Breakfast. Keto NOatmeal. Serving size: 4 servings Macros: Fat 31g, Net Carbs 3g, Protein 11g

Transcription

1 Breakfast Keto NOatmeal Serving size: 4 servings Macros: Fat 31g, Net Carbs 3g, Protein 11g 2 Cup Coconut/Almond Milk 1 tsp Cinnamon 1/2 C Shredded Coconut 3 Tbsp Chia Seeds 1/4 Cup Flax Seed Meal 1/2 C Almonds/Pecans 2 Tbsp Hemp Hearts 1 Tbsp Swerve Add everything to a saucepan, simmer until thick! It s really that easy! Let cool for a couple minutes and enjoy. Store in the fridge

2 Keto Pancakes Macros: Fat 5g, Net Carbs 7g, Protein 15g 3 T coconut flour 1-2 T granulated sweetener of choice (Swerve) Pinch baking powder Pinch sea salt 3 large egg whites 1 T full fat yogurt ¼ cup almond milk 1/2 tsp vanilla extract Instructions 1. In a large mixing bowl, sift the coconut flour, granulated sweetener of choice, sea salt and baking powder to avoid clumps. Mix well to combine. 2. In a small bowl, whisk the egg whites very well (can be until stiff peaks form- This makes them even more fluffier than pictured!) or flax egg with the vanilla extract. Add to the dry mixture, along with the Full Fat Yogurt. Using a tablespoon at a time, add dairy free milk until a thick batter is formed (you may need more than 1/4-1/2 cup). Mix lightly, but do not over mix. 3. Spray a pan with cooking spray and heat on low/medium. Once pan is hot, pour batter using a 1/4 cup at a time. Cook pancakes for 2-3 minutes or until the edges brown, before flipping very gently and cooking for an extra minute or two, until cooked through. Repeat until all the pancakes are cooked.

3 Veggie Egg Cups Macros: Fat 16, Net Carbs 3, Protein 23 3 Cups Mixed vegetables (I used sliced cherry tomatoes, mushrooms, broccoli, and bell peppers) 1 Cup Ham 6 Eggs 1. Prep a 12 cup muffin tin with cooking spray and preheat the oven to 350 degrees. 2. Dice your choice of vegetables to the equivalent of filling 3 green containers, or roughly 3 cups. 3. Beat eggs in a bowl and then mix in vegetables. 4. Pour the egg and vegetable mixture into your prepared muffin tin. 5. Bake at 350 for 15 minutes, or until eggs are cooked through. 6. Store in the fridge and heat up in the microwave for about 30 seconds when ready to eat. Makes 3 Servings you get 4 WHOLE MUFFINS as your serving! Make morning times just a little less stressful and stick to your healthy eating plans!

4 Lunch Egg Salad Lettuce Wrap Yields 4 Servings - Macros: Fat 22g, Net Carbs 2.7g, Protein 13.5g 6 large hard boiled eggs, peeled and chopped 2 tbsp dill relish 3 tbsp mayonnaise 1/2 cup Parmesan cheese, shredded, divided cracked black pepper, to taste 4 large romaine lettuce leaves 1. In a mixing bowl, combine chopped eggs, mayonnaise, 1/4 cup Parmesan cheese (Optional) and cracked black pepper. 2. Spoon mixture onto romaine leaves and top with remaining Parmesan cheese.

5 Dinner Stuffed Italian Chicken Serves: 4 Macros: Fat 16g, Net Carbs 3, Protein 35g 3-4 Chicken Breasts 1 C Spinach, sauté in butter 1/2 C Mozzarella Cheese 1/2 C Ricotta Cheese Mix cheeses and spinach Add in 1 egg and oregano and basil (or Italian seasoning) Top with 1C Pasta sauce and Parmesan to taste! Stuff the 4 chicken breasts. Bake at 350 for min

6 Keto Crock Pot Beef Stew Per Serving 1 Cup Macros: Fat 15g, Net Carbs 4g, Protein 22g 2 pounds stew beef 3 tablespoons olive oil 2 cups beef stock 14.5 ounce can diced tomatoes, drained 4 ounces mixed bell peppers, chopped 4 ounces cremini mushrooms, quartered 2 stems celery, chopped 1 large carrot, chopped 1 small onion, chopped 4 large cloves garlic, minced 2 tablespoons Worcestershire sauce or coconut aminos 2 teaspoons sea salt 1 ½ teaspoons ground black pepper 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon dried oregano 1. Heat the slow cooker on low setting. 2. In a large skillet over medium heat, sear the beef in olive oil, browning on both sides. Transfer to slow cooker. 3. To the slow cooker, add Organic Beef Stock, bacon, bell peppers, mushrooms, celery, carrot, onion, garlic, Worcestershire sauce, sea salt, black pepper, garlic powder, onion powder, and dried oregano. 4. Cover and cook on low 6-8 hours.

7 Keto Balsamic Glazed Meatloaf Yields: 5 Servings Macros: Fat 64g, Net Carbs 4g, Protein 55g 3 lbs. ground beef (80/20) 1 cup white mushrooms, minced 2 cloves garlic, minced 1/2 cup onion, finely chopped 1/4 cup red bell pepper, finely chopped 2 Tbsp fresh parsley, finely chopped 1/3 cup grated Parmesan cheese 1/2 cup almond flour 3 eggs 1 tsp kosher salt 1/4 tsp ground black pepper 1 tsp balsamic vinegar For the glaze: 2 cups balsamic vinegar (no sugar added) 2 Tbsp low sugar or sugar free ketchup 1 Tbsp granulated sugar substitute (Swerve, Splenda, Ideal, etc.) Instruction: Combine all of the meatloaf ingredients in a medium bowl and mix thoroughly. 1. Press the meat mixture into two 8-9 loaf pans and bake at 375 degrees for 30 minutes. 2. Remove from the oven and pour off most of the liquid from the two pans. 3. Pour 1/4 cup of glaze over each of the meatloaves and return to the oven. 4. Bake for another 20 minutes. 5. Cool for at least 10 minutes before slicing and serving with the remaining glaze. For the glaze: 1. Combine the balsamic vinegar, ketchup, and sugar free sweetener in a small saucepan. 2. Bring to a boil, then reduce heat to medium-low and simmer for about 20 minutes or until reduced by at least half and slightly thickened and shiny. 3. The glaze is ready when it s thick enough to coat the back of a spoon.

8 Cashew Beef Thai Stir Fry Macros: Fat 43g, Net Carbs 8, Protein 50g Ingredients 2 tbsp toasted sesame seed oil 2 cloves garlic 1 tsp ginger 1 carrot 1/4 medium red onion 1 zucchini 1 jalapeno 1 lb beef 1/2 tsp salt 1/4 tsp pepper 1/4 tsp red pepper flakes 1/4 tsp Chinese 5 Spice 1/4 cup beef broth 1/4 cup coconut milk 1 oz. cashews 1 bunch fresh basil 1. Chop up all your veggies ahead of time to make life easier! We minced up the garlic and cut the ginger into matchsticks. We sliced the carrots and jalapeno while leaving the red onion and zucchini pretty chunky. 2. Warm up a tablespoon of toasted sesame seed oil in a wok on medium heat and let your garlic, onion, ginger and carrots cook until fragrant. Keep an eye on the garlic- lower that heat if it starts browning too fast. 3. Then add in your zucchini and jalapeno as well as your seasonings. Toss everything to combine and set aside in a plate. 4. Slice your cut of beef pretty thin while you warm up another tablespoon of toasted sesame seed oil. Brown your beef slices on both sides. Work in 2 or 3 batches if you need to. Season both sides with salt, pepper, red pepper flakes and Chinese 5 spice. 5. Add your veggies back in to your browned beef and toss. Pour in 1/4 cup of beef broth (or any broth you have, water works too!) as well as 1/4 cup of coconut milk. If you don't have coconut milk, add 2 tablespoons of heavy cream or omit entirely. 6. Add in your cashews (we used roasted cashews for the best pop of flavor) and let this cook uncovered for about 8 minutes. 7. Lastly, add your fresh basil and stir to combine. Cook for another 5 minutes and serve.

9 Keto Cheesy Ranch Chicken & Broccoli Yields: 8 Servings Macros: Fat 15g, Net Carbs 2, Protein 24g 2 cups cooked chicken breast 3 small breasts (Optional Rotisserie Chicken) 2 tablespoon of butter 1 Small Onion 1/2 pack ranch seasoning mix (Optional homemade ranch seasoning) 4 oz cream cheese softened 1/4 cup heavy whipping cream (Optional Almond Milk) 1 1/2 cup Broccoli (or a 10.8oz steam bag) 2/3 cup chicken broth 1/2 cup cheese Instructions 1. I cooked my chicken first in a slow cooker on high for 3.5 hrs with a little chicken broth and salt/pepper. 2. Remove chicken from the slow cooker and shred. 3. Preheat oven to 350 degrees. 4. In an oven-safe skillet melt 2 tablespoons butter. 5. Next, add ranch seasoning, cream cheese, heavy whipping cream, chicken broth, 1/4 cup crumbled bacon, and 1/2 cup cheese. 6. Use a whisk to combine ingredients and cook on low for 5 minutes. 7. If using a steam bag of broccoli follow directions on the bag to steam. Otherwise, steam fresh broccoli in microwave until it reaches desired tenderness while the ranch mixture is simmering. 8. Add shredded chicken and cooked broccoli to ranch mixture and stir to combine. 9. Sprinkle 1/2 cups cheese 10. Cook in oven for 25 minutes then move to top rack. 11. Cook on broil 2-3 minutes until cheese is bubbly. HINTS: Use a Rotisserie Chicken vs. cooking up Chicken Breasts, Use Dry Ranch Seasoning Packet vs Homemade Ranch Seasoning, Add Spinach for some added Greens

10 Spicy Asian Slaw Skillet Servings 6 Macros: Fat 22g, Net Carbs 5g, Protein 24g Ingredients 1/4 cup avocado oil or olive oil 3 large eggs beaten 1 tablespoon ginger minced 1 clove garlic 1 lb zesty pork sausage cooked 3 cups cabbage slaw 2 cups cauliflower rice 1/4 cup tamari coconut aminos for AIP 1 piece green onion sliced (optional) ½ Tsp Siracha Sauce (Optional for a little extra kick) Instructions 1. Heat 2 tablespoons oil in large skillet or wok. Add beaten egg. Cook and scramble until cooked. Remove cooked egg from pan and set aside. 2. Add additional 2 tablespoons oil to pan. Stir fry ginger and garlic for a minute or two until fragrant add pork sausage till browned. 3. Add cabbage slaw - Sauté 3 5 minutes. 4. Stir in cauliflower rice and tamari. Cook and stir for 5-6 minutes. Toss in egg and stirfry for an additional minute. 5. Serve hot with sliced green onion as garnish if desired. Tip: Top with Sesame Seeds & Scallions

11 Snacks Keto Granola Bits Macros: Fat 12g, Net Carbs 1.3, Protein 4g 0.25 cup, Butter Salted 2 tsp, Vanilla extract 1/2 cup(s), Nut Butter 1/2 cup, chopped, Nuts, pecans 1/2 cup, ground, Nuts, almonds 1/3 cup(s), Flax Seed Meal 1/4 Cup, Coconut Flakes Unsweetened 1/4 cup, Cacao Nibs 1/3 cup(s), Swerve Sweetener /2 cup(s), Pumpkin Seeds Directions: 1. Combine Nuts, Flax Seed Coconut, Cocoa Nibs, Pumpkin Seeds (I pulse in food processor to break the nuts down to small pieces not Ground just Pulse) 2. Melt Butter add Nut Butter, Vanilla and Swerve Sweetener mix together. 3 Poor Wet Ingredients over Nut Combo and mix gently. Place in 8 x 8 pan with a Piece of Parchment on the bottom. 4. Freeze for a few hours to firm up and then cut into 20 equal squares. (HINT If you don t like coconut don t add it, prefer a different nut to Almonds or Pecans maybe walnuts just replace with equal portion; Macro count may change)

12 Chocolate Chip Cookie Dough Fat Bombs Macros: Fat 7g, Net Carbs 4g, Protein 1g 8 oz. cream cheese softened ½ cup butter ½ cup almond butter or creamy peanut butter ½ Cup + 1 Tablespoon confectioners Swerve sweetener 2 tsp vanilla extract ½ Cup Lilly s baking chips (stevia sweetened chocolate chips) 1. Cream together first 5 ingredients. 2. Add chocolate chips and mix in. 3. Using a cookie scoop, place even one tablespoon scoops on a piece of parchment paper. 4. Place in freezer uncovered until firm. 5. Once firm, cover with plastic wrap. 6. Eat and enjoy whenever you would like. 7. >.5 net carbs per fat bomb (42 fat bombs per recipe)

13 Double Chocolate Keto Brownies Macros: Fat 9g, Net Carbs 3g, Protein 3g ½ cup melted butter 2/3 cup granulated sweetener 3 eggs ½ teaspoon vanilla ½ cup almond flour 1/3 cup cocoa powder 1 tablespoon gelatin ½ teaspoon baking powder ¼ teaspoon salt ¼ cup water 1/3 cup keto approved chocolate chips 1. Preheat oven to 350. Grease an 8 x 8 square pan or line with parchment paper. 2. In a small bowl mix butter, sweetener, eggs and vanilla with a whisk until smooth; set aside. 3. In a separate bowl, mix almond flour, cocoa powder, gelatin, baking powder and salt. Add mixture to wet ingredients and stir until smooth. Add water and mix well. Stir in chocolate chips. 4. Pour mixture into prepared pan and bake for minutes. It will seem gooey while hot but will firm up as it cools. 5. Let cool completely before cutting (I will refrigerate mine also). 6. Makes 16-2-inch squares.

14 Parmesan Chips 2 servings Macros: Fat 25g, Net Carbs 3g, Protein 24g 2 3 cup parmesan cheese, grated 2 Tbsp. chia seeds 2 Tbsp. flaxseed 2 Tbsp pumpkin seeds (optional sunflower seeds) 1. Preheat the oven to 350 F (180 C). 2. Line a baking sheet with parchment paper. 3. Mix the cheese and seeds in a bowl. 4. Spoon small mounds of the mixture onto the baking sheet, leaving some space between them. 5. Do not flatten the mounds. 6. Bake for 10 to 15 minutes. Check often. The chips should be light brown, but certainly not dark brown. 7. Remove from the oven and let cool before removing the chips from the paper and serving.

15 Keto Rocket Fuel Café Moca Ingredients 16oz. (2 cups) brewed coffee or tea, for a boost 3 tablespoons full-fat coconut milk, for foam 1 tablespoon cacao powder, for chocolatey goodness 1 tablespoon chia seed, for fiber + omegas 1 tablespoon coconut oil, for a happy brain ¼ teaspoon alcohol-free vanilla extract, for flavor 2 Tbsp Swerve (Sweetener) Instructions 1. Brew coffee, add to the jug of your high-powered blender along with remaining ingredients and blend on high for 1 minute. Transfer to a cup and enjoy!