1
Copyright 2017 Upgraded Health and Nick Garcia This publication contains the opinions and ideas of the author. It is intended to provide helpful and informative materials on the subjects in the publications. It is sold with the understanding that the author and publisher are not engaged in rendering medical, health, psychological, or any other kind of personal professional services in the program. If the reader requires personal medical, health, or other assistance or advice, a competent professional should be consulted. The author and publisher specifically disclaim all responsibility for any liability, loss, or risk, personal or otherwise that is incurred as a consequence, directly or indirectly of the use and application of any of the contents of this program. 2
Meal Plans: Days 1-7 Here is your week 1 meal plan. You can find detailed recipes with ingredients and directions below. Meals Day 1 Day 2 Day 3 Day 4 Breakfast The Keto Fried Eggs and Smoothie (7) Avocado (10) Lunch Spinach Salad With Grilled Chicken Strips (8) Coconut Chicken Bites (11) Snack 2 oz. cheese 1 hard-boiled egg Dinner Grilled Salmon Ground Beef and With Tomato Vegetable Stirand Squash (9) Fry (12) The Avocado Chocolate Dream Smoothie (13) Zucchini Tuna Rolls (14) Beef jerky Bacon-Wrapped Salmon (15) Ketogenic Scramble (16) Garlic Chicken Breast and Sautéed Kale (17) 1 hard-boiled egg Salsa Verde Shrimp (18) Meals Day 5 Day 6 Day 7 Breakfast Keto Omelet (19) Chocolate Shake Smoothie (22) Bacon and Cheese Scramble (25) Lunch Spicy Chicken and Egg Salad (20) Carne Asada Lettuce Wraps (23) Coconut Chicken Bites and Guacamole (26) Snack Beef jerky 1 hard-boiled egg 2 oz. cheese Dinner Vietnamese Meatball Lettuce Wraps (21) Breaded Pork Chops With Sautéed Spinach (24) Chicken Enchilada Zucchini Boats (27) 3
Meal Plans: Days 8-14 Here is your week 2 meal plan. You can find detailed recipes with ingredients and directions below. Meals Day 8 Day 9 Day 10 Day 11 Breakfast Eggs and Salmon Breakfast (29) Blueberry Coconut Chia Seed Smoothie Keto Eggs and Greens (35) The Green Keto Machine Smoothie (38) Lunch Roast Beef Wraps (30) Snack ½ avocado and 1 oz. cheese Dinner Buttery Lime- Baked Halibut and Spinach (32) BLTA Pesto Chicken Salad (33) Tuna Stuffed Avocado (36) 10-12 almonds ½ avocado and 1 oz. cheese Sirloin Steak Bunless Bacon Salad Burger (37) Turkey and Avocado Spinach Wraps (39) 10-12 almonds Herb-Crusted Chicken Breasts With Roasted Garlic and Sautéed Spinach (40) Meals Day 12 Day 13 Day 14 Breakfast Breakfast Sausage Low-Carb Breakfast Spinach, Egg, and (41) Sandwich (44) Goat Cheese Lunch Snack Dinner California Avocado and Chicken Salad (42) ½ avocado and 1 oz. cheese Garlic Chicken Breast and Sautéed Kale With Goat Cheese (43) Avocado Bacon and Goat Cheese Salad 45) Scramble (47) Keto Salmon and Avocado Salad (48) 10-12 almonds ½ avocado and 1 oz. cheese Mustard Glazed Grilled Lemon Butter Chicken Thighs With Salmon With Spinach Asparagus (46) and Tomatoes (49) 4
Meal Plans: Days 15-21 Here is your week 3 meal plan. Meals Day 15 Day 16 Day 17 Day 18 Breakfast 2 Keto Breakfast Muffins (51) 2 Keto Breakfast Muffins (51) 2 Keto Breakfast Muffins (51) Fried Eggs and Avocado (10) Lunch Keto Cobb Salad (52) Salmon Wraps (54) Keto Salmon, Cucumber, and Avocado Plate (48) Roast Beef Wraps (30) Snack Beef jerky 10-12 almonds 10-12 almonds 2 oz. cheese Dinner Salmon With Pesto and Spinach (53) Chicken and Broccoli Stir-Fry (55) Cod Salad (56) Ground Beef and Vegetable Stir- Fry (12) Meals Day 19 Day 20 Day 21 Breakfast Creamy Green Keto Smoothie (57) Keto Eggs and Greens (35) Blueberry Coconut Chia Smoothie (32) Lunch Spinach Salad With Grilled Chicken Tuna Stuffed Avocado (36) Carne Asada Lettuce Wraps (23) Strips (8) Snack 2 Keto Fat Bombs 2 Keto Fat Bombs 2 Keto Fat Bombs Dinner Mexican Tacos With Low-Carb Tortillas (58) Uncomplicated Cashew Chicken (60) Cheesy Bacon Chicken and Asparagus (61) 5
The 3-Week Ketogenic Diet Week 1 Recipes 6
The Keto Smoothie ½ cup blueberries 1 heaping cup spinach Juice from ½ lemon ½ cup coconut milk 1 Tbsp. chia seeds 1 Tbsp. butter or coconut oil, melted 1 serving protein powder (15-20 grams) ½ cup ice (optional) 1.) Combine all of the ingredients in a blender until smooth. 7
Spinach Salad With Grilled Chicken Strips 2 cups spinach ¼ cup tomatoes, chopped 1 small carrot, chopped 4 oz. chicken, chopped 1 Tbsp. butter Lemon pepper and salt to taste For Dressing: Juice from ½ lemon ½ Tbsp. apple cider vinegar 1 Tbsp. olive oil Salt and pepper to taste 1.) Heat a skillet to medium heat. Add butter. Season and cook the chicken until well browned on both sides and firm, but not hard to the touch. Transfer to a plate when done. Cut into strips. 2.) Combine all dressing ingredients in a small bowl. 2.) Put spinach, tomatoes, and carrots into a large bowl. 8
Grilled Salmon With Tomato and Squash If you don t like your vegetables fishy you can cook them in separate skillets. 1 (4-6 ounce) salmon fillet 2 Tbsp. butter Lemon pepper to taste Salt to taste 1 small summer squash, sliced 1 small tomato, sliced 1 garlic clove, minced 1 lemon wedge 1.) Heat a skillet on medium heat. Add butter and garlic. 2.) Place salmon, flesh side up, season with salt and lemon pepper, and cook. Turn over occasionally and cook thoroughly. 3.) About 5 minutes into cooking salmon, add sliced squash and tomatoes to same skillet. 4.) Place all ingredients and squeeze lemon juice over salmon. 9
Fried Eggs and Avocado 3 eggs ½ avocado Coconut oil or butter, for frying 1.) You can either fry or scramble your eggs in 1 Tbsp. of coconut oil or butter 2.) Enjoy your eggs with ½ avocado. 10
Coconut Chicken Bites Make a big batch of these for snacks or for batch cooking, just double or quadruple the recipe. ¼ pound chicken, chopped in cubes 1 Tbsp. coconut flour 1 Tbsp. shredded coconut 1 egg 1 tsp. garlic powder ½ tsp. paprika ½ tsp. salt ½ tsp. black pepper 2 Tbsp. coconut oil, for frying 1.) Combine all dry ingredients and spices in large shallow bowl or plate. Mix up. Set aside. 2.) Whisk egg in large bowl. Add chopped chicken to egg. 3.) Heat coconut oil in large frying pan. 4.) Coat egg covered chicken with dry ingredients, making sure to coat entire piece of chicken, add to the frying pan. Repeat for as many pieces will fit in pan. 5.) Fry until golden brown, flipping and turning chicken until cooked. *Enjoy with ketchup or condiment of choice 11
Ground Beef And Vegetable Stir-Fry A very simple and nutritious meal you can cook in 10 minutes. Add any vegetables of your choice. 4 oz. extra-lean ground beef ½ small onion, chopped ½ small red bell pepper, chopped 1 small carrot, chopped 1 garlic clove, minced Salt and pepper to taste Pinch of cumin Pinch of paprika 2 Tbsp. coconut oil 1.) Heat a skillet to medium heat. Add oil, beef, spices and all vegetables and cook, stirring frequently. 12
The Avocado Chocolate Dream Smoothie It doesn t get much healthier and delicious than chocolate and superfoods in the morning. ½ cup full-fat coconut milk ½ frozen avocado 1 tablespoon almond butter 1 tablespoon chia seeds, soaked in 3 tablespoons of water for 10 minutes 2 Tbsp. unflavored protein powder 2 teaspoons cacao or cocoa powder 1 tablespoon coconut oil ice (optional*) for topping: cacao nibs and cinnamon 1/8 cup water, if needed 1.) Add contents into a high-powered blender, blending until well-combined. 2.) Top with cacao nibs and cinnamon. 13
Zucchini Tuna Rolls 1can wild-caught tuna ½ lemon, juiced 1 Tbsp. mayonnaise Salt and pepper to taste 1 zucchini 1.) Slice your zucchini lengthwise with a mandolin or a sharp knife so that it is very thin. 2.) In a small bowl, mix together the tuna, lemon juice, mayo, salt and pepper. 3.) Place a small amount of tuna at the end of a zucchini strip and roll it up like sushi. 14
Bacon-Wrapped Salmon Bacon-wrapped anything makes anything better. It s a delicious twist to buttered or grilled salmon. 1 Tbsp. butter 3 slices bacon, the thicker the better 1 5 oz. filet salmon Salt and pepper to taste 1.) In a skillet over medium heat, add the butter. While butter is melting wrap bacon around salmon fillet. 2.) Place the bacon-wrapped salmon in the skillet and cook for 8 minutes, until brown and crispy. Flip the salmon and move the hot butter around the salmon to cook evenly. 3.) Enjoy by itself or with a green vegetable of your choice. You can even sauté spinach or kale in the same skillet while the salmon is cooking. 15
Ketogenic Scramble Quick scrambles are my favorite breakfast of choice when staying in Ketosis. You can throw in eggs, most vegetables, and even bacon, sausage, or cheese to mix things up. 1 Tbsp. coconut oil ½ red bell pepper, chopped ¼ cup yellow onion, diced 1 garlic clove, minced ¼ cup white mushrooms, sliced ¼ cup shredded cheddar cheese 2 eggs Salt & pepper to taste 2 Tbsp. organic red salsa 1.) Heat the boil in a skillet over medium heat. Add bell pepper, mushrooms, onion, and garlic. Sauté a few minutes or until onion is translucent. 2.) Whisk eggs with salt and pepper in a small bowl. Add them to the skillet with veggies and cook until scrambled to your liking. Add shredded cheese. Plate with red salsa spooned on top. 16
Garlic Chicken Breast and Sautéed Kale 4 oz. chicken breast 1 Tbsp. coconut oil 2 garlic cloves, sliced Juice from ½ lemon 2 tablespoons parsley, dried or fresh 1 tablespoon butter 1.) Heat a skillet on medium heat and add 1 Tbsp. coconut oil and garlic. Season chicken breast and place in skillet. 2.) Cook and flip on occasion. After about 5 minutes, add butter and kale. Finish cooking chicken and kale. Place and squeeze lemon on chicken and/or kale. 17
Salsa Verde Shrimp ¼ lb. shrimp, peeled and deveined ¼ cup Salsa Verde (in Bonus Recipe Guide) or salsa 2 Tbsp. onion, chopped 1 tsp. balsamic vinegar 2 sprigs cilantro (optional) 1.) Preheat oven to 400 F. Line a baking sheet with parchment paper. 2.) Toss shrimp with salsa and spread on pan. 3.) Bake for 5 to 7 minutes or until shrimp is cooked. 4.) Combine onion and vinegar in a small bowl. Set aside. 5.) Toss shrimp with onion mixture and add fresh cilantro. 18
Keto Omelet 3 eggs ¼ cup green bell pepper, diced ¼ cup red bell pepper, diced ¼ cup mushrooms, diced ¼ cup green onions, diced ½ cup shredded cheddar 1 Tbsp. coconut oil Salt and pepper, to taste 1.) Heat the coconut oil in a skillet over medium heat. Add the peppers, onion, and mushrooms, and sauté until the vegetables soften. 2.) Meanwhile, whisk the eggs in a small bowl. 3.) Transfer vegetables to a small bowl, set aside. 4.) Pour egg mixture in skillet and cook for several minutes until eggs are set. 5.) Spread the vegetables one side of the egg, top with cheese and fold the omelet in half. 19
Spicy Chicken and Egg Salad 2 eggs 1 Tbsp. mayonnaise 1 tablespoon freshly squeezed lemon juice ½ teaspoon Tabasco sauce, to taste (add more if desired) ¼ teaspoon sea salt 1 cup shredded cooked chicken 2 lettuce leaves ½ tomato, chopped 1.) Cover the eggs with cold water in a medium saucepan, set the time for 15 minutes and bring to a boil. Reduce the heat to keep a low boil until timer goes off. Drain and cool the eggs by submerging in cold water. Peel and chop the eggs and set aside. 2.) Prepare the mayonnaise. Add all mayonnaise ingredients to a wide mouth Mason jar. Let the oil rise to the top. Place immersion blender at the very bottom of the jar and blend. As the mayo emulsifies, slowly tilt the immersion blender to allow the remaining oil to blend. Store any unused portion refrigerated, in an air-tight container and use within two weeks. 3.) In a medium bowl combine the mayonnaise, lemon juice, hot sauce, and salt, and whisk together until well blended. Fold in the chicken and eggs. 4.) Lay 2 pieces of lettuce and half the tomatoes over each wrap. Top with half the salad mixture and roll to close. 20
Vietnamese Meatball Lettuce Wraps ¼ lb. ground beef ¼ tsp. ground ginger 1 clove garlic, minced 1 scallion, chopped 2 sprigs cilantro, chopped 1 tsp. fish sauce ¼ cup shredded carrot Juice from ½ lime ¼ cup shredded cabbage 3 lettuce wraps 1.) Preheat oven to 400 F. Line a baking sheet with parchment paper. 2.) Combine beef, ginger, garlic, half of scallions, half cilantro, and fish sauce in bowl. Form meatballs and place them on sheet. 3.) Bake for 10 minutes, then turn over and continue backing for 5-8 minutes or until beef is cooked. 4.) While the meatballs are baking, combine scallion, cilantro, carts, and cabbage in a medium bowl. Squeeze lime over top. 5.) To serve, place meatballs in a lettuce leaf. 21
Chocolate Shake Smoothie ½ can full fat coconut milk ½ ripe avocado 1/4 cup cacao powder 1 cup frozen cherries 1/4 teaspoon turmeric Filtered water and a few ice cubes 1.) Add all ingredients to your blender of choice except the water and ice. Add the water and ice needed to meet top fill line and blend to desired consistency. 2.) If you would like it super thick, add the entire avocado. For increased nutrient boost, add 1 cup of greens and 1/4 cup of cacao nibs. 22
Carne Asada Lettuce Wraps 5 oz. flank steak or sirloin 2 Tbsp. coconut oil ½ tsp. cumin, ground ½ tsp. oregano, dried ½ tsp. chile powder Salt and pepper to taste Juice of 1 lime ½ cup onion, sliced 3 sprigs cilantro, chopped 2-3 lettuce wraps ½ cup guacamole (see Bonus Recipe Guide) 1.) Combine lime juice, oil, cumin, oregano, chile powder, salt, and pepper in small bowl. Coat the meat in the mixture. 2.) Heat skillet to medium high heat. Cook for 5 minutes and turn. Cook 5 minutes, then continue cooking until meat is done. Slice meat when done. 3.) While meat is cooking, prepare the guacamole. 4.) To serve, fill each lettuce leaf with a few slices of meat. Top with onions, cilantro, and guacamole. 23
Breaded Pork Chops with Sautéed Spinach 1 Tbsp. coconut flour ¼ tsp. onion powder ¼ tsp. garlic powder Salt and pepper, to taste 1 4 oz. pork chop 2 Tbsp. coconut oil 1 clove garlic, minced 2 cups of kale, stemmed and chopped 1.) In a medium bowl, mix the coconut flour, onion powder, garlic powder, salt and pepper. Dredge pork chop in mixture until it s well coated. 2.) In a skillet over medium-high heat, melt the oil. Add the pork chop and cook for 5-6 minutes per side, or until golden brown. Remove from heat. 3.) While pork chops are cooling, sauté garlic in same skillet pan. Add the kale with a pinch of salt. Sauté for a few minutes. Enjoy! 24
Bacon and Cheese Scramble 2 eggs 1 slice bacon ¼ cup schredded cheddar cheese ½ avocado Salt and pepper, to taste 1 Tbsp. coconut oil Salsa/Ketchup, optional 1.) Cut bacon into cubes and add to skillet on medium heat. While bacon cooks, in a mixing bowl, whisk the eggs with the salt and pepper. When the bacon is cooked, add the eggs and cook, stirring and scrapping the bottom and sides of the pan to prevent burning. Add cheese right before removing from pan. 2.) Top cheesey, bacon eggs with avocado and serve with salsa. 25
Coconut Chicken Bites Make a big batch of these for snacks or for batch cooking, just double or quadruple the recipe. ¼ pound chicken, chopped in cubes 1 Tbsp. coconut flour 1 Tbsp. shredded coconut 1 egg 1 tsp. garlic powder ½ tsp. paprika ½ tsp. salt ½ tsp. black pepper 2 Tbsp. coconut oil, for frying Guacamole (see Bonus Recipe Guide) 1.) Combine all dry ingredients and spices in large shallow bowl or plate. Mix up. Set aside. 2.) Whisk egg in large bowl. Add chopped chicken to egg. 3.) Heat coconut oil in large frying pan. 4.) Coat egg covered chicken with dry ingredients, making sure to coat entire piece of chicken, add to the frying pan. Repeat for as many pieces will fit in pan. 5.) Fry until golden brown, flipping and turning chicken until cooked. *Enjoy with ketchup or condiment of choice 26
Chicken Enchilada Zucchini Boats 2 small zucchinis, halved lengthwise ¼ lb. shredded chicken ¼ cup enchilada sauce (recipe guide) ¼ cup Mexican-blend cheese 1 Tbsp. full-fat sour cream 1.) Preheat oven to 400 F. 2.) Scoop most of the flesh out of the zucchini and reserve it for another use. Leave enough of the skin and flesh so that it doesn t collapse. 3.) Combine the chicken, enchilada sauce, and ½ of the shredded cheese in a large bowl. Mix. 4.) Divide the mixture between the zucchini halves and place them on a baking sheet. Top each with the remaining shredded cheese, pressing it down to keep it from falling out. 5.) Bake for 20 to 25 minutes until the zucchini are soft and cheese is brown. 6.) Top with sour cream to serve. 27
The 3-Week Ketogenic Diet Week 2 Recipes 28
Eggs and Salmon Breakfast 2 teaspoons butter 2 eggs Salt and fresh ground pepper to taste 3 ounces smoked wild salmon 2 prepared roasted red pepper halves ½ avocado, thinly sliced 4 thin red onion rings 1.) Heat the butter in a large skillet over medium and crack the eggs carefully into the pan. Season the eggs lightly with salt and pepper and cook to desired doneness, flipping once. 2.) Transfer the cooked eggs onto a plate and layer with smoked wild salmon, red pepper, avocado slices and onion rings. 29
Roast Beef Wraps 1 packed cup baby spinach 1 carrot, shredded or chopped 2 tsp. fresh-squeezed lemon juice 6 thin slices high-quality roast beef 1 avocado, peeled, and mashed into a paste 1.) Combine the spinach and carrots in a food processor and pulse until finely chopped, but not pureed, scraping down the sides as necessary. 2.) Stir in lemon juice. 3.) Double up the roast beef slices and lay out roast beef wraps. Spread equal amounts of the avocado onto each wrap. Spoon out equal portions of the spinach carrot mixture over the avocado and tightly roll the beef wraps. Serve immediately. 30
Buttery Lime-Baked Halibut and Spinach 1 5 oz. Halibut fillet 2 Tbsp. butter Salt and pepper to taste Juice from ½ lime 2 cups spinach 1.) Preheat oven to 400 F. Line a sheet with parchment paper. 2.) Coat the fish with butter and lime juice, set on paper. Season with salt and pepper. 3.) Bake for 15 minutes until the halibut is cooked through. 4.) While fish is cooking, saute spinach with 1 Tbsp. of butter on a skillet on medium heat. As an alternative you can remove the halibut 5 minutes before it s done cooking and add the spinach around the halibut. 5.) Serve and enjoy! 31
Blueberry Coconut Chia Seed Smoothie ½ cup frozen blueberries ½ cup full fat Greek yogurt (can use almond milk or coconut milk yogurt for dairy-free and vegan) ½ cup coconut milk 1 Tbsp. coconut oil 1 Tbsp. ground chia seeds 2 Tbsp. unflavored protein powder 1 tsp. liquid stevia, optional 1.) Combine all ingredients in blender and blend until smooth. 32
BLTA Pesto Chicken Salad ¼ lb. chicken, cooked and cubed 2 slices bacon, cooked crisp and crumbled ½ avocado, sliced 4 grape tomatoes, halved 1 Tbsp. Keto Mayo (see bonus recipe guide) 1 Tbsp. Pesto (see bonus recipe guide) Several fresh butter lettuce leaves (optional) 1.) In a large mixing bowl, combine chicken, bacon, avocado, tomatoes, mayonnaise, and pesto. Toss gently to coat. 2.) Eat just as is, or pile on top of fresh lettuce leaves to make a wrap. 33
Sirloin Steak Salad ¼ lb. sirloin steak 1 Tbsp. balsamic vinegar 1 Tbsp. coconut oil 1/3 sweet onion, sliced 2 oz. portabella mushrooms, sliced 1 clove garlic, minced 1 cup lettuce, chopped ½ avocado, sliced ½ cup green bell pepper ½ cup red bell pepper ½ small tomato Garlic salt Onion powder Italian Seasoning Red Pepper Flakes 1.) Slice steak into 1/2 inch thick slices. Put the meat in a large mixing bowl and pour balsamic vinegar over it. Toss the meat in the balsamic so that it covers all of the pieces. 2.) In a large saute pan, heat coconut oil over low-medium heat. Once your pan is heated, add mushrooms, onions, garlic and a dash of salt and pepper. Saute until onions and mushrooms are nice and caramelized About 20 minutes. 3.) In a large mixing bowl, combine chopped lettuce, avocado, bell peppers, and sun-dried tomatoes. 4.) Line strips of meat in a single layer on a broiling pan. Combine garlic salt, onion powder, Italian seasoning and red pepper flakes. Sprinkle seasoning mixture over top of meat. Broil on high on the top rack for 5 minutes (This will be medium-rare). Cook longer if you like your meat more on the well done side 5.) Plate your salad mixture and pile on the caramelized onions, mushrooms and sirloin strips. SERVE AND ENJOY! 34
Keto Eggs and Greens 2 cups assorted baby greens (spring mix, Romaine, spinach, arugula, etc.) 2 tablespoons butter 1 green onion, chopped 1 Tbsp. red wine vinegar 1 tsp Dijon mustard 3 eggs ½ avocado, sliced 1.) Make 1 bed of 2 cups greens and set aside. 2.) Heat the butter in a large nonstick skillet over medium and add the shallots. Cook for 2 3 minutes or until softened. Add the vinegar and Dijon and stir constantly for about 10 seconds. Pour the mixture over the greens. Add avocado. 3.) Return the pan to the burner and crack four eggs carefully into the pan. Cook to desired doneness, flipping once. Place 3 fried eggs carefully over the top of each plate of greens. 35
Tuna Stuffed Avocado 1 large avocado, seed removed 1 can tuna, drained 1 Tbsp. mayonnaise 1 green onion, chopped 1 Tbsp. fresh lemon juice ¼ tsp. turmeric powder ¼ tsp. salt 1.) Halve the avocado and remove the seed. Drain the sardines and place them in a bowl. Break them into small pieces using a fork. 2.) Scoop the middle of the avocado out leaving ½ - 1 inch of the avocado flesh. To the bowl with sardines, add finely sliced spring onion (or chives) and freshly grated turmeric root (or dried turmeric powder). Add mayonnaise and mix in well. 3.) Add the scooped avocado flesh and mash into desired consistency. Squeeze in fresh lemon juice and season with salt. 4.) Scoop the avocado mixture into each avocado half and enjoy! 36
Bunless Bacon Burger ¼ lb. ground grass fed beef 2 slices bacon 1 Tbsp. whole grain mustard 1 Tbsp. ketchup Pinch garlic powder Pinch of cumin Salt and pepper, to taste 1 cup of spinach 2 slices tomato ½ avocado 1.) Add bacon slices to skillet on medium heat. Begin cooking bacon, season ground beef with mustard, ketchup, garlic, cumin, salt and pepper.. 2.) Make into a patty. Add 1 Tbsp. coconut oil to same skillet and cook patty. 3.) Serve with spinach, tomato, and avocado. 37
The Green Keto Machine Smoothie ½ organic cucumber, chopped ¼ cup parsley ½ lemon, peeled ½ avocado, pitted and peeled 2 cups organic, raw spinach ½ cup coconut milk 2 Tbsp. unflavored protein powder 6 ice cubes 1.) Add all ingredients to a blender and blend until smooth. Enjoy immediately. 38
Turkey and Avocado Spinach Wraps 4 turkey slices 1 tsp. Dijon mustard ½ tomato, diced ½ small avocado, sliced 10 Spinach leaves 1.) Lay turkey slice flat layer with mustard, tomato, spinach, and avocado and roll up. 39
Herb-Crusted Chicken Breasts with Roasted Garlic and Sautéed Spinach 4 oz. chicken breast 1 garlic clove, minced 1 tsp. dried parsley 1 tsp. dried rosemary 1 tsp. dried thyme Salt and pepper to taste 1 Tbsp. crushed macadamia or cashew nuts (optional) 1 Tsp. Dijon mustard Coconut oil 2 cups spinach 1.) Preheat oven to 375. Add a Tbsp. of coconut oil to baking dish. Drizzle mustard over chicken breast. Toss garlic on top of chicken breast, season with parsley, rosemary, thyme, and salt and pepper. 2.) While chicken is baking, heat skillet on medium heat and add a Tbsp. of butter. Cook spinach for 3-5 minutes. 3.) Cook chicken in dish for 25-30 minutes 4.) Drizzle crush nuts (optional) and serve warm. 40
Breakfast Sausage ¼ lb. ground pork ¼ tsp thyme ¼ tsp. rosemary 1 tsp. parsley 1 clove garlic, minced Pinch of red chile flakes, optional ¼ tsp. salt Pinch of pepper 1 Tbsp. coconut oil 1.) Heat a skillet to medium-high heat. Add coconut oil. 2.) Combine all ingredients in a small bowl. Use your hands to mix. 3.) Form the mixture into small patties and place them on the skillet. Cook for 3 minutes, turn over and continue to cook thoroughly. 41
California Avocado and Chicken Salad 1 4 oz. chicken breast 1 tsp. olive oil Juice from 1 lime 1 Tbsp. cilantro, chopped 2 cups fresh mixed greens 1 small avocado or ½ medium/large avocado 2 Tbsp. red onion 1.) Preheat oven to 350. 2.) Sprinkle salt and pepper on the chicken and bake until mostly cooked (about 30 minutes). Remove from oven, cut into bite size chunks and set aside. 3.) Combine the ginger, olive oil, lime juice, cilantro, and salt and pepper to taste in a salad bowl and mix well. Add the greens and toss with the dressing. 4.) Add the greens to a plane and top with peach, avocado, and chicken. Sprinkle with onion and serve. 42
Garlic Chicken Breast and Sautéed Kale With Goat Cheese 4 oz. chicken breast 1 Tbsp. coconut oil 2 garlic cloves, sliced Juice from ½ lemon 2 tablespoons parsley, dried or fresh 1 tablespoon butter 1 oz. goat cheese 1.) Heat a skillet on medium heat and add 1 Tbsp. coconut oil and garlic. Season chicken breast and place in skillet. 2.) Cook and flip on occasion. After about 5 minutes, add butter and kale. Finish cooking chicken and kale. Place and squeeze lemon on chicken and/or kale. Top with goat cheese. 43
Low-Carb Breakfast Sandwich 1 1/2 teaspoons coconut oil, melted 1 1/2 tablespoons almond butter 1 egg at room temperature 1 tablespoon coconut flour 1/4 teaspoon baking soda 1/8 teaspoon salt 1 slice bacon 1 egg ¼ cup shredded cheese 1.) Stir together coconut oil, almond butter, and egg until well combined. 2.) Stir in coconut flour, baking powder and salt. 3.) Microwave on HIGH for 1 minute to 1 min 30 seconds. 4.) Remove the muffin from the cup and slice in half. Directions for sandwich: 1.) Heat skillet on medium heat add coconut oil, fry bacon. 2.) While bacon is frying heat oven to melt the butter and cheese into the English muffin. 3.) After bacon is done cooking, fry egg in bacon grease add pinch of salt and pepper. Fry egg until cooked. 4.) Remove muffin from oven, complete by stacking ingredients in muffin, close and enjoy! 44
Avocado, Bacon, and Goat Cheese Salad 2 oz. goat cheese 2 strips bacon ½ avocado, chopped 1 oz. almonds 1 cup arugula lettuce Dressing: Juice from ½ lemon 1 Tbsp. mayonnaise 1¾ tablespoons olive oil 1.) Fry the bacon on a pan until crispy. 2.) Cut the goat cheese into round half inch (~1 cm) slices and place in the baking dish. Bake on upper rack until golden. 3.) Cut the avocado into pieces and put on top of the arugula. Add the fried bacon and goat cheese. Sprinkle nuts on top. 4.) Using an immersion blender, make a salad dressing with the juice from half a lemon, homemade mayonnaise, and olive oil. Season with salt and pepper to taste. 45
Mustard-Glazed Chicken Thighs with Asparagus 1 4 oz. bone-in, skin-on chicken thighs 1 Tbsp. mustard ¼ tsp. dried sage Salt and pepper to taste 1 Tbsp. melted butter or coconut oil 8-12 asparagus stalks 1.) Preheat oven to 425 F. 2.) In a small mixing bowl, combine the melted butter or coconut oil, mustard, sage, salt, and pepper. Place the chicken thighs on a baking sheet or baking dish, and brush the glaze over the thighs. 3.) Bake for 45 minutes or until chicken is cooked. After about 20 minutes of the chicken being cooked. Remove from oven and add asparagus with a pinch of salt and pepper 4.) Chicken and asparagus will be ready at the same time. Serve warm. 46
Spinach, Egg, and Goat Cheese Scramble 2 eggs 1 oz. goat cheese 1 cup spinach 1 Tbsp. coconut oil 1.) Add 1 Tbsp. of coconut oil to skillet on medium heat. Whisk eggs in small bowl. 2.) Once skillet it hot, add spinach. Once spinach cooks down (about 3 minutes), add egg mixture. Stir and scrap the sides to prevent burning eggs. 3.) Add in goat cheese and cook for about 1 more minute, stirring in. 47
Keto Salmon, Cucumber, and Avocado Plate 5-6 oz. canned salmon, drained 2 Tbsp. mayonnaise 1 small stalk celery, chopped 1 Tbsp. chopped onion 1 small pickle, chopped (optional) Pinch black pepper Juice from ½ lemon ½ medium avocado, chopped ½ cucumber, sliced 1.) In a small bowl, combine salmon, mayo, celery, onion, pickle, lemon juice, and spices. 2.) Serve on top of cucumber slices. Top with avocado. 48
Grilled Lemon Pepper Salmon with Tomatoes and Spinach 1 (4-6 ounce) salmon fillet 2 Tbsp. butter Lemon pepper to taste Salt to taste ½ medium onion, chopped ½ medium tomato, sliced 2 cups spinach 1 garlic clove 1 lemon wedge 1.) Heat a skillet on medium high heat. Add butter. 2.) Place salmon flesh side up on skillet, add onions season with salt and lemon pepper, and grill turning every few minutes. 3.) Add in tomatoes and spinach 3-5 minutes before salmon is cooked. 4.) Remove salmon, onions, tomatoes, and spinach. Squeeze lemon over salmon. Enjoy. 49
The 3-Week Ketogenic Diet Week 3 Recipes 50
2 Keto Breakfast Muffins *Note: The following recipe makes 6 muffins 6 pastured WHOLE eggs, whipped 1/4 cup organic cheese, shredded 2 slices natural bacon, chopped 1/4 cup carrots, chopped 1/4 cup red bell pepper, chopped 1/4 cup onion, chopped 1 small tomato, chopped 1 Tbsp. milk or water, for eggs 1.) Preheat oven to 375 and grease 6 jumbo muffin size compartments with coconut oil. If you don't have a jumbo muffin tin, just do 12 regular muffin size compartments. 2.) Whisk the eggs, add in a Tbsp. of milk or water to fluff em up a bit. Once you have all the ingredients chopped, toss them in the egg mixture. 3.) Evenly add egg mixture into each compartment. 4.) Bake for about 20-22 minutes! 51
Keto Cobb Salad 4 oz. chicken breast, cubed 1 cup mixed greens 1 cup romaine lettuce, chopped 1/4 cup cherry tomatoes, halved 1 hard-boiled egg, chopped 2 slices of cooked bacon, chopped 1/2 avocado, cubed 2 tbsp. EV olive oil 1 tbsp. balsamic vinegar 1 tsp. Dijon mustard Pinch of dried basil and thyme 1.) Add 1 Tbsp. coconut oil to skillet on medium high heat. Grill chicken cubes and bacon. Cook and stir occasionally. Cook for about 15 minutes. 2.) Whisk EV olive oil, balsamic vinegar, mustard, basil and thyme together until well blended. 52
Salmon With Pesto and Spinach 6¼ oz. salmon 1 tablespoons mayonnaise ¼ tablespoon Pesto ½ oz. grated parmesan cheese 2 cups fresh spinach 1 Tbsp. butter or coconut oil salt and pepper 1.) Preheat the oven to 400 F. 2.) Grease a baking dish with half of the butter or oil. Salt and pepper the salmon fillets and place them in the prepared baking dish, skin-side down. 3.) Mix mayonnaise, pesto and parmesan cheese and spread over the salmon. 4.) Bake for 15 20 minutes, or until the salmon is done and flakes easily with a fork. 5.) Meanwhile, sauté the spinach in remaining butter or oil until it s wilted, about 2 minutes. Season with salt and pepper. 6.) Serve immediately with the oven-baked salmon. 53
Salmon Wraps 1 5-ounce can wild-caught salmon, well drained 1 Tbsp. mayonnaise (See Bonus Recipe Guide) 1 tsp. Dijon mustard or regular mustard Juice of ½ small lemon Salt, to taste ½ avocado, sliced Romaine leaves for wraps 1.) Combine salmon, mayonnaise, mustard, salt and pepper in a small bowl. Mix with a fork until evenly combined. 2.) Spoon small amounts into lettuce and top with slices of avocado. 3.) Wrap and serve. 54
Chicken and Broccoli Stir-Fry 4 oz. chicken breast, cut into 1-inch pieces 1 small carrot, chopped 1 cup broccoli, chopped into small flowers ¼ cup green onions, chopped 1 clove garlic 2 Tbsp. balsamic vinegar 1 Tbsp. coconut aminos (or gluten-free soy sauce) 2 Tbsp. coconut oil 1.) In a small bowl, whisk together aminos, vinegar, and garlic. 2.) Heat 1 Tbsp. of coconut oil in a large skillet. Add the broccoli, carrots, and onions, and sauté for 2 minutes. Remove from skillet and place in a large bowl. 3.) Add 1 Tbsp. of coconut oil to the skillet, then add chicken and cook thoroughly. 4.) Re-add the vegetable mixture to the skillet with the chicken, followed by the soy sauce mixture. Continue cooking until thickened. Serve warm. 55
Cod Salad 1 cod filet 1 large egg ½ avocado 1 cup green beans, fresh, canned or frozen 2 cups mixed greens 1 Tbsp. ghee or coconut oil ¼ tsp. salt or more to taste freshly ground black pepper, to taste Lemon & mustard dressing: 2 Tbsp. extra virgin olive oil 1 tsp. Dijon mustard 2 Tbsp. lemon juice (~ ½ lemon) 1.) Start by cooking the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking. Bring to a boil. Using a spoon or hand, dip each egg in and out of the boiling water - be careful not to get burnt. This will prevent the egg from cracking as the temperature change won't be so dramatic. To get the eggs hard-boiled, you need about10 minutes. This timing works for large eggs. When done, remove from the heat and place in a bowl filled with cold water. 2.) Season the cod with salt and pepper from both sides. Heat a pan greased with butter.. Once the pan is hot, add the cod fillets, skin side down, and cook over a medium-high heat until the skin is crispy and the meat opaque and cooked. When done, take off the heat and set aside. 3.) When the eggs are chilled, peel off the shells. Make the dressing by mixing all the ingredients (olive oil, mustard and lemon juice). 4.) Wash and drain the lettuce in a salad spinner or just by pat drying using a paper towel. Place the lettuce in a serving bowl and top with green beans. Add quartered cooked eggs, cod filet, and drizzle with the prepared dressing. Enjoy! 56
Creamy Green Keto Smoothie ½ avocado 1 cup coconut milk 1 lime, juiced 1 cup spinach 1 cup kale 15-20 grams of protein powder 1.) Combine all of the ingredients in a blender and blend until smooth. 57
Mexican Tacos Made With Low-Carb Tortillas Salsa: 4 oz. ground beef or ground lamb ½ tablespoon olive oil tex-mex seasoning, see recipe below 4¼ tablespoons water ¼ teaspoon salt ½ cup shredded cheese shredded leafy greens ½ avocado ¼ - ½ tomato, diced 2 tablespoons fresh cilantro, chopped ¼ tablespoon olive oil Juice from ½ lime salt and pepper Tex-mex seasoning: ½ teaspoon chili powder ½ teaspoon paprika powder ¼ teaspoon ground cumin ½ garlic powder ¼ pinch cayenne pepper ¼ teaspoon salt Low-carb tortillas: 1 egg 1 egg white 3 oz. cream cheese ¾ tablespoon ground psyllium husk powder ½ tablespoon coconut flour ¼ teaspoon salt Low-carb tortillas 1.) Preheat the oven to 400 F. 2.) Whisk the eggs and egg whites fluffy and continue to whisk with a hand mixer, preferably for a few minutes. Add cream cheese and continue to whisk until the batter is smooth. 58
3.) Mix salt, psyllium husk and coconut flour in a small bowl. Add the flour mix one spoon at a time into the batter and continue to whisk some more. Let the batter sit for a few minutes, or until the batter is thick like an American pancake batter. How fast the batter will swell depends on the brand of psyllium husk some trial and error might be needed. 4.) Bring out two baking sheets and place parchment paper on each. Using a spatula, spread the batter thinly (no more than ¼ inch thick) into 4 6 circles or 2 rectangles. 5.) Bake on upper rack for about 5 minutes or more, until the tortilla turns a little brown around the edges. Carefully check the bottom side so that it doesn t burn. Filling 1.) Bring out the ground beef a while before frying. Cold ground beef will cool down the frying pan and the ground beef will be boiled and not fried. The latter tastes a lot better. 2.) Heat the oil in a large frying pan and add the ground beef. Fry for at least 10 minutes. 3.) Add the taco seasoning, water and salt and stir. Let simmer until most of the water is gone. 4.) In the meantime, make the salsa from diced avocado, diced tomatoes, freshly squeezed lime juice, olive oil and a couple of handfuls of fresh cilantro. Salt and pepper to taste. 5.) Serve in a tortilla bread, with shredded cheese and shredded leafy greens. 59
Uncomplicated Cashew Chicken 4 oz. chicken, skinless and boneless 2 Tbsp. coconut oil 1 Tbsp. cashews ¼ medium green bell pepper 1 tsp. balsamic vinegar 1 Tbsp. coconut aminos 1 tsp. chili garlic sauce 1 clove garlic, minced 1 green onion, chopped ¼ small onion, chopped Salt and pepper, to taste 1.) Heat a pan over low heat and toast the cashews for 5 minutes or until they start to lightly brown and become fragrant. Remove and set aside. 2.) Dice chicken thighs into 1 inch chunks. Cut onion and pepper into equally large chunks. 3.) Increase heat to high and add coconut oil to pan. 4.) Once oil is up to temperature, add in the chicken thighs and allow them to cook through (about 5 minutes). 5.) Once the chicken is fully cooked. Add in the pepper, onions, garlic, chili garlic sauce and seasonings (salt, pepper). Allow to cook on high for 2-3 minutes. 6.) Add coconut aminos or soy sauce, vinegar, and cashews. Cook on high and allow the liquid to reduce down until it is a sticky consistency, There should not be excess liquid in the pan upon completing cooking. 60
Cheesy Bacon Chicken and Asparagus 1 Tbsp. coconut oil 1 4-5 oz. chicken breasts, cut in half 8-10 asparagus spears, trimmed 1 slice bacon, cut into 1 inch pieces 1 small tomato, sliced ¼ cup cheddar cheese Salt and pepper, to taste 1.) Preheat oven to 400. Drizzle the oil on a large sheet pan. Put the chicken breasts and asparagus on the pan. Put the bacon and sundried tomatoes on top. Sprinkle with the salt and pepper. 2.) Bake for 25 minutes or until chicken is cooked through. Stack asparagus on top of the chicken, put a slice of cheese on top, sprinkle with tomatoes and bacon, and bake for an additional 3-4 minutes to melt the cheese. 61