Keto April 29 6 days Mon Tue Wed Thu Fri Sat Breakfast Bulletproof Latte 1 Turkey Breakfast Sausage 90 Second Almond Bread Turkey Breakfast Sausage 90 Second Almond Bread Bulletproof Latte 1 Bulletproof Latte 1 Turkey Breakfast Sausage 90 Second Almond Bread Lunch Grilled Chicken Caesar Lettuce Wraps Low Carb Pizza Grilled Chicken Caesar Lettuce Wraps Tuna Zoodle Casserole Keto Slow Cooker Pesto Chicken Spiralized Vegtables Turkey Burgers with Caramelized Onions and Brie Keto 30 Second Mayo Snack 2 Seed Bars Golden Turmeric Latte Keto Seed Bars Avocado Fruit Pudding Seed Bars Golden Turmeric Latte Keto Low Carb Pizza Crunchy Beef Schnitzels Tuna Zoodle Casserole Keto Slow Cooker Pesto Chicken Turkey Burgers with Caramelized Onions and Egg Roll in a Bowl Dinner Braised Red Cabbage and Bacon Spiralized Vegtables Brie Keto 30 Second Mayo
Keto April 29 86 items Fruits Vegetables Bread, Fish, Meat & Cheese 1 Avocado 1 cup Blueberries 2 Lemon 1 1/3 tbsps Lemon Juice 1/2 Lime Breakfast 1/2 cup Almond Butter 3 cups Organic Coffee Seeds, Nuts & Spices 2 1/2 tsps Black Pepper 1 tbsp Chia Seeds 2 3/4 tsps Cinnamon 3 tbsps Cocao Nib 1 tsp Dried Basil 1 tsp Dried Oregano 1/2 tsp Dried Rosemary 2 1/2 tsps Dried Thyme 1 1/2 tsps Garlic Powder 1 tsp Ground Cardamom 1/3 cup Ground Flax Seed 1 tsp Ground Mustard 2 1/2 tsps Ground Sage 2 tbsps Hemp Seeds 1/4 tsp Onion Powder 1/2 tsp Paprika 1/2 cup Pecans 1/2 cup Pumpkin Seeds 1 1/3 tbsps Sea Salt 1 Sea Salt 1/2 tsp Sea Salt & Black Pepper 0 Sea Salt & Black Pepper 1 tbsp Sesame Seeds 2/3 cup Sunflower Seeds 2 cups Baby Spinach 1 cup Basil Leaves 2 cups Bean Sprouts 1/2 head Boston Lettuce 1 Broccoli 1 Carrot 3 cups Cauliflower 6 cups Coleslaw Mix 3 Cremini Mushrooms 1 cup Daikon 6 1/2 Garlic 3 1/2 tbsps Ginger 1 head Green Lettuce 5 stalks Green Onion 1/2 Leeks 1 cup Purple Cabbage 1 head Red Cabbage 1/2 White Onion 4 Yellow Onion 2 Zucchini Boxed & Canned Baking 1 cup Organic Chicken Broth 2 1/2 cups Organic Coconut Milk 1/2 cup Tomato Sauce 2 cans Tuna 1/2 cup Almond Flour 1 1/2 tsps Baking Powder 2 tbsps Monk Fruit Sweetener 1 cup Unsweetened Coconut Flakes 1 1/2 lbs Beef Tenderloin 4 ozs Brie Cheese 24 ozs Chicken Breast 2 lbs Extra Lean Ground Turkey 1 lb Lean Ground Pork 2 cups Mozzarella Cheese 8 slices Organic Bacon 3/4 cup Parmesan Cheese 1/4 cup Pepperoni Condiments & Oils Cold Other 1 cup Avocado Oil 1/4 cup Black Olives 2/3 cup Cashew Cream 1/4 cup Coconut Aminos 1/2 cup Coconut Oil 1 1/2 tbsps Dijon Mustard 1/2 cup Extra Virgin Olive Oil 2 tbsps Mayonnaise 2 tbsps Mct Oil 1 1/2 Stevia Drops 1 tbsp Tamari 1/4 cup Unsalted Butter 6 Egg 3 tbsps Organic Cream 3 tbsps Unsalted Grassfed Butter 1 1/2 cups Water
1 1/2 tsps Turmeric 1/2 cup Walnuts
Bulletproof Latte 1 3 ingredients 15 minutes 1 serving 1. Pour your brewed coffee or tea into a blender with the grassfed butter and MCT oil. Blend on high for 15-30 seconds or until frothy. Pour into a mug, sprinkle with cinnamon and enjoy! If you can't do butter Use coconut oil or ghee. 1 cup Organic Coffee (Substitute with black tea if you don't drink coffee.) 1 tbsp Unsalted Grassfed Butter (Use ghee if you have intolerance to dairy.) 2 tsps Mct Oil (or use canned coconut milk or Brain Octane oil.) More Fuel Add 1 tablespoon MCT oil or Brain Octane per cup. Can be found at your local health food store. Start with 1 teaspoon and work your way to 1 tablespoon as it can cause stomach cramping. No Coffee Use your favourite tea instead. Alternative to basic butter coffee (Rocket Fuel Latte) Rocket Fuel Latte (Recipe by Leanne Vogel) 8 oz coffee or tea 1 TBSP MCT or brain octane oil 1 TBSP cacao butter 1 TBSP hemp hearts 1 TBSP grass fed collagen (2-4 drops stevia, optional) Throw all ingredients into blender EXCEPT COLLAGEN, blend high speed 1 minute. During last 10 seconds add collagen. Transfer to cup and enjoy.
Turkey Breakfast Sausage 7 ingredients 15 minutes 12 servings 1. In a large mixing bowl, combine all ingredients with a spatula. Form the mixture into even patties. (Note: the patties will shrink with cooking.) 2. Melt the coconut oil in a large skillet over medium-high heat. Cook the patties about 1-2 minutes per side, or until cooked through. Let cool before serving. Enjoy! Serve Them With Eggs, our Cleaned Up Biscuits recipe, in lettuce wraps or brown rice tortillas with veggies. 1 lb Extra Lean Ground Turkey 2 tsps Ground Sage 2 tsps Dried Thyme 1/4 tsp Garlic Powder 1/4 tsp Paprika 1/2 tsp Sea Salt 1 tbsp Coconut Oil Leftovers Store in an air-tight container up to 3 days in the fridge, or in a freezer-safe bag divided by parchment or wax paper in the freezer for up to 3 months. No Turkey Use ground pork, chicken, bison or beef instead.
90 Second Almond Bread 5 ingredients 5 minutes 1 serving 1. Add all ingredients in a small bowl and mix well. 2. Scoop into ramekin or silicone baking cup and put into microwave for 90 seconds. 3. You can optionally put in the oven at 350 for 15 min. 4. Dump bread out and let cool. Use as sandwich bread or biscuit. 3 tbsps Almond Flour 1 1/2 tbsps Unsalted Butter (melted) 1/2 tsp Baking Powder 1 Egg 1/16 tsp Sea Salt (just a pinch) Author Jessica Brennan April 9, 2018
Grilled Chicken Caesar Lettuce Wraps 13 ingredients 40 minutes 2 servings 1. Preheat the grill over medium heat. 2. Slice the head off the garlic bulb and peel away the skin. Drizzle with a splash of extra virgin olive oil and sprinkle with sea salt and black pepper. Wrap tightly with foil and place on the grill for 30 minutes. 3. In a small bowl, combine the paprika, black pepper, onion powder, garlic powder and sea salt. Mix well. 4. Toss the chicken breast in lime juice then coat with your spice mixture on both sides. Place chicken on the grill with the garlic and grill for 10 to 15 minutes per side or until chicken is cooked through. 5. Remove roasted garlic from the grill and carefully open up the foil. Let cool. In a blender or food processor, add your lemon juice, olive oil and dijon mustard and then squeeze the flesh of the roasted garlic in as well. Discard the skin. Season the dressing with sea salt and black pepper and blend well until smooth and creamy. 6. Remove chicken from the grill and dice with a knife. 7. Plate lettuce wraps and top with diced chicken. Drizzle with roasted garlic dressing, wrap and enjoy! 1/2 Garlic (whole bulb) 1/4 tsp Paprika 1/4 tsp Black Pepper Sea Salt & Black Pepper (to taste) 1/4 tsp Onion Powder 1/4 tsp Garlic Powder 1/4 tsp Sea Salt 1/2 Lime (juiced) 8 ozs Chicken Breast 1/2 Lemon (juiced) 2 tbsps Extra Virgin Olive Oil (plus some extra for roasting garlic) 1 1/2 tsps Dijon Mustard 1/2 head Boston Lettuce (washed and pulled apart into leaves) Time Saver Make the roasted garlic dressing up in advance. Store in the fridge up to a week. Chicken can also be grilled in advance. No Grill Use an oven pre-heated to 400 instead. More Carbs Add quinoa to your wraps. Vegan Use roasted chickpeas instead of chicken.
Seed Bars 11 ingredients 15 minutes 24 servings 1. Combine nut butter, coconut oil and sweetener in food processor. 2. Add coconut, hemp, sesame, chia and pulse till combined. 3. Add rest of seeds and nibs (optional) and pulse again till combined. 4. Line 8x8 with parchment paper and dump mixture into the pan. Spread out with the back of a spoon till even. 5. Put in the freezer and let harden for 20 min. Remove and cut into 24 squares. Store in the freezer. 1/2 cup Almond Butter (or other nut/seed butter) 1/4 cup Coconut Oil 2 tbsps Monk Fruit Sweetener (maple syrup for paleo) 1 cup Unsweetened Coconut Flakes 2/3 cup Sunflower Seeds 2 tbsps Hemp Seeds 1 tbsp Chia Seeds 1 tbsp Sesame Seeds 1/2 cup Pumpkin Seeds 3 tbsps Cocao Nib 1/4 tsp Sea Salt (if nut butter is unsalted)
Golden Turmeric Latte Keto 7 ingredients 10 minutes 1 serving 1. Grate the ginger then squeeze the juice out of it into a saucepan. Discard the pulp. Add the remaining ingredients to the saucepan and place over medium heat. Heat through for about 3 to 5 minutes, not letting it come to a boil. Whisk continuously. 2. Carefully transfer into a mason jar and seal with a lid. Shake vigorously for about 30 seconds, or until a foam starts to form. (Note: You can also use a blender for this step, but the turmeric can stain the blender cup.) Pour into glasses through a sieve and enjoy! 1 1/2 tsps Ginger (grated) 1/2 cup Organic Coconut Milk (canned) 1/2 cup Water 1/2 tsp Turmeric (powder) 1/2 Stevia Drops (2-3 drops ) 1/4 tsp Cinnamon 3/4 tsp Coconut Oil Use Fresh Turmeric Root Skip the turmeric powder and use fresh turmeric root instead. Peel turmeric root and grate. Measure out about 1 tbsp grated turmeric root per serving. Avoid a Mess Rinse all glasses and mugs out right after use to avoid turmeric stains. Use baking soda on turmeric stains if they do happen. On-the-Go Add all ingredients except water to a mason jar. When ready to drink, just add hot water from the kettle and shake up for a warming, anti-inflammatory snack. Vegan Use maple syrup to sweeten instead of honey.
Avocado Fruit Pudding 5 ingredients 5 minutes 2 servings 1. Bring coconut milk to a boil. Add hot coconut milk, berries, avocado, and spices to a blender and blend for 3 minutes. Pour into bowl and refrigerate. 1 cup Organic Coconut Milk 1 cup Blueberries (Swap out blueberries for your choice of berries.) 1 Avocado 1 tsp Ground Cardamom 1 tsp Cinnamon
Low Carb Pizza 12 ingredients 45 minutes 4 servings 1. Preheat oven to 400 F Use a box grater to grate the cauliflower. Place the grated cauliflower into a glass measuring cup and microwave on high until it s beginning to soften. It only took 3 minutes in my microwave but it s a powerful commercial version so the amount of time will depend on the microwave you have in your kitchen. Most will probably require 7 or 8 minutes on high. 2. This next step is crucial for a successful crust. Make sure to blot out the excess moisture from the cauliflower using a clean kitchen towel before proceeding. 3. Now mix the partially cooked cauliflower with the beaten egg, mozzarella and 2 T of the Parmesan cheese. 4. Line a round pizza pan with a piece of parchment paper, cut to size. Brush with melted coconut oil. Spread the cauliflower/cheese mixture around evenly in the pan and place on the middle rack of your preheated oven. 5. Bake for 25 minutes until the crust begins to turn a nice golden brown color. Don t turn off the oven yet! 6. Start to layer your toppings on the crust beginning with the sauce. Sprinkle with the oregano & basil and then layer the rest of the ingredients on top ending with the mozzarella cheese. Sprinkle the reserved 2 T of parmesan cheese on top of everything and place the pizza back in the oven for another 10 minutes. 3 cups Cauliflower (Grated) 1 Egg (lightly beaten) 1 1/2 cups Mozzarella Cheese (grated) 2 tbsps Parmesan Cheese (grated) 1/2 cup Tomato Sauce 1 tsp Dried Basil 1 tsp Dried Oregano 1/2 Yellow Onion (sliced thinly) 1 tbsp Extra Virgin Olive Oil 1/4 cup Black Olives (sliced) 1/4 cup Pepperoni (cut into thin slices) 4 slices Organic Bacon (cooked diced) 1/2 cup Mozzarella Cheese 2 tbsps Parmesan Cheese 7. Remove from the oven and let cool for a bit before cutting into wedges Toppings Feel free to add toppings or create your own! Recipe by Janet Moore www.janetmoore.ca
Crunchy Beef Schnitzels 8 ingredients 10 minutes 4 servings 1. Preheat the air fryer to 350 F. 2. In a bowl, whisk together the egg and heavy cream. 3. In another bowl, mix together the cheese, flax seed meal, salt, pepper, and garlic powder. Pour this mixture into a tray and spread evenly. 4. Dip each steak into the egg mixture and then dip into Parmesan mixture, pressing each side. 5. Cook the steaks in the fryer for 5 minutes each side. 6. Serve with squeezed lemon and enjoy! 1 1/2 lbs Beef Tenderloin (cut into thin slices) 1 Egg 1/2 cup Parmesan Cheese 3 tbsps Organic Cream 1/3 cup Ground Flax Seed 1 tsp Garlic Powder 1 tsp Black Pepper 1/2 tsp Sea Salt
Braised Red Cabbage and Bacon 9 ingredients 30 minutes 4 servings 1. Add the olive oil to a heavy casserole dish and turn the heat to medium. 2. Add the bacon strips and cook until they just start to crisp around the edges. Once they are cooked, remove them from the pan and keep to one side. 3. Add the sliced leeks, salt and ginger to the oil and cook until softened - about 5 minutes. 4. Once the leek is soft, add the coconut oil and let it melt. 5. Add the sliced cabbage and stir at a medium heat coating it in all the oils and flavours from the pan. Let this sizzle for about ten minutes, stirring regularly to ensure nothing sticks to the pan. 6. Reduce the heat to low and add the lemon juice, bacon and cinnamon. 7. Cover and continue to cook for a further 20 minutes stirring at regular intervals. 1 head Red Cabbage (medium, finely sliced) 4 slices Organic Bacon (sliced) 1/2 Leeks (finely chopped) 1 tbsp Ginger (finely chopped) 1/2 Lemon (juiced) 1 tsp Cinnamon 2 tbsps Extra Virgin Olive Oil 1 tbsp Coconut Oil 1 Sea Salt (pinch) Recipe by Emma Carter http://www.thenourishedcoeliac.com/
Tuna Zoodle Casserole 14 ingredients 35 minutes 6 servings 1. Pre heat over to 325 degrees Zoodle your zucchini. Lay flat on a clean kitchen towel and sprinkle with salt. Let them rest to release the liquid. 2. In a bowl mix onion, garlic, salt, pepper, 1 tbsp mayo, mustard, lemon juice, rosemary, tuna and cashew cream. Set aside. 3. Wrap the kitchen towel around zucchini and squeeze the excess water out. Place in casserole dish. 4. Add the mushrooms into the casserole dish. 5. Pour the mixture in the bowl into the casserole dish and mix together. 6. Cut and mince broccoli, place over the dish, spread remaining mayo over the dish and sprinkle with pecans and salt. 7. Place in the oven for 30-35 minutes. / Method for Cashew Cream: Soak 2 cups whole raw cashews, submerged in water with a pinch of salt at least 4 hrs or overnight. Drain & Rinse. Place soaked cashews in blender or food processor, add in 2.5 cups of water. Blend on high until silky smooth. Store in fridge for a week. 1 Zucchini 2 cans Tuna 1/2 Yellow Onion (diced) 1 Garlic (minced) 3 Cremini Mushrooms 1 tsp Ground Mustard 1 tsp Sea Salt 1 tsp Black Pepper 1/2 tsp Dried Rosemary 1 tbsp Lemon Juice 2 tbsps Mayonnaise (2-3 tablespoons) 1 Broccoli (crown) 1/2 cup Pecans (sub cashews or walnuts) 2/3 cup Cashew Cream (see notes)
Keto Slow Cooker Pesto Chicken 11 ingredients 4 hours 4 servings 1. Place diced onion in the slow cooker and place chicken breasts on top. Pour the broth in then season generously with sea salt and black pepper. Cook on high for 4 hours or on low for 6 to 8. 2. Prepare your pesto. Combine basil, spinach, walnuts, olive oil, garlic, lemon juice and tamari in a food processor. Pulse well until smooth. Transfer to a jar and store in the fridge until chicken is ready. 3. Remove chicken from slow cooker and shred with two forks. Mix in the pesto and toss well. Add in a few spoonfuls of the broth from the slow cooker for extra flavour and moisture. 4. Serve over a bed of greens, or in a lettuce wrap. Storage Refrigerate in an air-tight container up to 3-4 days, or freeze up to 3 months. 1/2 White Onion (chopped) 16 ozs Chicken Breast 1 cup Organic Chicken Broth Sea Salt & Black Pepper (to taste) 1 cup Basil Leaves (packed) 2 cups Baby Spinach 1/2 cup Walnuts 3 tbsps Extra Virgin Olive Oil 1 Garlic (clove) 1 Lemon (juiced) 1 tbsp Tamari No Walnuts Use any seed or nut for the pesto. Pumpkin seeds, sunflower seeds, almonds and pine nuts all work great! Add-Ons Top your shredded pesto chicken with pine nuts or sundried tomatoes.
Spiralized Vegtables 6 ingredients 10 minutes 4 servings 1. Spiralize whatever vegetables you choose or have on hand. 2. Add butter, avocado oil or coconut oil to a frying pan. Add vegetables to pan with salt and pepper and saute to desired doneness. 1 Zucchini 1 Carrot 1 cup Daikon 1 cup Purple Cabbage 1 tbsp Avocado Oil (or other fat) 1/2 tsp Sea Salt & Black Pepper
Turkey Burgers with Caramelized Onions and Brie Keto 10 ingredients 45 minutes 4 servings 1. Heat coconut oil in a frying pan over medium heat. Add yellow onion and saute for 30 minutes or until fried and crispy, stirring occasionally. When onion bits get stuck to the bottom, add 1-2 tbsp of water at a time to deglaze the pan. Set aside. 2. In a mixing bowl, combine the turkey, dijon, sage, thyme, salt and pepper. Form into patties. 3. Preheat grill over medium heat. Transfer burgers onto grill and cook for about 7 to 8 minutes per side or until burger is cooked through and juices run clear (or internal temperature reaches 165 F). Remove from grill. 4. Plate burger over a bed of lettuce and top with brie and caramelized onion. No Grill Cook burgers in the oven at 350 for 15 minutes per side. 1 tbsp Coconut Oil 2 Yellow Onion (peeled and finely sliced) 1 lb Extra Lean Ground Turkey 2 tsps Dijon Mustard 1/2 tsp Ground Sage 1/2 tsp Dried Thyme 1 tsp Sea Salt 1/4 tsp Black Pepper 4 ozs Brie Cheese (optional) 1 head Green Lettuce (separated into leaves and washed) Leftovers Can be frozen up to 6 months in an airtight container.
30 Second Mayo 5 ingredients 5 minutes 15 servings 1. Add all ingredients to a tall jar that you can fit your immersion blender to the bottom. 2. Put immersion blender to the bottom of your jar and on high speed, blend till the ingredients start emulsifying (they will turn white). As this happens, slowly bring your immersion blender up to the top of the mixture until everything is combined. 3. Use this as a base for all your aioli recipes. Add chill powder, garlic or basil or whatever you want to make a dip or dressing to compliment your dish. 1 Egg (farm fresh is best) 1 tsp Dijon Mustard 1 tsp Lemon Juice 1/2 tsp Sea Salt 3/4 cup Avocado Oil (or other liquid oil) About Oils Use extra light olive oil for a mild taste. Other oils like extra virgin oils have a stronger taste and will come through more in the flavour of the mayo.
Egg Roll in a Bowl 9 ingredients 30 minutes 4 servings 1. Heat the avocado oil in a pan over medium-high heat. Add the yellow onion, green onion, garlic, and ginger. Cook for 3-5 minutes, stirring frequently, until soft. 2. Add the pork and break it up as it cooks. Cook for about 7-10 minutes, or until cooked through. 3. Stir in the coleslaw mix, bean sprouts, and coconut aminos. Stir for 5 minutes, or until veggies have softened. Transfer to bowls and enjoy! No Coconut Aminos Use tamari or soy sauce instead. 2 tbsps Avocado Oil 1 Yellow Onion (medium, diced) 5 stalks Green Onion (diced) 4 Garlic (cloves, minced) 1 tbsp Ginger (peeled and grated) 1 lb Lean Ground Pork 6 cups Coleslaw Mix 2 cups Bean Sprouts 1/4 cup Coconut Aminos Meat-Free Replace the ground meat with scrambled eggs or tofu.