Products

1 scoop keto shake powder

2 cups spinach or baby kale

1 Tbsp. chia seeds or flaxseed

3 Tbsp. coconut milk, milk or almond milk

Spinach & Chia Keto Shake

11

20

13

160

carbs, g

proteins, g

fats, g

4 strawberries

Lunch

Products

30 oz. salmon

1 cup Mayonnaise (made from olive oil)

½ cup Greek yogurt

Sat and pepper

Baked Salmon with Pesto, salt and pepper

5

36

34

440

carbs, g

proteins, g

fats, g

2 oz. green Pesto

1 Cup steamed Broccoli

Directions

Place the salmon skin­side down in a greased baking dish. Spread pesto on top, and salt and pepper to taste. Bake in oven at 400° F (200°C) for about 30 minutes, or until the salmon flakes easily with a fork. Meanwhile, stir the sauce ingredients together. Pesto, mayonnaise and yogurt. Steam broccoli and enjoy!

Dinner

5 servings

4 Celery stalks with 2TBS nut butter

Celery and nut butter

7

7

16

190

carbs, g

proteins, g

fats, g

Snacks

Products

1 tsp of garlic and chili powder

½ tomato

¼ cucumber

1 cup kale

Salmon Salad

19

22

12

220

carbs, g

proteins, g

fats, g

2 oz. smoked salmon (can use canned wild salmon)

1 cup spinach

Directions

Mix all ingredients together in a bowl. Squeeze fresh lemon juice; add sea salt and pepper according to your taste.

Lunch

4 Tbsp. Avocado

¼ onion

Products

1.5 pounds of ground turkey

2 Tbs olive oil

One tsp chili powder

Zucchini noodles and turkey.

6

33

21

340

carbs, g

proteins, g

fats, g

One package of spiral zucchini or spiral 4 medium Zucchinis

Directions

In a large pan, sauté minced garlic with 1 tbs olive oil

1.

Add turkey meat and cook until brown

2.

4 garlic cloves

Salt, pepper to taste

Remove turkey and set aside on a separate dish. Cover to keep warm.

Add one tablespoon of olive oil to the same pan and add zucchini noodles

4.

Cook for 4-6 minutes

5.

3.

One tsp garlic

Plate food. Add zucchini noodles first and then add turkey on top

6.

Dinner

Products

4 Tbsp. avocado

1 Tbsp. cream cheese

1 cup cucumbers, cut into strips

Cucumbers with Creamy Avocado Dip

6

2

10

118

carbs, g

proteins, g

fats, g

Directions

Mix the avocado and cream cheese together and spread on the cucumbers, or enjoy it as a dip

Snacks

Products

1 1/2 pounds ground beef

1 cup Vegetable stock

2 teaspoons sea salt

Keto Chili

6

40

36

475

carbs, g

proteins, g

fats, g

One scoop of powder bone broth

2 teaspoon garlic powder

6 ounce can tomato paste

1 medium red onion, chopped and divided

1 teaspoon oregano

14.5 ounce can stewed tomatoes

5 cloves garlic, minced

3 large ribs of celery, diced

1 teaspoon black pepper

2 tablespoons Worcestershire sauce or Coconut Aminos

1/4 cup pickled or plain jalapeno slices

Directions

Heat slow cooker on low setting. Add all ingredients to slow cooker. Stir until all ingredients are well combined and meat is broken up. Cook on low 6-8 hours.

5 tablespoons chili powder

2 tablespoons cumin

1/2 teaspoon cayenne

Products

5-6 ounces fresh Buffalo Mozzarella One jar of low carb tomato sauce

2 TBS of parmesan cheese

Salt

Eggplant parmigiana

18

19

13

318

carbs, g

proteins, g

fats, g

Directions

Slice and salt the eggplant and leave for 30 minutes in a colander

1.

Pat the eggplant dry and then either pan fry or grill.

2.

One medium Eggplant

In an oven proof dish, layer ingredients starting with the tomato sauce, parmesan cheese, eggplant, mozzarella, more eggplant, more tomato sauce and finally parmesan cheese.

Bake for 15-20 minutes at 400° degrees until golden brown

4.

3.

Dinner

Products

2 Tbsp. avocado

¾ cup celery, cut into strips

¼ cup cucumbers, diced

Crunchy Vegetable

6

2

6

80

carbs, g

proteins, g

fats, g

Directions

Mix cucumbers and avocado together and spread on the celery or enjoy it as a dip.

Snacks

Products

2 tbsp. unsweetened avocado mayonnaise

6 walnut halves

½ oz. chicken, shredded

Chicken Salad

6

20

36

399

carbs, g

proteins, g

fats, g

Directions

Mix ingredients together and enjoy

Lunch

Products

8 chicken tenders, about 1 lb

1/4 tsp pepper

8 pieces nitrate free bacon about, .5 lb

Zucchini noodles and turkey.

3

32

25

377

carbs, g

proteins, g

fats, g

1/2 tsp salt

Directions

Preheat oven to 400° F.

1.

Lay two pieces of bacon out on a baking sheet. Place 2 chicken tenders on top. Season with a little salt and pepper. Add 3 spears of asparagus. Wrap the bacon around the chicken and asparagus to hold it all together. Repeat.

2.

12 asparagus spears, about .5 lb

Bake for 40 minutes until the chicken is cooked through, the asparagus is tender, and the bacon is crisp.

3.

Dinner

Serves: 4

Products

1 large bunch kale

2 tablespoons olive oil

1 tablespoon seasoned salt

Kale chip recipe

12

6

15

180

carbs, g

proteins, g

fats, g

Directions

Preheat your oven to 350° F.

1.

Remove the kale from the stems, wash it, and dry it off well.

2.

Add your kale to a Ziploc bag with your oil and shake well so that every piece is coated.

3.

Snacks

Serves: 2

Put the kale onto a baking sheet, spread it out a bit, and flatten the leaves.

4.

Bake for 12 minutes, remove from the oven, and add your seasoned salt.

5.

Products

2 scoops keto shake powder

2 cups spinach or baby kale

3 Tbsp. coconut milk, milk or almond milk

Spinach & Chia Keto Shake

13

30

18

280

carbs, g

proteins, g

fats, g

4 strawberries

Directions

Mix ingredients together in a blender along with water and ice. Blend until desired consistency and enjoy.

Lunch

1 Tbsp. chia seeds or flaxseed

Products

2 large sweet peppers halved and seeded

12 oz ground turkey

3/4 cup ricotta cheese

1 cup mozzarella

Lasagna stuffed peppers

5

36

34

440

carbs, g

proteins, g

fats, g

1 tsp garlic salt divided

8 cherry tomatoes optional

Directions

Dinner

Serves: 4

Preheat oven to 400° F.

1.

Put the halved peppers in a baking dish. Sprinkle with 1/4 tsp garlic salt.

2.

Divide the ground turkey between the peppers and press into the bottoms.

3.

Sprinkle with another 1/4 tsp garlic salt.

4.

Bake for 30 minutes.

5.

Divide the ricotta cheese between the peppers.

6.

Sprinkle with the remaining 1/2 tsp garlic salt

7.

Sprinkle the mozzarella on top.

8.

Put the cherry tomatoes in between the peppers, if using.

9.

Bake for an additional 30 minutes until the peppers are softened, the meat is cooked, and the cheese is golden.

10.

Products

8-10 olives

Olive and Nuts

7

5

19

200

carbs, g

proteins, g

fats, g

Snacks

Products

Lettuce for “bun”

½ tomato for garnish

0.5 tablespoon Garlic powder, pepper and salt

2 tablespoons olive oil

Bun less Burger

13

30

18

280

carbs, g

proteins, g

fats, g

1 pound ground beef

One medium avocado

Directions

Mix beef, garlic power gently with your hands to distribute the seasoning and form into three balls. Gently press/pat into patties Oil the grate or grill. Season the outside of the burger patties with a light sprinkling of salt and pepper (both sides). Grill to your desired level. Optional: Add caramelized onions... Slice the onions. Heat 1 tablespoon of oil in a pan over medium low heat. When hot, add the onions and sauté until softened. Cook until beginning to brown or caramelize.

Lunch

Serves 3

Products

1/2 pounds flank steak thinly sliced against the grain

1 teaspoon minced garlic

1/2 cup water

Slow cooker Mongolian beef

12

37

14

338

carbs, g

proteins, g

fats, g

1/4 cup cornstarch

Directions

Place the flank steak in a bowl with the cornstarch and toss to coat evenly

1.

Add the flank steak to the slow cooker.

2.

1/2 cup green onions cut into 1/2 inch pieces

1 teaspoon minced ginger

Place the oil, garlic, ginger, soy sauce, and water in the slow cooker. Stir to coat the meat in the sauce

Cover and cook on HIGH for 2-3 hours or LOW for 4-5 hours

4.

Add broccoli 45 minutes before meal is done cooking.

5.

3.

1/2 cup non GMO low sodium soy sauce

Stir in the green onions, then serve.

6.

Dinner

1 tablespoon toasted olive oil

2 cups of broccoli florets

Products

1/2 cup nut butter of choice, or coconut butter

1/8 tsp salt

Stevia to taste (optional)

1/4 cup melted coconut oil

Peanut butter Fat Bombs (Keto, Vegan, No Bake

4

2

19

125

carbs, g

proteins, g

fats, g

1/4 cup cocoa or cacao powder

Directions

Snacks

Serves: 10

Stir all ingredients together until smooth. If too dry (depending on nut butter used), add coconut oil if needed. Pour into a small container, ice cube trays, or candy molds.

1.

Storage: because coconut oil softens when warm, it s best to store these in the freezer.

2.

Products

4 oz. canned light wild albacore tuna

1 Tbsp. pine nuts

1 cup romaine lettuce (2 large leaves)

Tuna Wrap

7

30

19

305

carbs, g

proteins, g

fats, g

2 Tbsp. mashed avocado

Directions

Mix tuna, avocado, pine nuts, and green pepper together. Wrap with lettuce leaves and enjoy.

Lunch

½ cup shredded green pepper

Products

6 ounce chicken breasts

Asparagus

1 tbsp onion powder, salt and garlic powder

4 tbsp garlic powder

Ranch Yogurt chicken

1

6

30

285

carbs, g

proteins, g

fats, g

1/3 cup plain yogurt

30 spears of asparagus

Directions

Dinner

Serves 6

Mix all Chicken ingredients in a bowl or gallon size ziploc bag. Marinate in the refrigerator for at least 4 hours

1.

Grill Chicken and asparagus to desired temperature

2.

1 tbsp dill

2 tbsp parsley

Olive oil

2 tsp salt