mealplan.week15.pdf

WEEK 15 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
keto frittata grilled turkey burgers
golden jicama
fries
spiced pork
meatballs
vanilla avocado
pudding
breakfast lasagna beef taco bowl
gut healing
gummies
garlic oregano
olive tapenade
english toffee
3-minute pumpkin
english muffin
mediterranean collard
wraps
curried zucchini
chips
thai panang curry
sweet fennel
sausage
triple protein burger beef jerky salmon patties
keto cereal
spicy thai shrimp lettuce
wraps
maple cinnamon
pecans
jalapeno popper
chicken salad
apple pie pancakes eggs benedict
thai peanut
buddha bowl
keto donuts coconut flour bread
curried chicken
salad

CALORIES FAT PROTEIN CARBOHYDRATES
388.19 28.22g 28.17g 5.54g
Ingredients
Preparation
12 oz. Jones Dairy Farm No Sugar All Natural
Pork Sausage Roll
1 cup mushrooms, sliced
3 cups broccoli, roughly chopped
1 cup shredded parmesan
12 eggs
1 cup almond milk
1/2 tsp sea salt
1/2 tsp ground pepper
1. Preheat oven to 350° Fahrenheit. Heat an oven-safe skillet over medium heat and
add sausage. Break the sausage into bits and cook, stirring occasionally, until the
sausage is mostly cooked, about 6-7 minutes.
2. Crack eggs into a bowl and mix with the almond milk (or cream), salt and pepper.
3. When the sausage is mostly cooked, add in the mushrooms and broccoli. Cook,
stirring occasionally, for another 2-3 minutes until the sausage is fully cooked and the
vegetables start to soften.
4. Pour the egg mixture into the pan. Let it cook for 2-3 minutes, until the bottom has
cooked slightly.
5. Top with cheese. Place the frittata in the oven to bake for 25-30 minutes, or until
the eggs are set in the middle. You can switch the oven to broil at the end for a
couple minutes to brown the top a bit. Remove from the oven, cut into pieces and
serve.
Keto Frittata
(6 servings)

754.55 57.69g 36.02g 21.01g
Ingredients
Preparation
1 yam or sweet potato, thinly sliced lengthwise
1 lb. chorizo or breakfast sausage
1 container sliced mushrooms
1 yellow onion, sliced thin
1/3 cup canned coconut milk
1 tsp. garlic powder
1 tsp. onion powder
salt and pepper, to taste
6 eggs, whisked
2 Tbsp. olive oil
1. Preheat oven to 375 degrees. Place a large skillet over medium heat and add the
sausage. Cook fully, stirring occaisionally to break up the chunks.
2. Heat one tablespoon olive oil in a separate skillet over medium heat. Add the onions
and begin to caramelize. Season with salt and pepper. Once the onions have become
translucent, add the sliced mushrooms and cover. Cook until mushroom are tender.
3. Make a layer of sweet potato/yam slices in the bottom of an 8” x 8” glass baking dish.
4. In a bowl, mix the coconut milk, garlic & onion powder and salt & pepper. Whisk
together.
5. Create a layer of the mushroom/onion mix on top of the sweet potato/yam. Followed
by a layer of the sausage and then another layer of sweet potato/yam. Continue this
process until all of the ingredients are used.
6. Pour the coconut milk mixture over the layers. Bake for 30-35 minutes until the
sweet potatoes are cooked through.
7. Add the remaining tablespoon of oil to a skillet over medium heat. Scramble the
eggs to your liking. Add the scrambled eggs to the top of your lasagna when it has
cooled slightly. Serve immediately.
Breakfast Lasagna
(3 servings)

357.17 25.38g 18.62g 21.02g
Ingredients
Preparation
2 Tbsp. coconut flour, sifted
1/4 tsp. baking powder
pinch sea salt
pinch cinnamon
2 Tbsp. canned pumpkin
1 large egg
1/3 cup almond milk
For the microwave:
1. In a mixing bowl, combine all the dry ingredients
and mix well.
2. In a separate bowl, combine the pumpkin, egg and
milk and whisk well. Pour wet mixture into the dry mixture and ensure both are fully
incorporated.
3. Spray a cereal bowl with cooking spray and pour the batter into it. Microwave for
at least 3 minutes, or until the centre comes out completely clean. Remove and let
stand for 1 minute before slicing in half, toasting and topping.
For the oven:
1. Bake at 350 degrees for 15 minutes, or until the center comes out clean with a fork/
toothpick.
3-Minute Pumpkin English Muffin
(1 serving)

269.63 22.5g 13.4g 3.37g
Ingredients
Preparation
2 Tbsp. butter
1 tsp. fennel seeds
1 Tbsp. olive oil
1/4 tsp. balsamic vinegar
1 lb. ground pork
1 medium fennel bulb, thinly sliced
1 tsp. thyme
3 cloves roasted garlic, minced
1 tsp. salt
1/2 tsp. black pepper
1. Heat a dry pan over medium heat. Add the fennel seeds and keep a close eye on
them. When they begin to brown, stir to avoid burning and remove from heat. Set
aside.
2. In a heavy skillet, heat half the olive oil and all of the butter over medium-high heat.
Add the raw fennel slices and saute for about 10 minutes, until the fennel starts to
caramelize. Remove from the pan and roughly chop.
3. Add the pork, fennel, thyme, roasted garlic, toasted fennel seeds, balsamic vinegar,
salt and pepper to a bowl and mix to combine. Form into 6 even patties.
4. Heat the remaining olive oil in a heavy pan. Once the oil starts to shimmer, add the
sausage patties. Cover the pan and cook for 4 to 5 minutes. Flip the patties with tongs
and replace the cover. Cook for another 4 to 5 minutes or until fully cooked.
Sweet Fennel Sausage
(6 servings)

407.54 36.65g 8.02g 21.45g
Ingredients
Preparation
1 cup almond flour
1/2 cup coconut flour
6 Tbsp. keto maple syrup
6 Tbsp. coconut oil, melted
1. Preheat the oven to 350 degrees. Line a baking sheet
with parchment paper and set aside.
2. In a large mixing bowl, add your coconut flour and
almond flour and mix well. Add your sugar free syrup
and coconut oil and mix until a crumbly texture remains.
Using your hands, form into a ball of dough.
3. Form tiny balls of dough (cereal sized) and place on the lined tray. Bake for 10-12
minutes.
4. Remove from the oven and let cool completely, before transferring to a sealable
container.
Keto Cereal
(4 servings)

242.92 15.41g 11.68g 19.03g
Ingredients
Preparation
1/2 cup almond flour
2 Tbsp. coconut flour
1 tsp. apple pie spice
1/2 tsp. baking powder
1-2 Tbsp. granulated sweetener of choice
3 large eggs
1/4 cup almond milk
For Apple Pie Compote:
1 small apple, chopped finely
1 tsp. apple pie spice
1. Combine all the ingredients in a blender. Blend until
smooth. Let the batter sit for at least 5 minutes, for the
mixture to thicken. If the batter is too thick, continue to add milk of choice.
2. Preheat a greased/oiled pan over low-medium heat. Pour scant 1/4 cup portions of
batter on the hot pan. Cover the pan and cook for 2-3 minutes, until bubbles form on
the edges and flip. Continue cooking until all the batter is used up.
3. On the stovetop or in the microwave, heat up 1 chopped apple in a layer of water
and apple pie spice until soft and tender. Sprinkle with extra cinnamon and top your
pancakes with them.
Apple Pie Pancakes
(3 servings)

154.56 13.21g 6.69g 8.37g
Ingredients
Preparation
2 1/4 cups almond flour
1/2 cup granulated sweetener of choice
1 tsp. baking soda
4 large eggs
1 tsp. apple cider vinegar
1/4 cup coconut milk
1. Preheat the oven to 350 degrees. Grease
a 12-count donut pan generously and set
aside.
2. In a mixing bowl, add your almond flour, sweetener, and baking soda and mix well.
In a separate bowl, add your eggs, apple cider vinegar, and coconut and mix together.
Combine your dry and wet ingredients and mix well, until just combined.
3. Transfer your donut batter into a ziplock bag. Cut one end of the ziplock bag and
gently squeeze out the donut batter directly into the doughnut pan.
4. Bake the donuts for 12-15 minutes. Remove from the oven and let cool for 5
minutes, before transferring to a wire rack to cool completely. If desired, frost the
donuts.
Keto Donuts
(12 servings)

254.11 13.17g 28.24g 5.99g
Ingredients
Preparation
1 Tbsp. olive oil
1 lb. lean ground turkey
2 Tbsp. almond flour
2 Tbsp. keto friendly mayonnaise
1 tsp. garlic powder
1 Tbsp. coconut aminos
1 tsp. sea salt
1/4 tsp. freshly ground pepper
Lettuce wraps and your choice of toppings, including
tomato, avocado, red onion and pickles
1. Coat a plate with the tablespoon of oil.
2. Place the ground turkey, almond flour, mayonnaise, garlic powder, coconut
aminos, salt and pepper in a medium bowl. Using your hands, combine the
mixture gently to avoid overworking the meat. The mixture will be sticky.
3. Form the meat into 4 burgers and place on the oil coated plate, brushing a bit
more oil over the top of the burgers as well to prevent sticking. Chill 10 minutes..
4. Preheat the grill to medium high heat. Place the burgers on the grill and reduce
the heat to medium. Grill for 5 minutes per side or until the internal temperature
reaches 165 degrees. Remove from heat.
5. Serve in lettuce wraps with your desired toppings and enjoy!
Grilled Turkey Burgers
(4 servings)

237.47 21.17g 1.57g 14.84g
Ingredients
Preparation
1 green pepper, diced
1/2 onion, diced
1 lb. ground beef
1 1/2 Tbsp. taco seasoning
2 cups riced cauliflower
salt and pepper
salsa, avocado, tomatoes, olives, and
any other toppings you love
1 1/2 cup baby spinach
1. In a large skillet, over medium heat, add your green pepper and onions to the pan.
Cook until the onions are translucent. Add your ground beef. Break it up and stir
everything around. Continue to cook on low to medium heat, depending on your
stove.
2. While the meat is cooking, toss the cauliflower rice on the stove in a medium sized
skillet, over medium heat. Season with salt and pepper. Cook until tender.
3. When the ground beef is just about done, add your taco seasoning and stir until
the ground beef, green peppers, and onions are coated. Remove from heat.
4. To assemble the bowls, add 1/2 cup spinach to your bowl first. Then add your
cauliflower rice next. The ground beef goes on top of the rice. Then add your favorite
toppings such as cabbage, fresh tomatoes, olives, avocado, or salsa.
Beef Taco Bowl
(3 servings)

301.16 21.07g 8.64g 24.95g
Ingredients
Preparation
4 large collard leaves, washed & dried
1/2 cup cauliflower hummus
3 oz. Cucumber, cut into matchsticks
1/2 large Bell pepper, cut into matchsticks
1 medium Roma tomato, diced
1/4 cup red onion, thinly sliced
1 medium avocado, thinly sliced
1. Use a paring knife to shave off the thick part of the collard green stems. Lay out the
collard leaves and spread 2 tablespoons cauliflower hummus on each, leaving a 1-inch
border, so that it doesn’t seep out. Top with cucumbers, bell peppers, red onions,
tomatoes, and avocado, in that order. Place all the veggies lengthwise in the same
direction, perpendicular to the length of the leaf.
2. Wrap the collard green wraps, starting with the wide side. Fold in the ends first
and then roll up like a burrito. Place seam side down and repeat with the remaining
collard wraps.
Mediterranean Collard Green Wraps
(2 servings)

475.93 35.88g 29.56g 7.8g
Ingredients
Preparation
1 lb. ground beef
1/2 white onion, minced
3 cloves garlic, minced
salt and pepper to taste
4 eggs
4 slices of bacon
1 head of lettuce
1/2 cup yellow mustard
1 tomato, sliced
1. Place your ground beef, onion, garlic, and salt and pepper in a mixing bowl and
hand mix well. Using your hands form the mixture into 4 patties, no more than 1/2
inch thick.
2. Place your 4 slices of bacon in a cold saute pan and place on low-medium heat,
turning often until fully cooked.
3. Rub both the tops and bottoms of your burgers with mustard to cover all sides and
place in the pan on the stove with the bacon grease and cook over medium-high
heat. Cook for 4 minutes on the first side, then flip and cover and cook for another 3-4
minutes or until done to your liking.
4. In a seperate saute pan, cook your eggs all over easy or to your liking.
5. Once your burgers are done cooking, place one in each lettuce leaf, place your
bacon on top of each burger, then add a fried egg, and sliced tomatoes.
Triple Protein Burger
(4 servings)

550.82 42.18g 34.55g 13.77g
Ingredients
Preparation
Thai Shrimp:
1 lb. shrimp, peeled & deveined
2 Tbsp. coconut aminos
1/4 cup olive oil, divided
1 Tbsp. fish sauce
2 tsp. lime juice
1/4 tsp. red pepper flakes
Peanut Sauce:
1/4 cup peanut butter
1/4 cup coconut aminos
1 1/2 Tbsp. lime juice
1/2 tsp. red pepper flakes
1/4 tsp. salt
1/4 tsp. garlic powder
Lettuce Wraps:
16 leaves Bibb lettuce
1/3 of a cucumber, julienned
1 large avocado
1. In a medium bowl, whisk together the coconut aminos, 2 tablespoons olive oil, fish
sauce, lime juice, and crushed red peppers. Add the shrimp and mix to coat. Cover
and let sit for 30 minutes to marinate.
2. Whisk together the ingredients for the peanut sauce. Set aside.
3. Heat the remaining 2 tablespoons oil in a large pan or wok over medium heat. Add
the shrimp and saute for 4-6 minutes, until white, opaque, and cooked through.
4. Divide the shrimp, cucumbers, and avocados among the lettuce leaves. Drizzle
with peanut sauce. If desired, garnish with green onions, roasted peanuts, and lime
wedges.
Spicy Thai Shrimp Lettuce Wraps
(4 servings)

272.34 21.84g 11.96g 10.6g
Ingredients
Preparation
1/2 cup melted ghee
2 egg yolks
1 Tbsp. lemon juice
pinch of sea salt
pinch of cayenne pepper
4 large portobello mushrooms
4 eggs
3 Tbsp. olive oil
1 large bunch of parsley
1/4 cup raw almonds
4 Tbsp. olive oil
1 bunch fresh asparagus
1. Make the hollandaise sauce by whisking the
egg yolks, lemon juice, cayenne, and salt in a
heatproof bowl.
2. Place the sauce on a double boiler over medium heat, constantly whisking and slowly
adding the ghee until the sauce thickens. Remove the bowl, set aside, and cover to keep
warm.
3. Remove stems from mushroom caps. Remove gills, if desired. In a large bowl, toss
mushroom caps in olive oil, salt, and pepper. Place mushrooms on a hot grill stem side
down over medium-low heat. Allow to cook on each side for approximately 4 minutes.
The caps should shrink in size and be slightly charred.
4. Bring a pot of water with 1 tbsp. of apple cider vinegar to a light simmer; break the
eggs carefully in the pot, one at a time, and cook about 3 minutes. Put egg on top of
mushroom cap and pour hollandaise sauce on top.
5. In a large bowl, toss asparagus in 2 tbsp olive oil, salt, and pepper. Place asparagus
on a hot grill, over medium-low heat. Cook for several minutes until tender and slightly
charred. Be sure to turn asparagus frequently to avoid burning.
6. In a blender, mix together parsley leaves with remaining olive oil, almonds, salt, and
pepper. Blend until the mixture takes on the look and texture of pesto. Cover asparagus
with parsley and serve.
Eggs Benedict
(4 servings)

280.72 24.75g 10.16g 6.32g
Ingredients
Preparation
1 cup coconut flour
2/3 cup golden flax seed meal
1/4 cup sunflower seeds
1/4 cup pumpkin seeds
1/4 cup chia seeds
1/4 cup sesame seeds
1/4 cup hemp seeds
1 1/2 Tbsp. baking powder
1 tsp. sea salt
12 large eggs
3/4 cup butter, melted
1. Preheat the oven to 325 degrees. Line a small 8.5 x 4.5 in loaf pan with parchment paper,
with the paper hanging off the long sides.
2. In a large bowl, stir together the coconut flour, flax seed meal, all the seeds, baking powder,
and sea salt. Stir the melted butter into the bowl until crumbly and uniform.
3. In another large bowl, beat the eggs on high using a hand mixer (or stand mixer) with a
whisk attachment, until tripled in volume. Fold the eggs into the batter. Wait a few minutes
for the batter to thicken.
4. Transfer the batter to the lined pan. Round the top with your hands. If desired, sprinkle
more seeds on top (optional).
5. Bake the bread for about 50 minutes, until browned on top. Tent the top with foil and
continue baking for another 15 to 25 minutes, until the bread internal temperature is 170
degrees.
6. Let the bread cool completely in the pan without moving or slicing. Once cooled, run a
knife along any edges of the bread that touch the pan, then lift out of the pan using the
parchment paper hanging over the sides.
Coconut Flour Bread
(12 servings)

503.53 41.38g 25.94g 8.32g
Ingredients
Preparation
1 tsp. thyme, chopped
3 ripe avocados
zest of one lemon
a handful of fresh cilantro, chopped
juice of 3 limes
1 Tbsp. parsley, chopped
1 Tbsp. ginger, grated
2 1/2 lbs. ground pork
1 chili, finely chopped
1 Tbsp. dijon mustard
2 tsp. salt
1. Add pork, ginger, thyme, dijon, parsley, lemon zest, one teaspoon salt half the chili
and half the cilantro to a mixing bowl. Combine the ingredients very well so that the
everything is evenly distributed. Form into 2 oz. meatballs.
2. Heat a heavy bottom skillet over medium heat. Add the meatballs in a single layer
and cook for 2-3 minutes on each side, until fully cooked. You may need to work in
batches so as not to overcrowd the skillet.
3. Mash the avocado in a mixing bowl, leaving some chunks for texture. Fold in the
remaining chili and cilantro, lime juice, salt to combine.
4. Serve the meatballs with a side of guacamole for dipping.
Spiced Pork Meatballs
(8 servings)

511.44 39.19g 33.12g 8.72g
Ingredients
Preparation
1 cup olives, pitted
1 Tbsp. fresh oregano leaves
2 cloves garlic
2 Tbsp. olive oil
1-2 zucchini
2 cans sardines
1. Place all the ingredients except zucchini and
sardines into a blender and blend really well.
2. To serve, shred the zucchini and divide between two bowls. Top with the
tapenade and sardines.
Garlic Oregano Olive Tapenade
(2 servings)

578.61 41.26g 41.31g 10.83g
Ingredients
Preparation
For the salmon patties:
4 (6oz) cans wild salmon
2 Tbsp. arrowroot flour
1 shallot, finely diced
2 cloves garlic, minced
2 Tbsp. parsley, finely diced
1 lemon, juice and zest
1 tsp. sea salt
1 tsp. pepper
2 Tbsp. avocado oil, divided
Salt and pepper
For the sauce:
1 avocado
1/2 cup parsley
1/4 cup olive oil
1 tsp. white vinegar
juice of 1 lemon
2 cloves garlic
Salt and pepper, to taste
1. To prepare the sauce, place all sauce ingredients in a food processor and pulse until
smooth. Add more water if desired depending on the consistency you want. Taste
and season with additional salt and pepper, as desired. Set aside.
2. For the salmon cakes, chop shallot, garlic and parsley as noted. Add all of the
ingredients for the salmon cakes through the pepper to a medium size bowl. Mash
everything together with a large fork or your hands. Form the salmon mixture into 4
patties.
3. Heat a large skillet over medium heat and add 1 tbsp avocado oil. Once the skillet
is hot, place the salmon cakes in the skillet to cook. Cook, without disturbing, for 3-4
minutes on each side, until golden brown on the outside.
4. Drizzle some of the sauce over the salmon patties and enjoy.
Salmon Patties
(4 servings)

735.87 59.93g 42.93g 12.67g
Ingredients
Preparation
2 15-ounce cans full-fat coconut milk, divided
1/2 yellow onion, finely chopped
1 red bell pepper, chopped
1 Tbsp. coconut oil
1.5 lbs. boneless skinless chicken breasts, chopped
4 Tbsp. panang curry paste
2 Tbsp. almond butter
2 Tbsp. fish sauce
sea salt, to taste
1. Open one can of coconut milk and pour a small amount
(about ¼ cup) into a large skillet or dutch oven over
medium heat. Add the onion and saute until very fragrant and softened, about 5 to 8
minutes. Add the bell pepper and saute an additional 2 minutes to soften.
2. Add the remaining coconut milk, panang curry paste, almond butter, fish sauce,
and sea salt and bring mixture to a full boil. Reduce heat to a simmer and cook 15
minutes to allow flavors to develop, stirring occasionally.
3. Heat a separate skillet over medium-high and add about a tablespoon of coconut
oil (or cooking oil of choice). Add the chopped chicken and brown on all sides, about 3
to 5 minutes.
4. Cover this skillet and continue cooking until chicken is cooked through, about 3
to 5 minutes. Drain any excess liquid off of the chicken. Transfer the chicken to the
skillet/pot with the curry mixture. Continue cooking a gentle simmer for additional 10
minutes to allow flavors to come together.
5. Serve panang curry with your choice cauliflower rice, zucchini noodles, or
vegetables.
Thai Panang Curry
(4 servings)

483.97 12.06g 80.17g 9.17g
Ingredients
Preparation
1 1/2 lbs. chicken breast
8 slices of bacon
3 jalapeños
1/2 cup green onion, sliced
1/2 cup mayonnaise
2 Tbsp. hot sauce
1/2 tsp. pepper
1/2 tsp. salt
1. Preheat oven to 450 degrees and line baking sheet with parchment paper.
Place raw chicken breast atop parchment paper and transfer baking sheet to oven.
Cook chicken breast until internal temperature reaches 165 degrees, about 15-18
minutes. Transfer chicken from oven to large plate or bowl and place in refrigerator to
chill slightly. Reduce oven temperature to 425 degrees.
2. Cook bacon in oven until crispy, about 15-20 minutes depending on thickness of
bacon. Transfer cooked bacon to paper towel-lined plated to remove excess grease. Set
aside.
3. Turn on oven broiler and line baking sheet with parchment paper. Place jalapeños
atop parchment paper, transfer baking sheet to oven directly below broiler, and broil
until lightly charred, about 3 minutes. Remove jalapeños from oven and allow to cool
slightly before roughly chopping. Transfer chopped jalapeños to large mixing bowl.
4. Remove cooked chicken from refrigerator and, using a sharp knife, cube cooked
chicken breast. Crumble cooked bacon. Transfer chicken and bacon to mixing bowl of
chopped jalapeños.
5. To same mixing bowl, add all remaining ingredients and mix until well-combined.
Cover bowl with lid or foil and transfer to refrigerator to chill for 1 hour before serving.
Jalapeno Popper Chicken Salad
(2 servings)

441.08 30.95g 27.73g 17.94g
Ingredients
Preparation
12 oz. chicken breast
½ cup peanut butter
3 Tbsp. full fat coconut milk
3 Tbsp. hot water
1 Tbsp. fish sauce
1 Tbsp. sesame oil
1 Tbsp. ginger, minced
2 tsp. hot chili sauce
2 garlic cloves, minced
4 cups baby spinach
1 ripe avocado, thinly sliced
1 medium zucchini, cut into noodle shapes
2 carrots, cut into noodle shapes
2 radishes, thinly sliced
8 sprigs cilantro
1. Preheat your oven to 400 degrees.
2. Grease an oven-safe skillet and place it over medium-high heat. Add the chicken
and cook for about 2 minutes per side, to brown the chicken. Put the skillet in the
oven and bake for 6 to 8 minutes, or until the chicken is cooked through and no pink
remains. Let rest 5 minutes, then slice.
3. In a large bowl, whisk together the peanut butter, coconut milk, hot water, fish
sauce, sesame oil, ginger, chili sauce, and garlic until relatively smooth. Whisk well
until smooth. If you prefer a thinner sauce, you can whisk in more hot water.
4. Divide the spinach and avocado among four bowls. Top with the chicken, zucchini,
carrots, radishes, and cilantro. Drizzle with the dressing and serve immediately.
Thai Peanut Buddha Bowl
(4 servings)

Curried Chicken Salad
(3 servings)
Ingredients
Preparation
200g cooked chicken breast, diced
1/2 red bell pepper, diced
1/2 cucumber, diced
1 Tbsp. pumpkin seeds
14 blueberries
1/4 cup coconut cream
1 Tbsp. curry powder
Salt to taste
2 Tbsp. cilantro, finely chopped
Lettuce leaves to serve with
1. Place the cooked chicken pieces into a bowl and let cool for a few minutes.
2. Add into the bowl the diced bell pepper, cucumber, pumpkin seeds, and
blueberries.
3. Mix in the coconut cream, curry powder, salt to taste, and chopped cilantro.
4. Serve with lettuce leaves or enjoy by itself.
521.95 43.51g 26.21g 8.36g

105.98 7.13g 0.9g 10.18g
Ingredients
Preparation
2 ½ cups filtered water
1 1/2 tsp. salt, divided
15 oz. raw jicama
1 Tbsp. + 2 tsp avocado oil
½ tsp. ground turmeric
¼ tsp. garlic powder
¼ tsp. paprika
⅛ tsp. onion powder
2 tsp. fresh parsley, finely chopped
1. Preheat oven to 400 degrees and line baking sheet with foil. Using a vegetable
peeler, peel skin from jicama. Slice peeled jicama into fries.
2. Add water and ½ tsp salt to a pot over medium heat and bring to a boil. Add sliced
jicama, cover pot, and boil for 10 minutes. Remove pot from heat and drain water.
3. Transfer jicama to a large mixing bowl, drizzle with avocado oil and add remaining
1 teaspoon salt, turmeric, garlic powder, paprika, and onion powder. Toss using tongs
until jicama is fully-coated in oil and spices.
4. Transfer seasoned jicama onto the prepared baking sheet in single layer. Bake for
40 minutes, flipping halfway through. Remove from oven and allow to cool slightly
before garnishing with chopped fresh parsley.
Golden Jicama Fries
(4 servings)

83.48 .02g 13.9g 7.11g
Ingredients
Preparation
2 tsp. grass-fed gelatin
50ml fruit juice – squeeze your own or buy a blend!
1 tsp. stevia powder
1. In a small saucepan, combine all ingredients. Let
the mixture sit for a couple of minutes to allow the
gelatin to soften and combine with the juice.
2. Turn on the heat to medium and stir constantly until all ingredients are well
combined and any lumps of gelatin have dissolved. Don’t let the mixture boil.
3. Pour the mixture into a silicon ice cube tray or candy mold, and pop in the fridge
for about 20 minutes. Once they are set, they should be easy to pop out! Enjoy! Keep
in the fridge for up to a week.
Gut Healing Gummies
(1 serving)

77.52 2.33g 4.84g 12.56g
Ingredients
Preparation
2 zucchini
1 Tbsp. extra virgin olive oil
¼ tsp. ground curry powder
1/8 tsp. salt
1. Preheat the oven to 225 degrees. Line 2 baking
sheets with 2 sheets of parchment paper or
Silpats that have been very lightly brushed with
olive oil.
2. Cut the ends of the zucchini off and discard. Very thinly slice the zucchini into
paper thin rounds. A mandolin is preferable for doing this, but if you don’t have one, a
very sharp knife will work fine. Slice carefully!
3. Place the zucchini rounds in a single layer on the prepared parchment lined baking
sheets. Place them close together but don’t let the zucchini rounds touch each other.
Brush the tops of the zucchini with olive oil.
4. Combine the curry powder, garlic powder, and salt in a small bowl and sprinkle
evenly over oil coated zucchini slices.
5. Bake in the oven for at least 1 hour. After 1 hour, check on the chips. The time it
takes for them to become crisp will vary depending on how thinly you sliced them.
When they are dry and crisp, they are ready to be removed. You may need to remove
a few chips at a time, letting those that aren’t quite ready cook a bit longer.
6. When the chips have cooled, store in an airtight container.
Curried Zucchini Chips
(1 serving)

134.27 6.35g 18.38g 1.28g
Ingredients
Preparation
1/2 lb. skirt steak
1 Tbsp. salt
½ tsp. black pepper
1 Tbsp. garlic powder
1 Tbsp. chili powder
1. Preheat oven to 225 degrees F. Line two large rimmed baking sheets with
parchment paper. Unfold the skirt steak and place it on a cutting board. Using a
sharp knife, cut the beef crosswise, against the grain (so that you sever the tough,
thin fibers that you can see on the steak) into 2-inch-wide strips.
2. You want the strips to be no more than ⅛-inch thick, so if they are thicker, slice
each strip into two thinner, ⅛-inch-thick strips. This is not too hard to do, but if you
want to make it even easier, place the beef strips in the freezer for 20 minutes before
slicing them thinner.
3. Use a meat pounder to pound the strips so that they are thinner and more even
in thickness. Place the beef strips in a large bowl, add the spices and toss with your
hands until thoroughly coated.
4. Arrange the beef strips on the two baking sheets, not touching each other. Bake 3
hours, rotating the position of the baking sheets midway, until beef is browned and
dry.
5. Remove to a cooling rack placed on a tray or on foil (to catch any drips). Allow
to cool and dry about one hour before enjoying. Refrigerate any leftovers - they’re
delicious straight out of the fridge.
Beef Jerky
(8 servings)

263.15 24.91g 3.2g 10.92g
Ingredients
Preparation
4 cups raw pecans
2/3 cup maple syrup
1 Tbsp. cinnamon
1 tsp. salt
1. Combine pecans, maple syrup, cinnamon,
and salt.
2. Heat over medium heat for 6-8 minutes,
stirring regularly, until thickened.
3. Spread onto wax paper to cool.
Maple Cinnamon Pecans
(12 servings)

244.02 24.28g 2.73g 8.02g
Ingredients
Preparation
400 ml coconut milk
1 Tbsp. lime juice
1 Tbsp. stevia
1 tsp. vanilla extract
2 avocados
1. Add all ingredients to a blender or food
processor and process until smooth.
2. Pour mixture into storage container. Cover and refrigerate for 60 minutes. Serve
chilled.
Vanilla Avocado Pudding
(6 servings)

237.47 21.17g 1.57g 14.84g
Ingredients
Preparation
1 cup butter
1/2 cup golden monk fruit sweetener
1 cup keto chocolate chips
1/4 cup raw almonds chopped finely
1. Line a small loaf pan or square pan with parchment
paper and spread out the chopped almonds. and set
aside.
2. In a small saucepan, combine your butter and sugar substitute. On low heat, heat
up until the butter has melted and the sugar has dissolved. Stir regularly. Once
the mixture begins to bubble, add your candy thermometer into the center of the
mixture. Continue to stir every 30 seconds, until the thermometer reaches 300F (hard
crack). Remove from the heat.
3. Once you have removed from the heat, stir continuously to ensure the butter and
sugar doesn’t separate. Pour into the lined pan and let sit for several minutes.
4. After several minutes, top with chocolate chips, before covering with tin foil. Let
sit for 5 minutes. After 5 minutes, use a rubber spatula to spread out the toffee in an
even layer.
5. Refrigerate until firm. Once firm, break apart into pieces.
English Toffee
(12 servings)

mealplan.week15.pdf

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mealplan.week15.pdf