SKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes

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2 DINNER & LUNCH

3 SKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes 1 lb boneless, skinless chicken breast, cubed small 1/2 teaspoon kosher salt 1/4 teaspoon garlic powder black pepper, to taste 1 teaspoons olive oil 2 cloves crushed garlic 1/4 cup chopped onion 24 ounces riced cauliflower and broccoli (Food Hack Option: Green Giant Riced Cauliflower Broccoli) 1/3 cup reduced fat sharp cheddar INSTRUCTIONS 1. Season chicken with 1/4 teaspoon kosher salt, garlic powder and black pepper, to taste. 2. Heat a large nonstick skillet over high heat. When hot add 1/2 teaspoon oil and add half of the chicken. 3. Cook 2 to 3 minutes on each side, until no longer pink in the center and browned on the edges. Set aside. 4. Repeat with remaining chicken. 5. Add the remaining 1/2 teaspoon of oil, onion and garlic and cook over medium heat about 2 minutes, until soft. Add the riced vegetables (frozen), 1/4 teaspoon salt and

4 pepper and cook 5 to 6 minutes, until heated through. 6. Return the chicken to the skillet, top with the cheese and cover. 7. Cook low heat until the cheese is melted, about 2 to 3 minutes. NUTRITION INFORMATION Yield: 4 6 servings, Serving Size: 1 1/2 cups Amount Per Serving: Calories: 263 calories Total Fat: 9g Carbohydrates: 11g Fiber: 4g Net Carb: 7 Protein: 35g Not Your Cavemans Chili 2 lbs. Stew Meat 1 Medium Onion 1 Medium Green Pepper 1 Cup Beef Broth 1/3 Cup Tomato Paste 2 Tbsp. Soy Sauce 2 Tbsp. Olive Oil 2 3?10 Tbsp Chili Powder 1 1/2 tsp. Cumin 2 tsp. Red Boat Fish Sauce 2 tsp. Minced Garlic 2 tsp. Paprika 1 tsp. Oregano 1 tsp. Cayenne Pepper 1 tsp. Worcestershire 1 tsp. Black Pepper 1 tsp. Salt Optional: If you like a more watery chili, add 1 Cup Coffee. INSTRUCTIONS 1. Cube half stew meat into small cubes, and process the other half in a food processor into ground beef.

5 2. Chop pepper and onion into small pieces. 3. Combine all spices together to make sauce. 4. Saute cubed beef in a pan until browned, transfer to a slow cooker. Do the same with the ground beef. 5. Saute vegetables in the remaining fat in the pan until onions are translucent. 6. Add everything to the slow cooker and mix together. 7. Simmer for 2 1/2 hours on high, then simmer for minutes without the top. NUTRITION INFORMATION Yield: 4 servings, Serving Size: 1 1/2 cups Amount Per Serving: Calories: 398 Calories Total Fat: 17.8g Carbohydrates: 8.5g Fiber: 3g Net Carb: 5.5g Protein: 51g Zoodle Stroganoff 2 lbs sirloin steak tips or lean stew beef cut into small pieces* 1/2 large white onion chopped 3 cloves garlic minced 10 oz sliced mushrooms 1 1/4 cup beef broth** 1/4 cup coconut aminos or GF tamari soy sauce 1/4 cup red wine vinegar 1/2 tsp onion powder 1/2 tsp garlic powder 1/2 cup canned coconut milk or coconut cream 3 tbsp arrowroot starch*** 2 tbsp water Salt and pepper to taste INSTRUCTIONS

6 1. Place beef inside your slow cooker, and top with onions, mushrooms, and garlic. 2. In a separate bowl, mix together broth, soy sauce, vinegar, onion powder, and garlic powder. Pour on top of beef and vegetables. 3. Set your slow cooker to low and cook for 5 hours. 4. At the five hour mark, add coconut cream. 5. In a separate small bowl, mix together arrowroot starch and water. Add to slow cooker. 6. Let simmer for another 30 mins - 1 hour or until sauce is thickened and beef is tender. 7. Serve over wide cut Zoodles NUTRITION INFORMATION Yield: 6 servings, Serving Size: 1 1/2 cups Amount Per Serving: Calories: 217 Total Fat: 11g Carbohydrates: 7.6g Fiber: 2g Net Carb: 5.6g Protein: 35g Beef Stir Fry 1 large head cauliflower, grated (about 4 cups) ¼ cup coconut oil, divided 4oz mushrooms, sliced 2 cups small broccoli florets 1 large onion, chopped 2 medium celery stalks, sliced 2 red sweet peppers, chopped 1lb lean ground beef ¼ teaspoon Himalayan salt 1 teaspoon freshly cracked black pepper ½ teaspoon Chinese five spice ½ teaspoon ground ginger 2 birds eye chili peppers, finely chopped ¼ cup coconut aminos

7 2 tablespoons unseasoned rice vinegar ¼ cup sliced blanched almonds, toasted INSTRUCTIONS 1. Cut the cauliflower into small florets and place in the bowl of your food processor. 2. Give it a few quick pulses (about 10 to 15) until it resembles the texture of rice. (optional: Store bought frozen Cauliflower Rice) 3. In a large pan or wok set over high heat, melt 2 tablespoons of the coconut oil. Add the mushrooms and cook, sautéing or stirring almost constantly until golden, about 2-3 minutes. Add the broccoli florets and continue sautéing for a minute or so, until the broccoli turns vibrant green and is slightly softened. Transfer to a bowl. (Optional Veggies Frozen Stir Fry Mix Costco) 4. Return your wok to the heat source and add one more tablespoon of coconut oil, then add onion, celery, sweet peppers. Sprinkle lightly with salt and sauté until softened, about 2-3 minutes. Add to the broccoli and mushrooms. 5. Return the wok to the heat source once more, add the last of the coconut oil, followed with ground beef. Cook the ground beef until it's almost completely brown, then add salt, pepper, 5 spice, ginger, bird's eyes, coconut amino and rice vinegar. Stir well and continue cooking until the beef is cooked through, then stir in cauliflower. 6. Lower the heat to medium and continue cooking, stirring often, until the cauliflower is soft but retains a bit of crunch, about 5 minutes. 7. Meanwhile, toast the sliced almonds in a dry skillet set over medium heat, until golden and fragrant. 8. Add the reserved veggies and almonds to the beef and cauliflower, stir to combine and serve. NUTRITION INFORMATION Yield: 4-6 servings, Serving Size: 1 1/2 cups Amount Per Serving: Calories: 406 Total Fat: 27g Carbohydrates: 18.4g Fiber: 7.2g Net Carb: 11.2g Protein: 30.3g

8 Crockpot Italian Zucchini Meatloaf : For Meatloaf: 2 lbs ground beef or bison, extra lean 2 eggs, large

9 1 cup zucchini, shredded and liquid squeezed (with hands) 1/2 cup Parmesan cheese, grated 1/2 cup Italian parsley, finely chopped 4 garlic cloves, crushed 3 tbsp balsamic vinegar 1 tbsp oregano, dry 2 tbsp minced dry onion or onion powder 1/2 tsp salt 1/2 tsp freshly ground black pepper Cooking coconut oil spray For Topping: 1 1/4 cup ketchup, low sodium (organic) 2 1/4 cup Mozzarella cheese, low fat 2 tbsp Italian parsley, chopped out INSTRUCTIONS: 1. In a large bowl, add all ingredients for meatloaf and mix thoroughly with your hands to combine. 2. Line the bottom of a large slow cooker with double folded aluminum foil, criss cross. Make sure to make the flaps, so it will be easy for you to lift the meatloaf once it's ready. Spray the bottom with cooking spray. 3. Place the mixture in crockpot and using your hands shape it into meatloaf. Cover and cook on Low for 6 hours or on High for 3 hours. 4. Spread ketchup on top of meatloaf and sprinkle with cheese. Cover and cook until cheese is melted, about 5 minutes. Remove meatloaf from the slow cooker, garnish with parsley, cut into 10 slices and serve warm with whole wheat spaghetti or quinoa. Any whole grain side would work. NUTRITION INFORMATION Yield: 6 servings, Amount Per Serving: Calories: 280 Carbohydrates: 3.4g Fiber:.2g Net Carb: 3.2g Protein: 20g Five Spice Fried Rice : 1 medium sweet potato, peeled and chopped into dice-sized cubes

10 2 tsp grapeseed, sesame or avocado oil 1/2 yellow onion, chopped 1 carrot, chopped 1/4 tsp Chinese 5-spice powder (available in the Asian food section of most grocery stores) 2 cloves of garlic, minced 1 1/2 tbsp soy sauce or tamari 1 tbsp rice vinegar 1 tsp Sriracha or chili paste 4 cups cauliflower rice (optional cooked brown rice) 1 cup spinach or kale, chopped 1/2 cup sliced green onions 1 cup frozen green peas, thawed INSTRUCTIONS: 1. Heat 1 tsp of oil in a large skillet or wok over medium heat. 2. Add the sweet potato and two tbsp of water and stir fry, stirring often, for about 5-8 minutes until the potato is tender and starting to brown. Add more water if the potato starts to stick. 3. Add yellow onion and carrot and continue to stir fry for another 3 minutes, or until the onions are translucent. 4. Add the 5-spice powder and garlic and stir fry for 1-2 more minutes. Remove all vegetables from the pan, cover and set aside. 5. Mix soy sauce, rice vinegar and Sriracha in a small bowl. 6. Heat the remaining oil in the wok over medium heat. 7. Add the cauliflower rice and stir fry until warm, approximately 5 minutes. 8. Add the sauce mix and the vegetables, plus the peas to the rice and mix well. 9. Stir fry for another 1-3 minutes. 10.Fold in bitter greens and green onions NUTRITION INFORMATION Yield: 2 servings, 2 1/2 Cups servings Amount Per Serving: Calories: 238 Carbs: 14 Fiber: 6g Net Carbs: 8g Protein: 3g

11 Chicken Tetrazzini 3 zucchini medium 2 tbsp butter 1/2 onion diced 2 cups mushrooms sliced 1 clove garlic minced 2 chicken breasts boneless, skinless, chopped 1.5 cups heavy cream 1 tsp xantham gum 1/4 cup mozzarella cheese shredded Salt to sweat zucchini noodles and to taste INSTRUCTION 1. Spiralize each zucchini into spaghetti noodle shapes using a spiralizer tool. Salt the zucchini noodles and layout over folded paper towels to remove excess moisture. Let the zucchini noodles sit for 30 minutes, then squeeze to remove additional water from the vegetable. 2. Preheat oven to 400 degrees Fahrenheit. 3. Melt butter in a large saucepan over medium heat. Add onion, mushrooms, and garlic to the pan, stirring as needed. When onions become translucent, add the chopped chicken breast and increase temperature to medium-high. 4. Once the chicken cooks to a white color, add heavy cream to the pan and thoroughly mix while bringing the sauce to a boil. Reduce heat and allow the sauce to simmer for an additional 1-2 minutes. 5. Remove the sauce from heat and whisk in the xantham gum little by little to thicken. If you prefer a thinner, runnier sauce, leave this out or cut the amount in half. 6. Arrange zucchini noodles in the bottom of a deep casserole dish. The zucchini should entirely cover the bottom of the bakeware about an inch thick. For ten servings of the recipe, I use a 9 x 6-inch dish. 7. Add the creamy chicken mushroom sauce to the top of the zucchini noodles. Smooth the mixture evenly over the top to distribute throughout the casserole dish. 8. Sprinkle mozzarella cheese on top and bake for 40 minutes. NUTRITION INFORMATION Yield: 10 servings, 1 1/2 Cups servings Amount Per Serving: Calories: 194 Carbs: 4 Fiber: 1g Net Carbs: 3g Protein: 7g

12 Mug Lasagna 1/3 (65 g) zucchini tablespoons Rao's marinara 2 tablespoons whole milk ricotta ounces whole milk mozzarella INSTRUCTIONS 1. Slice the zucchini into paper thin rounds. You can use a really sharp knife, or a mandolin. 2. In the bottom of your dish add a tablespoon of the marinara. 3. Layer on some of the zucchini. 4. Carefully spread out 1 tablespoon of ricotta. 5. Add another tablespoon of marinara. 6. Layer on the second layer of zucchini, another tablespoon of ricotta, any leftover zucchini, and then the last tablespoon of marinara. 7. Top with the mozzarella. 8. Microwave for 3-4 minutes, depending on the strength of your microwave. You can sprinkle on a little oregano or Parmesan cheese if you like. NUTRITION INFORMATION Yield: 1 servings Amount Per Serving: Calories: 318 Fat: 23.4g Net Carbs: 5.3g Protein: 20.4g

13 Breakfast

14 BRUSSELS SPROUTS SWEET POTATO SAUSAGE HASH Brussels Sprouts Sweet Potato Sausage Hash has everything you need to kick-off your morning on a healthy note. 1 lb. Pederson s Natural Farms Italian Sausage or Spicy Breakfast Sausage 1 medium sweet potato, cubed small (2 cups) 1/2 lb. brussels sprouts, quartered (2 cups) 1 bell pepper, diced (1 cup) 1/2 small red onion, sliced (1/2 cup) 2 garlic cloves, minced 1 Tbsp. avocado oil, ghee or butter (recommend Pure Indian Foods Ghee) INSTRUCTIONS 1. Brown sausage in a skillet on medium high heat, about 10 minutes. Once cooked through, transfer to a paper towel-lined platel. 2. In the same skillet on medium heat, add sweet potatoes and Brussels sprouts. Cover and cook for 5 minutes then uncover and cook for another 5 minutes stirring occasionally throughout the entire time. If veggies begin to stick, add ghee to grease the skillet.

15 3. Add peppers, onion, and garlic to the skillet and cooked uncovered for 8-10 minutes. 4. Lastly stir in the sausage, heat through, and serve. NUTRITION INFORMATION Yield: 6 servings Amount Per Serving: Calories: 246 Carbohydrates: 16g Fiber: 3g Net Carb: 13g Protein: 14g Keto Pancakes : 2 large eggs 1 tablespoon water 2 oz cream cheese, cubed 2/3 cup almond flour 1 teaspoon baking powder 2 teaspoons vanilla extract 1/2 teaspoon cinnamon 1/2 teaspoon Sweetleaf stevia sweetener (or 2 tablespoons regular sugar) butter fresh berries INSTRUCTIONS: 1. Add all ingredients to blender. Start with eggs and water and cream cheese so you don t have anything get stuck at bottom. 2. Blend until smooth, scraping down the sides if needed. Let batter sit for 2 minutes. 3. Heat a non-stick skillet to medium heat. For each pancake, pour 3 to 4 tablespoons of batter onto skillet.

16 4. Once you start to see little bubbles form, flip and continue to cook until pancake is browned on each side. Continue until you have used all pancake batter. NUTRITION INFORMATION Yield: 4 pancakes 1 Serving (Not including Fruit topper) Amount Per Serving: Calories: 339 Fat: 30g Carbohydrates: 7g Fiber: 3g Net Carb: 4g Protein: 12g BLUEBERRY YOGURT PARFAIT 1/2 Cup Plain Full Fat Greek Yogurt 1 Oz Granola Whole Grain Oats 1 Dropperful Liquid Vanilla Sweet Leaf 1 Handful Fresh Blueberries INSTRUCTIONS 1. Prepare Harlan's Granola and set aside in an airtight container in a cool place for storage. 2. Using a tall glass, spoon 1/4 cup yogurt into the bottom of the glass

17 3. Sprinkle half the blueberries around on top 4. Spoon the other 1/4 cup yogurt on top 5. Sprinkle the other half of the blueberries over 6. Fill one dropper of liquid Vanilla Sweet Leaf and drip evenly over blueberry and yogurt 7. Top blueberries with the Harlan's Granola 8. Enjoy! SOUPS

18 Crockpot Buffalo Chicken Soup This makes 5 total servings of Crockpot Buffalo Chicken Soup. Each serving comes out to be 523 Calories, 44.2g Fats, 3.4g Net Carbs, and 20.8g Protein. Chicken Thighs, deboned and sliced (~1.2 lbs without bones) 1 tsp. Onion Powder 1 tsp. Garlic Powder 1/2 tsp. Celery Seed

19 1/4 cup Butter 1/3-1/2 cup Frank's Hot Sauce (depending on how spicy you like it) cups Beef Broth 1 cup Heavy Cream 2 oz. Cream Cheese 1/4 tsp. Xanthan Gum Salt and Pepper to Taste INSTRUCTIONS 1 De-bone the chicken thighs, slice the chicken into chunks and drop them in the crockpot with the rest of the ingredients to the crockpot except for cream, cheese, and xanthan gum. 2 Set crockpot on low for 6 hours (or high for 3 hours) and let cook completely. 3 Once everything is cooked, remove the chicken from the crockpot and shred using a fork. 4 Add cream, cheese, and xanthan gum to the crockpot. Use an immersion blender to emulsify all of the liquids together. 5 Place the chicken back into the crockpot and stir together. Taste and season with extra salt, pepper, and hot sauce if you'd like. Roasted Red Bell Pepper and Cauliflower Soup This makes 5 total servings of Roasted Red Bell Pepper & Cauliflower Soup. Each serving comes out to be 345 Calories, 32g Fats, 6.2g Net Carbs, and 6.4g Protein. Red Bell Peppers, cut in half and de-seeded 1/2 head Cauliflower, cut into florets 2 tbsp. Duck Fat medium Green Onions, diced 3 cups Chicken Broth 1/2 cup Heavy Cream

20 tbsp. Duck Fat 1 tsp. Garlic Powder 1 tsp. Dried Thyme 1 tsp. Smoked Paprika 1/4 tsp. Red Pepper Flakes 4 oz. Goat Cheese, crumbled (to top) Salt and Pepper to Taste INSTRUCTIONS 1 Slice peppers in half and de-seed them. Broil for minutes or until skin is charred and blackened. Once done, place in container with lid to steam while cauliflower cooks. 2 Cut cauliflower into florets and season with 2 tbsp. melted duck fat, salt, and pepper. Roast cauliflower in 400F oven for minutes. 3 Remove the skins from the peppers by peeling it off carefully. 4 In a pot, bring 4 tbsp. duck fat to heat and add diced green onion. Add seasonings into the pan to toast, then add chicken broth, red pepper, and cauliflower to the pan. Let this simmer for minutes. 5 Take an immersion blender to the mixture. Make sure that all fats are emulsified. Then add cream and mix. 6 Serve with some crispy bacon and goats cheese. Garnish with extra thyme and green onion. Crockpot Chicken Fajita Soup

21 1 ½ lbs chicken breast 32 oz chicken stock 14.5 oz can diced tomatoes 1 medium yellow bell pepper, diced 1 medium orange bell pepper, diced 1 medium onion, diced 6 oz mushrooms, thinly sliced 4 large cloves garlic, minced 4 tbsp Taco Seasoning 2 tbsp fresh cilantro, chopped 2 tsp sea salt, more to taste INSTRUCTIONS 1. Heat slow cooker on low setting. 2. Add all ingredients to slow cooker, cover and cook on low for 6 hours. 3. Using two forks, shred the chicken breasts. They should come apart very easily. Cover and cook 1 additional hour. NUTRITION INFORMATION Yield: 7 servings, Amount Per Serving: Calories: 143 Total Fat 3g Net Carb: 8g Protein: 24g