by Dr. Becky Gillaspy

by Dr. Becky Gillaspy

Disclaimer Copyright 2017 by Dr. Becky Fitness, LLC. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without prior written permission of the authors. While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied guarantees of fitness for a particular purpose. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of health other damages, including but not limited to special, incidental, consequential, or other damages. You and you alone, are responsible for any health improvements or decline. This guide makes no promises of weight loss or health. You recognize and agree that the Author has made no implications, promises, suggestions, projections, representations or guarantees whatsoever to you about future weight loss or health, with respect to your purchase of this ebook, and that the Author has not authorized any such projection, promise, or representation by others. Any weight loss or health statements, or any weight loss or health examples, are only estimates of what we think can be achieved. There is no assurance you will do as well as stated in any examples. If you rely upon any figures provided, you must accept the entire risk of not doing as well as the information provided. There is no assurance that any prior successes or past results as to weight loss or health will apply, nor can any prior successes be used, as an indication of your future success or results from any of the information, content, or strategies. Any and all claims or representations as to weight loss or health are not to be considered as "average". Affiliate Disclaimer: Per the FTC s recent policy update that requests we be transparent about any and all affiliate relations we may have in this guide, you the visitor or customer, should assume that any and all links in this guide are affiliate links. If you utilize these links and visit the resulting site, a cookie may be set in your web browser that will cause us to receive compensation if you make a purchase. 2 P a g e

Table of Introduction 5 Tips & Special Instructions 6 Breakfast Recipes 8 Black Bean & Egg Breakfast Mash 8 Blueberry Cream Smoothie 9 Blueberry Oatmeal 10 Broccoli Frittata 11 Cherry Apple Fruit Bake 12 Chocolate & Strawberry Smoothie 13 Denver Omelet 14 Eggs on the Go 15 Full-Fat Yogurt with Seeds 16 Green Eggs & Ham 17 Simply Berries, Nuts, & Seeds 18 Spinach & Mushroom Omelet 19 Veggie Omelet 20 Warm Blueberry & Walnut Breakfast Bowl 21 Salad Recipes 22 Apple Walnut Salad 22 Avocado Caesar Salad 23 Bed of Greens with Chicken 24 Black Bean Salad 25 Garden Salad topped with Chicken Salad 26 Leafy Salad with Salmon Dressing 27 Nutty BAM Salad 28 Savory Salad with Hard-Boiled Egg 29 Sesame Spinach Salad with Warm Bacon Dressing 30 Simple Salad 31 Strawberry Walnut Chopped Salad 32 Taco Salad with Beans 33 Vegetable Salad with Dill Vinaigrette 34 Salad Dressing/Dip/Sauce Recipes 35 Avocado Dipping Sauce & Dressing 35 Dijon Dressing 36 Herb Sauce 37 Homemade Walnut Vinaigrette 38 Taco Seasoning Mix 39 Tartar Sauce 40 Zesty Avocado Dressing 41 3 P a g e

Main Dish Recipes 42 Bacon Cheeseburger Quiche 42 Basil Baked Cod 43 Beef & Bean Burritos 44 Chicken Cordon Bleu & Mash Casserole 45 Dr. Keith s Meatloaf 46 Easy Baked Chicken 47 Easy Chicken Stir Fry 48 Herb & Cream Cheese Chicken 49 Mexican Bean Enchiladas 50 Portabella Salmon Melts 51 Quiche Lorraine 52 Shrimp Stir Fry with Pine Nuts 53 Simple Baked Tilapia 54 Slow Cooker Chicken Thighs 55 Slow Cooker Skirt Steak 56 Side Dish Recipes 57 Broccoli & Cauliflower with Pine Nuts 57 Cauliflower Mash (Mock Mashed Potatoes) 58 Cheesy Poblano Peppers 59 Garlic Green Beans with Pine Nuts 60 Mexican Cauliflower Rice 61 Oven-Roasted Asparagus 62 Parmesan Zucchini & Mushroom Mix 63 Roasted Red Onion with Anchovy Butter 64 Roasted Veggies with Walnuts 65 Sautéed Garden Vegetables 66 Sautéed Mushrooms & Onions 67 Sautéed Spinach 68 White Riced Cauliflower 69 Zucchini Noodles 70 Snack Recipe 71 Chocolate Peanut Butter Fat Bombs 71 Roasted Chickpeas 72 4 P a g e

0,1,2,3 Recipes Fat & Fiber Edition The recipes in this book have been hand selected because of their fat and fiber content. When you consume these two nutrients in sufficient amounts, fat storage is turned off, fat burning is turned on, and hunger stays under control. A theme in my weight loss coaching program is what I call the 3Es, which stand for the three necessary elements of any successful diet: Easy-to-Follow, Effective, and Enjoyable. The recipes included here will help you achieve those 3Es! Easy: The recipes require no advanced cooking knowledge, and most ingredients are easily found at your local grocery store Effective: The ingredients in these recipes will keep your blood sugar and fatstoring hormone (i.e. insulin) levels low, which is the state your body needs to be in to release fat from your fat cells. Enjoyable: This is not your typical dry chicken breast and nothing else style of eating. The recipes are filled with savory fats, hearty fiber, and flavorful spices and are sure to become family favorites! 5 P a g e

Tips and Special Instructions Measuring: While those of us in the United States measure ingredients using volume, I am aware that those outside of the U.S. measure by weight. Each recipe provides measurements in cups as well as grams or milliliters. I do recommend that those living outside the U.S. purchase an inexpensive set of measuring spoons because measurements for herbs are given in teaspoons and tablespoons, not grams. Measuring spoons are easily found online at retailers such as Amazon.com Salad Greens: You ll notice that many of the salad recipes recommend Mixed Salad Greens (a.k.a. Spring Mix) or Romaine Lettuce. You can substitute other dark leafy greens if you prefer. Note that the measurements of leafy greens vary greatly from one source to the next. The key to getting the right amount is to think more is always better. While I have included recommended weights for salad greens, you can exceed the amounts I include or adjust the amounts depending on the greens you use. Herbs: Most recipes call for dried herbs. You can substitute fresh herbs. The typical exchange is 1 tablespoon of dried herbs = 3 tablespoons of fresh herbs. Choosing Oils: You ll notice that I often recommend avocado oil for cooking. Avocado oil remains stable when subjected to heat making it a suitable cooking oil. You can substitute other heattolerant oils or fats when cooking, such as coconut oil, MCT oil, or butter. Olive oil is unstable when heated, so I do not recommend it as a cooking oil. Olive oil can be used for low- or no-heat recipes, such as salad dressings. For brevity, the ingredient lists call for Olive Oil and Coconut Oil. Please note that I recommend Extra Virgin Olive Oil and Extra Virgin Coconut Oil. 6 P a g e

Choosing Meats: When ground beef is mentioned in a recipe, quality matters. My top recommendation is to purchase Grass-Fed Beef with a lean-to-fat ratio of about 85:15 (i.e. at least15% fat). If grass-fed beef is not available or too expensive, you can purchase organic beef or beef that has not been subjected to hormones or antibiotics. You will encounter recipes that contain saturated fats that have a reputation for being unhealthy, such as bacon and sausage. These meats can be included in a healthy diet if they meet the following criteria: Sugar is not one of the top three ingredients It contains no nitrates It is uncured It is antibiotic-free It is hormone-free I suggest looking in your grocery store for brands like Applegate Uncured Bacon or buy it or a similar brand on Amazon.com. Beans: For simplicity, most recipes call for canned beans. You can substitute dried beans that have been soaked and cooked. Conversion: A 15-ounce (425g) can of beans equals 1.75 cups of cooked beans. Cooking Dried Beans: For best results, most dried beans should be soaked overnight before cooking. Drain after soaking and cook the beans in fresh water. Use a ratio of 1 cup of beans to 3 cups of water. Most beans require 1 to 2 hours of cooking before becoming soft. Lentils and split peas require 1 hour or less and do not need to be soaked prior to cooking. Make sure dried beans are thoroughly cooked, as they are more difficult to digest when undercooked. 7 P a g e

Breakfast Recipes Black Bean & Egg Breakfast Mash Serving: 1 1 large Egg hard-boiled and chopped 1 2 cup (130g) Black Beans drained and rinsed 1 2 ounce (14g) Shredded Cheddar Cheese 1 tablespoon (15ml) Salsa Combine egg and beans in a microwave-safe bowl. Top with cheese and microwave for 45 to 60 seconds, until warmed. Top with salsa. Note: If you prefer to serve this dish on a tortilla, I recommend a 6-inch Ezekiel 4:9 Sprouted Grain Tortilla. Add the following nutritional information to your meal: 80 calories 1g fat 14g carbs 2g fiber 3g protein Calories: 245 Fat: 10g Sugar: 1g Carbohydrate: 22g Fiber: 8g Protein: 17g 8 P a g e

Blueberry Cream Smoothie Serving: 1 1 cup (240ml) Unsweetened Hemp Milk substitute other nut milks 1 tablespoons (31ml) Heavy (Whipping) Cream 1 tablespoon (7g) Collagen Hydrolysate substitute protein powder 1 teaspoon (5ml) MCT Oil substitute avocado oil 1 2 cup (93g) Blueberries fresh or frozen Place all ingredients in a high-speed blender and blend for 30 seconds. Calories: 241 Fat: 18g Sugar: 8g Carbohydrate: 12g Fiber: 2g Protein: 9g 9 P a g e

Blueberry Oatmeal Serving: 1 1 4 cup (20g) Old-Fashioned Oats dry 1 2 cup (120ml) Water 1 2 tablespoon (5g) Raisins 1 tablespoon Cinnamon 1 2 cup (93g) frozen Blueberries (substitute any frozen berry) 1 tablespoon (10g) Hemp Seeds (Substitute Flaxseed) (optional) 1 tablespoon (8g) Walnuts chopped (optional) Place all ingredients, except the hemp seeds and walnuts, in a microwave-safe bowl Microwave for 1 minute and 30 seconds Stir Microwave for an additional 1 minute and 30 seconds Top the oatmeal with hemp seeds and walnuts, if desired TIP: This recipe can be made on the stove. In a medium saucepan, combine oats, water, and cinnamon. Bring to a low boil, then simmer until the oatmeal is creamy. You may need to add more water. Add the berries. Cook for 6 more minutes, or until hot, stirring constantly. Calories: 256 Fat: 12g Sugar: 12g Carbohydrate: 34g Fiber: 8g Protein: 8g 10 P a g e

Broccoli Frittata Serving: 4 Serving Size: ¼ of recipe 8 large Eggs 2 tablespoons (28g) Butter 1 2 cup (75g) Red Onion chopped 2 cups (180g) Broccoli chopped 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper 1 4 cup (28g) Sharp Cheddar Cheese shredded (optional) Preheat oven broiler. Scramble eggs and set aside. In a medium-sized, ovenproof, nonstick skillet, over medium-high heat, saute the onions and broccoli in butter until the vegetables soften, about 7 to 10 minutes. Pour the egg mixture over the cooked vegetables covering them evenly. Season with salt and pepper. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges but is somewhat liquid in the middle, about 8 minutes. Sprinkle with the cheese. Place the skillet under the broiler until the surface is set and browned, 1 to 2 minutes. Serve Tip: You can use a frozen bag of broccoli. Calories: 240 Fat: 17g Sugar: 2g Carbohydrate: 5g Fiber: 1g Protein: 16g 11 P a g e

Cherry Apple Fruit Bake Serving: 2 Serving Size: 1 cup cooked (about 175g) 1 tablespoon (14g) Butter 1 cup (155g) Cherries cut and pitted 1 medium-sized (182g) Apple chopped 1 tablespoon (10g) Raisins regular or golden (optional) 1 tablespoon Cinnamon 1 2 teaspoon Nutmeg Preheat oven to 375 F (79 C). Grease the bottom of an oven-safe baking dish with the butter. Place all ingredients into the dish and cover with foil. Bake for 45 minutes or until apples soften Serve warm or cold Calories: 157 Fat: 6g Sugar: 17g Carbohydrate: 28g Fiber: 6g Protein: 1g 12 P a g e

Chocolate & Strawberry Smoothie Serving: 1 1.5 cups (38g) Baby Spinach 1 cup (140g) Frozen Strawberries 1 cup (240ml) Unsweetened Almond Milk (substitute hemp milk) 1 (about 7g) Date pitted 2 tablespoon (10g) Unsweetened Cocoa Powder 1 tablespoon (7g) Ground Flaxseed Blend all ingredients in a high-powered blender until smooth. Calories: 174 Fat: 8g Sugar: 12g Carbohydrate: 28g Fiber: 10g Protein: 6g 13 P a g e

Denver Omelet Serving: 1 1 tablespoons (14g) Butter 1 4 cup (38g) Onion chopped 1 4 cup (44g) Red Bell Peppers chopped 1 teaspoon (5g) Garlic minced 1 4 cup (38g) Cooked Ham diced 2 large Eggs Salt & Pepper to taste 1 4 cup (28g) Cheddar Cheese shredded Crack the eggs into a medium-size bowl. Add the salt and pepper and beat the eggs until smooth. Set aside. Place the butter in a medium-size skillet and heat until melted. Reduce the heat to medium-high and add the onions, peppers, and garlic. Sauté for two minutes or until the onions and peppers begin to soften. Add the diced ham and cook until heated, about two more minute. Add the eggs to the skillet with the vegetables and ham. Cook for a few minutes until the egg is set on the bottom. Flip the egg mixture to cook the other side for one to two more minutes. Once the egg is set, place the cheese on one half of the omelet and fold the other half over the cheese. Cook for an additional minute or until the cheese is melted. Calories: 461 Fat: 36g Sugar: 3g Carbohydrate: 8g Fiber: 1g Protein: 25g 14 P a g e

Eggs On The Go Serving: 1 2 large Hard-Boiled Eggs 1 serving (2 tablespoons) Dr. Becky's Avocado Dipping Sauce Gather the ingredients and serve. Nutrient Facts per Serving: Calories: 219 Fat: 18g Sugar: 0g Carbohydrate: 3g Fiber: 2g Protein: 13g 15 P a g e

Full-Fat Yogurt with Seeds Serving: 1 1 2 cup (170g) Full-Fat Yogurt no sugar added 1 8 cup (30ml) Unsweetened Almond Milk substitute other nut milks 1 tablespoon (12g) Chia Seeds 1 tablespoon (8g) Raw Sunflower Seeds 1 2 cup (93g) Blueberries Mix all ingredients together in a bowl. Refrigerate for 5 to 10 minutes to thicken. Tips: You might need to look in the health food section for a full-fat yogurt with no sugar added. You can add fresh or frozen berries. Calories: 305 Fat: 17g Sugar: 20g Carbohydrate: 32g Fiber: 8g Protein: 10g 16 P a g e

Green Eggs & Ham Serving: 1 1 tablespoon (14g) Butter 2 large Eggs 3 ounces (85g) Cooked Ham 2 tablespoons (34g) Avocado Dipping Sauce & Dressing (See recipe below) In a medium-size skillet over medium-high heat, melt the butter and then carefully crack the eggs directly into the skillet. Cook the eggs for 2 to 4 minutes until the egg whites are completely firm and the yolks reach your desired level of doneness. Transfer the eggs to a plate. Place the ham in the skillet. Cook on each side to slightly char and heat the meat, about one minute per side. Transfer the ham to the plate and top the eggs with the Avocado Dipping Sauce. Tip: You can use slices of avocados or Dijon Mustard mixed with Full-Fat Mayo as a substitution for the Avocado Dipping Sauce. Calories: 445 Fat: 33g Sugar: 0g Carbohydrate: 3g Fiber: 2g Protein: 32g 17 P a g e

Simply Berries, Nuts, & Seeds Serving: 1 1 cup (186g) Blueberries 1 tablespoon (8g) Walnuts roughly chopped 1 tablespoon (7g) Raw Sunflower Seeds In a bowl, combine the ingredients and serve. Tips: You can substitute different fresh or frozen berries (i.e. strawberries, raspberries). You can substitute different nuts and seeds (i.e. slivered almonds, pecans, hemp seeds, chia seeds). Serve warm or cold Calories: 207 Fat: 9g Sugar: 18g Carbohydrate: 28g Fiber: 7g Protein: 4g 18 P a g e

Spinach and Mushroom Omelet Serving: 1 2 large Eggs 1 cup (25g) Spinach 1 2 cup (55g) Mushrooms chopped 1 tablespoon (14g) Butter Salt and Pepper to taste Crack the eggs into a medium bowl and beat well with a fork or a whisk. Set aside. Heat a 10-inch non-stick skillet over medium-high heat. Once the pan is warm add the butter. Once the butter is melted, add the mushrooms and cook for about 2 to 3 minutes. Toss in the spinach, and cook, constantly stirring for 1 to 2 minutes or until spinach is wilted. Remove the mushrooms and spinach from the pan leaving any remaining butter in the pan. Add the eggs to the pan. You may need to add non-stick spray to the pan before adding the eggs. Cook the egg for two minutes or until the eggs begin to set on the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to look dry. Spoon the vegetable mixture onto one half of the omelet. Using a spatula gently fold one edge of the omelet over the vegetables. Let the omelet cook for another 1 to 2 minutes or until the omelet reaches your desired consistency. Nutrient Facts per Serving: Calories: 257 Fat: 21g Sugar: 1g Carbohydrate: 3g Fiber: 1g Protein: 15g 19 P a g e

Veggie Omelet Serving: 2 1 tablespoon (14g) Butter 1 4 cup (38g) Onion chopped 1 4 cup (40g) Green Bell Pepper chopped 2 Eggs 1 Tablespoons (15ml) Unsweetened Almond Milk substitute other nut milks Salt & Pepper to taste Using a medium-sized skillet, sauté the onion and bell pepper in the butter over medium heat. Cook for 4 to 5 minutes occasionally stirring until vegetables are just tender. While the vegetables are cooking, beat the eggs with the milk, and add the salt and pepper. Remove the vegetables from heat and transfer them to another bowl leaving as much butter and juice in the skillet as possible. Return the skillet to the heat. Add the egg mixture and cook the egg for 2 minutes or until the eggs begin to set on the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to look dry. Spoon the vegetable mixture into the center of the omelet. Using a spatula gently fold one edge of the omelet over the vegetables. Let the omelet cook for another two minutes. Slide the omelet out of the skillet and onto a plate. Cut in half and serve. Tips: You can use fresh or frozen vegetables. Calories: 263 Fat: 21g Sugar: 2g Carbohydrate: 5g Fiber: 2g Protein: 13g 20 P a g e

Warm Blueberry & Walnut Breakfast Bowl Serving: 1 1 cup (187g) Blueberries fresh or frozen 1 2 cup (120g) Unsweetened Almond Milk substitute hemp milk or other nut milks 1 tablespoon (15ml) Unsweetened Coconut Milk 3 tablespoons (15g) Unsweetened Shredded Coconut lightly toasted (optional) 1 tablespoon (8g) Walnuts chopped 1 2 small Banana sliced (optional) Heat blueberries and both kinds of milk in a small saucepan until warm. Add remaining ingredients. Stir and serve. Tip for toasting the shredded coconut: Preheat the oven to 325 F (163 C). Spread the coconut shreds on a baking sheet and bake for 5-10 minutes stirring occasionally. This recipe can be made in the microwave. Heat the blueberries and milks in a microwave-safe bowl for about 1 to 2 minutes, and then stir in the remaining ingredients. Nutrient Facts per Serving: Calories: 387 Fat: 24g Sugar: 25g Carbohydrate: 43g Fiber: 12g Protein: 5g 21 P a g e

Apple Walnut Salad Serving: 1 Salad Recipes 4 cups (125g) Mixed Salad Greens (a.k.a. Spring Mix) 1 2 cup (130g) Black Beans 1 2 medium-size Apple chopped 1 tablespoon (7g) Feta Cheese crumbled (substitution goat cheese or blue cheese) 1 tablespoon (8g) Walnuts 1 tablespoon (8g) Raw Pumpkin Seeds substitute raw sunflower seeds 1 tablespoon (10g) Dried Cranberries 1 tablespoon (15ml) Avocado Oil 1 tablespoon (15ml) Flavored Balsamic Vinegar Mix together in a bowl and enjoy. Calories: 440 Fat: 25g Sugar: 14g Carbohydrate: 47g Fiber: 16g Protein: 16g 22 P a g e

Avocado Caesar Salad Serving: 1 4 cups (170g) Romaine Lettuce torn 1 2 medium-size Avocado 1 4 cup (25g) Parmesan Cheese grated or shredded 1 serving (2Tbsp) Dr. Becky's Zesty Avocado Dressing (see recipe below) Toss all ingredients in a bowl and serve. Calories: 425 Fat: 36g Sugar: 4g Carbohydrate: 16g Fiber: 11g Protein: 14g 23 P a g e

Bed of Greens with Chicken Serving: 1 1 tablespoon (15ml) Extra Virgin Olive Oil 1 2 tablespoon (8ml) Balsamic Vinegar substitute other flavored vinegar pinch Salt & Pepper 1 2 teaspoon Dried Basil 1 8 teaspoon Dried Thyme 4 cups (125g) Mixed Salad Greens (a.k.a. Spring Mix) 1 cup (140g) Pre-Cooked Chicken Breast cut into bite-size pieces In a small bowl, mix together the oil, vinegar, salt, pepper, basil, and thyme. Place the salad greens into a large bowl. Top with the chicken pieces and dressing. Tips: Substitute a flavored vinegar, red wine vinegar, or apple cider vinegar. Note: You can use a pre-cooked Rotisserie Chicken from your local grocery store or cook a raw chicken breast in the oven. Directions for oven-cooking the chicken breast Pre-heat the oven to 400 F (204 C). Spray an oven-safe baking dish with a no-stick cooking spray. Wash the breast and pat dry. Sprinkle with salt and pepper and place the breast in the baking dish. Bake for about 25 to 35 minutes or until the inside temperature of the breast reaches 165 F (74 C). Nutrient Facts per Serving: Calories: 349 Fat: 18g Sugar: 2g Carbohydrate: 7g Fiber: 1g Protein: 39g 24 P a g e

Black Bean Salad Serving: 1 4 cups (125g) Mixed Salad Greens (e.g. Spring Mix) 1 2 cup (130g) Black Beans 5 Grape Tomatoes 3 medium Green Onions (a.k.a. Spring Onions) 1 tablespoon (8g) Walnuts (substitute other raw nuts or seeds) 1 tablespoon (15ml) Lime Juice Combine all ingredients. Suggestions: Serve the salad with a homemade dressing, such as Avocado Dipping Sauce & Dressing. If you still desire more dressing, add a tablespoon (15ml) of a flavored balsamic vinegar or Maple Grove Farms Sugar-Free Balsamic Vinaigrette Calories: 228 Fat: 6g Sugar: 5g Carbohydrate: 38g Fiber: 15g Protein: 15g 25 P a g e

Garden Salad Topped with Chicken Salad Serving: 1 3 ounces (85g) Cooked Chicken 1 tablespoon (15g) Full-Fat Mayonnaise preferably mayo made with avocado oil 1 4 cup (38g) Onion chopped 1 4 teaspoon Ground Black Pepper 4 cups (125g) Mixed Salad Greens (e.g. Spring Mix) 5 grape Tomatoes halved 1 2 cup (45g) Green Bell Pepper sliced 1 tablespoon (8g) Walnuts 2 tablespoons (30ml) Vinaigrette no-sugar-added In a food processor, place the cooked chicken, mayonnaise, onion, and ground black pepper. Pulse until the mixture is somewhat smooth. Serve the chicken mixture on top of the leafy greens and top with tomatoes, green peppers, and walnuts. Tips: To save time use a pre-cooked rotisserie chicken from your local grocery store. I use Primal Kitchen Avocado Oil Mayo, found on Amazon.com Choose no-sugar-added vinaigrette such as Maple Grove Farms Sugar-Free Balsamic Vinaigrette Calories: 369 Fat: 20g Sugar: 8g Carbohydrate: 19g Fiber: 6g Protein: 31g 26 P a g e

Leafy Salad w/ Salmon Dressing Serving: 1 2.5 oz. (70g) Canned or Packaged Salmon in Water 2 tablespoons (30g) Full-Fat Mayonnaise preferably mayo made with avocado oil 1 4 cup (38g) Onion chopped 1 4 cup (28g) Sharp Cheddar Cheese shredded 1 4 teaspoon Ground Black Pepper 1 tablespoon (15ml) Flavored Balsamic Vinegar 4 cups (125g) Mixed Salad Greens (e.g. Spring Mix) In a medium-size bowl, mix together the salmon, mayonnaise, onion, cheese, and pepper. Place the leafy greens in a bowl and mix in the balsamic vinegar. Top the salad with the salmon mixture. Tip: You can use any flavored vinegar or Maple Grove Farms Sugar-Free Balsamic Vinaigrette (found in your grocery store or on Amazon.com) Calories: 429 Fat: 35g Sugar: 4g Carbohydrate: 13g Fiber: 5g Protein: 23g 27 P a g e

Nutty BAM Salad Serving: 1 B.A.M. (Beans, Assorted Veggies, Meat) 4 cups (125g) Mixed Salad Greens (a.k.a. Spring Mix) 1 4 cup (65g) Black Beans 1 2 cup (90g) Tomatoes chopped 1 2 cup (75g) Onions chopped 1 2 cup (65g) Green Bell Peppers chopped 4 ounces (113g) Cooked Chicken Breast Strips 1 tablespoon (8g) Walnuts Combine all ingredients and serve. Tip: You can purchase a pre-cooked Rotisserie Chicken from most grocery stores or cook a chicken breast at home. An easy way to cook chicken: 1. Cut raw chicken into 2-inch (5cm) chunks and place in a medium-sized saucepan. 2. Add enough water just to cover the chicken. 3. Heat to boiling, and then reduce the heat and simmer for 8-10 minutes until the chicken is no longer pink inside (internal temperature should be 165 F (74 C) Calories: 391 Fat: 9g Sugar: 9g Carbohydrate: 34g Fiber: 10g Protein: 42g 28 P a g e

Savory Salad with Hard-Boiled Egg Serving: 1 4 cups (125g) Mixed Salad Greens (e.g. Spring Mix) 1 large Hard-Boiled Egg sliced 1 2 ounce (14g) Feta Cheese Crumbles substitute Blue Cheese Crumbles 1 2 medium Avocado chopped 5 Grape Tomatoes halved 2 medium Green Onions chopped 1 2 tablespoon (8ml) Lemon Juice Place all ingredients in a bowl and serve with dressing of your choice. I recommend Maple Grove Farms Sugar-Free Balsamic Vinaigrette Calories: 282 Fat: 18g Sugar: 5g Carbohydrate: 21g Fiber: 11g Protein: 16g 29 P a g e

Sesame Spinach Salad with Warm Bacon Dressing Serving: 1 2 slices Bacon 2 tablespoons (30ml) Red Wine Vinegar 1 teaspoon (4g) Sugar 1 tablespoon (14g) Dijon Mustard pinch Salt to taste pinch Ground Black Pepper to taste 4 cups (100g) Spinach 5 Grape Tomatoes halved 1 2 cup (75g) Red Onion thinly sliced 1 2 medium Avocado sliced 2 large Hard-Boiled Eggs sliced 1 tablespoon (9g) Sesame Seeds In a skillet, cook the bacon until just crispy. Remove the bacon from the skillet leaving the bacon fat behind. Cool and crumble the bacon, and save as a topping for the salad. Return the skillet to the stove and set the heat to low. Whisk together the remaining fat, red wine vinegar, sugar, Dijon mustard, salt, and pepper. Once mixed and heated, remove the dressing from the heat and set aside. In a bowl, toss the spinach, tomatoes, onion, avocado, eggs, and sesame seeds. Add the dressing and bacon crumbles. Nutrient Facts per Serving: Calories: 484 Fat: 33g Sugar: 12g Carbohydrate: 23g Fiber: 9g Protein: 25g 30 P a g e

Simple Salad Serving: 1 Sometimes life gets busy, and a quick-to-make salad becomes a necessity. A package of mixed salad greens along with a healthy fat such as slices of avocado or raw nuts or seeds along with a simple oil and vinegar dressing makes a fine meal. 1 tablespoon (15ml) Extra Virgin Olive Oil 2 teaspoons (10g) Balsamic Vinegar 1 teaspoon (5g) Dijon Mustard Salt & Pepper to taste 4 cups (125g) Mixed Salad Greens (a.k.a. Spring Mix) 2 tablespoons (16g) Walnuts In a small bowl, mix together the oil, vinegar, mustard, salt, and pepper. Place the salad greens into a large bowl. Top with the walnuts and dressing. Tips: Substitute avocado oil or walnut oil. Substitute a flavored vinegar, red wine vinegar, or apple cider vinegar. Substitute other raw nuts and seeds (i.e. almonds, pecans, macadamia nuts, pumpkin seeds, sunflower seeds, etc.) Calories: 254 Fat: 24g Sugar: 2g Carbohydrate: 11g Fiber: 5g Protein: 7g 31 P a g e

Strawberry Walnut Chopped Salad Serving: 1 2 1 2 cups (78g) Spinach 1 1 2 cups (85g) Green Cabbage shredded (can use bagged shredded cabbage) 1 tablespoon (8g) Walnuts chopped (substitute chopped almonds) 1 1 2 tablespoon (23ml) Lime Juice 1 cup (140g) Fresh Strawberries sliced Put Spinach, cabbage, walnuts, and lime juice in a food processor and chop very coarsely (4 or 5 pulses) with the S-shaped blade. As an alternative, you can chop the vegetables and walnuts with a knife. Put the greens into a serving bowl. Top the salad with the strawberries. Calories: 147 Fat: 6g Sugar: 12g Carbohydrate: 22g Fiber: 8g Protein: 6g 32 P a g e

Taco Salad with Beans Serving: 4 Ingredients 1 2 pound (227g) Ground Beef 1 serving Dr. Becky's Taco Seasoning Mix (see recipe below) substitute 1oz (28g) packaged taco seasoning mix 3 4 cup (177ml) Water 8 ounces (227g) Pinto Beans rinsed and drained 16 cups (680g) Romaine Lettuce substitute other leafy greens 2 medium-size Tomatoes chopped 1 cup (150g) Onion chopped 8 tablespoons (120g) Salsa In a medium-size skillet, cook the ground beef until it browns. Add the taco seasoning mix and water. Reduce the heat to medium and cook for 5 minutes. Add the beans and continue to cook until the water evaporates completely and the beans are heated, about 5 more minutes. Serve over the lettuce and top with the chopped tomatoes, onions, and salsa. Calories: 275 Fat: 13g Sugar: 7g Carbohydrate: 25g Fiber: 9g Protein: 17g 33 P a g e

Vegetable Salad with Dill Vinaigrette Serving: 1 1 tablespoon (15ml) Olive Oil 1 tablespoon (15ml) Balsamic Vinegar 1.5 teaspoons Dried Dill Weed 4 cups (125g) Spring Mix substitute other leafy greens 5 Grape Tomatoes halved 1 2 cup (75g) Cucumber peeled and chopped 1 2 cup (75g) Red Onions chopped 5 Kalamata (Greek) Olives In a small bowl, combine the oil, vinegar, and dill. Stir the ingredients until blended, and set aside. Place the salad greens in a bowl and stir in the dill dressing until the greens are coated. Top the salad with the tomatoes, cucumbers, onions, and olives. Calories: 255 Fat: 18g Sugar: 6g Carbohydrate: 21g Fiber: 6g Protein: 6g 34 P a g e

Salad Dressing/Dip/Sauce Recipes Avocado Dipping Sauce & Dressing Serving: 6 Serving Size: 2 Tbsp. (34g) 1 medium Avocado 1 tablespoon (15ml) Lemon Juice 1 3 cup (79ml) Hot Water 1 tablespoon (15g) Dijon Mustard 1 8 teaspoon Salt 1 8 teaspoon Ground Black Pepper 2 tablespoons (30ml) Olive Oil Scoop out the avocado fruit and place it into a blender. Add the lemon juice, hot water, mustard, salt, and pepper. Blend the ingredients for one minute. Scrap the sides of the blender to return the splashed ingredients to the bottom of the blender. Turn the blender on again, and while it is running, slowly pour the olive oil into the blender and continue to blend for two minutes. Stop occasionally to scrap the sides of the blender. Use as a dipping sauce for hard-boiled eggs or vegetables or use it as a salad dressing. Calories: 82 Fat: 8g Sugar: 0g Carbohydrate: 2g Fiber: 2g Protein: 1g 35 P a g e

Dijon Dressing Serving: 10 Serving Size: 2 Tbsp. (40g) 1 cup (240ml) Water 3 4 cup (63g) Raw Cashews substitute ½ cup Cashew Butter 4 tablespoons (60ml) Balsamic Vinegar 2 tablespoons Mixed Seasoning Spice 2 tablespoons (30g) Dijon Mustard 5 (40g) Dates pitted 2 teaspoons (10g) Garlic minced Blend all ingredients in a high-powered blender or food processor until smooth. Note: You can use Mrs. Dash Original Seasoning Blend or any other favorite mixed seasoning spice blend Calories: 60 Fat: 3g Sugar: 3g Carbohydrate: 7g Fiber: 1g Protein: 1g 36 P a g e

Herb Sauce Serving: 6 Serving Size: 1 tablespoon (15g) 1 medium Lemon substitute 1.5 tablespoons (22.5ml) lemon juice 3 tablespoons (45ml) Olive Oil 2 tablespoons Dried Parsley Leaves 1 tablespoon Dried Basil 1 teaspoon (5g) Garlic minced 1 2 teaspoon Salt 1 4 teaspoon Pepper Directions Zest the lemon into a mixing bowl. Squeeze the juice of the lemon into the bowl. Add the remaining ingredients to the bowl and use a hand blender or whisk to mix thoroughly. Store in the refrigerator until ready to use. Tip: Since you will be using the zest of the lemon, it is preferable to use an organic lemon to reduce your exposure to pesticides. For extra freshness, substitute 4 tablespoons of fresh parsley for the dried parsley. This sauce makes a great topping for steak, chicken, or burgers. Nutrient Facts per Serving: Calories: 66 Fat: 7g Sugar: 0g Carbohydrate: 2g Fiber: 1g Protein: 0g 37 P a g e

Homemade Walnut Vinaigrette Serving: 4 Serving size: 2 tablespoons (30ml) 1 4 cup (59ml) Balsamic Vinegar 1 4 cup (59ml) Water 1 4 cup (35g) Walnuts 1 tablespoon (10g) Raisins 1 teaspoon (5g) Garlic minced 1 teaspoon (5g) Dijon Mustard 1 4 teaspoon Thyme Place all ingredients into a high-speed blender. Blend together, adding water as needed to reach your desired consistency. Calories: 70 Fat: 5g Sugar: 5g Carbohydrate: 6g Fiber: 1g Protein: 1g 38 P a g e

Taco Seasoning Mix Yields about 3 tablespoons Serving: 1 1 tablespoon Chili Powder 1 tablespoon Ground Cumin 1 teaspoon Sea Salt 1 2 teaspoon Dried Oregano 1 2 teaspoon Paprika 1 4 teaspoon Garlic Powder 1 4 teaspoon Onion Powder 1 4 teaspoon Crushed Red Pepper Flakes Place all ingredients into a small bowl and mix until well blended. Calories: 56 Fat: 3g Sugar: 1g Carbohydrate: 9g Fiber: 4g Protein: 3g 39 P a g e

Tartar Sauce Serving: 4 Serving Size: 1 tablespoon (20g) 1 4 cup (60g) Full-Fat Mayonnaise preferably mayo made with avocado oil 1 tablespoon (15g) Dill Relish 1 teaspoon (5ml) Lemon Juice Mix all ingredients together and store in the refrigerator until ready to use. Nutrient Facts per Serving: Calories: 102 Fat: 12g Sugar: 0g Carbohydrate: 0g Fiber: 0g Protein: 0g 40 P a g e

Zesty Avocado Dressing Serving: 3 Serving Size: 2 Tbsp. (30g) 1 2 medium-size Avocado 1 teaspoon (5ml) Worcestershire Sauce 3 tablespoons (45g) Extra Virgin Olive Oil 2 tablespoons (30g) Water 1 tablespoon (15g) Lemon Juice 1 tablespoon (15g) Dijon Mustard 1 teaspoon (5g) Garlic minced 1 8 teaspoon Salt 1 8 teaspoon Ground Black Pepper Place all of the ingredients into a food processor or high-speed blender and blend until smooth. Amount Per Serving: Calories: 168 Fat: 18g Sugar: 1g Carbohydrate: 3g Fiber: 2g Protein: 1g 41 P a g e

Main Dish Recipes Bacon Cheeseburger Quiche Serving: 8 Serving Size: 1/8 of recipe 1 pound (454g) Ground Beef 1 2 cup (75g) Onion chopped 1 2 cup (65g) Green Pepper chopped 4 slices Bacon crisply cooked 8 large Eggs 1 2 cup (120ml) Heavy (Whipping) Cream 2 cups (8oz)(224g) Sharp Cheddar Cheese shredded 1 2 tablespoon (6g) Potato Starch you can substitute 1 tablespoon (7.5g) flour 1 4 teaspoon Garlic Powder 1 4 teaspoon Salt 1 4 teaspoon Pepper Preheat the oven to 350 F (177 C). Spray a deep quiche or pie dish with cooking spray and set aside. In a skillet, cook the meat over medium-high heat until brown. Add the onions and peppers and cook over medium heat until soft, about 3 to 5 minutes. Chop the already cooked bacon and add it to the meat mixture. Press the meat mixture into the bottom of the prepared quiche dish and set aside. In a large bowl, whisk the eggs for one to two minutes. Add the remaining ingredients to the eggs and whisk until blended. Carefully pour the egg mixture over the meat and bake for 40-45 minutes or until the middle of the quiche is set. Cool for 10-15 minutes before serving. Calories: 387 Fat: 30g Sugar: 1g Carbohydrate: 2g Fiber: 1g Protein: 24g 42 P a g e

Basil Baked Cod Serving: 4 1 pound (454g) Cod Fillets 1 tablespoon (14g) Coconut Oil 1 tablespoon (15ml) Lemon Juice 1 tablespoon Dried Basil 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper 2 medium Roma tomatoes sliced thin 2 tablespoons (15g) Parmesan Cheese grated Preheat the oven to 400 F (204 C) Rinse the cod fillets and pat dry. In a large baking dish, combine the coconut oil and lemon juice (it will help to melt the coconut oil in the oven or microwave before mixing with the juice). Add the fish and turn to coat both sides. Sprinkle with basil, salt, and pepper. Layer the tomato slices evenly over the fillets and sprinkle with cheese. Cover the dish with aluminum foil and bake for about 15 to 30 minutes or until the fish is easily pulled apart with a fork, or cook to 145 F (63 C) Nutrient Facts per Serving: Calories: 159 Fat: 5g Sugar: 2g Carbohydrate: 5g Fiber: 1g Protein: 22g 43 P a g e

Beef & Bean Burritos Serving: 4 Serving Size: 1 burrito 1 2 pound (227g) Ground Beef 15 ounce (425g) Black Beans drained and rinsed 4 ounces (120g) Green Chilies diced 3 Green Onions chopped 1 tablespoon Dried Cilantro 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper 4 6-inch (15cm) Sprouted Grain Tortillas 1 2 cup (120g) Salsa 2 cups (50g) Lettuce shredded 1 medium-sized Avocado diced Preheat the oven to 350 F (177 C). In a large saucepan, cook the ground beef until no longer pink. Add the beans, green chilies, green onions, cilantro, salt, and pepper to the skillet and heat until warm through. Divide the beef & bean mixture evenly among the tortillas. Roll up and place in an oven-safe dish. Top with salsa. Warm in the oven for 10-20 minutes until heated through. Serve with lettuce and avocado. Calories: 407 Fat: 18g Sugar: 2g Carbohydrate: 40g Fiber: 11g Protein: 21g 44 P a g e

Chicken Cordon Bleu & Mash Casserole Serving: 4 Serving Size: ¼ of the recipe 2 medium-size (5oz each) bone-in, skin-on Chicken Thighs chopped 2 tablespoons (30g) Sour Cream 2 tablespoons (30ml) Heavy Cream 1 2 tablespoon Parsley 1 2 teaspoon Garlic Powder 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper 1 cup (150g) Cooked Ham diced 1 cup (112g) Swiss Cheese shredded 1 recipe Cauliflower Mash (see recipe below) The chicken thighs will need to be cooked ahead of time. If you do not have leftover cooked thighs handy, you can cook them in the oven. Instructions for cooking chicken thighs: Preheat oven to 350 F (177 C). Place the chicken thighs in a sprayed baking dish, and sprinkle salt and pepper to taste. Bake the chicken in the oven until the thighs are no longer pink at the bone, about one hour or until the chicken reaches an internal temperature of 165 F (74 C). When it's cooked, dice the chicken into bite-size pieces. Instructions for the casserole: Preheat the oven to 350 F (177 C). Spray a small (2 quart) oven-safe casserole dish with nonstick cooking spray and set aside. In a large bowl, mix together the sour cream and heavy cream until well blended. Stir in the parsley, garlic powder, salt, and pepper. Stir in the chopped pieces of chicken, ham, and Swiss cheese. Transfer the mixture to the casserole dish. Evenly top the casserole with Cauliflower Mash. Bake for 20-25 minutes or until the casserole is thoroughly heated. Calories: 442 Fat: 32g Sugar: 4g Carbohydrate: 9g Fiber: 3g Protein: 29g 45 P a g e

Dr. Keith's Meatloaf Serving: 4 1 lbs. (454g) Ground Beef (85% lean 15% fat) 2 cups (28g) Pork Rinds 1 2 cup (75g) Onions chopped 1 tablespoon (10g) Hemp Seeds 1 2 packet (18g) Onion Soup Mix 2 tablespoons (32g) Low-Sugar Ketchup 3 tablespoons (45g) Mustard 1 teaspoon (5ml) Worcestershire Sauce 1 4 teaspoon Salt 1 4 teaspoon Pepper Preheat the oven to 350 F (177 C). Spray a 9 x 5 inch loaf pan with cooking spray. Place the pork rinds in a plastic bag and crush until they are the consistency of bread crumbs. In a large bowl, combine the pork rinds with all other ingredients. Mix by hand until the ingredients are well blended. Place the meatloaf in the loaf pan and cook for 40-45 minutes or until the center reaches a temperature of at least 160 F (71 C) Nutrient Facts per Serving: Calories: 361 Fat: 27g Sugar: 2g Carbohydrate: 6g Fiber: 1g Protein: 25g 46 P a g e

Easy Baked Chicken Serving: 4 Serving Size: 1 breast 4 4-ounce (454g total) Boneless Chicken Breast with Skin rinsed and patted dry 2 tablespoons (28g) Butter 2 teaspoons Mrs. Dash Original Blend substitute another favorite seasoning Salt & Pepper to taste Preheat oven to 400 F (204 C). Spray a shallow baking dish with no-stick cooking spray. Place chicken on baking dish. Brush each breast with melted butter. Sprinkle with seasonings Bake for 50 minutes or until chicken reaches an internal temperature of 165 F (74 C). Calories: 275 Fat: 14g Sugar: 0g Carbohydrate: 0g Fiber: 0g Protein: 34g 47 P a g e

Easy Chicken Stir Fry Serving: 2 Serving Size: ½ of the recipe 1 4 cup (60ml) Chicken Broth 2 tablespoons (30ml) Soy Sauce 1 tablespoon (15ml) Red Wine Vinegar substitute white wine or rice vinegar 1 tablespoon (15ml) Avocado Oil substitute coconut oil or sesame oil 16 ounces (454g) Frozen Stir Fry Vegetables 8 ounce (227g) Chicken cooked and chopped In a small bowl, whisk together the chicken broth, soy sauce, and vinegar. Set aside. Cook vegetables in the oil until just tender, about 5 minutes. Add the cooked chicken and prepared sauce. Continue to cook until the vegetables reach your desired level of tenderness, about 3 to 5 more minutes. Tips: To save time, purchase a pre-cooked rotisserie chicken from the grocery store. Calories: 357 Fat: 16g Sugar: 8g Carbohydrate: 15g Fiber: 5g Protein: 31g 48 P a g e

Herb & Cream Cheese Chicken Serving: 4 Serving Size: 1 thigh 1.5 ounces (42g) Pork Rinds 3 4 cup (90g) Parmesan Cheese grated 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper 1 4 teaspoon Garlic Powder 4 4-ounce (116g) Boneless, Skinless Chicken Thighs 4 ounces (112g) Cream Cheese softened 1 tablespoons Dried Chives 1 2 teaspoon dried Thyme 2 large Eggs Preheat the oven to 350 F (177 C). Spray an oven-safe baking dish with no-stick cooking spray. Prepare the breading by placing the pork rinds in a plastic bag and pounding with a mallet until they are broken into small pieces that resemble breadcrumbs. Add the Parmesan cheese, salt, pepper, and garlic powder to the bag and mix together. Pour the "breading" onto a large plate and set aside. Place each chicken thigh in a plastic bag and pound with a mallet until about 1/2 inch thick. Spread equal amounts of cream cheese, chives, and thyme down the center of each thigh. Roll each thigh as you would a jelly roll and secure with a toothpick, if necessary. In a large bowl, beat the eggs. Place a rolled chicken thigh into the eggs, and then into the breading. Repeat for each of the remaining thighs. Place the breaded chicken thighs onto the prepared baking dish and cook for about 25 minutes or until the chicken is cooked through. Note: You can substitute chicken breasts for chicken thighs, but it will reduce the fat content per serving by about 6 grams. Calories: 487 Fat: 33g Sugar: 1g Carbohydrate: 2g Fiber: 0g Protein: 48g 49 P a g e

Mexican Bean Enchiladas Serving: 4 Serving Size: 1 enchiladas 1 2 pound (227g) Ground Turkey 1 Tablespoon (14g) Butter 1 medium Bell Pepper, any color, seeded and chopped 1 2 cup Onion sliced 15 ounce (425g) can Tomato Sauce 8 ounces (227g) Canned Pinto Beans drained and rinsed (substitute Black Beans) 1 teaspoon Dried Cilantro 1 Tablespoon Chili Powder 1 teaspoon Ground Cumin 1 teaspoon Onion Powder 1 8 teaspoon Cayenne Pepper (optional) 4 6-inch Sprouted Grain Tortillas substitute whole grain tortillas Preheat the oven to 375 F (191 C). Brown ground turkey in a non-stick skillet and set aside. In a separate large non-stick skillet, sauté the bell pepper and onion in the butter until tender. Stir in tomato sauce, cooked meat, beans, and spices. Simmer for 5 minutes. Spoon meat and bean mixture into each tortilla and roll up. Place each filled tortilla in an ovensafe baking dish and bake for 15 minutes. Calories: 361 Fat: 10g Sugar: 9g Carbohydrate: 41g Fiber: 10g Protein: 26g 50 P a g e

Portabella Salmon Melts Serving: 2 2 large-3oz. (85g) each Portabella Mushroom Caps 5 oz. (142g) Canned or Packaged Salmon in Water 1 4 cup (60g) Full-Fat Mayonnaise preferably mayo made with avocado oil 1 4 cup (38g) Onion chopped 3 4 cup (84g) Sharp Cheddar Cheese shredded 1 4 teaspoon Ground Black Pepper Preheat the oven to 350 F (177 C). Line a baking sheet with aluminum foil and spray the foil with no-stick cooking spray. Remove the gills and stems from the mushroom caps and place them upside-down on the foil. In a medium-size bowl, mix together the salmon, mayonnaise, onion, pepper, and half of the cheese. Evenly distribute the mixture between the two mushroom caps, and then top them with the remaining cheese. Bake for 15 minutes or until the cheese is melted. Calories: 465 Fat: 38g Sugar: 3g Carbohydrate: 7g Fiber: 1g Protein: 26g 51 P a g e

Quiche Lorraine Serving: 8 Serving Size: 1 slice (1/8 or quiche) Ingredients 10 thick sliced (130g total weight) Pan Fried Bacon Slices 1 teaspoon (5g) Coconut Oil 1 2 cup (75g) Onions chopped 2 teaspoons (10g) Garlic minced 6 large Eggs 1 1 2 cups (360ml) Heavy (Whipping) Cream 1 cup (100g) Swiss Cheese shredded 1 cup (100g) Gruyere Cheese shredded 1 cup (90g) Broccoli cooked & chopped 3 4 teaspoon Salt 1 2 teaspoon Ground Black Pepper Preheat the oven to 350 F (177 C). Spray a quiche or pie dish with non-stick cooking spray. Set aside. Cook the bacon until slightly crispy and chop into small pieces. Set aside. In a small skillet, heat the coconut oil until melted. Reduce the heat to medium and add the onions and garlic. Cook for 4 to 5 minutes or until the onions are tender. Set aside. In a large bowl, whisk together the eggs and heavy cream. Add both kinds of cheese, the cooked broccoli, bacon, onions and garlic, salt, and pepper to the egg mixture. Stir to blend. Pour the mixture into the prepared quiche dish. Bake for 40-45 minutes or until the eggs are completely cooked in the middle. For a variation, you can substitute 1 cup of sautéed mushrooms for the 1 cup of cooked broccoli. Nutrient Facts per Serving: Calories: 420 Fat: 36g Sugar: 2g Carbohydrate: 4Fiber: 1g Protein: 20g 52 P a g e

Shrimp Stir Fry with Pine Nuts Serving: 2 2 tablespoon (30ml) Avocado Oil substitute coconut oil or sesame oil 2 tablespoons (15g) Raw Pine Nuts 1 16-ounce bag (454g) Frozen Stir Fry Vegetables 8 ounces (227g) Pre-Cooked Shrimp 1 4 cup (60ml) Water 1 tablespoon (10g) Ginger grated 1 2 tablespoon (8g) Garlic minced 1 tablespoon (15 ml) Soy Sauce Heat one tablespoon (15ml) of the oil in a large skillet over medium-high heat. Once the oil is hot, add the pine nuts and cook for 1 to 2 minutes, or until they are golden brown. Using a slotted spoon, remove the pine nuts and set aside. Add the frozen vegetables to the skillet and saute' them for about 5 minutes, or until they are just starting to get tender. Meanwhile, in a small bowl, whisk together the remaining tablespoon of oil, water, grated ginger, minced garlic, and soy sauce. Add the shrimp and sauce mixture to the vegetables and continue cooking until the vegetables reach your desired level of tenderness. Top with the pine nuts. Tip: You can buy a 2 to 3 inch (5 to 7.5cm) long piece of fresh ginger and grate it yourself. Calories: 386 Fat: 21g Sugar: 9g Carbohydrate: 17g Fiber: 3g Protein: 29g 53 P a g e

Simple Baked Tilapia Serving: 4 Serving Size: 4-ounce (113g) fillet 2 tablespoons (28g) Butter 4 4-ounce (113g each) Tilapia Fillets 1 teaspoon (5g) Garlic minced 1 teaspoon Dried Parsley Flakes 1 4 teaspoon Ground Black Pepper 1 small Lemon Preheat oven to 425 F (218 C). Grease a baking dish with a small amount of the butter. Rinse tilapia fillets under cool water, and pat dry with paper towels. Place the fillets in baking dish. Melt the butter in a small saucepan or the microwave. Add the garlic, parsley, and pepper to the melted butter and stir until mixed. Brush the butter mixture evenly over all four fillets. Bake until the fish is white and flakes when pulled apart with a fork, about 10-15 minutes. Cut the lemon in half. Squeeze one half of the lemon over the fillets. Slice the remaining lemon into round slices and use as a garnish. Nutrients per Serving Calories: 166 Fat: 8g Sugar: 0g Carbohydrate: 2g Fiber: 1g Protein: 21g 54 P a g e

Slow Cooker Chicken Thighs Serving: 4 4 medium-size bone-in, skin-on Chicken Thighs 1 small Onion chopped 1 small Green Bell Pepper chopped 4 stalks Celery chopped 28 ounces (794g) Stewed Tomatoes 1 cup (235ml) Water 6 ounces (170g) Tomato Paste 2 tablespoons (30ml) Worcestershire Sauce 1 2 teaspoon Salt 1 2 teaspoon Ground Black Pepper Combine all ingredients in a slow cooker (a.k.a. Crock Pot). Cover and cook on low for about 7 hours. Nutrient Facts per Serving: Calories: 290 Fat: 14g Sugar: 11g Carbohydrate: 22g Fiber: 6g Protein: 19g 55 P a g e

Slow-Cooker Skirt Steak Serving: 4 Serving Size: 4oz. (113g) 1.5 pounds (680g) Skirt Steak 1 2 teaspoon Salt 1 2 teaspoon Ground Black Pepper 1 cup (150g) Onion sliced into half circles 2 teaspoons (10g) Garlic minced 1 2 cup (120ml) Water Sprinkle the salt and pepper onto the top and bottom of the skirt steak. Place the onions and garlic into a slow cooker, and then add the skirt steak. Add the water. Cover the slow cooker and cook on low for 7 to 8 hours. Calories: 318 Fat: 17g Sugar: 2g Carbohydrate: 4g Fiber: 1g Protein: 35g 56 P a g e

Side Dish Recipes Broccoli & Cauliflower with Pine Nuts Serving: 2 Serving Size: 2.5 cups 1 16-ounce (454g) package Frozen Broccoli & Cauliflower (fresh can be used as a substitution) 1 tablespoon (15ml) Avocado Oil (substitute butter, coconut oil, MCT oil, or olive oil) 2 tablespoons (15g) Raw Pine Nuts to taste Salt & Pepper to taste Mrs. Dash Original Blend (other herbs can be substituted) Put oil in 10-inch skillet and heat on high for one minute before putting the frozen vegetables in the pan. Stir the vegetables until they are somewhat coated in oil and then reduce the heat to medium and cover. Cook for 5 minutes. Uncover and add the raw pine nuts. Stir and return the heat to high. Stir often until the vegetables reach their desired tenderness, about 3 to 5 minutes. Season as desired and serve Calories: 183 Fat: 13g Sugar: 5g Carbohydrate: 11g Fiber: 5g Protein: 4g 57 P a g e

Cauliflower Mash (Mock Mashed Potatoes) Serving: 6 1 pound (454g) Cauliflower Florets fresh or frozen 3 tablespoons (42g) Butter 3 tablespoons (45g) Sour Cream 1 4 teaspoon Garlic Powder 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper Fill the bottom of a large saucepan with 1 inch (2.5cm) of water. Place a steamer basket in saucepan and then add the cauliflower florets to the basket. Cover and steam for about 5 to 7 minutes or until the cauliflower is just soft enough to poke it with a fork easily. Do not overcook. Remove the cauliflower from the water and transfer the cooked florets to a food processor. Blend until somewhat smooth and fluffy. Add the butter, sour cream, garlic powder, salt, and pepper and blend until the mixture starts to resemble the consistency of mashed potatoes. Calories: 85 Fat: 7g Sugar: 2g Carbohydrate: 4g Fiber: 2g Protein: 2g 58 P a g e