30 DAY KETO MEAL PLAN

Transcription

1 30 KETO MEAL PLAN

2 BODY BY BACON 3 0 D AY K E T O M E A L P L A N Welcome TO THE 30 KETO MEAL PLAN! WHAT IS A KETO DIET YOU ASK? The Ketogenic or "Keto" diet is a very low carb diet (20g or less), that will turn your body into a fat burning machine! The keto diet has many benefits for overall health and performance however most people initially seek it out for the weight loss. When in a state of ketosis, your body will produce ketones which serve as an alternate fuel source for the body when there is no sugar or glucose to be used. In order to enter ketosis, you need to eat very low carbohydrate, moderate protein and high fat. The reason for moderate protein rather than high protein, is that the body can also convert excess protein to blood sugar. Did you know the brain doesn't actually need glucose to run? It can run on ketones! There are many studies on the Ketogenic diet and the numerous health benefits which is what led me to it. Once you train your body to burn fat, it can use your own excess fat stores for fuel. You may also experience less hunger, more energy, and increased mental clarity. For myself, it helped with control my thyroid disease and helped with infertility! Ketogenic DIET Breakdown Fats 70-80% Protein 20-25% Carbs 5-10%

3 BODY BY BACON 3 0 D AY K E T O M E A L P L A N HOW WILL I KNOW I AM IN KETOSIS? In order to know for sure, you can test your urine, blood or breath, but there are some signs to watch for that don't require any type of testing. Keep in mind that some people adapt in a few days or week but some may take 4 weeks or more! 1. Increased urination and therefore increased thirst- when starting out, you may have to go to the bathroom more as the fat cells store excess water when on a higher carbohydrate diet. This excess water will be released and in turn may cause dry mouth and increased thirst. Make sure you are getting enough electrolytes in the form of Bouillon or bone broth and drink lots of water! 2. Keto breath (YUCK!)- acetone escapes in our breath which can make it smell funky. This is often temporary so don't fret! 3. Reduced hunger- my favourite!! Sometimes I haven't even realized I haven't eaten. This is very handy while trying to keep up with two toddlers. Usually once your body is being fuelled by its own fat stores, hunger will decrease. You may naturally fall into Intermittent fasting where you only need to eat once or twice a day. We will introduce Intermittent fasting (IF) in this meal plan. 4. Increased energy- after the initial tired feeling, you will likely experience increased energy and any brain fog may disappear. TESTING Testing urine - you can purchase these very cheap at any pharmacy. You may have to ask the pharmacist for them. You dip the stick in a sample of your urine and the colour will change within 15 seconds and you can compare that to the colour chart on the side of the containers. The issue with urine strips is that the colour can change depending on your hydration. As you become keto-adapted, your body will reabsorb ketones from the urine and these strips will no longer be reliable and just show a constant negative colour. Breath Ketone analyzes - Ketonix is around $150 US. The great thing is its reusable. It will give you a colour code to show level of ketosis but this may not correlate well with blood ketones. I have also used a cheap breathalyzer that I ordered online but it took some frequent testing vs my blood ketone meter to figure out the correlations. Blood ketone meter - I ordered my Abbott Precision NEO meter online from the Abbott website. It is free but you must purchase ketone strips separately. Blood measurements are the most accurate way to measure your level of ketosis. The problem is that the strips are quite costly and of course people who fear needles may not like having to poke their finger.

4 BODY BY BACON 3 0 D AY K E T O M E A L P L A N RANGES OF KETOSIS There are different degrees of ketosis. 01 Below 0.5mmol/l is not considered ketosis 02 Between mmol/l is light nutritional ketosis 03 Between mmol/l is OPTIMAL KETOSIS and this is where you want to be for maximum fat burning, mental clarity and performance. Optimal Fuel Flow for Brain and Muscles 04 Over 3 mmol/l - not necessary to be this high. This could also mean you are in "starvation ketosis". This is also a dangerous range in Type 1 diabetics and can be cause by a sever lack of insulin. 0 Optimal Ketone Zone Nutritional Ketosis Begins Post-Exercise Ketosis Starvation Ketosis Ketoacidosis Blood Ketones (millimolar)

5 BODY BY BACON 3 0 D AY K E T O M E A L P L A N READY TO GET STARTED?? A FEW THINGS TO CONSIDER: 1. Check with you Doctor before starting any type of new meal plan. With the Ketogenic meal plan, if carbs are lowered to quickly, symptoms of hypoglycaemia can occur. If you are taking any medications, you also want to be aware of some sweeteners that may lower blood sugar, such as stevia. 2. READ LABELS! - There is sugar hidden everywhere and you would be surprised at some of the places you may find it. Be aware of the alternate names for sugar. WHY AM I SO TIRED IN THE BEGINNING? AM I GETTING THE FLU? In the first week, people often feel the flu coming on and can experience headaches, tiredness and nausea. This usually happens around Day 2-4. These symptoms usually disappear within a few day but you can also avoid them by staying hydrated and getting enough salt. You can try adding half a teaspoon of himalayan sea salt to 500mL of water and do this once daily for the first week. Another suggestion is to make a chicken or beef bone broth to have on hand. (See recipe in booklet). You can also use bouillon cubes. Stick with it! It will pass and you will feel amazing! MEASUREMENTS AND PHOTOS This is important! Often we are so self critical so without a reference, we will not believe there is change. If you do not want to do measurements, then please do photos. You can tuck them away somewhere and nobody has to see. BEFORE AND AFTER PHOTOS: On Day 1 and Day 30 - Take photos from the front, side and back. You can wear a sports bra and shorts or pants or a swimsuit. Whatever you are comfortable in but make sure it is fitted. You can take them in the mirror or set the timer on your phone or tablet camera. Make sure to include your whole body in the photo (head to toe). MEASUREMENTS: On Day 1 and Day 30 - Use a flexible measuring tape that you can purchase at a local dollar store if you don t already have one. Wear the same clothes for both measurements. Chest - place the measuring tape around the largest part of your chest. Waist - Place the measuring tape across your belly button and around. Do not suck in! Hips/Buttocks - place the measuring tape across the widest part of your hips. Write this down and tuck it in a safe place!

6 4-Week meal plan overview WEEK 1 MEAL #1 MEAL #2 MEAL #3 1 Denver Pie Meat & Cheese Plate Parchment Pizza 2 Overnight Oats Tacoless Taco Salad Keto Chicken Fingers 3 Deviled Eggs & Bacon Spicy Chicken & Salad Portobello Burger 4 Cinammon Pancakes Meatballs & Keto Gravy Caesar Salad with Chicken 5 Ham, Egg & Cheese Rollups BLT Boats Ketto Spaghetti & Meat Sauce 6 Keto Crepes and Sausage Ćevapi Fathead Pizza 7 Bacon & Eggs Cream of Broccoli & Cheddar Soup Steak & Salad WEEK 2 MEAL #1 MEAL #2 MEAL #3 1 Bulletproof Coffee Broccoli/Cheddar Soup Keto Lasagna 2 Leftover Keto Lasagna Chicken Thighs & Cauliflower Mash 3 Greek Salad with Chicken Beef Stroganoff Meat & Cheese Plate Kung Pau Chicken 5 Egg Salad on Romaine Cheddar/Mushroom bunless Burger 6 Lettuce Burritos Chicken wings 7 Tuna Salad Chicken Mushroom & Alfredo 4 8 See Recipe Ideas BONE BROTH FAST (See recipe & FAQ) 8 Hour Eating Window WEEK 3 MEAL #1 MEAL #2 MEAL #3 1 Egg & Bacon Spinach Muffins Tahini Chicken 2 Big Mac Shrimp Alfredo 3 BLT Boats Pad Thai Ketofied Greek Salad with Chicken Pork chop & Cucumbers Loaded Cauliflower Fathead pizza 6 Chicken Enchilada bowl Steak & Asparagus 7 Keto Crepes Greek Salad with Chicken MEAL #2 MEAL #3 1 Ham, Egg, Cheese Rolls Parmesan Chicken 2 Taco Soup Cashew Chicken 3 Chicken Fingers & Avocado fries Soup Asian Chicken Lettuce wraps Keto chili Egg Salad Wraps Chicken Caesar Salad 6 Turkey, Bacon, Ranch pinwheel Cheeseburger Casserole 7 Keto chili Spaghetti Squash Fritters 4 16:8 Fasting 5 WEEK FINAL MEAL #1 16:8 Fasting BONE BROTH FAST

7 01 RECiPES week 1 DENVER PIE 8 eggs ½ cup whipping cream 1 cup grated old cheddar cheese ¾ cup bell peppers ½ cup chopped ham Whisk eggs and whipping cream. Add vegetables, ham and cheese and pour into 8 inch square pan (greased). Bake at 350F for minutes. MEAT AND CHEESE PLATE 3oz of dry salami, ¼ avocado, 1 pickle and three slices of old cheddar cheese. Add 1 tbsp mayo mixed with ½ tbsp mustard for a yummy dip. PARCHMENT PIZZA 4 oz of meat (no sugar) 1/2 cup of bell pepper and/or mushroom Low carb marinara or pizza sauce 3/4 cup shredded mozzarella cheese Like a small baking pan with parchment paper and lay down the meat of your choosing. Top with sauce and veggies and lastly cheese. Bake at 400F for 5 minutes or until cheese is bubbling.

8 02 RECiPES OVERNIGHT OATS (2 servings) 2/3 cup coconut milk (full fat, unsweetened) ½ cup Hemp hearts 1 tbsp chia seeds 3-4 drops of Stevia or 2 tsp erythritol ½ tsp vanilla extract Instructions: Add ingredients to a 12oz container with lid. Stir until well mixed and cover and refrigerate overnight or for at least 8 hours. The following day, add coconut milk until desired consistency is reached. Divide in half. Enjoy! May sprinkle almonds on top (6). TACOLESS TACO SALAD SEASONED GROUND BEEF 1/4 pound ground beef 1/4 small onion 1 clove of garlic 1/4 tbsp chili powder 1/4 tsp cumin 1/4 tsp paprika 1/4 tsp pink Himalayan salt 1/4 tsp black pepper SALAD 1.5 ounces of romaine and/or spinach 1/2 medium tomato 1/2 avocado 1 ounce of cheddar cheese shredded Instructions: In a large skillet, brown ground beef with onion and garlic. Mix in seasoning. Mix together salad ingredients and top with meat mixture and shredded cheese. Add salsa and sour cream (optional). Top with Salsa and sour cream KETO CHICKEN FINGERS WITH CELERY AND RANCH DRESSING 1/4 pound of organic boneless, skinless chicken breast 1 egg 1/2 cup almond flour 1/2 tsp paprika 1/2 tsp garlic powder 1/4 tsp Pink Himalayan salt 1/4 tsp black pepper 2 celery stalks 2tbsp full fat Ranch dressing Optional dip: Franks red hot sauce Instructions: Preheat oven to 400F. Place Almond flour and spices in a small bowl and stir. Crack egg into separate bowl and whisk. Cut chicken into thin, finger-like, slices. Dip each piece of chicken in the egg bowl and wipe off excess. Roll into almond flour mixture until completely covered. Place on a baking pan lined with parchment paper or directly on pan lightly drizzled with olive oil. Bake for 20 minutes and flip halfway through. The chicken fingers should be golden brown and cooked through. Enjoy!

9 03 RECiPES DEVILLED EGGS AND BACON 2 eggs, hard cooked and peeled 1.5 tbsp mayo mayonnaise 1/4 teaspoon yellow mustard pinch of salt fresh ground black pepper paprika (optional) 3 slices of bacon (bake at 400F for 25 minutes or until desired crispness) Instructions: Cut eggs in half. Arrange egg whites cut side up on a serving plate and put the yolks in a small mixing bowl. Mash yolks with fork then stir in mayonnaise and mustard. Mash and stir all ingredients together well. Taste and add salt and pepper. Spoon a little bit of the mixture into each egg white half, dividing mixture as evenly as possible between the eggs. Sprinkle eggs with paprika (optional). Serve immediately or refrigerate until ready to serve. SPICY CHICKEN PATTY WITH AVOCADO AND CUCUMBER SALAD WITH FETA AND ITALIAN DRESSING Spicy Chicken 1.5 lbs raw Chicken 1tsp salt 1 tsp paprika ½ tsp pepper 1 tsp garlic powder ½ tsp sriracha or Franks red hot sauce 1 egg For breading, crush pork rinds and powdered parmesan cheese Put chicken and spices in blender. Combine breading on parchment paper or plate. Form chicken mixture into patties and dip in breading mixture. Fry in deeper frying pan in olive oil for 5 minutes per side or until browned. Avocado and Cucumber salad ingredients: 1 cucumber-peeled and 2 tbs olive oil 1 tbs balsamic vinegar seeded then diced (Can subsititue olive oil and balsamic 1 avocado-diced 3 oz feta cheese-cubed for full fat Italian dressing) 2 tbs minced red onion 15 twists of black pepper from a pepper mill HOMEMADE PORTOBELLO BURGER WITH A SIDE OF CELERY AND RANCH DRESSING 1 portobello mushroom ½ lb of ground beef ½ lb ground pork 1 egg 1 tsp Worcestershire sauce 1 small onion (finely grated or chopped) 1 clove garlic ½ tsp salt ½ tsp pepper 1 tbsp sugar free ketchup Toppings: 1 tbsp mayonnaise, slice of avocado and tomato On the side: 2 celery stalks cut in pieces to dip 2 tbsp full fat ranch dressing Whisk egg in a bowl and add onion, garlic, Worcestershire sauce and spices. Add sugar free ketchup. Mix in beef and pork. Gently shape the mixture into burgers and grill or bake in the oven until browned. Scrape out the underside of the Portobello mushroom and use as a bun. Add toppings and Enjoy!

10 04 RECiPES CINNAMON PANCAKES 2 tbsp of cream cheese 2 tbsp of coconut flour 1 egg 1 tsp vanilla extract Pinch of cinnamon (to taste) Instructions: Soften cream cheese. Combine ingredients with hand mixer. Add coconut oil to skillet over medium heat and scoop pancakes into pan. Should make 2 pancakes. Optional: Add butter on top and enjoy! MEATBALLS AND KETO GRAVY Meatball ingredients: 1lb of ground beef 1lb of ground pork 1/3 cup almond flour 2 eggs 2 tsp of pink Himalayan salt ½ tsp black pepper 2 tsp Worcestershire sauce 1 tbsp onion powder 2 tbsp garlic powder Gravy ingredients: 1 tbsp butter 2 cups sliced mushrooms 1 cup sliced onions 1 clove garlic ¾ cup sour cream ¼ tsp xanthan gum 1 cup beef broth Salt and pepper to taste Roll meatball ingredients into 1.5 inch balls and fry in frying pan until cooked. Add butter and onions and garlic and cook until softened (4 minutes) then add mushrooms to the pan, mix and cook approximately 4 minutes until mushrooms soften. Remove the vegetables from the pan and add beef broth. Whisk in the sour cream and xanthan gum until smooth. Add the meatballs and mushroom mixture back into pan and simmer on low for 20 minutes. CAESAR SALAD WITH CHICKEN SALAD CHICKEN 1.5 ounces of romaine and/or spinach 1 chicken breast (4oz) 1/4 medium tomato 2 tbsp butter or coconut oil ½ cup diced cucumber 1 clove garlic (minced) ½ cup bell peppers 1 ounce of grated parmesan cheese 3 tbsp FULL FAT Caesar salad dressing (mix well) Combine chicken with garlic and butter in frying pan and cook. Add to salad!

11 05 RECiPES HAM, EGG AND CHEESE ROLLUPS 5 slices of ham ¼ cup of baby spinach ½ tsp garlic powder 3 eggs 2tbsp butter 0.5 cup shredded cheese In a bowl, whisk eggs together with garlic powder and salt and pepper. In a large skillet, melt butter over medium heat. Add eggs and scramble. Stir in cheddar until melted then add baby spinach and mix. Lay out ham slices, add mixture of egg on top and roll up. Place in shallow baking dish and broil for approximately 5 minutes until ham is crispy. BLT BOATS 4 slices of bacon 1 tomato sliced 2 whole romaine leaves 2 tbspmayonaisse salt and pepper to taste Cook bacon then add on top of romaine lettuce leaves along with tomato, mayonaisse and salt and pepper. KETO MEAT SAUCE AND SPAGHETTI SQUASH (4 servings) Meat sauce ingredients: 1 lb of ground beef 1 yellow onion diced 3 cloves of minced garlic 1 tsp Italian seasoning 1 jar of low carb Marinara Cut spaghetti squash in half and scoop out any seeds. Place the squash cutside down in a glass baking dish filled with ¼ inch of water. Bake at 350F for 45 minutes. Allow about 5 minutes to cool then scrape the insides to create spaghetti like texture. In a pan add 1-2 tbsp olive or avocado oil. Add onions and cook until translucent. Stir in minced garlic and cook for an additional minute. Add the ground beef and cook thoroughly while breaking beef into small crumbles. Stir in low carb marinara and Italian seasoning. Serve meat sauce over spaghetti squash.

12 06 RECiPES KETO CREPES AND BREAKFAST SAUSAGE 1 egg yolks 4 large egg whites 1 tbsp coconut flour 1/2 tbsppsyllium husk or ground chia seeds 45 ml almond milk 1/4 tsp baking soda ½ tsp cream of tartar 1 tbsp coconut oil 1 tbsp vanilla extract Instructions: Place the whole eggs and egg whites, coconut flour, psyllium husk or chia seeds, almond milk, baking soda and cream of tartar and vanilla extract in a bowl and mix well. Allow mixture to sit for 5 minutes. Heat a pan and melt coconut oil. Ensure it covers the pan evenly. Poor mixture into pan to form a crepe. Brown each side lightly. Serve with 3 breakfast sausages. CEVAPI 3/4 pound ground beef 3/4 pound ground pork 3 tablespoons finely grated onion 1 tablespoon freshly minced garlic (about 3 medium cloves) 1 1/2 teaspoons paprika 1 1/2 teaspoons Kosher salt 1 1/2 teaspoons freshly ground black pepper 3/4 teaspoon baking soda In a medium bowl, mix together beef, PORK, onion, garlic, paprika, salt, pepper, and baking soda by hand until thoroughly combined. Form meat mixture into finger-length sausages 3/4-inch in diameter. Grill on the barbecue until browned or Bake at 400 for 20 minutes or until browned. Cut up half small cucumber and dip in 1-2tbsp full fat ranch dressing. Can also lightly toss cucumber slices. FATHEAD PIZZA 1 ½ cups shredded cheese ¾ cup almond flour/meal 2 tbsp cream cheese 1 egg pinch of salt garlic powder to taste Toppings: Low carb pizza or marinara sauce Meat toppings (watch sugar in meats) Shredded cheese Mushrooms and bell peppers Mix the shredded cheese and almond flour in a microwaveable bowl. Add the cream cheese and microwave on high for 1 minute. Stir and then microwave for another 30 seconds. Add the egg, salt and any other spices and mix very gently. Place on a piece of parchment paper then place another piece of parchment paper on top and roll into a circular pizza shape. Remove the top piece of parchment paper. Make fork holes all over the pizza base to ensure even cooking. Slide the parchment paper and base onto a pan and bake at 400 for minutes or until browned. Remove from the oven and add toppings. Bake again for approximately 5 minutes or until cheese is melted.

13 07 RECiPES BACON AND EGGS 2 eggs (cooked how you like) 3 slices of bacon KETO CREAM OF BROCCOLI AND CHEDDAR SOUP 4 cups of chicken stock (low carb) 1 celery stalks ½ medium size onion 3 garlic cloves 3 cups coarsely chopped broccoli 2 cups heavy cream 2 tbs butter 24 oz cheddar cheese Mince the celery, onion and garlic and sauté in butter in a large pot on medium heat. Once the veggies begin to brown, add the chicken stock and bring to a boil covered. Allow to lightly boil for 30 minutes. Add broccoli and allow to become soft (30 minutes). Once the broccoli is soft, turn down the heat to low and add the cream and cheese. Once the cheese melts, its ready to serve! STEAK AND SALAD 4-6 oz of steak (cut of your choice) Salad: 2 cups of lettuce or spinach Add ¾ cup chopped bell peppers/onions/cucumber or other low carb veg Top with high fat salad dressing such as Italian or ranch!

14 01 RECiPES week 2 BULLETPROOF COFFEE: recipe of your choosing KETO CREAM OF BROCCOLI AND CHEDDAR SOUP 4 cups of chicken stock (low carb) 1 celery stalks ½ medium size onion 3 garlic cloves 3 cups coarsely chopped broccoli 2 cups heavy cream 2 tbs butter 24 oz cheddar cheese Mince the celery, onion and garlic and sauté in butter in a large pot on medium heat. Once the veggies begin to brown, add the chicken stock and bring to a boil covered. Allow to lightly boil for 30 minutes. Add broccoli and allow to become soft (30 minutes). Once the broccoli is soft, turn down the heat to low and add the cream and cheese. Once the cheese melts, its ready to serve! KETO LASAGNA 16 oz ground beef 1tbsp Italian seasoning Salt and pepper to taste 1 cup low carb marinara sauce 1 zucchini large 1 ¼ cups ricotta cheese ¾ cup mozzarella cheese shredded 1. Preheat oven to 350 degrees F. Peel zucchini into strips and leave out the middle with seeds. Salt and let sit for 15 minutes then blot with paper towels. 2. Brown ground beef in pan with garlic and onion and add marinara. Season well with salt and pepper and Italian seasoning. 3. Layer into a small square casserole dish: meat, zucchini, ricotta, meat, zucchini, ricotta, mozzarella. 4. Cover with foil and bake for 30 minutes.

15 02 RECiPES BULLETPROOF COFFEE: recipe of your choosing LEFTOVER KETO LASAGNA KETO CHICKEN THIGHS AND CAULIFLOWER MASH (4 servings) Ingredients - Chicken thighs 1 Tbsp olive oil 4 chicken thighs, skin on and bone-in ¼ cup chopped onion 1 tsp minced garlic ½ cup chicken stock ¼ cup heavy cream 2 Tbsp Dijon mustard Salt and pepper to taste Heat the oil in a skillet. Season the chicken thighs with salt and pepper, and place skin-side down in the skillet. Cook the chicken until skin is brown, then turn over.continue to cook over a medium heat until done. Remove chicken and add the onions and garlic to skillet. Once onions have softened, add the chicken stock and simmer for five minutes. Add heavy cream and Dijon mustard, and season to taste. Pour sauce over each chicken thigh when serving Ingredients - Cauliflower mash (a.k.a Caulitatoes) 1 large head of cauliflower 3 tbsp butter 1 tsp pink Himalayan salt 1 tsp garlic powder ½ tsp black pepper Optional: chives Cut up cauliflower and remove stems. Chop florets to smaller size similar to size of a pea. Steam the cauliflower in a large pot for roughly minutes or until tender but not mushy. Transfer to a blender and add butter, salt, pepper and garlic powder (alternatively, put in a bowl and mix with hand mixer). Blend until smooth but don t overblend. Serve immediately.

16 03 RECiPES BULLETPROOF COFFEE: recipe of your choosing GREEK SALAD WITH CHICKEN Greek chicken ingredients: (4 servings) 1.5 lbs chicken 3 tbsp olive oil 2 tbsp lemon juice 2 cloves of garlic 1 tbsp oregano 1 tsp onion powder ½ tsp pink Himalayan salt ¼ tsp black pepper Salad ingredients: 5 cups of romaine and/or spinach 1 medium tomato 1½ cup diced cucumber 1 cup bell peppers 1/3 cup feta Oil and vinegar to taste BEEF STROGANOFF (4 servings) 1 1/2 lb ground beef 3 tbsp parsley, chopped 2 tbsp Worcestershire sauce 3 large minced cloves of garlic (divide in half) 1 tsp onion powder 1 tsp garlic powder 1/2 tsp sea salt 1/2 tsp black pepper 2 tbsp butter 2 tbsp olive oil 1 small onion, diced 6 oz mushrooms, sliced 1 cup beef stock 3/4 cup sour cream 1/4 cup heavy cream In a large mixing bowl, combine ground beef, parsley, Worcestershire sauce, one clove of garlic, onion powder, garlic powder, salt and pepper. Once well mixed, form into 4 even patties. In a large pan, over medium-high heat, sear the patties, browning on both sides (approximately 2-3 minutes per side). Remove patties from pan and set aside. (IMPORTANT: patties will not be fully cooked at this stage.) To the same pan, add butter & olive oil. Reduce heat to medium-low, add onion, mushrooms, and the remainder of the garlic. Sauté until onions are caramelized and mushrooms are tender. Add beef stock. Use a rubber spatula to scrape off and mix in any bits of onion and garlic stuck to the bottom of the pan. Stir sour cream and heavy cream into sauce. Add patties back to the sauce and let everything simmer, uncovered, on low for approximately 10 minutes.

17 04 RECiPES BULLETPROOF COFFEE: recipe of your choosing MEAT AND CHEESE PLATE 3oz of dry salami, ¼ avocado, 1 pickle and three slices of old cheddar cheese. Add 1 tbsp mayo mixed with ½ tbsp mustard for a yummy dip. KUNG PAO CHICKEN AND CAULIFLOWER RICE 2 medium chicken breasts 1 tsp ground ginger salt and pepper to taste ¼ cup peanuts ½ medium green or red pepper 1 medium onion 4 birds eye chilis, de-seeded Sauce: 1 tbsp soy sauce 2 tsp rice wine vinegar 2 tbsp chilli garlic paste 1 tbsp reduced sugar ketchup 2 tsp sesame oil 10 drops liquid stevia Cauliflower rice: 1 small head of cauliflower cut into florets 2 large eggs 2 green onions sliced thin 2 tbsp sesame oil 1 tbsp soy sauce Optional: minced garlic and ginger (1 tsp each) Cut chicken into bite sized pieces and season with salt, pepper and ginger. Heat a pan over medium heat with olive oil/sesame oil. Add chicken and cook until browned. Chop up veggies and chillies and set aside. Combine all sauce ingredients together. Once chicken is browned, combine peanuts and veggies with chicken in pan and allow to cook another 4-5 minutes. Add sauce to the pan and let it boil down to reduce slightly and should have a slight sticky texture when done. Serve on top of cauliflower rice. Cauliflower rice: Pulse florets in food processor until it becomes rice consistency. Transfer to a container or cookie sheet. Press it with paper towel to grab as much water away as possible. Chop green onions and combine with cauliflower and sesame oil in pan. Push the cauliflower to one side of pan and add your already beaten eggs to other side. Cook like an omelette then break them up into small pieces and stir into cauliflower.

18 05 RECiPES BULLETPROOF COFFEE: recipe of your choosing EGG SALAD ON ROMAINE 6 hard boiled eggs, chilled and peeled 1/4 cup homemade or store-bought mayonnaise 1 1/2 teaspoons fresh juice from 1 lemon or dill pickle juice 1/3 cup finely diced celery (about 1 small stalk) 1/4 cup finely sliced green onion Pink Himalayan salt and freshly ground black pepper Combine eggs, mayonnaise, lemon juice/pickle juice, celery, and green onions in a bowl. Mix contents of bowl until reduced to desired consistency; Can smash and mix with a firm whisk. Season generously with salt and pepper. Serve on romaine or head lettuce or store in a sealed container in the refrigerator for up to 3 days. CHEDDAR AND MUSHROOM BUNLESS BURGER ½ lb of ground beef ½ lb ground pork 1 egg 1 tsp Worcestershire sauce 1 small onion (finely grated or chopped) 1 clove garlic ½ tsp salt ½ tsp pepper 1 tbsp sugar free ketchup Toppings: 1 tbsp mayonnaise, cheddar cheese slice and friend mushrooms On the side: 2 celery stalks or 10 cucumber slices cut in pieces to dip 2 tbsp full fat ranch dressing Whisk egg in a bowl and add onion, garlic, Worcestershire sauce and spices. Add sugar free ketchup. Mix in beef and pork. Gently shape the mixture into burgers and grill or bake in the oven until browned. Scrape out the underside of the Portobello mushroom and use as a bun. Add toppings and Enjoy!

19 06 RECiPES BULLETPROOF COFFEE: recipe of your choosing LETTUCE BURRITOS Ingredients (servings 6): 1lb of ground beef 1 cup of chopped tomatoes ½ cup minced onion 2 cloves minced garlic 1 tbsp garlic powder 1 tsp onion powder 1 tsp chili powder 1 tsp cumin Lettuce (romaine or head lettuce) 2 cups riced cauliflower Heat some oil in a saucepan and fry onion and garlic until soft. Add in riced cauliflower and cook for approximately 4 minutes turning often. Add the ground beef and chop and stir until browned. Add spices and mix. Serve on top of lettuce with diced tomatoes. (Optional: sour cream and shredded cheese). CHICKEN WINGS 2lbs of chicken wings 2 tsp garlic powder 2 tsp paprika 1 tsp pink Himalayan salt 1 tsp pepper 2 tbsp olive oil 5 tbsp Franks Red hot sauce 1 cup of olive oil or avocado oil Add spices and chicken wings into a bowl and mix thoroughly. Let sit to marinate for 30 minutes in fridge. Add olive oil to deep frying pan and heat on medium-high. Fry for roughly 4 minutes per side or until browned and crispy. Cut one open to make sure it isn t pink. Once cooked, toss in hot sauce or eat plain! ** Beware of restaurant wings as they may have hidden breading. Always check their nutrition info online or just ask!

20 07 RECiPES BULLETPROOF COFFEE: recipe of your choosing TUNA SALAD ON LETTUCE (3-4 servings) Two 6-ounce cans white meat tuna packed in water, drained 2 tablespoons minced celery 2 tablespoons green onions 1/3 cup mayonnaise 1 tablespoon mustard/dijon mustard Freshly ground black pepper Freshly squeezed lemon juice (optional) In a small mixing bowl break up the tuna with a fork. Toss with the celery and onion. Add the mayonnaise, mustard and season with pepper, to taste. Stir to combine. Add lemon juice to taste. CHICKEN MUSHROOM AND ALFREDO 6 boneless chicken thighs 2 cups sliced mushrooms 1 tbsp Butter 6 cloves Garlic (minced) 1 1/2 cup Heavy cream 1/2 cup Grated parmesan cheese Black pepper (to taste) Sea salt (to taste) Nutmeg (optional-to taste) 08 Melt butter in a medium saucepan over medium heat. Add minced garlic and saute for about 30 seconds, until fragrant. Add the heavy cream. Bring to a gentle simmer, then continue to simmer for about 5 minutes or until it begins to thicken. Reduce heat to low. Gradually whisk in the Parmesan cheese and mushrooms. Simmer on low heat until mushrooms soften. If using nutmeg, sea salt, and/or black pepper, stir those in, to taste. (If sauce is thicker than you would like, you can thin it out with more heavy cream.) Bake chicken in oven at 365F for 20 minutes or until cooked through. 8- BONE BROTH FAST!!! YOU CAN DO THIS. IF YOU ARENT CONFIDENT OR DON T FEEL READY, PLEASE CONTINUE ON TO WEEK 3!

21 01 RECiPES week 3 Intermittent Fasting 16:8 EGG AND SPINACH MUFFINS 6 eggs ¼ cup whipping cream ¼ teaspoon salt 2 cups grated cheddar cheese 3/4 cup spinach 6 bacon slices, cooked, and chopped 1/2 cup grated cheddar cheese (optional to sprinkle on top) 1. Preheat oven to 350F. Spray a 12 cup muffin pan with non-stick cooking spray. 2. In a large bowl, beat eggs. Add whipping cream, salt, Cheddar cheese and mix. Stir in spinach and cooked bacon into the egg mixture. Ladle the egg mixture into greased muffin cups ¾ full. 3. Top each muffin cup with grated cheddar cheese (optional). 4. Bake for 25 minutes.remove from the oven, let the muffins cool for 30 minutes before removing them from the pan. TAHINI CHICKEN AND CUCUMBERS WITH RANCH DRESSING 1 lb. chicken thighs (boneless/skinless) 1/3 cup tahini paste 1/3 cup extra virgin olive oil 2 T fresh lemon juice 1/2 t dried oregano 1/4 t sea salt 1. In a mixing bowl, whisk together tahini, extra virgin olive oil, lemon juice, oregano and sea salt. Reserve 1/3 cup of mixture for serving. Place chicken thighs in bowl and swish around to coat. Cover and marinate in fridge 2-4 hours. 2. Preheat pan to medium heat and grease with olive oil. Place chicken thighs on grill and cook 7-8 minutes each side or until fully cooked through. Serve hot with reserved sauce. 3. Serve with cucumber slices and FULL FAT Ranch dressing.

22 02 RECiPES Intermittent Fasting 16:8 BIG MAC BIG MAC SAUCE: ½ lb of ground beef ½ lb ground pork 1 egg 1 tsp Worcestershire sauce 1 small onion (finely grated or chopped) 1 clove garlic ½ tsp salt ½ tsp pepper 4 tbsp full fat mayonnaise, 1 tsp Sugar free ketchup, 2 tbsp chopped onion, 1 large chopped pickle, ¼ tsp Pink Himalayan Salt, 1-2 drops liquid stevia Optional toppings: cheddar cheese slice, lettuce, 1 tomato slice, ½ cup mushrooms (fried in olive oil and garlic powder). Whisk egg in a bowl and add onion, garlic, Worcestershire sauce and spices. Add sugar free ketchup. Mix in beef and pork. Gently shape the mixture into burgers and grill or bake in the oven until browned. SHRIMP ALFREDO (4 servings) 1 tablespoon butter, salted 1 pound shrimp, raw* 4 ounces cream cheese, cubed ½ cup whipping cream 1 tablespoon garlic powder 1 teaspoon salt ½ cup Parmesan cheese, shredded Melt butter in large skillet over medium heat. Add shrimp to the skillet and reduce heat to medium low. Flip the shrimp after about 30 seconds and cook until slightly pink. They will finish cooking with the sauce. Add cream cheese to the pan with the shrimp. Pour whipping cream into the pan and increase heat to medium. Stir until cream cheese is melted and no lumps are visible. Stir in garlic powder and salt. Add parmesan cheese and stir to combine. Let simmer until sauce begins to thicken. Remove from heat and serve hot.

23 03 RECiPES Intermittent Fasting 16:8 BLT BOATS 4 slices of bacon 1 tomato sliced 2 whole romaine leaves 2 tbsp mayonaisse salt and pepper to taste Cook bacon then add on top of romaine lettuce leaves along with tomato, mayonaisse and salt and pepper. KETO PAD THAI (4 servings) Pad Thai Sauce Juice 1/2 Lime Juice 1/3 Lemon 1 1/2 tbsp Reduced Sugar Ketchup 1/2 tsp. Worcestershire Sauce 3 tbsp Fish sauce 1 1/2 tbsp. Sambal Olek or Sriracha 1 1/2 tsp. Minced Garlic 1 tbsp Natural Peanut Butter 1 tsp Rice Wine Vinegar 6 drops Liquid Stevia Noodles and Toppings 1/4 cup Cilantro, chopped 3 medium Green Onions, chopped 2 large Eggs 2 packets Shirataki Noodles 4 medium Chicken Thighs 4 tbsp Coconut Oil 4 oz Bean Sprouts 2 tbsp Peanuts, chopped Whisk together sauce ingredients and set aside. Drain shirataki noodles and rinse with warm water about 5 times and then dry as much as you can. Cut chicken thighs into cubes. Heat coconut oil in a frying pan over medium heat. Add chicken to pan and fry and flip until both sides are lightly browned. Chop green onion and cilantro and set aside. In the same frying pan you removed the chicken from, add the shirataki noodles and dry fry them for around 7 minutes or until noodles are firm to touch. Reduce heat and add 2 eggs and mix together until scrambled and broken apart. Add sauce, chicken, cilantro and green onion to the noodles. Cook for 5-10 minutes until it thickens. Garnish with bean sprouts and chopped peanuts.

24 04 RECiPES Intermittent Fasting 16:8 GREEK SALAD WITH CHICKEN (4 servings) Chicken: 1.5 lbs chicken breast, cut into 1-inch (2 cm) cubes 3 tbsp olive oil 3 tbsp lemon juice 1 tbsp dried oregano 1 tsp onion powder 1 tbsp garlic powder ½ tsp salt ¼ tsp pepper Greek Salad 1 cucumber, diced 6 cups romaine lettuce 1 cup cherry tomatoes, sliced in half ½ cup diced red onion 1/4 cup kalamata olive slices 3 tbsp olive oil (45 ml) 4 tbsp red wine vinegar 1 tsp dried oregano 4 oz feta cheese Salt and pepper to taste Cut the chicken into 1-inch cubes. Place in a container with marinade ingredients. Toss and Let the marinate for at 30 minutes or more. While the chicken is marinating, chop salad ingredients. Place into a medium bowl with the olives and toss with olive oil, vinegar, and oregano. Stir in the feta cheese. Add salt and pepper to taste. Once the chicken has marinated heat a large skillet over medium high heat. Add the chicken along with the marinade. Cook approximately 4 minutes per side or until each side is golden and the chicken is cooked through. Remove from pan and cool slightly then toss with salad. KETO PORK CHOP AND CUCUMBERS WITH RANCH DRESSING (4 servings) Chicken 1 1/4 pound boneless pork chops (usually about 4 pork chops) 2 tbsp avocado oil or olive oil Salt and pepper to taste Instructions: Parmesan Crust 1/2 cup grated Parmesan cheese 1/2 cup crushed pork rinds 1/2 tsp minced fresh garlic 1/2 tsp lemon zest 1 large egg, beaten (for egg wash) 2 tsp water Season pork chops with Pink himalayan salt and pepper.beat the egg and water in a shallow bowl large enough to fit a pork chop. Coating: Place the grated Parmesan cheese and crushed pork rinds onto a large dinner plate. Mince the garlic and add to the cheese. Zest a small lemon, add to the plate. Mix well with fingers to combine ingredients. Heat a large frying pan over medium heat until hot. Pick up a chop with a fork and put it in the beaten egg. Flip it over a few times to fully cover, lift and let any extra egg run off. Place it into the Parmesan coating and move it in the mixture to make sure it is completely coated. Pour the oil into the pan and swirl to coat. Add the pork chop and put it into the pan. Repeat the breading procedure with the remaining pork chops. Cook roughly 3-4 minutes per side or until cooked through. Slice a cucumber on the side and use 2tbsp ranch dressing for dip.

25 05 RECiPES Intermittent Fasting 16:8 LOADED CAULIFLOWER (4 servings) 1 pound cauliflower florettes 4 ounces sour cream 1 cup grated cheddar cheese 6 slices cooked bacon crumbled 2 tablespoons chopped chives 3 tablespoons butter 1/4 teaspoon garlic powder salt and pepper to taste Cut the cauliflower into florettes and add them to a microwave safe bowl. Add 2 tablespoons of water and cover with Saran Wrap. Microwave for 5-8 minutes, or until tender. Drain the excess water and let sit uncovered for a minute or two (can also steam in a pot on the stove). Add the cauliflower to a food processor and process until fluffy. Add the butter, garlic powder, and sour cream and process until it resembles the consistency of mashed potatoes. Add mashed cauliflower to a bowl and add the chives. Add half of the cheddar cheese and mix with a spoon. Cook and chop bacon and add to Ali flower mixture and mix. Season with salt and pepper. Add to a casserole dish. Top the loaded cauliflower with the remaining cheese. Put in the oven on broil for a few minutes. FATHEAD PIZZA 1 ¾ cups shredded cheese ¾ cup almond flour/meal 2 tbsp cream cheese 1 egg pinch of salt garlic powder to tast Toppings: Low carb pizza or marinara sauce Meat toppings Shredded cheese Mushrooms of bell peppers Mix the shredded cheese and almond flour in a microwaveable bowle. Add the cream cheese and microwave on high for 1 minute. Stir and then microwave for another 30 seconds. Add the egg, salt and any other spices and mix very gently. Place on a piece of parchment paper then place another piece of parchment paper on top and roll into a circular pizza shape. Remove the top piece of parchment paper. Make fork holes all over the pizza base to ensure even cooking. Slide the parchment paper and base onto a pan and bake at 400 for minutes or until browned. Remove from the oven and add toppings. Bake again for approximately 5 minutes or until cheese is melted.

26 06 RECiPES Intermittent Fasting 16:8 CHICKEN ENCHILADA BOWL (4 servings) 2-3 chicken breasts 3/4 cups red enchilada sauce 1/4 cup water 1/4 cup onion 1 4 oz can green chiles 1 12oz steam bag cauliflower rice Preferred toppings- avocado, jalapeno, cheese, bell peppers and tomatoes Seasoning, to taste Cut chicken breast into slices. In skillet over medium heat, cook chicken breasts until lightly brown. Add enchilada sauce, chiles, onions, water and reduce heat to simmer. Cover and cook until chicken is cooked through. Can chop or shred chicken while cooking. Prepare cauliflower rice by pulsing one head of cauliflower in blender or food processor until rice like texture is reached. Sauté in a large skillet over medium heat in 1 Tbsp olive oil. Use a lid to cover so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, stirring occasionally, then season as desired (such as with soy sauce or salt and pepper). Dice up preferred toppings. Top rice with chicken, cheese, avocado or preferred toppings. STEAK AND ASPARAGUS (4 servings) 2 large boneless strip or ribeye or filet mignon steaks, 1 ½ - 1 ¾ inch Pink himalayan salt and pepper to taste 1-2 tbsp butter for frying 12 asparagus spears, 2 tbsp of butter and salt/ pepper/ garlic powder Instructions: Preheat oven to 350F. Cut each steak into two even pieces, place on aluminum foil lined pan or wire rack on pan. Place in the oven. Cook for 15 minutes or until meat registers C / F (for rare to medium-rare) or minutes until meat registers C / F (for medium). If using filet mignon steaks, increase the cooking time by about 5 minutes. Asparagus: Snap off the dry ends of the asparagus and discard. Add butter to baking sheet and spread asparagus in a single layer. Sprinkle with salt, pepper and garlic powder. Roast for 15 to 20 minutes at 400F on the top rack of the oven. The roasting time will depend on your tastes; you can roast until the asparagus are just barely cooked through or well roasted.

27 07 RECiPES Intermittent Fasting 16:8 KETO CREPES AND SAUSAGE 1 egg yolks 4 large egg whites 1 tbsp coconut flour 1/2 tbsp psyllium husk or ground chia seeds 45 ml almond milk 1/4 tsp baking soda ½ tsp cream of tartar 1 tbsp coconut oil 1 tbsp vanilla extract Instructions: Place the whole eggs and egg whites, coconut flour, psyllium husk or chia seeds, almond milk, baking soda and cream of tartar and vanilla extract in a bowl and mix well. Allow mixture to sit for 5 minutes. Heat a pan and melt coconut oil. Ensure it covers the pan evenly. Poor mixture into pan to form a crepe. Brown each side lightly. Serve with butter and/or 1 tbsp cream cheese mixed with cinnamon and 1 drop of stevia. 3 breakfast sausages optional. Watch for sugar content! GREEK SALAD WITH CHICKEN (4 servings) Chicken: 1.5 lbs chicken breast, cut into 1-inch (2 cm) cubes 3 tbsp olive oil 3 tbsp lemon juice 1 tbsp dried oregano 1 tsp onion powder 1 tbsp garlic powder ½ tsp salt ¼ tsp pepper Greek Salad 1 cucumber, diced 6 cups romaine lettuce 1 cup cherry tomatoes, sliced in half ½ cup diced red onion 1/4 cup kalamata olive slices 3 tbsp olive oil (45 ml) 4 tbsp red wine vinegar 1 tsp dried oregano 4 oz feta cheese Salt and pepper to taste Cut the chicken into 1-inch cubes. Place in a container with marinade ingredients. Toss and Let the marinate for at 30 minutes or more. While the chicken is marinating, chop salad ingredients. Place into a medium bowl with the olives and toss with olive oil, vinegar, and oregano. Stir in the feta cheese. Add salt and pepper to taste. Once the chicken has marinated heat a large skillet over medium high heat. Add the chicken along with the marinade. Cook approximately 4 minutes per side or until each side is golden and the chicken is cooked through. Remove from pan and cool slightly then toss with salad.

28 01 RECiPES week 4 Intermittent Fasting 16:8 HAM, EGG AND CHEESE ROLLUPS 5 slices of ham ¼ cup of baby spinach ½ tsp garlic powder 3 eggs 2tbsp butter 0.5 cup shredded cheese In a bowl, whisk eggs together with garlic powder and salt and pepper. In a large skillet, melt butter over medium heat. Add eggs and scramble. Stir in cheddar until melted then add baby spinach and mix. Lay out ham slices, add mixture of egg on top and roll up. Place in shallow baking dish and broil for approximately 5 minutes until ham is crispy. PARMESAN CHICKEN Chicken 3 chicken breasts, (816 g) Salt and pepper to taste 1 cup shredded mozzarella cheese Coating 2.5 ounces pork rinds ¼ cup flaxseed meal ½ cup shredded Parmesan cheese 1 teaspoon oregano ½ teaspoon salt ½ teaspoon pepper ¼ teaspoon red pepper flakes ½ teaspoon garlic powder 2 teaspoons paprika 1 large egg 1 ½ teaspoons chicken broth ¼ cup olive oil Sauce ¼ cup olive oil 1 cup low carb marinara sauce ½ teaspoon garlic ½ teaspoon. oregano Salt and pepper to taste Grind up the pork rinds, flaxseed meal, parmesan cheese, and spices in a food processor or blender. Slice chicken breasts in half, or in thirds, and pound them out into cutlets. Season to taste. In a separate container, crack and egg and whisk with 1½ teaspoons of chicken broth. In a saucepan, combine all ingredients for the sauce and whisk together. Let this cook on low for about 20 minutes while you are making the chicken.. Bread all chicken cutlets by dipping into egg mixture, then dipping into the coating mixture. Set aside on a piece of foil or parchment paper. Heat 2 tablespoons of olive oil in a pan and fry up each piece of chicken, 2 at a time. Add more oil as needed. Set the pieces of chicken into a casserole dish, add sauce and then sprinkle with 1 cup of shredded mozzarella cheese. Bake at 400 F for 10 minutes or until cheese is melted. Serve with some raw or steamed broccoli on the side.

29 02 RECiPES Intermittent Fasting 16:8 TACO SOUP (8 servings) 2 pounds ground beef 1 tablespoon onion flakes optional 4 cloves garlic minced 2 tablespoons chili powder 2 teaspoons cumin 8 ounces cream cheese 20 ounces diced tomatoes with chilis (Rotel) or diced tomatoes 32 ounces beef broth 1/2 cup heavy cream salt & pepper to taste Saute ground beef in deep dishfrying pan. Stir in onion flakes, garlic, chili powder, cumin, cream cheese, diced tomatoes with chili, beef broth, heavy cream, and salt & pepper. Cover and cook on medium heat for roughly 30 minutes then let simmer for 10 minutes. Serve hot with optional toppings. Optional Toppings: sour cream sliced jalapeño peppers sliced avocado cheddar cheese shredded sliced black olives CASHEW CHICKEN (3 servings) 3 raw chicken thighs boneless, skinless 2 tbsp olive oil 1/4 cup cashews 1/2 medium Green or red Bell Pepper 1/2 tsp ground ginger 1 tbsp rice wine vinegar 1 1/2 tbsp soy sauce 1/2 tbsp chili garlic sauce 1 tbsp minced garlic 1 tbsp Sesame Oil 1 tbsp Sesame Seeds 1 tbsp green onions 1/4 medium white onion Salt + Pepper Heat a pan over low heat and toast the cashews for 8 minutes or until they start to lightly brown. Remove and set aside. Dice chicken thighs into 1 inch chunks. Cut onion and pepper into large chunks.increase heat to medium high and add olive oil to pan. add in the chicken thighs and allow them to cook through(about 5 minutes).add in the pepper, onions, garlic, chili garlic sauce and seasonings(ginger, salt, pepper). Allow to cook on high for 2-3 minutes. Add soy sauce, rice wine vinegar, and cashews. Cook on high and allow the liquid to reduce down until it is a sticky consistency, There should not be excess liquid in the pan upon completing cooking.serve in a bowl, top with sesame seeds and drizzle with sesame oil. Enjoy!

30 03 RECiPES Intermittent Fasting 16:8 CHICKEN FINGERS AND AVOCADO FRIES (1 serving) Ingredients Chicken Fingers: 4oz/1/4 pound of organic boneless, skinless chicken breast 1 egg 1/2 cup almond flour 1/2 tsp paprika 1/2 tsp garlic powder 1/4 tsp Pink Himalayan salt 1/4 tsp black pepper Avocado fries: 1/2 avocado 1 egg 2 tbsp olive oil Almond flour mixture as above. Use almond flour mixture and egg for avocado fries prior to using for chicken!!! Preheat oven to 400F. Place Almond flour and spices in a small bowl and stir. Crack egg into separate bowl and whisk. Cut avocado in half then into slices. Dip each piece in egg bowl, wipe off excess and then roll in almond flour mixture. Heat olive oil in frying pan on medium high the fry avocado slices until browned. Cut chicken into thin, finger-like, slices. Dip each piece of chicken in the egg bowl and wipe off excess. Roll into almond flour mixture until completely covered. Place on a baking pan lined with parchment paper or directly on pan lightly drizzled with olive oil. Bake for 20 minutes and flip halfway through. The chicken fingers should be golden brown and cooked through. Enjoy! LEFTOVER TACO SOUP

31 04 RECiPES Intermittent Fasting 16:8 ASIAN CHICKEN LETTUCE WRAPS (4 servings) 1 head cauliflower, cut into florets 1 teaspoon sesame oil 2 cloves garlic, minced 1 inch piece of ginger, minced 1 teaspoon soy sauce 1/4 cup chopped scallions 1/4 cup chopped cilantro 1 pound ground chicken 1 teaspoon sesame oil 1 clove garlic, minced 1 teaspoon soy sauce 1 teaspoon red pepper flakes 1/4 cup soy sauce 1 tablespoon lime juice 2 teaspoons sesame oil 1 tablespoon chopped scallions Butter lettuce, rinsed and dried Place the cauliflower florets in a food processor and pulse until you have small, rice sized pieces. Heat a large non-stick skillet over medium-high heat. Add the sesame oil to the skillet and heat. Add the cauliflower, garlic, ginger, and soy sauce to the hot oil and cook for 2 minutes, stirring constantly. Remove from heat and transfer to a large bowl. Toss in the scallions and cilantro. Return to pan and add another teaspoon of sesame oil to the skillet. When hot, add the ground chicken and cook until no longer pink, breaking up the meat as you cook it. Add the garlic, soy sauce, and red pepper flakes to the chicken and continue cooking for 1 minute. Add to the bowl with the cauliflower and toss to combine. Whisk together all the ingredients for the sauce. serve chicken mixture into the pieces of lettuce. Drizzle with salt and top with extra scallions and cilantro if desired.drizzle sauce over top or use as a dip. KETO CHILI (Use leftovers for Day 7 - Meal one) 2 pounds ground beef 6 cups spinach 2 cups low carb marinara 2 medium green or red bell peppers 2/3 medium onion 1 tablespoon olive oil 1 tablespoon cumin 1 ½ tablespoons chili powder 2 teaspoons cayenne pepper 1 teaspoon garlic powder Salt and pepper to taste Optional toppings: jalapeño, minced onions, shredded cheddar cheese, sour cream Chop onions and bell peppers to size of your likings. Brown ground beef over medium-high heat and add salt and pepper. While the ground beef is browning, saute your vegetables over medium-high heat in olive oil. Add your cumin, chili powder, garlic powder, and cayenne pepper to your ground beef and mix well. Once the beef is browned, add the spinach to the pot. Let stream for 2-3 minutes, then mix in well. Reduce heat for the pan of peppers and onions to low and cook until vegetables have softened. Add 2 cupsof low carb marinara sauce to beef mixture and stir. Reduce heat to medium - low and cook for 10 minutes longer. Add in sautéed vegetables and stir. serve hot with your favorite keto toppings such as minced onions, jalapeno, cheese and sour cream!

32 05 RECiPES Intermittent Fasting 16:8 EGG SALAD WRAPS 8 Large Eggs 2 Celery Stalks 2 Green Onion Stalks 2 dill pickles chopped 1 tsp Yellow Mustard 2/3 Cup Mayonnaise Optional: Salt Paprika Boil Eggs - Place eggs in the bottom of a pot and fill with cold water. Bring the water to a rolling boil and turn off the burner. Cover pot with a lid and let them cook for 15 minutes. Remove eggs and place in a bowl of ice water. Allow to cool completely before peeling Chop celery, green onions, and pickles. Peel and chop boiled eggs. Add mayo and mustard and mix well with a spoon. Stir in your chopped celery, pickles and green onion. Top with paprika and salt (to taste; optional). Serve on romaine lettuce boats. CHICKEN CAESAR SALAD 1.5 lbs chicken breasts 2 tablespoons olive oil 2 cloves minced garlic salt and pepper 2 3 lb bacon 1 Romaine lettuce 4 oz. freshly grated parmesan cheese Dressing: 1 cup mayonnaise 2 tablespoons Dijon mustard 1 lemon, zest and juice 4 tablespoons grated parmesan cheese salt and pepper Mix the ingredients for the dressing with a whisk or an immersion blender. Set aside in the refrigerator. Preheat the oven to 400 F.Slice chicken breasts and place in a greased baking dish. Season the chicken with salt, pepper and Michael garlic and drizzle olive oil or melted butter on top. Bake the chicken in the oven for about 20 min or until fully cooked through. Fry the bacon until crisp. Chop the lettuce and Place sliced chicken and the crispy, crumbled bacon on top. Finish with a generous dollop of dressing and a good grating of parmesan cheese.