Broccoli Avocado Cheddar Soup

Hungry? Serve with a side salad with veggies and dressing.

INGREDIENTS:

•8oz Chicken Broth

•1 Cup Heavy Cream 

•2 Heads Broccoli 

•1 Medium Avocado

•1/2 Cup Cheddar Cheese

•S&P to taste

 

DIRECTIONS:

1. Finely chop Broccoli.

2. Bring Cream & Broth to a boil.

3. Chop the Avocado and add the Avocado & Broccoli to the liquids.

4. Purée ingredients.

5. Salt & Pepper to taste.

6. Top with Cheese.

(Serving ➡️ Guys: 1.75 Cups Soup; Girls: 1.25 Cups Soup)

Cauliflower Alfredo

INGREDIENTS:

-Chicken or Steak

-1 bag Cauliflower Rice

-2 Tbsp. Butter

-2 Garlic Cloves, minced

-4 Tbsp. Cream Cheese

-1/2 Cup Parmesan Cheese

-1/2 Cup Heavy Cream

-Salt & Pepper to taste

-Veggies of your choice (I love tomatoes and a bit of spinach)

DIRECTIONS:

1. Thinly slice and saute Steak or Chicken with the Minced Garlic.

2. Add the bag of Cauliflower Rice to the skillet and let cook for 5 minutes.

3. Add the Butter and Cream Cheese and let soften. Mix well.

4. Add the Heavy Cream and let cook for 5 minutes.

5. Dish and top with Parmesan Cheese.

(Serving ➡️ Guys: 6oz Meat and 1.5 Cups Alfredo; Girls 3oz Meat and 1 Cup Alfredo)

Crockpot Fajitas

INGREDIENTS:

-2lbs. Short Ribs or Steak

-1 Onion (sliced)

-2 Peppers (sliced)

-1 Cup Green Chiles

-2 Cups Broth

-2 Tbsp. Taco Seasoning (I love The Happy Eater Blend)

-2 Tsp. Salt

-2 Tsp. Pepper

 

DIRECTIONS:

1. Slice Onions and Peppers.

2. Place Short Ribs at the bottom of the crockpot.

3. Add remaining ingredients and cook on low for 6-8 hours!!

4. Mmmmm. Enjoy!!! Awesome toppings could be Sour Cream, Guacamole, Cheese! You could serve these in Know Foods Wraps or on top of a salad or on a bed of riced cauliflower!!

(Serving ➡️ Guys: 6oz, Girls: 3oz; Guys: Choose 3 fats, Girls: Choose 2 fats. Fats: 1/2 Avocado, 1oz Cheese, 2 Tbsp. Sour Cream; You could have 1 Know Foods Wrap or 1/2 Cup Cauliflowered Rice)

Beef and Cabbage Asian Stir Fry

INGREDIENTS:

-1 Head Green Cabbage

-1lb. Ground Meat

-4 Green Onions

-1 Tbsp. Olive or Avocado Oil

-4 Cloves Garlic

-2 Carrots

-1 Tbsp. Fresh Grated Ginger (optional)

-Salt and Pepper to taste

-3 Tbsp. Braggs Aminos

DIRECTIONS:

1. Shred the vegetables so they are ready to go when you need them. Cut Cabbage in half, remove the core, and then finely shred the leaves. Peel the Carrots, then use a cheese grater to shred them (1 cup shredded). Slice the Green Onions. Mince the Garlic Cloves. Peel a knob of Ginger using either a vegetable peeler or by scraping with the side of a spoon, then grate it using a small-holed cheese grater.

2. Heat a large skillet over medium heat. Once hot add the Oil, Ground Beef, Garlic, Ginger, and a pinch of Salt and Pepper. Cook the Beef until browned (about five minutes).

3. Add the Cabbage and Carrots to the skillet and continue to stir and cook until the cabbage is slightly wilted (or fully wilted, if you prefer). Stir in the Bragg's Aminos and the Green Onions. Top with 1/2 Avocado and a drizzle of Sriracha if you like, then serve.

(Serving ➡️ Guys: 6oz Meat and 1 Cup Cabbage Mix with 1/2 Avocado, Girls: 3oz Meat and 1 Cup Cabbage Mix with 1/2 Avocado) 

Steak & Roasted Green Beans

This method is quick, but you do need to be engaged because of the quick turnarounds!

INGREDIENTS:

-Good steaks (here I chose some with marbling)

(Serving ➡️ Guys: 6oz, Girls: 3oz)

-Olive Oil

-Salt & Pepper

DIRECTIONS:

1. Preheat oven to high broil.

2. Place your Cast Iron Skillet (empty) in the oven to heat it up for 20 minutes.

3. Remove Steaks from the fridge and have at room temperature for 20 minutes.

4.Blot steaks with paper towels to remove excess moisture. to remove excess moisture.

5. Rub Steak with Olive Oil.

6. Remove the Skillet and place over high heat.

7. Cook the Steak over high heat for 30 seconds per side.

8. Take Steaks off high heat and Salt and Pepper one side. 

9. Place seasoned side down and broil for 2 minutes.

10. Salt and Pepper the other side and broil for 2 minutes.

11. This method is for medium rare!! Enjoy!!

 

ROASTED GREEN BEANS:

-1lb. Fresh Green Beans

-2 Tbsp. Coconut Oil Powder or Almond Flour

-2 Tbsp. Olive Oil or Avocado Oil

-1 Tsp. Salt

-2 Tbsp. Cheese or Slivered Almonds

 

1. Preheat oven to 400 degrees.

2. Mix Oil, Coconut Oil Powder, Cheese, and Salt in a bowl.

3. Spread Green Beans evenly on a baking sheet and spread the batter over the Green Beans.

4. Roast for 15-20 minutes.

Chicken Bacon Avocado Salad

INGREDIENTS:

-1 head of Romaine lettuce, chopped (about 5-6 cups)

-Bacon, cooked and diced

-Diced (or shredded) cooked Chicken

-1 cup halved Cherry Tomatoes (or diced Roma Tomatoes)

-1/2 cup diced Red Onion

-Blue Cheese, crumbled

-1 Avocado, peeled, pitted and diced

-4 Tbsp. Vinaigrette 

DIRECTIONS:

1. Combine all ingredients and top with the vinaigrette! 

(Serving ➡️ Guys: 6oz Chicken, 2oz Cheese, 1/2 Avocado, 3 Slices Bacon; Girls: 3oz Chicken, 1oz Cheese, 1/2 Avocado, 1/2 Avocado)

Crockpot Chicken & Mushrooms

-1 .5lbs Chicken Breasts

-2 Tbsp. Olive Oil

-16oz Mushrooms sliced

-1 Medium Onion, diced

-2 Cloves Garlic, minced

-1.5 Cup Chicken Broth

​-2 Tbsp. Coconut Oil Powder

-Salt and Pepper to taste

-Chopped fresh parsley, optional

DIRECTIONS:

  1. In a medium skillet, add Oil and Chicken. Cook on medium-high heat and sear until brown, flip, and brown the other side. Place in slow cooker.

  2. In the same pan, add Onion and saute until tender. Add to slow cooker.

  3. Place the Mushrooms, Garlic, and Parsley in an even layer over the Chicken and Onions in the slow cooker. Pour in Chicken Broth and sprinkle with Salt and Pepper and cook on low for 4 hours.

  4. Remove the Chicken from the slow cooker, and add Coconut Oil Powder to the juices and Mushrooms. Whisk until smooth. Return Chicken to slow cooker and cook until the gravy is thick about 20 minutes.

  5. Serve on a bed of Cauliflower Rice or Zucchini Noodles.

Guys: 5oz Chicken, 3/4 Cup Rice or Noodles, 1/2 Avocado on Top; Girls: 2.5oz Chicken, 3/4 Cup Rice or Noodles, 1/2 Avocado)

Lemon Arugula Salad

INGREDIENTS:

-1 Cup Arugula or Mixed Greens

-1oz Parmesan Cheese (I love the shaved Parmesan from Sprouts)

-Avocado with Pink Himalayan Salt

(Serving ➡️ Guys: 1/2 Avocado, Girls: 1/4 Avocado)

-2 Tbsp. Olive Oil

-1 Tbsp. Lemon Juice

-HUNGRY?? Throw on Steak, Chicken, or Salmon!

(Serving ➡️ Guys: 6oz, Girls: 3oz)

Sriracha Egg Roll in a Bowl

INGREDIENTS:
-1 lb Ground Sausage or Beef
-1 Bag Keto & Co Cauliflower Rice
-1/2 Cup Grated Ginger
-1/2 Cup Grated Carrot
-1/4 Cup Chopped White Onion
-Green Onions to top
-1 Tsp. Garlic Powder
-Salt and Pepper
-Equal parts Primal Kitchens Mayo and Sriracha
-Avocado
DIRECTIONS:
1. Sauté Meat and Onions.
2. Add in Rice, Carrots, Ginger and let sauté for 5-10 minutes.
3. Mix in spices.
4. Top with Green Onions, Avocado, and Siracha Mixture!

(Serving ➡️ Guys: 2 Cups Egg Roll + 1/2 Avocado on top, Girls: 1 Cup Egg Roll + 1/2 Avocado)

Smoked Salmon Salad

INGREDIENTS:

-Mixed Greens

-Chopped Radishes

-Bell Pepper of your choice

-Smoked Salmon: Guys: 6oz; Girls: 3oz

-1/2oz Almonds

-1/2 Avocado

-Pickles

-Capers

-2 Tbsp. Primal Kitchens' Dressing of your choice (I used the Green Goddess here and it was delicious)

DIRECTIONS:

1. *optional, yet delicious ;) Slice Radishes and Peppers and saute in 1 Tbsp. Olive Oil.

2. Fill your bowl with all ingredients and enjoy!!

Lemon Dill Salmon

INGREDIENTS:

-4-6oz Salmon

-1 Tbsp. Dill

-1 Clove Garlic 

-1.5 Tsp. Lemon Zest

-1/3 Cup Sour Cream

-2 Tbsp. Lemon Juice

-2 Tbsp. Olive Oil

-2 Tbsp. Mayo 

 

DIRECTIONS:

1) In a bowl mix Olive oil, Lemon Zest, 1 Tbsp. Lemon Juice, and Crushed Garlic.

2) Pour Olive Oil mixture on top of Salmon.

3) Bake at 400 degrees for 12-16 minutes.

4) In a second bowl, while the Salmon is baking, mix together Sour Cream, Mayo, 1 Tbsp. Lemon Juice.

5) Top Salmon with a spoonful of Sour Cream Mixture and season with Dill, Salt, and Pepper.

Enjoy!

(Serving ➡️ Guys: 6oz, Girls: 3oz)

Serve with a bed of greens. Guys: Add 3-4 of your choice; Girls: Add 1-2: 2 Tbsp. Dressing, 1/2 Avocado, 1oz Cheese, 2 Slices Bacon, 2 Tbsp. Primal Kitchens' Mayo, 2 Tbsp. Sour Cream, 15 Medium Olives, 1/2oz Slivered Almonds)

❁ Bacon Cheddar Egg Casserole
INGREDIENTS:
-8 Whole Eggs
-6 Slices Bacon, Crumbled
-4 Scoops Quest Nutrition Coconut Oil Powder
-1 Cup Shredded Cheddar Cheese
-1/2 Cup Sour Cream
-2 Tsp. Salt
-1 Tsp. Pepper
-1 - 4.5oz Can Diced Green Chiles
DIRECTIONS:
1. Preheat oven to 375 degrees.
2. Cook Bacon until crispy.
3. Beat Eggs.
4. Add in Coconut Oil Powder and mix.
5. Mix in remaining ingredients.
6. Pour in a 8x8 glassware.
7. Bake for 30-35 minutes.

DIVIDE INTO 6 SLICES; GUYS: 4 PIECES; GIRLS: 2 PIECES

✢ Bacon Cheeseburger Cauliflower Casserole

INGREDIENTS:

-1 Bag Cauliflower Rice

-1/3 Cup Coconut Oil Powder

-1 Tsp. Salt

-6 Slices Bacon

-1.5lbs Ground Beef

-1 Tsp. Garlic Powder

-1 Tsp. Pepper

SAUCE:

-1 Tbsp. Butter

-1 Tbsp. Coconut Oil Powder

-1.5 Cups Heavy Cream

-2 Tbsp. Yellow Mustard

-1 Cup Cheddar Cheese

DIRECTIONS:

1. Saute Cauliflower.

2. Add the Coconut Oil Powder and Salt to the Cauliflower and mix well.

3. Cook the Bacon in a pan until done, but not too crisp.

4. Cool Bacon on a paper towel.

5. In the Bacon grease, cook the Ground Beef.

6. Add the Garlic Powder, Salt, and Pepper to the meat and mix well.

7. Preheat oven to 350.

8. Mix Sauce and add 1/2 to the bottom of a 9x13 pan.

9. Layer the Cauliflower, 1/2 Cup Cheese, Meat, and the final 1/2 Cup Cheese and 1/2 Sauce and bake for 30 minutes.

(Serving ➡️ Guys: 1.5 Cups Mixture; Girls: 3/4 Cup Mixture)

✧ Avocado Chicken Salad Lettuce Wraps

INGREDIENTS:

-1 Ripe Avocado, peeled and pitted

-2 Tbsp. Sour Cream

-1 Tbsp. Lime Juice

-2 Tbsp. Minced Fresh Cilantro

-2 Tbsp. Minced Red Onion

-1/2 Tsp. Garlic Powder

-2 cooked boneless skinless Chicken Breasts, cut into 1/2-in cubes (about 2 cups)

-Salt and Pepper to taste

-8-10 Butter Lettuce Leaves

DIRECTIONS:

  1. In a medium bowl, mash Avocado with Sour cream and Lime juice. Stir in Cilantro, Onion, Garlic powder, and Chicken cubes until just combined. Season Chicken Salad with Salt and Pepper to taste.

  2. Just before serving, fill Butter Lettuce Leaves with Chicken Salad and serve immediately. Enjoy!

(Serving ➡️ Guys: 6oz Chicken, Girls: 3oz) Serve with 3/4oz Nuts of your choice or 1oz Cheese!

✢ Chicken Piccata DAIRY FREE

INGREDIENTS:

-2 Chicken Breasts

-1/2 Cup Almond Flour

-1/4 Cup Coconut Flour

-1 Tsp. Salt

-1 Tsp. Onion or Garlic Powder

-1/2 Tsp. Lemon Zest

-1 Egg

-1 Tbsp. Olive Oil

-1/3 Cup Lemon Juice

-1/2 Cup Chicken Broth

-1/4 Cup Capers

-1 Tbsp. GHEE or KerryGold Butter

-Chopped Parsley to garnish

-Salt & Pepper to taste

 

DIRECTIONS:

  1. Place the Chicken on a plate and season with Salt and Pepper. On another plate, mix Almond Flour, Coconut Flour, Salt, Onion or Garlic Powder, and Lemon Zest and then set aside. On a 3rdplate, crack the Egg and whisk it to spread it out on the plate. Place a large skillet over medium high heat and add oil to the pan. Dip the Chicken in the Egg to coat, then toss in the flour mixture to coat. Place Breaded Chicken Breasts in the pan and cook 4-6 minutes (covered) per side until cooked through.

  2. Remove Chicken from the pan and set aside. Add Lemon Juice, Chicken Broth, and Capers to the pan and bring to a boil then simmer for 5 minutes. Season to taste with Salt & Pepper. Add GHEE to the pan and whisk to combine. Add Chicken back to the pan and coat with sauce. Serve and garnish with Parsley.

*Serving Size: Guys: 6oz Chicken, Mixed Greens with Tomatoes, 1/2 Cup Olives, 1/2 Avocado, 3 Tbsp. Primal Kitchens Dressing; Girls: 3oz Chicken, Mixed Greens with Tomatoes, 1/2 Cup Olives, 1/2 Avocado, 3 Tbsp. Dressing

✢ Steak & Broccoli Salad DAIRY FREE

This method is quick, but you do need to be engaged because of the quick turnarounds!

INGREDIENTS:

-Good steaks (here I chose some with marbling)

(Serving ➡️ Guys: 6oz, Girls: 3oz)

-Olive Oil

-Salt & Pepper

DIRECTIONS:

1. Preheat oven to high broil.

2. Place your Cast Iron Skillet (empty) in the oven to heat it up for 20 minutes.

3. Remove Steaks from the fridge and have at room temperature for 20 minutes.

4.Blot steaks with paper towels to remove excess moisture. to remove excess moisture.

5. Rub Steak with Olive Oil.

6. Remove the Skillet and place over high heat.

7. Cook the Steak over high heat for 30 seconds per side.

8. Take Steaks off high heat and Salt and Pepper one side. 

9. Place seasoned side down and broil for 2 minutes.

10. Salt and Pepper the other side and broil for 2 minutes.

11. This method is for medium rare!! Enjoy!!

BROCCOLI SALAD INGREDIENTS:

-2 Heads Broccoli

-6 Slices Bacon

-1/2 Cup Primal Kitchens' Mayo

-3 Tbsp. Greek Vinaigrette

-optional 1/2 Cup Diced Red Onion

DIRECTIONS:

1. Chop Broccoli into bite size pieces.

2. Cook Bacon until crispy and drain fat. Slice into small pieces.

3. Dice Red Onion into small pieces.

4. Mix Mayo and Vinaigrette.

5. Mix Broccoli, Bacon, and Onion in a bowl. Drizzle the dressing on top and stir in well. 

*Serving Size: Guys: 1.5 Cups, Girls: 1 Cup.

✢ Steak Salad DAIRY FREE

INGREDIENTS:
-Steak
-Mixed Greens
-1 Tomato
-1/2 Cup Cucumber
-Pepper of your choice

-Olives

-Avocado

-Greek or Italian Dressing
1. Slice Steak & Veggies and place on a big bed of Greens.

(Serving ➡️ Guys: 6oz Steak, 1/2 Avocado, 1/2 Cup Olives; Girls: 3oz Steak, 1/2 Avocado, 1/2 Cup Olives.

✢ Ground Beef Squash Nachos DAIRY FREE

INGREDIENTS:

-2 Yellow Squash

-1lb Ground Beef

-Cherry Tomatoes

-Avocados

-Pepper

-Salsa of your choice

-Taco Seasoning

-1 Lime

DIRECTIONS:

1. Over medium heat, saute the Ground Beef. Add in desired amount of Taco Seasoning, Salt, and pepper.

2. Slice Yellow Squash and in a separate pan, saute Squash in 2 Tbsp. Olive Oil.

3. Dice Tomatoes and Peppers.

4.Slice, dice, and mash Avocado and add in desired amount of Salt, Pepper, and Lime Juice.

5. Plate the Squash and top with all other ingredients.

*Serving Size: Guys: 6oz Ground Beef, 1.5 Cup Squash, 1/2 Avocado; Girls: 3oz Ground Beef, 1 Cup Squash, 1/2 Avocado

❁Bulletproof Matcha Chai Latte

Break up with coffee for the day and enjoy this treat! This Matcha Chai by OnNit is one of my favorites! It is packed with Turmeric, Ginger, and is sweetened with Stevia!

 

-1 Scoop OnNit Matcha Chai

-1 Scoop Quest Nutrition Coconut Oil Powder

-Quest Nutrition Vanilla Protein (Guys: 1 Scoop; Girls: 1/2 Scoop)

-1 Tbsp. KerryGold Butter

-1 Tbsp. Bulletproof Brain Octane

-8oz Water

 

Blend ingredients together and enjoy!!

✢ Steak & Cauliflower Antipasto Salad

This method is quick, but you do need to be engaged because of the quick turnarounds!

INGREDIENTS:

-Good steaks (here I chose some with marbling)

(Serving ➡️ Guys: 6oz, Girls: 3oz)

-Olive Oil

-Salt & Pepper

DIRECTIONS:

1. Preheat oven to high broil.

2. Place your Cast Iron Skillet (empty) in the oven to heat it up for 20 minutes.

3. Remove Steaks from the fridge and have at room temperature for 20 minutes.

4.Blot steaks with paper towels to remove excess moisture. to remove excess moisture.

5. Rub Steak with Olive Oil.

6. Remove the Skillet and place over high heat.

7. Cook the Steak over high heat for 30 seconds per side.

8. Take Steaks off high heat and Salt and Pepper one side. 

9. Place seasoned side down and broil for 2 minutes.

10. Salt and Pepper the other side and broil for 2 minutes.

11. This method is for medium rare!! Enjoy!!

INGREDIENTS: 
-2 bags frozen Cauliflower Florets
-1 Cup Marinated Mushrooms from the Deli
-2oz Salami, cut into short strips
-2oz Provolone cheese, cut into short strips
-1 can (6 oz.) Black Olives, drained and cut in half
-1 jar (12 oz.) Roasted Red Peppers, drained and cut into strips
-3 Tbsp. Capers, drained (more or less to taste)

-1/2 Cup Italian Vinaigrette

DIRECTIONS:

Put the dried Cauliflower into a large Ziploc bag with about half the dressing and let Cauliflower marinate in the fridge, preferably for 4-6 hours or as long as all day. (Minimum marinating time is 2-3 hours if you don’t plan far enough ahead.) When you’re ready to assemble the salad, slice the salami, Provolone, and drained red peppers into strips, slice mushrooms, and drain olives and cut in half. Measure out the capers.

Put the marinated cauliflower in a large bowl and toss with the salami strips, Provolone strips, red pepper strips, sliced mushrooms, olives, and capers. Add more dressing until the salad is as moist as you prefer. (You may not want all the dressing.) Season to taste with salt and fresh-ground black pepper and serve.

~Option 3: Peanut Butter Fat Bombs

INGREDIENTS:

-2 Tbsp. Coconut Oil

-2 Tbsp. Butter or GHEE

-4 Tbsp. Peanut Butter (you also could do Almond or Macadamia Nut Butter)

-5-10 Drops Liquid Stevia

DIRECTIONS: 

1. Melt together Oil and Butter, and then add all other ingredients.

2. Pour into ice cube trays and freeze for at least 30 minutes.

❊ Men: 2 Fat Bombs

❊ Women: 1 Fat Bomb

✧Roasted Tomatoes

INGREDIENTS:

-1 Whole Heirloom or Hot House Tomato

-1-2 Hardboiled Eggs

-Cheese of your choice

-1 Avocado

-Pepperonis

-Salt & Pepper, to taste

-Handful of Thyme

-Handful of Chives

 

DIRECTIONS:

1. Preheat oven to 350.

2. Place desired amount of Eggs in a pot and cover with water. Let boil on high for 10 minutes. Remove from heat and run cold water over the Eggs. Peel.

3. Slice Tomatoes, Eggs, Cheese, and Avocado.

4. Cover a baking sheet with foil.

5. Place the Tomatoes on the foil.

6. Place a 'small' amount of Cheese on each Tomato. (The cheese will spread quite a bit when melted)

7. From here, get creative with what you put on each Tomato using the above ingredients.

8. Roast for 10 minutes and enjoy!

*Serving: Guys: 2 Sliced Tomatoes, 1/2 Avocado, 2oz Cheese, 2oz Pepperoni, 1 Egg; Girls: 2 Sliced Tomatoes, 1/4 Avocado, 1oz Cheese, 1oz Pepperoni, 1 Egg) 

✢ Chopped Salad

INGREDIENTS:

-Mixed Greens

-Ham or Turkey, sliced

-1/2 Cup Chopped Tomatoes

-1/2 Cup Chopped Cucumbers

-1oz Cheddar Cheese, shredded

-1/2 Avocado

-2 Tbsp. Primal Kitchens' Ranch Dressing

DIRECTIONS:

1. Chop Ham or Turkey, Tomatoes, Cucumbers and shred Cheese.

2. Add chopped ingredients to a bed of Mixed Greens.

3. Add dressing and Avocado!

(Serving ➡️ Guys: 5oz Ham or Turkey; Girls: 2.5oz Ham or Turkey)

✢ Bacon Cheddar Meatballs with an Italian Salad

INGREDIENTS: 

For Meatballs:
-1lb. Ground Meat
-1 Egg
-1 Cup Shredded Cheddar Cheese
-1/2 Cup White Onion, diced
-4 Slices Bacon

For Salad:

-Mixed Greens

-Black or Green Olives

-Peppercinis

-Shredded Parmesan Cheese

-Sliced Tomatoes

-Italian Dressing

 

DIRECTIONS:
1. Preheat oven to 350 degrees.

2. Mix all ingredients in a bowl and roll into 1 inch diameter balls.

3. Place on a greased cookie sheet or in muffin tins.

4. Bake for 30 minutes.

5. Slice Tomatoes and top Mixed Greens with all Ingredients.

*Serving: Guys: 5 Meatballs, 1oz Shredded Parmesan Cheese, 1/4 Cup Olives; Girls 2-3 Meatballs, 1/2oz Shredded Parmesan Cheese, 1/4 Cup Olives.

✢ Tacos

INGREDIENTS:

-1/2oz Shredded Cheese per Shell or buy Pre-Sliced Cheese

(Serving ➡️ Guys: 2oz, Girls: 1oz)

-1lb Ground Meat of your choice

(Serving ➡️ Guys: 6oz, Girls: 3oz)

-2 Tomatoes, Diced

-1 Avocado

(Serving ➡️ Guys: 1/2 Avocado, Girls: 1/2 Avocado)

-1 Tbsp. Sour Cream per shell, optional

-Shredded Lettuce, optional

DIRECTIONS:

1. Preheat oven to 350.

2. Line a baking pan with parchment paper.

3. Shred or put cheese down.

4. Bake Cheese for 7-10 minutes or until lightly crisped.

5. While Cheese is baking, saute meat to your desired temperature and dice tomatoes.

6. Their are options here. You could take them off the parchment paper and hand mold OR set up a station with 2 glasses and a ladle on top of the 2 glasses and fold Cheese across the ladle and let cool. ENJOY!

✢Baked Spaghetti

INGREDIENTS:

-1lb Ground Beef

-4 Cups Spaghetti Squash (cooked)

-1 Jar Raos Marinara Sauce

-1.5 Cups Shredded Parmesan Cheese

-3.5 Cups Low Moisture Mozzarella Cheese

-1 Tsp. Chili Powder

-1/2 Tsp. Oregano

-2 Garlic Cloves

-1 Large Egg

 

DIRECTIONS:

  1. Preheat oven to 350.

  2. Slice Spaghetti Squash in ½ and cook in the microwave for 5-10 minutes (until you can easily scrape everything out).

  3. After you scrape the insides out, remove the seeds and cook for another 5-10 minutes.

  4. In a bowl combine the Egg, Oregano, Chili Powder, and Garlic. Whisk until well blended.

  5. Place Ground Beef in the bowl and fold in the Egg Mixture.

  6. Roll Ground Beef into Meatballs and cook in a large frying pan for 3-5 minutes per side.

  7. Place Pasta Sauce in a pot and heat.

  8. Spray a 9x13 pan and coat well.

  9. Spread Spaghetti Squash on the bottom of the pan, then spread meatballs out evenly.

  10. Cover with Parmesan Cheese, then Sauce, then top with Mozzarella Cheese.

  11. Bake for 30 minutes.

❁ Fried Eggs, Veggies, and Bacon

INGREDIENTS:

-Whole Eggs

-1 Cup Chopped Veggies of your choice (could be Spinach, Peppers, Tomatoes, Zucchinis, Onions)

-Bacon

-1 Tbsp. Butter, GHEE, Coconut Oil, or Olive Oil

-1/2 Avocado

-1 Tsp. Salt

-1 Tsp. Pepper

-1 Tsp. Dill Weed

DIRECTIONS:

1. Fry Bacon over medium heat until done to your desire.
2. In a separate pan fry  Veggies with Butter over medium heat until done to your desire.

2. Remove Bacon from pan and add Eggs and cook to your liking.

3. In a bowl, add all ingredients, and top with 1/2 Avocado.

(Serving ➡️ Guys: 4 Eggs and 4 Slices Bacon; Girls: 2 Eggs and 2 Slices Bacon)

✢ Zuppa Toscana

INGREDIENTS:

-1lb Italian Sausage

-1 Tbsp. Olive Oil

-½ Cup Medium Onion, diced

-3 Garlic Cloves, minced

-36 ounces Chicken Broth

-1 large Cauliflower head, diced into small florets OR buy a bag or pre-riced Cauliflower

-3 Cups Chopped Kale

-¼ Tsp. Crushed Red Pepper Flakes

-1 Tsp. Salt

-½ Tsp. Pepper

-2 Tbsp. Coconut Oil Powder

DIRECTIONS:

  1. Brown the Ground Sausage in a skillet over medium heat until done.

  2. Using a slotted spoon, remove the Sausage and place it into a crockpot. Discard the grease.

  3. Place the Oil in the same skillet and saute the Onions for 3-4 minutes or until translucent.

  4. Add the Onions, Chicken Broth, Cauliflower Florets, Kale, Crushed Red Pepper Flakes, Salt, and Pepper to the slow cooker. Mix until combined.

  5. Cook on high for 4 hours or on low for 8 hours.

  6. Add the Coconut Oil Powder and mix until combined.

  7. Serve hot. 

(Serving ➡️ Guys: Large Bowl, top with 1/2 Avocado; Girls: Medium Bowl, top with  1/2 Avocado)

✢ Salmon Florentine & Side Salad

INGREDIENTS:

-1 Tbsp. Butter or GHEE

-10oz Spinach, raw, frozen

-1 Tbsp. Apple Cider Vinegar

-1/2 Tbsp. Red Pepper Flakes

-1/2 Tsp. Sea Salt

-1/8 Tsp. Ground Black Pepper

-1 Clove Garlic, minced

-16oz Wild Caught Salmon

Side Salad

Load up Mixed Greens, Tomatoes,  2 Tbsp. Dressing, and choice of 1/2 Avocado, 2 Slices Bacon, 15 Medium Olives.

DIRECTIONS:

1. Preheat oven to 350 degrees.

2. Melt Butter or GHEE in a large skillet over medium heat. Add in Spinach, Vinegar, Chili Flakes, Garlic, and 1/2 of the Sea Salt and Black Pepper. Mix to combine, then cover for 2 minutes. Remove cover, stir Ingredients and continue cooking on the stovetop for 3 minutes.

3. Place Salmon fillets in a casserole dish and season with remaining Salt and Pepper. Divide the cooked Spinach between the Salmon, covering and shaping over the top of each fillet.

4. Bake for 15 minutes or until Salmon is thoroughly cooked.

*Serving Size: Guys: 6oz Florentine; Girls: 3oz Florentine

Chorizo Zucchini Stir Fry

INGREDIENTS:

-2 Large Zucchini

-1lb Ground Chorizo or Ground Meat of your choice

-1 Bell Pepper finely chopped

-1 Tsp. Sea Salt plus more to taste

-1/2 Tsp. freshly Ground Black Pepper plus more to taste

-1 Large Avocado

-Salsa of your choice

DIRECTIONS:

  1. Dice Zucchini and Pepper.

  2. Over medium heat, saute the Ground Meat for 5 minutes. 

  3. Add in the Veggies and saute all ingredients for an additional 5 minutes.

  4. Serve with Avocado, Salsa, and Shishito Peppers.

*Serving Size: Guys: 6oz Meat, 1 Cup Veggies, 1/2 Avocado; Girls: 3oz Meat, 1 Cup Veggies, 1/2 Avocado

Lemon Cream Cheese Fat Bombs

➖INGREDIENTS ➖
-2 Tbsp. Butter
-8oz Cream Cheese
-Juice of 1/2 Lemon
-3 Tbsp. Erythritol 
-5 Drops Liquid Stevia
➖DIRECTIONS➖
1. Soften Cream Cheese & Butter together in microwave.
2. Squeeze Lemon Juice in and stir.
3. Stir in Erythritol and Stevia Drops.
4. Pour in molds or ice cube trays. Freeze for 75+ minutes!

Guys: 3 Fat Bombs; Girls: 2 Fat Bombs

✢ Keto Taco Salad

INGREDIENTS:
-2 Bell Peppers of your choice
-3oz Cheese
-1lb Ground Beef
-1 Can Diced Green Chiles 
-Avocado 
-Salsa
-Lettuce
-Salt and Pepper to taste
-Oh My Spice Garlic Lovers
DIRECTIONS:
1. Preheat oven to 350.
2. Slice Cheese and Peppers into bite size pieces.
3. Lay parchment paper on a baking sheet and space Pepper and Cheese Chips. Drizzle Pepper with Olive or Avocado Oil and Salt and Pepper.
4. Bake for 15 minutes.
5. While the Chips are baking, sauté the Ground Beef and Chiles. Season with 1 Tsp. Oh My Spice Garlic Lovers or Garlic Powder.
6. Fill a bowl with Lettuce and top with all ingredients!

*Serving: Guys: 6oz Meat, 2oz Cheese Chips, 1/2 Avocado; Girls: 3oz Meat, 1oz Cheese Chips, 1/2 Avocado.

 Steak Salad

INGREDIENTS:

-Flank Steak

-1-2 Heirloom or Hot House Tomatoes

-Mixed Greens

-1 Hardboiled Egg/person

-Parmesan Cheese

-Avocado

-Peppercinis

-Primal Kitchens' Ranch Dressing

DIRECTIONS:

1. Over medium heat, saute the Flank Steak in a skillet with Olive Oil.

2. Bring water to a boil and place Eggs in. Let boil for 10 minutes. Dump water and run cold water over your Eggs. Peel and slice.

3. Chop Tomatoes.

4. Add all ingredients to a bowl and enjoy!

*Serving: Guys: 5oz Steak, 1 Egg, 1/2 Avocado, 1oz Cheese; Girls: 2.5oz Steak, 1 Egg, 1/2 Avocado, 1/2oz Cheese

❁ Keto & Co Hot Breakfast

(This is like Cream of Wheat, but not wheat!!! We sell it at 970Muscle Parkwest)

INGREDIENTS:

-2 Tbsp. Hot Breakfast

-2 Tbsp. Butter or GHEE

-1 Tbsp. Brain Octane

-Protein Powder (Guys: 1 Scoop; Girls: 1/2 Scoop)

-1 Tsp. Cinnamon, optional

DIRECTIONS:
1. Put Butter or GHEE in a microwave safe bowl and add 2 Tbsp. Hot Breakfast Mix.

2. Stir in 1 Cup Water and mix well.

3. Microwave on high 1-2 minutes.

4. Let sit 1 minute to cool.

5. Stir in remaining ingredients and enjoy!

❁ Fried Eggs, Veggies, and Bacon DAIRY FREE

INGREDIENTS:

-Whole Eggs

-1 Cup Chopped Veggies of your choice (could be Spinach, Peppers, Tomatoes, Zucchinis, Onions)

-Bacon

-1 Tbsp. Butter, GHEE, Coconut Oil, or Olive Oil

-1/2 Avocado

-1 Tsp. Salt

-1 Tsp. Pepper

-1 Tsp. Dill Weed

DIRECTIONS:

1. Fry Bacon over medium heat until done to your desire.
2. In a separate pan fry  Veggies with Butter over medium heat until done to your desire.

2. Remove Bacon from pan and add Eggs and cook to your liking.

3. In a bowl, add all ingredients, and top with 1/2 Avocado.

(Serving ➡️ Guys: 4 Eggs and 4 Slices Bacon; Girls: 2 Eggs and 2 Slices Bacon)

✢ Roasted Beet Salad DAIRY FREE

INGREDIENTS:

-1 Cup Spinach

-1 Cup Tomatoes

-1/2 Avocado

-1/4 Cup Sunflower Seeds

-2 Tbsp. Olive Oil

-1 Tbsp. Balsamic Vinegar

-Roasted Beets

 

DIRECTIONS:

  1. Preheat oven to 375 degrees F.

  2. Coat beets lightly with oil.

  3. Wrap beets in aluminum foil, place on a baking sheet, and roast in the oven until cooked through, approximately 45 to 60 minutes.

  4. Remove from the oven, let cool for 10 minutes, and then peel and slice into 1/4-inch thick slices.

  5. And mix all ingredients and enjoy!

*Serving Size: Guys: 1/2 Avocado, 1oz Cheese, 1/2 Cup Beets; Girls: 1/2 Avocado, 1oz Cheese, 1/4 Cup Beets

*Optional: Add Meat of your choice.