in 1 to 2-second pulses, until it is

completely broken down and resembles rice. Raw

cauliflower rice can be used in salads to replace grains.

TO MAKE COOKED CAULIFLOWER RICE

In a large skillet with a lid, heat the butter over medium
heat. Add the riced cauliflower to the skillet and season
with salt and pepper.

Cook, stirring until the cauliflower is coated in butter,

about 1 minute.
Cover the skillet with the lid and cook, stirring
occasionally, until the cauliflower is tender, 5 to 8
minutes.

Divide the cauliflower rice between 4 storage containers.

Let cool and cover.

TIP: If you don’t have a food processor, try a box grater to create riced cauliflower.

PER SERVING : CALORIES: 67 | FAT: 6g | TOTAL CARBS: 4g | FIBER: 2g | PROTEIN: 1g

 Lunch

& Dinner

SERVINGS

1
PREP

5 min

COOK

10 min
GROUND BEEF
AND BROCCOLI
INGREDIENTS METHOD
220 g ground beef or ground turkey
Rinse and trim the broccoli, including the stem. Cut into

21 g butter or light olive oil small florets. Peel the stem and cut it into small pieces.
110 g (290 ml)
broccoli

To taste salt and pepper Heat up a dollop of butter in a frying pan where you can

fit both the ground beef and broccoli.

Brown the ground beef on high heat until it is almost

done. Season to taste with salt and pepper.

Lower the heat, add more butter, and fry the broccoli for

3-5 minutes. Stir the ground beef every now and then.

Season the broccoli and serve while still hot.

PER SERVING : CALORIES: 638 | FAT: 46g | TOTAL CARBS: 8g | FIBER: 3g | PROTEIN: 47g
 Lunch

& Dinner

SERVINGS

2
PREP

5 min

COOK

10 min
FRIED SALMON
WITH ASPARAGUS
INGREDIENTS METHOD

230 g green asparagus Rinse and trim the asparagus.

85 g butter
250 g (290 ml)
salmon, boneless fillets, in pieces
Heat up a hearty dollop of butter in a frying pan where
To taste salt and pepper you can fit both the fish and vegetables.

Fry the asparagus over medium heat for 3-4 minutes.

Season with salt and pepper. Gather everything in one

half of the frying pan.

If necessary, add more butter and fry the pieces of

salmon for a couple of minutes on each side. Stir the

asparagus every now and then. Lower the heat towards

the end.

Season the salmon and serve with the remaining butter.

PER SERVING : CALORIES: 591 | FAT: 52g | TOTAL CARBS: 4g | FIBER: 2g | PROTEIN: 28g
 Lunch

& Dinner

SERVINGS

2
PREP

10 min

COOK

25 min FRIED CHICKEN WITH

BROCCOLI AND BUTTER
INGREDIENTS METHOD

70 g butter, divided Melt half of the butter in a large frying pan, over medium-

450 g boneless chicken thighs high heat.

salt and pepper

220 g (550 ml) broccoli, chopped into bite-sized

Generously season the chicken thighs with salt and

pieces (including stem) pepper. Place in the pan, and fry for approximately 20 -

¼ (22 g) leek 25 minutes, flipping the chicken until browned on both

½ tsp garlic powder sides. Remove from pan, and keep warm under the
¼ tsp salt aluminum foil, or in the oven under low heat. While the

⅛ ground black pepper chicken cooks, prepare the leek.

Remove the root, and the dark green section of the leek
with a sharp knife, and discard. Cut the remaining, light

green portion in half, lengthwise. Slice into thin,

crescent-shaped pieces, and then place into a bowl of

water, tossing to release any sandy deposits. Strain, and

set leek aside.

In the large frying pan, over medium heat, melt the

remaining butter. Stir in the garlic powder, salt, and

pepper. Add the leek, stirring occasionally, until it begins

to soften. Stir in the broccoli, and cook for a few minutes

until it becomes crisp-tender.

Serve the chicken and vegetables with an extra dollop of

butter on top.

PER SERVING : CALORIES: 570 | FAT: 38g | TOTAL CARBS: 9g | FIBER: 3g | PROTEIN: 48g
 Lunch

& Dinner

SERVINGS

6
PREP

10 min

COOK

20 min
FETTUCCINE ALFREDO WITH

MUSHROOMS AND PANCETTA

INGREDIENTS METHOD
4 tbsp extra-virgin olive oil, divided
In a large skillet, heat 2 tablespoons of oil over medium-

6 oz pancetta, cubed high heat until it shimmers. Add the pancetta and cook

2 tbsp minced shallot until it’s browned for about 5 minutes. Using a slotted

3 oz mushrooms, sliced spoon, remove it from the oil, and set it aside on a

4 zucchini, cut into ribbons with a

platter.
vegetable peeler

3 garlic cloves, minced Add the remaining 2 tablespoons of oil to the pan. Add

8 oz cream cheese the shallot and mushrooms to the skillet. Cook, stirring

8 tbsp(1 stick)
unsalted butter occasionally, until browned, about 5 minutes. Add the

½ cup heavy (whipping) cream zucchini and cook, stirring occasionally, for about 3

1 cup grated Parmesan cheese

minutes more, until the zucchini is just tender. Add the

⅛ tsp freshly ground black pepper garlic and cook, stirring constantly, for 30 seconds.

Return the pancetta to the pan and cook for 30 seconds

more to rewarm the pancetta.

While the vegetables cook, in a medium pot, heat the

cream cheese, butter, cream, Parmesan, and pepper

over medium-low heat, whisking as it melts to combine it

completely. Cook, whisking, until

Into 4 divided containers, place the vegetables on one

side and the sauce on the other. To serve, mix the

vegetables and sauce together.

MAKE IT VEGETARIAN: Omit the pancetta to make this vegetarian. You can also add a pinch

of red pepper flakes to the veggies for heat.

PER SERVING : CALORIES: 691 | FAT: 62g | TOTAL CARBS: 10g | FIBER: 2g | PROTEIN: 29g
 LuLnucnhch
& &D inDinnenrer

SESREVRINVGINSGS

612
PRPERPEP

102 0m minin

C OC OKO K

1 2h0r &m 1in5 min

MEATY LASAGNA
INGREDIENTS METHOD

¼ cup avocado oil Preheat the oven to 350ºF.

In a large skillet, heat the oil over medium-high heat until it shimmers.
1 shallot, minced
6 garlic cloves, minced Add the shallot and cook, stirring, for 2 minutes. Add the garlic and

2 (14 oz) cans crushed tomatoes (1 can drained,

cook, stirring constantly, for 30 seconds.
the other with juices reserved) Add the tomatoes, along with the juices of 1 can, and the Italian

Italian seasoning seasoning. Bring to a simmer. Simmer, stirring occasionally, for 5

minutes.
1 tsp bulk Italian sausage

1 lb container prepared pesto As the sauce simmers, in another large skillet, heat the Italian sausage

1 (7 oz) container whole-milk ricotta cheese

over medium-high heat, crumbling with a spoon until it is browned,

1 (15 oz)
sliced salami about 5 minutes. Remove from the heat and set aside.

16 oz cups shredded mozzarella cheese,

In a small bowl, mix the pesto and ricotta. Spread about a ½ cup of the
3 cups divided
sauce on the bottom of a 9-by-13-inch baking dish.

Layer a single layer of salami in the pan over the sauce, and spread

with a thin layer of the pesto and ricotta mixture. Sprinkle with 1 cup of
shredded cheese.

Spread about ¼ to ½ cup more of the sauce over the top, add another

layer of salami and another layer of the ricotta mixture, and another

cup of shredded cheese.

Spread a final layer of salami over the top of the shredded cheese and

cover with the remaining sauce. Sprinkle with the remaining cup of

shredded cheese.

Put the pan on a rimmed baking sheet to catch any drips and place it in

the oven. Bake for 1 hour. Allow cooling slightly before slicing into 12

pieces.

Into each of 12 storage containers, place 1 piece of lasagna.

PER SERVING : CALORIES: 554 | FAT: 43g | TOTAL CARBS: 11g | FIBER: 2g | PROTEIN : 29g
 Lunch

& Dinner

SERVINGS

6
PREP

15 min

COOK

10 min
PORK STIR-FRY

INGREDIENTS METHOD
3 tbsp coconut oil In a large skillet, heat the coconut oil over medium-high

1 lb ground pork heat until it shimmers.

6 scallions, both white and green parts,

sliced Add the pork and cook, stirring, until it just starts to

2 heads
broccoli or bagged coleslaw mix
brown, about 5 minutes.
1 tbsp grated peeled fresh ginger

3 garlic cloves, minced Add the scallions, brocolli, and ginger. Cook, stirring,

2 Zest of lemon until the vegetables soften, about 3 minutes more.

1 tbsp low-sodium soy sauce

½ tsp sesame oil Add the garlic and cook, stirring constantly, for about 30

½ tsp chili oil seconds.

Add the lime juice, soy sauce, sesame oil, and chili oil.

Cook for 1 to 2 minutes, or until heated through.

Divide the stir-fry between 6 storage containers.

TIP: If you have fresh cilantro, stir in some chopped cilantro at the end of cooking or use it as a garnish. You can
also garnish with chopped

PER SERVING : CALORIES: 698 | FAT: 50g | TOTAL CARBS: 5g | FIBER: 1g | PROTEIN : 54g
 Lunch

& Dinner

9
SERVINGS

9
PREP

20 min

COOK

1 hr & 10 min
TUNA CASSEROLE

INGREDIENTS METHOD
¼ cup
avocado oil Preheat the oven to 350ºF.
1 onion, chopped
2 zucchini, sliced In a large nonstick skillet, heat the oil over medium-high

3 garlic cloves, minced heat until it shimmers. Add the onion and zucchini and

1 recipe Cream of Mushroom Soup, cook, stirring occasionally, until the veggies start to

cooled soften, about 5 minutes.

1 Zest of 1 lemon

1 tsp 1 teaspoon dried dill Add the garlic and cook, stirring constantly, for 30

1 tbsp
1 tablespoon Dijon mustard seconds. Remove from the heat and cool.
1 lb 1 pound oil-packed tuna, drained

1 cup 1 cup shredded Cheddar cheese In a large bowl, combine the cream of mushroom soup,

lemon zest, dill, and mustard. Whisk until smooth. Add

the cooled vegetables, tuna, and cheese. Mix to

combine.

Spread into a 9-by-13-inch baking dish. Bake until

bubbling, about 1 hour. Let cool.

Divide the casserole between 9 storage containers.

*This simple tuna casserole uses the Cream of Mushroom Soup. Zucchini pieces replace noodles,

but you won’t miss the noodles at all because this casserole is loaded with flavor.

PER SERVING : CALORIES: 761 | FAT: 59g | TOTAL CARBS: 12g | FIBER: 3g | PROTEIN : 53g
 Lunch

& Dinner

SERVINGS

4
PREP

15 min

COOK

20 min
ARROZ CON POLLO

INGREDIENTS METHOD
¼ cup avocado oil In a large nonstick skillet, heat the avocado oil over

1 lb boneless, skinless chicken thighs,

medium-high until it shimmers.
chopped
1 onion, chopped Add the chicken and cook, stirring occasionally, until it is

8 oz mushrooms, sliced browned, about 5 minutes. Using a slotted spoon,

1 (14-oz) can crushed tomatoes, with their juices

remove the chicken from the oil and set it aside. Add the

chili powder onion and mushrooms to the skillet. Cook, stirring

1 tbsp dried oregano occasionally until the vegetables are browned, about 5

1 tsp ground cumin minutes.

1 tsp garlic powder
1 tsp salt Return the chicken to the skillet with the vegetables,

½ tsp
cayenne pepper adding any juices that have collected on the plate.
Pinch cups uncooked Cauliflower Rice
2 cups shredded Monterey Jack cheese Add the tomatoes and their juices, chili powder, oregano,

1 cup sour cream, for garnish cumin, garlic powder, salt, and cayenne. Bring to a

½ cup simmer, stirring. Add the cauliflower. Cook, stirring

occasionally, for 5 minutes. Add the cheese. Cook,

stirring, just until the cheese melts and mixes in, about 2

minutes more.

Into 4 containers, divide the chicken and cauliflower rice.

To serve, garnish with sour cream.

PER SERVING : CALORIES: 513| FAT: 35g | TOTAL CARBS: 20g | FIBER: 7g | PROTEIN : 31g
 Salad
SERVINGS

4
PREP

10 min
COOK

8 min
GARLIC STEAK BITE SALAD WITH
TARRAGON DRESSING
INGREDIENTS METHOD

TARRAGON DRESSING: Whisk together the dressing ingredients in a bowl and

80 ml mayonnaise or vegan mayonnaise refrigerate.

2 tbsp
water

½ tbsp
dried tarragon Prep the salad as you please and arrange the veggies

½ tbsp
Dijon mustard on a big serving plate or on individual plates.
1 garlic clove, pressed

Heat up a large frying pan on high heat. Add the ghee or

SALAD: butter. When melted, add the meat and season

generously with salt and ground black pepper. When the

950 ml (220 g)
leafy greens
meat starts to get some color, add the garlic and mix it
230 g cherry tomatoes
around. Fry just until the meat is browned on all sides.

1 (200 g) avocado
You don't want to overcook it, then the meat will get

170 g cucumber chewy.

GARLIC STEAK BITES: Top the salad with the steak bites, garlic, and meat

900 g flank steak or ribeye steaks or sirloin

drippings from the pan. Drizzle the dressing on top or

steak, cut into 1" (2.5 cm) pieces

serve it on the side.
2 tbsp ghee or butter
3 garlic cloves, finely chopped
To Taste salt and ground black pepper

PER SERVING : CALORIES: 681 | FAT: 48g | TOTAL CARBS: 12g | FIBER: 6g | PROTEIN: 52g
 Salad
SERVINGS

4
PREP

10 min
COOK

0 min
SALMON SALAD
INGREDIENTS METHOD
8 oz flaked salmon (fresh or canned)
In a large bowl, combine the salmon, scallions, and

3 scallions, both white and green parts,

pickles.
finely chopped

3 dill pickles, finely chopped

In a small bowl, whisk together the mayonnaise, oil,

½ cup
Mayonnaise mustard, lemon juice and zest, dill, and pepper.
3 tbsp
extra-virgin olive oil

1 tsp Dijon mustard Mix the dressing into the salmon mixture.
1 lemon juice and zest
1 tsp
dried dill Divide the salad between 4 storage containers.
⅛ tsp freshly ground black pepper
Storage: This doesn’t freeze well, but it will keep in the

refrigerator in the airtight containers for up to 5 days.

TIP: You can also use canned tuna or cooked fresh baby shrimp for this salad.

PER SERVING : CALORIES: 446 | FAT: 31g | TOTAL CARBS: 11g | FIBER: 2g | PROTEIN: 34g
 Salad
SERVINGS

4
PREP

15 min
COOK

8 min
CHOPPED CHICKEN SALAD

WITH MUSTARD VINAIGRETTE

INGREDIENTS METHOD
1 lb dark meat and skin from a rotisserie
In a large bowl, combine the chicken, eggs, olives, bell

chicken, chopped pepper, artichoke hearts, and cherry tomatoes.

2 Hard-boiled Eggs, peeled and chopped

½ cup sliced black olives In a small bowl, whisk together the mustard, oil, vinegar,

1 red bell pepper, seeded and chopped

shallot, salt, pepper, and red pepper flakes.
1 (14 oz) can artichoke hearts, drained and

chopped Divide the chicken salad between 4 storage containers,

8 cherry tomatoes, quartered and divide the vinaigrette between 4 single-serve

2 tbsp Dijon mustard storage containers. To serve, toss the dressing with the
½ cup extra-virgin olive oil salad.
3 tbsp apple cider vinegar

1 tbsp minced shallot Storage: The dressing won’t freeze well, but it will keep

½ tsp salt in the refrigerator, covered, for a week. The covered

⅛ tsp
freshly ground black pepper salad will keep in the refrigerator for about 5 days.
Pinch red pepper flakes

TIP: Feel free to add additional veggies or cheese to the salad depending on your flavor preferences—but make
sure if you do add veggies that they aren’t starchy.

PER SERVING : CALORIES: 499 | FAT: 40g | TOTAL CARBS: 18g | FIBER: 6g | PROTEIN: 22g
 Salad
SERVINGS 4
4 15 min
PREP
20 min
15 min
COOK

20 min
KETO MEDITERRANEAN SALAD
INGREDIENTS METHOD
1 head
Cauliflower Grate the cauliflower into small rice-sized pieces.
2 Cucumbers
3 Tomatoes Add 2 tablespoons of olive oil to a frying pan over

1 Red onion medium heat. Add the riced cauliflower and stir well for 5

1 piece
Spring onion minutes. Turn off heat, and place cooked cauliflower in a

½ cup
Feta cheese bowl to cool.
2 Cloves of garlic

½ tbsp
Salt Chop the cucumbers, red and spring onions, and

½ tbsp
Freshly ground pepper
tomatoes and place them in with the cauliflower once

½ cup
Olives cooled
½ Lemon

2 tbsp Apple vinegar Slide the garlic and add to the bowl. Chop the olives,

1 tbsp Oregano remove seeds and add in the bowl

4 tbsp Olive oil
Add the lemon, apple vinegar, oregano, and the rest of

the olive oil. Squeeze the half lemon juice into it.

Break the feta cheese on top and add salt and ground
pepper.

Mix all together well and serve.

PER SERVING : CALORIES: 268 | FAT: 28g | TOTAL CARBS: 20g | FIBER: 4g | PROTEIN : 12g
 Salad
SERVINGS

4
PREP

20 min
COOK

20 min
KETO FLAT IRON STEAK SALAD
INGREDIENTS METHOD
250 g
Flat T-bone beef steak
Add 2 tablespoons of olive oil to a grilling pan over

4 cups
Fresh baby spinach
medium heat. Place the beefsteak in the pan and

2 Tomatoes sprinkle half of the salt and ground pepper. Turn the
1 Avocado steak frequently, and cook to the preferred doneness
4 Radishes
½ cup
Blue cheese or feta
Turn off heat, and leave the cooked steak to cool
½ tbsp
Salt
½ tbsp
Freshly ground pepper
In a bowl, add the olive oil, balsamic vinegar, salt,

½ Lemon ground pepper, and the rest of the salt and ground

2 tbsp
Balsamic vinegar pepper
4 tbsp Olive oil
Squeeze the lemon juice on top and mix well. Take a
quarter of the baby spinach and place it on one plate

Chop the tomatoes into wedges and place 4 on the

plate. Peel the avocado, cut into 4 equal parts, and place

1 part on the plate. Slice the radishes and place a

quarter of the amount on the plate.

Cut the cooled steak into long slices, place on the plate

Sprinkle the cheese on top and serve

PER SERVING : CALORIES: 803 | FAT: 66g | TOTAL CARBS: 16g | FIBER: 4g | PROTEIN : 15g
 Soup
SERVINGS

6
PREP

20 min
COOK

35 min
CHICKEN POT PIE SOUP
INGREDIENTS METHOD
2 tbsp extra-virgin olive oil, divided 1. Heat 1 tablespoon olive oil in a large stockpot over
1 lb skinless chicken breast, cut into ½-inch
medium-high heat and sauté the chicken breast until just
chunks cooked through about 10 minutes.
1 onion, chopped

1 cup quartered mushrooms 2. With a slotted spoon, transfer the chicken to a plate

2 celery stalks, chopped and set aside.

2 carrots, diced

1 tbsp minced garlic 3. Add the remaining 1 tablespoon oil and sauté the

5 cups low-sodium chicken broth onion, mushrooms, celery, carrots, and garlic until

1 cup heavy (whipping) cream softened, 6 to 7 minutes.

¼ cup cream cheese

1 cup chopped green beans 4. Stir in the chicken broth and reserved chicken and

1 tbsp
chopped fresh thyme bring the soup to a boil. Reduce the heat to low and

To taste Salt and Freshly ground black pepper simmer until the vegetables are tender, about 15

minutes.

5. Stir in the heavy cream, cream cheese, green beans,

and thyme and simmer for 3 minutes.

6. Season with salt and pepper and serve hot.

TIP: If you wish to freeze this soup, do not add the heavy cream during preparation. While reheating the frozen
soup, stir in the cream, and then serve.

PER SERVING : CALORIES: 336 | FAT: 26g | TOTAL CARBS: 7g | FIBER: 2g | PROTEIN: 20g
 Salad
SERVINGS

4
PREP
15 min
PLUS 1 HR STEEPING TIME

COOK

10 min
CREAM OF MUSHROOM SOUP
INGREDIENTS METHOD
1 (2-ounce)package dried porcini mushrooms In a medium pot, bring the dried porcini mushrooms and

3 cupssodium-free vegetable broth or chicken vegetable broth to a simmer. Remove from the heat and

broth let steep for at least an hour. The longer you allow it to

4 tbsp(½ stick) unsalted butter steep, the more mushroom flavor the broth will have.
1 pieceshallot, finely chopped

1 lbcremini mushrooms, sliced sherry or dry

Strain the mushrooms from the broth. Chop the

½ cup white wine mushrooms and reserve the broth.

1 tspdried thyme

½ tspsalt In a large pot, heat the butter over medium-high until it

⅛ tspfreshly ground black pepper shimmers. Add the shallot and cremini mushrooms and

1½ cups1½ cups heavy (whipping) cream cook, stirring occasionally,

until the mushrooms are deeply browned, 5 to 7 minutes.

Add the sherry and cook, stirring, for 1 minute.

Add the reserved broth and chopped mushrooms,

thyme, salt, and pepper. Bring to a simmer.

Stir in the cream. Cook, stirring constantly until the soup

begins to simmer, about 5 minutes.

Into each of 4 storage, place 1½ cups of the soup.

TIP: You can use this recipe for other dishes, such as Cheesy Green Bean Casserole, or enjoy it as a soup.

PER SERVING : CALORIES: 355 | FAT: 29g | TOTAL CARBS: 17g | FIBER: 4g | PROTEIN: 8g
 Soup
SERVINGS

8
PREP

10 min
COOK

25 min
TUSCAN KALE SOUP
INGREDIENTS METHOD
¼ cup
extra-virgin olive oil In a large stockpot over medium heat, heat the olive oil.
½ cup
finely diced yellow onion
2 garlic cloves, chopped Add the onion, garlic, and oregano and cook, stirring

2 tbsp
dried oregano frequently to prevent sticking, until the onion is tender

8 cups
vegetable broth and the garlic is fragrant for about 5 minutes.
¼ cup
hemp hearts

3 cups kale, stems removed, and leaves cut

Pour the broth into the pot and turn the heat to low.

into thin ribbons
1 cup 1 cup chopped fresh parsley, plus a few
After the broth has been simmering for about 5 minutes,

sprigs for garnish toss in the hemp hearts and simmer for another 15

½ cup
diced rutabaga minutes.
⅓ cup
diced sun-dried tomatoes

⅓ cup
diced carrots Add the kale, parsley, rutabaga, sun-dried tomatoes, and

1 Juice of lemon carrots and simmer for another 5 minutes until the

Sea salt carrots are tender.

Remove the pot from the heat and squeeze in the lemon

juice, then throw in the entire lemon peel to allow the oils
from the skin to get into the broth. Season with salt and

stir.

Remove the lemon peel and serve garnished with

parsley sprigs.

TIP: If you’re not a big fan of kale, swap it out for collard greens or spinach. Both options will provide vitamin C
and iron.

PER SERVING : CALORIES: 139 | FAT: 9g | TOTAL CARBS: 11g | FIBER: 3g | PROTEIN: 3g
 Soup
SERVINGS

8
PREP

10 min
COOK

40 min
TOMATO BISQUE
INGREDIENTS METHOD
Nonstick coconut oil cooking sprayPreheat the oven to 400°F. Grease a baking dish with
1tomatoes,
lb coarsely choppedcooking spray.
1yellow onion, coarsely chopped
2 garlic cloves, coarsely choppedCombine the tomatoes, onion, and garlic in the baking
¼ cup extra-virgin olive oil, plus more fordish. Add the ¼ cup olive oil and toss in the thyme.
drizzlingSeason with salt and pepper. Top with the lemon halves
2 thyme sprigsand roast for 20 minutes or until the tomatoes start to
1lemon, halvedblister.
1cup
cupcoconut cream
⅓ cup

chopped fresh basil, for garnishRemove from the oven and transfer the mixture to a
To tase
Sea salt &large saucepan over low heat.
Freshly ground black pepper
Stir in the coconut cream and bring the soup to a
simmer. Cook for 20 minutes to allow the flavors to meld
together.

Remove and discard the lemon halves.

Turn off the heat and blend the soup with an immersion
blender until it is silky smooth (adding warm water, if
necessary, to reach desired texture).

Finish with an olive oil drizzle and basil.

TIP: If you want to make this soup outside of tomato season, the heirloom tomatoes can be swapped out for any
varietal of cherry tomatoes. Avoid using Roma or beefsteak tomatoes as they are typically less sweet and won’t
yield the same flavor.

PER SERVING : CALORIES: 158 | FAT: 14g | TOTAL CARBS: 7g | FIBER: 2g | PROTEIN: 1g
 Soup
SERVINGS 4
4
PREP

15 min
COOK

0 min
AVOCADO GAZPACHO

INGREDIENTS METHOD
2 cups
chopped tomatoes In a high-powered blender (or in a large bowl, if using an

2 large ripe avocados halved and pitted immersion blender), combine the tomatoes, avocados,

1 large cucumber, peeled and seeded cucumber, bell pepper, yogurt, olive oil, cilantro,

1 medium bell pepper (red, orange, or yellow), scallions, vinegar, and lime juice. Blend until smooth. If

chopped using a stand blender, you may need to blend in two or

1 cup
plain whole-milk Greek yogurt three batches.
¼ cup
extra-virgin olive oil

¼ cup
chopped fresh cilantro Season with salt and pepper and blend to combine the
¼ cup
chopped scallions, green part only flavors.
2 tbsp
red wine vinegar

2 Juice of limes or 1 lemon Chill in the refrigerator for 1 to 2 hours before serving.

½ tsp
salt Serve cold.
¼ tsp freshly ground black pepper

TIP: To seed a cucumber, cut a peeled cucumber in half widthwise. Quarter each half lengthwise and stand each
quarter on its end. Run the knife down the length of the seeded side to remove the seeds.

PER SERVING : CALORIES: 392 | FAT: 32g | TOTAL CARBS: 20 | FIBER: 9g | PROTEIN: 6g