2000kcal - 14 Day Meal Plan

Transcription

1 2000kcal - 14 Day Meal Plan

2 Day of the meal plan Breakfast Lunch Dinner Snacks, Desserts 1 Basic Keto Breakfast 2 Breakfast Sausage Patties 3 Keto Breakfast Classic 4 Keto Pizza Pepperoni Frittata 5 Salmon and Avocado Low-Carb Breakfast 6 Keto Eggs Benedict 7 Keto Chocolate Pancakes 8 Keto Zucchini Breakfast Hash 9 Allergy- Free Keto Cereal Keto Turkey Meatball & Dairy- Free Pesto Almond Butter Bacon Burger Keto Anchovy Salad Balsamic Flat Iron Salad One-Pot Beef, Spinach and Mozzarella Low Carb BLAT Salad Mackerel Salad Bacon Frittata Low Carb Salmon & Avocado Sushi Cheese Stuffed Bacon Burgers Pesto Chicken Casserole Cauliflower Pizza Creamy Feta Chicken Easy Buffalo Wings Keto Cordon Bleu Nacho Steak Skillet Keto Beef Stroganoff Keto Pie Fish Homemade Beef Jerky Eggplant Parmesan Chips Cucumber Bites Drinks & Smoothies Iced Latte Matcha Keto Spiced Hot Mocha Keto Tropical Smoothie Pesto Crackers Almond and Maca Smoothie Keto Mint Chocolate Chip Ice Cream Sugar-Free Iced Tea Thai Radish Chips Peanut Butter Caramel Milkshake Salted Almond Sugar-Free and Coconut Vanilla Bark Mediterranean Fat Bombs Green Fries Bean Frappuccino Pumpkin Smoothie Total kcal ~1891 kcal ~1895 kcal ~2158 kcal ~1915 kcal ~2124 kcal ~2071 kcal ~1812 kcal ~1914 kcal Protein Shake ~1900 kcal Total Net Carbs Total Fats Total Proteins Total Fiber

3 10 Baked Eggs in Avocados 11 Keto Sausage, Spinach, and Feta Cheese Omelet 12 Keto French Toast 13 Keto Egg Wraps 14 Keto Ham & Cheese Pockets Portobello Pizzas Thai Pork Salad Tandoori Chicken Bites Low Carb Keto Pizza Avocado Tuna Salad Keto Gyros Sheet Pan Chicken Fajitas Scallops with Creamed Spinach Easy Avocado Lime Salmon Slow Cooker Tikka Masala WEEK 1 Shopping list Strawberry Pistachio Popsicles No Bake Chocolate Bombs Chocolate Chunk Cookies Flourless Keto Brownies Keto Maple Pecan Protein Bar Keto Pink Drink ~1824 kcal Keto Berry Chia Fresca Chocolate & Mint Smoothie ~1920 kcal ~1816 kcal Keto Margaritas ~1880 kcal Vietnamese Coffee ~ WEEK 2 Shopping list Day 1 Breakfast Basic Keto Breakfast Ingredients for 2 servings Total meal prep time: 15 minutes Nutritional values (per serving) Calories: 489 Fat: 41.3 Net Carbs: 6.6 Fiber: large organic eggs 10 thin bacon slices 4 large Portobello mushrooms 1 medium avocado 1 ½ tbsp. butter or ghee Sea salt and pepper to taste Optional: fresh herbs for garnish Protein: 19.5

4 1. Grease the pan with some butter or ghee and place it on medium heat. 2. Fry the bacon and the eggs into the pan. Fry those first because mushrooms usually release some water when cooked. they become tender. It usually takes about 6-8 minutes to get them fully cooked. 4. When the mushrooms are ready, serve them together with the bacon, eggs, and half of the avocado. 3. Once the bacon and the eggs are ready, take them out. Put the mushrooms in the pan, season them and cook them until Lunch Keto Turkey Meatballs & Dairy-Free Pesto Total meal prep time: 30 minutes Nutritional values (per serving, 4 meatballs) Calories: 479 Fat: 40.7 Net Carbs: 3.2 Fiber: 1.3 gram Protein: 25.6 Ingredients for 2 servings (8-10 meatballs) Meatballs 5 oz. good quality ground turkey 5 oz. good quality ground pork 1 small red onion ¼ cup fresh parsley 1 cloves garlic zest of 1 lemon 1 tsp. of paprika extra virgin olive oil Salt and pepper to taste Optional: fresh chili Dairy-free Pesto ¼ cup of pine nuts ½ cup of fresh basil 1 clove garlic 1-2 tbsp. of extra virgin olive oil 1 tbsp. fresh lemon juice Salt and pepper to taste Dairy-free Pesto 1. Put all of the ingredients into a food processor and blend until everything

5 combines together. You can blend it until it becomes very smooth or if you enjoy more texture, turn off the food processor sooner. Meatballs 1. Dice the garlic and the onion, then chop up the parsley. Zest the lemon. 2. Get a large bowl and mix everything together: the onion, the garlic, the lemon zest, the parsley, and the paprika. If you like it to be spicy, add the chili as well. 3. Put the ground meat to the bowl and season everything with salt and pepper. Dinner Cheese Stuffed Bacon Burgers Total meal prep time: minutes Nutritional values (per burger) Calories: 614 Fat: 51 Net Carbs: 1.5 Fiber: / Protein: 33 Mix it with your hands if necessary so you get a sort of a dough. 4. Start shaping the meatballs. Divide the mixture beforehand so you get meatballs with approximately the same size. 5. Cook the meatballs. You can either fry them or roast them in the oven. If you fry them, use a non-stick frying pan as meatballs may get sticky during cooking. Fry for about minutes over medium heat, turning them regularly so they become golden brown. Be careful with the heat, as you may end up over-cooking them Ingredients for 2 burgers 8 oz. ground beef 2 slices bacon 1 oz. mozzarella cheese 2 oz. cheddar cheese 1 tsp. Cajun seasoning 1 tbsp. butter Salt and pepper to taste on the outside while leaving them raw on the inside. You can also roast them in the oven for minutes on 375F until they change color. 6. Once meatballs are ready, serve them on a plate with the pesto sauce on top. 05/21/keto-turkey-meatballs-with-dairyfree-pesto 1. Get a large bowl and put the ground beef in it. Season it with spices and knead it with your hands as you d do with dough that way, all of the spices get to spread out evenly. 2. Start forming patties. Put a bit of mozzarella inside each patty. 3. Heat a pan over a medium-high heat and add the butter. Once it melts, add a patty to the pan and immediately cover the pan with a cloche. Let it cook for 2-3 minutes.

6 4. Open up the cloche and flip the burger. Cook for a minute or two and then add the cheddar cheese on top. Cover it again and cook it until the meat is ready as you d prefer it. Repeat the process with all of the burgers. 5. Meanwhile, crisp up the bacon either by frying it or by roasting it in the oven. Place a slice of bacon over each burger. 6. Serve it while it s hot! Snack Homemade Beef Jerky Total meal prep time: 6 hours Nutritional values (per serving, 2 slices) Calories: 161 Fat: 12.5 Net Carbs: 0.4 Fiber: 0.1 Protein: 10.8 Ingredients for one batch (14-16 slices) ½ pound of minced beef ½ tsp. onion powder ½ tsp. garlic powder ½ tsp. paprika ½ tsp. coarse black pepper 1 tsp. salt 1 tbsp. coconut aminos Optional: ½ tsp. red pepper flakes 1. Get a large bowl and combine all of the ingredients together. Form a sort of a dough. To make sure everything is mixed together, you can use your hands. Preheat the oven to 190F or on the lowest setting. Optionally, you can use a food dehydrator though dry on a higher setting there. 2. Line a baking sheet with some extrastrong parchment paper and place the meat on top. Press down on it with your hands or a spatula to flatten it out. Aim to get a rectangular shape that s

7 about ¼ of an inch thick. You can even use a rolling pin if you re having some difficulties with the thickness. 3. Before placing the jerky into the oven, precut it into thin slices. Roast it for about 5-6 hours until you notice it s gotten dry. Make sure you flip it at least once and drain any excess juices coming out of the meat. 4. Once ready, remove it from the oven and let it cool down, then break it or cut it into pieces this should be easy as it s already pre-cut. 5. Eat by itself or with some keto lowcarb dips. 16/06/22/healthy-homemade-beefjerky Drink/Smoothie Iced Matcha Latte Total meal prep time: 5 minutes Nutritional values (per serving) Calories: 148 Fat: 15 Net Carbs: 0.5 Fiber: / Protein: 1 gram Ingredients for 1 serving 1 cup of unsweetened cashew milk 1 tbsp. coconut oil 1 tsp. matcha powder A pinch of vanilla bean Ice cubes 1. Combine everything together in a blender and blend on the MEDIUM setting until all of the ingredients come together. Don t forget to add the ice cubes to the blender as that s what it ll give a nice texture to the drink. 2. Pour it into a glass and enjoy it cold! /drinks/matcha-latte/

8 Day 2 Breakfast Breakfast Sausage Patties Total meal prep time: 30 minutes Nutritional values (per serving) Calories: 257 Fat: Net Carbs: 0.34 Fiber: 0.51 Protein: Ingredients for 2 servings 1 lb. ground pork 2 tbsp. chopped fresh sage 1 tsp. maple extract 1 tsp. salt ½ tsp. pepper ¼ tsp. garlic powder ⅛ tsp. cayenne Optional: eggs or avocados for serving 1. Get a large bowl and combine the pork, sage, maple, and all of the spices. Mix everything nicely you can even use your hands! 2. Form the mixture into 8 patties, each of them about the same size. Aim so each patty is about 1 inch thick. 3. Grease a skillet and put it over medium heat. Cook each patty for about 3-4 minutes on each side. You could also use a meat thermometer to check whether the center of each patty has reached a temperature of 145F. 4. Place them on napkins once they re done as to soak up any excess oil.

9 5. Serve them with eggs or avocados! 15/01/low-carb-homemade-maplesage-breakfast-sausages.html cipes/3009/ Lunch Almond Butter Bacon Burger Total meal prep time: 50 minutes Nutritional values (per 2 burgers) Calories: 445 Fat: 34 Net Carbs: 4 Fiber: 5 Protein: 27 Ingredients for 2 servings (makes 4 burgers) Almond Butter Sauce ½ cup of almond butter ½ cup of water 2 garlic cloves 2 fresh Thai chili peppers 2 tbsp. coconut amino ½ tbsp. vinegar Optional: ½ tsp. of Swerve Burger A bit less than a pound of ground beef 4 slices of bacon 4 slices of pepper jack cheese 1 medium-sized red onion 4 large romaine lettuce leaves Salt and pepper to taste

10 Almond Butter Sauce 1. Mix the almond butter and the water in a small saucepan. Set the heat on a low. 2. Bring to a slow simmer while stirring at all times. Keep stirring until the sauce reaches a thick consistency. 3. Add the coconut aminos and mix it well. 4. Get a small food processor (a stick blender would also work well) and put the garlic cloves, the chili peppers, the vinegar and the Swerve (optional). Blend until all of the ingredients form a smooth paste. 5. Add in the paste to the almond butter mixture and mix it nicely. Then, put the sauce aside until the burgers are ready. Burgers 1. Get the ground beef to room temperature and mix it in with plenty of salt and pepper. 2. Start shaping your patties with your hands. To make sure your patties are more or less the same size, divide the ground beef before time into equal parts. Aim to get 4 patties. 3. Meanwhile, turn on the oven s broiler and warm it up on high. Once it gets warm, place the patties in the oven. You could also grill them or cook them in a grilling pan the taste shouldn t be much different. 4. Aim to broil the patties until they become golden brown on top. Different ovens will take different times, but it should be around 7-10 minutes on average. 5. Once you see the tops changing color, get them out of the oven, flip them and put them back in so the other side cooks as well. 6. When the patties are ready, remove them from the oven and place a cheese slice on each burger. If you want your cheese to be melted, you can place them in the oven for a few more minutes though this is optional. 7. Slice the onion in thick slices and start getting the bacon ready. You can either fry the bacon or put it in the oven for a few minutes.

11 8. Next, start assembling the burgers. Place a lettuce leaf on the bottom of each plate, follow up with a patty and a slice of onion. Then, add the bacon and the almond butter sauce on top your burgers are ready! Dinner Pesto Chicken Casserole Total meal prep time: 1 hour Nutritional values (per serving) Calories: 486 Fat: 28.9 Net Carbs: 3.2 Fiber: 1.3 Protein: 50.7 Ingredients for 4 servings 1.5 pound of chicken breasts 5 oz. cherry tomatoes 7 oz. fresh mozzarella 1 oz. baby spinach ½ cup of pesto ¼ of grated parmesan cheese Optional: fresh basil for garnish 1. Preheat your oven to 400F. Slice the chicken breasts so you form cutlets and season them with some salt and pepper. Get a large casserole dish and lay the meat on the bottom. 2. Top each cutlet with some pesto. Then, add a bit of spinach and a bit of mozzarella. Layer until you have ingredients. 3. Once you ve used up all of the ingredients, top the casserole with the parmesan cheese and add the cherry tomatoes to the sides. 4. Cook in the oven for approximately 40 minutes, until the chicken gets

12 tender and the cheese starts getting bubbly and golden. 5. Once ready, get it out of the oven. Sprinkle with some fresh basil and let cool down for a minute or two before serving. 17/05/16/low-carb-pesto-capresechicken-casserole Snack Eggplant Parmesan Chips Total meal prep time: 1 hour 20 minutes Ingredients for 4 servings Nutritional values (per serving) Calories: 405 Fat: 31.2 Net Carbs: 7.3 Fiber: 7.8 Protein: large eggplant 1 large egg ½ cup of almond flour ½ cup of coconut flour 1 cup Parmesan cheese 1 tbsp. heavy whipping cream 1 tsp. dried Italian herbs 2 tbsp. coconut oil or ghee Salt and pepper to taste Optional: Marinara sauce for some dipping

13 1. Slice the eggplant into thin slices, about a fourth of an inch thick. Put them on a plate and season with some salt. Salt helps remove the excess water out of the eggplant. Set the slices aside to rest for about an hour. 2. Pat dry the excess water that comes out of the eggplant with a paper towel. If you notice there s more water, you can carefully squeeze any excess water out with a kitchen towel. Grease a large pan and set it to preheat over some medium-high heat. 3. Get a bowl and crack the egg inside. Whisk it and then add the cream. 4. In another bowl, put the Parmesan cheese and add the Italian herbs. 5. In a third bowl, combine the coconut and the almond flours. 6. Start dipping the eggplant slices into all three bowls. First, dip them in the eggs, then in the Parmesan cheese and finally in the bowl with the coconut and almond flours. It s important to make sure the pan is heated before proceeding with this step because you ll have to fry the slices immediately. 7. Add each slice to the pan and fry each side for a few minutes. Don t rush to flip them because the coating will fall off; one side is ready once it forms a firm coating on the bottom and it gets golden brown. 8. Place the fried eggplant on a plate covered with some paper towels so it soaks up any extra oil. Eat them while they re still warm!

14 Drink Keto Spiced Hot Mocha Total meal prep time: 10 minutes Fat: 31.7 Protein: 3.6 Nutritional values (per serving) Calories: 302 Net Carbs: 5.4 Fiber: 2.2 Ingredients for 1 serving 1 cup of pre-made hot coffee ½ cup of coconut milk 1 tbsp. coconut oil 1 tbsp. raw cacao powder 1 tbsp. Erythritol A pinch of cinnamon A pinch of vanilla bean powder A pinch of nutmeg A pinch of cayenne pepper 1. Make a cup of regular, black coffee and set it aside. 2. Get a small saucepan and add the coconut milk and the cocoa powder

15 inside. Stir and add the rest of the ingredients except the coconut oil. 3. Bring everything to a simmer and stir at all times. Let it simmer for a minute before taking it off the heat. 4. Add the coconut oil inside and start whisking so it melts and combines with the rest of the ingredients. 5. Pour into a mug and serve while still hot! 17/03/29/keto-spiced-hot-mocha Day 3 Breakfast Keto Breakfast Classic Total meal prep time: 12 minutes Nutritional values (per serving) Calories: 313 Fat: 26 Net Carbs: 2.5 Fiber: 6 Protein: 13 Ingredients for 2 servings 4 strips of uncured, pastured bacon 2 large organic eggs 1 large avocado ¼ tsp sea salt 1. Slice up the avocado and put the avocado slices and the bacon strips in a frying pan. Set the heat on medium. If your pan is non-sticky, there s no need to grease it further on. 2. After about 2-3 minutes, flip the avocado slices and the bacon. 3. Once they re done, remove them from the pan and set them aside. Leave

16 the pan as it is with all of the drippings inside. 4. Crack two eggs into the pan and fry for 2-3 minutes. 5. Flip the eggs and fry for a minute or two more, depending on preference. 6. Your breakfast is ready enjoy it while it s still warm! Lunch Keto Anchovy Salad Total meal prep time: 15 minutes Nutritional values (per serving) Calories: 727 Fat: Net Carbs: 1.8 Fiber: 0.5 Protein: 13 Ingredients for 4 servings 1 egg yolk 8 tbsp. avocado oil 3 tbsp. apple cider vinegar 1 tsp. mustard 4 anchovy filets 2 garlic cloves 4 tbsp. grated parmesan 24 whole leaves of romaine hearts 2 oz. of pork rinds chopped in small pieces 4 tbsp. shaved parmesan for garnish 1. Get an immersion blender and place in the egg yolk, the apple cider vinegar, and the mustard. Insert the blender stick and hold it over the egg yolk. Then, pour in the avocado oil carefully on top.

17 2. Start the blender on low speed and don t move it; you ll notice how the egg yolk forms mayonnaise with the avocado oil. If you d rather not do your own mayo, use a teaspoon of regular, store-bought mayo. 3. Once the base mayonnaise is done, add the anchovies, the garlic, and the grated parmesan to it. 4. Blend on slow until all of the ingredients are well blended together and you create a smooth dressing. 5. Wash and dry the lettuce leaves and arrange each on a plate. Drizzle some of the sauce over each of the leaves. 6. Divide the pork rinds between the 4 dishes and add the shaved parmesan on top! Serve the salad fresh. o-and-low-carb-ceasar-salad/ Dinner Cauliflower Pizza Total meal prep time: 40 minutes Nutritional values (per serving of 2 slices) Calories: 472 Fat: 31 Net Carbs: 14.2 Fiber: 6.2 Protein: 35.6 Ingredients for 1 pizza (6 slices) 1 medium cauliflower 1 egg 1 cup of mozzarella 1 tbsp. of oregano Salt and pepper to taste Optional: toppings of choice 1. Start by getting the cauliflower ready. Cut it up into smaller florets and blitz it

18 in a food processor. Don t puree it just make it powdery fine. 2. Put it in a bowl and steam it or microwave it for a few minutes. 3. Place the cooked, soft cauliflower onto a clean tea towel there will be some extra water that you ll need to remove as to get a crispy crust. Twist to remove all of the liquid. 4. Get a large mixing bowl and mix the cauliflower with the egg, the seasoning, and the cheese. Stir everything nicely with a large spatula you can even use your hands until you form the dough. 5. Put some parchment paper on a baking tray and place the cauliflower dough on it. Form the pizza with your hands and spray with some olive oil. 6. Bake in preheated oven at 350F for 15 minutes. You can add other keto toppings of your choice now vegetables or meat, depending on preference. Cover with more cheese. 7. Get it back in the oven and bake until all of the cheese on top melts. Serve it while it s hot! 06/30/cauliflower-pizza/ Snack Cucumber Bites Total meal prep time: 20 minutes Nutritional values (per serving of 2 bites) Calories: 294 Fat: 29.6 Net Carbs: 2.2 Fiber: 2.8 Protein: 4.4 Ingredients for 4-5 servings 3 large eggs 1 cucumber ½ large avocado ¼ cup mayonnaise 2 tbsp. spring onions 1 tbsp. lemon juice Salt and pepper to taste

19 1. Boil the eggs. You want to get them hard-boiled, so boil for at least 8-10 minutes. 2. Meanwhile, get the avocado ready. Peel it, remove the seed and cut it into pieces. Slice the cucumber into thin slices. Chop down the spring onions. 3. Once the eggs have boiled, slice them in half and put the egg whites aside. You re only going to need the yolks here. Optionally, you can serve the paste in the egg whites for a sort of a deviled egg snack. 4. Put the avocado, the egg yolks, the mayonnaise, the lemon juice and the seasonings in a food processor. Process until you get a smooth paste. If you don t have a food processor, you can mash everything together. 5. Serve immediately by placing a 1-2 tablespoon of the sauce on top of each cucumber slice and garnish with some spring onions. Alternatively, you can also dip the cucumber slices inside. 16/06/01/avocado-and-egg-fat-bombsand-deviled-eggs Smoothie Keto Tropical Smoothie Total meal prep time: 5 minutes Nutritional values (per serving) Calories: 352 Fat: 31 Net Carbs: 3 Fiber: /

20 Protein: 5 Ingredients for 1 serving ¾ cup of unsweetened coconut milk ¼ cup of sour cream 2 tbsp. flaxseed 1 tbsp. of coconut oil 10 drops of stevia ½ tsp. of mango extract ¼ tsp. of blueberry extract ¼ tsp. of banana extract 1. Put everything in a blender and blend until all of the ingredients come together! 2. Serve while still fresh! Day 4 Breakfast Keto Pizza Pepperoni Frittata Total meal prep time: minutes Fiber: 1 Protein: 25.4 Nutritional values (per ¼ slice) Calories: 426 Fat: 33.4 Ingredients for 2 servings Base: Net Carbs: large eggs

21 3 oz. pepperoni, chopped 1 small white onion, diced 1 small red bell pepper, sliced ⅓ cup sugar-free Marinara sauce ⅓ cup grated Parmesan cheese ⅓ cup grated mozzarella cheese 1 tbsp. ghee or lard ½ tsp. dried oregano Topping: ¼ cup grated Parmesan cheese ¼ cup grated mozzarella cheese 1 oz. whole pepperoni slices fresh basil for garnish 1. Beat the eggs in a bowl. Add the marinara sauce, the grated parmesan, the grated mozzarella cheese and the marinara sauce. 2. Grease the pan and set the heat to a medium-high. Add in the chopped pepperoni and cook for a minute or two so it gets crispy. 3. Add in the diced onion and keep cooking for a minute. Then, add the sliced red bell pepper and cook them together for 3-4 minutes. 4. Put the egg mixture into the pan and lower the heat to a medium-low. 5. Cook until the top starts to firm up and the edges are turning opaque. Note that it ll take around 8-12 minutes for this. 6. Top with the rest of the cheese and pepperoni slices. If you want everything to be extra-crispy, place it under a broiler for 5 minutes. 7. Once done, set it aside and cut it in four. Don t forget to top it off with some fresh basil before serving!

22 Lunch Balsamic Flat Iron Steak Salad Total meal prep time: minutes Fiber: / Protein: 35 Nutritional values (per serving) Calories: 451 Ingredients for 2 servings Fat: 26 Net Carbs: 10 1 pound of flat iron steak 1 avocado 1 orange bell pepper

23 1 yellow bell pepper 1 small onion 1 clove of garlic 2-3 mushrooms, depending on size 2 tbsp. avocado or olive oil 1 smaller head romaine lettuce 3 oz. sun-dried tomatoes 1 tsp. garlic salt 1 tsp. onion powder 1 tsp. Italian seasoning 1 tsp. red pepper flakes 1. Slice the flat iron steak into slices thick ½ of an inch. Get a large mixing bowl and put the meat inside. Then, pour over some balsamic vinegar over it. Toss the meat around so the balsamic vinegar covers all of the pieces and let it sit for a while. 2. Cut all of the vegetables you ll need for this salad and put them aside. 3. Get a large pan and heat some avocado oil over a medium-low heat. Add the onion, garlic and after a minute or two, add the mushrooms. Sauté everything together until the onions start to caramelize. 4. Get another mixing bowl and add the chopped romaine lettuce, the sliced avocado, the bell peppers and the sun -dried tomatoes. 5. Grab a broiling pan and line up the meat on top. Add in all of the different spices and seasonings here. Broil on the top rack for about 5-7 minutes for a medium-rare. If you want your meat to be well done, broil for a few more minutes. 6. Serve the fresh salad on a plate, and then add the mushrooms and the flat iron strips on top!

24 Dinner Creamy Feta Chicken Total meal prep time: 20 minutes Nutritional values (per serving) Protein: Calories: 328 Fat: Net Carbs: 2.99 Fiber: 0.54 Ingredients for 4 servings 4 boneless, skinless chicken thighs 4 strips bacon 4 oz. baby spinach

25 1 clove garlic 1/3 cup heavy cream 1/3 cup grated Parmesan 1/3 cup crumbled feta 1 tbsp. butter Salt and pepper to taste 1. Get a large skillet and set it over some medium heat. Chop up the bacon and stir-fry it until it gets crispy. Remove the bacon from the skillet but leave the grease in the pan. 2. Season the thighs with some salt and pepper and lay them in the pan. Cook them 4-5 minutes per side, until they cook through. Then get them out on a plate and set them aside. 3. Add the butter to the pan and let it melt. Add the garlic and cook 1 minute, until fragrant. 4. Add the spinach and sauté for 2-3 minutes. 5. Follow up with the heavy cream and the parmesan. Cook until the sauce thickens together for about 3 minutes. 6. Add the bacon while stirring. Get the chicken back to the pan and toss over some of the sauce over each piece so it gets c overed nicely. 7. Crumble the feta cheese and sprinkle the pan with it. 8. Remove from heat and serve while it s still warm.

26 Snack Pesto Crackers Total meal prep time: 30 minutes Fiber: / Nutritional values (per serving) Protein: 5 Calories: 210 Fat: 20 Ingredients for 4 servings Net Carbs: 3 1 cup almond flour ½ tsp. baking powder

27 1 clove of garlic 2 tbsp. basil pesto 2 tbsp. butter A pinch of dried basil A pinch of cayenne pepper Salt and pepper to taste 1. Set the oven to preheat to 325F and move on to making the dough. 2. Get a bowl and combine the almond flour, the baking powder, some salt, and a bit of pepper. Whisk the dry ingredients together. Add the basil and the cayenne. Mince the garlic and add it in as well. Stir well so everything comes together. 3. Next, add in the pesto and whisk until the dough forms into coarse crumbs. 4. Add the butter and start mixing with a fork or with your hands until you notice the dough forming into a ball. Let the dough set aside for a minute and line a baking sheet with some parchment paper. 5. Move the dough to the baking sheet and spread it out on all ends evenly make it as thin as possible. Put it in the preheated oven and bake for 15 minutes or until you notice the dough getting golden brown. 6. Once the dough is baked, turn off the oven and leave it inside for a minute or two so the crackers become even crispier. Remove it from the oven and cut it into pieces smaller pieces cool down faster and won t become chewy. 7. Let it completely cool down before eating.

28 Smoothie Almond and Maca Smoothie Total meal prep time: 5 minutes Fiber: 4.7 Protein: 14.6 Nutritional values (per serving) Calories: 500 Ingredients for 1 serving Fat: 43.8 Net Carbs: 6.2 ¾ cup of unsweetened almond milk ¼ cup of coconut milk

29 2 tsp. maca powder 1 tbsp. almond butter 1 tbsp. of coconut oil 1 tbsp. collagen powder 1. Place all of the ingredients in a blender and blend until you get a fine texture. Serve while still fresh! Day 5 Breakfast Salmon and Avocado Low-Carb Breakfast Total meal prep time: 5-7 minutes Nutritional values (per serving) Calories: 525 Fat: 48 Net Carbs: 4 Fiber: / Protein: 19 Ingredients for 2 servings 2 ripe organic avocado (about 100 or 2.5 oz) 4 oz. of wild caught smoked salmon 1 oz. of soft goat cheese 2 tbsp. of organic extra virgin olive oil the juice of 1 lemon

30 a pinch of sea salt 1. Cut each avocado in two and remove the seed. 2. Put all of the other ingredients in a food processor and mix them in until they re nicely blended together. 3. Place a scoop of the mixture into each of the avocado halves. 4. Serve immediately until food is fresh! cado-salmon-low-carb-breakfast/ Lunch One-Pot Beef, Spinach, and Mozzarella Total meal prep time: 50 minutes Nutritional values (per serving) Calories: 511 Fat: 36.5 Net Carbs: 7.7 Fiber: 2.8 Protein: 34.5

31 Ingredients for 4 servings 1 pound of ground beef 3 oz. mozzarella cheese 1 1 ½ cups of beef stock ½ tin of chopped tomatoes 3 oz. of fresh spinach 1 red onion 1 carrot 1 red pepper 1 small chili pepper 2 garlic cloves 1 tbsp. of extra virgin olive oil 1 tbsp. coconut aminos 1 tbsp. tomato puree 3 tbsp. of fresh parsley 1 tsp. of paprika 1 tsp. of oregano 2 bay leaves Salt and pepper to taste 1. Dice the onions and the carrots and mince the garlic. Set your oven to preheat to 375F while you do the rest. 2. Grease a frying pan, preferably one that s cast iron and can be used in the oven as well. Set over to a medium-high and cook the beef for a few minutes until it starts browning. Stir it all the time so lumps don t form. 3. If the beef has too many grease come out of it, drain it and remove it from the pan. If not, add the carrots, the onions, and the garlic. Keep frying for a few more minutes. 4. Then add some salt and pepper and follow with the paprika and the chili. Cook for 2-3 more minutes. 5. Add the chopped tomatoes, the tomato puree, the stock and the oregano. Set the heat to a low and let everything simmer together for more minutes. Reduce the heat even more and let it cook for 10 more minutes. Once the sauce starts thickening, you can move on to the next step. 6. Add the spinach to the mix and stir nicely. Cook for a minute or two, until the spinach has cooked a bit but hasn t overcooked too much.

32 7. Add the mozzarella on top and put the pan into the oven so it melts. It wouldn t take longer than 5 minutes. 8. Once the meal is ready, get it out of the oven, top it with some fresh parsley and serve it. Dinner Easy Buffalo Wings Total meal prep time: 20 minutes Fiber: / Nutritional values (per serving of 6 wings) Protein: 48 Calories: 620 Fat: 46 Ingredients for 2 servings Net Carbs: 1 gram 6 chicken wings (6 wingettes, 6 drumettes) ½ cup of hot sauce

33 2 tbsp. butter 1 tsp. garlic powder 1 tsp. paprika 1 tsp. cayenne Salt and pepper to taste 1. Break the chicken wings into 2. Get a bowl and place the wings inside, then cover them with some hot sauce. Add seasonings and toss everything around together. Refrigerate for an hour or more depending on how much time you have. 2. Set your oven broiler on the high setting and line a baking sheet with some aluminum paper. Lay out the chicken wings making sure there s enough room around each for a good air flow that allows them to get crispy. 3. Broil them for 8-10 minutes, depending on your oven. They re ready once they turn into a dark brown color. 4. Meanwhile, get a saucepan and melt 2 tablespoons of butter and add a bit more of the hot sauce. Don t broil or anything you just want the butter to melt. 5. Take the chicken wings out of the oven and flip them; get them back to the oven for a few more minutes. 6. Once they re browned on all sides, put them in a mixing bowl and pour over the sauce. Toss them around so they coat evenly. 7. Serve them while they re still hot!

34 Snack Keto Mint Chocolate Chip Ice Cream Total meal prep time: 1 hour Nutritional values (per serving of 2 scoops) Calories: 268 Fat: 25.3 Net Carbs: 5.7 Fiber: 4.8 Protein: 3.6 Ingredients for 4 servings 1 large avocado 1 cup of coconut milk ¼ cup of powdered erythritol 3.5 oz. dark chocolate chips 10 drops of Stevia 1 tsp. of vanilla extract Fresh mint to taste (1/4 cup or more/less, depending on preference)

35 1. Halve the avocado, remove the seed and scoop out the pulp from the inside. 2. Get a food processor and put the avocado, the coconut milk, the mint, the powdered erythritol and the stevia inside. Add the vanilla and the fresh mint. Process everything together until you get a smooth texture. 3. Once that s done, mix in the dark chocolate chips inside. 4. To make the ice cream, you can either move all of the texture in a clean box that you ll put into the freezer or use some ice cream molds instead. Both work well. Freeze for an hour or so. 5. Serve immediately. 14/05/01/Mint-Chocolate-Chip-Ice- Cream-(Keto-and-Dairy-free) Drink Sugar-Free Thai Iced Tea Total meal prep time: 5 minutes Nutritional values (per serving) Calories: 200 Fat: 20 Fiber: / Protein: 1 gram Net Carbs: 1 gram Ingredients for 1 serving

36 1 cup of Thai tea ¼ cup of heavy cream 6-8 drops of stevia 6 ice cubes 2. Once the tea is ready, get a glass and put the ice cubes inside. Pour the tea over the ice. 3. Add the stevia and stir once. Add the heavy cream and stir again. 1. Make the Thai tea simply get a bag of Thai tea and steep it in half a cup of hot water for a few minutes. 4. Serve while still fresh! Day 6 Breakfast Keto Eggs Benedict Total meal prep time: minutes Nutritional values (per serving) Calories: 675 Fat: 64.2 Net Carbs: 3.4 Fiber: / Protein: 23 Ingredients for 6 servings Protein bun:

37 3 eggs, separated ¼ cup whey protein ½ tsp. fresh dill or another herb of your choice The hollandaise sauce: 6 large egg yolks ¼ cup lemon juice 2 tbsp. Dijon mustard 1½ cups melted butter ½ tsp. sea salt ⅛ tsp. freshly ground black pepper Additions: 6 ham or prosciutto slices 12 large eggs Buns 1. Preheat the oven to 325F. 2. Separate the eggs but don t throw away the yolks. Use a stand mixer to whip the whites for a few minutes until they become very stiff. 3. Slowly start adding in the protein powder and the herbs to the egg whites. 4. Start folding the yolks you ve put aside into the whites while making sure the whites don t fall. 5. Get some baking paper and put it on the tray; spray some coconut oil spray on top and place the mounds of dough (that act like buns) onto the tray. 6. Bake for around minutes until you notice the buns becoming golden brown. 7. Once baked, put them aside but let them completely cool down before cutting or they ll fall apart otherwise. Place 2 bun halves on each plate and top them with ham. The hollandaise sauce

38 1. Fill a medium-sized saucepan with an inch of water to simmer over high heat. Adjust the temperature so the water remains simmering. 2. Get a medium-sized bowl and put it over the simmering water. Put the egg yolks, the lemon juice and the mustard inside and whisk until the sauce blends together. 3. While whisking, slowly start adding butter. It should take you about a minute and a half to add all of the butter. 4. Cook the sauce for 3-4 more minutes and then adjust the heat to maintain temperature. If the bowl has become too hot, you can remove it from the water. 5. Add in salt, pepper, cayenne and any other spices you might like and continue whisking until the sauce thickens. This should take you for about 3 minutes. 6. Once ready, remove from the heat and put it to the side. Poached eggs 1. Get a 12-inches-wide pan and bring an inch of water to a boil. 2. Lower the heat so the water simmers but doesn t boil. Start cracking the eggs into the water, 1 egg at a time. In order for this to be successful, you ll have to get the shells as close as possible to the water and just let the eggs slide out of their shells gently. 3. Poach eggs for about 3-5 minutes, depending on how you like them. Don t poach all of the eggs at once! 4. Gently lift the eggs out with a slotted spoon and be careful not to break the yolk. Place each egg on one of the buns. Then, add 2-3 tablespoons of the hollandaise sauce.

39 Lunch Low Carb BLAT Salad Total meal prep time: minutes Fiber: 4 Nutritional values (per serving) Protein: 8 Calories: 478 Fat: 49 Ingredients for 2 servings Net Carbs: 9 ½ pound romaine lettuce 4 slices bacon

40 ½ whole avocado 4 ounces grape tomatoes ½ cup mayonnaise 1 tbsp. cider vinegar or lemon juice Optional: 1 tbsp. of powdered erythritol 1. Start by cooking the bacon. You can either fry it or roast it in the oven. Then, crumble it. Meanwhile, halve the tomatoes and dice the avocado. 2. Make the dressing by adding the mayo, vinegar and optionally, the erythritol into a small bowl and mixing them together. 3. Get a large bowl and put all of the vegetables inside. Use about 3 spoons of the dressing. Top off with some bacon crumbles and mix everything together! Dinner Keto Cordon Bleu Total meal prep time: 60 minutes Fat: Nutritional values (per serving) Calories: Net Carbs: 1.45 Fiber: /

41 Protein: Casserole Ingredients for 4 servings Crumb Topping 1 oz. pork rinds 2 tbsp. flaxseed meal 1/4 cup grated Parmesan cheese A pinch of garlic powder Salt and pepper to taste Sauce 1 pound of chicken breasts 4 slices ham 4 slices Swiss cheese 3 tbsp. butter Salt and pepper to taste ½ cup of mayonnaise 1 tbsp. Dijon mustard 1. Preheat the oven to 350F. 2. Make the crumb topping by processing all of the ingredients in a food processor. Set it aside until you need it later on. 3. Cut the chicken breasts lengthwise. Lay them in the casserole dish and season the meat with some salt and pepper. 4. Start layering with ham on top and then follow with some Swiss cheese. 5. Spread the crumb topping on top and drizzle with some melted butter. 6. Bake the casserole uncovered at 350 F for minutes, until the topping has browned and sunk into the melty cheese. 7. Meanwhile, make the sauce by whisking all of the ingredients together. 6. Once the casserole is ready, cut it into slices and serve it with 1-2 tbsp. of the sauce. Eat it while it s still warm!

42 Snack Radish Chips Total meal prep time: 20 minutes Nutritional values (per serving) Calories: 48 Fat: 4.7 Net Carbs: 4.2 Fiber: 1.8 Protein: 0.8

43 Ingredients for 4 servings 16 oz. radishes Coarse sea salt Oil of choice for deep frying 1. Get a deeper pan and fill it up with 2-3 inches of oil. Set that to preheat to a medium-high heat. Alternatively, you can also use a deep fryer or simply roast everything in the oven. 2. Wash and dry the radishes. Then, cut them into as thin slices as possible you can even use a mandolin slicer. 3. Get a larger pot and fill it with water. Add the radishes inside and bring the water to a boil. Boil them for 5 minutes or as long as it takes for them to become translucent. Drain them and set them aside. 4. The oil should be hot by now; start adding the slices inside though be careful because the oil will be very hot do it one by one. 5. Fry the radish slices for about 10 minutes or until they start turning into a deep golden brown color. Remove them from the oil and set them on some paper towel so any extra oil is drained. 6. Sprinkle some salt, let them cool down for a few minutes and serve them alone or with some suitable dip! Smoothie Peanut Butter Caramel Milkshake Total meal prep time: 5 minutes Nutritional values (per serving) Calories: 369 Fat: Net Carbs: 7.53 Fiber: /

44 Protein: 8.1 ¼ tsp. xanthan gum Ice cubes 2. Pour into a glass and serve while still cold! Ingredients for 1 serving 1 cup of coconut milk 2 tbsp. peanut butter 2 tbsp. salted caramel 1 tbsp. coconut oil 1. Add all of the ingredients to your blender and pulse everything together until you get the desired consistency. Day 7 Breakfast Keto Chocolate Pancakes Total meal prep time: 15 minutes Nutritional values (per serving of 4 pancakes) Calories: 430

45 Fat: 34.6 Net Carbs: 8.4 Fiber: 6.4 Protein: 22.8 Ingredients (for 6-8 pancakes) 4 large eggs ½ cup full-fat ricotta cheese ⅓ cup + 1 tbsp. unsweetened cacao powder 1 tsp. cream of tartar ½ tsp. baking soda ¼ cup powdered Erythritol or Swerve 1 tsp. cinnamon or ½ tsp pure vanilla powder 2 tbsp. of coconut oil Optional toppings: full-fat yogurt, creamed coconut milk, ¼ cup of berries, etc. 1. Get a large bowl and combine together the cacao powder, Erythritol, cream of tartar, baking soda and vanilla powder. 2. Crack the eggs into another bowl and add the ricotta cheese. Whisk everything nicely. For better results, you can even use a hand mixer on a low setting. 3. Add in the dry ingredients and keep mixing so you get the batter ready. 4. Get a frying pan and add some coconut oil to it. Put it over medium-high heat and warm it up. 5. Once you notice the pan is warm, scoop out from the batter and into the pan, thus forming your pancakes. 6. Cook for about 3-5 minutes on each side. You should notice bubbles forming to the top that s when it s time to flip. Use a large spatula so you don t break the pancakes. 7. Repeat all of the steps until you have batter left. Pancakes are ready once they re crispy on the top. You can eat them warm or cool them down and keep them in the fridge for up to 5 days.

46 Lunch Mackerel Salad Total meal prep time: minutes Net Carbs: 7.6 Ingredients for 2 servings Nutritional values (per serving) Calories: 609 Fat: 49.9 Fiber: 8.5 gram Protein: mackerel fillets 2 large eggs 1 medium avocado 2 cups green beans

47 4 cups mixed lettuce 1 tbsp. ghee or coconut oil Salt and pepper to taste Lemon & mustard dressing 2 tbsp. extra virgin olive oil 1 tsp. Dijon mustard 2 tbsp. lemon juice 1. Cook the eggs by boiling them. You can decide the boiling time for yourself depending on how you like your eggs. 2. Next, cook the green beans. Fill a small pan with water and add the green beans inside. Bring to a boil, then lower the heat to a medium and cook for 3-4 minutes, until they become crispy. Once they re done, get them out of the water so they don t cook further more. 3. Get the mackerel fillets and make small diagonal slashes on the side with the skin it ll cook faster this way. Season nicely with salt and pepper. 4. Grease a pan and heat it up over medium-high heat. Once it heats up, add in the mackerel fillets with the skin side down. Cook each side for a few minutes; the fish is ready once the skin is crispy and the meat of the fish is opaque. 5. Move on and peel the eggs. Cut each egg into four pieces. Then move on to cut the mackerel fillets into slices. 6. Make the dressing by mixing all of the ingredients together the olive oil, the mustard, and the lemon juice. 7. Wash and chop the lettuce. Place it in a bowl and add the cooked green beans on top. 8. Add the quartered eggs, the sliced mackerel fillets and drizzle with the dressing on top.

48 Dinner Nacho Steak Skillet Total meal prep time: minutes Fiber: / Nutritional values (per serving) Protein: Calories: Fat: Ingredients for 4 servings Net Carbs: oz. beef round tip steak 1 large cauliflower head

49 1 oz. shredded cheddar cheese 1 oz. shredded Monterey jack 1 oz. canned jalapeño slices 1 tbsp. butter 1/3 cup refined coconut oil 1 tsp. chili powder ½ tsp. turmeric Salt and pepper to taste Optional: Guacamole, sour cream 1. Preheat the oven to 400F. Start prepping the cauliflower remove any leaves and slice it across so it breaks in half. Then, continue slicing thin pieces out of it. 2. Get a large mixing bowl and put the coconut oil, the chili powder and the turmeric inside. Add the cauliflower pieces inside and gently toss them around you want to cover all of the pieces without them losing their shape. 3. Spread out the cauliflower pieces on a baking sheet. Add salt and pepper to taste. Roast for minutes until the cauliflower gets a nice golden brown color. 4. Meanwhile, put a large iron skillet over a medium-high heat, add the butter and let it warm up. Season the steak with some salt and pepper on both sides. Once you see that the pan is hot, lay the steak in it. Lower the heat to a medium and let the meat cook through. 5. After 5-7 minutes, flip the steak again. Do both sides again if necessary. When it s done, take it out of the pan and put it aside to rest for 5-10 minutes. 6. The cauliflower should be done by now. Get it out of the oven and move the florets to the iron skillet. 7. Slice up the steak into strips and put the steak slices over the cauliflower. 8. Then, top those with the shredded cheeses and the jalapeno slices. Move the iron skillet to the oven and bake for a few more minutes until the cheese melts. 9. Get it out of the oven and let it cool down a minute or two. You can serve the meal as it is or with some guacamole or sour cream.

50 Snack Salted Almond and Coconut Bark Total meal prep time: 1 hour Nutritional values (per serving) Protein: 3 Calories: 173 Fat: 16 Ingredients for one batch (12 servings) Net Carbs: 3.5 Fiber: / ½ cup almonds ½ cup unsweetened flaked coconut 3.5 oz. dark chocolate

51 ½ cup coconut butter Salt to taste Optional: ½ tsp. almond extract; 10 drops of Stevia; 1. Preheat the oven to 350 F. 2. Move on to spreading the almonds and coconut onto a foil-lined baking sheet. Place everything in the preheated oven and toast for 5-8 minutes. Stir occasionally so nothing burns. Once everything is toasted, get the baking sheet out and let it cool down. 3. Melt the dark chocolate, either by using a double boiler or simply put a metallic bowl over a pot with some boiling water both work. Add the coconut butter once the chocolate has melted. Next, add the almond extract and the stevia if you re going to use them. Mix everything so it reaches a smooth consistency and set it aside. 4. Line a baking sheet with parchment paper and pour the chocolate mixture in. Spread it out evenly using a spatula. Then, scatter the toasted almonds and coconut flakes over the top. Sprinkle some salt on top and refrigerate for at least an hour. 5. Once it has set, slice it or simply break everything up!

52 Drink Sugar-Free Vanilla Frappuccino Total meal prep time: 5 minutes Nutritional values (per serving) Ingredients for 1 serving Calories: 215 Fat: 25.2 Net Carbs: 0.5 Fiber: 0.5 Protein: tbsp. almond flour 1 egg yolk 1 tbsp. butter 1 tbsp. erythritol 2 tbsp. sugar-free chocolate chips 1 drop of vanilla extract 1 pinch of cinnamon

53 1 pinch of salt 1. If you re using an oven for the mug cookie, set it to preheat at 350F. If using the microwave, proceed straight with step number two. 2. Get a small saucepan and melt the butter. Let it brown just a bit before removing it but be careful not to completely burn it. 3. Mix the butter with the almond flour. 4. Add the erythritol and the cinnamon and stir it in well. 5. Then add the egg yolk, the vanilla extract, and the salt. Stir again and add the chocolate chips inside. 6. Get a mug or a ramekin dish and grease it up a bit with some butter and add the cookie dough inside. 7. If you re microwaving it, microwave on high for about a minute; if baking, bake in the oven for about 10 minutes. 8. Once ready, take it out of the oven and let cool down a bit before eating it!

54 Day 8 Breakfast Keto Zucchini Breakfast Hash Total meal prep time: minutes Nutritional values (per serving) Calories: 423 Fat: 35.5 Net Carbs: 6.6 Fiber: 2.5 Protein: 17.4 Ingredients for 2 servings 2 medium zucchini 1 large organic egg 4 slices bacon 1 small white onion 1 clove garlic 1 1/2 tbsp. ghee or coconut oil 2 tbsp. freshly chopped parsley or chives ¼ tsp sea salt

55 1. Chop the onion, dice the garlic and slice the bacon. 2. Put the onion in a pan and set the heat to medium. After 2-3 minutes, add in the bacon. Cook everything together by stirring. 3. Dice the zucchini into medium pieces and add them to the pan. Cook everything for about 15 minutes more. 4. Remove them from the heat and add the chopped parsley. 5. Use the same pan to cook an egg decide for yourself how you want your egg. 6. Serve with the egg on top! 14/11/18/Keto-Breakfast-Hash Lunch Bacon Frittata Total meal prep time: minutes Nutritional values (per slice) Calories: 408 Fat: 31.2 Protein: 19.2 Ingredients for 6 slices Net Carbs: 2.4 Fiber: / 8 large eggs 7 slices of bacon 4 large mushrooms

56 1 medium red bell pepper ¼ cup heavy cream ¼ cup parmesan cheese 4 oz. fresh mozzarella cheese 2 oz. goat cheese 1 tbsp. olive oil 2 tbsp. fresh parsley ½ cup fresh basil Salt and pepper to taste 1. Start by cutting all of the vegetables and setting them aside. Meanwhile, set the oven to preheat to 350F. 2. Get a skillet and grease it with some olive oil. Set the heat to a medium-high. Add the bacon and let it cook until browned. Then follow with the red pepper allow it to cook nicely in the grease of the bacon. 3. In a large bowl, whisk the eggs, the heavy cream, and the parmesan cheese. Add some salt and pepper to taste. 4. Once the red pepper is soft, add the mushrooms and stir everything nicely. 5. Add a bit of fresh basil and let that cook for a while. Add the mozzarella on top cubes work the best here. 6. Pour the eggs into the skillet and mix it nicely so the eggs cover everywhere around the pan. Grate some goat cheese on top. 7. Put the skillet in the oven for additional 6-8 minutes. Turn on the broiler and broil the frittata in the oven for 4-5 more minutes. 8. Once it gets a nice, golden color, remove it from the oven. Slowly move on to prying the edges of the frittata away from the pan. Use a plate to flip it over on the plate. Be careful while doing this as the frittata will be hot. 9. Slice it and serve it on a plate while it s still warm!