Weekly Overview Breakfast Lunch Dinner Macros Monday Keto Taco Breakfast Skillet Creamy Pork Marsala Salmon Patties with fresh Herbs Calories: 1490 Fats: 97g Protein: 132g Net Carbs: 22g Tuesday Breakfast Egg Crepes with Avocado Salmon Patties with fresh Herbs Cheddar Chicken and Broccoli Casserole Calories: 1502 Fats: 111g Protein: 113g Net Carbs: 16g Wednesday Intermittent Fast Cheddar Chicken and Broccoli Casserole Good Butter Burgers Calories: 1016 Fats: 82g Protein: 68g Net Carbs: 6g Thursday Keto Zucchini Breakfast Hash Good Butter Burgers Shrimp Scampi Calories: 1476 Fats: 112g Protein: 95g Net Carbs: 16g Friday Keto Taco Breakfast Skillet Shrimp Scampi Easy Chicken Liver Pate Calories: 1529 Fats: 120g Protein: 103g Net Carbs: 15g Saturday Breakfast Egg Crepes with Avocado Easy Chicken Liver Pate Thai Coconut Chicken Calories: 1242 Fats: 104g Protein: 70g Net Carbs: 16g Sunday Keto Zucchini Breakfast Hash Thai Coconut Chicken Chipotle Steak Bowl Calories: 1368 Fats: 106g Protein: 79g Net Carbs: 22g TOTAL 68% Fat 27% Protein 5% Carbs 9622 Calories (1375 calories per day)
Shopping List Everything You ll Need For This Week Meat 4 slices bacon, nitrate-free if possible 90 grams boneless pork cutlets 240 grams boneless chicken thighs 300 grams chicken breast 200 grams chicken liver 300 grams ground beef 120 grams ground brisket 100 grams pork rinds 50 grams prosciutto 2 slices cold cut turkey Fats 3 whole avocados ¼ cup coconut oil 1 Tbsp ghee ½ cup olive oil Herbs and Spices Black pepper Sea salt Chili sauce Seafoods 30 large shrimps Dairy 1 cup butter 2 cups cheddar cheese 1 cup heavy cream ¼ cup mayonnaise ¼ cup Parmesan cheese 1 bunch fresh coriander or cilantro 1 Tbsp fresh chives 2 Tbsp fresh dill 2 Tbsp fresh thyme 1 lemongrass 1 Tbsp fresh oregano 1 tsp paprika 2 Tbsp fresh parsley 2 Tbsp Taco seasoning 1 cup sour cream Eggs 12 eggs, large
Shopping List Everything You ll Need For This Week Others ¼ cup almond flour 2 Tbsp black olives, pitted 1 can of 15-oz pink salmon 4 cups chicken or bone broth 1 cup coconut cream ¼ cup guacamole 3 Tbsp Marsala cooking wine 2 Tbsp salsa Fruits 1 lemon 1 lime Vegetables 3 cups alfalfa sprouts 1 cup broccoli 1 bulb of garlic 1 tsp ginger 1 small bunch of green onions 100 grams mushroom, any kind 150 grams shiitake mushrooms 2 medium onions 1 medium yellow onion 1 roma tomato 3 handfuls spinach 2 zucchinis, medium
Keto Zucchini Breakfast Hash Calories 423 Fats 36g Protein 17g Net Carbs 9g Preparation Time: 10 Mins Cooking Time: 15 Mins 2 medium zucchinis 4 slices bacon 1 small white onion 2 Tbsp coconut oil 2 Tbsp freshly chopped parsley sea salt, to taste 2 large eggs, free-range 1 avocado, as toppings 1. Peel and finely chop the onion (or garlic) and slice the bacon. 2. Sweat the onion over a medium heat and add the bacon. Stir frequently and cook until lightly browned. 3. Meanwhile, dice the zucchini into medium pieces. 4. Add the zucchini to the pan and cook for 10-15 minutes. When done, remove from the heat and add chopped parsley. 5. Top with a fried egg and avocado!
Breakfast Egg Crepes with Avocado Calories 536 Fats 44g Protein 24g Net Carbs 8g Preparation Time: 5 Mins Cooking Time: 10 Mins 1 Tbsp olive oil 6 eggs 3 cups alfalfa sprouts 1 avocado, thinly sliced 2 slices turkey cold cuts, shredded 1 Tbsp mayonnaise 1. Heat oil in a small-medium sized pan over medium heat. 2. Once pan is hot crack the eggs into the pan and using your spatula lightly spread them around so they are the same thickness all around and completely covering the pan. 3. Cook until crispy, flip over and continue to cook for another minute. 4. Remove from pan, top with remaining ingredients in the center of the egg crepe and roll up tightly.
Keto Taco Breakfast Skillet Calories 563 Fats 44g Protein 32g Net Carbs 9g Preparation Time: 15 Mins Cooking Time: 45 Mins 150 grams ground beef 1 ½ Tbsp Taco Seasoning 1/3 cup water 3 large eggs ½ cup shredded cheddar cheese, divided 1 ½ Tbsp heavy cream 1/4 roma tomato, diced 1/4 medium avocado, peeled, pitted and cubed 1 Tbsp sliced black olives 1 green onions, sliced 1 Tbsp sour cream 1 Tbsp salsa 1. Brown the ground beef in a large skillet over medium-high heat. Drain the excess fat. 2. To the skillet, stir in the taco seasoning and water. Reduce the heat to low and let simmer until the sauce has thickened and coats the meat. About 5 minutes. Remove half of the seasoned beef from the skillet and set aside. 3. Crack the eggs into a large mixing bowl and whisk. Add half of the cheddar cheese, and the heavy cream to the eggs and whisk to combine. 4. Preheat the oven to 375 F. 5. Pour the egg mixture over top of the meat retained in the skillet and stir to mix the meat into the eggs. Bake for 30 minutes, or until the egg bake is cooked all the way through and fluffy. 6. Top with remaining ground beef, the remaining cheddar cheese, tomato, avocado, olives, green onion, sour cream, and salsa.
Creamy Pork Marsala Calories 509 Fats 29g Protein 54g Net Carbs 9g Preparation Time: 10 Mins Cooking Time: 20 Mins Servings: 1 serving 90 grams boneless pork cutlets salt and pepper, to taste 2 Tbsp butter, divided 90 grams sliced mushrooms 50 grams chopped prosciutto 1 clove garlic, minced 3 Tbsp Marsala cooking wine 1/4 cup bone broth 1 tsp chopped fresh thyme 1. Sprinkle cutlets with salt and pepper. 2. Heat a large skillet over medium-high heat and melt half of the butter. Add the cutlets and cook for at least 5 minutes on each side until cooked through. Remove the cutlets from the skillet. 3. Reduce the heat to medium-low and add the remaining butter. Add the mushrooms, prosciutto, and garlic, and cook stirring frequently, until the mushrooms brown, about 5 minutes. 4. Add the wine, bone broth, and thyme. Simmer for about 15 minutes until the sauce thickens. Return the pork to the skillet and raise the heat to mediumhigh. Cook until the cutlets are heated through.
Good Butter Burgers Calories 468 Fats 40g Protein 24g Net Carbs 2g Preparation Time: 10 Mins Cooking Time: 25 Mins 120 grams ground beef 120 grams ground brisket 2 Tbsp butter sea salt and pepper, to taste 1 tsp minced garlic 2 tsp mayonnaise 1 medium yellow onion 2 tsp ghee 2 tsp olive oil, for cooking 1. Mix beef and brisket together. Add salt, pepper, garlic, plain mayo, and mix together. 2. Form into patties. 3. Create little pockets in the patties and fill with butter, then form back into patties. 4. In a cast iron pan, heat up olive oil over medium-low heat. 5. Add onions and let soften for about two minutes until you can easily separate all the onions. 6. Add water to the pan and mix up with your onions. Pile your onions in the corner of your pan and let cook. 7. Meanwhile, add your burgers to the pan and cook on medium-low heat (about 20 minutes). Flatten your burgers continually with your spatula. 8. When your burgers are browned on one side, flip and add ghee. 9. Shuffle your onions throughout this process, they should stay moist due to the hamburger grease. 10. When your first set of burgers are cooked through (160 degrees), your onions may be done too. 11. Serve!
Salmon Patties with Fresh Herbs Calories 418 Fats 25g Protein 46g Net Carbs 4g Preparation Time: 10 Mins Cooking Time: 25 Mins 1 (15 oz) can pink salmon 1 Tbsp chopped fresh chives 2 Tbsp chopped fresh dill 2 Tbsp grated Parmesan cheese 60 grams pork rinds, crushed 1 large egg ½ tsp lemon zest Salt and pepper, to taste ¼ cup almond flour 1 Tbsp olive oil 1. Open and drain both cans of pink salmon and then add to a large mixing bowl. 2. Mix the chives, dill, Parmesan cheese, crushed pork rinds, egg, lemon zest, and the salt and pepper into the salmon. 3. Form the salmon into balls. 4. Put the almond flour in a plate. Carefully flatten each salmon patty in the palm of your hand and then dip into the almond flour. They are fragile so place the patty into the flour and then scoop some of the flour on top of the salmon, and then lightly tap it down with your fingers. 5. Preheat a skillet with olive oil. Fry the patties over medium-high heat for a few minutes on each side. They should be cooked through and browned when finished. 6. Serve two patties with some veggies, if you like.
Cheddar Chicken and Broccoli Casserole Calories 548 Fats 42g Protein 44g Net Carbs 4g Preparation Time: 15 Mins Cooking Time: 25 Mins 300 grams chicken breast 1 Tbsp olive oil 1 cup broccoli 1/4 cups sour cream 1/4 cups heavy cream ½ cup cheddar cheese 15 grams pork rinds salt and pepper, to taste 1/4 tsp paprika ½ tsp oregano 1. Preheat your oven to 450 F. If you re using fresh broccoli, set it to steam or boil for a few minutes to get it softer a bit quicker. 2. 2. If you haven t shredded your chicken, simply cook the chicken breasts in an oiled pan and use 2 forks to pull the chicken apart into more bite sized pieces. 3. In a deep mixing bowl, combine shredded chicken, broccoli florets, olive oil and sour cream. Mix to combine thoroughly. 4. Place your chicken and broccoli into a greased 8 11 inch baking dish. Spread them into an even layer, pressing firmly. The casserole should be lightly packed. 5. Drizzle heavy cream over the entire layer. Add your seasonings of choice in this step as well. Salt, pepper, paprika and oregano will work very well for this recipe. 6. Add shredded cheddar cheese to the top of your casserole all the way up to the edges. 7. Into a ziploc bag, add pork rinds and crush them with either your hands or a rolling pin. Add these crushed pork rinds over the shredded cheese for a crispy casserole top. 8. Bake for about 20-25 minutes. The entire casserole should be bubbling slightly and the edges brown. Serve!
Shrimp Scampi Calories 585 Fats 36g Protein 54g Net Carbs 5g Preparation Time: 10 Mins Cooking Time: 5 Mins 30 large raw shrimps ½ large onion 4 cloves garlic 3 Tbsp butter 1 ½ Tbsp olive oil 1 ½ Tbsp heavy cream 2 tsp parmesan cheese 3 handfuls spinach sea salt, to taste 1. To start off, place your shrimp in a bowl of cold water and let them defrost. If the shrimp are not peeled, wait until they thaw and peel their shells off. 2. While you re waiting for the shrimp to defrost, chop up some onions into small pieces. 3. Pour olive oil into a pan and cook your shrimp for about 2 minutes or until they are all pink. Take the shrimp off the pan and onto a plate to rest. 4. Then on the same hot pan, cook your onions until translucent. Add some salt to encourage all the ingredients to let their juices out! Then squeeze the garlic and let it cook for about another minute. 5. Add your butter, cream and parmesan and stir until you have a combined sauce. Let this cook for about 2 minutes to let some moisture out and let the whole sauce thicken a bit. 6. Now add the shrimp back into the pan and stir very well. Let all the sides of the shrimp soak up the delicious sauce. Cook this all together for no longer than 2-3 minutes. Overcooked shrimp are dry, rubbery and hard to chew. 7. When the shrimp are done, take them off and let them relax. On the same pan yet again, cook all your spinach slightly. Don t let them shrink and get too soggy, the closer to raw, the more vitamins and minerals are spared. 8. Now combine the spinach and the shrimp to create one tasty quick dinner! Enjoy!
Thai Coconut Chicken Calories 325 Fats 20g Protein 29g Net Carbs 7g Preparation Time: 10 Mins Cooking Time: 30 Mins 3 cups chicken broth 1 stalk lemongrass 1 lime 1 tsp fresh ginger, grated sea salt, to taste 240 grams boneless skinless chicken thighs 150 grams shiitake mushrooms ¾ cup coconut cream cilantro, for garnish 1. Start by heating the chicken broth in a soup pot on medium-high heat. 2. Add the juice and zest of the lime. 3. Let the broth simmer for about 20 minutes. Then strain out the solids. 4. Into the now-strained broth, add the chicken thighs and mixed mushrooms. 5. Let the chicken and mushrooms cook for 20 minutes. 6. Once the 20 minutes are up, take out the chicken thighs and shred them. Add them back in along with the cup of coconut cream. 7. Let this cook for about 5 minutes. Taste it and add more salt if necessary. 8. To serve, split among bowls and garnish with cilantro to taste. Enjoy!
Easy Chicken Liver Pate Calories 381 Fats 40g Protein 17g Net Carbs 1g Preparation Time: 5 Mins Cooking Time: 5 Mins 200 grams of sauteed chicken liver 6 Tbsp butter, softened 1 tsp thyme 1 tsp oregano sea salt and pepper, to taste 1. Put all ingredients in a food processor and mix until a smooth paste is formed. 2. Serve with vegetables, this is optional.
Chipotle Steak Bowl Calories 620 Fats 50g Protein 33g Net Carbs 6g Preparation Time: 15 Mins Cooking Time: 10 Mins Servings: 1 serving 120 grams skirt steak salt and pepper, to taste ¼ cup guacamole 30 grams cheddar cheese ¼ cup sour cream 2 Tbsp fresh cilantro chili sauce, to taste, optional 1. Season the skirt steak with salt and pepper to taste and heat up a cast iron skillet on high heat. When it's very hot, cook the skirt steak for 3-4 minutes on each side. 2. Slice the skirt steak against the grain into thin, bite-sized strips. 3. Shred the cheddar cheese using a cheese grater and top each portion of skirt steak. 4. Add guacamole to each portion, followed by sour cream. 5. Splash each portion with chili sauce and fresh cilantro. Enjoy!
Substitutions Common Substitutions For Common Allergies Below are the best ways to substitute common ingredients. As there are many different types of allergens, I ve tried to include as many as I think is necessary for you to pursue any of my included recipes with ease. As always, if there is something that is not on this list, please contact me for any further enquiries. Butter Ghee if you want it dairy-free. Cheese Cheese is hard to simply replace, unless you find a good product that tastes like cheese. I really like Bio Cheese which can be found here: http://www.mylifebio.net.au/ - Otherwise omit cheese from your recipe. Coconut Oil Can be replaced with Olive Oil or Ghee at a ratio of 1:1 Eggs For every egg required, add 2 Tbsp. chia seeds or flax seeds soaked in 3 Tbsp. water. Heavy cream Use coconut cream if you have lactose intolerant. Mayonnaise Use coconut yogurt, unsweetened if you have lactose intolerant. Sour cream Use coconut yogurt, unsweetened if you have lactose intolerant.